Abincin rage nauyi mai sauri da lafiya (tare da menu!)

Wadatacce

• Cikakken menu na kwanaki 3
• 3 dokoki masu sauƙi don wannan abincin yayi aiki
• Motsa jiki asarar nauyi
• 1. Ayyukan dumi-dumi
• 2. Gasar motsa jiki
• Gwada ilimin ku game da abinci
• Gwada ilimin ku!

Don rage nauyi da sauri kuma cikin lafiyayyar hanya, yana da mahimmanci mutum ya kasance yana da halaye masu kyau, wanda ya kamata ya haɗa da aikin motsa jiki akai-akai kuma hakan yana ƙaruwa da kumburi da abinci wanda kuma yana taimakawa aiki na metabolism.

Koyaya, yana da mahimmanci a san cewa "saurin" asarar nauyi zai iya bambanta gwargwadon nauyin da za ku rasa. Yawancin lokaci, mafi girman nauyin da za ku rasa, da yawa ku rasa a cikin ƙaramin lokaci, tun da ana fuskantar jiki da wani yanayi na motsawa daban-daban fiye da yadda yake a da, wanda shine dalilin da ya sa mafi yawan lokuta a farkon makonnin cin abincin nauyi hasara ce mafi girma.

Cikakken menu na kwanaki 3

Tebur mai zuwa yana nuna misalin menu mai rage nauyi na kwanaki 3:

Abun ciye-ciye	Rana 1	Rana ta 2	Rana ta 3
Karin kumallo	Madara mai ƙarancin milimita 240 + omelet da aka yi da kwai 1 da tumatir	'Ya'yan itacen mara zaki mai laushi + 1 col chia miyan	Ruwan yogurt + 1 col na miya mai laushi + yanka 2 na cuku cuku tare da letas da tumatir
Abincin dare	1 apple + kirjin kirji 3	2 yanka farin cuku + kwano 1 na gelatin	Pear 1 + gyada 3
Abincin rana abincin dare	150 g na kifi fillet + 2 col na chickpea miyan + Boiled salatin + 2 yanka na abarba	150 g na nono kaza + 2 col miyan wake + braised raw raw salad + 1 lemu	Miyan kayan lambu tare da quinoa + dafaffun kwai 1 + gyada 1 na kankana
Bayan abincin dare	1 yogurt mai narkewa + 1 col na miyar flaxseed	2 yanka kankana + kirji 3	1 kofin shayin da ba a ɗanɗano + omelet na kayan lambu

Abincin da ke yin alƙawarin sakamako mai sauri ya kamata a yi shi na iyakantaccen lokaci kuma kowane irin abinci ya kamata a yi shi a ƙarƙashin kulawar masanin abinci mai gina jiki, musamman idan mutum na da cuta kamar su ciwon sukari da hauhawar jini. Duba girke-girke 5 Crepioca don rasa nauyi.

3 dokoki masu sauƙi don wannan abincin yayi aiki

1. Abincin da aka yarda: nama mai laushi, kifi, kwai, abincin teku, madara maras kyau da kayan kwalliya, iri, kwayoyi, kayan lambu, kayan lambu da 'ya'yan itace.
2. Haramtattun abinci: sukari, dankalin turawa, taliya, burodi, shinkafa, gari, mayonnaise, man shanu, mai, man zaitun, ayaba, inabi, avocados da naman da aka sarrafa kamar su alade, tsiran alade, naman alade da naman alade.
3. Fara farawa da rage cin abinci inganta sakamako, don haka duba kyakkyawan girke-girke na kayan miya don kammala wannan abincin, a cikin wannan bidiyo:

Wannan abincin za'a iya hada shi da shayi dan rage kiba, kamar lemo da ginger ko koren shayi, wanda ke taimakawa wajen rage kumburi da rike ruwa, rage rage ci da kuma saurin motsa jiki. Koyi yadda ake shirya shayi don rasa nauyi.

Magunguna don taimaka muku rage nauyi, kamar sibutramine ko jerin gwano, zaɓi ne, musamman idan kiba ya saka lafiyarku cikin haɗari, amma ya kamata a sha kawai tare da shawarwarin likitan ciki ko likitan fata, in ba haka ba, idan magani ya ƙare, shi yana da matukar yiwuwa a sake sanya nauyi.

Motsa jiki asarar nauyi

Don haɓaka wannan abincin kuma an ba da shawarar ƙona adadin kuzari fiye da yadda kuke ci, kuma don wannan, motsa jiki kyauta ce mai kyau. Mafi kyau sune:

1. Ayyukan dumi-dumi

Mafi kyawun motsa jiki don rage nauyi sune aerobic, kamar tafiya mai sauri, gudu, keke, tuƙi ko iyo. Irin wannan aikin motsa jiki yana ƙona yawancin adadin kuzari a cikin ɗan gajeren lokaci, kasancewa mai kyau don ƙona kitse mai tarin yawa, ban da inganta ƙarfin zuciya da ƙarfin numfashi. Dole ne a aiwatar da su na mafi ƙarancin minti 20, kowace rana.

2. Gasar motsa jiki

Ayyukan Buttock suna taimakawa haɓaka ƙwayar tsoka, ba ka damar yaƙi da kwayar halitta da haɓaka girman kai. Amma waɗannan darussan suna da mahimmanci saboda lokacin da matsakaita da matsakaitan tsokoki suka yi rauni, za a iya jin zafi a baya, gwiwoyi da kwatangwalo.

Don kyakkyawan sakamako, motsa jiki ya kamata a yi kowace rana, kuma abincin ya zama mai wadataccen abinci tare da sunadarai, kamar farin nama, yogurt da kwai omelet saboda sun fi son samuwar tsokoki. Sanin sauran abinci mai wadataccen furotin.

Darasi biyu don fitina, wanda za'a iya yi a gida, kuma cikin minutesan mintuna, sune:

Fit. 1: A matsayinka na masu tallafi 4, tare da gwiwar hannu biyu suna kwance a kasa, daga kafa daya sama da layin tsayin daka. Hawan kafa yakai kimanin santimita 10 kuma babu buƙatar kwantar da gwiwa a ƙasa. Yi lifta 8 ka huta na dakika 30. Maimaita motsa jiki sau 2.

Fit 2:Kwanciya a bayanka, hannayenka a gefanka, ɗaga kwatangwalo daga bene sau 8 a jere ka huta na dakika 30. Maimaita wannan motsa jiki sau 2.

Dubi bidiyo mai zuwa kuma ga ƙarin nasihu don rage nauyi da sauri:

Gwada ilimin ku game da abinci

Nemi matsayin ilimin ku game da cin lafiyayyen abinci ta hanyar kammala 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