Idan kun yi tunani a baya lokacin da kuke yaro ko matashi, za ku iya tunawa cewa ikon jikin ku na kiyaye nauyin kilo da ƙona calories yadda ya kamata, ya fi girma. Yayin da muke girma, metabolism ɗinmu yana raguwa, kuma wannan lamari ne da ya zama ruwan dare ga yawancin mutane. Lokacin da wannan ya faru, abin da ya fara tasiri shine ikon rasa nauyi. Ya zama mai wuyar gaske, ba kawai don kyan gani ba, amma har ma don jin dadi da lafiya. Hanya mafi sauƙi don yin haka ita ce ta abincin da kuke ci. Mu duba menene rage cin abinci ya kamata ku ci kuna sha.
daya. Ku ci wani kaso na ƙwai da kiwo kowace rana
biyu. Leafy Green Kayan lambu
3. SIP on Green Tea
Hudu. Wake da Legumes
5. Iri-iri na Gouyoyin Da Aka Sha A Duk Cikin Makon
6. Ginger na iya Taimakawa Ƙarfafa Ƙimar Metabolic
7. Ku ci wani yanki na Berries kowace rana
8. Popcorn Yana Yi Don Babban Abun ciye-ciye
9. FAQs
Ku ci wani kaso na ƙwai da kiwo kowace rana
Qwai da kiwo su ne tushen tushen furotin masu lafiya waɗanda aka samo ta halitta. Hakanan zaka iya juya zuwa kaza, turkey, kifi, abincin teku da sauran hanyoyin samun nama maras kyau don amfanin irin wannan. Cin furotin yana ɗaya daga cikin mafi sauƙi hanyoyin da za a rasa nauyi saboda yana da tasiri da yawa. Don fara da, bari mu fahimci TEF ko Thermic Tasirin Abinci , wanda ke faruwa lokacin cin abinci. Wannan shi ne saboda jiki yana amfani da karin adadin kuzari don sarrafawa da narkar da wannan abincin. Daga cikin dukkanin kungiyoyin abinci, sunadaran sun ƙunshi mafi girman TEF, wanda zai iya kawo shi har zuwa kashi 30 cikin 100, wanda ya ninka sau goma fiye da matsakaicin kashi 3 na mai.
Protein kuma zaɓi ne na cikawa, musamman tushen furotin na dabba, don haka wannan yana hana cin abinci mara kyau akan abubuwan da ba su da kyau, kuma yana tabbatar da cewa cikin ku ya gamsu ta hanya mai kyau. Protein kuma shine babban sinadari mai gina jiki don gina tsoka, don haka idan aka ci abinci mai gina jiki mai gina jiki, yana taimakawa wajen canza kitse zuwa tsoka, wanda hakanan. inganta metabolism . Don haka za ku ci ƙasa da ƙasa, ƙara ƙonewa, kuma ku rasa nauyi.
Nau'in Pro: Abubuwan da ke da wadatar furotin kamar qwai da abincin teku suna taimakawa canza mai zuwa tsoka, haɓaka haɓaka metabolism.
Leafy Green Kayan lambu
Iron shine muhimmin sashi don kiyaye daidaiton jikin ku. Tare da zinc da selenium, yana ba da gudummawa ga ci gaban glandar thyroid. Idan glandon thyroid ya daina aiki da kyau, yana haifar da matsaloli kamar a hankali asarar nauyi sune sakamakon. Ganyayyaki koren ganye sune hanya mafi kyau don magance wannan matsala tunda suna kiyaye matakan ƙarfe na ku. Alayyahu, Kale, duk irin letas , har ma da goro da tsaba suna ba da mafita don magance wannan matsala.
Nau'in Pro: Ku ci kayan lambu masu koren ganye don ba da damar asarar nauyi ta haɓaka aikin glandon thyroid.
SIP on Green Tea
Wannan shi ne daya daga cikin mafi kyau kuma mafi m hanyoyin da za a rasa nauyi . Kawai shan kofi na koren shayi sau uku a rana! Koren shayi Yana da wadata a cikin antioxidants da ake kira catechins da polyphenols, waɗanda ke haɓaka metabolism na halitta. Kuna iya ƙone kamar adadin kuzari ɗari a rana, ko fiye, tare da wannan abin sha mai sauƙi don yin. Duk da haka, tabbatar da cewa ba ku cinye shi a kan komai a ciki; yana da kyau a sha bayan cin abinci, barin rata na minti 45-60. Idan koren shayi bai kasance a hannu ba, sha zafin dakin ko ruwan dumi. Wannan yana taimakawa ƙona kitse , kuma yana cika ku don kada ku ci abinci mara kyau.
Nau'in Pro: Kofin kore shayi cinye sau 2-3 a rana zai iya taimaka maka ƙone har zuwa adadin kuzari ɗari!
Wake da Legumes
Wake da legumes, musamman ma idan kai mai cin ganyayyaki ne ko mai cin ganyayyaki, tushen ban mamaki ne shuka sunadaran , kuma suna ba da fa'idodi iri ɗaya kamar furotin dabba. Bugu da ƙari, waɗannan suna da fa'idar kasancewa mai wadata a cikin fiber, wanda ke da mahimmanci ga narkewa, kiyaye gabobin narkewa cikin yanayin aiki mai kyau kuma yana ba da damar lalata abinci mai inganci. Wannan shine tasiri a cikin asarar nauyi . Legumes na dauke da amino acid da ake kira arginine, wanda ke taimakawa jiki ya kona carbohydrates da mai fiye da sauran su.
Nau'in Pro: Wake da legumes sun ƙunshi fiber da amino acid, waɗanda ke taimakawa rage nauyi.
ruwan 'ya'yan itacen beetroot yana amfanar fata
Iri-iri na Gouyoyin Da Aka Sha A Duk Cikin Makon
Cin giciye-sashe na gourds yana da amfanin asarar nauyi . Guda mai ɗaci yana da wadata a cikin baƙin ƙarfe, magnesium, bitamin, fiber, potassium da antioxidants. Yana da ƙananan kalori, yadda ya kamata yana wanke hanta da sauran gabobin narkewa suna haɓaka metabolism kuma yana taimakawa asarar nauyi. Gourd ɗin kwalba yana da yawan abun cikin ruwa, yana mai da shi haske, kayan lambu masu shayar da ruwa, magance matsalolin narkewar abinci, taimakawa rage nauyi da sake cika ruwa da aka ɓace da kuma electrolytes. Ridge gourd ya kamata a sha aƙalla sau ɗaya a mako don fiber na abinci, abun ciki na bitamin C, alkalising jiki da rage kumburi a cikin jiki, don lafiyar hanji da asarar nauyi. Gourd mai nuna alama shine kyakkyawan tushen hadaddun carbohydrates, ba tare da wani laifin da ke tattare da cin abinci ba.
Nau'in Pro: Ku ci gourds iri-iri don amfanin asarar nauyi.
Ginger na iya Taimakawa Ƙarfafa Ƙimar Metabolic
Ginger sau da yawa ana kiransa sihirin yaji, ana amfani dashi ƙarni don asarar nauyi . Ya ƙunshi bitamin A, C da E, wanda bunkasa rigakafi , hydrate jiki kuma suna da arzikin antioxidant. Hakanan yana da ma'adanai iri-iri kamar potassium, jan karfe, magnesium da sauransu. Ginger yana da kyau don haɓaka metabolism, inganta lafiyar hanji da rage kumburin hanji, da haɓaka aikin gabobin narkewa, ta haka yana ba da damar asarar nauyi. Ana iya cinye shi a cikin teas, miya, broths, a matsayin yaji a dafa abinci, da kuma kamar yadda ruwan ginger – wanda ba komai bane illa ginger dafaffe sosai a cikin ruwa.
Nau'in Pro: Ginger yana da babban yaji don asarar nauyi lokacin cinyewa a cikin shayi, miya da broths.
Ku ci wani yanki na Berries kowace rana
Berries suna yin abinci mai yawan asarar nauyi musamman saboda suna da wadata a cikin ellagic acid. Wannan phytonutrients yana cire radicals kyauta daga jiki kuma yana lalata shi gaba daya. Yana hana kumburi kuma yana dakatar da collagen daga rushewa da sauri. Yana da kyau ga asarar nauyi da haɓaka metabolism na jiki. Ku ci sashin giciye na berries don amfani - strawberries, blackberries, raspberries, cranberries da sauransu sune mafi kyawun hanyoyin samun wannan phytonutrients a cikin abincin ku . Bayan berries da 'ya'yan itatuwa, kwayoyi kamar pecans da walnuts, da kuma wasu nau'ikan namomin kaza suna da kyau don cinyewa don amfanin irin wannan.
Nau'in Pro: Cin berries hanya ce mai kyau don rasa nauyi, godiya ga abun ciki na ellagic acid.
Popcorn Yana Yi Don Babban Abun ciye-ciye
popcorn mai iska Popped bisa ga al'ada yana da ƙarancin adadin kuzari 30 a kowane matsakaicin hidima (kada a ƙara man shanu, toppings, kayan yaji da abubuwan dandano!). Ba wai kawai, popcorn yana da wadata a cikin polyphenols, wani nau'in antioxidant wanda zai iya rage kumburi. Hakanan yana iya kiyaye lafiyar hanjin ku cikin tsari, yana da adadin ƙarfe, kuma hatsi ne wanda ba a sarrafa shi ba, sabanin ingantaccen hatsi a kasuwa, da manufa don asarar nauyi . Duk da haka, yana da ƙarancin abinci mai gina jiki, don haka har yanzu kuna buƙatar samun naku ci daga 'ya'yan itatuwa , kayan lambu, kiwo, nama maras kyau, goro da iri.
Nau'in Pro: A rika cin popcorn a tsaka-tsaki, tunda abun ciye-ciye ne wanda ke taimakawa wajen rage kiba.
FAQs
Q. Me zan guje wa?
TO. Yawancin wannan hankali ne na kowa! Abincin da ya kamata ku guji don haɓaka asarar nauyi a fili ya haɗa da abinci maras gina jiki da abinci mai mai yawa - kayan abinci masu wadatar sukari da kayan zaki, abinci mai soyayyen abinci, barasa, abinci mai kunshe da abinci, abinci mai wadatar abinci. trans fats , tsaftataccen hatsi, yawan jan nama, yawan shan gishiri da sauransu.
gyaran fata a gida
Q. Idan na bi abinci mai gina jiki, shin zan iya motsa jiki?
TO. Motsa jiki yana da mahimmanci don kula da adadin kuzarin jiki da kuma taimakawa asarar nauyi. Cardio yana ƙone kitse mai yawa, yayin da ci gaban tsoka yana da mahimmanci - tunda tsoka yana taimakawa metabolism fiye da mai. Don haka mix na horar da nauyi , yoga da Pilates wasu matakan da za ku iya ɗauka don kasancewa cikin aiki na rayuwa.
Q. Ta yaya rashin barci ke tasiri asarar nauyi?
TO. Lokacin da ba ku samun isasshen barci , Metabolism yana raguwa saboda yana buƙatar adana yawan kuzari don lokacin da kuka farka! Wannan kuma yana haifar da sakin cortisol, hormone wanda ke ƙara yawan damuwa, da yuwuwar matakan mai a cikin jiki ma. Don haka asarar nauyi ya zama mai wuya!
