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Ta yaya mutum zai kara nauyi? Kawai saboda mutum yana cin kuzari (calories) fiye da wanda ya ƙone. Don haka ta yaya za mu sami adadin kuzari a ƙarƙashin iko? Duk abin da ake buƙata shine cin abinci a hankali, la'akari da fa'idodin lafiyarsa da yadda ya dace da buƙatun jikin ku. Carbs, sau da yawa alama maras lafiya, lissafi ga wani muhimmin macronutrients, kuma rashin cin wannan sinadari zai iya haifar da matsalolin lafiya kamar maƙarƙashiya, warin baki, da gajiya. Daidaitaccen abinci ba yana nufin guje wa wani nau'in abinci ba; a maimakon haka duk game da gano wannan ma'auni ne inda za ku sami dukkan abubuwan gina jiki da ake bukata don jikin ku.
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mafi kyawun labarun soyayya na turanci
Cin lafiya shine mataki na farko don rage kiba cikin lafiya kuma waɗannan hatsi suna taimakawa wajen rage kumburin hanji da ƙananan ƙwayoyin da ke cikin jiki suna inganta aikin jiki. Dukanmu muna son cin abincin da ke da daɗin harshenmu amma ɗanɗanonta da gyaran jiki ba za su iya tafiya hannu da hannu ba yayin da muke ba da abinci na yaudara, yawan adadin kuzari da muke samu maimakon ƙonewa. Archana S, mai ba da shawara kan abinci mai gina jiki da likitan abinci, Asibitocin uwa, Bangalore, yana raba wasu mafi yawan hatsi masu alaƙa da asarar nauyi da duk abin da kuke buƙatar sani game da su:
daya. Oats Atta
biyu. Yisti Atta
3. Jowar Atta
Hudu. Wanne Atta Yafi Kyau: Kammalawa
Oats Atta
Wannan ingantaccen tafi-zuwa madadin ga duk wanda ke sha'awar kiyaye daidaiton abinci. Dubban mutane a duniya suna sha'awar slimming, rasa nauyi da kuma dacewa sun zaɓi hatsi. Garin hatsi yana da wadata a cikin carbohydrates yana aiki azaman ƙaramin kasafin kuɗi maimakon fulawa masu tsada kamar garin almond ko garin quinoa. Yana rage matakan cholesterol a jikinmu kuma yana taimakawa sosai wajen kiyaye lafiyar zuciya. Garin hatsi yana sa mutum ya ƙoshi ta hanyar sa ciki ya koshi don haka yana guje wa ɓacin rai a tsakiyar yini yana sa ya zama mai girma ga asarar nauyi. Ana iya amfani da hatsi a matsayin hatsi kuma har yanzu an tabbatar da cewa suna da lafiya da gina jiki kuma suna taimakawa wajen rage nauyi. Hanya mafi sauƙi kuma mafi sauƙi don cinye hatsi ita ce ta tafasa su cikin ruwa. Mafi kyawun kayan abinci na hatsi shine yoghurt tare da sabbin 'ya'yan itatuwa da kwayoyi. Ki guji cin hatsi da aka siyo daga kantin sayar da kayan abinci domin waɗannan suna ɗauke da sikari da yawa waɗanda ba za su taimaka muku rage kiba ba.
Darajar Gina Jiki:
100 grams na oatmeal atta : kusan. 400 adadin kuzari; 13.3 grams na gina jiki
100 grams hatsi: kimanin. 389 adadin kuzari; 8% ruwa; 16.9 grams na gina jiki
Yisti Atta
mafi kyawun labarun soyayya Hollywood
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Ragi wani hatsi ne da ke da alaƙa da asarar nauyi. Wannan saboda ragi ya ƙunshi amino acid da ake kira tryphtophan wanda ke hana sha'awar mutum wanda ke haifar da asarar nauyi. Ragi kuma babban tushen fiber ne wanda ke taimakawa ingantaccen narkewa a cikin jiki. Wasu fa'idodi na cin ragi shine ba shi da alkama, mai wadatar bitamin C, yana sarrafa cholesterol kuma yana haifar da bacci mai kyau. Rashin barci kuma yana haifar da hauhawar nauyi. Ana iya shan Ragi ko da da dare yana ƙarfafa barci mai kyau kuma yana haifar da hutawa da asarar nauyi. A gaskiya ma, ragi babban tushen ƙarfe ne. Hanya mai sauƙi don cinye ragi shine ta hanyar yin ragi mai sauƙi tare da gari mai ragi. Wannan abu ne mai daɗi sosai kuma yara kuma za su iya jin daɗinsa. Sauran shahararrun hanyoyin amfani sune kukis na ragi, ragi idlis da ragi rotis.
Darajar Gina Jiki:
119 grams na ragi gari: Kimanin. 455 adadin kuzari; 13 grams na gina jiki
Jowar Atta
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zafi man tausa domin girma gashi
A duk lokacin da kuka yi amfani da gari mai mahimmanci kuma kuna damuwa game da lafiyar ku, garin jowar shine amsar. Yana da arziƙi, ɗan ɗaci da zazzaɓi a rubutu kuma ana iya samun shi kusan ko'ina a Indiya. Garin Jowar yana da wadataccen sinadarin fiber da protein sannan kuma yana cike da ma’adanai da bitamin. Ba shi da alkama kuma yana da kyau sosai don sarrafa ciwon sukari. Kofin jowar ɗaya yana da kusan gram 22 na furotin. Wannan kuma yana hana sha'awar ku, yana haifar da rage cin abinci mara kyau ko mara kyau. Wasu shahararrun jita-jita da za a iya yi da jowar sune jowar rotis, jowar-albasa farji kuma da plas . Waɗannan suna da matuƙar daɗi kuma suna da cikakkiyar lafiya don amfani.
Darajar Gina Jiki:
100 grams jowar gari: 348 adadin kuzari; 10.68 grams na gina jiki
Wanne Atta Yafi Kyau: Kammalawa
Duk abin da ake faɗi babu hatsi da zai iya yin wani amfani, idan matsakaicin amfani, abinci mai kyau da rage cin abinci ba a aiwatar da shi a cikin salon rayuwa! Abincin abinci mai gina jiki da kuma madadin abinci ba lallai ba ne a matsayin mai ban sha'awa da ban sha'awa, kamar yadda aka ce su kasance. Lokacin da aka shirya kuma an haɗa su tare da abubuwan da suka dace waɗannan abincin na iya zama mai daɗi sosai kuma a ji daɗi tare da ƙarin fa'idodi. Rage nauyi ba shi da wahala da zarar kun fahimci yadda jikin ku ke aiki da adadin adadin kuzari da yake buƙatar yin aiki yadda ya kamata kowace rana. Tsayawa a hankali akan abin da kuke ci shine duk abin da ake buƙata don rasa nauyi.
Duk da haka, an fi son hatsi da garin jowar fiye da ragi saboda suna da fiber kusan 10% wanda ke sa ka ji daɗi. Sayi guda na jowar yana da fiye da gram 12 na fiber na abin da ake ci (kusan kashi 48 cikin ɗari na abin da aka ba da shawarar yau da kullun). Gabaɗaya asarar nauyi ba wani abu bane da ke faruwa cikin dare ɗaya. Tsari ne a hankali wanda ke ɗaukar lokaci da ƙoƙari da daidaiton abinci mai gina jiki don ganin sakamako na bayyane.
Karanta kuma: Abincin da Bai Kamata Ku Ci Gaban Kwanciya ba
