Manyan Nasihohin Abinci don Rage nauyi don Kyau

Wadatacce

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Ba ma son gaya muku abin da za ku yi-kuna iya yanke shawara mai wayo. Amma muna yin bangaranci a nan. Bi waɗannan ƙa'idodi 11 na asali kuma za ku rasa nauyi. Mun yi alkawari.

Don Rage Nauyi: Juya ƙarar

Tabbas, kuna buƙatar tunani game da mai da adadin kuzari yayin la'akari da abinci ko abun ciye-ciye. "Amma iskar abinci da abun ciki na ruwa, ko girma, yana da mahimmanci kuma," in ji Barbara Rolls, Ph.D., farfesa a abinci mai gina jiki a jihar Penn kuma marubucin littafin. Shirin Cin Abinci. "Abinci mai ƙima zai iya cika ku da ƙarancin kalori." Misali, ƙila ba za ku sami adadin kuzari 100 na inabi (kusan 1⁄4 kofin) mai gamsarwa kamar adadin kuzari 100 na inabi (kusan kofi 1). A cikin binciken daya, Rolls ya lura da mutanen da suka ci salatin da aka tara tare da kayan sabo suna cinye 8 bisa dari ƙananan adadin kuzari (amma suna jin kamar cikakke) kamar yadda waɗanda ke da nauyin nauyin nauyi (da ƙananan ƙananan) toppings kamar cuku da sutura. Don ƙara girma ba tare da kalori ba, zaɓi 'ya'yan itatuwa da kayan marmari masu wadataccen fiber.

LABARI MAI KYAU: Mafi kyawun abinci don zurfin bacci

Don Rage Nauyi: Yi Ƙara Ƙara da Rasa Ƙari

Tilasta kanku daga kan gado don motsa jiki da sanyin safiya na iya zama sabotaging ƙoƙarinku na asarar nauyi idan ba ku shiga isasshen rufe ido. Wani sabon bincike daga Jami'ar Chicago ya nuna cewa skimping a kan zzz's yayin da kake cin abinci yana sa jikinka ya rasa ruwa, tsoka, da sauran nama-maimakon kitse-wanda ke rage karfin metabolism. "Har ila yau, rashin barci yana sanya jikinka cikin damuwa," in ji Susan Kleiner, Ph.D., R.D., mai High Performance Nutrition a Mercer Island, Washington, "kuma idan hakan ya faru, yana riƙe da mai." Hakanan, yana iya haɓaka samar da jikin ku na ghrelin, hormone mai haɓaka ci. Don Rage nauyi: Kada ku sha Kalori

Matsakaicin Ba'amurke yana samun kashi 22 na adadin kuzari na yau da kullun (kusan 350) daga abin sha. Matsalar: "Ruwa yana tafiya da sauri ta cikin ciki don kwakwalwar ku don ganin yawan kuzari," in ji Kleiner. Wani bincike a cikin Mujallar American Journal of Clinical Nutrition ya gano cewa mutanen da suka yanke abubuwan sha daga abincin su sun rasa fam guda bayan watanni shida fiye da wadanda suka rage adadin kuzari daga abinci.

Kuma sodas ba shine kawai abubuwan sha da za a yi taka tsantsan da su ba, in ji Bob Harper, mai ba da horo a Babban Babban Rasa na NBC. "Kuna iya ƙona adadin kuzari 200 na motsa jiki na mintina 30 sannan ku mayar da su cikin jikin ku ta hanyar shan abin sha na wasanni ko latte mai cike da sukari."

SHAYAR DA LAFIYA: Yadda ake shayar da kai siriri

Don Rage Nauyi: Haɗa Har Don Rage ƙasa

Protein, daga nama, wake, da na goro, da fiber, da ake samu a cikin burodin alkama gabaɗaya da samfura, sune ginshiƙai marasa ƙarfi. Har ma mafi kyau: ku ci su tare. "Fiber yana sha ruwa kuma yana kumbura a cikin ku, yana ɗaukar sarari," in ji Kleiner, memba na kwamitin shawarwari na SHAPE. "Kuma furotin yana aika siginar hormone zuwa jikin ku wanda zai sa ku ji koshi." Wani binciken da aka buga a Jaridar Magungunan Magunguna ta New England ya nuna cewa mutanen da ke bin abincin da ya haɗa su biyun sun fi karkata ga rasa nauyi ko kula da su, wataƙila saboda ba sa fuskantar ɓarkewar sukari na jini wanda zai iya haifar da bugun jini.

Don Rage Nauyi: Kaya Sau ɗaya a mako

Masana abinci mai gina jiki suna son yin ba'a cewa babu wanda ya taɓa samun mai yana cin karas. Akwai wata gaskiya game da hakan: Wani bincike a cikin Jarida na Amurka na Clinical Nutrition ya ruwaito masu cin ganyayyaki kashi 15 cikin 100 basu da yuwuwar yin kiba ko kiba fiye da abokansu masu cin nama. Wancan saboda masu cin ganyayyaki suna yawan ɗaukar ƙarancin kalori da mai, da ƙarin 'ya'yan itatuwa da kayan marmari. Amma ba lallai ne ku tafi cikin sanyi-turkey akan, uh, turkey don ganin fa'ida ba. Gwada rashin nama sau ɗaya a mako: Sauya naman sa a cikin tacos tare da wake, ko samun sanwicin humus maimakon naman alade da Swiss da kuka saba.

SABON RA'AYOYIN KARFIN KYAUTA: Girgiza tsarin abincin ku na lafiya Don Rage Nauyi: Gaba-Load ɗin Calories ɗinku

Kun ji sau miliyan: Kada ku tsallake karin kumallo. "Cin abu na farko yana sake kunna ƙona kalori," in ji Bob Harper, wanda ya ƙirƙira aikin motsa jiki na Bikini. "Idan ba ku ci abinci a cikin awanni biyu na farkawa ba, ƙwayar ku na iya raguwa don adana kuzari." Noshing da wuri yana ba ku kuzari kuma yana ƙarfafa ikon ku don ci gaba da kan hanya duk rana. A gaskiya ma, masu bincike daga Ma'aikatar Aikin Noma ta Amurka sun gano masu cin abinci masu cin abinci mafi girma da safe sun fi samun nasara wajen rasa kitsen jiki fiye da wadanda ba sa karin kumallo. "Ya kamata yawancin mata su yi burin samun adadin kuzari 300 zuwa 400 a karin kumallo," in ji Bob Harper.

Cikin tashin hankali don fita ƙofar? Yi ɗan aikin shiri: A ranar Lahadi, a yi bulala na ƙwai masu tauri (calories 80 kowanne), sannan a haɗa ɗaya tare da fakitin oatmeal da aka yi da madara mara ƙiba da ayaba mashed (kimanin adadin kuzari 290). "Sunadarin yana kashe yunwa," in ji Bob Harper, "kuma carbs suna ƙarfafa ku."

GASKIYAR KITS: Jagora ga mai kyau, mara kyau, da mai

Don Rage nauyi: Yi Abokai da Mai

Fat yana da fiye da sau biyu adadin adadin kuzari na carbohydrates ko furotin, amma "jikin ku yana buƙatar mai don aiki," in ji Kleiner. "Lokacin da ba ku da isasshen abinci a cikin abincinku, kwakwalwar ku tana aika sigina zuwa sel don riƙe kitsen jiki." Wannan yana nufin zaku iya buƙatar haɓaka haɓakar mai mai ƙima don rage siriri.

A gaskiya ma, wani bincike na baya-bayan nan a cikin Jaridar New England Journal of Medicine ya gano cewa matan da suka ci abinci mai tsaka-tsaki (kashi 35 na adadin kuzari) sun zubar da nauyin kilo 13 fiye da kuma kiyaye su - fiye da wadanda ke kan shirin ƙananan ƙananan. Fat kuma yana ɗaukar lokaci mai yawa don narkewa kuma yana taimakawa kawar da yunwa da yawan ci.

Dubi tushen albarkatun mai kamar man zaitun, kwayoyi, da avocados, har ma da kifi, don ƙoshin lafiya mai ƙoshin lafiya. Da tsammanin kuna cin adadin kuzari 1,600 a rana, da nufin ci gaba da cin kitse na yau da kullun kusan gram 62, ko adadin kuzari 560.

RA'AYOYIN LAFIYAR LAFIYA: Manyan musanyawar mai gina jiki

Don Rage nauyi: Sanya Abinci Babban Abin da Ya Faru

Kleiner ya ce, "Mutane ba su san abin da suke sakawa a bakunan su ba, musamman lokacin da suke cin abinci a gaban kwamfuta ko talabijin." Amma lokacin da ba ku kula da abincinku ba, kun ƙara cinyewa. Rolls ya ce "Ciwon cikin mu bai gane mun koshi ba lokacin da hankalin mu bai karkata kan abincin ba." Ta ba da shawarar sassaƙa lokaci don zama don cin abinci aƙalla sau ɗaya "mai tunani" kowace rana. Idan dole ne ku yi aiki ta hanyar abincin rana, ɗauki cizo tsakanin imel ɗin kuma ku yi ƙoƙari sosai don jin daɗin kowane ɗayan.

Don Rage Nauyi: Kuci Gaba, Samun Wannan Kuki

Wani bincike a cikin mujallar Kiba ya nuna cewa matan da suka ce sun bi tsayayyen abinci sun fi kiba kashi 19 cikin ɗari fiye da waɗanda ke da tsarin cin abinci mai sassauci. "Lokacin da kuke da tunanin komai-ko-komai, kuna saita kanku don kasawa," in ji James O. Hill, Ph.D., darektan Cibiyar Kula da Gina Jiki a Jami'ar Colorado, Denver. "Sau da yawa, zamewa ɗaya zai bar ku kuna jin rashin nasara kuma ya sa ku daina." In ba haka ba, yi nishaɗi kowane lokaci. Kleiner yana ba da shawarar ba wa kanku katunan guda biyar "fita daga abinci na kyauta" mako -mako. Kawai iyakance kanka zuwa kashi ɗaya kowane lokaci.

DESSERTS KYAUTA: Gwada waɗannan girke-girke cakulan ƙananan kalori

Don Rage nauyi: Kasance Abincin Abinci

Kunshin ko menu na iya iƙirarin cewa abinci “rage-kalori” ne, amma wannan ba yana nufin zaɓin mai hankali bane. "Lokacin da muka ga waɗannan masu kyau-ga-ku da'awar-ƙananan-carb, lafiyar zuciya, ko kwayoyin halitta, alal misali-mun yi imani za mu iya tserewa tare da cin abinci," in ji Lisa R. Young, Ph.D., RD, wani farfesa a fannin abinci mai gina jiki a Jami'ar New York. Lallai, a cikin binciken Jami'ar Cornell, masu bincike sun sami masu cin abinci a gidan abinci "lafiya" sun raina abincin su da kusan adadin kuzari 200. Duba ƙididdigar kalori! Kuna iya mamaki!

BAYANIN DIET: Kada ku yarda da waɗannan tatsuniyoyin abinci guda 7 na yau da kullun

Don Rage nauyi: rage girman kwano

Ƙidaya adadin kuzari shine jigon farko na asarar nauyi, amma yana tafiya hannu-da-hannu tare da sarrafa rabo. "Muna yawan cin abinci fiye da kima saboda sau da yawa muna 'cin abinci da idanunmu'-idan muna iya gani akan farantinmu, kwakwalwarmu tana tunanin muna buƙatar kammala ta," in ji Young. Don ci gaba da cin abinci, yi amfani da ƙaramin faranti. Masu bincike a Jami'ar Cornell sun gano mutanen da suka ci hamburgers daga miya sun yi imanin cewa suna cin matsakaicin adadin kuzari fiye da kashi 20 cikin ɗari fiye da yadda suke, yayin da waɗanda suka ci faranti mai inci 12 suna tunanin za su ci kaɗan kuma ba su gamsu ba. Don haka sanya babban abincinku akan abincin salatin maimakon.

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