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Kamar yadda kuka sani, a cikin aiki akan tsari na, muhimmin abu shine abinci mai gina jiki. Mun gabatar muku da abinci 7 don asarar nauyi wanda ƙwararriyar motsa jiki Jillian Michaels ke ba da shawarar haɗawa cikin abincin ku na yau da kullun.
Karanta sauran labaranmu masu amfani game da abinci mai gina jiki:
- Ingantaccen abinci mai gina jiki: mafi cikakken jagora zuwa miƙa mulki zuwa PP
- Me yasa muke buƙatar carbohydrates, mai sauƙi da rikitarwa don rage nauyi
- Protein don asarar nauyi da tsoka: duk abin da kuke buƙatar sani
- Idaya adadin kuzari: mafi kyawun jagora don ƙididdigar kalori!
Abincin lafiya don asarar nauyi daga Jillian Michaels
1. Brokoli
Broccoli yana da wadata a cikin bitamin da abubuwan gina jiki. Ya ƙunshi bitamin C, potassium, sodium, beta-carotene, da antioxidants waɗanda ke rage haɗarin cututtukan zuciya. Don duk amfanin sa broccoli yana da daɗi sosai, mai sauƙin shiryawa da ƙarancin adadin kuzari. gram 100 na irin wannan kabeji ya ƙunshi ƙasa da adadin kuzari 30 kuma gram 5 na carbohydrates kawai.
Bayan haka, broccoli yana da wadata a cikin bitamin da kuma chlorophyll, wanda a hade tare da fibers na abinci suna motsa tafiyar matakai na rayuwa, a wasu kalmomi suna hanzarta metabolism. Kuma a ƙarshe, broccoli ya ƙunshi fiber mai yawa, wanda ke daidaita hanji.
2. Cikakken gurasar alkama
Manta game da gaskiyar cewa duk carbohydrates - abokan gaba kyakkyawan adadi. Cikakken gurasar alkama ba a banza ba ya shiga cikin jerin abinci don asarar nauyi, saboda yana da darajar sinadirai mai girma kuma har ma yana taimakawa wajen sarrafa ci. Yana ƙarfafa samar da leptin - hormone satiety wanda ke nuna jikinmu cewa ba mu da lafiya. Hakanan ana shayar da gurasar alkama gabaɗaya a hankali kuma na dogon lokaci yana ba ku damar zama mai gamsarwa.
Bugu da ƙari, gurasar alkama gaba ɗaya ba zai iya kiyaye yawancin abubuwan gina jiki ba yayin maganin zafi. Kuma tun da wannan burodin yana da wadata a cikin fiber mai laushi, yana taimakawa wajen kula da peristalsis na hanji, don haka al'ada narkewa.
3. Gurneti
Ruman ya ƙunshi bitamin C mai yawa, wanda ke nufin yana taimakawa wajen ƙarfafa tsarin rigakafi. Bugu da ƙari, yana ƙunshe da anthocyanins - antioxidant masu mahimmanci don aikin zuciya na al'ada. Anthocyanin kuma yana da amfani ga waɗanda suke son yin wanka ko kuma suna rayuwa a cikin yanayi mai zafi, saboda yana kare ƙwayoyin fata daga haskoki na UV.
Bugu da ƙari, an tabbatar da cewa anthocyanins sune "masu kisan kai" na ƙwayoyin mai. Nazarin ya nuna cewa ƙarin abin da ke hana ci gaban ƙwayoyin mai shine antioxidants a cikin jikinmu tare da gurneti. 100 g na rumman ya ƙunshi adadin kuzari 50 kawai, kuma tasirin sa mai kyau akan jiki ba shi da ƙima.
4. Tafarnuwa
Wataƙila, yana da ban mamaki don ganin a cikin samfurori don asarar tafarnuwa mai nauyi, amma Ee, Jillian Michaels ba a ba da shawarar don kauce wa wannan ƙayyadaddun akan dandano na shuka ba. Kadan mutane sun san cewa tafarnuwa tana daidaita matakan sukarin jini, wanda ke nufin jiki baya buƙatar amfani da insulin, wanda ke haifar da ajiyar kitse.
Tafarnuwa yana rage cholesterol "mara kyau" yayin da yake inganta "mai kyau" cholesterol, yana tallafawa lafiyar mai mai a cikin sel na jiki. A ƙarshe, bincike ya nuna cewa tafarnuwa yana ƙara yawan hormone testosterone, yana ba ku ƙarin kuzari don motsa jiki.
5. Man kifi
Game da fa'idar man kifi da yawa daga cikinmu mun sani tun suna yara. Man kifi yana da wadataccen abinci mai gina jiki da bitamin masu amfani. Ya ƙunshi fatty acid omega-3 kuma yana da mahimmanci ga lafiya gashi, fata da kusoshi. Man kifi yana da yawa bitamin A da B, aidin da phosphorus.
Har ila yau, man kifi shine samfurin da ba dole ba ne don asarar nauyi, saboda yana taimakawa wajen inganta metabolism. Kasancewa babban mai sarrafa insulin a cikin jini, yana taimaka wa jiki kada yayi hannun jari mai aiki a cikin nau'in ajiyar mai. Kuna iya ɗaukar man kifi a cikin kari ko cin abinci mai yawa tare da mahimman fatty acid omega-3 (mackerel, herring, salmon, tuna).
6. Berries: raspberries da strawberries
Na farko, waɗannan berries suna da ƙarancin kalori (kimanin adadin kuzari 40 a kowace g 100), saboda haka ba su da lahani ga adadi. Na biyu, suna da ƙarancin glycemic index don haka ba sa taimakawa ga saurin hauhawar sukarin jini. Kuma na uku, strawberries da raspberries suna da dandano mai dadi kuma suna maye gurbin kowane kayan zaki mai dadi.
Bugu da ƙari, kamar gurneti, waɗannan berries sun ƙunshi anthocyanins, wanda ke hana bayyanar ƙwayoyin mai. Sun ƙunshi wani antioxidant na halitta - polyphenol, wanda ke rage cutar da abinci mai kitse kuma yana da tasiri mai kyau akan metabolism.
7. Ganyen shayi
Idan kuna da al'ada na shan kofi sau da yawa a rana, yana da kyau a manta game da shi. Yawan maganin kafeyin ba wai kawai yana haifar da damuwa a cikin metabolism ba, amma rashin daidaituwa na hormonal. Kuna cewa kofi shine babban tushen kuzari? Koyaya, maganin kafeyin da ke cikin koren shayi, wanda shine ɗayan mafi kyawun samfuran don asarar nauyi.
Koren shayi yana rage matakan sukari a cikin jini, don haka AIDS ya hana yunwa. Idan kuna son cin abinci, ku sha gilashin koren shayi (ba shakka ba tare da sukari ba), kuma sa'o'i biyu za ku manta da yunwa. Yana da mahimmanci a lura cewa koren shayi ya ƙunshi catechin antioxidant, wanda ke motsa metabolism kuma yana ƙone kitse mai yawa a cikin sel. Hakanan yana taimakawa jiki kawar da gubobi da gishiri masu cutarwa.
Dubi kuma:
- Manyan abinci 10 tare da mafi girman abun zinc
- Manyan abinci 10 mafi girma a cikin magnesium
- Manyan abinci guda 10 wadanda suke dauke da sinadarin iodine
- Manyan abinci 10 da ke cike da bitamin A