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Yayinda yawancin duniya ke gudana a bayan abinci da motsa jiki waɗanda ke taimakawa haɓaka ƙimar nauyi, akwai wasu da ke neman abincin da zai taimaka musu samun nauyi - kuma hakan ma cikin lafiyayyar hanya. Domin kamar yadda kowa ya sani, samun nauyi yanki ne na waina amma yin ta ta hanyar da ta dace na iya zama wayo.
Akwai wasu dalilai daban daban wadanda zaka iya yin nauyin su kamar rashin wadatattun halaye na cin abinci, tsawan lokacin cin abinci, zabin abinci mara kyau, matsalar cin abinci kamar Nervosa da bulimia, da dai sauransu. [1]
Ofaya daga cikin manyan dalilan da yasa mutane ke neman hanyoyin ƙaruwa shine lokacin da mutum yayi nauyi. Mutumin da bashi da nauyi shine wanda aka dauke nauyin jikinsa yayi kasa sosai da lafiya. Underananan mutane masu nauyin nauyi (BMI) na ƙasa da 18.5 ko nauyin 15 bisa ɗari zuwa kashi 20 cikin ƙasa ƙasa da na al'ada don shekarunsu da rukuninsu na tsayi [biyu] .
ra'ayoyin cake ga yara
Duba BMI a nan .
A wani zamani, maza da mata suna nuna kansu da jikinsu kuma hakan ne lokacin da madaidaiciyar sifa zata iya haifar da takaici. Hakanan, kasancewa mara nauyi ba lafiya bane.
Dogaro da tsayinku da shekarunku, likitanku na iya ba ku shawara yadda nauyinku yakamata ya kasance [3] .
Karanta kara dan sanin yadda ake kara kiba cikin koshin lafiya.
1. Man Gyada
Gyada tana cike da furotin da mai kuma zaɓi ne na abinci mai kyau ga mutanen da ke neman ƙaruwa ta halitta [4] . Teaspoonaya daga cikin cokali ɗaya na man gyada na da adadin kuzari 100. Hakanan ya ƙunshi bitamin kamar magnesium, folic acid, bitamin B da bitamin E [5] . Zaku iya bunkasa cin abincin ku na man gyada ta hanyar shafawa akan wani yanki na burodi sannan kuma su sami karin kumallo.
2. Madarar Kitsen Dukka
Ofaya daga cikin mafita mafi sauƙi don samun nauyi a zahiri ita ce shan madara mai mai mai. Sauya madara mai madara da madara mai kyau kuma jikinka zai sami adadin kuzari 60 a kowane gilashi. Milk kuma yana da wadataccen bitamin da abubuwan gina jiki sannan kuma yana da kyakkyawar hanyar samun bitamin D da bitamin A [6] .
3. Avocado
Avocados hanya ce mai kyau don ƙara ƙoshin lafiya mai kyau a cikin abincinku. Rabin avocado yana dauke da adadin kuzari 140 da kuma ingantaccen tushen bitamin da ma'adanai, kamar su bitamin E, folic acid da potassium [7] . Kuna iya jin daɗin avocados ta hanyar sanya su a cikin salads, santsi ko a matsayin yaɗuwa.
4. Dukan Burodin Alkama
Cikakken gurasar alkama wani abinci ne wanda zai iya taimaka muku ku sami nauyi. Gurasar alkama gabaɗaya tana da abubuwan gina jiki don tallafawa lafiyayyen karin kumallo da ƙara isasshen adadin kuzari [8] . Sun ƙunshi fiber da ma'adanai waɗanda suka ɓace a cikin fararen gurasar yau da kullun.
5. Kwayoyi
Idan ya zo samun nauyi, kwayoyi wani zabi ne mai kyau. Yana sanya babban zaɓin abun ciye-ciye kuma yana da kyawawan ƙwayoyi na kitse da na gina jiki. Hakanan suna da zare kuma zasu kiyaye cikar cikinku na dogon lokaci. Don samun mafi yawan fa'idodi, a ci hadin goro a kullum [9] .
6. Dankali
Dankali yana da yawan carbohydrates wanda zai taimake ka ka kara kiba da sauri. Hakanan suna cike da furotin, cike da zare kuma suna dauke da adadin bitamin C. Zaka iya kiyaye fatar kan samun ingantaccen abinci mai gina jiki [10] .
7. Ayaba
Ansuƙe ayaba don saurin kuzari da kuzari don samun nauyi. Ayaba tana dauke da sinadarin potassium, carbohydrates da sauran muhimman abubuwan gina jiki wadanda zasu samar maka da kuzari da kuma kiyaye lafiyarka. Ayaba ta ƙunshi fiye da adadin kuzari 100, don haka za su iya taimaka muku girma [goma sha] .
8. Qwai
Qwai suna da kyau a ci don samun lafiyar jiki. Cushe da furotin, bitamin, da ma'adanai, cin ƙwai guda 2 kowace safiya na iya taimakawa wajen ba ku ƙarfin da kuke buƙata ku samu a cikin rana. Scramble, poach shi, soya, tafasa ko yin omelette don jin daɗin lafiya [12] .
yadda ake tsaftace fuska tan
9. Butter
Butter yana da yawan kuzari kuma zaku iya ƙara shi a girkinku maimakon amfani da mai dafa abinci. Butter yana da ƙoshin mai, saboda haka ku ci kuma ku more shi cikin iyakantaccen adadin [13] . Yada butter a kan dunƙulen burodin alkama ku ci shi don karin kumallo ko a matsayin abun ciye-ciye.
10. Ghee
Ghee wani nau'i ne na man shanu mai haske. Zaka iya amfani da ghee a matsakaici yayin girki saboda yana da ɗanɗano dandano da mai mai ƙanshi [14] . Amfani da ghee ta gari kamar yadda take da antioxidants, matsakaiciyar sarkar mai, tana taimakawa narkewar abinci kuma tana ƙunshe da ƙwayoyin cuta da ƙwayoyin cuta [goma sha biyar] .
11. Cuku
Gabaɗaya, yawancin cuku suna da kitse sosai zaka iya cinye cuku da cuku wanda zai taimake ka ka sami nauyi ta halitta. Amma ku cinye su cikin matsakaici adadi [16] .
12. Jan Nama
Kodayake jan nama yana cike da ƙwayar cholesterol, hanya ce mai tasiri don samun nauyi cikin sauƙi [17] . Nama yana dauke da sinadarai masu yawa da baƙin ƙarfe, kuma wasu ɓangarorin naman suna ɗauke da tushen kitse. Kuna iya dafa jan nama a cikin man zaitun don ingantaccen abinci mai kyau don samun nauyi [18] .
Yanzu da yake kuna sane da wasu sanannen abinci mai sauƙin sauƙi wanda zai iya taimakawa inganta haɓakar ƙimar lafiya, ga wasu nasihun da zasu taimaka muku cikin aikin.
13. Kar Ka bari Sama da awanni 4 suna wucewa ba tare da sunci abinci ba
Jikin ku yana buƙatar wadataccen makamashi koyaushe kuma lokacin da kuka tsallake abinci, zaku hana jikin ku mai da yake buƙata. Zaka iya hana jikinka rasa muhimmin nama ta hanyar cin abinci na yau da kullun tsakanin sa'o'i uku zuwa biyar [19] .
14. Ci abinci da yawa A lokaci daya
Koyaushe burin ku cin ƙungiyoyin abinci guda uku lokaci guda. Yawancin nau'ikan abinci kamar hatsi, 'ya'yan itatuwa da kayan marmari masu yawa suna ba jikin ku abinci mai gina jiki da dama don aiki cikin yini [ashirin] .
15. Ci Abinci Mai Kyau Amma Tsananin Abinci
Zaɓi abinci mai wadataccen abinci wanda ke ɗauke da yawancin carbohydrates, furotin ko mai a cikin ƙaramin aiki. Hakanan, tafi busassun 'ya'yan itatuwa ba tare da ƙarin sukari ko abubuwan adana ba [ashirin da daya] .
amfanin suriya namaskar don rage kiba
16. Sha Abincinka
Kodayake ruwaye ba sa cikawa kamar abinci mai ƙarfi lokacin da kake ƙoƙarin yin kiba, zasu iya samar maka da wadataccen abinci [22] . Ku tafi don smoothie da milkshakes waɗanda aka shirya a gida.
17. Cin Abinci Kafin Kwantawa
Warkarwa, gyarawa da sabuntawar jiki suna faruwa yayin da muke bacci [2. 3] . Cin sabo da lafiyayyen abun ciye-ciye kafin kwanciyar bacci yana ba ku isasshen kuzari wanda ke aiki a jikinku yayin da kuke bacci.
Baya ga abin da aka ambata a baya, wasu karin nasihu don samun nauyi a lafiyayyar hanya shine ka guji shan ruwa kafin cin abinci, amfani da manyan faranti, kara kirim a kofi ka samu bacci mai kyau [24] .
man itacen shayi don faduwar gashi
A Bayanin Karshe…
Yana da mahimmanci a fahimci cewa samun nauyin nauyi ta hanyar da ta dace ba ta hanyar farauta akan abinci mara kyau ba shine zaɓi mafi kyau ga jikin ku. Hanya mafi kyau don samun nauyi a dabi'a ita ce ta hanyar da ta dace.
Koyaushe tuna, daidaitawa shine mabuɗi.
Tambayoyi akai-akai
Tambaya: Ta yaya mace za ta kara kiba ta hanyar lafiya?
ZUWA. Ku ci abinci akai-akai, zaɓi abinci mai ƙoshin abinci mai gina jiki, gwada laushi da girgiza, kalli lokacin da za ku sha, a yi ta jin daɗi tare da motsa jiki lokaci-lokaci.
Q. Wanne 'ya'yan itace ne yake da kyau don karin nauyi?
ZUWA. Wasu sabbin fruitsa fruitsan itace, kamar su avocado da kwakwa, sune tushen ingantattun ƙwayoyin mai, waɗanda zasu iya taimaka muku ƙara nauyi. Ayaba da mangwaro suna da wadatar carbi da kalori.
Q. Me ke sa kiba da sauri?
ZUWA. Rashin furotin a cikin abincinku na iya sa ku sami ƙiba.
