Bukatar samun kiba ba dalili ba ne don mamaye buns na vegan, kukis, kayan zaki, abinci mai sauri da lafiya daban-daban. Duk waɗannan abincin sun ƙunshi ko dai babban adadin sukari, ko gishiri, ko mai, wanda zai yi mummunan tasiri ga lafiyar jikin ku. Kasancewa mai cin ganyayyaki da kansa ya haɗa da jagorancin rayuwa mai lafiya, kuma yawan abubuwa masu cutarwa bai dace daidai da tsarin lafiya ba. Daga cikin wasu abubuwa, wannan ba makawa zai haifar da matsaloli na fata, gashi, hakora da farce. Don haka, idan an rufe hanyar cin abinci, ta yaya za ku sami nauyi mai kyau ba tare da cutar da kanku ba?
Kada ku tsallake abinci
Sau da yawa mutanen da ba su da kiba sukan tsallake karin kumallo, abincin rana ko abincin dare, balle kayan ciye-ciye. Amma idan kana son kara nauyi, dole ne ka hanzarta metabolism, kamar yadda idan aka rasa nauyi. Abincin ku na yau da kullun ya kamata ya ƙunshi karin kumallo, abincin rana, abincin dare da abinci mai lafiya biyu ko uku, kawai ya kamata su kasance mafi ƙarancin caloric fiye da yadda aka saba. Amma tuna cewa waɗannan adadin kuzari ya kamata su kasance masu amfani. Don guje wa rashin son cin karin kumallo, kada ku ci abinci kafin barci ko ku ci ɗan ƙaramin abu, wanda za mu tattauna a ƙasa.
Hannun goro
Cashews, almonds, gyada, pistachios, walnuts - tushen furotin da mai mai lafiya ga jiki. Ƙara goro a hatsi, ɗauka tare da ku a matsayin abun ciye-ciye, yin smoothie ta amfani da cashews jiƙa na dare. Idan ya gaji, sai ki yayyafa goro da gishirin teku da wasabi sai ki gauraya da busassun 'ya'yan itatuwa da kuka fi so da cakulan duhu. A kowane hali, irin wannan abun ciye-ciye zai zama mafi koshin lafiya fiye da kwakwalwan kwamfuta da rolls. Har ila yau, sayan man goro daban-daban kuma a saka su a salads. Kuma ku tuna game da gyada, almond da sauran shimfidawa waɗanda ke da kyau tare da ayaba da gurasar hatsi gaba ɗaya. Kawai tabbatar cewa babu sukari a cikin manna.
Kasance lafiyayyan abincin maraice
Masana abinci mai gina jiki, masu bin salon rayuwa da sauran masu goyan bayan ingantaccen abinci mai gina jiki sun ce bai kamata ku ci komai ba sai ruwa sa'o'i 2-3 kafin lokacin kwanta barci. Eh, haka nan kuma a sha ruwa tare da taka tsantsan don kada kumburi ya bayyana da safe. Wadanda suke so su kara nauyi na iya amfani da wannan ka'ida ta baya. Lokacin da muke barci, jikinmu yana ƙone mafi ƙarancin adadin kuzari, saboda kawai jiki yana barci tare da mu. Sa'a daya da rabi kafin kwanta barci, za ku iya samun abinci mai kyau, irin su gurasar hatsi tare da hummus na gida, apple tare da man gyada, ko kwakwalwan lafiya tare da guacamole. Amma kar a wuce gona da iri, ba kwa buƙatar kumburi, daidai?
Rarraba abincin ku
A kan cin ganyayyaki, kuna da ƙarin tushen furotin da mai mai lafiya fiye da yadda kuke tunani. Ka san sabbin abinci da kanka, sabbin tsaba, goro, legumes, mai, avocado (idan baka saba dashi ba), 'ya'yan itatuwa masu yawan kalori iri-iri (kamar mangwaro, ayaba da sauransu). Sayi hemp, alfalfa, sesame, flax, chia tsaba a yayyafa su a kan salads, miya da hatsi. Bincika sabbin girke-girke masu nuna tofu, tempeh, wake da sauran kayan abinci masu lafiya. Kuma akwai da yawa irin waɗannan girke-girke akan rukunin yanar gizon mu!
Sha, sha kuma a sake sha
Ko da yake kuna samun nauyi maimakon rasa shi, har yanzu kuna buƙatar shan ruwa mai yawa. Amma ban da ma'auni na duk gilashin 8-10 a rana, zaka iya samun adadin kuzari mai kyau daga ruwa. Don irin waɗannan dalilai, yi amfani da tofu mai laushi, jiƙan goro, iri da mai mara kyau. Kawai ƙara su cikin smoothie ɗinku!
Ku ci kayan lambu daidai
Wake, chickpeas, lentil suna da kyau tare da shinkafa mai launin ruwan kasa, suna ba da ƙarfin kuzari ba kawai ba, har ma suna ba da jiki da furotin da carbohydrates. Amma don guje wa bacin rai, dafa legumes daidai. A jiƙa su aƙalla na dare kuma a dafa har sai an dahu sosai. Hakanan zaka iya ƙara asafoetida a ƙarshen dafa abinci, wanda ke taimakawa jiki don mafi kyawun narkar da irin wannan abinci.
Ekaterina Romanova