Daidaitaccen Daidaitaccen Abincin Abinci don Rage nauyi

Wadatacce

• Part 1: Lean Protein
• Kashi na 2: Kayan lambu marasa sitaci
• Kashi na 3: Hadaddun Carbohydrates
• Kashi na 4: Lafiyayyan Kitse
• Bita don

Kuna iya samun karin kumallo da abincin rana lokacin da aka zo kan tsarin asarar nauyi, amma abincin dare na iya zama ɗan wahala. Damuwa da jaraba na iya shiga bayan dogon yini a wurin aiki, da gina cikakkiyar farantin don gamsar da jikinka kuma goyi bayan burin ku na iya jin kamar wasan zato.

A cewar mai rijistar abinci mai gina jiki Shira Lenchewski, abincin dare ya kamata ya kasance "mai daɗi, mai gamsarwa, kuma an ɗora shi da abubuwan gina jiki masu daidaitawa." Sa'a a gare mu, ta ba da madaidaiciyar tsarin abincin dare mai sassa huɗu za ku iya bi kowane dare. Ko da ya fi kyau, ta haɗa da cikakkun sassan abincin da ta ba da shawarar ga abokan ciniki akan tafiyar asarar nauyi.

Part 1: Lean Protein

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Yayin da mutane za su iya danganta furotin tare da ƙara yawan ƙwayar tsoka da karuwar nauyi, Lenchewski ya ce isasshen furotin yana da mahimmanci don asarar nauyi saboda yana taimaka maka jin dadi na tsawon lokaci. Abincin mai gina jiki kuma yana ɗaukar ƙarin aiki don narkewa, daidaitawa, da amfani, wanda ke nufin kuna ƙone ƙarin adadin kuzari da sarrafa su.

Mafi kyawun Zaɓuɓɓukan Lenchewski

- 4 ounce bison burger (wanda aka yi ba tare da gurasar burodi ba)

- 5 ozaji na kifin kifin Atlantika wanda aka yi da yogurt na Girka, ruwan lemo, da dill

- 4 oz na kaza kebabs kayan yaji da Greek yogurt, tafarnuwa, da lemun tsami zest

- Gwangwani 5 da aka soya da tafarnuwa da man sesame

Kashi na 2: Kayan lambu marasa sitaci

Lizzie Fuhr

Bai kamata ya zama abin mamaki ba cewa Lenchewski yana ba da shawarar kayan lambu masu wadataccen fiber, kayan lambu marasa sitaci a matsayin muhimmin sashi na daidaitaccen abincin dare. Kayan lambu masu wadataccen fiber suna tallafawa narkewar abinci, suna cika ku, kuma suna ba da phytonutrients da ma'adanai da jiki ke buƙatar yi a babban ƙarfin sa.

Mafi kyawun Lenchewski

- 10 mashin bishiyar asparagus, wanda aka yi da mayonnaise 1 da Dijon mustard

- Koren wake 2 kofuna, a soya a hankali tare da karin man zaitun da albasa

- 2 kofuna waɗanda zucchini linguini tare da pesto

- 2 kofuna waɗanda salatin salatin man shanu mai sauƙi tare da ƙarin man zaitun, ruwan lemun tsami, gishirin teku, da sabbin ganye

Kashi na 3: Hadaddun Carbohydrates

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Lokacin da muka wuce gona da iri a cikin abinci mai cike da carbohydrate kamar shinkafa, taliya, dan uwan ​​juna, da kuma kwandon kwandon burodi, ana adana mai da yawa a cikin tsokoki kamar glycogen. Kuna iya mamakin sanin cewa kowane gram na glycogen a cikin tsokoki kuma yana adana kusan giram uku na ruwa, wanda ke ba da gudummawa ga ƙarin riƙe ruwa, in ji Lenchewski. Lokacin da kuka rage yawan cin carb ɗinku, yana gaya wa jiki ya ƙone rarar mai kuma, bi da bi, yana kawar da wannan ruwa mai yawa.

Da wannan aka ce, duk carbs ba maƙiyi ba ne! Daidaitaccen rabe -raben carbohydrates masu mahimmanci wani muhimmin sashi ne na shirin Lenchewski tunda suna taimakawa ƙara kuzari a jiki da kiyaye yunwa. Ku tafi don hadaddun carbs waɗanda zasu taimake ku jin gamsuwa da ƙananan rabo.

Mafi kyawun Lenchewski

- 1/3 kofin quinoa, dafa shi

- 1/3 kofin launin ruwan kasa shinkafa, dafa shi

- 1/2 kofin baki wake, dafa shi

- 1/2 kofin lentil, dafa shi

Kashi na 4: Lafiyayyan Kitse

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Ra'ayin cewa cinye kitse na abinci yana sanya kiba shine abin da Lenchewski ke kira "ɗaya daga cikin tatsuniyoyin abinci da suka mamaye ko'ina." Amfani da duk wani macronutrient (ma'ana carbohydrate, furotin, ko mai) da ya wuce kima zai haifar da ƙimar nauyi, amma mai mai lafiya akan farantin ku yana ƙara ƙanshin dandano kuma yana taimaka muku cikewa. Idan ya zo ga kitse mai lafiya, "kadan ya yi nisa," in ji Lenchewski.

Yawancin hanyoyin samun lafiyayyen kitse kamar avocado da man zaitun suna ba da ƙarin kari na kasancewa mai yawan omega-3 fatty acid, wanda zai iya taimakawa yaƙi da kumburi.

Mafi kyawun Lenchewski

- 1/4 avocado

- 1 zuwa 2 kwakwa, kwakwa, kwaya, gyada, sesame, ko man zaitun mai budurwa

Bita don