Dabaru 7 don kara koshi da rashin jin yunwa

Wadatacce

• 1. Add tushen sunadarai a abinci
• 2. Ku ci salatin abincin rana da abincin dare
• 3. Sanya tsaba a cikin kayan ciye-ciye
• 4. Cin kitsen mai
• 5. Musayar garin alkama da garin oat
• 6. Sandunan kayan lambu a lokacin yunwa
• 7. Cin popcorn dan yaki da damuwa

Don ƙara jin daɗi bayan cin abinci da kiyaye yunwa na tsawon lokaci, dabaru masu kyau sune: ƙara ƙwai a cikin abincin, amfani da hatsi maimakon gari kuma cin abinci mai wadataccen fiber, misali.

Hakanan yana da mahimmanci a guji cin abinci wanda ya danganci galibi mai sauƙi, kamar burodin Faransa ko tapioca tare da man shanu, waɗanda suke saurin narkewa da haɓaka jin yunwa da sauri.

Kari akan haka, yakamata a guji abinci mai dadi irin su cocada, cushe cookies ko brigadeiro koyaushe saboda galibi suna da wahalar daina cin abinci, koda kuwa lokacin yunwa ta wuce domin samar da ni'ima. Don haka ga dabaru guda 7 don cin abinci mai kyau da samun ƙarin koshi:

1. Add tushen sunadarai a abinci

Protein shine sinadarin gina jiki wanda yafi kawo cikas ga jiki, kuma ana iya samun sa a cikin abinci kamar ƙwai, nama, kaza, cuku da yogurt. Bugu da ƙari, sunadarai suna ciyar da adadin kuzari a yayin narkewa kuma suna da mahimmanci don haɓaka ƙwayar tsoka a cikin jiki, suna taimakawa cikin tsarin rage nauyi.

Don haka, don kiyaye yunwa na lokaci mai tsawo, ya kamata a ƙara aƙalla kwai 1, yanki cuku 1 ko ƙaramar filletin kaza 1 a cikin abincin, ko kuma gwamma a cinye omelet da aka yi da ƙwai biyu kuma aka cika shi da cuku ko kayan lambu don karin kumallo safe ko abincin dare, misali. Auki misalin kayan ciye-ciye 6 masu wadataccen furotin.

2. Ku ci salatin abincin rana da abincin dare

Kayan lambu suna da wadataccen fiber da ƙarancin adadin kuzari, wanda ke ƙara jin daɗin nishaɗi kuma yana rage cin abinci mara kalori.

Don haka, cin salatin abincin rana da abincin dare yana taimakawa wajen rage cin shinkafa, taliya, gari da sauran hanyoyin samun abinci mai dauke da kuzari wanda ke motsa kiba. Bugu da kari, kayan lambu suna cikin bitamin da ma'adanai, masu mahimmanci don kunna kumburi da kara kuzari.

3. Sanya tsaba a cikin kayan ciye-ciye

Saboda suna da wadataccen zare, iri kamar su chia, flaxseed da sesame sune manyan zaɓuɓɓuka don haɗawa a cikin kayan ciye-ciye, kuma yakamata a ƙara cokali 1 zuwa 2 na tsaba a cikin yogurt, ciko sandwich, salad salad ko juice. Don haka, abun ciye-ciye ya zama mai gina jiki kuma zai ba ku ƙoshin lafiya na dogon lokaci.

Bayan seedsa seedsan tsabar, zaku iya amfani da Wheayen Alkama, wanda yake da wadataccen zare kuma kusan ba shi da adadin kuzari, kuma za a iya saka shi cikin sauƙi don ba shi da ɗanɗano kuma ba ya canza ɗanɗanar abincin. Duba dubaru da misalai don ƙara tsaba a abinci.

4. Cin kitsen mai

Kyakkyawan ƙwayoyi suna kawo ƙoshin lafiya saboda suna ɗaukar tsawon lokaci don narkewa, ban da taimakawa rage ƙonewa a cikin jiki da inganta matakan cholesterol.

Don haka, wasu zaɓuɓɓukan da za a iya amfani da su sune cinye raka'a 5 zuwa 10 na goro a cikin kayan ciye-ciye, cin avocado ko kwakwa, tunda su 'ya'yan itace ne masu ɗimbin mai, da kuma cin kifi irin su tuna, sardines da salmon aƙalla 3x / sati.

5. Musayar garin alkama da garin oat

Oat bran shine tushen lafiya na carbohydrates, tare da wadataccen fiber. Ba kamar farin garin alkama ba, yana da ƙananan glycemic index, kuma baya motsa samar da mai a jiki. Bugu da kari, hatsi na inganta fure-fure na ciki da magance matsalar maƙarƙashiya, rage haɓakar gas da yaƙi da narkewar abinci mara kyau.

Baya ga oat bran, sauran lafiyayyun fure sune hatsi, garin almond, garin kwakwa, garin shinkafa da garin alkama. Koyi yadda ake amfani da hatsi don rage nauyi.

6. Sandunan kayan lambu a lokacin yunwa

Da rana tsaka, lokacin da yunwa ta kama, zaɓi mai kyau shi ne cin sandunan kayan lambu kamar su karas, sandar saro, zukatan dabino, kokwarin Japan, rassan seleri, barkono ja da rawaya.

Don yin tsinke, kawai yanke kayan lambu a cikin siffar kwakwalwan kwamfuta kuma adana su a cikin firiji, kuma za ku iya amfani da su a matsayin abun ciye-ciye lokacin da yunwa ta kama ko kuma idan kuna jin kamar tauna wani abu don wuce damuwa.

7. Cin popcorn dan yaki da damuwa

Popcorn babban zaɓi ne don cinyewa a lokacin da ka doke damuwa, saboda yana da wadataccen fiber kuma yana da ƙarancin adadin kuzari fiye da abinci kamar cakulan ko kwakwalwan kwamfuta, kuma har yanzu yana ba ka damar tauna da yawa, wanda ke taimakawa wajen rage damuwa.

Don samun iyakar fa'idodi, gwamma a yi popcorn a cikin microwave, ba tare da an sa kitse ba, sannan a dandana shi da ganye kamar su oregano da faski, a ɗan ƙara gishiri dan dandano. Duba yadda ake shirya popcorn na microwave da yadda ake cin shi ba tare da kiba.

Duba kuma abubuwan kari waɗanda ke taimakawa rage yunwa a cikin bidiyo mai zuwa: