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Ana ganin cewa yawancin mutane a yau suna gudu ne a baya rasa nauyi don samun sifofin jikin da ake so. Akwai labarai da yawa kan yadda ake rage kiba, irin abincin da za a ci, har ma masu sukar abinci da masu cin abinci suna taka rawa wajen taimakawa mutane su yi yaƙi da kiba.
Amma wasu mutane suna da fata sosai don basu da kyau. Duk maza da mata masu kiba suna jin kunyar fita gaban jama'a. Irin waɗannan mutane suna jin cewa ba za a taɓa zaɓar su don zaman motsa jiki ba saboda nauyin su.
A karkashin irin wannan yanayi, yana da mahimmanci mutane masu fata su dauki 'abinci sau 6 a rana' tare da dukkan abubuwan gina jiki masu mahimmanci. Shan shan protein kawai ko kara kuzari ba zai taimaka wajen samun nauyi ba.
Hakanan ana buƙatar ingantaccen abinci cikin wadataccen adadin. Don haka shirya jadawalin abinci wanda ya ƙunshi abinci 6 a rana don ƙimar nauyi.
Lura: Kamar asarar nauyi, samun nauyi daidai lokaci ne. Ba zai faru a dare ɗaya ba. Don haka, mutum yana buƙatar ci gaba da himma don ɗaukar wannan dogon aikin kuma bi hanyar karɓar nauyi a kai a kai don ganin fa'ida mai amfani a cikin dogon lokaci.
aski ga m fuska dogon gashi
Abubuwan da aka bayar a ƙasa wasu abubuwa ne waɗanda za a haɗa a cikin lamuranku na yau da kullun don samun ƙaruwa.
Shafin Abincin Abincin 6 Don Samun Karbi
Ga jerin wasu abubuwa tare da lokutan, wanda zai iya taimaka muku wajen samun nauyi.
• Ka tashi da safe ka sha kofi da shayi ko kofi tare da sukari da madara mai cikakken mai kafin karin kumallo tsakanin 7-8 na safe.
• Ku ci abincin safe tsakanin 8-9 AM. Don samun lafiyayyen karin kumallo, zaka iya samun yanka biyu na toasted gurasa mai hatsi da yawa tare da man shanu ko cuku tare da dafaffen kwai, da ruwan 'ya'yan itace. Hakanan zaka iya samun kwano na hatsi, hatsi, ko masara, ko samun upma, poha, ko daliya khichdi kamar yadda kuke dandano. Hakanan wasu mutane na iya cushe paratha ko chapatti tare da kwano na kayan lambu (ƙasa da yaji da mai).
• Don kayan ciye-ciye na safe tsakanin 10-11 na safe, kuna iya samun gilashin madara mai cikakken ko abin sha na lafiya kamar furotin na whey.
• Ku ci abincin rana tsakanin 12.30-1.30 PM. Don abincin abincinku na yau da kullun, zaku iya samun chapatis guda biyu tare da ƙaramin kwano na shinkafa ko kuma ku sami isasshen adadin ɗayansu. Pulara ƙwayoyi kamar kowane dal da kuka zaɓa, tare da kayan lambu mai tsami. Zaku iya hada dafaffen kaza guda biyu, kwai, kifi, ko kayan alawa, kamar yadda kuka zaba.
A sami isasshen salatin wanda ya hada da tumatir, kabeji, kokwamba, karas, da sauransu. A ƙarshe, ƙara kwano na yogurt a abincinku.
• Ku kayan ciye-ciye na yamma za ku iya haɗawa da sandwich na kayan lambu tare da yawan cuku ko mayonnaise, ko ku sami kwano na kayan lambu ko miyar kaza tsakanin ƙarfe 5.30-6.30 na yamma.
• Yi abincin dare tsakanin 8.30-9.30 PM. Abincin menu don abincin dare na iya zama daidai da abincin rana, amma ya fi kyau ka guji shinkafa da daddare. Kuna iya samun burger, pizza, ko taliya lokaci-lokaci don abincin dare.
• Kafin kwanciya, sami gilashin madara tsakanin 10.30-11 PM.
Don haka, waɗannan fewan matakan kenan waɗanda zaku iya samun nauyi na jiki. Amma ka tuna cewa banda waɗannan, jikinka yana buƙatar isashen bacci kuma.
Yi ƙoƙari ka kwantar da hankalinka, cire damuwa da damuwa, kuma bi 'tsarin cin abinci iri shida' don samun yanayin jikin da ake so.
1. Hada Calories Cikin Abincin Ka
Don samun nauyi, yana da mahimmanci a sha abinci wanda ya ƙunshi adadin adadin kuzari mai yawa. An shawarce cewa ana buƙatar mafi ƙarancin adadin adadin kuzari 250 a kowace rana don samun nauyi. Don wannan, kuna buƙatar cin isasshen adadin nama, ƙwaya, busassun 'ya'yan itace, burodi, hatsi, kwayoyi, da shinkafa.
Yana da mahimmanci a sami lafiyayyen abinci amma banda ƙara ƙwayar cholesterol a jiki. Don haka, kuna buƙatar samun wadataccen adadin koren kayan lambu kamar alayyafo, kabewa, broccoli, karas, kabeji, wake, da eggplant.
Sufficientara isasshen adadin man zaitun zuwa salatin koren ku. Hakanan zaka iya ƙara jan jan nama amma cikin adadi kaɗan. Bayan haka, sami kayan kiwo masu calori masu yawa akan abincin ku na yau da kullun.
2. Kara Yawan Abinci
Don karin kiba mai kyau, yana da mahimmanci mutum ya ci abinci sau 6 a rana. Yakamata / ya kasance tana da manyan abinci guda 3 na karin kumallo, abincin rana, da na dare, da ƙananan ƙananan abinci sau 3.
Da farkon rana, takenku ya kamata ku ci abinci mai ƙoshin lafiya mai ƙoshin lafiya, don ba da ƙimar kiba. Saboda wannan, zaku iya fara ranarku da burodin da aka toka da man shanu ko cuku, tare da kwano na hatsi da 'ya'yan itace / ruwan' ya'yan itace.
Don kayan ciye-ciye na safe, za ku iya samun sandwich tare da cuku da kayan lambu, ko salad mai yawan kalori tare da jan nama, ko kuma goro. Ko da ƙara wasu hamada kamar ice cream a cikin abincinku.
Sau ɗaya a wani lokaci, har ma kuna iya samun pizza, burgers, da wuri, ko kek ɗin don dandano ɗanɗano. Yawan cin abinci na taimaka wajan kiyaye kuzarin jikin ku da kuma adana mai.
3. Manyan sunadarai Tare da Kalori
Lokacin da mutum ke fatan samun nauyi na jiki, yana buƙatar samun abinci mai ɗauke da babban furotin tare da adadin kuzari. Don wannan, yana buƙatar haɗa ƙwayoyi, kaza, kwai, nama, kifi, nama mara laushi, da kayan kiwo a cikin abincin sa.
Kuna iya samun kifi kamar mackerel da tuna don karin nauyi. Samun isasshen adadin furotin zai yi aiki a matsayin tubalin ginin ƙwayoyin ku. Kuna buƙatar tuna don duba dacewa kuma ba kiba.
4. Lafiya mai
Lokacin da ake tunanin samun nauyi, yana da kyau a sami adadin abinci mai mai amma kar a cika shi. Kuna buƙatar cinye mai mai kyau wanda ke haifar da haɓakar tsokoki, ƙarfafa su, da haɓaka samar da testosterone.
Abincin mai dauke da kitse kamar kifin kifi, kwaya, mai flaxseed, ganye mai laushi, mai man avocado, da sauransu, shima yana taimakawa wajen kara yawan kumburin ku. Hakanan sune kyakkyawan tushen omega-3 da omega-6.
5. Karin Kayan Kiba
Bayan cin abinci sau 6 a rana mai ɗauke da adadin adadin kalori da furotin, zaka iya haɗawa da kari mai yawa a cikin abincin ka. Suchayan waɗannan ƙarin 'whey protein' ana samun su a kasuwa a matsayin samfurin karɓar nauyi. Kuna buƙatar ƙara adadin furotin na whey a cikin gilashin madara mai madara mai yawa kuma kuna da shi kowace rana don kyakkyawan sakamako.
mayar da maganar makaranta ga dalibai
Baya ga shan lafiyayyen abinci mai gina jiki, zaku iya gudanar da yoga da motsa jiki don samun nauyi. Yoga tsohuwar hanyar karni ce wacce ke da fa'idodi da yawa a jikin mu. Don samun nauyi tare da taimakon yoga, kuna buƙatar yin Sarvangasana don daidaita nauyin daidai da shekarunku da tsayinku.
Kuna iya ɗaukar Pawanmuktasana don sauƙaƙe matsalolin ciki da haɓaka ci. Bayan wannan, Vajrasana yana taimakawa wajen samun tsokoki.
Motsa jiki yana da fa'ida don taimaka muku samun nauyin jiki. Suna taimaka wajan ƙara taro da kuma watse kitsen jiki. Saboda wannan, zaku iya shafan matse ƙafa, curls na hannu, crunches masu nauyi, hawan gefen gefe, da ƙari mai yawa.
Raba Wannan Labari!
Sanin aboki mai laushi wanda yake ƙoƙari ya kara kiba? Raba wannan labarin tare da su!
Abincin 11 don Ci a kan Abincin Ketogenic
