Yadda ake saurin rage kiba

Wadatacce

• 3-rana rage nauyi rage cin abinci
• Yadda ake karin abinci
• Wadanne magunguna za a iya amfani dasu
• Abin da motsa jiki yi
• Gwada ilimin ku game da abinci
• Gwada ilimin ku!

Don rage nauyi da sauri, ya kamata a ci ƙananan adadin kuzari, ku ci abinci mai kyau da motsa jiki don ƙona kitse da aka tara.

Koyaya, akwai mutane da yawa waɗanda, har ma da ɗaukar waɗannan matakan, yana da wuya su rasa nauyi kuma, a cikin waɗannan sharuɗɗan, shawara mai kyau ita ce a je likitan ilimin likita don tabbatar da cewa idan ba matsala tare da maganin kumburi ko canje-canje na rayuwa da ke haifar asarar nauyi mai wahala.

3-rana rage nauyi rage cin abinci

Tebur mai zuwa yana nuna menu na kwanaki 3 don saurin nauyi mai sauri:

Abun ciye-ciye	Rana 1	Rana ta 2	Rana ta 3
Karin kumallo	Gilashin 1 na madarar almond + yanki guda 1 na gurasar hatsi	1 yogurt mara mai mai yawa + 4 duka toast	Vitamin tare da madara mai narkewa + yanki guda 1 na gwanda + cokali 1 na alkama mai narkewa
Abincin dare	1 tuffa	1 pear	Kirji 2
Abincin rana abincin dare	Naman gasashen kaza + col 3 na miyar shinkafa mai ruwan kasa + coleslaw, tumatir da gwoza mai laushi + orange 1	1faffen kifi 1 + dankalin turawa dankalin turawa + salatin kabeji da aka yanka + kankana 1	Kaza da kaza a cikin miya mai tumatir + 3 col na miyan kaji + karas, chayote da salad broccoli + strawberries 5
Bayan abincin dare	1 yogurt mara mai mai yawa + kirji 2	Yankin 1 na burodin burodi da nama + cream	Ruwan 'ya'yan itace detox tare da kale, lemu da flaxseed

Kafin fara cin abinci, abin da yakamata shine ayi detox na hanta, don cimma sakamako cikin sauri.

Duba bidiyo na gaba kuma koya yadda ake yin ruwan 'ya'yan itacedetox mai arziki a cikin fiber don fara abinci:

Yadda ake karin abinci

1. Greenauki koren shayi yau da kullun, yayin da yake moisturizes kuma yana taimakawa wajen magance riƙewar ruwa, yana rage kumburin jiki;
2. Sha karin ruwa kuma ku guji shan soda,
3. Guji abinci kamar su zaƙi, biredi ko abubuwan sha;
4. Rage ƙarar kowane cin abinci, yin aƙalla abinci 6 a rana, kamar su karin kumallo, karin kumallo, abincin rana, abun ciye-ciye, abincin dare da abincin dare, tare da tazarar kusan awa 3 tsakanin su;
5. Ara yawan amfani da zare ta hanyar cin 'ya'yan itacen da ba a kwance ba, ɗanyen kayan lambu, burodin hatsi, flaxseed da fulawa da shinkafa mai launin duhu ko ɗaukar mai ƙoshin abinci mai gina jiki kamar Benefiber

Gano daidai fam nawa kake buƙatar rasa don kai nauyinka mai kyau.

Wadanne magunguna za a iya amfani dasu

Wasu misalan mafita na halitta don rasa nauyi na iya zama, lemu mai ɗaci, flaxseed da chitosan. Koyaya, magunguna kamar jerin sunayen, sibutramine, ko lorcaserin hydrochloride, alal misali, likita na iya tsara su don taimakawa tare da rage nauyi, musamman ma lokacin da kiba ta riga ta sanya lafiyarku cikin haɗari.

Duk da haka dai, neman mafita na halitta kamar shan koren shayi ko kari tare da Spirulina, sun fi dacewa don maye gurbin nauyin da ya dace, wanda zai taimaka hanzarta saurin aiki ta hanyar ƙona kitsen gida da taimakawa rasa ciki.

Nemo wasu magunguna waɗanda za'a iya amfani dasu don taimaka muku rage nauyi da kallon bidiyo mai zuwa kuma gano waɗanne abubuwan taimako zasu hana yunwa:

Abin da motsa jiki yi

Motsa jiki don rage nauyi da sauri sune waɗanda ke taimakawa don ciyar da adadin kuzari kamar tafiya, gudu, keken keke, rawa, iyo ko motsa jiki, misali, tare da aƙalla mintina 30 kowace rana don taimakawa haɓaka ƙaruwa da sauƙaƙe asarar nauyi.

Koyaya, mafi mahimmanci shine zaɓar aikin da kuke so saboda kar kuyi rauni cikin sauƙi.

Gwada ilimin ku game da abinci

Kammala wannan tambayoyin mai sauri don gano matsayin ilimin ku game da abinci don rasa nauyi:

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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