Tukwici 6 don rage kiba da rage ciki da sauri

Wadatacce

• 1. Ci a hankali kuma mutunta gamsuwa na jikinka
• 2. Yawan shan ruwa da rana
• 3. Yin motsa jiki
• 4. Ku ci komai, amma kadan
• 5. Guji yawan jin yunwa
• 6. Rubuta duk abin da zaka ci
• Yadda ake rage kiba da lafiya
• Gwada ilimin ku
• Gwada ilimin ku!

Don rage nauyi da rashin ciki, sauya halaye da salon rayuwa na iya zama da tasiri sosai, kuma zai iya taimaka maka rasa har zuwa kilogiram 2 a mako gwargwadon nauyin farko. Koyaya, don wannan ya faru yana da mahimmanci a bi dabarun da aka karɓa kowace rana.

Bugu da kari, idan mutum yana cikin tsarin rage kiba, yana da kyau kar ya tsaya a sikeli a kowace rana don duba ko ya kara kiba ko ya rasa nauyi, saboda wannan yana haifar da damuwa kuma zai iya tsoma baki cikin aikin. Manufa ita ce auna nauyi sau ɗaya kawai a mako, koyaushe a lokaci guda kuma a yi la'akari idan kun kasance a lokacin al'ada, dangane da mata, saboda a wannan makon al'ada ce ta ɗan kumbura, wanda ke nuna a kan sikelin

Sanya bayanan ka anan ka gano yadda nauyin ka yake:

Duba shawarwari 6 masu zuwa don rasa nauyi da rashin ciki tare da lafiya:

1. Ci a hankali kuma mutunta gamsuwa na jikinka

Cin abinci a hankali na ba da cikakken ciki don gaya wa ƙwaƙwalwar cewa ta karɓi isasshen abinci. Wannan siginar tana faruwa ne kafin ciki ya cika gaba ɗaya, kuma ya kamata a fassara shi a matsayin gargaɗin jiki cewa baya buƙatar abinci a halin yanzu. Koyaya, waɗanda ke da ɗabi'ar cin abinci da sauri ba sa lura da wannan alamar ta ƙoshin abinci, ban da rage lokacin saduwa da abinci da kuma jin daɗin jin daɗin abincin da kyau.

Girmama satiety na daga cikin manyan abubuwan da zasu rage kiba da kaucewa samun karin kiba. Cutar ciki da abinci mai wadataccen abinci da fiber, kamar su kayan lambu, 'ya'yan itatuwa, nama gaba ɗaya da mai kyau, yana sa kuzarin aiki ya yi aiki sosai kuma yana hana yunwa tsawon lokaci.

2. Yawan shan ruwa da rana

Ya kamata ku sha ruwa mai yawa a tsakanin cin abinci, saboda wannan zai taimaka wajen rage yunwa da riƙe ruwa saboda yawan ruwan da kuke sha, yawan fitsarin da jikinku yake bayarwa, kuma tare da kawar da toxin da ke lalata nauyi ya fito kuma.

• Abin da za ku iya sha: ruwa, ruwan kwakwa, ruwan 'ya'yan itace na halitta ba tare da kara sukari ba (ruwan da aka kunshi ba ya aiki), shayin da ba shi da dadi;
• Abin da ba za ku iya sha ba: abubuwan sha mai laushi, ruwan gwangwani ko na garin hoda, cakulan da abubuwan sha.

Adadin shawarar ruwan da ake buƙata ya bambanta tsakanin lita 1.5 zuwa 3 a kowace rana. Idan kana shan wahalar shan ruwa, duba yadda zaka sha lita 2 na ruwa a rana.

3. Yin motsa jiki

Nau'in motsa jiki ba shine mafi mahimmanci ba, amma daidaitaccen aikin, wanda ya kamata a yi aƙalla sau 3 a mako. Kari kan haka, wasu ayyuka da zabi na yau da kullun na iya haifar da bambanci, don haka gwada:

• Hawan matakala maimakon amfani da lif;
• Sauka wuri guda kafin aiki ko makaranta kuma kayi tafiyar sauran hanyar;
• Fita don yawo na mintuna 10 bayan abincin rana;
• Theauki kare don yawo a cikin dare.

Akasin abin da yawancin mutane suka yi imani da shi, kowane irin motsa jiki yana taimaka maka ka rasa nauyi, ba kawai yanayin motsa jiki ba kamar tafiya, keke da gudu. Har ila yau, horar da nauyi yana taimaka muku rasa nauyi sannan kuma yana da fa'idar kara karfin tsoka, wanda ke inganta metabolism.

Duba yadda ake wasan motsa jiki na matse jiki don rasa ciki.

4. Ku ci komai, amma kadan

Jiki yana buƙatar dukkan abubuwan gina jiki da abinci waɗanda ke haramta carbohydrates gaba ɗaya suna haifar da nauyi sake ƙaruwa jim kaɗan bayan haka. Don haka, mafi kyawun nasihu sune:

• Guji yawan amfani da sikari mai sauƙi a cikin aikin yau da kullun, shan kofi, madara, yoghurts, shayi da ruwan 'ya'yan itace ba tare da sukari ba;
• Spoonara cokalin zaki guda 1 na tsaba a cikin juices da yogurts, kamar flaxseed, sesame da chia;
• Ku ci kirji 5 ko gyada 10 a rana;
• Zaɓi tushen carbohydrate guda ɗaya kawai a kowane abinci, zai fi dacewa daga abinci na ɗabi'a: 'ya'yan itace, dankali, shinkafa mai ɗanɗano, wake, lentil, masara da wake;
• Ku ci ɗanyen salad kafin cin abincin rana da abincin dare;
• Tablespoara cokali 1 na ƙarin man zaitun na budurwa don abincin rana da abincin dare;
• Guji cin abinci bayan an koshi;
• Guji cin abinci saboda sha'awa ko motsin rai kamar damuwa da baƙin ciki.

Ko da a cikin adadi kaɗan a rana, 'ya'yan itace da kayan marmari suna ba da fiber da bitamin mai yawa kuma, sabili da haka, tushen lafiya ne kuma yana taimakawa rage nauyi da rashin ciki.

5. Guji yawan jin yunwa

Cinye awoyi da yawa ba tare da cin abinci ba na iya sanya ka zaɓi mummunan, wadataccen abinci mai calorie maimakon shirya abinci mai kyau. Don haka, don kaucewa ko riƙe yunwa har sai kun ci abinci mai gina jiki, wasu nasihu sune:

• Koyaushe ka sami rabin hannu a cikin jaka a cikin kirjin, gyada, 'ya'yan itace sabo, kwakwalwan kwakwa ko busassun' ya'yan itace;
• A wurin aiki, bar yogurt na halitta duka guda 1 a cikin firiji;
• Yi amfani da kayan marmari na kayan lambu lokacin da kuka dawo gida yayin shirya abincin dare: sandun karas, kokwamba tare da masar avocado da dandano da gishiri da barkono, tumatir a cikin manyan cubes tare da dan gishiri da man zaitun, askewar kwakwa ko kwai dafaffin kwai.

Idan ba zai yuwu a ci abinci ko'ina cikin yini ba, kawai a mai da hankali kan kiyaye ingancin abinci na gaba kuma a yi amfani da waɗannan ƙananan abincin idan yunwa ta kama. A hankali yana yiwuwa a koya cewa yawancin lokaci ba batun yunwa bane, amma damuwa game da cin abinci.

Duba ƙarin nasihu don rashin yunwa a cikin bidiyo mai zuwa:

Hakanan gwada wannan aikin namu na tafiya don rasa nauyi.

6. Rubuta duk abin da zaka ci

Rubuta duk abin da kuke ci a tsawon rana shima wata dabara ce mai kyau don rage kiba, saboda ta wannan hanyar mutum zai iya sanin abin da suke ci kuma, ta wannan hanyar, zai iya gano kurakurai da kuma inda ya inganta, yana iya canza cin abincinsa halaye don rasa nauyi., idan wannan shine buri, kuma sami rayuwa mai ƙoshin lafiya.

An ba da shawarar cewa yin rajistar kowace rana da kuma bayan kowane cin abinci, saboda yana da sauƙi a tuna abin da aka cinye. A cikin littafin abinci yana da mahimmanci a nuna nau'in abinci, ko abincin rana, karin kumallo, abun ciye ciye ko abincin dare, lokacin cin abincin, abincin da aka ci da yawansa, inda abincin ya faru kuma idan kuna yin wani abu a lokacin. Kari kan haka, ya kamata ku yi rajista tare da wanda aka yi abincin kuma menene yanayin a wannan lokacin. Dole ne a yi wannan rajistar na tsawon kwanaki 3 zuwa 7, don haka zai yiwu a sami kyakkyawar masaniya game da irin halayen cin abincin.

Bayan rajista, yana da mahimmanci a bincika duk zaɓin abinci tare da masanin abinci mai gina jiki, saboda ta wannan hanyar yana yiwuwa a gano kurakurai da kafa dabaru don cimma burin da ake so. Bugu da kari, masanin abinci mai gina jiki yana nuna mafi kyawun abinci ta yadda mutum ba shi da ƙarancin abinci mai gina jiki kuma zai iya rage kibarsa cikin ƙoshin lafiya.

Yadda ake rage kiba da lafiya

Idan da alama rasa nauyi yana da matukar wahala, yana da mahimmanci a tuntubi likitan ilimin likitanci don tantancewa idan kwayar halittar jikin ta isa kuma tafi wurin masaniyar abinci don karbar jagorori da takamaiman tsarin abinci game da lamarinku, yanayin cin abincinku da tsarin rayuwar ku.

A cikin yanayin da akwai matsalar lafiya, kamar gastritis, asma, osteoporosis, ko ma kawai iyakance motsi, jagoranci da shawarwarin likitoci, don daidaita abinci tsakanin amfani da magunguna da kuma dacewa da dacewa da cutar, yana da mahimmanci don ya zama mai yuwuwar rasa nauyi yayin inganta ƙimar rayuwa, kuma ba akasin haka ba.

Don samun kyakkyawan sakamako a cikin horo da rasa nauyi da sauri, duba kyawawan abubuwa 7 waɗanda ke ɓata sauƙi na awa 1 na horo.

Gwada ilimin ku

Thisauki wannan tambayoyin mai sauri kuma ku gano menene matakin iliminku game da cin lafiyayyen abinci:

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• 7

Gwada ilimin ku!

Fara gwajin Yana da mahimmanci a sha tsakanin lita 1.5 zuwa 2 na ruwa a rana. Amma lokacin da ba kwa son shan ruwa mai sauƙi, mafi kyawun zaɓi shine:

• Sha ruwan 'ya'yan itace amma ba tare da ƙara sukari ba.
• Sha shayi, ruwa mai ɗanɗano ko ruwan ƙyalƙyali.
• Lightauki haske ko sodas na abinci kuma ku sha giya marar giya.

Abincina na da lafiya saboda:

• Ina cin abinci sau ɗaya ko biyu ne kawai a rana da ƙarfi, don kashe yunwa kuma ba lallai ne in ci wani abu ba har tsawon ranar.
• Ina cin abinci tare da ƙarami kuma ina cin abinci ɗan abinci kaɗan kamar sabbin 'ya'yan itatuwa da kayan marmari. Bugu da kari, Ina shan ruwa da yawa.
• Kamar dai lokacin da nake tsananin yunwa kuma ina shan komai yayin cin abincin.

Don samun duk mahimman abubuwan gina jiki ga jiki, zai fi kyau:

• Ku ci 'ya'yan itace da yawa, ko da iri daya ne.
• Kauce wa cin soyayyen abinci ko wainar fasasshen abinci sai kawai ka ci abin da nake so, game da ɗanɗano.
• Ku ci komai kaɗan kuma ku gwada sabbin abinci, kayan ƙanshi ko shirye-shirye.

Cakulan shine:

• Wani mummunan abinci wanda dole ne in guji don kar in sami ƙiba kuma hakan bai dace da ƙoshin lafiya ba.
• Kyakkyawan zaɓi na zaƙi lokacin da yake da fiye da kashi 70% na koko, kuma yana iya taimaka muku mara nauyi da rage sha'awar cin zaƙi gaba ɗaya.
• Abincin da, saboda yana da nau'ikan iri iri (fari, madara ko baƙi ...) yana bani damar yin abinci iri-iri.

Don rasa nauyi cin lafiya dole ne koyaushe:

• Yi yunwa ka ci abinci mara dadi.
• Ku ci karin ɗanyen abinci da shirye-shirye masu sauƙi, kamar su gasasshe ko dafa shi, ba tare da miya mai ƙoshi ba da guje wa abinci mai yawa a kowane abinci.
• Shan magani don rage yawan ci na ko kuma kara yawan kuzari na, don kiyaye ni kuzari.

Don yin kyakkyawar ilimin abinci da rage nauyi:

• Kada na taɓa cin fruitsa fruitsan caloric masu matukar kuzari koda suna da lafiya.
• Ya kamata in ci 'ya'yan itatuwa iri-iri koda suna da kalori sosai, amma a wannan yanayin, ya kamata in ci ƙasa.
• Kalori shine mafi mahimmin mahimmanci yayin zabar 'ya'yan itacen da zan ci.

Sake karatun abinci shine:

• Nau'in abincin da ake yi na ɗan lokaci, kawai don isa ga nauyin da ake so.
• Wani abu da ya dace kawai ga mutanen da suke da kiba.
• Salon cin abinci wanda ba kawai yana taimaka muku zuwa nauyin da ya dace ba amma yana inganta lafiyar ku gaba ɗaya.

Na Gaba Gaba