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A duk lokacin da kuka ji kalmar 'mai', kuna hanzarta kaurace - musamman idan kuna fuskantar duk wani tsarin rage nauyi. Thea'idar mai sauƙi don asarar nauyi shine ƙona ƙarin adadin kuzari fiye da abin da kuke cinyewa. Wannan zai tilastawa jikinka ya fasa kitse da aka ajiye don samun ƙarfin ƙarfin da ake buƙata.
A cikin kalmomi masu sauƙi, idan kuna son cin zarafin wuyan turkey, to, kuna buƙatar bincika halayen abincinku. Don haka, abincinku ya kamata ya haɗa da daidaitaccen abinci mai ƙoshin abinci mai gina jiki don kyakkyawan sakamako.
Duk ƙwayoyi ba shaidan bane kamar yadda mutane da yawa suka ɗauka kuma jikinmu yana buƙatar ƙwayoyi masu mahimmanci don suyi aiki yadda yakamata da kuma taimakawa asarar nauyi. Ana iya rarraba ƙwayoyi a matsayin mai kyau da marasa kyau. Kyakkyawan ƙwayoyi suna taimakawa wajen haɓaka ƙarfin ku kuma suna kiyaye zuciyar ku daga cututtuka daban-daban [1] [biyu] .
Yawancin mutane sun rikice game da wane mai kyau mai kyau daga mara kyau, don haka bari mu tattauna wasu daga cikin kayan abincin da ya kamata su shiga cikin abincinku don saurin nauyi da rashi mai kyau waɗanda aka san su dauke da ƙwayoyi masu kyau a cikinsu.
yanayin soyayya a cikin fina-finan turanci
1. Avocado
Mai dauke da kashi 80 na mai, avocado yana dauke da wani sanadarin mai wanda ake kira oleic acid wanda yake da matukar amfani ga lafiyar mutum [3] . Bincike ya gano cewa avocado yana dauke da sinadarin potassium fiye da ayaba kuma yana taimakawa wajen yaki da cholesterol [4] .
Hakanan an gano cewa mutanen da suka hada da avocado a cikin abincinsu zasu sami ƙarancin ciki saboda kasancewar mai mai kyau wanda zai taimaka inganta ƙwarin ku [5] .
2. Kwayoyi
Kwayoyi an dauki su azaman kayan abinci mafi koshin lafiya wadanda suke dauke da mai mai kyau, zare da furotin [6] . Karatun ya nuna cewa mutanen da suke cin lafiyayyen goro kamar goro, almond da kuma kwayar macadamia sun kasance cikin koshin lafiya kuma suna da ƙarancin haɗarin kamuwa da kiba, saboda waɗannan suna ɗauke da lafiyayyen ƙwayoyi na rashin nauyi [7] .
3. Chia Tsaba
28 grams na chia tsaba ya ƙunshi kusan gram 9 na kyawawan mai. Chia tsaba suna dauke da lafiyayyen mai na omega-3, wanda yake yana da kyau sosai kuma yana da lafiyar jiki kuma wadannan tsaba suma suna dauke da kitse mai kyau don rashin nauyi [8] .
Jadawalin abincin indiya don samun siriri
4. Fuka-fuka
Wadannan tsaba suna dauke da omega-3 fatty acid da lafiyayyen fiber, da kuma g g 9 na kitse (a cikin babban cokali 2), wanda kusan ba shi da dadi [9] . Abincin fiber a cikin flaxseeds yana taimakawa inganta ƙimar nauyi kuma yana taimakawa rage matakan cholesterol mai yawa [10] .
yadda ake rage saggy nono
5. Dark Chocolate
Wadannan kayan marmarin suna ba da adadi mai yawa (9 g) na lafiyayyen mai wanda yakai kaso 65 cikin 100 [goma sha] . Duhun cakulan shine mafi girman matakin antioxidants wanda ke taimakawa wajen sarrafa cholesterol da hawan jini.
6. Duka-kwai
Karatun da aka yi kwanan nan ya nuna cewa cholesterol a cikin kwai-kwai baya shafar matakin cholesterol a cikin jini. A hakikanin gaskiya, cikakken kwai shine kadai abincin da ya kunshi kowane sinadarin gina jiki da jikin mu ke bukata [12] .
Qwai kuma yana dauke da sinadarin antioxidants masu matukar amfani ga lafiyarmu, wanda ke sa kwai-kwai abinci mai saukin nauyi [13] .
7. Kifi Mai kitse
Kifi kamar kifin kifi, mackerel, sardine, herring da kifi sun hada da omega-3 fatty acid wanda ke taimakawa rage nauyi [14] . Bugu da kari, cin kifin mai kitse yana karawa mutum lafiya, tare da kyakkyawan yanayin zuciya da kariya daga cuta kamar rashin hankali [goma sha biyar] .
8. -arin Budurwa Zaitun
Ana ɗaukar man zaitun mai ƙarancin-ɗayan a matsayin ɗayan abinci mafi ƙoshin lafiya, amma mutane ƙalilan ne a zahiri suka sani cewa yana da yawa cikin ƙwayoyin lafiya. Yana da fa'idodi masu yawa na kiwon lafiya kuma ya ƙunshi bitamin E, bitamin K da kuma antioxidants masu ƙarfi, waɗanda ke taimakawa haɓaka ƙimar lafiya mai kyau [16] .
9. Man Kwakwa
Daya daga cikin ingantattun hanyoyin samun kitse a yau wanda muke dashi, man kwakwa yana da kusan kashi 90 na kayan mai kuma dukkansu suna da amfani ga lafiyar mutum. [16] .
magungunan gida don tabon fuska
Da gaske ƙwayoyin cuta suna aiki azaman haɓaka don haɓaka haɓakar jikinmu da taimako cikin ƙona kusan adadin kuzari 120 kowace rana. Wadannan kitsoyin mai kuma taimakawa wajen rage kitse a ciki [17] .
10. Yoghurt mai cikakken kiba
Akwai kuskuren fahimta game da cewa kayan abinci da ke ƙunshe da cikakkun ƙwayoyi na da illa ga lafiyar jiki, amma bincike ya nuna cewa hatta abincin da ke ƙunshe da mai mai yawan gaske yana da matukar amfani ga lafiyarmu. Cikakken yoghurt mai cikakken misali, yana taimakawa wajen narkewar abinci, yana yaƙi da cututtukan zuciya da kiba [18] .
A Bayanin Karshe…
Fat na da mahimmanci ga jikin mu da lafiyar mu baki daya. Daidaitaccen abinci ya kamata ya kunshi lafiyayyun abinci mai kunshi da mai. Yi la'akari da yawan abin da kuke cinyewa saboda matsakaici shine maɓalli.
Tambayoyi akai-akai
Tambaya: Shin lafiyayyen mai na taimaka maka ka rage kiba?
ZUWA. Atswayoyi masu narkewa sune lafiyayyun ƙwayoyi waɗanda aka fi samu a cikin man zaitun, goro, tsaba da wasu abincin dabbobi. Abincin da ke cike da ƙwayoyin mai ba zai iya taimakawa tare da asarar nauyi ba kuma yana iya rage haɗarin kamuwa da cututtukan zuciya, muddin ba su ƙara ƙarin adadin kuzari a abincinku ba.
Q. Shin lafiyayyen mai na sa kiba?
za mu iya amfani da serum gashi kullum
ZUWA. Duk da yawan mai mai yawan adadin kuzari a cikin gram fiye da furotin ko kuma carbohydrates, abincin da yake da mai mai yawa baya sanya mutane kiba. Wannan ya dogara gaba daya kan mahallin. Abincin da yake dauke da sinadarin carbi da mai zai sa kiba, amma ba saboda kitse bane.
Tambaya: Shin man gyada mai mai lafiya ne?
ZUWA. Ee.
