Yadda za a rasa nauyi da sauri: Matakai 3 masu Sauƙi, Dangane da Kimiyya

Wadatacce

• 1. Yanke kan carbi da aka tace
• 2. Ku ci furotin, mai, da kayan lambu
• Furotin
• Hanyoyin sunadaran lafiya sun hada da:
• Carananan carb da ganye koren ganye
• Kayan lambu don haɗawa don ƙananan carb ko shirin cin abincin calori:
• Kiwan lafiya
• 3. Motsa jikinka
• Me game da adadin kuzari da sarrafa yanki?
• 9 nasihu kan rage nauyi
• Samfurin abincin ra'ayoyi don asarar nauyi mai sauri
• Ra'ayoyin karin kumallo
• Abincin rana ra'ayoyi
• Abincin dare
• Ra'ayoyin abun ciye-ciye
• Yaya sauri za ku rasa nauyi?
• Layin kasa

Idan likitanku ya ba da shawarar, akwai hanyoyin da za a rasa nauyi cikin lafiya. Rashin nauyi mai nauyi na 1 zuwa 2 fam a mako guda ana bada shawarar don mafi ingancin kulawar nauyi mai tsawo.

Wancan ya ce, yawancin shirye-shiryen cin abinci suna barin jin yunwa ko rashin gamsuwa. Waɗannan su ne manyan dalilan da ya sa zai zama da wuya ka manne wa tsarin cin abinci mai ƙoshin lafiya.

Koyaya, ba duk abincin ke da wannan tasirin ba. Lowananan abincin carb da abinci gabaɗaya, ƙananan abincin kalori suna da tasiri don asarar nauyi kuma yana iya zama da sauƙi a manne akan sauran abincin.

Anan akwai wasu hanyoyi don rasa nauyi wanda ke amfani da abinci mai kyau, ƙananan ƙarancin carbs, kuma wannan shine:

• rage yawan sha'awa
• haifar da asarar nauyi mai sauri
• inganta lafiyar ku na rayuwa a lokaci guda

1. Yanke kan carbi da aka tace

Hanya daya da za a rasa nauyi da sauri ita ce ta hanyar rage sugars da sitari, ko kuma sinadarin carbohydrates. Wannan na iya kasancewa tare da tsarin cin abinci mai ƙarancin ƙarancin carb ko ta hanyar rage ƙwayoyin carbs da kuma maye gurbinsu da cikakkun hatsi.

Lokacin da kuka yi haka, matakan yunwar ku suna ƙasa, kuma gabaɗaya kuna ƙarancin ƙarancin adadin kuzari (1).

Tare da karamin shirin cin abinci, zaka yi amfani da kitsen mai mai ƙonawa don kuzari maimakon carbi.

Idan ka zaɓi cin abinci mafi hadadden carbi kamar cikakkun hatsi tare da rashi na kalori, za ka amfana da zaren mafi girma kuma ka narkar da su a hankali. Wannan yana sa su cika cikawa don samun gamsuwa.

Wani bincike na shekara ta 2020 ya tabbatar da cewa karancin abincin carbohydrate yana da amfani don rage nauyi a cikin tsofaffin mutane (2).

Bincike ya kuma nuna cewa rashin cin abinci mai ƙarancin abinci yana iya rage yawan ci, wanda hakan na iya haifar da ƙarancin adadin kuzari ba tare da tunanin hakan ba ko jin yunwa (3).

Lura cewa ana ci gaba da bincike akan tasirin dogon lokaci na ƙarancin abincin ƙananan carb. Hakanan zai iya zama da wahala a bi ƙarancin abinci mai ƙarancin abinci, wanda zai iya haifar da ƙarancin abinci na yo-yo da kuma rashin nasara wajen kiyaye ƙoshin lafiya.

Akwai yiwuwar ɓarna ga ƙananan abincin carb wanda zai iya haifar da ku zuwa wata hanyar daban. Rage abincin kalori zai iya haifar da asarar nauyi kuma ya zama da sauƙi don kulawa na dogon lokaci.

Idan kun zaɓi abincin da zai mai da hankali maimakon ƙwayoyin hatsi a kan turɓaya mai kyau, nazarin 2019 ya haɗu da cikakkiyar hatsi tare da ƙananan bayanan jikin mutum (BMI) ().

Don ƙayyade hanya mafi kyau don rage nauyi, tuntuɓi likitanka don shawarwari.

Rage sugars da sitaci, ko kuma carbi, daga abincinka na iya taimakawa rage yunwarka, rage matakan insulin, da kuma sa ka rage kiba.

Amma har yanzu ba a san tasirin dogon lokaci na ƙarancin abincin carb ba. Rage rage cin abincin kalori na iya zama mai ɗorewa.

2. Ku ci furotin, mai, da kayan lambu

Kowane ɗayan abincinku ya kamata ya haɗa da:

• tushen furotin
• tushen mai
• kayan lambu
• karamin rabo daga hadadden carbohydrates, kamar su hatsi gaba daya

Don ganin yadda zaku iya tattara abincinku, duba:

• wannan karamin abincin abincin
• wannan ƙananan abincin abincin kalori
• wadannan jerin kayan girke-girke na lafiyayyan karamin carbi guda 101 da ƙananan abincin kalori

Furotin

Cin adadin furotin mai mahimmanci yana da mahimmanci don taimakawa kiyaye lafiyar ku da ƙwayar tsoka yayin rage nauyi ().

Shaida ta nuna cewa cin isasshen furotin na iya inganta halayen haɗari na zuciya, ci, da nauyin jiki, (,,).

Ga yadda zaka tantance yawan abincin da kake buƙatar ci ba tare da cin abinci da yawa ba. Yawancin dalilai suna ƙayyade takamaiman bukatunku, amma gabaɗaya, matsakaiciyar mutum yana buƙatar ():

• 56-91 gram a kowace rana don matsakaicin namiji
• 46-75 grams kowace rana don matsakaicin mata

Abinci tare da isasshen furotin na iya taimakawa:

• rage kwadayi da yawan tunani game da abinci da kashi 60%
• rage sha'awar ciye-ciye da dare da rabi
• sa ka ji ka koshi

A cikin binciken daya, mutane akan abincin furotin mafi girma suna cin ƙananan adadin kuzari 441 kowace rana (,).

Hanyoyin sunadaran lafiya sun hada da:

• nama: naman sa, kaza, naman alade, da rago
• kifi da abincin teku: kifin kifi, kifi, da kuma jatan landar
• qwai: dukan ƙwai tare da gwaiduwa
• sunadarai na tushen shuka: wake, wake, quinoa, tempeh, da tofu

Carananan carb da ganye koren ganye

Kada ku ji tsoron ɗora farantinku da ganye koren ganye. Suna cike da abubuwan gina jiki, kuma zaku iya cin adadi mai yawa ba tare da ƙaruwa sosai da ƙwayoyin kuzari ba.

Kayan lambu don haɗawa don ƙananan carb ko shirin cin abincin calori:

• broccoli
• farin kabeji
• alayyafo
• tumatir
• Kale
• Brussels ta tsiro
• kabeji
• Chard na Switzerland
• latas
• kokwamba

Kiwan lafiya

Kada ku ji tsoron cin mai.

Jikinku har yanzu yana buƙatar ƙoshin lafiya ba tare da irin abincin da kuka zaɓa ba. Man zaitun da man avocado babban zaɓi ne don haɗawa cikin tsarin cin abincin ku.

Sauran kitse kamar su man shanu da man kwakwa ya kamata a yi amfani da su cikin matsakaici kawai saboda yawan kitsen mai da yake ciki ().

Tattara kowane abinci daga tushen furotin, tushen mai mai lafiya, ƙamshi mai ƙyama, da kayan lambu.

Ganye koren kayan lambu hanya ce mai kyau don haɓaka abinci tare da ƙananan adadin kuzari da yawancin abubuwan gina jiki.

3. Motsa jikinka

Motsa jiki, duk da cewa ba a buƙatar rasa nauyi, na iya taimaka maka rage nauyi da sauri. Ifaukar nauyi yana da fa'idodi masu kyau musamman.

Ta hanyar ɗaga nauyi, za ku ƙona yawancin adadin kuzari kuma ku hana kumburin ku yin jinkiri, wanda shine sakamako na gama gari na rage nauyi (13,,).

Gwada gwada motsa jiki sau uku zuwa sau hudu a mako don ɗaga nauyi. Idan kun kasance sababbi a dakin motsa jiki, nemi mai koyawa ya ba ku shawara. Tabbatar cewa likitanka yana sane da kowane sabon shirin motsa jiki.

Idan ɗaga nauyi ba shine zaɓi a gare ku ba, yin wasu motsa jiki na motsa jiki kamar tafiya, jogging, guje guje, keke, ko iyo yana da matukar alfanu ga raunin nauyi da lafiyar jiki gaba ɗaya.

Dukansu cardio da hawan nauyi na iya taimakawa tare da rage nauyi.

Horar da juriya, kamar ɗaga nauyi, babban zaɓi ne don rasa nauyi. Idan wannan ba zai yiwu ba, motsa jiki na cardio shima yana da tasiri.

Zabi abin da ke ci gaba a gare ku.

Me game da adadin kuzari da sarrafa yanki?

Idan kun zaɓi tsarin cin abinci mai ƙananan ƙarancin abinci, ba lallai ba ne ku ƙidaya adadin kuzari muddin kuna ci gaba da cin abincin ku sosai kuma ku tsaya ga furotin, mai, da ƙananan kayan lambu.

Idan kun ga kanku ba ku rasa nauyi ba, kuna so ku ci gaba da lura da adadin kuzarin ku don ganin ko hakan yana taimakawa.

Idan kana manne da guntun kalori don rasa nauyi, zaka iya amfani da kalkaleta na kan layi kyauta kamar wannan.

Shigar da jima'i, nauyi, tsawo, da matakan aiki. Kalkuleta zai gaya muku adadin adadin kuzari da za ku ci kowace rana don kula da nauyi, rage nauyi, ko rage nauyi da sauri.

Hakanan zaka iya zazzage lissafin kalori kyauta, mai sauƙin amfani don yanar gizo da shagunan aikace-aikace. Anan akwai lissafin adadin kalori 5 don gwadawa.

Lura cewa cin ƙananan adadin kuzari na iya zama mai haɗari da rashin tasiri ga rasa nauyi. Yi nufin rage adadin kuzarin ku ta hanyar ɗorewa da ƙoshin lafiya bisa ga shawarar likitan ku.

Isn’tididdigar adadin kuzari yawanci ba a buƙata don rasa nauyi akan ƙarancin cin abincin carb. Amma idan baku rasa nauyi ko kan rage cin abincin kalori, ƙididdigar kalori na iya taimakawa.

9 nasihu kan rage nauyi

Anan akwai ƙarin nasihu 9 don rage nauyi da sauri:

1. Ku ci karin kumallo mai gina jiki. Cin babban karin kumallo na karin kumallo na iya taimakawa rage yawan sha'awa da cin abincin kalori cikin yini (,).
2. Guji abubuwan sha masu zaki da ruwan 'ya'yan itace. Caloriesarancin adadin kuzari daga sukari ba shi da amfani a jikinku kuma zai iya hana asarar nauyi (, 19).
3. Sha ruwa kafin cin abinci. Studyaya daga cikin binciken ya nuna cewa shan ruwa kafin cin abinci ya rage yawan adadin kuzari kuma yana iya zama mai tasiri a cikin kula da nauyi ().
4. Zabi nau'ikan abinci mai nauyin-nauyi. Wasu abinci sun fi kyau ga asarar nauyi fiye da wasu. Ga jerin abinci mai-nauyi-mai saukin-abokai.
5. Ku ci fiber. Nazarin ya nuna cewa zaren mai narkewa na iya inganta nauyin nauyi. Arin fiber kamar glucomannan na iya taimakawa (,, 23).
6. Sha kofi ko shayi. Amfani da maganin kafeyin na iya bunkasa aikin ku (, 25).
7. Sanya tsarin abincinku akan abinci gabaɗaya. Sun fi lafiya, sunada cikawa, kuma basu cika haifar da yawan abinci fiye da abincin da aka sarrafa ba.
8. Ci a hankali. Cin abinci da sauri na iya haifar da karin nauyi a kan lokaci, yayin cin abinci sannu a hankali yana sa ku ji daɗi sosai kuma yana ƙarfafa haɓakar baƙi ().
9. Samu ingantaccen bacci. Barci yana da mahimmanci don dalilai da yawa, kuma rashin barci mai kyau shine ɗayan mawuyacin haɗari don ƙimar nauyi (27, 28, 29).

Don ƙarin nasihu game da raunin nauyi, karanta game da nasihun ƙasa don rasa nauyi anan.

Cin abinci cikakke, furotin mafi girma, fiber mai narkewa, da ƙasa da sukari na iya taimaka maka rage nauyi. Kar ka manta da samun bacci mai kyau, kuma.

Samfurin abincin ra'ayoyi don asarar nauyi mai sauri

Wadannan tsare-tsaren cin abincin sune ƙananan carb, wanda ke iyakance carbi zuwa carbi 20-50 kowace rana. Kowane abinci ya kamata ya sami furotin, lafiyayyun ƙwayoyi, da kayan lambu.

Idan kun fi so ku rasa nauyi yayin ci gaba da cin abinci mai rikitarwa, ƙara cikin wasu cikakkun hatsi masu lafiya kamar:

• quinoa
• dukan hatsi
• dukan alkama
• Bran
• hatsin rai
• sha'ir

Ra'ayoyin karin kumallo

• poached kwai da sliced ​​avocado da kuma gefen berries
• alayyafo, naman kaza, da kayan abinci mara kyau
• koren laushi mai laushi tare da alayyafo, avocado, da madara mai goro da kuma gefen cuku
• yogurt na Girkanci mara dadi tare da 'ya'yan itace da almond

Abincin rana ra'ayoyi

• kyafaffen kifin kifin mai suna avocado da kuma gefen bishiyar asparagus
• naman alade da soyayyen kaza, wake wake, jajayen barkono, da salsa
• Kale da kuma alayyafo na alayyahu da gasasshen tofu, kaji, da guacamole
• BLT kunsa shi da sandunan seleri da man gyada

Abincin dare

• enchilada salad tare da kaza, barkono, mangoro, avocado, da kayan kamshi
• gasa turkey tare da namomin kaza, albasa, barkono, da cuku
• salatin antipasto tare da farin wake, bishiyar asparagus, cucumbers, man zaitun, da Parmesan
• gasasshen farin kabeji tare da tempeh, Brussels sprouts, da pine kwayoyi
• kifin gishiri da ginger, man ridi, da gasasshen zucchini

Ra'ayoyin abun ciye-ciye

• farin kabeji hummus da kayan lambu
• lafiyayyen tafarki na gida mai hade da kwayoyi da busasshen 'ya'yan itace
• kwakwalwan kwamfuta
• cuku na gida tare da kirfa da flaxseeds
• yaji gasasshen kaji
• gasasshen kabewa tsaba
• Aljihunan tuna
• steam edamame
• strawberries da brie

Yaya sauri za ku rasa nauyi?

Kuna iya rasa fam 5-10 (kilogiram 2.3-4.5) - wani lokacin ƙari - a cikin makon farko na shirin cin abinci sannan kuma ku rasa nauyi akai-akai. Makon farko yawanci asarar mai ne da nauyin ruwa.

Idan kun kasance sababbi ga rage cin abinci, asarar nauyi na iya faruwa da sauri. Yawan nauyin da za ku rasa, da sauri za ku rasa shi.

Sai dai idan likitanku ya ba da shawarar in ba haka ba, rasa fam na 1-2 a mako guda yawanci amintacce ne. Idan kuna ƙoƙari ku rasa nauyi fiye da haka, yi magana da likitanku game da matakin aminci na rage adadin kalori.

Baya ga asarar nauyi, ƙarancin abincin carb na iya inganta lafiyar ku ta fewan hanyoyi, kodayake ba a san illolin dogon lokaci ba:

• matakan sukarin jini yana raguwa sosai akan ƙananan abincin carb (30)
• triglycerides sukan sauko (31)
• LDL (mara kyau) cholesterol ya sauka ()
• karfin jini ya inganta sosai ()

Sauran nau'ikan nau'ikan abinci waɗanda ke rage adadin kuzari da haɓaka abinci duka ana haɗuwa da ingantattun alamomin rayuwa da saurin tsufa (34,,). Aƙarshe, zaku iya samun daidaitaccen abinci wanda ya haɗa da ƙwayoyin carbohydrates masu hadari shine mafi cigaba.

Za'a iya rasa mahimmin nauyi akan ƙaramin ƙarancin abinci ko ƙananan abincin kalori, amma saurin ya dogara da ɗayan.

Babban asarar nauyi na iya inganta wasu alamomin kiwon lafiya, kamar su sukarin jini da matakan cholesterol.

Layin kasa

Ta rage carbs ko maye gurbin carbs mai ladabi da hadadden carbs, wataƙila za ku sami ƙarancin abinci da yunwa. Wannan yana cire manyan dalilai sau da yawa yana da wuya a kula da shirin rage nauyi.

Tare da ci gaba mai ƙarancin ɗan ƙarami ko ƙaramin shirin cin abincin kalori, zaku iya cin abinci mai ƙoshin lafiya har sai kun ƙoshi kuma har yanzu kuna rasa yawan mai.

Faduwar farko cikin nauyin ruwa na iya haifar da digo cikin sikeli a cikin 'yan kwanaki. Rashin hasara yana ɗaukar lokaci mai tsawo.

Karanta wannan labarin a cikin Mutanen Espanya.