Wadanne irin abinci ne suke hanzari samar da abinci a jiki

Age, mummunan halaye, rashin abinci mai gina jiki na iya shafar yawan ƙwayar cuta da rage jinkirin aiki.

Bi da bi, wannan yana haifar da matsalolin kiwon lafiya, rage rigakafi kuma yana ba da gudummawa ga samun nauyi. Akwai matakan da yawa waɗanda za a iya amfani da su don mayar da hanyoyin tafiyar matakai da inganta haɓaka.

Me yasa hanzarin metabolism?

Kyakkyawan metabolism yana ba ku damar samar da jiki da makamashi da abubuwa masu amfani, amma ba tare da ajiyar mai mai yawa da adana cholesterol akan bangon jijiyoyin jiki. Sannu a hankali metabolism yana haifar da sakamakon kishiyar. Duk wani samfurin da aka ci ana ajiye shi a cikin nau'in karin fam a cikin tarnaƙi, kuma mutum yana jin gajiya, nutsuwa da rauni a cikin tsokoki.

Abubuwa masu zuwa na iya shafar metabolism:

1. Jinsi A cikin jikin mace, komai yana da sauƙin hankali koyaushe fiye da na maza.
2. Canjin ciki. Rashin damuwa na endocrine yana ba da gudummawa ga raguwar adadin metabolic.
3. Shekaru. Metabolismism a zahiri yana rage gudu da 10% a duk shekaru 10 bayan shekaru 20 da haihuwa.
4. Halin gado A cewar kididdigar, a cikin mutane masu kiba, iyayen su ma sun yi kiba.
5. M zuwa low-kalori bayyana abinci. Yunwa tana da damuwa ga jiki, wanda yakan amsa ta hanyar rage haɓaka metabolism da ƙoƙarin tattara ƙwayoyin mai.

Ana iya haɓaka metabolism tare da taimakon irin waɗannan matakan:

• guji tsawan lokaci tsakanin abinci;
• ci akalla sau biyar a rana;
• kada ku ware karin kumallo;
• ware lokaci don horar da wasanni, bayar da fifiko ga kaduna;
• kiyaye ma'aunin ruwa;
• ku ci abincin carbohydrate da safe, kuma ku bar furotin don abincin dare;
• son ƙaunar kwatankwacin shawa da iyo ruwa - hanyoyin ruwa daidai watsa jini da haɓaka metabolism.

An yi imani da cewa yanayin zafi mai zafi na iya haɓaka tafiyar matakai na rayuwa. Sabili da haka, ziyartar wanka ko sauna na iya taimakawa sosai a yaƙi da wuce haddi mai yawa.

Kayayyakin Saurin Hanyar Hanzari

Kuna iya shafar hanzarin metabolism kawai ta ƙara abubuwan sha da jita-jita daga abubuwan da ke haɓaka metabolism ga abincin. Don yin wannan, kuna buƙatar sanin waɗanne samfuran samfuran haɓaka ƙimar metabolic.

Wake. Ganyen ja yana da abubuwa masu haɓaka metabolism:

• fiber - yana haɓaka narkewa kuma yana ba da ji na cika;
• sitaci mai jurewa - yana tsabtace hanji kuma yana lalata microflora na pathogenic;
• sunadarai - wajibi ne don gina ƙwayar tsoka da kuma ƙarfafa rushewar ƙwayoyin mai;
• baƙin ƙarfe - yana haɓaka kitsen mai yana daidaita jinin jini;
• Bitamin B da sinadarin zinc - suna kara samar da kwayoyin testosterone wadanda suka zama dole domin samuwar tsoka.

Seleri. An yi imani cewa seleri ba ya da adadin kuzari kwata-kwata. Wannan ba haka bane. Kawai makamashin da jiki yake kashewa wajen narkewar wannan tsiron ya fi yawan adadin kuzari.

Yin amfani da seleri a cikin salads ko azaman abun ciye-ciye, har ma da haɗuwa da abinci mai kalori mai yawa, yana rage yiwuwar wuce gona da iri, inganta narkewar abinci da samar da hanzarin ƙwayar tsoka. Don lura da mummunar tasirin, yana da kyau ku ci seleri wanda aka shirya tare da ginger ko kirfa.

Berries. Abubuwan abinci masu dadi waɗanda ke shafar ƙwayar magudi sun haɗa da berries, musamman ma raspberries. Rasberi yana da ƙarancin kalori kuma yana ɗauke da enzymes na 'ya'yan itace waɗanda ke samar da saurin lalacewa na ƙwayoyin lipid. 100 g na berries da aka ci kafin abinci zai taimaka narke abinci mai yawa kuma yana hana ajiyar mai mai.

Cakulan. Ya ƙunshi sinadarin magnesium, wanda ke ba da ma'anar metabolism. Magnesium yana samar da adiponectin - wani sinadari wanda ke karfafa kona kitse.

Wannan kawai ya shafi cakulan duhu mai ɗauke da aƙalla 70% koko. Wannan ba yana nufin cewa ya kamata cakulan cakulan cikin ƙwazo a cikin menu ba, amma ɗan ƙaramin samfurin zai haɓaka yanayinku kuma yana da tasiri mai amfani ga metabolism idan kun ci shi sau ɗaya a rana.

Curry. An yi bayanin ingancin Curry ta hanyar haɗuwa da irin waɗannan kayan ƙona-mai mai ƙonewa kamar ginger, turmeric da barkono mai zafi a cikin wannan ƙanshin. Yin amfani da curry na yau da kullun a cikin dafa abinci zai ba ku damar hanzarta metabolism kuma ku rasa nauyi.

Cinnamon taimaka wajen sauri ji cikakken. Idan kun ƙara wannan yaji a cikin jita-jita, to, yiwuwar wuce gona da iri zai ragu. Bugu da kari, kirfa yana shafar metabolism, yana rage girman yawan sukari a cikin jini, yana kuma hana kwalliya ta kwalliya. Ya isa a yi amfani da yau da kullun kwata kwasfa kayan yaji.

Bone broth. Don ingantaccen metabolism, dole ne a cika bukatun biyu: shaye-shaye masu kyau na abubuwan gina jiki da kuma wucewar kayayyakin lalata. Yana da ikon sarrafa collagen. Kuma collagen, tare da sunadarai da ma'adanai, ana samun su a cikin fatar ƙashi.

Tekun Bahar Maliya. Ya kamata a cinye tekunan Tekun Teko da sauran baƙin kai a kai a kai, amma ba fi sau uku a mako ba.

Algae yana da wadata a cikin aidin, wanda ke inganta aiki na glandon thyroid kuma yana da tasiri mai amfani akan metabolism. Amma wuce haddi na aidin na iya haifar da guba.

Man Kwakwa. Dingara mai kwakwa a lokacin dafa shi ko amfani da shi sabo zai iya daidaita jikinka da ingantaccen mai mai. Wannan zai taimaka inganta aikin thyroid da hanzarta metabolism.

Apple cider vinegar Yana taimaka wa matakan suga na karba jini. Wani amfani mai amfani da ruwan inabi shine iyawarsa don haɓaka samar da ruwan narkewa a cikin ciki, wanda ke inganta narkewa. Don hanzarta tafiyar matakai na rayuwa, yana da kyau a ringa salati tare da cakuda apple cider vinegar, zuma da lemun tsami, tare da ƙari da barkono cayenne da kirfa.

Inabi quite wani sanannen 'ya'yan itace da taimaka yaƙi wuce haddi mai reserves.

Ascorbic acid da fiber suna cikin itacen innabi, yana inganta rigakafi kuma yana inganta narkewa. Bugu da kari, innabi yana da karfi sosai a cikin aikin metabolism.

Kawa. Cin mutuncin kofi mai karfi ya cutar da tsarin jijiyoyin jini, amma shan wasu kofuna na giya mai tsami kowace rana zai samar da kuzarin da ake bukata don horar da wasanni kuma hakan zai taimaka wajen inganta matakan rayuwa.

Kifi. Kyakkyawan metabolism yana buƙatar mai mai. Amma mai ƙoshin lafiya, kamar su omega-3 mai kitse. Akwai su da yawa a cikin kifin salmon. Saboda haka, shirya ranar kifi sau biyu a mako, zaku iya hanzarta tafiyar matakai na rayuwa, daidaita matakan glucose da kuma kawar da tasirin damuwa.

Barkono mai zafiko kuma akasin haka, capsaicin da ke cikin sa na taimaka wajan rage cin abinci da samar da nutsuwa. Yana haɓaka ƙarfin kuzari, wanda ke haifar da saurin kona adadin kuzari da ƙwayoyin mai. Kuna iya ƙara barkono mai zafi a cikin darussan farko, a cikin salads ko sandwiches, amma yana da kyau kuyi wannan yau da kullun.

Ganyen shayi. Abincin kirki da na tonic kamar shayi na kore yana karya fitsari kuma yana inganta metabolism.

Zamu rabu da kilogram 3 a kowace shekara, ya isa a sha madara uku ko hudu na abin sha a kullun kuma maganin epigallacatechin gallate wanda ke cikin shayi zai taimaka wajen kula da yanayin jiki sosai.

Turkiyya. Kayan kaji na da matukar inganci ga furotin don gina tsoka. Kuma kamar yadda kuka sani, ana kashe adadin kuzari akan narkewar abinci na furotin, wanda ke taimakawa rage nauyi cikin sauri.

Kankana. Ya ƙunshi arginine - amino acid wanda ke hanzarta fashewar mai. Amma akwai sukari mai yawa a ciki, don haka bai kamata ku zagi m da berries mai zaki ba, don asarar nauyi ya isa ku ɗan ci fiye da guda biyu.

Alayyafo. Ofayan abubuwan da aka samo alayyafo shine manganese. Wannan abu yana inganta tsarin jini da ƙarfin kashi, yana daidaita tsarin jijiya da aikin thyroid, kuma yana da tasiri mai amfani akan aikin jima'i da aikin kwakwalwa. Kuma ba shakka, yana ba da gudummawa ga haɓaka mai mai.

Ruwa wajibi ne don barga aiki na dukan kwayoyin. Yana hanzarta tafiyar matakai na rayuwa, yana rage yawan ci kuma yana fitar da gubobi da gubobi. Za'a iya lissafin isasshen ruwan yau da kullun idan kun ninka nauyin ku ta 30. Kuna buƙatar sha wannan adadin ruwan a cikin grams a yayin rana, yana ƙaruwa da byan mata da tabarau akan ranakun zafi da lokacin tsananin motsa jiki.

Brown shinkafa da oatmeal. Duk samfuran hatsi da ƙwayar oatmeal na samar da jiki, wanda ke ɗaukar makamashi mai yawa don narkewa.

Bugu da kari, hatsi sun yi daidai da na dogon lokaci, tabbatar da tsayar da matakan glucose da aka karba kuma suka rage karancin bitamin da ma'adanai.

Kayayyakin madara. Rashin ƙwayar ƙwayar baƙin jini yana hana metabolism aiki. Cin kayayyakin kiwo tare da karancin mai mai sau biyu a rana na iya hanzarta haɓaka metabolism sama da 60%.

Mustard, Horseradish da Ginger. Amfani mai aiki a cikin shirye-shiryen mustard, ginger da horseradish zasu taimaka samar da narkewar abinci da faɗi ban kwana ga karin fam. Grey ya dade da zama sananne a matsayin samfurin da ke ƙarfafa rushewar kitse da haɓaka metabolism.

Ya ƙunshi enzyme wanda ke haɓaka wurare dabam dabam na jini kuma yana taimakawa tsayayyen ƙwayar tsoka tare da iskar oxygen. Za a iya amfani da mustard azaman kayan yaji ko kuma an yi shi daga ƙwayar mustard jiko (1 tsp. Tsaba ta 250 ml na ruwa) a sha 50 ml sau hudu a rana.

A apples mai arziki a cikin bitamin, ma'adanai da fiber. Musamman ma ana samun fiber mai yawa a cikin kwasfa.

Yana tsabtace hanji, yana inganta narkewa kuma yana ba da jin daɗin jin daɗi na dogon lokaci, don haka yana da amfani sosai don amfani da apples for abun ciye-ciye tsakanin manyan abinci.

Bugu da kari, wadannan 'ya'yan itatuwa suna dauke da mai yawa na baƙin ƙarfe, wanda ke taimakawa haɓaka wurare dabam dabam na jini da dawo da ƙima na rayuwa.

Kabeji. Duk wani nau'in kabeji zai zama mai mahimmanci a cikin yaƙi da wuce ƙima, saboda yana da wadatar fiber. Ya kamata a biya kulawa ta musamman don broccoli da sauerkraut.

Broccoli shine tushen bitamin A da K, waɗanda suke dacewa don haɓakar furotin da gina sabbin ƙwayoyin cuta. Hakanan ya ƙunshi ascorbic acid da alli, ba tare da wanda ba shi yiwuwa a cimma ayyukan da ba a katse shi ba na tsarin ciki. Broccoli yana ƙone kitsen fitsari kuma yana taimakawa kawar da gubobi daga jiki.

Lactic acid da ke cikin sauerkraut shine mafi kyawun mai kara kuzari na tafiyar matakai na rayuwa, yana hana microflora pathogenic a cikin hanji kuma yana kara karfin garkuwar jiki.

Ruwan innabi jaTabbas, yana nufin abubuwan sha, amma 100 ml na abin sha a abincin dare zai taimaka hanzarta haɓaka metabolism.

Giya ta ƙunshi resveratrol - abu ne wanda ke toshe wa masu karɓar ƙwayoyin lipid kuma yana hana ajiyar mai mai.

Bugu da ƙari, resveratrol yana haɓaka samar da furotin kuma yana ƙarfafa fashewar mai.

Ganyewanda ke haɓaka ƙona kitse kuma suna iya shafar hanzarin metabolism:

• nettle - rage jin yunwar;
• ginseng - yana haɓaka narkewar abinci kuma yana hana ci;
• dandelion - yana mayar da sel hanta da satitti da bitamin;
• itace lice da burdock - irin wannan duet yana karfafa tsarin narkewa kuma yana rage ci.

Infusions da kayan kwalliyar baƙar fata da ganyayyaki na ganye, fure-fure da oregano sun nuna kansu daidai. Wadannan ganye za a iya gasa tare ko kuma daban, ana iya ƙara berries kuma a sha a kullun maimakon shayi don rage nauyi a jiki.

Bitamin B. Rashin kowane bitamin zai cutar da lafiyar, amma rashin bitamin B2 ne wanda zai haifar da jinkirin narkewar abinci a jiki da kuma haifar da cutar rashin jijiya. Rashin isa B1 zai haifar da rauni na tsoka da rushewar jijiya. Kuma suna haɓaka metabolism kuma suna ƙaruwa na kariya na bitamin B9 da B12.

Yawan abinci mai wuce gona da iri

Dietitian Haley Pomroy ya samar da abinci don hanzarta tafiyar matakai na rayuwa a jiki. Ta yaya take aiki? An tsara abincin har tsawon makonni 4 kuma a wannan lokacin ya kamata ku watsar da sukari, kayan kiwo, masara, kofi da barasa. An bada shawara don farawa tare da cin abinci na carbohydrate, sannan canzawa zuwa furotin, sannan kuma ku haɗu da sunadarai, mai da carbohydrates, rarraba tsarin yau da kullun na samfurori zuwa ƙananan rabo kuma ku ɗauki abinci sau da yawa a rana.

Makon farko ya kasu kashi uku, kowane ɗayan yana da nasa shawarwari:

1. Kwanakin farko na farko, an dawo da aikin adrenal kuma an sami sauƙin damuwa danniya. Wadannan ranakun, karin kumallo, abincin rana da abincin dare ya kamata ya ƙunshi abinci na hatsi, kuma an cinye 'ya'yan itatuwa a cikin abincin ci na farko da na biyu.
2. Kwanan kwana 2 na gaba tsoka yana inganta. Sau biyar ana bukatar abinci kuma a wannan karon. Abincin furanni da 'ya'yan itatuwa an maye gurbinsu da kayan lambu, nama da kayan abinci na kifi, wato, na kwana biyu, ku ci furotin da fiber kawai.
3. Kwanaki 3 na ƙarshe na makon farko suna da nufin ƙarfafa ayyukan zuciya da jijiyoyin jini. Abinci sau 5 a rana. Tsarin ya hada da kayan abinci na hatsi da kuma abincin abincin teku, salads daga kayan lambu mai sabo, wanda aka kera da man shanu, kwayoyi, tsaba, 'ya'yan itatuwa da kayan marmari.

Sati na biyu gaba daya yana maimaita matakan farko. Amma yanzu kuna buƙatar haɗa aikin tunani akan kanku: don sake tunani game da tsoranku, kawar da laifi da kuma rage damuwa.

A mako na uku, an kara wasu sharudda:

• tazara tsakanin abinci bata wuce awa 4;
• 5 cikakken abinci a rana;
• shan akalla tabarau 8 na ruwa kowace rana;
• karin kumallo ba tare da minti 30 bayan farkawa.

Makon na huxu bai banbanta da na baya ba. A wannan lokacin, matakai na rayuwa sun dawo, kuma ƙwayoyin mai sun rabu a iyakar gudun.

Abincin Abincin Haley Pomeroy:

Dole ne a bi waɗannan ka'idodin abinci mai gina jiki koyaushe:

• Ku ci abincin da aka yi da gida wanda aka yi da samfuran halitta
• karin kumallo bayan mintuna 30 daga lokacin farkawa;
• ƙi kofi, ruhohi, masara, kayan soya, sukari da gishiri;
• dauki hadadden bitamin;
• aiki na jiki don fara rabin sa'a bayan cin abinci.

Wannan hanyar kula da abinci mai gina jiki, haɗe tare da salon rayuwa mai aiki, zai taimaka wajen haɓaka ƙimar ƙarfin rayuwa, ingantacciyar lafiya da kyakkyawan yanayin lafiyar jiki.

Aikin mai zai narke sannu a hankali, tasoshin jini zai karfafa da kuma kawar da sinadarin cholesterol, a sakamakon wanda yaduwar jini da abinci mai gina jiki zasu inganta. Duk wannan zai tabbatar da aikin haɗin gwiwar dukkan tsarin na ciki kuma zai ba da gudummawa ga kyakkyawan ci gaba.