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Kwadayi makiyin mutum ne. Ina tsammanin duk zamu iya yarda dashi. Amma idan na gaya muku cewa zaku iya dakatar da waɗannan sha'awar ta hanyar cin abinci mai kyau waɗanda ke da amfani ga lafiyar ku. Lokacin da kuka ji kalmar 'abun ciye-ciye', a zahiri tunaninmu yana tunanin 'ba shi da lafiya' - amma bari mu canza wannan, shin za mu yi!
Mafi yawa daga cikin mu sun kasa cin lafiyayyen kuma karin kumallo da safe, wanda ke haifar da gajiya da safe da lokutan cin abincin rana wanda hakan na iya kawo muku wahala ku mai da hankali kan aikin ku ko kuma gama aikin da ya kamata. Sakamakon haka, wannan yana haifar da haɓaka sha'awa kuma galibi ya ƙare tare da ku tare da wasu kwakwalwan kwamfuta ko ƙwanƙwasa babban burger.
A daidai wannan hasken, yawancinmu muna da dabi'ar tashi daga bacci cikin dare da kwanto zuwa kicin don duba firinji don wasu fasa da cakulan. Akwai dalilai da yawa game da dalilin da yasa kuke jin yunwa a tsakiyar lokacin barcinku, tare da na tsakiya shine salon rayuwar zamani, tare da yanayin kiwon lafiya da magunguna.
A cikin labarin na yanzu, za mu samar da jerin kyawawan abubuwan ciye-ciye da za ku iya samu safe da dare, don kawar da yunwar ku da kuma haɓaka ƙimar nauyi a cikin aikin.
jeera yana taimakawa wajen rage kiba
1. Cheese Kuma Apple Yankakken
Cukuwar da ake sarrafawa rabo ce mai kyau da tsakar dare. Waɗannan suna ɗauke da gram huɗu na zare kuma suna da kusan adadin kuzari 70. Kuna iya samun shi tare da apples don haɓaka abincin ku na fiber. Wannan shine ɗayan mafi kyawun ƙoshin lafiya [1] .
2. gasashen Chickpeas
Wadannan suna dauke da gram takwas na furotin da fiber na gram shida [biyu] . Kwano na kaji na iya kiyaye cikinka aƙalla awanni 5 kuma zai iya taimakawa cikin sauƙi ya sauƙaƙe wahalar yunwa. Kuna iya ajiye waɗannan a teburin ku azaman abun cin abincinku.
yadda ake shafa multani mitti a fuska
3. Strawberries Da Yoghurt na Girkanci
Wannan haɗin haɗin da aka cika da ƙarfi an cika shi da gram 20 na ƙoshin gina jiki [3] . Strawberries na iya samar muku da adadin zare da ake buƙata a jikinku kuma zai sauƙaƙe muku yunwa. Haduwar yoghurt da strawberry na iya hana ka yunwa har sai lokacin hutun ka.
4. Shelled Pistachios
Wadannan suna dauke da gram shida na furotin da fiber na gram uku [4] . Cin pistachios da aka zubarwa na iya taimakawa wajen sarrafa sha’awa kuma ya hana ku yin kwalliya akan kayan abinci marasa lafiya. Hakanan, pistachios da aka yiwa kwalliya sune ɗayan mafi kyawun kayan ciye-ciye na safe don asarar nauyi [5] .
5. Fatananan Cuku Cuku da Ayaba
Cuku gida shine tushen furotin mai ban mamaki. Ya ƙunshi kimanin gram 10 a cikin rubu'in kofi [6] . Bananaaramar ayaba na iya kai kimanin gram 10 na zare, saboda haka ya cika ku. Wannan shine ɗayan manyan abubuwan ciye-ciye na safe don ƙimar nauyi. Haka kuma cin ayaba duka na iya taimakawa sauƙin yunwa a ƙoshin lafiya.
6. Salatin Sprout
Sprouts suna da wadataccen abinci, ƙarancin adadin kuzari da mai [7] . Zaka iya amfani da itacen moong wanda ke taimakawa rage matakan hawan jini da kuma taimakawa gurɓata jini. Kuna iya cin salatin tare da lemun tsami, wanda shima yana taimakawa cikin ƙona kitse mafi koshin lafiya [8] .
7. Danyen Gyada
Gyada tana da amfani ga lafiyar zuciyar ka [9] . Suna da wadata a cikin antioxidants da kitse mai ƙoshin gaske wanda ke taimakawa biyan yunwar ku ta hanya mafi lafiya [10] . Yi amfani da ɗan gyada kawai a rana kuma ba fiye da hakan ba.
8. Makhana (Kwaya Kwaya)
Kadan a cikin cholesterol, mai da sodium, makhana shine babban abun ciye-ciye wanda zai dace da dangin abincin da kuke fama dashi. [goma sha] . Mutanen da ke fama da cutar hawan jini, cututtukan zuciya da kiba na iya cin gajiyar wannan kyakkyawan abincin.
9. Poha
Anyi daga flattened shinkafa, wannan abincin shine kyakkyawan tushen ingantaccen carbohydrates. Poha mai haske ne akan ciki kuma za'a iya narke shi cikin sauƙi, yana mai dashi cikakken abun ciye-ciye don sha'awar ku [12] .
10. Granola Bar
Kuna buƙatar zuwa sandunan granola waɗanda basu da ƙarancin sukari da abun cikin kalori [13] . Wadannan suna dauke da gram bakwai na fiber, gram shida na furotin, gram biyar na sukari kuma sun dace da abun ciye-ciye na safe, musamman lokacin da abincin safe ya wuce.
magungunan gida don kawar da fuska tan
11. Ayaba Da Man Almond
Ayaba hakika ɗayan mafi kyawu kuma lafiyayyen abinci ne a can. Tsoma ƙaramar ayaba a cikin cokali na man shanu na almond wanda ba a ɗanɗana ba kuma ku ci lokacin da azabar yunwa ke wasa da barcinku. Haɗin kalori mai haɗari yana kuma taimakawa wajen inganta bacci [14] .
12. Hatsi mai Zafi
A'a, hatsi ba kawai don karin kumallo ba. Samun hatsi na hatsi kamar oatmeal suna da kyau don sha'awar dare, saboda ba kawai yana taimakawa cike cikin ku ba amma kuma inganta ingantaccen bacci [goma sha biyar] . Cinara kirfa ko busassun 'ya'yan itace.
yadda ake amfani da multani mitti don kurajen fuska
13. Haɗin Tafiya
Hannun hanyoyin suna da lafiya kuma suna da daɗi [16] . Zaka iya yin sawayen hanya tare da almond a gida. Driedara busassun fruitsa fruitsan itace, hatsi hatsi da duhun cakulan don kammala hadawar kuma cinye ta don sauƙaƙa wahalar yunwar ku cikin dare.
14. Boyayyen Kwai Fararraki
Furotin daga fararen kwai yana da matukar amfani ga lafiyar ka, domin yana taimakawa tsayar da sikarin jininka kuma saboda haka yana kula da lafiyar yunwa cikin lafiya. [17] . Hakanan zaka iya yin muffins na kwai, wanda akeyi ta hanyar hada kayan lambu da farin kwai (mafi kyau idan kayi wasu da yamma kafin-hannu kuma kiyaye shi a cikin firiji).
15. Noman Kabewa
Ayan ingantattun hanyoyin magance yunwar tsakar dare shine tsabar kabewa. Salty, crunchy da lafiya, 'ya'yan kabewa suna da wadataccen magnesium wanda zai iya taimakawa haɓaka da haɓaka ƙarancin bacci kuma [18] .
A Bayanin Karshe…
Yayinda yake taimaka muku sauƙaƙan wahalar yunwar ku, waɗannan lafiyayyun abincin na da fa'ida ga raunin nauyi. Saboda kasancewar lafiyayyen mai da ƙoshin mai kyau, abubuwan ciye-ciye suna da sauƙin yi kuma suna da daɗin ci.
Layer yanke don gajeren gashi
Tambayoyi akai-akai
Tambaya: Shin cin abun ciye-ciye yana da kyau don ragin nauyi?
ZUWA. Yawancin karatun suna nuna cewa cin abinci tsakanin abinci baya shafar nauyi. Kuma, cin wadataccen furotin, babban abun ciye-ciye na fiber na iya taimaka muku rage nauyi. '
Q. Me zan ci abincin rana idan ina son in rage kiba?
ZUWA. Abinci irin su ƙwai ƙwai, ganye mai ɗanɗano, kifin kifi, kayan lambu mai ƙaya, dankalin turawa da wake da ƙamshiya sune wasu zaɓuka mafi kyau.
Q. Waɗanne abinci ne za a guji yayin cin abinci?
ZUWA. Soyayyen abinci irin su faransan Faransa, abubuwan sha masu zaki, farin burodi, sandunan alawa, kek, kek, kek da ice cream sune nau'ikan abinci daya kamata mutum ya guji yayin cin abinci.
Q. Yaya yawan ciye-ciye zan ci a rana don rasa nauyi?
ZUWA. Daya daga cikin rikice rikice na yau da kullun game da rage nauyin nauyi shine yawan abincin da mutum zai ci a kowace rana. Yayinda wasu nazarin ke faɗi cewa cin abinci sau uku a kowace rana, ba tare da ciye-ciye a tsakanin aiki mafi kyau ba, wasu kuma sunyi imani da cin ƙananan abinci sau shida don ingantaccen nauyi.
