BJU, a matsayin ɓangare na tasiri asarar nauyi

Kun riga kun san cewa kuna buƙatar kashe ƙarin adadin kuzari don rasa nauyi fiye da yadda kuke ci daga abinci. Koyaya, akwai mahimman mahimman bayanai da yawa don la'akari lokacin rasa nauyi. Samun nasara a cikin asarar nauyi ya ta'allaka ne kawai ga karancin kalori a cikin abinci, amma kuma kan daidaitaccen abinci, motsa jiki na yau da kullun, tsarin shan giya, isasshen bacci da yanayin yanayin hankali.

Daidaita abinci mai gina jiki yana nufin rabo daga cikin manyan abubuwanda yake ciki - sunadarai, mai da carbohydrates. Dukkanninsu jiki yana buƙatar su daidai, amma a cikin adadi mabanbanta.

Sunadarai a cikin abincin waɗanda ke yin ƙiba

Dukkanin kyallen takarda da sel na jiki - tsokoki, gabobin ciki, garkuwar jiki, jujjuyawar jiki, tsarin hormonal - sun kunshi sunadarai. Saboda haka, dole ne mu sami isasshen furotin daga abinci.

Sunadaran sun cika kuma sun rashi. Mahimmin amino acid, wanda kawai zamu iya samu daga gareta, suyi cikakken furotin.

• Ana samun cikakken sunadarai a cikin nama, kaji, kifi, ƙwai, da cuku.
• Muna samun gurɓatattun sunadarai daga hatsi, hatsi, kwayoyi.

Abubuwan buƙatun sunadarai sun fara daga 0,8 g zuwa 1,2 g da kilogram na nauyin jiki, idan ba kwa buƙatar rasa nauyi (shawarar WHO). Gwangwadon ƙarfin ku da ƙarfin ku, yawancin furotin ɗin da kuke buƙata. Hakanan, buƙatar furotin yana ƙaruwa tare da rage nauyi. Saboda haka:

• Tare da kiba mai tsanani, kana buƙatar cinye 1-1,2 g na furotin ga kowane kilogram na nauyinka.
• Tare da ɗan nauyin da ya wuce kima, ya kamata a ɗauki matsakaita na 1,5-2 g.
• Dangi siririn mutane da suke buƙatar rasa excessan nauyi kaɗan ya kamata su mai da hankali kan 2-2,2 g.

80% na furotin a cikin abincin ya kamata ya fito daga tushen tsire-tsire.

Fats a cikin abincin waɗanda ke yin ƙiba

Fats wani muhimmin abu ne na abinci mai gina jiki, tunda suna da alhakin sabunta fata, hadewar bitamin mai narkewa, hada sinadarai na homon, da kariya ga gabobin ciki. Hakanan suna sanya abinci mai daɗi kuma suna taimakawa sarrafa abinci.

Fats ko dai sun cika ko kuma ba su cika ba. Ana samun cikakken kitse a cikin nama, kaji, kayan kiwo, cuku, man shanu, kwakwa, da man dabino. Tushen kitsen da ba a cika ba - yawancin mai, kifi, kwayoyi, iri.

Nau'in mai mafi cutarwa da haɗari shine trans fats (margarine), wanda ake samu a mafi yawan samfuran kayan zaki. Fat-fat suna haifar da kiba, rikice-rikice na rayuwa, da cututtukan zuciya. Yakamata a guji su.

Omega-3 fatty acid suna da mahimmancin mahimmanci ga waɗanda ke rage nauyi. Ana samun su a cikin kifin, kayan mai na kifi, da flaxseed da mai na camelina. Omega-3s ƙananan matakan cholesterol, inganta samar da jini ga kwakwalwa da ƙwayoyin halitta, hanzarta hanyoyin tafiyar da rayuwa, ta haka yana taimakawa ga asarar nauyi.

Bukatun sune kamar haka:

• Tare da nauyi mai nauyi - 0,4-0,6 g da kilogram na nauyin jiki;
• Matsakaici - 0,7-0,8 g da kilogram na nauyin jiki;
• Tare da nauyin al'ada - 0,9-1,1 g kowace kilogram na nauyin jiki.

1/3 na kitsen da aka cinye ya kamata ya fito daga wadatattun kafofin, da kuma 2/3 daga kafofin da ba su da cikakken abinci.

Carbohydrates a cikin abincin waɗanda ke rage nauyi

Carbohydrates suna aiki a matsayin tushen bitamin, ma'adanai da fiber, suna ciyar da tsokoki yayin motsa jiki, kuma suna da mahimmanci don aikin kwakwalwa na yau da kullun.

Carbohydrates suna da sauƙi kuma masu rikitarwa. Ana samun masu sauƙi a cikin duk abincin da ke ɗauke da sukari da 'ya'yan itatuwa, masu rikitarwa - a cikin hatsi, hatsi da kayan marmari.

Jiki yana ciyar da kuzari akan sarrafa hadadden carbohydrates. Wannan yana tabbatar da walwala da jin daɗi na dogon lokaci. Sabili da haka, 80% na carbohydrates a cikin abinci ya zama hadaddun.

Fiber don rasa nauyi yana da mahimmanci musamman. Ana samuwa a cikin harsashi na hatsi, kayan lambu, ganye, berries da 'ya'yan itatuwa. Tare da furotin da kitse, fiber yana tabbatar da gamsuwa na dogon lokaci kuma yana inganta aikin gastrointestinal. Yawan fiber na yau da kullun shine 25 g.

Adadin carbohydrates a cikin abincin an ƙaddara shi ta hanyar kirga yawan adadin kuzari na yau da kullun na sunadarai da mai. Maya daga cikin furotin da gram ɗaya na carbohydrates suna da adadin kuzari 4, kuma gram ɗaya na mai ya ƙunshi adadin kuzari tara.

Don gano bukatunku:

1. Haɗa adadin furotin a cikin gram da 4;
2. Haɗa adadin mai a cikin gram da 9;
3. Sanya sakamako 1 da 2;
4. Rage jimlar 1 da 2 daga cin abincin kalori na yau da kullun;
5. Raba lambar sakamakon ta 4.

Wannan zai gaya muku Har yaushe carbs kuke bukata.

Adadin adadin carbohydrates a kowace rana bai kamata ya faɗi ƙasa da 100 g ba.

Motsa jiki don rage nauyi

Mutanen da ba su horo ba na iya farawa tare da sauƙin motsa jiki da motsa jiki mai sauƙi. Yayin da kuke motsa jiki, zaku iya ƙara aikin motsa jiki na gida ko motsa jiki na motsa jiki. Jiki a hankali yana dacewa da horo, don haka kuna buƙatar tabbatar da cewa ayyukan wasanni suna ba da sakamako.

Don ƙona kitse ga mutanen da suka yi kiba kaɗan, ya kamata ku zaɓi shiri mai ƙarfi, kamar su horo na kewaye da yin minti 150-300 na zuciya a mako.

Sauran dalilai don tasiri nauyi asara

Sauran dalilai sun haɗa da aiki na asali, tsarin shan giya, kula da damuwa, isasshen bacci, da abinci.

Aikin yau da kullun shine motsin ku a cikin rayuwar yau da kullun, ma'ana, ba aikin horo bane. Kuna ciyar da adadin kuzari akan kowane aiki, kuma gwargwadon aikin ku a gida, yawancin ƙarfin ku ciyar.

Ruwa yana taimakawa wajen narkar da abinci, yana sa kumburin ciki, yana inganta kulawar abinci, kuma yana motsa hanyoyin tafiyar da rayuwa. Lokacin da kake shan ruwan sanyi, jikinka yana kashe adadin kuzari dan dumama shi. Hakanan ruwa mai tsafta shine tushen gishirin ma'adinai, waɗanda suke da mahimmanci don canza rayuwa. A matsakaici, kana buƙatar sha lita 1,5-2 na ruwa mai tsabta kowace rana.

Kula da damuwa yana da mahimmanci saboda yawancin cin abinci yana faruwa a lokacin damuwa. A lokacin damuwa, jiki yana samar da hormone cortisol, wanda ke riƙe ruwa a cikin jiki, wanda ke rufe nauyin nauyi.

Barci yayin rasa nauyi ya zama awanni 7-9. Rashin bacci na yau da kullun yana haifar da gajiya, hadawar homonin da aka ambata a baya, yana haifar da yawan cin abinci, sannan kuma yana rage karfin insulin, wanda zai sa ka ji yunwa har abada kuma ka sake jikinka don adana adadin kuzari.

Lokacin magana game da insulin, yana da mahimmanci a lura cewa cin insulin yana taimakawa wajen tsara ɓoyayyen wannan homon. Jiki yana samar da insulin sakamakon abinci. Ayyukan hormone shine jagorantar abubuwan gina jiki zuwa ƙwayoyin jiki. Mafi girman sukarin jininku ya tashi bayan cin abinci, yana ƙaruwa matakan insulin ɗinku kuma yana da wahala don sarrafa sha'awar ku. Kimanta fa'idodi da fa'idodi na kayan gargajiya da raba abinci, sannan yanke shawarar abin da yafi dacewa da kai.

Adadin abinci ya kamata ya zama mai sauƙi a gare ku, babban abu shi ne a lura da tsarin mulki - ba yunwa ko yawan cin abinci ba, amma don cin abinci a daidaitacciyar hanya, daidai da bukatun jikinku. Motsa jiki na yau da kullun, isasshen bacci, ruwa mai tsafta da kulawar damuwa zasu zama kayan taimakon asara marasa ganuwa.