Abincin lafiya: yadda ake shirya menu don rasa nauyi

Wadatacce

• 1. Tushen abincin rana da abincin dare kayan lambu ne
• 2. Cinye ƙananan ƙwayoyin carbohydrates
• 3. Abun ciye-ciye suma su sami furotin
• 4. A hada da man zaitun, kwayoyi da 'ya'yan iri
• 5. ‘Ya’yan itaciya suna da iyaka, kada a cika su
• 6. Shan ruwa kullum
• 7. Amfani da sunadarai masu ƙananan mai
• Tsarin asarar nauyi mai kyau
• Gwada ilimin ku game da lafiyayyen abinci
• Gwada ilimin ku!

Don samun lafiyayyen abinci mai daidaitaccen abinci wanda ke son rage nauyi, ya zama dole ayi wasu canje-canje a cikin ɗabi'ar cin abinci da kuma ɗaukar wasu dabaru masu sauƙi don haɓaka jin ƙoshin lafiya, rage yunwa da hanzarta saurin kuzari.

Koyaya, lokacin da kuke so ku rasa nauyi, abin da ya fi dacewa shi ne neman jagorancin mai ilimin abinci mai gina jiki ta yadda ta hanyar cikakken kimantawa an tsara tsarin abinci mai dacewa da buƙatu da burin mutum, yana ba da damar kiyaye nauyin nauyi cikin lokaci da an kauce wa sakamako

Waɗannan shawarwarin zasu taimaka don samun ƙarin yanci a cikin abinci da shirya abinci mai ƙoshin lafiya don rage nauyi:

1. Tushen abincin rana da abincin dare kayan lambu ne

Kayan lambu da kayan lambu ya kamata koyaushe ya zama babban ɓangare na abincin rana da abincin dare, saboda za su ba ku ƙarin koshi, ban da rashin ƙarancin adadin kuzari, wanda ke faɗin rage nauyi. Ya kamata kason ya bambanta tsakanin kofuna 1 zuwa 2 na ɗanyen kayan lambu ko kofaffen kayan lambu 1, misali.

Bugu da kari, kayan lambu suna da yalwar fiber, bitamin da kuma ma'adanai, wadanda ke taimakawa wajen inganta aikin hanji, da fifita lafiyar kwayar halittar cikin hanji, da inganta kwayar halitta da kuma taimaka wajan lalata jiki, samar da makamashi da kuma kara jin daɗin rayuwa. .

2. Cinye ƙananan ƙwayoyin carbohydrates

Ana ba da shawarar a cinye ƙananan ƙwayoyin carbohydrates, zai fi dacewa duka, a kowane abinci, irin su burodi, taliya, shinkafa, gari, waina da tapioca. Yayinda adadin da za'a sha ya banbanta daga mutum ɗaya zuwa wani, yana yiwuwa a fara ta rage rage abubuwan da ake ci. Wato, idan kuna yawan shan cokali 6 na shinkafa, zaku fara shan 5 sannan kuma 4, misali.

Bugu da kari, zaka iya sauya taliya don zucchini ko eggplant, misali, kuma ya kamata ka nemi wasu hanyoyin don rage yawan amfani da sinadarin carbohydrates. Duba 4 na madadin shinkafa da taliya a cikin abincin.

Haka kuma yana yiwuwa a maye gurbin garin alkama da wasu nau'in fulawar da ke ɗauke da ƙarin zare don shirya fanke, kek da kek, kamar su oatmeal, kwakwa ko garin almon, alal misali.

3. Abun ciye-ciye suma su sami furotin

Abu ne da ya zama ruwan dare ga mutane da yawa su ci 'ya'yan itace kawai, tos ko burodi tare da kofi don ciye-ciye, misali, amma abin da ya fi dacewa shi ne ya bambanta kuma ya kawo furotin ga waɗannan abincin kuma, saboda suna amfani da ƙarin kuzari don narkewa da haɓaka koshi.

Don haka misalai masu kyau na kayan ciye-ciye suna cin yanki guda 1 na dukan burodin hatsi tare da kwai 1 da cuku 1 na cuku, cin yogurt a bayyane tare da ɗan kwaya, yin cikakken fanke tare da ayaba, kirfa da oatmeal ko yin ɗan itace mai laushi tare da dintsi na almond .

Duba kayan ciye-ciye masu wadataccen furotin 6.

4. A hada da man zaitun, kwayoyi da 'ya'yan iri

Waɗannan abinci suna da wadataccen ƙwayoyi masu kyau da omega-3s, waɗanda ke da anti-inflammatory, aikin antioxidant da haɓaka ƙoshin lafiya, suna taimaka wa jiki aiki da kyau. Wannan rukuni kuma ya hada da abinci kamar su avocado, kwakwa, gyada, almond, man gyada da goro.

Don haɗa su a cikin abincin, ana iya ƙara karamin cokali na man zaitun a cikin abincin rana da abincin dare. Don kayan ciye-ciye, zaku iya cin 'ya'yan itace 1 tare da raka'a 10 na goro ko cokali 1 na man gyada. Hakanan za'a iya shirya bitamin tare da avocado sannan a sanya flaxseed, chia ko 'ya'yan kabewa, alal misali, a cikin salads ko hatsi, a cikin kwai ko yogurt, misali.

5. ‘Ya’yan itaciya suna da iyaka, kada a cika su

Kodayake suna da lafiya, 'ya'yan itacen kuma suna da adadin kuzari kuma wasu suna saurin narkewa. Don haka, maimakon cin fruitsa fruitsan itace 2 ko 3 a abinci ɗaya, zai fi kyau a ci fruita fruitan itace 1 tare da hannu handfula handfula 1 na busassun drieda fruitsan itace, alal misali, ko tare da yogurt ta halitta, saboda wannan yana ƙara ƙwayoyi masu kyau da sunadarai, suna mai sanya abincin ya zama mai gina jiki.

Manufa ita ce cinye 'ya'yan a cikin tsarkinsu "mai tsabta, ba tare da kasancewa cikin nau'in ruwan' ya'yan itace ba, saboda ta wannan hanyar yana yiwuwa a sami fibobi mafi girma, suna taimakawa wajen kula da lafiyar hanji da haɓaka jin ƙoshin lafiya. . Ana ba da shawarar a ci abinci sau 2 zuwa 3 a rana.

6. Shan ruwa kullum

Yana da mahimmanci a sha ruwa 2 zuwa 2.5 L na ruwa kowace rana. Abinda yakamata shine kada a sha abubuwan sha da abinci don kaucewa cikawa kuma kar a cinye abincin da ya dace.

Kyakkyawan zaɓi shine shan ruwa tare da lemun tsami, saboda yana taimakawa tsaftace bakin kuma rage sha'awar cin abinci mai zaƙi da yawa.

7. Amfani da sunadarai masu ƙananan mai

Sunadaran suna da mahimmanci ga tsarin rage nauyi saboda yana taimakawa wajen kara jin dadi da kuma fifita samuwar tsoka. Sabili da haka, abin da yakamata shine a hada farin nama kamar kaza da turkey marar fata, kifi a cikin abincin yau da kullun kuma, a yanayin jan nama, don bada fifiko ga yankakken nama.

Bugu da kari, yana da mahimmanci a sha kwai, farin cuku mai mai mai mai yawa kamar su ricotta ko mozzarella, da madara mara ƙamshi da abubuwan da suka samo asali. Sauran abinci waɗanda suma suna da wadataccen furotin sune irin su wake, daƙoro da kuma kaji, alal misali, waɗanda suka haɗu da shinkafa suna tabbatar da yawan furotin.

Duba wasu matakai tare da masanin abincin mu:

Tsarin asarar nauyi mai kyau

Tebur mai zuwa yana nuna misali na menu na kwanaki 3 don sauƙi da ƙoshin lafiya mai nauyi:

abinci	Rana 1	Rana ta 2	Rana ta 3
Karin kumallo	Coffeeanyen baƙar fata mara ɗanɗano + cin abincin maras nama tare da cuku 2 ricotta cuku tare da oregano da 1 kwai da aka ruɓa	Kofi mai baƙi mara ƙanshi + 30g na granola tare da kofi ɗaya na kwakwa ko madarar almond + 1/2 kofin strawberry	1 kofin madara mara kyau mara dadi + 1 matsakaiciyar banana ta alawa da oatmeal tare da cokali 1 na koko na man shanu
Abincin dare	2 yanka kankana + raka'a 10 na goro	1 nikakken ayaba da babban cokali 1 na man gyada da ɗan kirfa	Gwanda yanka 2 da chia karamin cokali 1
Abincin rana abincin dare	1 gasasshiyar kazar fillet tare da cokali 3 na shinkafar ruwan kasa tare da cokali 2 na wake + kayan lambu kofi 1 da aka nika a cikin man zaitun + pear 1	Flet 1 na kifi da tumatir da albasa a murhu + peach 1	1 fillet na turkey nono a yanka a cikin cubes sautéed tare da kayan lambu da quinoa + 1 apple
Bayan abincin dare	1 yogurt na halitta tare da cokali 1 na zuma + raka'a 10 na gyada	1 kopin ginger tea + 2 duka kayan toya da cokali 2 na markadadden avocado (tare da albasa, tumatir, barkono da ɗan goro)	1 sabis na 'ya'yan itacen gelatin da ba a ɗanɗana + kwayoyi 6

Adadin da aka haɗa a cikin menu ya bambanta gwargwadon shekaru, jinsi, motsa jiki kuma idan kuna da wata cuta da ke tattare da ita ko a'a, don haka abin da ya fi dacewa shi ne neman jagora daga masanin abinci mai gina jiki don a iya yin cikakken kima da tsarin abinci mai gina jiki wanda ya dace da yana buƙatar bukatun.

Bugu da kari, don hanzarta rage nauyi, yana da mahimmanci kuma ayi atisayen motsa jiki a kai a kai, kamar tafiya, gudu, iyo ko rawa, misali, yin aikin na tsawon mintuna 30 zuwa 60, a kalla sau 3 a sati.

Hakanan za'a iya haɗa shayin diuretic da thermogenic a cikin abincin, wanda ke taimakawa cikin ƙona kitse da haɓaka rawan nauyi. Duba misalan shayi wanda ya rage kiba.

Gwada ilimin ku game da lafiyayyen abinci

Don kimanta matakin iliminku game da menene lafiyayyen abinci, amsa wannan tambayoyin mai sauri:

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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