Hanyoyi 16 don Gyara Fam 15 tare da Shayi

Wadatacce

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Idan kuna so ku kashe kuɗi mai yawa, lokaci mai yawa, da ƙoƙari mai yawa, zan iya ba da shawarar dukkanin tsare-tsaren asarar nauyi daban-daban. Amma idan kuna son cire kitsen ciki da sauri, da arha, da sauƙi, ɗaya kawai na sani: Tea.

Na fara gano ikon rage kiba na shayi lokacin da mahaifiyata, da ke fama da mummunan yaƙi da ciwon sukari, ta nemi in taimaka mata tsara mata shayi. A matsayinta na tsohuwar ma'aikaciyar jinya a Koriya, ta riga ta san ikon wannan abin sha mai ceton rai. Tabbatacce, tare da shirin da ni da ita muka tsara tare, ta sauke kilo 9 mai ban mamaki a cikin mako guda kawai, kuma ta kawo matakan jini a ƙarƙashin kulawa.

Tun daga wannan lokacin, na mayar da wannan shirin zuwa littafin da aka fi siyarwa, Tsabtace Tea mai Ruwan Ciki na kwanaki 7. Kuma yayin da yake bayyana ƙa'ida mai sauƙi kuma mai tasiri don cire kitsen ciki da sauri, ba lallai ne ku bi ta daidai ba. Anan akwai wasu hacks masu inganci don amfani lokacin da kuke shirye don rage nauyi-a sautin busa.

1. Mayar Da Hankali Akan Kore Shayi

Kowane shayi yana da ikonsa na musamman na asarar nauyi, amma idan jirgin ruwan ku yana nutsewa kuma kuna iya ɗaukar fakitin shayi ɗaya kawai kafin yin iyo zuwa tsibirin da ba kowa, ku mai da shi kore shayi. Koren shayi shine 'yan fashin da ke ɗaukar makullin ƙwayoyin kitse ɗinku kuma yana fitar da su, koda lokacin da ba mu zaɓi mafi kyawun abinci na abinci ba. Masu bincike na kasar Sin sun gano cewa koren shayi yana rage mahimmancin triglyceride (mai haɗari mai haɗari da aka samu a cikin jini) da mai ciki a cikin batutuwan da ke cin abinci mai kitse.

2. Sanya Shi Abin Sha Bayan Aiki

Masana kimiyyar Brazil sun gano cewa mahalartan da suka cinye kofuna uku na abin sha kowace rana tsawon mako guda suna da karancin alamomin lalacewar tantanin halitta sakamakon tsayayya da motsa jiki. Wannan yana nufin cewa koren shayi na iya taimaka muku murmurewa da sauri bayan babban motsa jiki. A cikin wani binciken, mahalarta waɗanda suka haɗu da al'adar yau da kullun na kofuna huɗu zuwa biyar na koren shayi a kowace rana tare da motsa jiki na mintina 25 na makonni 12 sun rasa matsakaicin fam biyu fiye da masu aikin shan shayi.

3. Haɓakawa zuwa Matcha

Matsakaicin EGCG-mafi girman abubuwan gina jiki da aka samu a koren shayi-zai iya zama kamar sau 137 mafi girma a cikin shayin matcha powdered. EGCG na iya haɓaka lipolysis lokaci guda (rushewar mai) da toshe adipogenesis (samuwar sabbin ƙwayoyin mai). Ɗaya daga cikin binciken ya gano cewa mutanen da suka sha koren shayi mai dauke da milligrams 136 na EGCG-abin da za ku samu a cikin nauyin 4-gram na matcha-ya rasa nauyi sau biyu fiye da rukunin placebo kuma sau hudu fiye da kitsen ciki a kan hanya. wata uku. (Ƙari: Hanyoyin Hanyoyi 20 na Amfani da Matcha.)

4. Pregame da shayi

Kafin ka fita zuwa abincin dare, zuba kanka kofi na kore shayi. Abun da ke aiki a cikin koren shayi, EGCG, yana haɓaka matakan cholecystokinin, ko CCK, hormone mai rage yunwa. A cikin binciken Yaren mutanen Sweden wanda ya kalli tasirin koren shayi akan yunwa, masu bincike sun raba mahalarta zuwa ƙungiyoyi biyu: Wata ƙungiya ta tsoma ruwa tare da cin abincin su, ɗayan kuma ta sha koren shayi. Ba wai kawai masu shan shayi sun ba da rahoton ƙarancin sha'awar cin abincin da suka fi so ba (ko da sa'o'i biyu bayan shan abin sha), sun sami waɗancan abincin ba su gamsar da su ba.

5. Drinka Tea Dama Kafin Kwanciya

Wataƙila kun riga kun san cewa shayi na chamomile na iya taimakawa haifar da bacci (akwai ma alama da ake kira Lokacin Barci). Amma kimiyya tana nuna cewa shayi a zahiri yana aiki akan matakin hormone don rage agita da kawo kwanciyar hankali da bacci. Bincike ya gano cewa shayi na ganye kamar valerian da hops sun ƙunshi mahadi waɗanda a zahiri za su iya rage matakan hormones na damuwa a cikin jikin mu, suna kawo bacci-da rage ikon jiki don adana kitse!

6. Kuma ku sha daidai lokacin da kuka tashi

Nazarin a cikin Jaridar Duniya ta Kimiyyar Kwayoyin Halitta An gano cewa yin azumi na dare, tare da shan koren shayi (aƙalla minti 30 kafin cin abinci na farko na yini), yana ba da izinin shayar da EGCG mafi kyawu, sinadari mai sihiri a cikin koren shayi.

7.Sha Ja Idan Kana Ganin Ja

Jan shayi, wanda kuma aka sani da rooibos, babban zaɓi ne ga lokacin da kuke fama da damuwa na tsakar rana. Abin da ke sa rooibos musamman mai kyau don kwantar da hankalin ku shine flavanoid na musamman da ake kira Aspalathin. Bincike ya nuna wannan fili na iya rage homonin damuwa wanda ke haifar da yunwa da ajiyar kitse kuma yana da alaƙa da hauhawar jini, cututtukan rayuwa, cututtukan zuciya, juriya na insulin da nau'in ciwon sukari na 2.

8. Haɗu da Aboki don Shayi

Wani sabon nazari a cikin jarida Hormones da Halayya sun gano cewa waɗanda ke jin kadaici suna samun mafi girman matakan zagayawa na hormone ghrelin mai motsa sha'awa bayan sun ci abinci, yana sa su ji yunwa da wuri. A tsawon lokaci, mutanen da ke zaman kaɗaici kawai suna ɗaukar ƙarin adadin kuzari fiye da waɗanda ke da cibiyoyin sadarwar tallafi masu ƙarfi.

9. Kiyaye Shi A Cikin Duhu

Abubuwan da ke aiki a cikin teas ba su da ƙarfi sosai a ƙarƙashin hasken rana. A ajiye shayi a wuri mai duhu, bushe. Ajiye shayi a cikin marufi da aka rufe a cikin sanyi, yanayin duhu yana taimakawa haɓaka rayuwar shiryayye. Idan kuka dafa shayi mai kankara, zai yi kyau na kusan kwanaki 4, muddin kun ajiye shi a firiji.

10. Yi Rigar Lafiya

Don ƙara ƙarfin catechins na koren shayi a saman, jakunkunan shayi masu ƙarfi a cikin mai (ko masu ruwan inabi) don ƙirƙirar kayan salati masu ɗanɗano mai daɗi. Nazarin a Jaridar Abinci gano cewa waɗanda ke cin kitse mai ƙima a cikin abincin rana sun ba da rahoton kashi 40 cikin ɗari sun rage sha'awar cin abinci na awanni bayan haka.

11. Haɗa shi cikin santsi

Teas kore ko fari suna yin babban tushe don santsi. A cikin binciken da aka gabatar a Cibiyar Nazarin Kiba ta Arewacin Amurka, masu bincike sun gano cewa shan santsi a kai a maimakon abinci yana ƙara haɗarin mutum na rage kiba da hana shi tsawon shekara guda. (Masu alaƙa: Duba waɗannan 14 Super Smoothie Boosters.)

12. Jefa A Wasu Irin Chia

Waɗannan ƙananan ƙoshin abinci na baƙar fata suna cike da fiber, furotin da, mafi mahimmanci duka, omega-3 fatty acids. Haɗa tsaban chia tare da koren shayi a cikin santsi don turbocharge ikon kona mai shayi. Dangane da nazarin binciken a cikin Jaridar Duniya ta Kimiyyar Kwayoyin Halittu, omega-3 polyunsaturated fatty acids na iya haɓaka ba kawai bioavailability na EGCG ba, har ma da tasiri.

13. Dafa Garinka Aciki

Me zai hana a ƙarfafa shinkafa, quinoa har ma da oatmeal tare da kaddarorin kona ciki na koren shayi? Daure jakunkunan shayi 4 akan cokali na katako. Cika ƙaramin tukunya da kofuna 2 na ruwa; kara cokali na katako da jakar shayi. Ki kawo ruwa a tafasa ki cire jakunkunan shayi. Ƙara hatsi zuwa ruwan tafasasshen ruwan shayi da dafa kamar yadda aka umarce ku.

14. Barkono Abincinku

Lokacin da kuke shan shayi tare da salatin ko miya, ku yi ƙoƙarin ƙara ɗan barkono baƙi zuwa abincinku. Binciken da aka yi kwanan nan ya nuna cewa wani fili da aka samu a cikin barkono baƙar fata, wanda ake kira piperine, na iya taimakawa inganta matakan jini na EGCG ta hanyar ba shi damar ya daɗe a cikin tsarin narkewar abinci-ma’ana mafi yawan abin da ke cikin jiki.

15. Yi Matcha Parfait

Yogurt babban abinci ne na asarar nauyi - har sai kun fara ƙara ɗanɗano a ciki. Tea-a-ƙasa na 'ya'yan itace na iya samun adadin adadin kuzari masu yawa kamar sandar alewa. Don haɓakar ɗanɗano da sauri, motsa matcha foda a cikin fili, yogurt na Girka mai cikakken mai.

16. Juya Haguwar zuwa Abincin Abinci

Ochazuke dabarar abinci ce mai sauri daga Japan. Ana yin ta ta hanyar zuba kopin koren shayi mai zafi akan kwano na shinkafa da ta rage, sannan a ɗora kwano tare da kayan abinci masu daɗi don ƙirƙirar babban abincin rana. Sanya shinkafa a cikin kwano. Zuba shayin mai zafi a kai. Top tare da crackers, flaked salmon, ruwan teku, ruwan 'ya'yan lemun tsami da soya miya.

Rasa har zuwa fam 10 a cikin mako guda akan Tsabtace Tea Flat-Cikin Kwanaki 7. Fara gyara ƙasa a yau-kuma ku shayar da hanyarku siriri!

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