Tsarin abinci mai kyau don asarar nauyi: Yaya ake cin abinci?

Tambaya ta farko wacce take kalubalantar masu cin abincin: yaya ake gina abincinku? Kamar yadda kuka sani, don kawar da nauyin da ya wuce kima, bai isa yin motsa jiki a kai a kai ba, kuna buƙatar sake tunani game da yanayin abincinku. Muna ba ku tsarin abinci mai gina jiki don ƙimar nauyi, wanda ke taimaka muku kewaya yayin tsara abincinku.

10 mahimman dokoki game da ingantaccen abinci mai gina jiki don rage nauyi

Kafin ci gaba zuwa cikakken kwatancen menu na abinci mai dacewa don rage nauyi, tunatar da kai game da ƙa'idodi na asali na rage nauyi. Wannan shine mahimmin sanin kowa yana rasa nauyi!

1. Rage nauyi daga gibin kalori, ba abinci mai gina jiki ba. Lokacin da muka ci ƙasa da abin da jiki ke buƙata don kuzari, zai fara amfani da Asusun ajiyar ta hanyar mai. Wannan zai fara aiwatar da asarar nauyi. Menene, yaushe, kuma a cikin abin da haɗuwa kuke ci - duk wannan ba mahimmanci bane. Idan kun ci karancin adadin kuzari, to ku rasa nauyi.
2. Duk abincin, ko ta yaya kuka kira su, an yi niyya don sanya mutum ya rage ƙasa da ƙirƙirar ƙarancin adadin kuzari. Slimming abinci mai gina jiki shima ya samu ne ta hanyar takurawa cikin abincin da kuke cin abinci mai ƙarancin abinci da kuma kawar da "datti na abinci." Yawancin lokaci, wannan ya isa ya kiyaye karancin kalori, koda kuwa bakayi la'akari da lambobin abun cikin kalori kai tsaye ba (kodayake tare da abincin da ya dace, zaku iya ci tare da ragi kuma mafi kyau).
3. Don haka idan kuna so ku rasa nauyi, babu buƙatar ku ci kawai abincin da ya dace: kaza, buckwheat porridge, tasa na farin kabeji, cuku mai ƙananan mai, da salatin kayan lambu. Babu samfurori a cikin kansu da ke taimakawa wajen samun nauyi, amma yawan adadin kuzari.
4. Tare da mai, gari, da kayan zaki suna da sauƙin ƙirƙirar ragi na adadin kuzari, don haka dole ne a iyakance wannan abincin. Amma idan zaka iya dacewa da waɗannan abincin a cikin izinin kalori, zaka iya cinye su ba tare da lahani ga asarar nauyi ba.
5. Koyaya, ya fi kyau a tsaya ga menu mai gina jiki mai dacewa: ba don asarar nauyi da fari ba, da lafiyarsu. Ka tuna cewa abinci mai sauri da kayan zaki basu da ƙimar abinci mai gina jiki kuma suna cutar da jiki lokacin amfani da yawa.
6. Kai tsaye don asarar nauyi, lokacin cin abinci ba shi da mahimmanci, don haka ba lallai ne ku canza gaba ɗaya abincinku da tsarinku ba. Kawai tuna cewa shirya ingantaccen menu don rana yana taimaka muku cin daidaito, rage girman yunwa, haɓaka halaye na abinci mai kyau, da haɓaka aikin ɓangaren kayan ciki.
7. Sunadarai, kitse, da carbohydrates ba su da wani tasiri na rage nauyi. Sliming mafi mahimmanci shine yawan cin abincin caloric. Amma waɗannan ƙididdigar sune mahimmin ra'ayi don adana tsoka (sunadarai), isasshen kuzari (carbohydrates), aikin yau da kullun na tsarin hormonal (kitse).
8. Za'a iya haɗa samfura akan farantin ta kowace hanya, hakanan baya shafar aikin rage nauyi. Idan kana son rike wani abincin daban ko hada abinci kawai hanyar da ta saba - don Allah.
9. Shawarwarin da ke gaba shine ɗayan zaɓuɓɓukan zaɓuɓɓukan gama gari waɗanda suka dace da abinci mai gina jiki kowace rana. Kuna iya gina menu don dacewa da abubuwanku, ba lallai bane ku mai da hankali kan “dokokin abincin.” Idan kayi la'akari da adadin kuzari, sunadarai, carbohydrates, da mai, kuna da hannu kyauta: don asarar nauyi, ku ci cikin PFC.
10. Rarraba furotin da carbohydrates a cikin yini, karin kumallo da abincin dare, wasu abinci kafin da bayan motsa jiki ƙarin bulo ne a cikin ginin jiki amma ba mabuɗin ba. Sun fi dacewa a matakin ƙarshe na sanding jiki kuma sun kawo shi zuwa cikakkiyar sifa.

Don taƙaitawa. Batun asarar nauyi koyaushe yana sauka ne zuwa cin abinci ba tare da la'akari da tsarin abinci da menu na kowace rana ba. Wannan shine dalilin da yasa ƙididdigar adadin kuzari shine hanya mafi kyau don rage nauyi domin koyaushe zaku shirya abincin ne bisa yadda yake so ƙarƙashin dokokin PFC.

Ingantaccen abinci shine ƙarin kayan aiki don asarar nauyi, wanda zai taimaka maka canza halaye na abinci da cin fa'idodin lafiya da lafiya.

Menu na abinci mai kyau don asarar nauyi

Yana da mahimmanci a tuna lokacin da menu ke tsara tsarin abinci mai kyau don kowace rana:

• Abincin karin kumallo ya zama mai wadata a cikin hadadden carbohydrates don kuzari na tsawon yini.
• Fast carbs (sweets, desserts, dried fruits) an fi amfani da su da safe.
• Abincin dare yana da kyawawa don yin yawancin furotin.
• Kowane abinci ya kamata ya haɗa da zare (sabbin kayan lambu, bran, dukan hatsi, 'ya'yan itatuwa).
• Ka manta da dokar “kar a ci bayan 18.00,” amma zai fi kyau a ci ba a wuce sa’o’i 2-3 kafin lokacin kwanciya ba.
• Rarraba adadin kuzari na yini a cikin kimanin masu zuwa: 25-30% na karin kumallo, 30-35% don abincin rana, abincin 20-25%, cin abinci 15-20%.
• 1-2 hours kafin motsa jiki mafi kyau don cin carbs a cikin minti 30 bayan motsa jiki - carbs + protein.

Sake faɗi cewa asarar nauyi shine mafi mahimmanci shine kiyaye ci gaba da ƙarancin kalori na ranar. Amma ta fuskar abinci mai gina jiki, lafiya, kuzari, aikin jiki na yau da kullun, da rage barazanar lalacewa, zai fi kyau a bi ka’idojin da ke sama.

Samfurin menu na abinci mai gina jiki na yau:

• Breakfast: Cikakken carbohydrates
• Karin kumallo na biyu: Carbohydananan carbohydrates
• abincin rana: Sunadarai + Carbs + Fats. Tabbatar da zare.
• Bayan abincin dare: Carbohydrates, mai na iya zama dan kadan
• Dinner: Protein + fiber zai fi dacewa

Mun gabatar da zaɓuɓɓukan menu da yawa don abinci mai gina jiki don ƙimar nauyi. Waɗannan su ne misalai na shahararrun zaɓuɓɓuka masu cin nasara don karin kumallo, abincin rana, da abincin dare waɗanda galibi ake samunsu cikin slimming. Kuna iya samun menu na abinci mai gina jiki na yau da kullun dangane da bukatun mutum.

Karin kumallo:

• Porridge tare da 'ya'yan itace/busasshen' ya'yan itace/kwayoyi/zuma da madara (mafi yawan bambance -bambancen - oatmeal)
• Yankakken qwai tare da gurasar hatsi
• Sandwiches tare da gurasar hatsi ko fatattaka
• Osama bin (hada kwai da hatsi a soya a skillet)
• Smoothie na cuku, madara, da ayaba (yana da kyawawa don ƙara hadaddun carbohydrates - bran ko oatmeal)
• Cikakken hatsi tare da madara

Abincin rana:

• Hatsi/taliya/dankali + nama/kifi
• Steamed kayan lambu + nama / kifi
• Salatin + nama / kifi
• Kayan lambu / gefen abinci + wake
• Miyan

Abincin rana shine abincin "mafi arha"; zaka iya zabar kusan duk wani hadewar sinadarai zuwa dandanon ka.

Abincin dare:

• Kayan lambu + nama mara nauyi / kifi
• Kayan lambu + cuku + qwai
• cuku
• Yogurt tare da 'ya'yan itace

Abun ciye-ciye:

• PP-yin burodi
• kwayoyi
• Fruit
• 'Ya'yan itacen da aka bushe
• Cuku gida ko yogurt
• Dukan burodin alkama / fatattaka

Daga zaɓuɓɓukan karin kumallo, abincin rana, da abincin dare, ƙirƙirar abincin abincinku kowace rana.

Caloris ɗin suna lissafin kansa bisa ga rabonsu da takamaiman abinci. Af, na'urori na zamani suna sauƙaƙa isa: Manya mafi kyawun kayan aikin wayar hannu don ƙidayar adadin kuzari.

Kalli yadda ake cin abinci a bidiyo.