4 mafi kyawun fure don rage nauyi da sauri

Wadatacce

• 1. Yadda ake yin da amfani da garin eggplant
• 2. Yadda ake girki da amfani da garin 'ya'yan itace
• 3. Yadda ake yin da amfani da garin fure na ayaba
• 4. Yadda ake yin da amfani da farin garin wake

Fulawa don rage nauyi yana da kaddarorin da ke gamsar da yunwa ko kuma waɗanda ke taimakawa wajen rage shan ƙwanƙwan ƙwanƙara da mai, kamar su eggplant, 'ya'yan itacen marmari ko fure na ayaba, misali.

Don haka, waɗannan nau'ikan gari babban zaɓi ne don ƙara zuwa abinci don rage nauyi, musamman don maye gurbin gari na gari a cikin waina da sauran jita-jita.

Koyaya, waɗannan fulawar suna taimaka muku kawai don rasa nauyi lokacin da kuka bi abincin mai ƙarancin kalori kuma kuyi wani nau'in motsa jiki. Duba misali na ƙoshin lafiya mai rage nauyi.

1. Yadda ake yin da amfani da garin eggplant

Irin wannan gari yana da kaddarorin da ke rage karfin nitsuwa da shayar da mai a jiki, kuma yana da kyau don yaki da cholesterol.

Sinadaran

• 1 kwaya

Yanayin shiri

Yanke eggplant din a yanka sannan a saka a murhu har sai sun bushe sarai, amma ba tare da an ƙone ba. Bayan haka, doke duk abin da ke cikin mahaɗin kuma adana a cikin gilashin gilashin da aka rufe.

Yana da kyau a sha cokali 2 na wannan garin a rana. Ana iya ƙara shi zuwa abinci, tsarma a cikin ruwa da ruwan 'ya'yan itace ko kara shi yogurt, misali.

Gano wasu fa'idodin kiwon lafiya na garin eggplant.

2. Yadda ake girki da amfani da garin 'ya'yan itace

Fruita fruitan itacen marmari na assiona verya suna da kyau don rage nauyi saboda yana da wadataccen pectin, wanda ke ba da koshi, saboda haka ana iya sa shi a cikin jita-jita iri-iri don rage yunwa a rana.

Sinadaran

• 4 sha'awar 'ya'yan itace bawo

Yanayin shiri

Sanya pea fruitan fruita fruitan thea thean sha'awa a tire kuma saka a cikin murhu har sai sun bushe sosai, amma ba tare da ƙonawa ba. Bayan haka, doke mahaɗin kuma a ajiye a cikin akwatin gilashin da aka rufe.

Yayyafa karamin cokali 1 na wannan garin akan abincin rana da na abincin dare.

3. Yadda ake yin da amfani da garin fure na ayaba

Ganyen ayaba na gari yana da wadataccen sitaci mai jurewa, wani nau'I ne na carbohydrate mai wahalar narkewa. Wannan hanyar, abinci yana ɗaukar tsawon lokaci don fita daga ciki, yana ba da jin ƙoshin lafiya na tsawon lokaci.

Sinadaran

• 1 koren ayaba

Yanayin shiri

A dafa koren ayaba ta azurfa tare da bawon sannan a sanya ayabar ayabar kawai a yanka a kan tire. Bayan haka, kai shi tanda har sai ya bushe, amma ba tare da ya ƙone ba. A ƙarshe, doke a cikin abin haɗawa har sai ya zama gari mai kyau, adana a cikin kwalin gilashin da aka rufe.

Kuna iya cinye karamin cokali 2 na wannan garin a rana, wanda aka kara akan abincin rana da na abincin dare, misali.

4. Yadda ake yin da amfani da farin garin wake

Wannan gari yana da kyau ga asarar nauyi saboda babban tushe ne na phaseolamine, sinadarin da ke rage yawan abincin da ke dauke da carbohydrate da kashi 20%, ban da samun damar rage jin yunwa.

Sinadaran

• 200 g busassun farin wake

Yanayin shiri

A wanke farin wake sannan bayan ya bushe sosai, a daka shi a markada shi har sai ya zama gari.

Mix karamin karamin gari tare da gilashin ruwa ko ruwan 'ya'yan itace kuma ɗauki minti 30 kafin cin abincin rana ko abincin dare.