Abin da za a yi don rage yawan sha'awar ku

Wadatacce

• 1. Ci kowane 3 hours
• 2. Yawan cin fiber
• 3. Ci kafin bacci
• 4. Zuba jari a cikin mai mai kyau
• 5. Shan ruwa
• 6. Barci mai kyau
• 7. Abincin mai hana abinci
• 8. Dakatar da shan soda
• 9. Sha kari

Don rage yunwa yana da mahimmanci a guji barin abinci, haɓaka yawan abinci mai wadataccen fiber da shan ruwa mai yawa. Hakanan wasu abinci suna taimakawa wajen sarrafa yunwa, kamar su pears, ƙwai da wake, domin suna ƙara jin ƙoshin abinci na dogon lokaci kuma ana iya saka su a madadin cikin abincin yau da kullun.

Baya ga abinci, kyakkyawan bacci mai mahimmanci yana da mahimmanci don samar da hormones, mai mahimmanci don aiki mai kyau na jiki, guje wa damuwa da buƙatar cin kowane lokaci.

1. Ci kowane 3 hours

Cin kowane awa 3 na kauce wa yunwa, domin jiki koyaushe a cike yake, baya ga taimakawa rage adadin abincin da za a ci a abinci na gaba. Lokacin da mutum yake jin yunwa, yanayin shine ya ƙara cin abinci kuma, yawanci, sha'awar shine ya ci abinci mai caloric, kamar su zaƙi, yana ba da gudummawa wajen ƙaruwa. Sabili da haka, ya kamata a ci ƙananan abinci kowane 3 zuwa 4 hours.

Wasu misalai na zaɓuɓɓukan kayan ciye-ciye masu kyau sune 'ya'yan itacen da ba a kwance ba, bishiyoyin hatsi, burodin hatsi, da busassun' ya'yan itace kamar goro, almond ko gyada.

2. Yawan cin fiber

Fibobi suna kasancewa galibi cikin fruitsa fruitsan itace, kayan marmari da abinci gaba ɗaya. Suna sa cikin ya cika sosai, kuma suna tsawaita jin ƙoshin abinci bayan cin abinci. Dabaru don kara yawan amfani da zare shine sayen hatsi shinkafa, taliya, burodi da biskit, iri kamar chia da flaxseed a saka cikin ruwan 'ya'yan itace ko yoghurts, a zauna a kalla rabin farantin tare da salad, musamman danyen salads, a kuma ci a kalla 'Ya'yan itacen 3 kowace safiya.

3. Ci kafin bacci

Cin karamin abun ciye-ciye kafin kwanciya na iya taimakawa hana yunwa da daddare. Kyakkyawan shawara don cin abinci kafin kwanciya shine shamomile ko lemun tsami wanda yake cike da alkama duka, yayin da shayin yana sanyaya jiki da shirya jiki domin bacci kuma toyayyun burodin yana ba da ƙoshin lafiya, yana hana yunwa cikin dare.

Sauran zaɓuɓɓukan abun ciye-ciye na iya zama ƙoƙon gelatin da ba a ɗanɗana shi, yogurt mara kyau ko ƙwanƙwan ƙwai, misali.

4. Zuba jari a cikin mai mai kyau

Mutane da yawa, lokacin da suke cin abinci, suna hana yawan amfani da mai, wanda yawanci yana ƙara jin yunwa. Koyaya, yana yiwuwa a sanya ƙwayoyi masu "kyau" a cikin abincinku na yau da kullun, wanda za'a iya samu a cikin kifi kamar su kifin kifi, kifi da tuna, a cikin man zaitun ko man flaxseed, a cikin fruitsa fruitsan itace irin su avocado da kwakwa, kuma a cikin drieda driedan itace drieda fruitsan itace misali gyada, goro da kuma almon, alal misali.

Waɗannan abinci suna ba wa jiki ƙarin kuzari, hana cututtukan zuciya da inganta ƙwaƙwalwar ajiya.

Duba wane irin abinci mai cike da mai mai kyau ga zuciyar ku.

5. Shan ruwa

Ya kamata ka sha ruwa da yawa saboda alamun rashin ruwa a jikinka suna kama da alamun yunwa. Don haka, yawan shan ruwa, shayi ko ruwan 'ya'yan itace ba tare da sukari ba yana taimakawa hana jin yunwa, ban da inganta aikin jiki da lafiyar fata.

6. Barci mai kyau

A lokacin bacci ne jiki ke fitar da gubobi kuma yana samar da homon masu mahimmanci don daidaitawar jiki. Ba tare da barci ba, jikinka zai ƙare yana buƙatar ƙarin abinci don samar da makamashi da kuma samar da buƙata don zama a faɗake, don haka ya zama ruwan dare ga mutanen da ke fama da rashin bacci su tashi cikin dare don cin abinci.

7. Abincin mai hana abinci

Wasu abinci suna da ikon hana abinci, kamar pear, barkono, wake, kwai, kirfa da koren shayi. Wajibi ne a ci waɗannan abinci a kowace rana don rage yawan ci, saboda suna da wadatattun abubuwan gina jiki da ke da muhimmanci don aikin jiki da kyau.

Hakanan kalli bidiyo mai zuwa kuma ga yadda ake gabatar da abinci wanda ke rage yawan ci a cikin abincinku:

8. Dakatar da shan soda

Abin sha mai laushi suna da wadataccen fructose, wani nau'in sukari wanda idan aka cinye shi fiye da kima yana haifar da raguwar sinadarin leptin, wanda yake baiwa jiki jin ƙoshin lafiya. Don haka, mutanen da suke yawan shan abubuwan sha mai ƙaranci sukan ƙara jin yunwa sau da yawa. Wani sinadarin mai wadataccen fructose shine siran masara, wanda ake samu a cikin abinci mai ƙira irin su zuma, ketchup, kek, brownies da cookies.

9. Sha kari

Wasu abubuwan kari waɗanda zasu iya taimakawa rage ƙoshin abinci, kamar spirulina ko chromium picolinate, ya kamata a sha bisa ga umarnin likita ko kuma mai gina jiki.

Yana da mahimmanci cewa, tare da ƙari, ana yin abinci mai ƙoshin lafiya da daidaito, da kuma yawan motsa jiki, don kiyaye nauyi da kauce wa sakamako na dawowa lokacin da aka dakatar da kari. Duba wasu misalai na ƙarin nauyi asara.