Avocado da asarar nauyi

Wataƙila kun san akwai abinci iri-iri da za su inganta metabolism, da kuma taimakawa jikin ku wajen kona kitse. A wasu kalmomi, wasu abinci za su haɓaka tasirin thermogenic a cikin jikin ku, kuma a ƙarshe zai haifar da asarar nauyi.

Amma menene ainihin waɗannan abinci? Ci gaba da karatu yayin da muke bincika mafi kyawun abinci na asarar nauyi 7 na kowane lokaci.

Abincin da ke ƙona kitsen da ke cikin jerinmu an tabbatar da su a kimiyyance kuma ya ƙunshi nau'o'in mahadi da sinadarai waɗanda tabbas za su sake farfado da tanderun cikin ku don saurin haɓaka adadin adadin kuzari da kuke ƙonewa tare da kashe sha'awar ku.

Haɗa waɗannan slimming abinci a cikin tsarin yau da kullun shine tabbataccen hanya don jikin ku don ƙona adadin kuzari, sa ku ji koshi na tsawon lokaci kuma ku guji samun nauyi.

Manyan Abinci 7 Da Aka Rasa Nauyi Na Koda yaushe

ruwa don asarar nauyi

Water

A'a, ruwa ba abinci ba ne, amma mun haɗa shi a nan saboda abubuwan ban mamaki.

Ko da yake ruwa ba shi da adadin kuzari, ruwan sha a kai a kai yana ƙara jin daɗin cikawa.

Baya ga jin cikawa, ruwa yana haifar da lafiyayyen jiki. Maimakon jiki ya yi amfani da hanta don kawar da abubuwan sharar gida, hydration yana ƙarfafa jikinka don amfani da kodan. Don haka, lokacin da hantar ku ta sami kuɓuta daga sarrafa sharar gida, tana mai da hankali kan tattara kitsen jiki.

Mafi mahimmanci, bincike ya nuna cewa shan ruwa mai yawa na ruwan sanyi zai iya haifar da ƙonewa da karin adadin kuzari. Wannan shi ne saboda ruwan sanyi dole ne a dumi zuwa yanayin jiki lokacin da ya shiga jiki, wanda ke buƙatar kuzari.

Ko da yake yana kan ma'auni mara kyau, shan lita 2 na ruwan kankara a rana yana haifar da ƙonewa kusan 70 karin adadin kuzari.

qwai

A al'adance, qwai sun sami mummunan rap. Duk da haka, suna sake dawowa, kuma bincike ya nuna cewa ba sa ƙara yawan ƙwayar cholesterol ko kuma haifar da bugun zuciya.

Farin kwai, musamman, shine zaɓin asarar nauyi da aka fi so, saboda suna da nauyin furotin, amma suna da ƙarancin calorific da mai abun ciki.

A gefe guda, kwai gwaiduwa yana da daidaitaccen adadin kuzari, mai, da cholesterol. Duk da haka, yana da ma'ana don haɗa gwaiduwa a cikin abincinku. Yolk shine tushen tushen tushen ma'adanai da bitamin, gami da zinc, iron, iodine da bitamin A, E, D, da B12.

A cewar wani bincike da aka gudanar a Rochester Center for Obesity in America, hada ƙwai a cikin abincin ku shine tabbataccen hanyar zubar da ƙarin fam. Wannan shi ne saboda an san ƙwai don ƙara yawan gamsuwa yayin da yake daidaita yanayin yunwa da ci. A zahiri, qwai suna taimakawa wajen kawar da yunwar ku kuma suna iya iyakance yawan adadin kuzarin ku cikin sauran rana da fiye da adadin kuzari 400.

Nonuwan kaji

nonon kaji da rage kiba

Kamar ƙwai, nama ya daɗe ana yin aljani don samun nauyi, ba tare da wata isasshiyar shaida da za ta goyi bayansa ba.

Ko da yake naman da aka sarrafa ba shi da lafiya, babu wani bincike da ya nuna cewa yana haifar da haɗarin kamuwa da ciwon daji ko ciwon sukari.

Gaskiyar ita ce, nama, musamman nama maras nauyi da nono kaji suna da sinadarin gina jiki mai yawa kuma zasu taimaka wajen rage nauyi.

Protein wani sinadari ne mai cikawa wanda ke taimakawa wajen zubar da nauyi ta hanyar kiyaye ku sosai, rage kitsen jikin ku yayin kiyaye yawan tsoka.

Nonon kajin mara fata ba shi da fata gida ne mai ƙarfi ga furotin, ƙarancin carb, da abun ciki mai mai. Bugu da ƙari, yana da kyakkyawan tushen bitamin B3 da B6.

Vitamin B3 yana da amfani ga waɗanda ke daɗaɗɗen kugu yana da alaƙa da juriya na insulin, yayin da B6 yana da mahimmanci don shayar da zinc, wanda shine wani muhimmin sinadari mai asarar mai.

avocados

Avocados wani nau'in 'ya'yan itace ne na musamman. Ko da yake mutane suna jin kunya daga wannan 'ya'yan itace saboda yawan adadin kuzari da sauran kitse idan aka kwatanta da sauran 'ya'yan itatuwa, cinye wannan 'ya'yan itace mai tsami-kore yana da fa'ida mai yawa-asara.

Avocado yana da wadata a cikin monounsaturated acid fatty acids, potassium, phytochemicals, potassium, and dietary fibers, duk abin da ke haifar da rage BMI, rage nauyin jiki da kuma ƙasa da slimmer kugu.

Dangane da binciken da aka buga a Jaridar Abinci, Oleic acid a cikin avocado zai iya taimakawa wajen magance sha'awa ta halitta kuma ta haka yana taimakawa wajen rage nauyi.

A cikin binciken dabba, bincike ya nuna cewa Oleic acid an canza shi zuwa OEA.oleoylethanolamide) a cikin tsarin gut. OEA, wani nau'in hormone mai kitse an san shi don kunna neurons waɗanda ke haɓaka satiety da jin daɗi.

Kale

Kale da asarar nauyi

Kale, wani ɓangare na kore mai ganye har yanzu wani kyakkyawan abincin asarar nauyi ne.

Kabewa yana cike da ɗimbin abubuwan gina jiki masu haɓaka nauyi kamar su Vitamin C da Calcium.

Baya ga yanayin abinci mai gina jiki, Kale yana ba da kyakkyawar hanya ta ƙara yawan abincin ku, ba tare da ƙara adadin kuzari ko mai ba.

Yanayin ƙarancin ƙarfin kuzari na Kale yana sa ku ci 'yan adadin kuzari, don haka, zai

inganta mafi girma nauyi asara.

apples

Apple pectin, wanda aka samo a cikin fata na apple yana taka muhimmiyar rawa a cikin asarar nauyi. Pectin yana ɗaure da ruwa a cikin jikin ku kuma yana hana sel daga ɗaukar mai.

Hakanan, kamar Kale, apples suna da wadata a cikin fiber, ma'ana za su ɗauki lokaci mai tsawo kafin su narke, kuma ta haka za su ci gaba da cikawa na tsawon lokaci.

Bayan yanayin fiber mai girma, apples suna da kaddarorin antioxidation kuma suna iya hana kamuwa da cuta ta rayuwa yadda ya kamata.

Garehul

Inabi da asarar nauyi

Innabi kyakkyawan 'ya'yan itace mai ƙona kitse ne wanda ke ƙunshe da fili wanda aka sani don rage ƙwayar insulin hormone mai-ajiye.

A cewar health.com, cin rabin wannan ’ya’yan itace kafin kowane abinci na iya taimaka maka wajen rasa fam guda a mako, ba tare da canza abincinka ba.

Bugu da ƙari, tare da 90% abun da ke ciki na ruwa, innabi yana aiki a matsayin abin da zai hana ci abinci.

Kwayar

Ba lallai ne ku ƙara yin tsauraran matakai don zubar da ƙarin fam ba. Yi la'akari na musamman ga abincin ku, kuma ku sanya ma'anar haɗa abubuwan da ke sama masu asarar nauyi a cikin abincin ku a yau.