Hypertrophic Cardiomyopathy: Cutar cututtuka, Dalili, Jiyya da Rigakafin Duba Samfura Don Faɗakarwa Cikin Gaggawa BADA Sanarwa Don Faɗakarwar Yau da kullunKawai A ciki
-
Chaitra Navratri 2021: Kwanan wata, Muhurta, Ibada da Muhimmancin Wannan Bikin -
- Hina Khan tayi Murmushi Tare da Inuwar Green Green Inuwa Da Lebunan tsirara Masu Haskakawa Samun Dubi Kadan Cikin Matakai Masu Sauƙi!
- Ugadi Da Baisakhi 2021: Haɗa Farin Cikinku Da Shagalinku Tare Da Cece-Kuce Masu Kwarewar Gargajiya na Gargajiya
- Horoscope na yau da kullun: 13 Afrilu 2021
Karka Rasa
- Medvedev ya fice daga Monte Carlo Masters bayan tabbataccen gwajin coronavirus
- Vishnu Vishal da Jwala Gutta don ɗaura aure a ranar 22 ga Afrilu: Duba cikakkun bayanai a nan
- Kabira Motsi Hamisa 75 An Bada Gudanar da Kasuwancin Kasuwanci a Indiya
- Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan Da Sauran Taurarin Kudu Suna Aika Fata Ga Fans
- Faduwar Farashin Gwal Ba Kamu bane Damuwa Ga NBFCs, Bankuna Suna Bukatar Su Kiyaye
- Lia'idodin AGR Da Latestarancin pectaramar Hanya Zai Iya Shafar Sashin Telecom
- Sakamakon Sakamakon Policeansanda na CSBC Bihar na ƙarshe na 2021 ya bayyana
- Mafi Kyawun wurare 10 Don Ziyarta A Maharashtra A Watan Afrilu
Akwai hanyoyi da hanyoyi da yawa waɗanda ke taimakawa haɓaka ƙimar nauyi. Daga motsa jiki zuwa kari zuwa abinci, jeren baya ƙarewa. Duk da yake mafi yawanmu suna da ra'ayin rasa nauyi a cikin tunaninmu, da alama abu ne mai sauƙin-faɗa-da-wuya.
Amma babu buƙatar ƙarfafa kanka tare da tunanin haɗarin abinci ko motsa jiki mai tsauri duk abin da kuke buƙatar yi shi ne sa ido sosai akan abin da za ku ci da wanda ba za ku ci ba, gaskiya.
nasiha ga lafiyayyen gashi girma ta halitta
Idan kuna da niyyar zubar da fam kaɗan, to, kicin ɗin ku shine yanke shawara don asarar ku. Rikicewa? Kun jera layi a kan ɗakunan girki na wasu kayan aikin lafiya, suna taimaka muku a cikin tafiyar asarar nauyi.
A cikin wannan labarin, mun lissafa wasu daga cikin mafi kyawun kayan haɓaka nauyi waɗanda aka samo a gida. Karanta kara don sanin game da jerin abubuwan haɗakar nauyi.
1. Jinjaye
An ɗauka a matsayin ɗayan mafi kyawun sinadaran rage ɗakunan girki, ginger shine thermogenic, wanda ke nufin cewa kayan ƙanshi a kan amfani yana ƙaruwa da zafin jikin ku, wanda ke ƙona kitse cikin sauri da inganci. [1] . Sanannen sanannen abu ne na maganin kumburin ciki, ginger yana kuma taimakawa wajen fasa dusar, yana sanya jiki sauki ga fitar iska.
2. Tafarnuwa
Tafarnuwa wani sinadari ne da zaka kara wa abincinka idan kana son rage kiba kuma ance yana da abubuwan hana kiba wadanda ke taimakawa wajen hana taruwar kitse a jiki, ta hakan yana hana karuwar kiba [biyu] . Bugu da kari, nazarin ya nuna cewa yawan amfani da tafarnuwa a kai a kai na iya taimakawa wajen magance danniya da rage alamun tashin hankali.
3. Black Pepper
Baƙar fata baƙar fata tana da ƙananan kalori kuma tana ɗauke da bitamin, ma'adanai, zaren abinci da ƙoshin lafiya, waɗanda duk ke ba da gudummawa ga asarar nauyi na wannan baƙin gwal. Nazarin ya nuna cewa barkonon baƙi ya haɗa da piperine, wanda ke inganta metabolism, yana hana bambance-bambancen kwayar halitta mai ƙara kuma yana ƙara yawan wadatar halittu masu gina jiki - duk suna da fa'ida don tafiyar asara. [3] .
4. Turmeric
Ana amfani dashi ko'ina don kusan komai da komai (raunuka ga matsalolin bacci), turmeric yana da ƙarancin adadin kuzari kuma yana taimakawa haɓaka ƙimar rayuwa kuma yana inganta tsarin garkuwar jiki. Kamar yadda turmeric ya ƙunshi adadin kuzari mara nauyi, ana iya amfani dashi azaman mai haɓaka dandano ga duk abinci ba tare da tsoron ƙaruwar nauyi ba [4] .
5. Kirfa
Ofaya daga cikin abubuwan haɗarin asarar kitsen lafiya mafi ƙoshin lafiya ba wani bane face kirfa. Baya ga sauran kayanta na gina jiki, kirfa yana taimakawa tare da saurin rage nauyi. Ara kirfa a cikin kofi da safe shine hanya mafi sauƙi don rage nauyi [5] .
6. Barkono Cayenne
Barkono Cayenne ba shi da kalori. Karatun ya nuna cewa shan su a kai a kai zai taimaka wajen hana yawan ci da taimakawa jikinka kona yawan adadin kuzari. Don haka, idan kuna neman lafiyayyar hanya don sarrafa sha'awar ku da rage nauyi, ƙara barkono cayenne a cikin abincinku [6] .
7. Tsabar mustard
Seedswayar mustard ta ƙunshi selenium, ma'adinai da aka sani don kulawa da aikin aikin ka na dace, wanda hakan ke taimakawa tare da rage nauyi [7] . Kuna iya ƙara ƙwayoyin mustard a cikin jita-jita ku kuma rage kiba cikin koshin lafiya.
8. Fulawa
Duk da yake flaxseeds suna da fa'idodi da yawa, an fi sanin tsaba da farko don dukiyoyinsu don narke ƙarin ƙwayoyin daga jiki, don haka yana taimakawa asarar nauyi. Rawar tsaba a cikin asarar nauyi ya fito ne daga abubuwan da yake da shi na musamman na gina jiki da ƙwayoyin halitta (zare, muhimmin mai mai ƙamshi, lignin da ƙananan carbi) [8] .
Wadanne 'ya'yan itatuwa da za ku ci a lokacin daukar ciki
9. Chia Tsaba
Chia tsaba an cika ta da zare, wanda zai sa ku cika sosai na tsawon lokaci kuma yana taimakawa hana cin abinci fiye da kima, kuma kamar yadda waɗannan seedsa seedsan suna ɗaukar lokaci mai tsawo don narkewa, kuma suna tsayawa na tsawon lokaci a cikin ciki bayan amfani [9] . Hakanan, waɗannan seedsan tsaba suna ɗauke da fiber mai narkewa, wanda yana rage ƙimarku kuma yana hana kumburin ku ma.
10. Tsabagen Tsaba
Sesame seed suna da wadata a cikin fiber da furotin, wanda ke taimaka muku ku koshi da kuma hana ƙoshin abinci, wanda hakan yana da amfani ga rage nauyi [10]. Ban da wannan, kwayayen sisin suna kuma haifar da samar da enzymes mai ƙona jiki a cikin jiki, wanda ke taimakawa rage nauyi.
11. Mint
Caloriesarancin adadin kuzari da yawan fiber na abinci a cikin ganyen mint suna taka muhimmiyar rawa wajen gudanar da asarar nauyi. Nazarin ya nuna cewa cinye ganyen mint na iya taimaka maka cikin rashin lafiya ta yadda za a rasa wani nauyi saboda ciyawar tana da karancin kalori, tana kara kuzari, kuma tana inganta narkewar abinci [goma sha] .
12. wake wake (Rajma)
Wani sanannen sinadarin da ake amfani dashi a cikin abincin Indiya, rajma / wake wake yana da wadataccen furotin, zare, da abinci mai gina jiki, kuma amfani da shi na iya taimaka muku rage nauyi, nazarin ya nuna. Koyaya, tabbatar cewa ka guji ƙara mai da yawa / gishiri / masala [12] .
13. Lentils
Lentils kyakkyawan tushe ne na tushen furotin da fiber. Yin amfani da lentil na iya taimakawa wajen ƙirƙirar ƙarin ƙoshin lafiya kuma yana iya taimakawa tare da rage nauyi.
kula da gashi a gida don bushe gashi
14. Apple Cider Vinegar
Samun fa'idodi daban-daban na lafiya kamar rage matakan sukarin jini, sarrafa matakan insulin, inganta metabolism da magance kuraje, apple cider vinegar shima yana da ikon rage kitse a jiki [13] . Apple cider vinegar na dauke da sinadarin acetic, wanda zai iya taimakawa wajen rage kiba yayin da asid din yake tarwatsa abincin sosai kuma yana hana jininka shan karin kitse, dan haka yana taimakawa rage nauyi.
15. Man Zaitun
Man zaitun yana da lafiyayyen abun mai wanda ke inganta jin cikewar jiki. Lafiyayyun lafiyayyun jiki na taimaka wajan kara koshi da kuma taimaka wajan daukar bitamin mai narkewa, wanda zai iya taimakawa rage nauyi.
16. Man Kwakwa
Nazarin ya nuna cewa, don asarar nauyi, karin budadden man kwakwa ana daukar shi mafi kyawu saboda ba ya dauke da kitse mai hade da jiki, wanda ke haifar da hauhawar matakin cholesterol kuma yana da alhakin karuwar kiba. [14] . Kamar yadda wasu daga cikin mai mai mai a cikin kwakwa na iya rage ci da ƙara ƙona mai, hakan na iya taimaka muku rage nauyi.
17. Karas
Karas yana da ƙarancin adadin kuzari amma yana da ƙoshin lafiya, yana mai da su abinci mai saurin asara mai sauƙi [goma sha biyar] . Kara da ruwan 'ya'yan karas a cikin abincinku na yau da kullun na iya zama ɗayan hanyoyi mafiya inganci don rasa mai mai, nazarin ya tabbatar.
Wasu karin kayan kwalliyar abinci, ganye, kayan lambu da kayan kwalliya waɗanda zasu iya taimakawa asarar nauyi sune kamar haka.
Wadannan kayan abincin ko na yanayi ne, basu shahara sosai a dakin girkin Indiya ba ko kuma kayan lambu / 'ya'yan itace:
deepika padukone in casual wears
18. Yogot na Girka : Bincike ya nuna cewa kayan abinci masu wadataccen sinadarin calcium kamar yoghurt sun samar da sakamako mai yawa na asarar nauyi fiye da kayan ƙoshin alli shi kaɗai.
19. 'Ya'yan kabewa : 'Ya'yan kabewa sune kyakkyawan tushen furotin da zare waɗanda sune mahimman abubuwan haɗuwa don rage nauyi. Wadannan suna yin lafiyayyen abinci, mai saukin abun ciye ciye.
20. Chickpeas : Wadannan suna da wadataccen fiber da furotin. Chickara kaji a cikin salad ɗinku zai haifar da abinci mai ƙoshin ciki.
21. Ganye koren kayan lambu : Ganye masu ganye kamar kale, alayyaho, kwalabe, kawancen swiss sun dace da cin abincin rage nauyi tunda suna da ƙananan kalori da carbohydrates kuma ana ɗora su da zare.
22. Kayan marmari a jiki : Kayan marmari masu gishiri kamar su broccoli, farin kabeji, kabeji, da kuma sprouts na Brussels suna da yawan zare kuma suna cika cikawa sosai kuma suna da kyau ga raunin nauyi.
23. Boiled dankali : Masana ilimin abinci mai gina jiki sun nuna cewa cin tafasasshen dankali yana daya daga cikin ingantattun hanyoyin cika ciki ba tare da ka damu da karin kiba ba.
24. Avocado : Avocados yana da ƙarancin carbi kuma babban tushen fiber, tare da kowane sabis yana ƙunshe da gram 9 kawai na carbs, 7 daga cikinsu sun fito ne daga zaren kuma yana da tasiri mai rage nauyi.
kyawawan 'yan mata a Indiya
Mafi yawan kayan aikin asarar nauyi a ƙasa:
25. Graa Graan inabi : Cin rabin 'ya'yan itacen inabi kusan rabin sa'a kafin wasu daga abincinku na yau da kullun na iya taimaka muku jin ƙoshin abinci da ƙarancin adadin kuzari gabaɗaya, sabili da haka taimaka asarar nauyi.
26. Cuku gida (Paneer) : Cin kayayyakin kiwo mai laushi, kamar su cuku na gida, yana daya daga cikin hanyoyin mafi kyau don samun karin furotin ba tare da an kara akan nauyin mara lafiya ba.
27: Man gyada : Duk da yake yawan amfani da man gyada na iya haifar da kiba, man gyada na dauke da lafiyayyen mai, bitamin da kuma ma'adanai, kuma yana da karancin sinadarin carbohydrates, wanda ke sanya shi wani sinadari mai kyau na rage nauyi.
28. Balsamic vinegar : Wannan ruwan inabin yana da ƙarancin adadin kalori idan aka kwatanta shi da sauran kayan salatin. Haɗa waɗannan a cikin abincinku zai taimaka muku ku guji wasu suturar masu wadatar calorie.
29. Cashew : Kwayoyi da iri sune muhimmin ɓangare na rage nauyi. Cashews musamman babban sinadari ne don rage nauyi tunda suna da yalwar fiber, furotin, da sauran abubuwan gina jiki.
30. Garin gram (Sattu) : Sattu ko Gram gari sanannen sinadari ne a cikin jita-jita daban-daban na Indiya kuma yana iya taimakawa tare da raunin nauyi saboda yana da furotin da fiber kuma yana taimaka muku rage nauyi ta hanyar haɓaka kumburi da rage kumburin ciki.
A Bayanin Karshe…
A cikin kalmomi masu sauki, 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. Lura cewa ganye, kayan yaji da sauran kayan kicin da aka ambata suna da kayan haɓaka nauyi. Cinye su kawai ba zai taimaka da asarar nauyi mai kyau ba. Yana da mahimmanci a sami lafiyayyen abinci, bacci na yau da kullun da motsa jiki na aƙalla minti 30 kowace rana.
