Abincin maras cin nama don asarar nauyi: Abin da kuke Bukatar Ku sani

Wadatacce

• Amma wannan hanyar lafiya ce?
• Nasihu don asarar nauyi
• 1. Lokacin cin abinci
• 2. Kiyaye kayanka
• 3.Tabbatar kana samun isasshen furotin
• 4. Wuce kan abubuwan sha mai "lafiya"
• 5. Kada a yi binging a kan kayan zaki na tsire-tsire
• Layin kasa

Shin asarar nauyi zai yiwu?

Idan kana neman zubar da fam, watakila ka yi la’akari da kokarin cin ganyayyaki. Vegans basa cin nama, kifi, kwai, ko kayan kiwo. Madadin haka, suna cin abubuwa kamar sabbin 'ya'yan itace da kayan marmari, wake da wake, da madarar tsire-tsire, da wasu kayayyakin da ba na kiwo ba, da madadin nama.

Kodayake wasu mutane suna zaɓar salon cin ganyayyaki ne saboda nuna ɗabi'a game da dabbobi, abincin da kansa zai iya samun wasu fa'idodin kiwon lafiya. Bisa ga binciken da aka yi kwanan nan, cin ganyayyaki na iya taimaka muku rasa nauyi mai yawa.

Yaya daidai? Ana buƙatar ƙarin bincike, amma ana tunanin cewa cin ganyayyaki na iya haifar da rage yawan abinci mai yawan kalori da kuke cinyewa. Tare da abincin maras cin nama, ƙila za a iya maye gurbin irin waɗannan abinci tare da ƙananan fiber masu maye gurbin waɗanda ƙarancin adadin kuzari kuma su sa ku cika lokaci mai tsawo.

Amma wannan hanyar lafiya ce?

Yanke wasu manyan rukunin abinci a cikin abincinku na iya zama ba shi da lafiya. Kuma sai dai idan kun kula sosai da abincinku, yana iya zama.

Wasu suna damuwa, alal misali, game da samun isasshen furotin ko wasu muhimman abubuwan gina jiki, kamar bitamin B-12. Ana samun wannan bitamin a dabi'ance kawai cikin kayayyakin dabbobi, kuma idan kun kasance rashi, yana iya haifar da karancin jini. Masu cin ganyayyaki suna buƙatar haɓaka abincin su tare da bitamin, ƙwayoyin hatsi masu ƙarfi na bitamin, da kayayyakin kayan wake masu ƙarfi don kauce wa nakasu

Wasu na iya samun matsala game da cin abincin yo-yo bayan cin ganyayyaki. Menene ma'anar wannan? Yana da lokacin da kake bi ta hanyar zagaye na rasa nauyi sannan kuma dawo da duka ko fiye na wannan nauyin, mai yiwuwa bayan samun matsala mai jituwa da abinci maras cin nama kawai. Wannan nau'in abincin yana da alaƙa da wasu mawuyacin sakamakon kiwon lafiya, kamar ƙarin haɗari ga ciwon sukari na 2 da cututtukan zuciya.

Ba tare da la'akari da waɗannan da sauran haɗarin da ke iya faruwa ba, zaku iya cin abincin mara lafiyan cikin koshin lafiya kuma ku rage kiba. Maballin - kamar yadda yake tare da dukkan abincin - yana mai da hankali kan abinci mai gina jiki tare da adadin kuzari mara amfani. Don masu cin ganyayyaki, waɗannan abincin zasu haɗa da abubuwa kamar:

• sabo ne 'ya'yan itace da kayan marmari
• dukan hatsi
• wake da wake
• kwayoyi da tsaba

Ayyade ko guje wa abincin da ake sarrafa ganyayyaki waɗanda ke ƙunshe da waɗannan ƙarin sinadaran:

• kitsen mai
• sugars
• sitaci
• sodium
• karin kayan abinci

Nasihu don asarar nauyi

Mata gabaɗaya suna buƙatar cin adadin kuzari 2,000 kowace rana don kiyaye nauyi. Don rasa nauyi, wannan lambar ta saukad da kusan adadin kuzari 1,500 a rana. Maza gaba daya suna buƙatar cin adadin adadin 2,500 kowace rana don kiyaye nauyinsu da kusan adadin kuzari 2,000 a rana don rasa nauyi.

Kalori mai narkar da abinci ba ta daidaita adadin kalori gabaɗaya gwargwadon abincin mai gina jiki. Ko da kun tsaya a ƙasa da burin kuzarin kuzarin ku, cike dukkan kukis na Nutter Butter, wanda ya zama cin nama, ya sha bamban da cika buckets ɗin sabbin kayan.

Akwai dalilai da yawa da suka shafi asarar nauyi, gami da:

• shekaru
• tsawo
• nauyi na yanzu
• rage cin abinci
• matakan motsa jiki
• kiwon lafiya na rayuwa
• sauran al'amuran kiwon lafiya

Kodayake ba za ku iya sarrafa duk waɗannan abubuwan ba, kuna iya sarrafa abincinku da motsa jiki. Ko da wane irin nau'in abincin da kuka zaɓa, ya kamata ku bi waɗannan jagororin don cin abinci mai kyau.

1. Lokacin cin abinci

Yin kiwo a duk rana ba shi da kyau don rage nauyi. Lokacin cin abinci yana da mahimmanci don haɓaka ƙarfin ku da inganta halaye na abinci mai kyau.

Gabaɗaya, gwada cin abinci a lokaci guda a kowace rana don samun hankalin ku da cikin ku zuwa yanayin da za'a iya faɗi. Munch akan karin kumallo mafi girma idan aka kwatanta da sauran abinci a zamanin ku. Wannan na iya nufin canza abincin rana kaɗan kaɗan da cin ƙaramar abincin dare.

Idan ka motsa jiki, gwada cin abinci tsakanin minti 45 da gamawa. Wannan zai taimaka ciyarwa da gyara tsokoki.

Yaushe ba za ku ci ba? Cikin awoyi biyu na bacci. Amfani da adadin kuzari kusa da lokacin bacci yana da alaƙa da haɓakar nauyi da rikicewar bacci.

2. Kiyaye kayanka

Girman rabo yana da mahimmanci tare da kowane abincin da kuka ci - maras cin nama ko a'a. Ma'aikatar Aikin Gona ta Amurka ta Filato tana ba da shawarar cewa matsakaita mata da maza suna samun adadin yawan waɗannan abincin kowace rana:

Anan akwai misalan kayan abinci iri iri a kowane rukuni don masu cin ganyayyaki:

3.Tabbatar kana samun isasshen furotin

Shawarwarin da ake bayarwa yanzu game da cin sunadaran sunkai oza 5.5 a kowace rana, ko kuma kusan gram 0.41 a kowace fam na nauyin jiki. Wannan yana nufin mace mai nauyin fam 150 ta sha kusan gram 61 na furotin kowace rana. Namiji-175 ya kamata ya cinye kusan gram 72 kowace rana.

Lokacin da kuka rarraba wannan zuwa adadin kuzari, akwai kusan adadin kuzari 4 a kowace gram na furotin. Don haka matar da ke cikin wannan misalin za ta buƙaci samun adadin kuzari 244 daga furotin a kowace rana, kuma namijin zai buƙaci samun adadin kuzari 288 daga furotin.

Kyakkyawan tushen furotin na shuka sun hada da:

4. Wuce kan abubuwan sha mai "lafiya"

Kafin ka shanye wannan santsi mai siyarwa, yi la'akari da adadin adadin kuzari da zai iya ƙunsar. Ko da abin da ake kira lafiyayyun abubuwan sha da makamashin haɗuwa na iya ɗaukar nauyin kuzari na caloric.

Da farko, bari muyi la’akari da abin shan da yawancin mutane suka sani don sarrafawa yayin cinyewa: Ruwan soda guda 20 yana dauke da kusan sukari 15 zuwa 18 na sukari.

Amma yaya game da wannan sabon ruwan lemun tsami wanda aka matse? Ya ƙunshi game da 20 oza. Wancan ne acai smoothie? Yana iya ƙunsar adadin kuzari 460 a cikin oza 20.

Karanta alamun da kyau kuma kayi la'akari da adana waɗannan abubuwan sha don lokuta na musamman.

Manne da ruwa yawanci shine mafi kyawun ku yayin ƙoƙarin rage lambar akan sikelin. Yana hydrating kuma ya ƙunshi sifili adadin kuzari. Idan ba kwa son ruwa mara kyau, zaku iya yin la'akari da ƙara lemon tsami ko lemun tsami ko gwada shayin ganyaye da ruwa mai ƙyalli.

5. Kada a yi binging a kan kayan zaki na tsire-tsire

Dokoki iri ɗaya ake amfani dasu ga kayan zaki na maras cin nama da maras cin nama: Ku ci su cikin matsakaici. Matsakaicin Ba'amurke yana cin babban cokali 22.2 na sukari kowace rana. Ko hakan ya fito ne daga mummunan sundae na ice cream ko kuma wasu bishiyoyi na vegan, har yanzu yana da adadin kuzari 335 da ke ƙunshe da ƙimar abinci mai gina jiki.

Sugar na iya rusa tasirin ku kuma haifar da lamuran kiwon lafiya sama da riba, haɗe da hawan jini, kumburi, da hauhawar jini triglycerides. Nawa kayan dadi sun isa? Mata suyi ƙoƙari su rage yawan sukarinsu na yau da kullun zuwa kusan cokali 6 ko adadin kuzari 100 kowace rana. Maza yakamata suyi burin samun ƙasa da teaspoons 9 ko adadin kuzari 150 kowace rana.

Idan kana neman lafiyayyen kayan zaki mai cin ganyayyaki wanda yayi karancin adadin kuzari ba tare da an kara suga da mai ba, a gwada sabo. In ba haka ba, ku ci ɗan abinci kaɗan na kayan zaki kuma ku ajiye sauran gobe ko mako mai zuwa.

Layin kasa

Cin abincin maras cin nama na iya taimaka maka rage kiba. Duk da haka, koyaushe yana da kyau kuyi magana da likitanku ko likitan abinci kafin yin babban canje-canje ga abincinku. Ya kamata ku tattauna yadda zaku sami abubuwan gina jiki masu mahimmanci, kamar furotin da bitamin B.

Hakanan likitan ku na iya samun wasu shawarwari game da yadda zaku rasa nauyi, kamar ajiye littafin abinci ko shiga cikin motsa jiki na yau da kullun.