Kuskuren abinci

Lokacin da kuke jin yunwa, kuna hana jikinku abubuwan gina jiki da yawa. Duk wani ƙuntatawa dole ne a kusanci shi da ƙwarewa. Tabbas, don fara rasa nauyi, kuna buƙatar ƙirƙirar ƙarancin ƙarancin kalori, amma yana da mahimmanci cewa abincin ya daidaita, wato, ya ƙunshi duk abubuwan da ake buƙata a daidai gwargwado: furotin 30%, 30% mai , 40% carbohydrates, bitamin da ma'adanai.

Tare da rashin isasshen abinci mai gina jiki, adadin ba kawai kitse ba, har ma ƙwayar tsoka tana raguwa. Saboda haka, bayan ɗan lokaci, mutane da yawa suna samun ƙarin kilo fiye da yadda suka rasa yayin cin abincin da bai dace ba.

“Mafi ƙarancin duk abubuwan gina jiki sune sunadarai. Kowace rana, mutum ya kamata ya karbi kashi 30% na furotin daga abinci, kuma wannan ba shi da sauƙi a yi, - in ji Alla Shilina. - Don cika wannan buƙatar, kuna buƙatar ba da fifiko ga legumes, kayan kiwo ko nama maras kyau. Kuna iya ƙara yawan adadin furotin a cikin abinci, alal misali, idan kun maye gurbin abinci ɗaya tare da girgizar furotin na musamman. "

Mutane da yawa suna tunanin cewa ta hanyar cire kitse gaba ɗaya daga abincin, za su kawar da nauyin da ya wuce kima da sauri. Tabbas, kitsen kayan abinci ne mai kalori mai yawa (gram na mai ya ƙunshi adadin kuzari 9, yayin da gram na furotin ko carbohydrates ya ƙunshi kalori 4 kawai).

Koyaya, ba shi yiwuwa a watsar da shi gaba ɗaya saboda dalilai da yawa: da farko, sannu a hankali ana narkar da kitse kuma yana ba da dogon jin daɗi, kuma na biyu, yana shiga cikin ƙirƙirar wasu homonin jima'i, don haka yana da wahala a yi tunanin kyakkyawan aiki na tsarin haihuwa ba tare da wannan muhimmin abu ba. Lipids kuma suna yin ayyuka na kariya da zafi a cikin jiki. Saboda haka, kitse wani muhimmin sashi ne na daidaitaccen abinci.

Don ci gaba da kasancewa lafiya, ku ci kifin da ke da wadataccen acid omega-3 maimakon nama mai nauyi, kuma ku maye gurbin man zaitun ko man zaitun don miya salatin mayonnaise. Wannan zai samar wa jikin ku da lafiyayyen kitse.

Mutane da yawa suna da hasashe a zukatansu cewa cin maraice mara kyau ne. Don haka, masu bin wannan hanyar suna ƙoƙarin cin abinci gwargwadon iko kafin lokacin da aka hana, galibi har ma suna wuce yawan adadin kuzari na yau da kullun.

Tabbas, da gaske bai cancanci cin isasshen dare ba, gami da yunwa. Dangane da shawarwarin, kuna buƙatar cin sau 5-6 a rana (manyan abinci guda uku da 2 ??-3 abun ciye-ciye), amma a cikin ƙananan rabo. Irin wannan tsarin mulki zai ba ku damar jin yunwa da hanzarta haɓaka metabolism.

Kowa ya daɗe da sanin cewa abincin farko shine mafi mahimmanci, amma da yawa suna yin watsi da shi. Ta hanyar tsallake karin kumallo, yawanci mutum yana yawan cin abinci da rana. An haɗa wannan duka tare da lokacin tunani (da alama idan ba ku yi karin kumallo ba, za ku iya samun ƙarin kuɗi don abincin rana), kuma tare da buƙatun ilimin jiki na jiki don kuzari (saboda ƙarancin kayan abinci, ci yana ƙaruwa).

Kar ku manta cewa madaidaicin kumallo ba kawai yana ba ku damar sarrafa nauyin ku ba, har ma yana ba ku ƙarfin kuzari na tsawon yini.

Mutane da yawa suna tunanin cewa manne wa abinci ya isa ya rage nauyi. A zahiri, tsarin haɗin gwiwa yana da mahimmanci don cimma sakamakon.

Motsa jiki yana da mahimmanci saboda yana haɓaka saurin haɓaka metabolism kuma yana taimakawa sarrafa nauyi yayin zaman lafiya. Bugu da ƙari, motsa jiki yana kula da sautin tsoka da elasticity na fata.

"Hanya mafi kyau don rage nauyi shine canza halayen cin abinci. Kyakkyawan tsari shine daidaitaccen abinci da motsa jiki, kuma ba iyaka mara iyaka a cikin abinci, ”in ji Alla Shilina, masanin abinci mai gina jiki a Herbalife.