Abinci don bushewa da rasa ciki

Wadatacce

• Abincin da aka Yarda
• Sunadarai:
• Kyakkyawan mai:
• 'Ya'yan itãcen marmari da kayan lambu:
• Thermogenic abinci:
• Haramtattun Abinci
• Abincin abinci don rasa ciki
• Abincin da za a rasa ciki da samun sikari mara nauyi
• Idan kana cikin gaggawa ka rage kiba, duba kuma Yadda zaka rasa ciki a mako.

A cikin abincin da za a rasa ciki, ya kamata mutum ya rage cin abinci mai wadataccen ƙwayoyin carbohydrates, kamar shinkafa, dankali, burodi da masu fasa. Bugu da kari, ya zama dole kuma a kawar da zaƙi, soyayyen abinci da yawan cin abinci irin su tsiran alade, kayan ƙanshi da kuma daskararren abinci.

Baya ga abinci, yana da matukar mahimmanci ayi motsa jiki a kullun, saboda yana motsa ƙona kitse da kuma saurin kuzari. Duba ƙasa waɗanne abinci ne za a haɗa ko cirewa daga menu.

Abincin da aka Yarda

Abincin da aka ba da izinin amfani da shi don amfani da bushewar ciki shine:

Sunadarai:

Abincin mai wadataccen sunadarai, irin su nama, kwai, kaza, kifi da cuku, yana taimakawa saurin saurin motsa jiki da kuma karfafa kulawar tsoka. Bugu da kari, sarrafa sunadarai a cikin jiki yana cin karin adadin kuzari kuma suna kara samun koshi, yayin da suke daukar lokaci mai tsawo kafin su narke.

Kyakkyawan mai:

Ana samun kitse a cikin abinci kamar su kifi, goro, gyada, man zaitun da iri kamar su chia da flaxseed, da kuma son rage nauyi ta hanyar rage kumburi a cikin jiki da kuma haɓaka samar da homon.

Kari akan hakan, kitse na bos yana inganta wucewar hanji kuma yana ba ku ƙoshin lafiya.

'Ya'yan itãcen marmari da kayan lambu:

'Ya'yan itãcen marmari da kayan marmari suna da wadataccen fiber da bitamin da kuma ma'adanai waɗanda ke inganta metabolism da aiki kamar antioxidants, suna taimakawa jiki yin aiki yadda ya kamata da kuma hana cututtuka.

Ya kamata koyaushe ku ci sabbin toa fruitsan itace 2 zuwa 3 a rana, ban da hada da ganyaye da kayan lambu don abincin rana da abincin dare.

Thermogenic abinci:

Abincin Thermogenic na taimakawa hanzarta kumburi da motsa kona mai, kasancewa masu taimako cikin kona kitse na ciki.

Wasu daga cikin waɗannan abincin sune kofi mara ƙanshi, ginger, koren shayi, barkono da kirfa, kuma ana iya amfani da su ta hanyar shayi, tare da koren juices ko amfani da su azaman yaji a abinci. Duba cikakken jerin abincin thermogenic.

Haramtattun Abinci

Don bushe ciki, guji waɗannan abinci masu zuwa:

• Mai tsabtace hatsi: farar shinkafa, farin taliya, farin garin alkama, burodi, waina, burodi da taliya;
• Candy: sukari na kowane iri, kayan zaki, cakulan, kukis, ruwan da aka shirya da kofi mai daɗi;
• Naman da aka sarrafa: tsiran alade, tsiran alade, bologna, naman alade, salami, naman alade da naman turkey;
• Tubers da asalinsu: dankali, dankali mai zaki, rogo, dawa da dawa;
• Gishiri da abinci mai-gishiri: dice yaji, Worcestershire sauce, waken soya, miyar taliyar nan take, daskararren abinci;
• Wasu: abubuwan sha mai taushi, abubuwan sha na giya, soyayyen abinci, sushi, açaí tare da sikari ko syrup guarana, miyar taushe.

Abincin abinci don rasa ciki

Tebur mai zuwa yana nuna misalin menu na abinci na kwanaki 3 don rasa ciki:

Duba menu na kwanaki 7 a: Kammalallen shirin don rasa ciki cikin sati 1.

Yana da mahimmanci a tuna cewa wannan abincin yana ƙunshe da ƙananan adadin kuzari kuma cewa duk abincin dole ne ya kasance tare da masanin abinci, wanda zai daidaita menu bisa buƙatu da fifikon kowane mutum.

Abincin da za a rasa ciki da samun sikari mara nauyi

A cikin abinci don rasa ciki da samun tsoka, sirrin shine haɓaka motsa jiki da kuma cinye yawancin abinci mai wadataccen furotin ko'ina cikin yini, kamar nama, ƙwai da cuku.

Don samun taro, abin da ake so shine duk abinci yana da sunadarai da suka haɗu, kuma har zuwa awanni 2 bayan horo akwai amfani mai kyau na sunadarai kamar nama, sandwiches, dafaffen ƙwai ko ƙari mai ƙanshi, kamar furotin whey. Duba misalan abubuwan ciye-ciye masu wadataccen furotin.

Kalli bidiyon ku nemi bayanai masu mahimmanci guda 3 don bushe cikinku:

Idan kana cikin gaggawa ka rage kiba, duba kuma Yadda zaka rasa ciki a mako.