Sarrafa sha'awar

Wadatacce

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1. Sarrafa sha’awa

Cikakkiyar rashi ba shine mafita ba. Sha'awar da aka ƙi na iya jujjuyawa da sauri ba tare da sarrafawa ba, wanda zai haifar da cin abinci ko wuce gona da iri. Idan kuna sha'awar soya ko guntu, alal misali, ku ci ɗan ƙaramin soya, ko siyan ƙaramin ƙaramin calorie na ɓangarorin 150 kuma a yi da shi.

Hakanan don la'akari: madadin mafi koshin lafiya kamar kwakwalwan kwamfuta da aka yi daga masara mai shuɗi. Waɗannan suna da furotin fiye da kashi 20 cikin ɗari fiye da takwarorinsu na masara. Abincin da aka ƙera yana samun launin shuɗi daga anthocyanins, mahaɗan yaƙi da cutar kuma ana samun su a cikin blueberries da jan giya. Duk da haka, suna da adadin kuzari 140 da gram 7 na mai a kowane nau'i na guntu 15, don haka tsaya a hannun hannu kuma ku kwashe salsa maimakon dips.

2. ƙidaya adadin kuzari

Kwatanta adadin mai da adadin kuzari da aka samu a cikin koshin lafiya, cike da kayan ciye-ciye vs abinci marasa ƙoshin lafiya. Misali, matsakaicin apple yana ƙunshe da adadin kuzari 81 kuma babu mai; jakar pretzels 1-oza yana da adadin kuzari 108 kuma ba shi da kitse, kuma akwati na yogurt na 'ya'yan itace mara ƙarancin kitse yana samar da adadin kuzari 231 da mai gram 2.

3. Kaucewa siyan kayan abinci a cikin kabad ɗinka ko firiji

Sayi wani abu kawai lokacin da sha'awar ta same ku kuma ji daɗin ƙaramin abu. Sannan raba ko shara sauran.

4. Mix shi sama

Gwada cin wani abu mafi koshin lafiya tare da abinci mara ƙoshin abinci, kamar ɗan 'ya'yan itace tare da cuku ɗin ku. Ta hanyar cin 'ya'yan itacen da farko, za ku ɓata sha'awar ku kuma ku kasance masu ƙima don ƙulla ƙwanƙwasa yanki na biyu na cuku.

5. Mai da hankali kan mai

Kula da hankali don karanta alamun. Bayan nazarin nau'o'in abinci da yawa, kamar kukis, biredi na ciye-ciye, da kwakwalwan kwamfuta, masu bincike a Jami'ar Minnesota sun gano cewa abubuwa marasa tsada suna da karin kitsen mai fiye da wadanda suke da dan kadan. Waɗannan kitsen da aka sarrafa, waɗanda aka nuna suna ɗaga matakin cholesterol na LDL (mara kyau), na iya fitowa a cikin jerin abubuwan sinadarai a matsayin wani ɓangare na hydrogenated ko hydrogenated oil da ragewa. Yayin da yawancin masana'antun suka rage yawan kitse mai amfani da samfuran su, wasu har yanzu basu tafi da kitse ba. Ƙungiyar Zuciya ta Amurka ta ba da shawarar iyakance adadin kitse mai ƙima da kuke ci zuwa ƙasa da kashi 1 na jimlar adadin kuzari na yau da kullun. Don kula da nauyin ku, kada fiye da kashi 25 na adadin kuzari ya kamata ya fito daga mai.

6. Nishaɗi da hankali

Yin yawo a lokaci -lokaci abin karɓa ne –kawai kar a tafi da ku!

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