Idan kuna Kokarin Rage Nauyi, Ku daina Yin waɗannan Abubuwa 5

Wadatacce

• Samun Lokacin Yanke Abinci
• Kashewa
• Biyan kuɗi zuwa Abincin Abinci mara-fat
• Tsallake Abinci
• Motsa Jiki Kawai
• Bita don

Yayin da wasu suka gwada kyawawan dabaru masu firgitarwa don rasa nauyi, akwai kuma wasu na yau da kullun, dabaru da aka daɗe ana ɗauka kamar kyakkyawan ra'ayi-kuma yana iya yin aiki da farko-amma tabbas za su koma baya kuma su ƙare haifar da nauyi. Idan kuna kan neman rage siririn ku, ku guji yin waɗannan abubuwa biyar.

Samun Lokacin Yanke Abinci

Idan kun ji cewa kada ku ci abinci bayan karfe 6, 7, ko 8 na yamma. don rasa nauyi, wannan ba gaskiya bane. Abincin da aka ci da dare ba a adana shi kai tsaye kamar mai, kamar yadda aka yi imani a baya. Duk lokacin da kuka daina cin abinci ba shi da alaƙa da yawan nauyin da za ku samu ko rasa-jimlar adadin kuzari da kuke cinyewa a cikin ranar da ke da mahimmanci. Idan kun kasance masu cin abincin maraice, ku zaɓi zaɓuɓɓukan lafiya waɗanda ke da sauƙin narkewa.

Kashewa

Ko duka carbi ne, duk alkama, duk sukari, duk kayan da aka gasa, ko duk abin da, ƙwararren masanin abinci Leslie Langevin, MS, RD, na Gabaɗayan Gina Jiki na Lafiya, ya yi imanin cewa wannan ba rayuwar ku ba ce ta pizza-ice-cream-taliya-ƙaunar kanku. iya ci gaba. Bayan wani lokaci na rashi tilas, yawancin mutane za su jefa tawul ɗin su cinye babban farantin abin da suke rayuwa ba tare da shi ba, in ji Langevin. Ko kuma, idan sun sami damar wuce lokacin kawarwa, da zarar sun koma cin waɗannan abincin, nauyin da suka rasa zai koma sannu a hankali. Idan ya zo ga kiyaye asarar nauyi, daidaitawa shine mabuɗin.

Biyan kuɗi zuwa Abincin Abinci mara-fat

Rashin mai ko ƙananan kitse ya kasance babban al'amari a baya a cikin '90s, yanayin da muke farin ciki ya wuce. Yawancin abinci masu ƙarancin kitse suna cike da sukari don ƙara dandano, kuma a sakamakon haka, suna ƙarewa suna haifar da ƙima-musamman mai ciki. Hakanan yana da mahimmanci shine tunda mun koya cewa cin ƙoshin lafiya kamar avocado, man zaitun, da goro na iya taimakawa a zahiri haɓaka metabolism kuma yana iya ƙona kitse na ciki. Haka nan kitse mai lafiya ya cika ka tsawon lokaci, don haka ci gaba da saka goro a cikin santsi, avocado a cikin miya, ko gasa kayan lambu a cikin man zaitun.

Tsallake Abinci

Don rasa nauyi, kuna buƙatar ƙirƙirar ƙarancin kalori. Kuma yayin da rage adadin adadin kuzari a cikin abincinku hanya ɗaya ce ta yin wannan, tsallake cin abinci gaba ɗaya ba shine hanyar da za ku bi ba. Yunwar jiki na iya rage karfin metabolism kuma ya kai ga cin abinci daga baya. Kuma bari mu fuskanta, idan kuna gudu akan komai, ba za ku sami kuzarin motsa jiki na murƙushe kalori daga baya ba. Bayan ɗaukar abinci mai ƙoshin lafiya gaba ɗaya, hanya mafi kyau don rage yawan kuzarin kalori shine nemo hanyoyin yin musanya mai lafiya a cikin abincin da kuka fi so da kuma ta hanyar zaɓar abinci mai ƙarancin kalori wanda ya ƙunshi fiber, furotin, ko hatsi duka, wanda zai iya gara ku cika ku.

Motsa Jiki Kawai

Yin aiki tabbas yana daga cikin lissafin asarar nauyi, amma idan kuna tunanin yana nufin zaku iya cin duk abin da kuke so, ba za ku yi farin ciki da sakamakon ba. Ka tuna cewa gudu na minti 30 a taki na mph shida (minti 10 a kowace mil) yana ƙone kimanin calories 270. Don rasa fam ɗaya a mako, kuna buƙatar ƙonawa ko yanke kalori 500 a rana. Don haka wannan yana nufin haɗe tare da motsa jiki na mintina 30, har yanzu kuna buƙatar yanke adadin kuzari 220 daga abincinku, wanda wataƙila baya fassara zuwa cin komai a gani. Bincike a zahiri ya tabbatar da cewa "an yi abs a cikin dafa abinci," wanda ke nufin cewa abin da kuke ci - mai da hankali kan cin abinci mai ƙoshin lafiya a cikin yini - na iya zama mafi mahimmanci fiye da yadda kuke aiki.

Wannan labarin ya fara fitowa a Popsugar Fitness.

Ƙari daga Popsugar Fitness:

20 Cika Abinci Don Cike Da Jin Ciwo

Dalilai 4 Rage Nauyi Yana Tsotsa, da Hanyoyi 4 don Sauwaƙa

Dalilai 5 da kuke Aiki da Rashin Rage nauyi

Bita don