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Yin kiba da kiba ba wai kawai rashin lafiya bane amma a zahiri yana da tushe sosai da rashin lafiya da cututtuka daban-daban. Ga mace, kasancewa cikin nutsuwa yana da alaƙa kai tsaye tare da jikinta kasancewar taga taga abin da ake buƙata da ƙoshin lafiya bisa ga daidaitaccen nauyi da jadawalin ɗimbin jiki.
Abincin abinci yana da alaƙa da raunin nauyi, amma abin da ya fi mahimmanci shine cin abinci ta hanyar da ta dace. Jin yunwa don rasa nauyi ba zai kai ku ko'ina ba. Kuna iya rasa mahimmancin makamashi wanda jikin ku yake buƙata don ayyukan yau da kullun.
Yawan cin abinci na iya sanya ka rashin lafiya. Saboda haka yana da mahimmanci a tuntuɓi masanin abinci mai gina jiki ko likitan abinci wanda zai iya taimaka muku ta hanyar shirya jadawalin abinci mai zuwa wanda zai tabbatar muku da asarar nauyi a cikin ƙoshin lafiya. Karanta don sanin nasihun da zaka iya ɗauka ta hanyar waɗannan alamomin masu zuwa akan jadawalin rage cin abinci don rasa nauyi ga mata.
Komawa cikin sifa, musamman idan ka sanya nauyi kwanan nan, na iya zama da wahala. Babu wanda yake son ya fita daga sifa kuma zai iya zama abin takaici idan aka gano cewa baku dace da tufafin da kuka saba amfani da su ba shekara da ta gabata. Zaɓin abincin da zai dace da rayuwar ku yana da mahimmanci. Bin kawai kowane irin abinci mai kyau a cikin bege na rage nauyi zai iya sanya ku da lafiyar ku cikin matsala.
Shafin Abinci don Mata su Rage Kiba
Fahimtar abin da ke sanya kiba, yawan motsa jiki da ake buƙata don ƙona adadin kuzari mai yawa, da kula da abinci dukkansu fannoni ne na rasa nauyi. Bi matakan da ke ƙasa don fahimtar yadda ake samar da jadawalin abinci don asarar nauyi ga mata.
1. Kar a Tsallake Abinci
Babban dalilin da yasa jadawalin cin abinci don rasa nauyi ga mata bazaiyi aiki yadda yakamata ba wani lokacin shine lokacin da mace ta yanke shawarar tsallake abinci tana tunanin zata iya guje wa adadin kuzari ta wannan hanyar. A zahiri, tsallake abincin yana sanya yunwa wanda a ƙarshe zai tilasta muku ƙare cin abincin mara lafiya. Wannan zai kawo karshen burin asarar nauyi.
2. Yawan Cin Abinci
Cin abinci a ƙananan ƙananan sau da yawa kuma akai-akai yana taimakawa. Kada ka bari ka ji yunwa. Gwada cin abinci mai kyau ko 'ya'yan itatuwa koyaushe.
3. Cin Abincin da aka yi a Gida
Yin girki a gida yana ba ku fa'idar amfani da abubuwan haɗin da kuke son taimaka muku neman hanyoyin lafiya.
4. Kiyaye Lafiyayyen Abinci
Tabbatar cewa koyaushe kuna da lafiyayyen abinci a cikin gida. Wannan zai taimaka muku yayin azabar yunwa.
5. Cikakken Tsarin Abinci
Tabbatar cewa abincinku ya ƙunshi isasshen sunadarai, bitamin, carbohydrates, da mai mai kyau.
6. Yi amfani da Kananan faranti da kwano
Bincike ya tabbatar da cewa amfani da kananan faranti da kwano yana taimaka muku cin ƙananan abinci kuma yana hana ku ci da yawa.
7. Guji Shirye-shiryen Abincin Carb Zero
Jikinmu yana buƙatar kowane nau'i na abubuwan gina jiki. Plansuntataccen tsarin abinci ba zai taimake ka ka cinma burinka mai nauyi ba cikin ƙoshin lafiya.
Jadawalin Abinci Don Rage Kiba Na Mata
Bi tsarin abincin da aka ambata a ƙasa don tabbatar da cewa kuna da ƙimar lafiya mai kyau. Shafin abincin da ke ƙasa ya bazu tsawon makonni 4.
Makon 1
Washegari:
• Samun ‘ya’yan itace guda daya da kuka zaba tare da hadadden tsaba guda 3-4 kamar flax, ridi, kankana, da sauransu.
Karin kumallo:
• Zaɓi kowane: Sandwich na paneer tare da chutney / 2 idlis tare da sambhar / akki roti / 2 kwai omelette tare da yankakken kwakwalwar hatsi guda 2/2 gauraye kayan lambu mai paranthas.
• Gilashi ɗaya na kowane ruwan 'ya'yan itace.
Tsakar dare
• Zaba kowane daya: Dabino 2 da goro 4 / kowane 'ya'yan itace da kuka zaba / ruwan kwakwa mai taushi
salon gyaran gashi ga 'yan mata
Pre-Abincin rana
• Faranti guda na salatin tare da gyaran vinegar.
Abincin rana
• Zaɓi kowane: 2 rotis na multigrain / kwano ɗaya na shinkafa.
• Zaɓi ɗaya: kwano ɗaya na ƙwaya mai narkewa / kwai ruɓaɓɓen ko soyayyen / maras nama.
• Kwano daya na dunkulen mai mai kadan.
Tsakar dare
• Zabi kowane daya: Giya daya na shayi ko kofi / gilashin madara daya.
Abun ciye-ciye
• Zabi kowane guda: 'Ya'yan itace guda daya da kuka zaba / kwano daya na tsiro / gilashi daya na abin sha mai gina jiki.
Abincin dare
• Kwano daya na naman kaji.
• Zaɓi kowane ɗaya: Kwano ɗaya na shinkafa / rotis na multigrain guda biyu.
• Salatin.
• Kwano daya na kayan marmari mara nauyi / kwano daya na dalia kayan lambu.
• Kwano daya na sambhar.
• Tuwon miya daya.
Buga abincin dare
• kwaya 4 zuwa 5 / gilashi ɗaya na madara mai mai mai ƙyama.
Makon 2
Washe gari
• Ruwan alkama na miliyon 10.
• gyada 5 zuwa 6 da gyada.
Karin kumallo
• Zabi kowane daya: matsakaiciyar kayan lambu uthappam tare da sambhar / kwano daya kayan lambu dalia upma / 2 matsakaici paneer ko oats dosa / kwano daya pongal / kwano daya poha.
• Ruwan gilashin kayan lambu daya.
Tsakar dare
• Zaɓi kowane: Gilashin furotin ɗaya na girgiza tare da madara / abinci mai ɗanɗano daban-daban / ruwan kwakwa mai laushi
Pre-abincin rana
• Kwano daya na kayan miya
Abincin rana
• rotis na multigrain 2.
• Kayan cin nama daya / maras nama.
• Kwano daya na dafaffen magarya.
• Tuwon shinkafa daya.
• Kwano daya na gauraye kayan lambu.
• Kayan nama daya da kwai omelette.
Abun ciye-ciye
• 2 khakras na gari / kowane fruita fruitan itace.
• Kofi daya koren shayi.
Abincin dare
• Biryani na kaza / kayan lambu pulao.
• Ritaya guda daya.
• Kwano daya na kayan lambu ko salatin kaza.
• Tuwon shinkafa da aka dafa.
• bowlaya kwano na hada veg sambhar.
• Kwano daya na kayan marmari / maras nama.
• rotis na multigrain 2.
• Kwano daya na kwaya / curry curry.
• Kayan kwano daya.
Buga abincin dare
• Gilashi daya na farfadowar whey / gilashin madara mai dumi.
Makon 3
Washe gari
• Ganyen ruwan 'ya'yan itace mai ganye.
• Duk wani fruita fruitan itace.
Karin kumallo
ciyar da lokaci tare da iyali
• Zabi kowane daya: kwano daya na kayan lambu poha / 2 oats odli tare da sambhar / 2 methi paranthas tare da karamin kiba mai yawa / 2 gauraya kayan lambu uttapams tare da gayayyun ganyen sambhar.
Tsakar dare
• Duk wani fruita fruitan itace / goro.
Pre-abincin rana
• Kwano daya na salatin tsiro / kwano ɗaya na gaɓaɓɓen kayan miya.
Abincin rana
• rotis na multigrain 2.
• Kwano daya na kayan marmari ko maras nama.
• Harshen kwano daya / jan shinkafa kwano ɗaya.
• kwano daya hada veg sambhar.
• Kayan kwano mara nauyi mara nauyi.
Abun ciye-ciye
• Gyada chikki.
• Ruwan cakuda veggie.
Abincin dare
• Kwano daya na 'ya'yan itace da kuma kayan hada ganyayyaki.
• 2 alkama rotis.
• Tuwon kwano daya na kayan miya na maras nama / kwano daya shinkafar ruwan kasa.
• Kwano daya na kwaya.
• Kwano daya na curd.
Buga abincin dare
• Gilashi daya na farfadowar whey.
Makon 4
Washe gari
• Ruwan Amla.
• Haɗa na goro da na almond.
Karin kumallo
• sassa 2
• Kwano ɗaya na ɗanyen mai da yawa / kayan lambu.
• Ritaya guda daya.
• Pandaer da veggie shinkafa.
• Kwano daya na curd.
Tsakar dare
• 'Ya'yan itacen bushe 3 zuwa 4 / kwano ɗaya na yanke sabbin' ya'yan itatuwa.
Pre-abincin rana
• Kwano daya na salatin tsiro / kwano ɗaya na gasasshiyar kaza.
Abincin rana
• Gero daya na gero da dal khichdi.
• kwano ɗaya na gaurayayyun kayan lambu / 2 na jujjuyawar multigrain.
• Kwano daya mara daɗin cin nama / rubabben kwai.
• Gilashin man shanu daya.
• Sambhar kwano daya.
Abun ciye-ciye
• Kofi daya na dafaffun masara.
• Kofi ɗaya / shayi / koren shayi / 'ya'yan itace ɗaya da kuka zaba.
Abincin dare
• Kwano ɗaya na kayan lambu da salatin iri.
• rotis na multigrain 2.
• vyaya daga cikin kayan marmarin da ba na kayan marmari ba / wanda kuka zaɓa / kwano ɗaya na launin ruwan kasa ko jan shinkafa.
• Kwano daya na kayan lambu sambhar.
• Kwai ya cakude.
Buga abincin dare
• Gilashi daya na madara mai dumi.
Biyan jadawalin abincin da ke sama don asarar nauyi ga mata zai tabbatar da cewa za ku iya rage nauyin ku cikin ƙoshin lafiya cikin tsawon makonni huɗu. Motsa jiki na yau da kullun tare da kasancewa cikin aiki yana tabbatar da cewa jikinku yana cikin sifa da dacewa.
