KU CI WAƊANNAN! 42 ABINCI MAI WADATACCEN FIBER DON RAGE NAUYI

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Karka Rasa

Gida Lafiya Amfanin abinci Fitness Fitness oi-Lekhaka Na Chandrayee Sen a kan Janairu 8, 2018

Fiber a cikin Abinci | Amfanin Lafiya | Rage Kiba | Boldsky

Da zaran tunanin ragin nauyi ya bayyana a cikin zuciyarmu, abu na farko da muke tunani shine cin abinci kadan. Ya kamata mutum ya fahimci cewa asarar nauyi ba game da rage yawancin abinci ba ne amma yana damuwa da rashi calorie. Wannan yana nufin cewa yayin ɗaukar nauyi zaman asara, babban fifikonmu yakamata ya ƙona calorie fiye da yadda aka cinye.

Saboda wannan, mutane suna yin zaman motsa jiki mai wahala suna bin jadawalin abincin da ya dace, ko yin motsa jiki da yoga na yau da kullun da sassafe. Amma kamar yadda wannan tsari ne mai wahala, ana ganin mutane da yawa sun bar shi rabin hanya.

Sau da yawa, jadawalin aiki da rashin aiki ne abin zargi. Hakanan, akwai yiwuwar ku ɗanɗana kan wasu abinci mai sauri wanda zai sake cika adadin ƙonewar da aka ƙona.

Sabili da haka, yana da mahimmanci a ci lafiya kuma a sami abinci mai wadataccen fiber wanda zai iya taimakawa cikin raunin nauyi. Ba da ke ƙasa wasu mafi kyawun abinci mai wadataccen fiber.

1. Avocados

Avocado, galibi ana samunsa a cikin Mexico, ɗan itace ne guda ɗaya wanda ke da damar rage kitse mai zuwa da kuma rage nauyi. Yana taimaka wajan kula da matakin kodin. Bincike ya nuna cewa saukar da hoda a rana ko neman man avocado domin dafawa na iya taimakawa matuka wajen rage kitse a ciki.

Wannan shi ne saboda man yana da wadataccen abu mai ƙyama da mai ƙoshin mai wanda ke haifar da kumburi da ƙone mai mai yawa. Bayan wannan, ya ƙunshi mahimman ƙwayoyi masu gina jiki, wanda ke inganta tsarin garkuwar jiki da ƙarancin kalori da ke cikin sa ya zama cikakken abinci don asarar nauyi.

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2. Berry

Berries ƙananan ofa ofan fruitsa fruitsan fruitsa healthyan itace ne waɗanda suka nuna matuƙar tasiri wajen rage ƙitsen ciki. Sun kasance tushen tushen antioxidant da zare, wanda ke haifar da garkuwar jiki da haifar da saurin rayuwa. Dukkanin shudayen da shudayen sun nuna tasirin gaske wajen rage nauyin jiki, rage kitsen jini, rage matakin cholesterol, da kuma daidaita suga.

Bincike ya bayyana cewa mutanen da ke cin kusan 25-35g na berries a rana na iya rage har zuwa adadin kuzari 300. Kuna iya samun pudding na rana (wanda aka yi da shudawa) ko kuma ku sami adadin daidai duka na 'ya'yan itacen kamar abincin dare.

3. 'Ya'yan Flax

'Ya'yan flax ƙananan brownan ƙasa ne masu launin ruwan kasa amma an cika su da abubuwan gina jiki wanda zai iya rage kumburi, haifar da kuzari, kuma yana da ƙoshin abinci na ƙasa. Hakanan suna taimakawa cikin haɓaka lafiyar zuciya mai kyau. Wadannan tsaba suna dauke da fiber na abinci wanda ke rage aikin narkewar abinci.

Bayan haka, wadataccen kasancewar omega3 yana taimakawa wajen hana kiba da cututtukan zuciya. Za ku iya nika 'ya'yan flax ɗin ku yi amfani da shi a cikin oatmeal, yogurt, salad, ko a matsayin shimfidawa akan burodin. Amfani da cokali 2 na 'ya'yan flax na iya rage adadin kuzari 250-500 a rana.

4. Almond

Almonds kwayoyi ne wanda zasu iya kosar da cikinka na tsawon lokaci. Kuna iya samun ƙaramin kwano na almond kamar kayan ciye ciye na yamma, wanda zai iya rage yunwar ku har zuwa abincin dare saboda yawan kitse mai yalwar abinci da zaren abincin da ke ciki.

5. Sabobin saure

'Ya'yan itacen ɓaure' ya'yan itace ne masu ɗanɗano wanda ke taimakawa wajen sarrafa yawan kalori kuma ya ba da daidaitaccen abinci. Babban fig yana samar da adadin kuzari 47 a jiki kuma zaɓi ne na ƙoshin lafiya. Yi 'ya'yan ɓaure a matsayin kayan zaki don rage yawan amfani da sukari.

Fiber mai cin abinci wanda yake a cikin ɓaure yana ba da jin ƙoshi da rage yunwa. Yi amfani da sabbin 'ya'yan ɓaure a maimakon cushewar ɓaure ko waɗanda aka sarrafa, saboda waɗancan suna ɗauke da babban adadin sukari, wanda ke haifar da ƙimar kiba.

Anan Akwai Manyan Dalilai 10 don Addara Figaure a cikin abincinku

6. Kwakwa

Kwakwa ɗan itace ne mai sauƙin amfani da shi don cin ɗanye ko dafa abinci. Yawancin lokaci, ana amfani da man daga kwakwa don dafa abinci. Ana ganin cewa man kwakwa na iya zama da fa'ida wajen kawo ragin nauyi. Ya ƙunshi matsakaiciyar sarkar triglycerides, acid mai ƙamshi wanda ke haifar da narkewar jiki da kuma ƙone kitsen da ke cikin ciki. Bayan wannan, shan man kwakwa na iya ba da ƙoshin ciki da rage ci. Yi amfani dashi don dafa abinci ko matsayin salatin salad a kowace rana kuma rage nauyi mai zuwa.

7. Artichoke

Cire daga artichoke ya ba da sakamako mai kyau wajen kula da ciwon sukari da taimakawa cikin raunin nauyi. Yana daya daga cikin tsoffin kayan lambu da ake nomawa a Habasha.

Wannan kayan lambu yana dauke da isasshen adadin magnesium, bitamin C, folic acid, fiber na abinci, manganese, da sauran muhimman abubuwan gina jiki. Ana samo samfurin atishoke a kasuwa a yanzu, wanda idan aka cinye shi yana haifar da ɓarin bile.

Yana taimakawa wajen cire gubobi da ruwa maras so daga jiki kuma yana inganta ƙimar nauyi. Shin wannan cirewa ko kayan lambu na artichoke kai tsaye a cikin abincinku.

8. Bashin Alkama wanda ba a sarrafa shi ba

Cikakken hatsin alkama na dauke da cikakkun hatsi da zaren da ke taimakawa wajen dakile kitse da aka ajiye. Wannan kyakkyawan zaɓi ne na karin kumallo saboda yana sauƙaƙa tsarin narkewar abinci da ƙwayoyin zaren da ke ciki, kuma yana taimakawa ƙona kitse da aka ajiye.

Yana da cikakkiyar haɗuwa da dukkanin abubuwan gina jiki don farawa-fara lafiyayyen safe. Bugu da ari, yana taimaka muku zama cike da tsawon lokaci. Sauya hatsinku na yau da kullun tare da ɗanyen alkama wanda ba a sarrafa shi don rage nauyi.

9. Peas

Peas na cikin ƙaunatattun kayan marmari da ake samu a lokacin sanyi. Koren wake shine tushen tushen fiber da bitamin. Cinye su kowace rana na iya taimaka muku rage nauyi da zama kamar mai hana ɗanɗano ci na ɗabi'a. Kuna iya dafa su a cikin salatin ku ko ku ci su danye.

Kayatattun girke-girke Masu Amfani da Green Peas

10. Okra

Okra shine tushen tushen folic acid, bitamin C, alli, da Vitamin B. Yin amfani da okra a karin kumallo ko bayan abincin rana na iya haifar da babban zare a jiki wanda ke taimakawa wajen ragargaza kitse da kuma rage nauyi.

Kasancewa mai ƙarancin abun cikin kalori, zaɓi ne mai kyau na abun ciye-ciye wanda ke ƙosar da ƙoshin abincinku kuma ya kiyaye ku na dogon lokaci. Hakanan ana ganin yana daidaita matakin sukarin jini, cututtukan ciki, da ciwon sukari na ciki. Amfani da kofi ɗaya daga ciki na iya samar da fiber 4 na g, saboda haka a kalla sau 3-4 a mako.

11. Acorn Squash

Squash wani kayan lambu ne wanda ake samu a lokacin rani da damuna wanda ya nuna fa'ida ta gaba a cikin taimakon rage nauyi. Saboda ƙarancin kalori mai ciki, ana iya haɗa squash zuwa miyan ku na ɗanɗano ko salatin koren ganye. Dukansu noman rani da na hunturu (acorn squash) suna taimakawa wajen rage kiba ta jiki saboda wadataccen fiber dake cikinsu. Yin amfani da squash a cikin hunturu zai taimaka wajen kona waɗancan kilos ɗin da ba a so daga jiki.

12. Brussels tsiro

Maɓuɓɓugan Brussel suna ɗayan zaɓuɓɓukan lafiya ga mutanen da ke yin zaman rawan nauyi. Wannan takamaiman abincin yana kunshe da adadin zaitun na abinci, folacin, calcium, potassium, da bitamin A. Abincin da yake cikin su bawai kawai yana taimakawa rage kitse bane amma kuma yana taimakawa wajen rage matakin cholesterol. Bugu da ari, yana cire gubobi daga jiki kuma yana inganta ƙimar nauyi. Kofin dafaffen tsiron Brussel ya ƙunshi adadin kuzari 25 kuma yawanci ana shan safiya da safe ko kuma a gauraya shi da salad ɗin veggie.

13. Turnips

Turnips shine tushen tushen fiber na abinci wanda ke inganta narkewar lafiya kuma yana ɓatar da jiki daga gubobi marasa buƙata. Kasancewa tare da zare, juyawa wani zaɓi ne mai kyau da za'a ci yayin cin abincin rana ko abincin dare, don sauƙaƙe narkewar abinci, ƙara yawan kumburi, da rage nauyin jiki. Bayan wannan, yana cire maƙarƙashiya kuma yana share jujin hanji. Kasance dasu cikin abincinku na yau da kullun kuma ku sami narkar da lafiya.

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14. Bakin Wake

Baƙin baƙar fata zaɓi ne mai ƙoshin lafiya na abinci ga mutanen da suke son su yi kama da yanke yatsan. Suna taimakawa wajen rage nauyi kuma suna daidaita matakin sukarin jini. Baƙin baƙin wake yana ɗauke da ƙananan adadin kuzari da babban fiber, wanda ke haifar da narkewar abinci da kuma inganta ƙimar kiba. Zaki iya dafa dafaffen wake baƙi tare da karas, wake, wake, da sauransu, ko kuma kiyi curry mara yaji kuma ki sami shinkafa dan abincin rana ko na dare.

15. Chickpeas

Chickpeas kayan abinci ne na yau da kullun da ake samu a cikin kowane gida. Waɗannan su ne tushen tushen furotin da zaren abinci, waɗanda duka mahimman abubuwa ne don saurin saurin rage nauyi.

amfanin gwaiwar kwai ga gashi

Kuna iya dafa su azaman abincin abincin karin kumallo da rana. Bowlaramin kwano na cin kaji zai cika cikinka kuma zai rage maka ci. Cinye shi kwanaki 3-4 a mako don amfanin fa'ida.

16. Liman Wake

Idan kanaso ka rage kiba da sauri, to sai ka cinye waken lima a matsayin wani bangare na abincinka na yau da kullun. En wadatar da zare da furotin, wake na lima ya zama tushen asalin halitta don rage nauyi, haɓaka narkewar da ta dace, da kuma daidaita matakin sukarin jini. Abincin fiber a cikin waken lima ya kara taimakawa wajen kara karfin jiki da kuma rage yawan adadin kuzari.

17. Tsagaggen Peas

Rarraba Peas na iya zama muhimmin ɓangare na abincinku na yau da kullun. Waɗannan su ne tushen tushen furotin wanda ba kawai yana samar da isasshen adadin kuzari ga jiki ba amma kuma yana inganta ƙimar nauyi. Kamar fiber, furotin shima yana taimakawa cikin ƙona calories da rage jinkirin narkar da abinci.

A sakamakon haka, za ku ji ƙarancin yunwa bayan cinye abincin da aka raba a fis. Kuna iya samun su a cikin salatin ko yin kwano na miya a matsayin abin ci na yamma.

18. Lentils

Legumes irin su lentil ana samun su a cikin ɗakin girki. Wadannan lentil sune tushen tushen furotin kuma suna dauke da adadin adadin kuzari da mai. Hakanan suna dauke da babban ingancin fiber mai narkewa, wanda ke rage matakin cholesterol kuma yana tafiyar da aikin narkewar abinci.

Bayan kasancewar sitaci mai tsayayyiya a cikin kayan lambu, waɗannan suna ƙona kitse da aka adana kuma suna daidaita sha'aninku. Bugu da ari, lentil abubuwa ne masu rikitarwa waɗanda ke jinkirta karyewar carbs kuma suna ba da ƙarfi ga jiki na tsawon lokaci.

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19. Goro

Namiji irin su goro, cashews, pistachios, almond, da kwaya ta Brazil su ne tushen wadatar abubuwan gina jiki da kuma antioxidants. Goro na iya samar da kyakkyawan abun ciye-ciye na yamma lokacin da cikinku ke son saukar da wani abu.

Bowlaramin kwano na goro na iya kosar da yunwar ka kuma ya daɗe maka ya daɗe. Galibi ana ganin cewa mutanen da suke da goro kafin cin abincin dare, suna nuna sakamakon rage yunwa. Kwayoyi sun ƙunshi ƙwayoyin polyunsaturated waɗanda ke rage yawan mai da inganta haɓakar insulin da ake buƙata don ƙimar nauyi.

20. Chia Tsaba

'Ya'yan Chia suna da lafiyayyen zaɓi na karin kumallo da taimako cikin raunin nauyi na gaba. Waɗannan ƙananan ƙwayoyin ana ɗora su da zare, wanda ke ba da cikakkun bayanai kuma ya rage sha'awar samun abinci mai ƙarancin lafiya a ƙarshen safiya.

Gamsar da ƙwayoyin chia ke bayarwa yana hana mutum cin abinci fiye da kima, wanda hakan zai sa ka ji kasala. Nazarin ya nuna cewa cokali 2 na chia tsaba yana dauke da fiber 10 g, wanda ya isa ya rage nauyin jiki. Kasance dasu a cikin oatmeal dinka akai-akai kuma bayan an ba ka, duba sakamakon da kanka.

21. Quinoa

Quinoa yana dauke da babban fiber da furotin kuma ana iya ci yayin karin kumallo. Yin hidimar quinoa yana nuna ƙananan glycemic index kuma yana jinkirta aikin narkewa.

Hanya ce mai lafiya don fara ranar ku kuma quinoa shima yana ba da cikakke, don haka kar ku rage cin abincin mara lafiya. Ta wannan hanyar, yana hana amfani da ƙarin adadin kuzari kuma yana haɓaka ƙimar nauyi.

22. Broccoli

Broccoli shine kayan lambu mai kore wanda ya ƙunshi ƙananan matakin adadin kuzari. Yin amfani da broccoli azaman abincin yau da kullun na iya haifar da asarar nauyi saboda ya ƙunshi ruwa mai yawa. Bayan wannan, shi ma yana dauke da sinadarin fiber, bitamin A, C, da K, da alli, wanda hakan ya sa ya zama lafiyayyen zabi da za a saka a cikin kwanon salad na veggie salad. Yana ba da ƙoshin ciki ga tsawon lokaci kuma yana ci gaba da daidaita hauhawar jini da inganta lafiyar zuciya mai kyau.

23. Rasberi

Waɗannan berriesananan berriesan itace masu launin ja sune ɗakunan ajiya na babban adadin fibr, basu da kiba, da abun cikin kalori. Suna wadatar da abubuwan gina jiki kamar su jan ƙarfe, manganese, folic acid, bitamin, baƙin ƙarfe, da dai sauransu, waɗanda ke da mahimmanci don haɓaka tsarin garkuwar jiki, hana mamayewar ƙwayoyin cuta da haɓaka ƙimar nauyi.

Raspberries sun ƙunshi ruwa mai yawa, wanda ke ba da ƙoshin lafiya ko da da ƙaramin abu ne. Kuna iya samun sa kai tsaye a cikin hidimar oatmeal ɗinku ko yin raspber smoothie. Bugu da ari, matakin ƙananan glycemic na raspberries yana taimakawa wajen sarrafa jini da kuma taimakawa asarar nauyi.

24. Guava

Guava ɗan itace ne mai mahimmanci a kowane lokaci. Yawancinmu muna son shi don cinye ɗanye. Ana gani cewa danyen guava yana dauke da karancin sukari fiye da tuffa, lemu, lemun tsami, da dai sauransu. 'Ya'yan itacen shine wadataccen sinadarai na bitamin, sunadarai, da zare, dukkansu suna haduwa don samar da isasshen abinci mai gina jiki.

Bugu da ari, furotin da sinadarin fiber a cikin guava na taimakawa wajen haifar da kuzari da taimako wajen cire kitsen jiki. Yana ba da jin daɗin ƙoshi kuma yana sa ka ji ƙarancin yunwa.

25. Kabewa

Kabewa kayan lambu ne da ake samunsu a kasuwa. Yawancinmu muna da shi tare da sauran kayan marmari a cikin kayan abincin. Kabewa, kodayake ba shi da ɗanɗano, yana ƙunshe da adadin fiber mai yawa wanda ke sauƙaƙa narkewar abinci kuma yana taimakawa cikin ƙona ƙarin adadin kuzari. Kabewa na iya zama da amfani wajen inganta ƙimar nauyi da daidaita matakin sukarin jini. Yi shi kwanaki 2-3 a cikin mako guda, ko dai a tafasa ko a sigar curry don sakamako mai inganci.

26. Rumman

Ruman na da kananan seedsa seedsan whicha whicha waɗanda ke containauke da kayan zaƙi na andabi'a kuma suna da wadataccen abinci da antioxidants. Yin amfani da gilashin ruwan pomegranate na iya taimakawa wajen rage nauyi mai zuwa. Bincike ya nuna cewa shan ruwan rumman na iya taimakawa wajen magance kiba saboda kasancewar polyphenols da antioxidants. Bayan haka, ruman yana taimakawa wajen rage yawan cholesterol kuma yana hana ci gaban ƙwayoyin kansa. A sami gilashin ruwan rumman kowace rana don yaƙar kiba.

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27. Sha'ir

Sha'ir galibi ne wadataccen hatsi wanda zai iya samar da cikakken zaɓi na karin kumallo. Sun kasance tushen tushen fiber wanda ke ƙara haɓakar jiki kuma yana haifar da raunin nauyi. Bayan haka, shan ruwan sha'ir kafin kowane abinci na iya taimakawa wajen saukaka narkewar abinci da kuma kona karin kilo. Don yin ruwan sha'ir, ƙara gilashin farin ruwa sai asha cokali 2 na sha'ir a ciki. Drain ruwan kuma a sami shi kafin cin abincinku. Hakanan zai taimaka wajen rage yunwar ka.

28. Kiwi

Kiwi ɗan itace ne mai mahimmanci ga mutanen da ke fuskantar zaman asarar nauyi. Wannan ‘ya’yan itacen yana dauke da sinadarin fiber mai yawan gaske, wanda ke inganta koshi wanda ke rage yawan ci. Bayan haka, polyphenols da antioxidants da ke cikin kiwi suna taimakawa wajen magance kiba. Mutanen da ke cin kiwi a kowace rana an nuna su daga baya su rasa nauyi a kan wani lokaci. Kalsiyama da ke cikin kiwi ba kawai yana ƙarfafa ƙasusuwa ba amma yana taimakawa cikin daidaita nauyin jiki. Yi shi kowace rana azaman abincin abincin rana.

29. Ayaba

Ayaba na iya taimaka maka wajen kiyaye madaidaiciyar madaidaiciyar waistline. Yana da wadataccen carbohydrate kuma yana dauke da ƙananan kalori. Bayan wannan, cin ayaba ɗaya yana ba da ƙoshin lafiya kuma yana rage yunwa. Ayaba ma yana taimakawa wajen samar da isasshen adadin kuzari ga jiki da ƙara kuzari. Don haka bayan zaman motsa jiki, cinye ayaba ba kawai don inganta ƙimar nauyi ba, amma don sake cika bataccen kuzari.

30. Gwoza

Wadatar da duk mahimman abubuwan gina jiki kamar potassium, magnesium, iron, bitamin C, da sauransu, gwoza kyakkyawan abinci ne don rage nauyi. Gwoza yana kuma inganta garkuwar jiki kuma yana cire ruwa mai yawa daga jiki, wanda kuma yana iya haifar da karin nauyi.

Kuna iya cinye ɗanyen ɗanɗano a matsayin ɓangare na salatin ku, yin miyar ganyayyaki, ko kuma samun gilashin ruwan 'ya'yan itace da aka cire ruwan giya wanda ke ɗauke da aikin rage nauyi. Abin sha ne lafiyayye kuma na ɗabi'a don sanyaya yunwar ku shima.

31. Inabi

Auren pea comean inabi suna da launi da dandano iri-iri, amma tushen wadataccen abinci ne da ƙananan adadin kuzari. Hakanan yana taimakawa wajen yaƙi da cutar kansa kuma yana inganta matakin bitamin C a cikin manya. Daga cikin fa'idodin kiwon lafiya da yawa, graapean inabi suna taimakawa cikin raunin nauyi tare da taimakon enzyme da ake kira AMP-activated protein kinase (AMPK).

Lokacin da wannan enzyme ya sami aiki, yana haɓaka kuzari kuma yana amfani da kitsen da aka adana da sukari don samar da kuzari a cikin jiki. Ruwan 'ya'yan itacen yana da amfani fiye da kowane kwayoyi masu hana kiba. Ana ganin cewa cinye rabin inabi a rana na iya bayarwa cikin asarar nauyi mai zuwa.

32. Duka Alkama Taliya

Sauya taliyan ku na yau da kullun da taliyar alkama domin rage nauyi. Wannan saboda taliyar hatsi gabaɗaya tana ɗauke da babban zare, wanda ya zama dole don rusa fataccen da aka adana, da haifar da kumburi, da inganta ƙoshin lafiya.

Taliya na iya zama abincinku gabaɗaya idan aka haɗu da kayan lambu ko kaza. Kyakkyawan zaɓi ne don abincin rana ko abincin dare kuma yana taimakawa wajen rage nauyin jiki mai zuwa sannan yana cire maƙarƙashiya.

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33. Pistachios

Pistachios sune kwayoyi waɗanda zasu iya zama ƙarami a cikin girma amma suna da ɗanɗano su ci kuma suna taimakawa wajen rage nauyi. Wani karamin kwano na pistachios kafin cin abincin rana na iya rage yunwar daga baya. Kuna iya ƙara su a cikin salatin ku.

Ana gani cewa idan ana amfani da pistachios har sau 3 a mako, to a ƙarshen shekara, mutum na iya rasa zuwa fam 7. Bugu da ari, wannan kwaya yana taimakawa wajen rage haɗarin zuciya da inganta ingantaccen ƙwayar cholesterol.

34. Apple

Tuffa a rana tana kiyaye likita. Wannan tsohuwar magana tana nuna cewa muhimman abubuwan gina jiki da ke cikin tuffa suna taimakawa wajen ƙirƙirar garkuwar da ke hana kowace ƙwayoyin cuta shiga cikin jiki.

Amma, apples suna daidai da fa'ida a rage nauyi. Sun ƙunshi ƙananan adadin kuzari da suka ƙunshi ruwa da zare. Suna inganta ƙoshi da rage yunwa. Yi apple a kowace rana bayan cin abincin rana don koshi da ciki.

35. Gasa Dankali

Dankali, ko mai daɗi ne ko kuma a bayyane, suna daga cikin abincinmu na yau da kullun. Sun ƙunshi abubuwan gina jiki masu mahimmanci kuma suna da ƙananan kalori. Sabili da haka, zasu iya yin muhimmin wuri a cikin jadawalin abincin ku.

Bayan yin dankalin turawa dankalin turawa tare da yayyafa gishiri, ba kawai yunwa yake farantawa ba amma kuma yana dauke da zare, wanda ke taimakawa wajen rage nauyi. Yi musu karin kumallo tare da yanka burodi 2 ko a matsayin abincin dare.

36. Noman Kabewa

Kamar kabewa, itsa seedsan ta ma suna da fa'ida wajen inganta ragin nauyi. 'Ya'yan kabewa suna dauke da babban fiber da omega 3s kuma suna da wadataccen abinci da ma'adanai. Samun tsabar kabewa na iya taimaka maka zubar da waɗancan kilo ki kuma sami sifar da ake so. Bugu da ari, shi ma yana sarrafa yawan sukarin da ake ci a jiki kuma yana daidaita matakin suga a cikin jini.

37. Mangwaro

Mafi kyawun 'ya'yan itacen lokacin bazara, yawancin mutane suna son mango. Sau da yawa ana kiransa sarkin 'ya'yan itacen, mangoro lafiyayyun abinci ne wanda ke haɓaka ƙoshin lafiya.

Suna kuma dauke da beta-carotene, wanda ke taimakawa wajen rage barazanar kamuwa da cutar kansa. Hakanan sune tushen tushen bitamin C da B, kuma suna ɗauke da sinadarin lycopene, antioxidant wanda ke taimakawa wajen rage nauyi. Hakanan shan mangwaro a kullun yana iya ba da fata mara aibi.

Me Zai Faru Idan Ka Ci Mangoro Da Yawa?

38. Prunes

Prunes suna dauke da adadin fiber mai yawa wanda ke saukake narkewar abinci da kuma kawar da maƙarƙashiya. Zasu iya samar da wani ɓangare na abincin rage nauyi amma suna da wadatar kuzari, waɗannan sune mafi kyau don kaucewa azaman amfani kai tsaye. Zaku iya ƙara su a cikin kwano na salatin 'ya'yan itace kuma kuyi abincin dare da rana.

39. wake wake

Yawancinmu muna son samun ƙwarjin wake na koda, amma ba ka san cewa hakan na iya taimakawa wajen rasa nauyi na jiki. Red wake wake shine tushen tushen furotin wanda ke haifar da jin cikewar bayan amfani. Ta wata hanyar, yana rage kwadayin ka don rage yunwa mara kyau kuma yana sarrafa yawan amfani da kalori. Hakanan kuna iya dafaffun jan wake na ja da baya bayan abincin rana ko a cikin salatin kayan lambu.

40. Strawberries

Strawberries sune wadatattun hanyoyin bitamin C, enzymes masu saurin kumburi da antioxidants waɗanda ke ba su damar amfani da su yayin ƙoƙarin cimma burin rage nauyi. Hakanan suna dauke da babban zare, wanda ke inganta narkewar abinci mai kyau kuma yana haifar da saurin juwan jiki.

Duk da yake taimakawa asarar nauyi, strawberries suna haɓaka ɓoyayyen leptin da adiponectin, waɗanda sune kwayoyi masu saurin narkewa da mai ƙona jiki. Bayan haka, saboda dukiyoyinsu na anti-inflammatory, strawberries suna taimakawa wajen warkar da raunin da ke ciki, wanda ke faruwa a cikin zaman motsa jiki. Kuna iya samun danyen strawberries, ku gauraya su a cikin salad din 'ya'yan itace, ko kuyi pud ko pudding ku ci shi.

41. Gyada

Gyada ita ce kwaya mai dadi wacce ita ma wadatacciya ce ta muhimman abubuwan gina jiki da sunadarai. Zasu iya samar da kyakkyawar hanyar motsa jiki kuma sune mai hana ci abinci na ɗabi'a. Gyada ma na taimaka wajan kula da ciwon suga da inganta rage kiba.

Gyada na dauke da sinadarin ellagic acid, sinadarin antioxidant wanda ke hana kumburi da rage ciwon suga. Bayan haka, goro na dauke da zare, omega3 fatty acid, da furotin, wanda a dabi’ance yana rage nauyi. Smallananan gyada kafin kowane cin abinci na iya ba da jin cikewar.

42. Kwanaki

Idan kuna son rage nauyi daga baya, to ku haɗa da dabino a cikin abincinku na yau da kullun. Su naturallya fruitsan itace sweeta sweetan itace ne waɗanda za'a iya cinye su danye ko tare da wasu fruitsa fruitsan itacen bushe. Sun ƙunshi babban adadin zaren da ke taimakawa cikin ƙona kitse mai adadi kuma yana haifar da raunin nauyi.