12 Abincin Lafiya don Rage Nauyi, A cewar Masu Abinci

Wadatacce

• Abin da za a nema a cikin Abincin Abincin Lafiya don Rage nauyi
• Mafi kyawun Abincin da Aka Sayi don Rage nauyi
• Gasa Chickpeas
• Pepitas da Applesauce
• Flaxseed Crackers kuma Yada
• 'Ya'yan itace da Gurasar Granola Bars
• Fakitin Oatmeal Nan take mara daɗin daɗi
• Mafi kyawun Abincin Abinci na gida don Rage nauyi
• Raspberries da walnuts
• Kwai Mai Tafasa da Cuku
• Girkanci Yogurt da Berries
• Danyen Kayan lambu da Ranch Dip
• Kwanakin Medjool Da Aka Dora Da Man Gyada
• Akwatin Abincin Abinci
• Bita don

Ba zan yi masa sikari ba: Isa ga burin ku, ya kasance don rage nauyi ko kawai ku ci lafiya, na iya zama da wahala. Ƙaddamar da waɗannan niyya na iya jin kamar ɓangaren mai sauƙi. Manne musu ba tare da jin yunwa ba kuma, na ce, an ci nasara? To, wannan na iya jin tsinewa kusa da ba zai yuwu ba, musamman idan kuna bin abinci mai hanawa. Kuma yayin da, eh, cin abinci a cikin karancin kalori ginshiƙi ne na asarar nauyi, wadatar da gamsuwa kuma yana da mahimmanci. In ba haka ba, za ku iya ƙara jin rashin ƙarfi kuma, a ƙarshe, kuyi watsi da burin ku. Hey, yana iya faruwa - amma ba dole ba ne.

Shiga: abun ciye-ciye.

Shawarwarin abinci na baya zai iya gamsar da ku cewa wani abu tsakanin abinci shine maƙiyin mutuwa na asarar nauyi. Faɗakarwar ɓarna: Ba haka bane. Maimakon haka, isa ga (keyword!) Abincin lafiya mai lafiya na iya taimaka muku ci gaba da samun kuzari da taimakawa kawar da waɗancan fuskokin da ke haifar da cin pint na Ben da Jerry don abincin dare. (Bugu da ƙari, babu hukunci - duk mun kasance a wurin kuma, TBH, wani lokacin Half Baked yana daidai abin da kuke bukata.)

Yanzu, ba kowane abun ciye -ciye ne aka halicce daidai ba - kuma wannan gaskiya ne musamman idan aka zo cimma buri. Don haka...

Abin da za a nema a cikin Abincin Abincin Lafiya don Rage nauyi

Mai saurin wartsakewa: Protein, fiber, da fats masu lafiya duk suna ƙara yawan abinci da abubuwan ci, wanda ke nufin za ku ji tsawon lokaci kuma ba za ku iya cin abinci ba, in ji Sheri Vettel, RD, mai cin abinci mai rijista daga Cibiyar daga Hadin Gina Jiki. . Hakanan ana narkar da wannan ukun a hankali fiye da carbohydrates masu sauƙi, wanda ke taimakawa wajen daidaita matakan sukari na jini, in ji ta. Ƙara carbs ɗin hatsi gaba ɗaya a cikin cakuda kuma tabbas za ku nisanta daga zubar da jini (da haushi da sha'awar da ke tare da shi). (Masu Alaka: Mahaukata Abubuwa 14 da mutane suke yi don ƙara Protein a cikin Abincinsu)

Yayinda furotin, fiber, da fats masu lafiya duk sune mahimman abubuwan salon salon cin abinci gaba ɗaya, suma sune mahimman ɓangarorin abincin da aka tsara don cimma burin asarar nauyi. Wancan shine saboda suna ci gaba da cika ku na dogon lokaci da ƙananan adadin kuzari. (Ka tuna: Rage yawan adadin kuzari, ko da dan kadan, na iya taka muhimmiyar rawa wajen taimaka maka rasa nauyi.) Protein, alal misali, yana ɗaukar sau biyu tsawon lokacin carbohydrates don narkewa, yana kiyaye ku sau biyu don adadin adadin kuzari (duka biyun). suna da adadin kuzari guda huɗu a kowace gram), in ji Audra Wilson, RD, ƙwararren likitan cin abinci na bariatric a Cibiyar Kiwon Lafiyar Jiki ta Arewa maso Yamma da Cibiyar Rasa nauyi a Asibitin Delnor. Fats masu lafiya kuma suna taimakawa tare da ƙoshin lafiya kuma suna ƙara dandano don kusan adadin kuzari tara a kowace gram, in ji ta.

Wani muhimmin bangaren da za a yi la'akari da shi, a cewar Vettel? Halittar Halittu, wato ra'ayin cewa kowa yana da buƙatu daban-daban ko buƙatun abinci. Misali, adadin furotin da ku (kamar, ce, mahaifiyar ku) za ku iya buƙata ya bambanta dangane da shekaru, lafiyar gaba ɗaya, da matakin motsa jiki, in ji ta. Wannan yana nufin cewa ga mutane da yawa, mayar da hankali kan takamaiman nau'in fiber ko furotin ba lallai ba ne.

"Ina kuma ba da shawarar mai da hankali kan ɗimbin abubuwan gina jiki na zaɓin abincinku, maimakon maƙasudin kalori mai ƙarfi," in ji Vettel. "Ku saurari jikin ku don gano yawan man da kuke buƙata, idan akwai, tsakanin abinci."

Lokacin ku yi yana buƙatar wani abu, Vettel yana ba da shawarar abin ƙima mai nauyi mai nauyi wanda ya ƙunshi aƙalla biyu daga cikin masu zuwa: kayan lambu, 'ya'yan itace, hatsi gaba ɗaya, mai mai lafiya, ko tushen tushen furotin. "Girmama cewa wasu ranakun cin abinci na iya ƙunsar ƙarin adadin kuzari fiye da wasu, kuma hakan yana da kyau," in ji ta.

A gaba, jerin mafi kyawun siyayyar kantin sayar da kayan abinci na asarar nauyi mai ƙima na gida waɗanda ke bin wannan dabarar, don haka abin da kawai kuke buƙatar yi shine adanawa kuma ku shirya su a shirye. (Masu Alaka: 14 Masu Koyarwa da Masu Koyarwar Abincin Abinci Bayan-Aiki Na Rantsuwa Da)

Mafi kyawun Abincin da Aka Sayi don Rage nauyi

Gasa Chickpeas

Cin abinci kai tsaye daga gwangwani na kajin ba zai yi daɗi sosai ba, amma juya su cikin ƙananan cizo kuma sun zama madaidaicin madadin kwakwalwan kwamfuta. Yayin da zaku iya DIY, Biena yana sauƙaƙa tare da jakunkunan gasasshen kaji (Saya It, $13 don fakitin 4, amazon.com). "Suna ba da gram 8 na furotin da gram 8 na fiber don kusan adadin kuzari 140 don samun ku cikin raunin ku na rana, in ji Bethany Doerfler, RD, mai cin abinci mai rijista a Asibitin Tunawa na Arewa maso yamma. Akwai shi a cikin ire -iren kayan zaki masu daɗi da daɗi, waɗannan lafiya Abubuwan ciye-ciye masu rage kiba suma "mafi kyau madadin masu ciwon goro," in ji Doefler.

Pepitas da Applesauce

Mai arziki a cikin magnesium mai haɓaka yanayi, pepitas-ainihin tsaba kabewa ba tare da kololuwa ba (harsashi)-yi don abincin ƙoshin lafiya komai burin ku. Kawai ɗaukar Superseedz (Sayi Shi, $ 23 don 6, amazon.com) misali: Tare da gram 2 na fiber, gram 7 na furotin, da gram 12 na mai mai lafiya a cikin kofin 1/4 kawai, sun kasance madaidaiciya- nufa nosh. Don ƙarin zaɓin fibrous, haɗa wannan abincin asarar nauyi mai nauyi tare da mara daɗi, applesauce mara-sukari, in ji Doerfler.

Flaxseed Crackers kuma Yada

Tare da duk masu ƙwanƙwasa suna cin kasuwa, yana iya zama da wahala a gano waɗanda suka cancanci siyan da gaske - wato, duk da haka, har yanzu. Lokaci na gaba da kuke neman ɗaya daga cikin mafi kyawun abubuwan ciye-ciye na asarar nauyi, bincika babban kanti na gida don busassun da ke da yawan fiber, kamar na tsaba na flax, don kiyaye ku tsawon lokaci. Doerfler yana ba da shawarar Mary's Gone Crackers Super Seed (Saya It, $27 don fakitin 6, amazon.com) ko Flackers Flaxseed Sea Salt Crackers (Saya It, $5,thrivemarket.com), duka biyun "haɗa da kyau tare da man shanu iri, fasa avocado. , ko cuku, ”in ji ta.

'Ya'yan itace da Gurasar Granola Bars

Idan ya zo ga sandunan granola, tuna waɗannan kalmomin guda uku: a sauƙaƙe. Fitar da waɗanda ke da jerin abubuwan dogayen sinadarai da sukari mai yawa, kuma a maimakon haka je mashaya tare da busasshen 'ya'yan itace (kamar dabino) da kwayoyi, saboda suna cike da cike da furotin, in ji Vettel. Gwada: KIND Blueberry Vanilla Cashew Bars (Saya It, $8, target.com), wanda ke da gram 12 na mai, gram 5 na fiber, da gram 5 na furotin. (Dubi kuma: Bars na Granola na cikin gida da Lafiya don Cike-ciken Ci-gaba.)

Fakitin Oatmeal Nan take mara daɗin daɗi

Babu buƙatar dakatar da jirgin oatmeal a karin kumallo; Rike wannan mugun yaron yana gudu duk yini. Oatmeal ya ƙunshi beta-glucan, fiber mai narkewa wanda ke rage cholesterol kuma, bi da bi, zai iya taimakawa wajen rage haɗarin cututtukan zuciya, in ji Doerfler. Kuma lokacin da fiber mai narkewa ya sadu da ruwa da sauran ruwaye, yana samar da wani abu mai kama da gel wanda ke sa irin wannan fiber ɗin ya cika-yana ɗaukar sararin samaniya a cikin ku kuma yana taimakawa samar da kujera yayin da yake motsawa ta hanyar GI. Ajiye waɗannan fakitin hidima guda ɗaya a teburin ku don sauƙi, iska mai ƙarfi, kyau abun ciye-ciye mai nauyi mai amfani. Ficewa don nau'ikan da ba a daɗaɗawa, irin su Fakitin Oatmeal na Trader Joe's Unsweetened Instant Oatmeal (Saya It, $24 don fakiti 16, amazon.com), shirya tare da madara mara daɗi (kiwo zai ƙara wasu furotin shima), sannan ku motsa cikin 'ya'yan itace. (Dubi kuma: Abin da masu cin abinci za su saya a Trader Joe's tare da kawai $ 30)

Mafi kyawun Abincin Abinci na gida don Rage nauyi

Raspberries da walnuts

Wannan haɗin haɗin gwiwa mai ƙarfi yana sa ɗayan mafi kyawun abin ci don asarar nauyi, a cewar Vettel. Raspberries suna cike da fiber (gram 8 a kowace kofi) da ɗanye, goro mara gishiri (jefi 1 oz) an cika su da mai da furotin don gamsuwa. Bugu da kari, gyada shima yana da wadatar kumburin omega-3 fatty acids, wanda zai iya taimakawa musamman wajen cimma burin ku, tunda kumburin sau da yawa yana hade da kiba kuma yana iya sanya rage kiba da wahala, in ji ta.

Kwai Mai Tafasa da Cuku

Autumn Bates, C.C.N, ƙwararren masanin abinci mai gina jiki a California. Yana da girma a cikin furotin da mai - kusan gram 20 na kowannensu - na kusan adadin kuzari 270, in ji ta. "Cuku mai tsufa kuma yana da mafi ƙarancin matakan lactose wanda zai iya rage wahalar GI."

Girkanci Yogurt da Berries

Kofin Girika Yogurt yana ba da gram 12-14 na furotin mai cikawa don kusan adadin kuzari 80-120, in ji Wilson. Nemo yogurt na Girkanci wanda ba shi da daɗi ko ƙarancin sukari, kamar Chobani's Non-Fat Plain Greek Yogurt (Sayi shi, $ 6, freshdirect.com). Ƙara kopin 1 na berries yana ɗaukar wannan ƙoshin lafiya mai nauyi mai nauyi zuwa matakin na gaba tare da ƙarin fiber, bitamin, da ma'adanai, in ji Wilson. Kuma ƙananan 'ya'yan itacen sukari (kamar su berries) ko kayan lambu na iya taimaka muku jin daɗi don ƙarancin adadin kuzari, in ji ta.

Danyen Kayan lambu da Ranch Dip

Wani lokaci abinci shine kawai jirgin ruwa don cin ɗan tsoma. Maimakon fuka-fukan kaji, a haɗa danye kofi guda ɗaya - watau karas, seleri, ko barkonon kararrawa - tare da tsoma DIY mai daɗi. Abin da kawai za ku yi shine ku haɗa yogurt na Girkanci mai kashi 2 tare da fakiti na kayan yaji (Sayi shi, $ 2, thrivemarket.com), in ji Wilson. Ta kara da cewa "Abinci ne mai kyau tare da ɗan kitse mai ƙoshin lafiya da furotin da yawa - kusan gram 12 a kowace oza 4," in ji ta. Kuma ICYDK, ana ɗaukar kayan lambu ɗaya daga cikin mafi kyawun abubuwan rage asarar nauyi (kuma, TBH, kayan ciye -ciye gabaɗaya) saboda zaku iya cin yawancin su don ba da adadin kuzari da yawa - ƙari, suna ɗaukar sararin samaniya a cikin ku, suna haifar da cikakken. (jin dadi) ji, kuma yana ba da wadataccen abinci mai mahimmanci.

Kwanakin Medjool Da Aka Dora Da Man Gyada

Mai wadataccen maganin antioxidants masu yaƙar cuta, dabino shine cikakken bayan cin abinci (ko ma tsakanin-tsakanin abinci) don gamsar da haƙoran ku. Ba za a iya harba kayan ciye-ciye masu daɗi ba? Gwada musanya Kids Patch na yau da kullun don 'ya'yan itatuwa masu dadi ta halitta ko ba da wannan abun ciye-ciye na asarar nauyi. Kawai saman dabino 2-3 tare da man goro, wanda furotin da kitse masu lafiya ke yin karin abun ciye-ciye. Hakanan kuna iya gwada daskarewa wannan duo idan kuna son maganin sanyi. (Hakanan kuna iya gwada ɗaya daga cikin wadatattun kayan ƙoshin lafiya don warkar da sha'awar ku.)

Akwatin Abincin Abinci

Duk da yake akwai sigogi da ake samu a Starbucks - wanda Bates ya ba da shawarar idan kuna kan gudu - kuma daga kantin kayan miya, zaku iya adana kuɗi (da ƙari) ta hanyar yin akwatin furotin na ku. Fara da ƙananan cuku cuku (~ 1-2 oz) ko nama mai laushi (~ 2-3 oz), ƙara a cikin kimanin 1/4 kofin almonds ko pistachios, sannan a kashe shi da 1 kofin inabi ko berries, in ji Wilson. Wannan abincin asarar nauyi mai lafiya yana da trifecta: fiber, furotin, da mai mai lafiya. Mafi kyawun duka zaku iya haɗa abubuwan dandano da zaɓuɓɓuka kowace rana.

Bita don