Kafin ka fara magana game da asarar nauyi da abinci, kana bukatar ka fahimci hanyar samun karin fam. Bayan haka, koyaushe ba koyaushe bane batun abinci mai tsabta. Matsalar wuce kima, matsala ce mai rikitarwa wacce ta tsaya kan “ginshiƙai” da yawa.
Mutum yana samun nauyi mai yawa musamman dalilai biyu:
- Lokacin yin motsa jiki, koda wadannan abincin abinci ne;
- Tare da amfani da abinci na yau da kullun, mai-mai-mai-nauyi.
Aiki na jiki, yanayin gado ne da wasu dalilai da yawa suma suna taka rawa. Misali, tare da ciwon sukari, marassa lafiya suna samun nauyi saboda rikicewar rayuwa da matakan hormonal. Amma idan muka yi magana game da abinci mai gina jiki, waɗannan dalilai ne ke ba da gudummawa ga adon mai.
Yadda ake neman ƙasa ta tsakiya? Shin zai yuwu samun isasshen abinci kuma kada ku sami kitse, amma asarar nauyi, ko aƙalla kiyaye nauyi? Haka ne, masana ilimin abinci sun ce, idan kun hada abinci mai ƙona kitse a cikin abincinku.
Amfani da su, ba za ku iya musun kanku komai ba, kuna jin daɗin abubuwan da kuka fi so, kuma a lokaci guda kada ku damu da girman kitse.
Dokoki don saurin asara mai sauri tare da samfura na musamman
Rashin nauyi mai kyau, musamman a cikin cututtuka na yau da kullun kamar su ciwon sukari, yana taka muhimmiyar rawa a lafiyar mutum. Kiba mai yawa yana shafar aikin kusan dukkanin gabobin ciki suna da mummunar cuta:
- Zuciya da jijiyoyin jini.
- Cutar ciki, huhu, hanta da hanjin cikin gida.
- Tsarin Musculoskeletal.
Wuce kima yana bayyana idan adadin adadin kuzari da aka karɓa ya wuce adadin da aka kashe akan tafiyar matakai daban-daban na rayuwa. Tare da daidaitaccen abinci da daidaitaccen rayuwa mai aiki, ma'auni baya damuwa.
Kalori yana ƙonewa ba tare da ajiye ba, mutum ba ya samun kitse, kuma baya asara. Ba ya buƙatar tunani game da menene yawan abincin da ya ci. Amma idan akwai ƙarin yanki a kan ciki, da farko na samfuran ƙin karɓa wanda zai iya haifar da kilo kilogiram - gari, mai daɗi, mai mai daɗi.
Wannan hanyar ba daidai bane ga rasa nauyi. A zahiri, ana bada shawarar rage yawan abinci mai kalori. Amma wannan kadai bai isa ba don asarar nauyi mai tasiri.
Tiarin haske: tare da ciwon sukari, har ma waɗanda ba sa so su rasa nauyi, dole su kirga adadin kuzari kuma ku bi tsarin abincin. Koyaya, karin fam ba ya tafi. Za a iya samun sakamako mai kyau idan ba kawai ka iyakance adadin abincin takarce ba, amma ƙara a cikin abincin waɗancan abincin da za su hanzarta haɓaka haɓaka da inganta haɓaka mai.
Dole ne a ƙona karas - aikin jiki ya zama dole. In ba haka ba, tsarin narkewa zai fuskanci damuwa a koyaushe.
Da farko, an tilasta mata jure yawan adadin kuzari daga abinci, kuma yanzu za ta kashe su. Duk wannan yana haifar da lalacewar tsarin narkewa.
Don haka asarar nauyi yana da aminci, ba ya cutar da lafiyar jiki na mai haƙuri, ba ya haifar da rashin damuwa ko rushewar damuwa, don fam ɗin ya faɗi tare da irin waɗannan ƙoƙari masu girma ba su sake dawowa ba, duka abincin da isasshen aikin jiki ya zama dole.
Abin da kuke buƙatar ku ci don rasa nauyi da ƙona adadin kuzari
Thea'idar rasa nauyi ta hanyar daidaita abinci mai sauƙi ne: abubuwan ɗaukar nauyin adadin kuzari suna kasancewa iri ɗaya. Amma sun riga sun isa kasa. Don haka, jikin ba shi da zaɓi illa ciyar da dukiyar sa.
Babu abinci mai ƙirar kalori - kuna buƙatar tunawa da wannan. akwai wadanda suke dauke da kadan daga cikinsu. Yana kan su cewa yana da daraja a kula lokacin da ya zama dole don daidaita nauyin don ciwon sukari.
Saboda haka, don garantin asarar nauyi yana da mahimmanci kada a rage rabe-raben abubuwa kuma a ƙi daɗi, amma a sauƙaƙe samfuran tare da waɗanda ake kira "masu ƙona kitse." Sannan ciki zai ji dadi, samun isasshen abinci da kuma aiki a lokacin da aka saba, sannan nauyin ba zai ƙaru ba.
Don haka, waɗanne abinci ne dauke da adadin kuzari, ƙona kitse kuma dole ne a haɗa cikin menu na duk wanda burinsa shine asarar nauyi?
- Kayan lambu. Wannan shi ne kowane irin kabeji, karas, beetroot, turnip, kabewa, radish, cucumbers, tumatir, ganye mai yawa.
- 'Ya'yan itace. Apples, cherries, plums, peaches, apricots, watermelons, kankana, 'ya'yan itaciyar Citrus, berries na daji.
Tushen tushen - karas, beets, da sauransu - sun ƙunshi carbohydrates. Amma a lokaci guda suna da wadatar fiber, kuma wannan shine sinadarin dake ba da gudummawa ga tsarin kuzari da kona mai, tsaftace hanji da kuma kwantar da gubobi. Daga kayan lambu ya fi kyau a dafa salatin da yawa.
Tiarin haske: kuna buƙatar kakar salads tare da man kayan lambu, ba mayonnaise ba, in ba haka ba za a rage sakamakon zuwa sifili. Kuna iya amfani da yogart mai ƙarancin kitse, ruwan lemun tsami, ko mustard.
Ganyen shayi ba kawai maganin antioxidant ne mai ƙarfi ba, har ma da ƙona mai. Domin shan kofi daya na wannan abin sha, jikin yana bukatar adadin kuzari sittin. Ta wata ma'ana, shan shan koren shayi na atomatik yakan dauki adadin kuzari sittin ba tare da wani kokarin daga mai haƙuri ba.
Ruwa yana da ƙoshin lafiya - ba ya rushe mai da kansa. Amma yana cikin tafiyar matakai na rayuwa, kumburi gubobi daga cikin hanji. Babu adadin kuzari a ciki, idan yana da tsabta kuma ba tare da ƙari ba. Bugu da kari, ruwa ya cika ciki, yana ba da gudummawar jin cikakken ciki.
A cikin aiwatar da asarar nauyi tare da ciwon sukari, gishiri daidai yake da illa kamar sukari ... Wannan abu yana inganta riƙewar ruwa a cikin jiki, kuma wannan yana kumburi da karin fam, ,arancin aiki na zuciya, kodan, hanta. Sabili da haka, ya kamata a watsar da gishiri, idan ya juya - gaba daya. Mai karatu mai ban sha'awa na iya zama abinci mai ƙarancin kalori ga masu ciwon sukari, wanda zai ba ku damar rasa nauyi daidai.
Ta hanyar daidaitawa, ta haka, jerin samfuran samfuran da aka ƙone, rasa nauyi zai zama da tasiri sosai, kuma ba tare da damuwa ba. Yawancin masana ilimin abinci suna jayayya cewa wannan hanyar abinci na dogon lokaci yana cutar da jiki - duk da haka, yana buƙatar duka fats da carbohydrates don tafiyar matakai na rayuwa na yau da kullun.
Daidai ne, ci abinci mai kalori mai sauƙi don asarar nauyi na watanni da yawa, sannan komawa zuwa al'ada. A lokaci guda, dole ne a maye gurbin abincin da ke da ƙananan kalori daga waɗanda ke ƙone kitsen.
Metabolism Acidlerating Abubuwa
Hanzari na haɓaka yana taimakawa ƙona kitse don asarar nauyi. Wasu kwayoyin halittun da ke haifar da glandar thyroid, glandon gland da kuma pancreas sune ke da alhakin wannan. Ba abin mamaki ba ne, tare da ciwon sukari, lokacin da samar da hormone ya lalace, hanyoyin haɓakawa suna raguwa.
Tare da wannan cutar, fiye da kowane lokaci, ya zama dole a haɗa cikin samfuran abinci wanda ya ƙunshi waɗancan abubuwan da zasu tayar da haɓakar homon da haɓaka metabolism. Wannan shi ne:
- Polyunsaturated mai acid;
- Magnesium, taurine da aidin;
- Acinoin Amino da Vitamin C
Musamman, leptin na hormone yana da alhakin ko za a ƙona kitse ko a adana shi. An kawo saukin sa ta hanyar amfani da mackerel, tuna, cod, herring, kifin, mashin ruwan teku da man zaitun. Bugu da ƙari, zaku iya siyayya a cikin kantin magani wanda ya ƙunshi mai kifi da aidin.
Ba tare da kwashe ku da gari da lemo ba, motsawa sosai kuma kuna cin abubuwan da aka lissafa kowace rana, a cikin watanni biyu, koda ba tare da yunwar abinci ba, zaku iya rage nauyi da kilogram 2-3.
Af, karanta yadda mai karatunmu Helen Koroleva ta rasa nauyi - Anan ga kwarewar mutum.
