Abincin Abincin: Sharuɗɗa 9 Ga Maza da Mata

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Idan kuna cikin shagaltar da ɓoyayyen ɓoyayyen ku tare da murɗaɗɗen ciki, kunkuntar jiki da madaidaiciyar madaidaiciya don ƙirƙirar tsokoki mai ƙarfi ba tare da mai da hankali kan abincin abs ba, to da wuya ku isa burin ku. Don cimma burin kwalliya da allon wanka, kuna buƙatar bin tsarin abinci mai kyau. Bari mu ga menene abincin abs.

Menene Abincin Abincin?

Babban mahimmancin abincin abs shine shimfida ciki da sa ku rasa nauyi. Abun ƙarancin abinci an gina shi ne kusa da abinci mai cike da abinci guda 12 waɗanda ake tsammanin zasu samar da dukkanin bitamin, abubuwan ma'adinai da fiber da jikinka yake buƙata don rayuwa. Hakanan yana taimakawa wajen gina tsokoki marasa ƙarfi kuma yana ƙona kitse na jiki.

Yin zaɓaɓɓun lafiya shine matakin farko don ƙirƙirar ɓataccen ciki amma, a lokaci guda, yawan cin abincin kalori ya kasance yana kan gaba. Don haka, bin wasu sharuɗɗa na abincin abs zai ba ku damar ɓarna da ɓarna kuma zai sa ku rasa nauyi.

yadda ake kawar da pimples da baƙar fata

Karanta don sanin jagororin abincin abs ga maza da mata.

1. Cin abinci sau biyar ko shida A Rana

Akwai mutane da yawa waɗanda har yanzu suna cin manyan abinci biyu zuwa uku kowace rana kuma galibi suna ƙarancin cin komai tsawon sa'o'i. Wannan tabbas zai iya sa ku rasa nauyi da ƙiba amma, ba za ku iya horar da jikinku ba cikin ƙona mai yadda ya kamata wanda ke da mahimmanci don sarrafa nauyi.

Yin amfani da lafiyayyen abinci ko abun ciye-ciye kowane sa'a uku a ko'ina cikin yini zai daidaita matakan sikarin jininka, ya samar da wadatattun abubuwan gina jiki ga jiki kuma zai taimaka wajen sarrafa sha'awar abinci mara kyau don zaƙi da mai. Wannan zai haifar da ƙarin glycogen ajiya a cikin hanta da ƙwayoyin tsoka.

Don kallon siriri kuma gina ɓarkewar ɓarke, kuna buƙatar cin abinci sau da yawa kuma jadawalin na iya zama kamar haka:

Karin kumallo - 8 am

Abun ciye-ciye - 11 am

Abincin rana - 1 pm

Abun ciye-ciye - 4 na yamma

Abincin dare - 6 pm

Abun ciye-ciye - 8 na yamma

2. Karka Kasance Mai Yunwa

A lokacin da jikin mutum zai yi sigina cewa yana bukatar abubuwan gina jiki, da tuni an hana su. Don guje wa wannan, ci abinci kafin yunwar ta bugi jikinka. Kuna iya samun gilashin girgizar gilashi da ayaba ko kuma furotin wanda ba shi da sukari sosai.

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3. Dakatar da Kidaya Calori

Kada ku ƙidaya adadin kuzarin ku saboda hakan zai sa ku rasa mai da hankali da himma. Dangane da binciken da Ma'aikatar Aikin Gona ta Amurka ta yi, an tambayi maza abin da suka ci kuma aka bincika shi da gaskiya. An bayyana cewa maza daga shekaru 25 zuwa 50 suna cin kitse, hatsi da zaƙi sau biyu da suka yi kiyasi.

Don haka, idan kuna cin abinci guda shida masu kyau a kowace rana, zaku iya tsara abubuwan da kuka raba ta hanyar fiber da furotin.

4. Iyakance Shan Alkahol

Abubuwan sha na giya suna kara adadin kuzari a jikinku wanda ba kwa so yayin da kuke bin abincin abs. Wadannan adadin kuzari a cikin barasa sune adadin kuzari mara amfani wanda zai ƙara sa ku ci sosai kuma ku ƙarfafa jikinku don ƙona ƙananan kitse. Don haka, ta wata hanyar, tana haifar da adana mai a jiki.

5. Sanya Wadannan Kayan Abincin Su Zama Abincin Ku

Abincin ba zai ba ku damar mai da hankali kan wasu nau'ikan nau'ikan abinci don saduwa da ainihin bukatunku na abinci mai gina jiki ba. Wadannan abincin sun hada da goro, wake da kuma legumes, kayan lambu kore, kayayyakin kiwo, hatsi mai narkewa, kwai, nama mara laushi, man gyada, man zaitun, burodin hatsi da hatsi, whey powder, da berry. Haɗa waɗannan abubuwan cin abinci mafi girma a cikin abincinku zai ƙoshi da sha'awar ku da ɗanɗano.

6. Powerarfafa Duk Abincin Tare da furotin

Yaya yawan furotin ya kamata ku ci a rana? Mutumin da ke motsa jiki kuma yake atisaye a kai a kai na buƙatar 0.8-1 g na furotin a kowace fam na nauyin jiki wanda ya isa don samun tsokoki da rasa mai. Hakanan, furotin yana inganta yawan kumburin ku. Don haka, hada da abinci mai wadataccen furotin kamar kaza, turkey, da fararen kwai a cikin abincinku. Kuma masu cin ganyayyaki waɗanda ke bin ƙoshin abinci ya kamata su haɗa da abinci mai gina jiki kamar shinkafar launin ruwan kasa, cuku na gida, waken soya, wake da kuma legumes.

7. Shan Smoothies Kullum

Yi la'akari da yin lamuranku tare da mafi kyawun abinci don ƙoshin abinci. Wadannan smoothies na iya aiki azaman maye gurbin abinci da azaman abinci mai gina jiki kuma. Yin smoothies zai kiyaye lokacinku, ya cika ku saboda kasancewar zaren kuma haka ne, zai kuma biya muku buƙatunku masu daɗi idan kun haɗu da 'ya'yan itace ko man gyada tare.

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8. Ci Cikakken Carbohydrates

Onara girma akan ƙwayoyin carbohydrates masu haɗari daga abinci kamar dankali, taliya, shinkafa mai kaɗa da kayan lambu. A matsayinka na mai mulki, bai kamata ka ci fiye da 2 zuwa 3 na g carbohydrates a kowane layin nauyin jiki ba.

menene amfanin karas

Hakanan, yana da mahimmanci a raba adadin adadin carbs a kowane abincinku.

9. Sha Ruwa Mai Yawa

Ruwa yana da mahimmanci don haɓakar carbohydrates da sunadarai. Idan jikinku baya da ruwa to kokarin horonku zai sha wahala. Dangane da mujallar Physiology of Sport da Motsa jiki, jiki ba zai iya isar da amino acid zuwa ƙwayoyin tsoka ba tare da wadataccen ruwa.

Don haka, kar a jira har sai ka ji ƙishirwa domin wannan alama ce da ke nuna cewa jikinka ya bushe.

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Raba wannan labarin!

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