10 abinci wanda zai taimaka maka ka rage kiba

Wadatacce

• 1. pear
• 2. Kirfa
• 3. Kwai
• 4. Brown shinkafa
• 5. Hatsi
• 6. Alkama
• 7. Strawberry
• 8. Green tea
• 9. Farin Ciki
• 10. Kayan kafa

Abincin da ke taimaka maka ka rage kiba sune wadanda ke inganta hanyar wucewa ta hanji, yakar yawan ruwa, saurin motsa jiki ko taimakawa kona adadin kuzari kamar kankana, oats da eggplant, misali.

Ya kamata a ci waɗannan abincin a kowace rana, tare da aikin motsa jiki na yau da kullun da lafiyayyen abinci mai ƙarancin sukari, da zaƙi, mai, da soyayyen abinci da abinci da aka sarrafa. Bugu da kari, yana da mahimmanci ayi motsa jiki a kullum, kamar yin tafiya sau 3 a sati na kimanin awa 1.

1. pear

Pear yana da wadataccen ruwa kuma ya ƙunshi kashi 71% na zaren da ba za a iya narkewa ba, yana tabbatar da jin ƙoshin lafiya da haɓaka hanyar hanji. Bugu da kari, sikari na halitta na kayan marmari yana cire sha'awar kayan zaki kuma a hankali yana kara sukarin jini, wanda ke taimakawa rage yunwa da kauce wa cin abinci mai zaki.

Yadda ake cinyewa: Don taimaka maka rage nauyi, ya kamata a sha kimanin minti 20 kafin babban abinci.

2. Kirfa

Cinnamon shine kayan ƙanshi mai ƙanshi wanda zai iya haifar da tasirin thermogenic a cikin jiki, wanda zai iya haɓaka haɓaka da haɓaka aikin ƙona kitse na jiki.

Bugu da kari, kirfa shima yana taimakawa wajen rage zafin suga na jini, kara karfin insulin da kuma rage juriya na insulin, wanda shima yake son rage nauyi.Sauran abincin da ke da tasirin thermogenic sune ginger, jan barkono, kofi da shayin hibiscus. Learnara koyo game da abinci mai zafi.

Yadda ake cinyewa: Ana iya sanya kirfa a sauƙaƙe a cikin shirye-shirye daban-daban, kamar 'ya'yan itace, ruwan' ya'yan itace, laushi, kofi, shayi, kek da kukis, misali.

3. Kwai

Eggplant, ban da kasancewa dan itace mai karancin kalori, tunda giram 100 suna da kalori 24 kawai, kuma yana da wadatar fiber, yana taimakawa cikin aikin hanji yadda yakamata, wajen yakar mummunar cholesterol da rashin narkewar abinci, yana samar da jin daɗin ƙoshin lafiya.

Bugu da ƙari, yana da wadataccen ruwa, bitamin da ma'adanai, da ƙarancin adadin kuzari, yana taimaka wajan yaƙi da riƙe ruwa da ɓata jiki.

Yadda ake cinyewa: Zai yiwu a shirya ruwan eggplant a sha cikin yini maimakon ruwa. Zai yiwu kuma a daɗa eggplant a cikin salads kuma a shirya shi a cikin hanyar kwakwalwan kwamfuta, misali. Duba wasu girke-girke na rage kiba ta cin eggplant.

4. Brown shinkafa

Ruwan shinkafa, ba kamar farar shinkafa ba, tana da yalwar fiber, yana taimakawa ƙara ƙoshin abinci da sanya ƙarancin abincin da ake ci ya ragu. Hakanan yana da wadataccen bitamin B, zinc da selenium, waxanda suke da sinadarin antioxidant wanda ke inganta yanayin jini, natsuwa da ƙwaƙwalwa.

Yadda ake cinyewa: Yana da mahimmanci a sarrafa adadin abin da za a cinye, saboda duk da kasancewar cikakken abinci ne, lokacin da kuka ci abinci fiye da kima zai fara samun akasi. Idan kana son sanin wane yanki ne ya dace, abin da yafi dacewa shine neman jagora daga masanin abinci mai gina jiki don a iya tantancewa sannan a nuna tsarin abinci mai dacewa da bukatun mutum.

5. Hatsi

Oats suna da wadataccen ƙwayoyi masu narkewa da sunadarai, waɗanda ke ba da koshi da kuma daidaita hanji. Bugu da kari, yawan shan sa yana kuma taimakawa wajen daidaita glucose na jini da kuma kula da babban cholesterol, yana sanya yunwa dauki tsawon lokaci kafin a zo.

Yadda ake cinyewa: Hatsi suna da kyau sosai kuma ana iya cin su ta hanyar romo ko kuma a saka yankakken 'ya'yan itace, bitamin, da wuri da kuma waina.

6. Alkama

Itacen alkama yana da wadataccen fiber, yana da fiber na gram 12.5 na kowane gram 100 na abinci, kuma yana da ƙarancin adadin kuzari, kuma ana iya amfani da shi don yaƙar maƙarƙashiya, taimakawa wajen sarrafa glucose na jini da haɓaka ƙoshin lafiya.

Yadda ake cinyewa: Kamar yadda kusan ba ya canza ɗanɗanar abinci, ana iya ƙara shi a cikin dukkan shirye-shirye don rage shan kitse a cikin hanji. Koyi yadda ake amfani da garin alkama.

7. Strawberry

Bishiyar strawberry, ban da samun ƙananan kalori, tana da yalwar fiber, yana taimakawa sarrafa matakan sukarin jini da haɓaka jin daɗin ƙoshi, rage adadin adadin kuzari na yau da kullun da ake sha da inganta ƙimar nauyi. Hakanan yana da wadataccen bitamin C, folate da sauran mahaɗan phenolic waɗanda ke ba da maganin antioxidant da anti-inflammatory.

Yadda ake cinyewa: Wannan 'ya'yan itacen za a iya cinye duka ko cikin ruwan sha, kuma har ana iya amfani da shi a cikin shirye-shiryen ruwan detox don inganta metabolism. Duba wasu girke-girke na ruwan detox.

8. Green tea

Green shayi yana da kayan aikin thermogenic, yana saurin saurin kuzari da kuma son ƙona mai. Wannan saboda yana da wadataccen maganin kafeyin, mai kara kuzari wanda ke taimakawa kona kitse yayin motsa jiki. Bugu da ƙari, yana da wadataccen catechins, waɗanda suke da ƙwayoyin antioxidants waɗanda ke taimakawa inganta haɓakar jiki. Duba sauran fa'idodin koren shayi.

Yadda ake shirya: Ya kamata a shayar da koren shayi a karkashin jagorancin likita ko kuma masanin abinci mai gina jiki kuma don shirya shi, ƙara cokali 1 na ganye cikin kofi kofi na ruwan zãfi, barin shi ya tsaya na kimanin minti 10.

9. Farin Ciki

Flaxseed yana da wadata a cikin antioxidants da omega-3, wani nau'in mai mai kyau wanda ke taimakawa sarrafa cholesterol da rage kumburi a cikin jiki, yana sauƙaƙa aikin rage nauyi. Bugu da ƙari, yana da wadataccen fibers wanda ke inganta narkewa da haɓaka ƙoshin lafiya. Ara koyo game da fayafan fata.

Yadda ake cinyewa: Abinda yakamata shine a cinye flaxseeds ɗin da aka niƙa ko ta gari, kuma za a iya ɗora cokali 1 ko 2 a hatsi, salati, ruwan 'ya'yan itace da yoghurts. Hakanan za'a iya ƙara shi a cikin shirya burodi, pies da waina.

10. Kayan kafa

Kwayoyi irin su wake, wake, lentil da citta sune tushen furotin da fiber mai cin abinci, wanda ke ƙara ƙoshin abinci da yaƙi maƙarƙashiya.

Yadda ake cinyewa: Amfani da babban cokali 4 a rana ya isa ya sami fa'idodinsa, musamman idan aka cinye shi tare da shinkafar ruwan kasa, saboda hadin yana samar da furotin mai inganci.

Binciki wasu shawarwari daga masaninmu na abinci don yaki da yunwa yayin cin abinci: