Manyan Manyan Asarar Kayan Kika 23

Wadatacce

• 1. Yankewa a kan Carbs ɗin da aka tace
• 2. Trainingara Horar da juriya ga aikinka
• 3. Yawan Shan Ruwa
• 4. Cin Protearin Protein
• 5. Kafa Jadawalin Bacci na Yau da kullun
• 6. Yi More Cardio
• 7. Rike Littafin Abinci
• 8. Cika Fiber
• 9. Aikata Abincin Tunani
• 10. Abun ciye-ciye
• 11. Tsanya Abinci
• 12. Matsi a cikin Karin Matakai
• 13. Kafa Manufofin Da Za a Iya Samarwa
• 14. Kiyaye Danniya A Karkashin Kanka
• 15. Gwada HIIT
• 16. Yi amfani da Karamin Faranti
• 17. aauki Proarin Probiotic
• 18. Yin Yoga
• 19. A hankali a tauna
• 20. Ku ci karin kumallo mai lafiya
• 21. Gwaji Tare Da Azumi Na Tsaye
• 22. Iyakance Abincin sarrafawa
• 23. Yanke Baya Akan Sikarin
• Layin .asa

Abincin abinci da motsa jiki na iya zama mahimman abubuwan haɗin hasara na mata, amma wasu dalilai da yawa suna taka rawa.

A zahiri, karatuna na nuna cewa komai daga ingancin bacci zuwa matakan damuwa zai iya haifar da babban tasiri akan yunwa, kumburi, nauyin jiki, da mai mai.

Abin farin ciki, yin wasu ƙananan canje-canje a cikin aikin yau da kullun na iya kawo babban fa'ida idan ya zo ga rage nauyi.

Anan akwai manyan nasihun rage nauyi 23 na mata.

1. Yankewa a kan Carbs ɗin da aka tace

Rafaffen carbs yana shan aiki mai yawa, yana rage adadin fiber da ƙananan ƙwayoyin cuta a cikin samfurin ƙarshe.

Waɗannan abinci suna ƙaruwar matakan sukarin jini, suna ƙaruwa yunwa, kuma suna da alaƙa da ƙimar jikin mutum da ƙoshin ciki (,,).

Sabili da haka, ya fi kyau a taƙaita carbs mai ladabi kamar farin burodi, taliya, da abincin da aka shirya. Zaɓi samfuran hatsi gaba ɗaya kamar hatsi, shinkafa mai ɗanɗano, quinoa, buckwheat, da sha'ir maimakon.

2. Trainingara Horar da juriya ga aikinka

Horar da juriya yana gina tsoka kuma yana ƙara ƙarfin hali.

Yana da fa'ida musamman ga mata sama da shekaru 50, saboda yana ƙara adadin adadin kuzari da jikinka ke ƙonawa a lokacin hutawa. Hakanan yana taimakawa kiyaye ƙimar ma'adinan ƙashi don kariya daga sanyin ƙashi (,).

Weaukar nauyi, amfani da kayan motsa jiki, ko yin atisaye masu nauyin jiki sune simplean hanyoyi masu sauki don farawa.

3. Yawan Shan Ruwa

Shan mafi ruwa hanya ce mai sauƙi da tasiri don haɓaka ƙimar nauyi tare da ƙananan ƙoƙari.

A cewar wani karamin binciken, shan ogin 16.9 (500 ml) na ruwa na dan lokaci ya kara adadin kalori da aka kone da kashi 30% bayan mintuna 30-40 ().

Nazarin ya kuma nuna cewa shan ruwa kafin cin abinci na iya kara nauyin jiki da rage adadin kalori da ake amfani da shi kusan 13% (,).

4. Cin Protearin Protein

Abincin mai gina jiki kamar nama, kaji, abincin teku, kwai, kiwo, da legumes na da mahimmin sashi na lafiyayyen abinci, musamman idan ya shafi rage kiba.

A zahiri, karatuttukan sun lura cewa bin cin abinci mai gina jiki mai gina jiki na iya rage yawan buƙata, haɓaka ƙosar jiki, da haɓaka kuzari (,,).

Wani karamin bincike na tsawon sati 12 shima ya gano cewa karuwar shan sunadarin da kashi 15% kacal ya rage yawan amfani da kalori yau da kullun da kimanin adadin kuzari 441 - wanda hakan ya haifar da fam 11 (kilogiram 5) na rashin nauyi ().

5. Kafa Jadawalin Bacci na Yau da kullun

Nazarin ya nuna cewa samun isasshen bacci na iya zama mai mahimmanci ga rasa nauyi kamar abinci da motsa jiki.

Yawancin karatu sun haɗa da rashin bacci tare da ƙaruwar nauyin jiki da matakan ghrelin mafi girma, hormone da ke haifar da yunwa mai motsawa,,,.

Bugu da ƙari kuma, wani bincike da aka yi a cikin mata ya nuna cewa yin aƙalla awanni bakwai na bacci a kowane dare da haɓaka ƙimar bacci gabaɗaya na ƙaruwa da yiwuwar samun asarar nauyi da kashi 33% ().

6. Yi More Cardio

Motsa jiki mai motsa jiki, wanda aka fi sani da cardio, yana ƙara yawan zuciyarka don ƙona ƙarin adadin kuzari.

Nazarin ya nuna cewa ƙara ƙarin zuciya zuwa aikinka na yau da kullun na iya haifar da asarar nauyi mai yawa - musamman idan aka haɗu tare da lafiyayyen abinci (,).

Don kyakkyawan sakamako, yi nufin aƙalla minti 20-40 na zuciya a kowace rana, ko kusan minti 150-300 a mako ().

7. Rike Littafin Abinci

Amfani da littafin abinci don bin diddigin abin da kuke ci hanya ce mai sauƙi don ɗaukar kanku da lissafi, da yin zaɓin lafiya.

Hakanan yana sauƙaƙa ƙidaya adadin kuzari, wanda zai iya zama ingantaccen dabarun kula da nauyi ().

Abin da ya fi haka, mujallar abinci na iya taimaka maka ka dage kan manufofin ka, kuma na iya haifar da asarar nauyi mafi girma na dogon lokaci (,).

8. Cika Fiber

Moreara ƙarin zaren zuwa abincinku wata dabara ce ta rage nauyi domin taimakawa rage ɓoye cikin da ke ciki kuma zai sa ku ji daɗi na tsawon lokaci ().

Ba tare da yin wasu canje-canje ga tsarin abinci ko salon rayuwa ba, haɓaka cin abinci mai ƙarancin abinci da gram 14 a kowace rana an danganta shi da raguwar kashi 10% cikin adadin kalori da fam 4.2 (1.9 kilogiram) na asarar nauyi sama da watanni 3.8 ().

'Ya'yan itãcen marmari, kayan lambu, kayan lambu, kwayoyi, tsaba, da hatsi duka manyan tushe ne na zaren da za'a iya jin daɗinsu a matsayin ɓangare na daidaitaccen abinci.

9. Aikata Abincin Tunani

Yin tunani mai kyau ya haɗa da rage abubuwan jan hankali a yayin cin abincinku. Gwada gwada cin abinci sannu a hankali tare da mai da hankalinku kan yadda abincinku yake da dandano, kamshi, ƙamshi, da kuma yadda kuke ji.

Wannan aikin yana taimakawa haɓaka halaye na ƙoshin lafiya kuma kayan aiki ne mai ƙarfi don haɓaka ƙimar nauyi ().

Nazarin ya nuna cewa cin abinci a hankali na iya haɓaka jin daɗin cikewa kuma yana iya haifar da raguwa mai yawa a cikin cin abincin kalori na yau da kullun (,).

10. Abun ciye-ciye

Zaɓin abinci mai ƙoshin lafiya, mai ƙarancin kalori babbar hanya ce ta rage kiba da tsayawa akan hanya ta rage matakan yunwa tsakanin abinci.

Zaɓi kayan ciye-ciye waɗanda suke da furotin da zaƙi sosai don inganta ƙoshi da hana sha'awa.

Cikakken 'ya'yan itacen da aka haɗu da man goro, kayan lambu tare da hummus, ko yogurt na Girka tare da goro misalai ne na abinci mai gina jiki da za su iya tallafawa asarar nauyi na dogon lokaci.

11. Tsanya Abinci

Kodayake kayan abinci na zamani sukan yi alkawarin ragin nauyi mai sauri, zasu iya yin lahani fiye da kyau idan yazo da layinku da lafiyar ku.

Misali, wani bincike a cikin matan kwaleji ya nuna cewa kawar da wasu abinci daga abincinsu ya kara sha'awa da yawan cin abinci ().

Hakanan abincin Fad zai iya inganta halaye na rashin cin abinci mara kyau kuma ya haifar da cin abincin yo-yo, duka biyun suna da lahani ga asarar nauyi na dogon lokaci.

12. Matsi a cikin Karin Matakai

Lokacin da aka matse ku don lokaci kuma ba za ku iya shiga cikin cikakken motsa jiki ba, matse ƙarin matakai cikin ranarku hanya ce mai sauƙi don ƙona ƙarin adadin kuzari da ƙara ƙimar nauyi.

A hakikanin gaskiya, an kiyasta cewa aikin da ba na motsa jiki ba na iya ƙididdigar 50% na adadin kuzari da jikinku yake ƙonawa a cikin yini ().

Akingaukan matakala maimakon na lif, yin kiliya daga ƙofar, ko yin yawo a lokacin hutun cin abincinku wasu strategiesan dabaru ne masu sauƙi don karo yawan matakan ku da ƙona karin adadin kuzari.

13. Kafa Manufofin Da Za a Iya Samarwa

Kafa makasudin SMART na iya sauƙaƙa don cimma burin asarar nauyi yayin da kuma saita ku don nasara.

Burin SMART yakamata ya zama takamaiman, abin auna, mai cim ma, mai dacewa, kuma mai iyakance lokaci. Yakamata suyi maka hisabi kuma su tsara maka yadda zaka cimma burin ka.

Misali, maimakon kawai kafa makasudin rasa fam 10, saita maƙasudi ka rasa fam 10 a cikin watanni 3 ta ajiye littafin abinci, zuwa gidan motsa jiki sau 3 a mako, da ƙara kayan lambu a kowane abinci.

14. Kiyaye Danniya A Karkashin Kanka

Wasu nazarin suna ba da shawarar cewa ƙarar matakan damuwa na iya taimakawa ga haɗarin haɗarin ƙaruwa a kan lokaci (,).

Har ila yau damuwa na iya canza tsarin cin abinci da bayar da gudummawa ga batutuwa kamar yawan cin abinci da binging ().

Motsa jiki, sauraron kide-kide, wasan motsa jiki, aikin jarida, da tattaunawa da abokai ko dangi hanyoyi ne masu sauki da inganci don rage matakan damuwa.

15. Gwada HIIT

Horarwar tazara mai ƙarfi, wanda aka fi sani da HIIT, nau'i biyu masu saurin fashewa tare da ɗan gajeren lokacin murmurewa don taimakawa kiyaye bugun zuciyar ka.

Swapping cardio don HIIT wasu timesan lokuta a kowane mako na iya haɓaka hasara mai nauyi.

HIIT na iya rage kiba na ciki, kara nauyi, kuma an nuna shi ya kona karin adadin kuzari fiye da sauran ayyukan, kamar su keke, gudu, da horas da juriya (,).

16. Yi amfani da Karamin Faranti

Sauyawa zuwa ƙaramin girman farantin na iya taimakawa haɓaka iko da yanki, yana taimakawa asarar nauyi.

Kodayake bincike ya kasance iyakantacce kuma bai dace ba, wani binciken ya nuna cewa mahalarta waɗanda suka yi amfani da ƙaramin farantin sun ci ƙasa kuma sun ji daɗin gamsuwa da waɗanda suka yi amfani da kwano na yau da kullun ().

Amfani da ƙaramin farantin zai iya iyakance girman rabonka, wanda zai iya rage haɗarin cin ka da yawa da kuma ci gaba da amfani da kalori a cikin dubawa.

17. aauki Proarin Probiotic

Magungunan rigakafi nau'ikan kwayoyi ne masu amfani wanda za'a iya cinye su ta hanyar abinci ko kari don taimakawa lafiyar hanji.

Nazarin ya nuna cewa rigakafin rigakafi na iya inganta asarar nauyi ta hanyar haɓaka ƙwayar kitsen mai da canza matakan hormone don rage yawan ci (,).

Musamman, Lactobacillus gasseri wani nau'in kwayar cuta ne wanda yake da tasiri musamman. Karatun ya nuna cewa zai iya taimakawa rage kiba da nauyin jiki gaba daya (,).

18. Yin Yoga

Nazarin ya nuna cewa yin yoga na iya taimakawa hana kiba da haɓaka ƙona kitse (,,).

Yoga na iya rage matakan damuwa da damuwa - duka waɗannan na iya zama alaƙa da cin abinci mai motsin rai ().

Bugu da ƙari, an nuna yin yoga don rage cin abinci mai yawa da hana damuwa da abinci don tallafawa halaye masu ƙoshin lafiya (,).

19. A hankali a tauna

Yin ƙoƙari na hankali don taunawa a hankali kuma gabaɗaya na iya taimakawa ƙara ƙimar nauyi ta rage yawan abincin da kuke ci.

Dangane da wani binciken, yawan cin abinci sau 50 a kowace cizo yana rage yawan amfani da kalori idan aka kwatanta da tauna sau 15 a kowace cizo ().

Wani binciken ya nuna cewa tauna abinci ko dai 150% ko 200% fiye da yadda aka saba rage rage cin abinci da 9.5% da 14.8%, bi da bi ().

20. Ku ci karin kumallo mai lafiya

Jin daɗin karin kumallo mai gina jiki a farkon abin da safe zai iya taimakawa fara kwanakinka a ƙafafun dama kuma ya ci gaba da jin daɗi har zuwa abincinka na gaba.

A zahiri, karatuna sun gano cewa manne wa tsarin cin abinci na yau da kullun na iya alaƙa da rage haɗarin cin abinci mai yawa (,).

Cin karin kumallo mai gina jiki mai gina jiki ya nuna rage matakan hormone ghrelin mai inganta yunwa. Wannan na iya taimakawa ci gaba da ci da yunwa ().

21. Gwaji Tare Da Azumi Na Tsaye

Tsaka-tsakin azumi ya haɗa da canzawa tsakanin cin abinci da azumi don takamaiman taga lokaci kowace rana. Lokaci na azumi yawanci yakan wuce awanni 14-24.

Ana tsammanin yin azumi na lokaci-lokaci yana da tasiri kamar yanke adadin kuzari idan ya zo ga rage nauyi ().

Hakanan yana iya taimakawa haɓaka metabolism ta ƙara yawan adadin kuzari da aka ƙone a hutawa ().

22. Iyakance Abincin sarrafawa

Abincin da aka sarrafa yawanci yana cike da adadin kuzari, sukari, da sodium - amma duk da haka basu da mahimmancin abubuwan gina jiki kamar furotin, fiber, da ƙananan ƙwayoyin cuta.

Nazarin ya nuna cewa cinye karin abincin da aka sarrafa shi yana da alaƙa da nauyin jiki mai yawa - musamman tsakanin mata (,).

Saboda haka, zai fi kyau ka rage yawan cin abincin da kake sarrafawa ka zabi dukkan abinci, kamar su 'ya'yan itatuwa, kayan lambu, mai mai lafiya mai gina jiki, sunadaran da ba su da karfi, hatsi mai dumbin yawa, da kuma kayan lambu.

23. Yanke Baya Akan Sikarin

Sugarara sukari shine babban mai ba da gudummawa don haɓaka nauyi da lamuran lafiya, kamar ciwon sukari da cututtukan zuciya ().

Abincin da ke cikin karin sukari ana ɗora shi da ƙarin adadin kuzari amma ba shi da bitamin, ma'adanai, fiber, da furotin da jikinku yake buƙata ya bunƙasa.

A saboda wannan dalili, zai fi kyau ka rage yawan cin abinci mai zaƙi kamar soda, alewa, ruwan 'ya'yan itace, abubuwan sha na wasanni, da kayan zaki don taimakawa inganta ƙimar nauyi da inganta ƙoshin lafiya.

Layin .asa

Yawancin dalilai daban-daban suna taka rawa wajen rage nauyi, wasu kuma suna faɗaɗa nesa da abinci da motsa jiki.

Yin 'yan canje-canje masu sauƙi ga salon rayuwar ku na iya taimakawa wajen haɓaka asarar nauyi mai ɗorewa ga mata.

Ciki har da ɗaya ko biyu daga cikin waɗannan dabarun a cikin aikinku na yau da kullun na iya taimakawa haɓaka sakamako da haɓaka lafiya, asarar nauyi mai ɗorewa.