Yadda Ake Rage Kiba Ba Tare da Jin Yunwa ba

Wadatacce

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Abubuwa biyu da ba ku sani ba game da ni: Ina son cin abinci, kuma ina ƙin jin yunwa! Na kasance ina tsammanin waɗannan halayen sun lalata damar da nake da ita don samun nasarar rasa nauyi. Sa'ar al'amarin shine na yi kuskure, kuma na koyi cewa jin yunwa bai wuce jin daɗi ba; ba shi da lafiya kuma yana iya sa shi da wahala a rasa nauyi.

Sirrin Rage Nauyi Don Kyau

Ba lallai ne ku bi tsarin abinci mai tsauri don rasa ƙarin fam kuma ku kashe su ba. A gaskiya ma, mafi kyawun dabarar ita ce madaidaiciya: Cika abinci mai gina jiki a cikin yini. Maimakon mayar da hankali kan nawa kuna cin abinci, yana da tasiri sosai don kallo menene kana ci. Yana da kusan ba zai yuwu a ci abinci ba idan farantin ku ya cika da babban fiber, kayan abinci masu gina jiki.

Na yi sauyi daga kirga calori (da kuma bacin rai na yau da kullun) zuwa cikawa da jingina (ba tare da kirga adadin kuzari ba) ta hanyar ɗaukar salon salon cin ganyayyaki. Ta hanyar kawar da samfuran dabbobi daga abincin da nake ci, na sami damar yin canje -canje masu kyau na dindindin a cikin rayuwata, gami da asarar nauyi, ƙara ƙarfin kuzari, mafi kyawun fata, ingantaccen wasan motsa jiki (wasan kwallon raga na bakin teku), da kuma sauƙaƙe duk matsalolin narkewar abinci. Don cika shi, kowane abincin da nake ci yana ɗanɗani mai ban mamaki kuma yana barin ni gamsuwa.

Yadda Ake Farawa

Canza abincin ku da dare sosai na iya zama kamar abin mamaki (kuma da wuya yana haifar da canji mai ɗorewa), don haka ɗauki mataki ɗaya a lokaci guda. Fara da sauyawa abinci ɗaya kuma a hankali ƙara wasu. A matsayina na abokina kuma Jaridar New York Marubuciyar fitacciyar marubuci Kathy Freston, ta ce, "Jingina cikin shine saita niyya ga abin da kuke so, sannan kuma ku yi wa kanku sannu a hankali a cikin wannan hanyar, koda kuwa samun wurin yana da alama ba zai yiwu ba… Duk game da cunkoson jama'a ne, ba yankewa ba."

Anan akwai 'yan sauye-sauye masu sauƙi don samun ƙarin abincin tushen shuka a cikin abincin ku:

Maimakon: Madarar madara

Sha more: Almond, shinkafa, hemp, soya, ko madarar kwakwa

Maimakon: Nama

Ku ci more: wake, legumes, tempeh, ko tofu ba GMO ba

Maimakon: Cuku

Ku ci more: Hummus, man zaitun da balsamic (tare da kayan lambu), baba ganoush

Maimakon: Qwai

Ku ci kari: Gyaran tushen furotin yana girgiza, man shanu na almond, oatmeal

Je zuwa shafi na gaba don nasihohi 5 marasa nasara don sakamako mai ɗorewa

Manyan Nasihu 5 don Sakamako Mai Dorewa

1. Kullum Cin Abinci

Cin karin kumallo yana ba wa jikin ku da kuzarin motsa jiki a duk safiya. Bugu da ƙari, cin abinci mai kyau da safe zai iya taimaka maka ka guje wa jaraba don kai ga gyara gaggawa a na'urar sayar da kaya lokacin da ciki ya fara girma da misalin karfe 11:00 na safe.

Gwada: Quinoa ko kwano na oatmeal don samun haɗin hadaddun carbohydrates, furotin, fiber, da mai mai lafiya. Fara da rabin kofi na hatsi mai zafi (na zaɓin ku) kuma ƙara madarar almond, walnuts, berries, kirfa, da zuma. Idan wannan bai dace ba, gwada ɗan toast ɗin hatsi mai yawa tare da man shanu na almond da ayaba.

2. Snack Smarter

Mafi kyawun abubuwan ciye-ciye don ci gaba da jin daɗin kuzari sune haɗin furotin da carbohydrates. Kamar cin karin kumallo, cin abinci a kan abinci mai cike da kayan abinci a cikin yini zai iya taimaka maka ka guji jin yunwa har ka kai ga komai. (Ku yarda da ni, jikinku zai fi son ku ci apple da oza na cuku fiye da jakar kwakwalwan kwamfuta daga kantin sayar da kayan masarufi).

Gwada: Yin ciye-ciye a kan ƙananan ƙwayoyin goro, sabbin 'ya'yan itace, ko kayan lambu da humus kowane awa biyu ko uku.

3. Zabi Complex Carbohydrates

Iya, ka iya ku ci carbs kuma ku sami jikin ƙwanƙwasawa, kawai ku tabbata kun ci abincin daidai carbs. A guji sarrafa carbohydrates masu tacewa (fararen kaya) kuma zaɓi hadaddun carbohydrates kamar shinkafa launin ruwan kasa, hatsi, da legumes. Complex carbs suna samar da fiber na abinci, bitamin, da ma'adanai, waɗanda ke rage narkewar abinci kuma suna sa ku ji daɗi tsawon lokaci (maɓalli don nasarar asarar nauyi). Ingantattun carbs ana sarrafa su sosai kuma galibi suna cike da sugars. Waɗannan abinci suna rushewa cikin sauƙi don samar da kuzari mai sauri a cikin nau'in glucose. Wannan abu ne mai kyau idan jikin ku yana buƙatar kuzari mai sauri (idan kuna tseren tsere ko wasa), amma yawancin mutane sun fi son zaɓar duk abubuwan da ba a sarrafa su ko kaɗan waɗanda aka sarrafa duk abincin da ke ɗauke da sugars na halitta, kamar fructose a cikin 'ya'yan itace.

Gwada: Nemo hanyoyin da za a dace da ƙarin kayan lambu, 'ya'yan itatuwa, da hatsi duka (shinkafa mai launin ruwan kasa, quinoa, gero, hatsi) a cikin abincin ku na yau da kullun. Wasu carbs mai ladabi don iyakance: farin burodi, farin taliya, da kayan gasa mai sikari.

4. Ji daɗin Kitse mai kyau

Kamar dai carbohydrates, ba duka masu kitse ba daidai suke ba. Fatsin "mai kyau" (omega-3 fatty acid, musamman EPA da DHA) suna da fa'ida sosai ga lafiyar ku. Bincike ya nuna shaidu masu ƙarfi cewa omega-3s EPA da DHA na iya haɓaka zuciya, kwakwalwa, haɗin gwiwa, ido, da lafiyar fata.

Gwada: Kifin mai kamar kifin kifi da tuna da kayan masarufi sune mafi mahimman hanyoyin samar da albarkatun mai na omega-3.

5.Sha Ruwa Duk Yini

Ruwa shine maganin lafiyar lafiya. Kasancewa da ruwa yana yin komai daga haɓaka matakan kuzari don inganta lafiya, fata mai haske. Ruwan shan kuma yana taimakawa wajen fitar da guba da abubuwan da ba su da amfani a jiki.

Gwada: Sha biyu, gilashin ruwa 8-oza kafin kowane abinci. Ba za ku shayar da jikin ku kawai ba, amma ba za ku iya rage yawan cin abinci lokacin cin abinci ba.

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