Hanyoyi 30 Masu Sauki don Rage Kiba Na dabi'a (Kimiyyar tallafi)

Wadatacce

• 1. Sanya protein a cikin abincinka
• 2. Ci Gaba Daya, Abinci Guda Daya
• 3. Guji Abincin da Ake Yi
• 4. Adana Kayan Abinci da Guraren Lafiyayyu
• 5. Iyakance Amintaccen Sugar
• 6. Shan Ruwa
• 7. Sha (Mara dadi) Kofi
• 8. Witharin Tare da Glucomannan
• 9. Guji Calories na Liquid
• 10. Iyakance Amintaccen Carbs
• 11. Azumi Tsaka-tsaka
• 12. Sha (Mara dadi) Shayi Mai Shayi
• 13. Morearin Cin Frua andan itace da kayan lambu
• 14. Kirga Calories Sau ɗaya a wani Lokaci
• 15. Yi amfani da Karamin Faranti
• 16. Gwada Lowananan Carb Diet
• 17. Kaɗan Ci A hankali
• 18. Sauya wani kitse da Man Kwakwa
• 19. Sanya Kwai a cikin Abincinku
• 20. yaji kayan abincinki
• 21. Proauki Magunguna
• 22. Samun wadataccen bacci
• 23. Ku Fi Cin Fiber
• 24. Goge Hakori Bayan Abinci
• 25. Yaki da Abincin Abincinku
• 26. Yi Wasu Yankin Cardio
• 27. Addara Motsa Juriya
• 28. Yi Amfani da Whey Protein
• 29. Aikata Abincin Tunani
• 30. Mayar da hankali kan Canza Rayuwar ka

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Akwai bayanai game da asarar nauyi da yawa akan intanet.

Mafi yawan abin da aka ba da shawarar abin tambaya ne a mafi kyau, kuma ba ya dogara da kowane kimiyya na ainihi.

Koyaya, akwai hanyoyi da yawa na halitta waɗanda a zahiri aka tabbatar suna aiki.

Anan akwai hanyoyi masu sauƙi 30 don rage nauyi ta hanya.

1. Sanya protein a cikin abincinka

Idan ya zo ga rage nauyi, furotin shine sarkin abubuwan gina jiki.

Jikinku yana ƙone adadin kuzari yayin narkewa da narkewar furotin ɗin da kuke ci, don haka cin abinci mai gina jiki mai gina jiki na iya haɓaka kuzari ta hanyar adadin kuzari 80-100 a kowace rana (,)

Hakanan cin abinci mai gina jiki mai gina jiki shima zai iya sanya mutum ya sami nutsuwa da kuma rage yawan sha'awa. A zahiri, wasu nazarin suna nuna cewa mutane suna cin ƙananan adadin kuzari 400 a kowace rana akan abinci mai gina jiki mai girma (,).

Koda wani abu mai sauƙi kamar cin karin kumallo mai ƙoshin gina jiki (kamar ƙwai) na iya samun tasiri mai ƙarfi (,,)

2. Ci Gaba Daya, Abinci Guda Daya

Ofayan mafi kyawun abin da zaka iya yi don samun ƙoshin lafiya shine ka gina abincinka gaba ɗaya, abinci mai sinadarai guda ɗaya.

Ta yin wannan, zaku kawar da mafi yawan adadin sukari, daɗa kitse da abinci da aka sarrafa.

Yawancin abinci gabaɗaya suna da cikakkiyar cikawa, yana mai sauƙin sauƙaƙa cikin iyakokin kalori masu lafiya ().

Bugu da ƙari, cin abinci gaba ɗaya yana ba wa jikin ku da mahimman abubuwan gina jiki da yawa waɗanda ke buƙatar aiki yadda ya kamata.

Rage nauyi yana faruwa sau da sau a sakamakon tasirin abinci gaba ɗaya.

3. Guji Abincin da Ake Yi

Abincin da aka sarrafa yawanci yana da yawa a cikin ƙarin sugars, daɗa ƙwayoyi da kalori.

Abin da ya fi haka, ana sarrafa kayan abinci da aka sarrafa don sa ku ci yadda ya kamata. Suna iya haifar da jaraba kamar cin abinci fiye da abinci mara tsari ().

4. Adana Kayan Abinci da Guraren Lafiyayyu

Karatuttukan sun nuna cewa abincin da kuka ajiye a gida yana shafar nauyi da halin cin abinci (,,).

Ta hanyar samun lafiyayyen abinci koyaushe, kuna rage damar ku ko wasu dangin ku cin rashin lafiya.

Hakanan akwai daɗin ciye-ciye masu kyau da na halitta waɗanda ke da sauƙin shiryawa da ɗauka tare da tafiya.

Wadannan sun hada da yogurt, 'ya'yan itace gaba daya, goro, karas, da dafaffun kwai.

5. Iyakance Amintaccen Sugar

Cin abinci mai yawa na sukari yana da alaƙa da wasu cututtukan duniya, ciki har da cututtukan zuciya, da ciwon sukari na 2 da cutar kansa (,,).

A matsakaita, Amurkawa suna cin kimanin cokali 15 na ƙara sukari kowace rana.Wannan adadin yawanci ana ɓoye shi a cikin abinci daban-daban da aka sarrafa, saboda haka kuna iya shan sukari da yawa ba tare da kun sani ba (15).

Tunda sukari yana da sunaye da yawa a cikin jerin abubuwan haɗin, yana iya zama da matukar wahala gano adadin sukari da samfuri ya ƙunsa.

Rage rage yawan abincin da aka saka na sukari babbar hanya ce don inganta abincinku.

6. Shan Ruwa

Akwai hakikanin gaskiya ga iƙirarin cewa ruwan sha na iya taimakawa tare da rage nauyi.

Shan lita 0.5 (oz 17) na ruwa na iya ƙara adadin kuzari da kuka ƙona da 24-30% na awa ɗaya bayan haka (,,,).

Shan ruwa kafin cin abinci na iya haifar da rage shan kalori, musamman ga masu shekaru manya da tsofaffi (,).

Ruwa yana da kyau musamman ga asarar nauyi lokacin da ya maye gurbin sauran abubuwan sha waɗanda ke da adadin kuzari da sukari (,).

7. Sha (Mara dadi) Kofi

Abin farin ciki, mutane suna fahimtar cewa kofi lafiyayyen abin sha ne wanda aka ɗora shi da antioxidants da sauran mahaɗan masu amfani.

Shan kofi na iya tallafawa asarar nauyi ta hanyar ƙaruwa matakan makamashi da adadin adadin kuzari da kuke ƙonawa (,,).

Kofi mai dauke da kafe na iya inganta kuzarinka ta hanyar 3-11% da kuma rage kasadar kamuwa da ciwon sukari irin na 2 ta hanyar 23-50% (,,).

Bugu da ƙari, baƙar fata baƙar fata tana da rashi nauyi sosai, tunda yana iya sa ku ji daɗi amma kusan babu adadin kuzari.

8. Witharin Tare da Glucomannan

Glucomannan ɗayan kwayoyi ne masu raunin nauyi wanda aka tabbatar yayi aiki.

Wannan zaren mai narkewa, fiber na abinci mai gina jiki ya fito ne daga asalin itacen konjac, wanda kuma ake kira da giwar giwa.

Glucomannan yana da ƙananan kalori, yana ɗaukar sarari a cikin ciki kuma yana jinkirta ɓoye ciki. Hakanan yana rage shayar da furotin da mai, kuma yana ciyar da kwayoyin cuta masu amfani (,,).

Believedarfin sa na ƙwarewa don ɗaukar ruwa an yi imanin shine abin da ke sa tasiri sosai ga rarar nauyi. Capaya daga cikin kwanten yana iya juya cikakken gilashin ruwa zuwa gel.

Siyayya don ƙarin haɗin glucomannan akan layi.

9. Guji Calories na Liquid

Lilori adadin kuzari ya fito ne daga abubuwan sha kamar giya mai laushi, ruwan 'ya'yan itace, madarar cakulan da abubuwan sha mai kuzari.

Wadannan shaye-shaye ba su da kyau ga lafiya ta hanyoyi da dama, gami da karuwar kiba. Studyaya daga cikin binciken ya nuna karuwar kashi 60% cikin haɗarin kiba tsakanin yara, ga kowane hidimar shayar da mai zaki mai daɗi ().

Yana da mahimmanci a lura cewa kwakwalwarka ba ta yin rajistar adadin kuzari na ruwa kamar yadda ta ke yi da kalori mai ƙarfi, saboda haka ka ƙare da ƙara waɗannan calories a saman duk abin da kake ci (,).

10. Iyakance Amintaccen Carbs

Rafaffen carbs shine keɓaɓɓen ƙwayoyin cuta waɗanda aka cire yawancin abubuwan amfaninsu masu amfani da fiber.

Tsarin tsabtacewa ba ya barin komai face sauƙin narkewar ƙwayoyi, wanda zai iya ƙara haɗarin wuce gona da iri da cuta (,).

Babban tushen abincin da aka tace shi shine farin gari, farar gurasa, farar shinkafa, sodas, kek, kayan ciye-ciye, kayan zaki, taliya, hatsi na karin kumallo, da ƙarin sukari.

11. Azumi Tsaka-tsaka

Tsaka-tsakin azumi wani salon ci ne wanda ke zagayawa tsakanin lokacin azumi da cin abinci.

Akwai waysan hanyoyi daban-daban don yin azumin lokaci-lokaci, gami da abinci na 5: 2, hanyar 16: 8 da hanyar cin-cin-cin.

Gabaɗaya, waɗannan hanyoyin suna baka ƙarancin adadin kuzari gabaɗaya, ba tare da sanin takurawa kan iyakantaccen lokacin cin abinci ba. Wannan zai haifar da asarar nauyi, da sauran fa'idodin kiwon lafiya da yawa ().

12. Sha (Mara dadi) Shayi Mai Shayi

Green shayi shine abin sha na halitta wanda aka ɗora shi tare da antioxidants.

Shan koren shayi yana da alaƙa da fa'idodi da yawa, kamar ƙara ƙona mai da rage nauyi (,).

Koren shayi na iya ƙara kashe kuzari da kashi 4% kuma yana ƙaruwa mai ƙona mai mai kusan 17%, musamman mai mai cutarwa (,,,).

Matcha koren shayi yana da nau'o'in koren shayi wanda zai iya samun mahimmancin fa'idodin lafiya fiye da koren shayi na yau da kullun.

Siyayya don koren shayi da matcha koren shayi akan layi.

13. Morearin Cin Frua andan itace da kayan lambu

'Ya'yan itãcen marmari da kayan marmari suna da ƙoshin lafiya, abinci mai saukin nauyi-mai raɗaɗi.

Baya ga kasancewa cikin ruwa, abubuwan gina jiki da fiber, yawanci suna da ƙarancin ƙarfi. Wannan yana ba da damar cin babban sabis ba tare da yawan adadin kuzari ba.

Yawancin karatu sun nuna cewa mutanen da suke cin 'ya'yan itace da kayan marmari da yawa suna da nauyin nauyi (,).

14. Kirga Calories Sau ɗaya a wani Lokaci

Kasancewa da sanin abin da kake ci yana da matukar taimako yayin ƙoƙarin rage kiba.

Akwai hanyoyi da yawa masu tasiri don yin wannan, gami da ƙididdigar adadin kuzari, adana littafin abinci ko ɗaukar hotunan abin da kuke ci (,, 49).

Amfani da aikace-aikace ko wani kayan aikin lantarki na iya zama ma fi fa'ida fiye da rubutu a cikin littafin abinci (,).

15. Yi amfani da Karamin Faranti

Wasu nazarin sun nuna cewa amfani da ƙaramin faranti yana taimaka muku cin ƙananan, saboda yana canza yadda kuke ganin girman rabo (,).

Mutane suna da alama suna cika faranti iri ɗaya, ba tare da la'akari da girman farantin ba, don haka sun ƙare da sanya ƙarin abinci a kan manyan faranti fiye da ƙananan ().

Amfani da ƙaramin faranti yana rage yawan abincin da za ku ci, yayin da yake ba ku damar cin ƙarin ().

16. Gwada Lowananan Carb Diet

Yawancin karatu sun nuna cewa abinci mai ƙarancin carb yana da matukar tasiri ga rage nauyi.

Iyakance carbi da cin mai mai yawa da furotin yana rage sha'awar ku kuma yana taimaka muku cin ƙananan adadin kuzari ().

Wannan na iya haifar da asarar nauyi wanda ya ninka sau 3 fiye da hakan daga daidaitaccen abinci mai ƙarancin mai (,).

Hakanan cin abinci mai ƙananan-carb yana iya inganta yawancin haɗarin cutar.

17. Kaɗan Ci A hankali

Idan ka ci abinci da sauri, zaka iya cin yawancin adadin kuzari kafin jikinka ya fahimci cewa ka koshi (,).

Masu saurin saurin cin abinci suna da yiwuwar yin kiba, idan aka kwatanta da waɗanda suke ci a hankali ().

Taunawa a hankali na iya taimaka maka cin ƙananan adadin kuzari da haɓaka samar da homonin da ke da alaƙa da rage nauyi (,).

18. Sauya wani kitse da Man Kwakwa

Man kwakwa yana cikin mai mai yawa wanda ake kira triglycerides mai matsakaiciyar sarkar, wanda ake sarƙasa shi ya bambanta da sauran mai.

Nazarin ya nuna cewa zasu iya haɓaka haɓakar ku dan kadan, yayin taimaka muku cin ƙananan adadin kuzari (,,).

Man kwakwa na iya taimakawa musamman wajen rage mai mai cutarwa (,).

Lura cewa wannan baya nufin ya kamata ƙara wannan kitse ga abincinku, amma kawai maye gurbin wasu hanyoyin naku na kitse da man kwakwa.

Siyayya don man kwakwa akan layi.

19. Sanya Kwai a cikin Abincinku

Qwai shine babban abincin hasara mai nauyi. Ba su da arha, ƙananan kalori, sunadarai masu yawa kuma ana ɗora su da nau'ikan abubuwan gina jiki.

An nuna yawancin abinci mai gina jiki don rage yawan ci da ƙara ƙoshi, idan aka kwatanta da abincin da ke ƙunshe da ƙarancin furotin (, 70,,).

Bugu da ƙari, cin ƙwai don karin kumallo na iya haifar da asarar nauyi mafi girma zuwa 65% sama da makonni 8, idan aka kwatanta da cin bagel na karin kumallo. Hakanan yana iya taimaka muku cin ƙananan adadin kuzari a cikin sauran yini (,,,).

20. yaji kayan abincinki

Barkono mai barkono da jalapenos suna dauke da wani fili wanda ake kira capsaicin, wanda zai iya bunkasa metabolism da kuma kara kona kitse (,,,).

Hakanan Capsaicin na iya rage yawan ci da kuma amfani da kalori (,).

21. Proauki Magunguna

Magungunan rigakafi kwayoyin cuta ne masu rai waɗanda ke da fa’ida ga lafiya yayin cin su. Zasu iya inganta lafiyar narkewar abinci da lafiyar zuciya, kuma suna iya taimakawa tare da rage nauyi (,).

Nazarin ya nuna cewa masu kiba da masu kiba suna da kwayar cuta daban daban fiye da masu nauyin jiki, wanda zai iya tasiri ga nauyi (,,).

Abubuwan rigakafi na iya taimakawa wajen daidaita ƙwayoyin cuta masu ƙoshin lafiya. Hakanan zasu iya toshe shayarwar mai, yayin rage ci da kumburi (,, 86).

Daga cikin dukkan kwayoyin cuta, Lactobacillus gasseri yana nuna alamun sakamako mai raɗaɗi akan asarar nauyi (,,).

Siyayya don maganin rigakafi akan layi.

22. Samun wadataccen bacci

Samun isasshen bacci yana da matukar mahimmanci ga rarar nauyi, tare da hana karuwar nauyi nan gaba.

Bincike ya nuna cewa mutanen da ke fama da matsalar bacci sun kai kashi 55% na iya yin kiba, idan aka kwatanta da wadanda ke samun isasshen bacci. Wannan lambar ya ma fi girma ga yara ().

Wannan wani bangare ne saboda karancin bacci yana rikitar da canjin yau da kullun a cikin homonin ci, wanda ke haifar da ƙa'idodin tsarin abinci (,).

23. Ku Fi Cin Fiber

Abincin mai cike da fiber na iya taimakawa tare da rage nauyi.

Abincin da ke ƙunshe da zaren mai narkewa na ruwa na iya zama da taimako musamman, tunda irin wannan zaren na iya taimakawa haɓaka ƙoshin lafiya.

Fiber na iya jinkirta ɓarin ciki, sa cikin ya faɗaɗa kuma ya inganta sakin ƙwayoyin cuta na satiety (,,).

Daga qarshe, wannan yana sa mu ci abinci da kyau, ba tare da tunani game da shi ba.

Bugu da ƙari, yawancin nau'in fiber za su iya ciyar da ƙwayoyin cuta. An haɗu da ƙwayoyin cuta masu ƙoshin lafiya tare da rage haɗarin kiba (,,).

Kawai ka tabbata ka ƙara yawan amfani da zarenka a hankali don guje wa rashin jin daɗin ciki, kamar kumburin ciki, ciwon ciki da gudawa.

24. Goge Hakori Bayan Abinci

Mutane da yawa suna gogewa ko ɓoye haƙoransu bayan sun ci abinci, wanda hakan na iya taimakawa rage sha'awar ciye-ciye ko ci tsakanin abinci ().

Wannan ya faru ne saboda mutane da yawa basa jin dadin cin abinci bayan goge hakora. Ari da, yana iya sa abinci ya ɗanɗana daɗi.

Sabili da haka, idan kuna gogewa ko amfani da ruwan baki bayan cin abinci, ƙila ku zama da ƙarancin jarabtar kamawa da wani abun ciye-ciye mara amfani.

25. Yaki da Abincin Abincinku

Jarabawar abinci ya ƙunshi ƙarfin sha’awa da canje-canje a cikin ilimin sunadarai na kwakwalwarku wanda ke ba da wuya a tsayayya wa cin wasu abinci.

Wannan shine babban dalilin yawan cin abinci ga mutane da yawa, kuma yana shafar wani adadi mai yawa na yawan jama'a. A zahiri, binciken 2014 na kwanan nan ya gano cewa kusan 20% na mutane sun cika ƙa'idodin jarabawar abinci ().

Wasu abinci suna iya haifar da alamun rashin jaraba fiye da wasu. Wannan ya hada da kayan abinci na tarkacen abinci da suke da sukari, mai mai yawa ko duka biyun.

Hanya mafi kyau don doke jarabar abinci shine neman taimako.

26. Yi Wasu Yankin Cardio

Yin bugun zuciya - walau wasan motsa jiki, gudu, motsa jiki, tafiya da ƙarfi ko yawo - hanya ce mai kyau don ƙona adadin kuzari da haɓaka lafiyar kwakwalwa da lafiyar jiki.

An nuna Cardio don inganta abubuwa masu haɗari da yawa don cututtukan zuciya. Hakanan zai iya taimakawa rage nauyin jiki (,).

Cardio da alama yana da tasiri musamman wajen rage mai mai haɗari wanda ke ginawa a kusa da gabobin ku kuma yana haifar da cututtukan rayuwa (,).

27. Addara Motsa Juriya

Rashin ƙwayar tsoka sakamako ne na gama gari na rage cin abinci.

Idan ka rasa tsoka da yawa, jikinka zai fara ƙarancin adadin kuzari fiye da da (,).

Ta hanyar ɗaga nauyi a kai a kai, zaku iya hana wannan asara a cikin ƙwayar tsoka (,).

A matsayin ƙarin fa'ida, za ku kuma ji daɗi sosai.

28. Yi Amfani da Whey Protein

Yawancin mutane suna samun isasshen furotin daga abinci kawai. Koyaya, ga waɗanda basuyi ba, shan ƙarin furotin na whey hanya ce mai tasiri don haɓaka haɓakar furotin.

Studyaya daga cikin binciken ya nuna cewa maye gurbin wani ɓangare na adadin kuzarinku tare da furotin na whey na iya haifar da asarar nauyi mai yawa, yayin da kuma ƙaruwa da ƙwayar tsoka (,).

Kawai ka tabbata ka karanta jerin abubuwan sinadaran, saboda wasu nau'ikan ana ɗora su tare da ƙarin sukari da wasu abubuwan ƙari marasa lafiya.

29. Aikata Abincin Tunani

Tunani hanya ce da ake amfani da ita don kara wayewa yayin cin abinci.

Yana taimaka muku yin zaɓin abinci mai hankali da haɓaka wayar da kanku game da yunwa da alamun jin ƙoshinku. Hakanan yana taimaka muku cin abinci mai ƙoshin lafiya dangane da waɗannan alamomin ().

An nuna cin abinci mai zurfin tunani yana da tasirin gaske a kan nauyi, halayyar cin abinci da damuwa ga mutane masu kiba. Yana da taimako musamman game da cin abinci mai yawa da cin rai (,,).

Ta hanyar yin zaɓin abinci na hankali, ƙara wayar da kan ku da sauraron jikin ku, asarar nauyi ya kamata ya bi ta hanya da sauƙi.

30. Mayar da hankali kan Canza Rayuwar ka

Rage cin abinci yana ɗaya daga cikin waɗancan abubuwa waɗanda kusan koyaushe basa cin nasara a cikin dogon lokaci. A zahiri, mutanen da suke “cin abinci” sukan sami ƙarin nauyi a kan lokaci ().

Madadin mayar da hankali ga rage kiba kawai, sanya shi babban buri don ciyar da jikinka da lafiyayyen abinci da abinci mai gina jiki.

Ci don zama mafi koshin lafiya, mai farin ciki, mai dacewa - ba kawai don rage kiba ba.