Mutumin da ke da BMI (ƙididdigar ma'aunin jiki) ƙasa da 18.5 ana ɗaukarsa ƙasa da nauyi kamar yadda Hukumar Lafiya ta Duniya ta gindaya. Akwai tsararrun yanayin kiwon lafiya waɗanda zasu iya haifar da asarar nauyi, wanda aka fi sani da shi, ciwon daji, ciwon sukari, cututtuka, matsalolin thyroid, matsalar cin abinci da ƙari. Kafin ci gaba da ingantaccen abinci don samun nauyi yana da mahimmanci don tuntuɓar likitan ku.
Sai kawai bayan gano dalili mai ma'ana don asarar nauyi za ku iya fara cin abinci don ƙara nauyin ku. A mafi yawan lokuta, likitoci da kansu za su tura ku zuwa masanin abinci mai gina jiki wanda zai rubuta a rage cin abinci , la'akari da abincin ku na samun nauyi. Idan kuna neman sanya kilos a cikin lafiya a gida, ga jerin abubuwan abinci waɗanda za ku iya ƙarawa a cikin abincin ku kowace rana.
daya. Abincin Ƙarfafa Nauyi - Lafiyayyen Kitse
biyu. Abincin Nasara - Dark Chocolate
3. Cuku don Samun Nauyi
Hudu. Avocados a cikin Abincinku na yau da kullun
5. Bars Abincin Abinci
6. Salmon abinci ne mai ban sha'awa
7. Tushen Protein - Jan Nama
8. Nauyi Abinci - Dankali
9. Haɗin Vitamins - Milk
10. Dukan Gurasa Gurasa
goma sha daya. Abincin Nasara - FAQs
Abincin Ƙarfafa Nauyi - Lafiyayyen Kitse
Mai arziki a cikin adadin kuzari , lafiyayyen mai da mai kamar man zaitun, man avocado da man kwakwa Zaɓuɓɓuka masu kyau ne don ƙarawa zuwa abincin ku na samun nauyi. Ƙara cokali na mai a cikin abincinku na yau da kullum zai iya ƙara kusan adadin kuzari 135!
Tukwici: Sai ki soya lafiyayyan ki soya ta amfani da man avocado ko kuma ki diga man zaitun akan salati.
Abincin Nasara - Dark Chocolate
Ba wai kawai cakulan cakulan ke taimaka muku ba samun nauyi amma kuma yana ba da lafiyayyen kashi na antioxidants, fiber da abubuwan gina jiki. Bar 100 g na cakulan yana da kusan adadin kuzari 550. Dark cakulan Hakanan an san shi don haɓaka samar da endorphins da serotonin waɗanda ke haɓaka jin daɗi da jin daɗi.
Tukwici: Zuba ɗan cakulan lokacin da kake da haila don ɗaukaka yanayinka.
Cuku don Samun Nauyi
A ban mamaki tushen furotin kuma lafiyayyan mai , Cuku shine babban zaɓi don ƙarawa zuwa abincin ku na nauyi kamar yadda yake ba da nau'i na dandano ga abinci kuma. Cuku ya ƙunshi kusan adadin kuzari 110 a kowace oza da kusan gram 8 na furotin.
Tukwici: Yayyafa askin cuku a kan gurasar alkama gabaki ɗaya da gasa tanda don abinci mai daɗi.
Avocados a cikin Abincinku na yau da kullun
Ya ƙunshi ma'adanai, bitamin, lafiyayyan mai da adadin kuzari, avocado guda ɗaya mai girma yana da kusan adadin kuzari 320, gram 17 na fiber da kusan gram 30 na mai. Avocado smoothies ne mai dadi da lafiya abun ciye-ciye za ka iya toshe a cikin naka lafiyayyen kiba abinci . Avocado akan gurasar alkama gabaɗaya tare da aske cuku na feta wani zaɓi ne mai daɗi mai daɗi don haɗawa cikin ku. abincin yau da kullun .
Tukwici: Ƙara ayaba da madara zuwa ɓangaren litattafan avocado. Haɗa tare don ɗanɗano mai daɗi.
Bars Abincin Abinci
Wuraren ciye-ciye na hatsi kamar hatsi, granola, bran da multigrain suna da babban abun ciki na carbohydrate da ƙarancin sukari, yana mai da su zaɓi mai lafiya don nauyi da sauri . Guji cinyewa abun ciye-ciye na hatsi sanduna waɗanda ke da ingantaccen hatsi ko ƙara sukari.
Tukwici: Yi sandunan granola ta hanyar yin bulala tare da hatsi, guntun cakulan, da sauransu. A ɗaure tare da zuma, daskare da adanawa.
Salmon abinci ne mai ban sha'awa
Cushe da lafiyayyen kitse da furotin, salmon shine abinci mai ban sha'awa don cinyewa idan kuna neman sanya kilos. Samun nauyi ta hanyar lafiya tare da wannan abincin da ke da wadata a cikin mega-3 fatty acids wanda ke inganta lafiya kuma yana kiyaye jerin cututtuka. Fillet 6-oza na salmon yana ba da kusan adadin kuzari 350 da gram 4 na mai omega-3.
Tukwici: Haɗa salmon tare da gilashin ruwan inabi ja ; yana kara dandano kuma yana da kyau ga lafiyar zuciyar ku.
Tushen Protein - Jan Nama
Shin kun taɓa mamakin dalilin da yasa masu ginin jiki ke cinye jan nama? Babban tushen furotin, jan nama an san yana ƙara yawan ƙwayar tsoka. Ci gaba da yankan jajayen nama zuwa kiyaye shi lafiya yayin sanya kilo.
Tukwici: Haɗa shi tare da mashed dankali don dadi tukuna abinci lafiya wanda ke taimaka muku sanya nauyi.
Nauyi Abinci - Dankali
Wannan kayan lambu mai sitaci ba kawai dadi bane amma yana da kyau kwarai cin abinci mai nauyi abu da zaka iya ƙarawa a cikin abincinka. Za'a iya cinye wannan tushen tushe ta hanyoyi da yawa. Salatin dankalin turawa, miya, mashed dankali da lafiyayyen dankalin turawa -bakes ne mai girma zažužžukan.
Tukwici: Gurasar dankalin turawa da aka gasa a cikin tanda da soyayyen abinci ne masu daɗi da za ku iya zaɓa!
Haɗin Vitamins - Milk
Haɗin bitamin, ma'adanai, carbohydrates, fats da sunadarai, madara sanannen abin sha ne wanda yana taimakawa wajen samun kiba . Ana ba da shawarar shan nono na yau da kullun ga waɗanda ke ƙoƙarin faɗaɗa kugu (a cikin hanyar lafiya)! Kuna iya ƙarawa protein girgiza foda don ƙarin dandano da ƙarin adadin furotin.
Tukwici: Ƙara madara zuwa ga 'ya'yan itace smoothies!
Dukan Gurasa Gurasa
Gurasar hatsi gabaɗaya sabo ne ginin fiber kuma ya ƙunshi kusan adadin kuzari 250 a kowace gram 100. Zaɓin lafiya ne don ƙara zuwa abincin ku idan an cinye shi cikin iyaka. Gurasa da man shanu mai sauƙi ne kuma mai tasiri abun ciye-ciye don samun nauyi za ku iya nibble idan kuna neman sanya nauyi.
Tukwici: Mafi sabo shine mafi kyau! Yi ƙoƙarin toya burodin ku a gida saboda yana da lafiya sosai.
yadda ake saurin rage kiba hannu
Abincin Nasara - FAQs
Q. Za ku iya samun nauyi tare da motsa jiki? Idan eh don Allah a ba da shawara kaɗan?
TO. Motsa jiki akai-akai ba kawai yana taimakawa mutum ya rasa nauyi ba amma kuma hanya ce mai kyau don haɓaka girma. Tura-up, ja-up, squats da lunges wasu ƴan motsa jiki ne waɗanda za a iya yin su a gida cikin sauƙi ba tare da kayan aiki ba. Yana da kyau ka tuntubi ƙwararren mai horarwa don sanin abin da ya fi dacewa da nau'in jikinka. Haɗa zaman motsa jiki lafiya tare da a abinci mai wadataccen furotin hanya ce mai lafiya ta haɓaka BMI.
Q. Za ku iya ba da shawarar foda na furotin wucin gadi?
TO. Yayin da masana ilimin abinci da abinci a duniya za su yarda cewa yana da kyau a sanya nauyin jiki ta hanyar a rage cin abinci , babu illa masu illa na cinye furotin foda. Kuna iya magana da mai tsara tsarin abinci ko masanin abinci mai gina jiki don sanin wanda zai dace da bukatunku mafi kyau.
amfanin tafarnuwa ga fata
Q. Shin tsantsar cin abincin samun kiba mai cin ganyayyaki zai iya taimaka mani kan nauyin nauyi?
TO. Haka ne, cin abinci mai cin ganyayyaki da yawa waɗanda suka haɗa da abinci kamar ayaba, milkshakes, waken soya da sauran kayan lambun da ke sama, na iya taimaka muku wajen ƙara nauyi. Yayin da cin nama na iya haɓaka aikin, a cin ganyayyaki mai tsabta Hakanan zai iya taimaka muku samun nauyi.
