Abincin da ke rage kiba

Wadatacce

• Abincin mai wadataccen Carbohydrate wanda ke rage kiba
• Abincin mai wadatar protein wanda ke rage kiba
• Abincin mai wadataccen mai kiba

Akwai abincin da ke rage nauyi a cikin ƙungiyoyi 3 na abubuwan gina jiki: carbohydrates, sunadarai da mai. Gabaɗaya, don abinci don taimaka muku rage nauyi dole ne ya kasance yana da kaddarorin kamar ƙunshe da ƙananan adadin kuzari, da ƙarin fiber da kuma ba ku ƙoshin lafiya, inganta hanyoyin hanji da kiyaye yunwa na tsawon lokaci.

Daga cikin waɗannan abinci akwai hatsi, kirji da kifi, alal misali, ban da kasancewa mai mahimmanci don cin 'ya'yan itace da kayan marmari don ƙara yawan zare da bitamin da ma'adinai na abincin.

Abincin mai wadataccen Carbohydrate wanda ke rage kiba

Abincin da galibi ya ƙunshi carbohydrates, amma wannan yana taimaka maka ka rage kiba yana da yalwar fiber, kamar yadda yake game da shinkafa mai kaza, burodin launin ruwan kasa, hatsi, ɗanyen oat da 'ya'yan itace da kayan marmari gaba ɗaya.

Waɗannan abinci ya kamata su maye gurbin tushen ƙwayoyin carbohydrates masu sauƙi, kamar farin gurasa, farar shinkafa, gari, tapioca da hatsi na karin kumallo, waɗanda yawanci suna da sukari sosai kuma suna da babban glycemic index, wanda ke son samar da mai a jiki.

Abincin mai wadatar protein wanda ke rage kiba

Abincin da ke da wadataccen furotin yana ba ku ƙoshin lafiya, yayin da narkar da furotin ke ɗaukar lokaci mai tsawo, wanda ke barin yunwa na tsawon lokaci. Mafi kyaun tushen sunadarai sune kwai, yogurts na halitta, cuku da nama mai laushi kamar nono kaza, gaba daya, cin naman alade da naman alade da yankakken naman sa kamar tsoka, nono, agwagwa, gwaiwa, gabobin hannu, filet mignon da kadangaru .

Baya ga fifita yankakken nama, yana da mahimmanci a guji shirya nama da mai mai yawa, soya ko kayan miya, kamar miya na cuku 4. Duba dubaru don kula da abincin barbecue.

Abincin mai wadataccen mai kiba

Kodayake kitse shine mafi yawan sinadarin kalori, yawan cin mai mai kyau yana taimakawa rage kumburi a jiki, yana ba ku ƙarin koshi da taimako cikin raunin nauyi. Wadannan kitse suna nan a abinci irin su man zaitun, kirjin goro, gyada, goro, almond, avocado da iri, kamar su chia da flaxseed.

Wadannan abinci za a iya hada su a cikin kayan ciye-ciye, a cikin bitamin, wajen shirya nama, taliya da shinkafa, sannan a hada su da girke-girke irin su kek da pies. Hakanan za'a iya kara tsaba a cikin yoghurts ko bitamin, kuma busassun 'ya'yan itatuwa, kamar su kirji da almon, za a iya murƙushe su ta yadda za a saka fulawarsu cikin girke-girke masu ɗanɗano. Koyi yadda ake cin busassun fruitsa fruitsan itace ba tare da kiba.

Yana da mahimmanci a tuna cewa baya ga yawan cin abinci wanda ke rage nauyi, motsa jiki yakamata ayi aƙalla sau 3 a mako, don hanzarta samun kuzari da motsa rashi.

Idan kuna da wahalar shawo kan yunwa, ga abin da zaku iya yi don rage sha'awar ku a cikin bidiyo mai zuwa: