Me yasa abincin ba ya aiki

A yau kalmar “abinci” a fagen cin abinci mai kyau yana ɗaya daga cikin waɗanda aka fi amfani da su, ya zama wani abu mai gaye da shahara. Kusan dukkanmu muna manne wa wani irin abinci, amma a mafi yawan lokuta, yin hakan ba daidai ba, wanda hakan ke ƙara lahani ga lafiyar jiki.

Bayan haka, tsarin abinci shine, da farko, abinci mai ƙoshin lafiya, ƙa'idodin cin lafiyayyen abinci ga jiki. Sabili da haka, wannan ra'ayi bai kamata ya rikice da ƙuntatawa a cikin abinci ba, saboda ingantaccen tsarin abinci mai gina jiki shine mafi mahimmancin tsari mai mahimmanci ga otsan mutummutumi na al'ada na gabaɗaya.

Dalilai na rashin tasirin abincin

• Matsala ta gama gari ga mutanen da ke ƙoƙari da dukkan ƙarfinsu don yaƙi da nauyin da ya wuce kima shi ne cewa a wata 'yar shawarar da aka yanke don ɗauka a jikinsu, ana tsammanin sakamakon ba kawai sauri ba, amma nan take Amma babu sauri tare da wannan! Kafin ka fara cin abinci, kana buƙatar tunani da kyau game da komai kuma kaɗa sauti ba kawai na dogon lokaci ba, amma don aiki na yau da kullun akan kanka (a cikin cikakkiyar ma'anar kalmar). Idan mutum yana son yin kiba, kuma ya fahimci da gaske cewa wannan yana shafar rayuwa ta yau da kullun, to dole ne a sanya ido kan yadda ake cin abinci a koyaushe, duk rayuwarsa. Yana da matukar mahimmanci a zaɓi abincin da zai dace da jiki kuma ba zai haifar da damuwa ba. Zai fi kyau a tuntubi masanin abinci mai gina jiki da wannan matsalar. Af, Healthungiyar Lafiya ta Duniya ta yi iƙirarin cewa asarar nauyi 10% a cikin watanni 8-10 ana ɗaukarta mafi kyau. Babu buƙatar yin hanzari, babban abu shine tsayayyen sakamako na dogon lokaci!
• Akwai lokuta da yawa lokacin, sakamakon tsananin cin abinci, mutum yana samun ƙarin kilo fiye da yadda yake a da. Amma wannan ba shine mafi munin abu ba, saboda ana yin babbar cutarwa ba ga gabobin ciki kawai ba, har ma da tsarin juyayi, da kuma psyche. Idan jiki baya karɓar isasshen adadin kuzari don aiki na al'ada, to yana fuskantar damuwa kuma yana fara ƙonawa da farko ba mai kitse ba, amma furotin a cikin tsokoki. A lokaci guda, fatar jiki ta zama wrinkled, flabby, rashin lafiyar gaba ɗaya na tasowa, rigakafi yana raguwa, kuma samar da ƙwayoyin rigakafi a cikin jiki ya yi muni. Sabili da haka, a ɗan ƙaramin damar samun wani abu mai yawan adadin kuzari, jiki zai fara samar da kitse don fita daga cikin damuwa. Don haka, mun sake komawa ga abin da aka riga aka nuna, abincin ba azumi bane, amma madaidaicin abincin. Kuna buƙatar tantance adadin adadin kuzari da jikin ku ke buƙata kuma, a cikin tsarin cin abinci na yau da kullun, samar da shi ta hanyar abinci mai mahimmanci da mahimmanci, kuma yayin da kuke rage nauyi, rage adadin abinci.
• Idan tsarin abinci ya riga ya kafu, sababbin matsaloli zasu fara, kamar yadda ake kiran su sau da yawa - sakamako masu illa. Fatar ta rasa sautinta, ya fara sag, wrinkles ya samar. A lokaci guda, muna ci gaba da aiki akan kanmu, muna ci gaba zuwa matakin wasanni waɗanda ke cikin abinci. Don kiyaye lafiyar jikinka kan abinci mai ƙarfi, kana buƙatar motsa jiki na aƙalla awa ɗaya a rana. Idan, bayan aikin motsa jiki na yau da kullun, kun daina motsa jiki, to, ƙwayar tsoka ta raunana kuma, a sakamakon haka, ta koma yadda take a baya - an cika ta da yadudduka mai.

Abincin mafi inganci shine salon rayuwa madaidaiciya

Tare da cikakkiyar fahimtar kalmar “abinci” da abubuwan da ke tasiri kai tsaye da tallafawa ta, zaku iya mallakar sabon, kusa da manufa, har ma da kyakkyawar jikin da kuke so sosai. Amma don haɓaka abin da aka cimma, ba shi da daraja shakatawa, akasin haka, kuna buƙatar ci gaba da aiki da kanku koyaushe don kada ku rasa nasarorinku. Idan mutum ya fahimci cewa rasa nauyi yana da wuya, aiki ne na yau da kullun wanda ya cancanci sakamakon, to yana buƙatar sanin wasu ƙa'idodi na rayuwa mai kyau, ingantaccen abinci da ingantaccen abinci.

1. 1 Doka ta farko ita ce a ba jiki kamar yadda ta “nema”. Shan ruwa yau da kullun shine mil 30 a kowace kilogiram na nauyin jiki. Ruwa yana inganta metabolism kuma yana taimakawa cire gubobi da sauran sharar jiki daga jiki, tare da daidaita narkewar abinci, yana daidaita metabolism kuma yana kawar da yiwuwar yawan cin abinci.
2. 2 Abincin karin kumallo mai gamsarwa shine garantin lafiya da siffa mai siffa. Wannan ba yana nufin kopin kofi tare da sanwici ba, amma porridge, kwai, salatin, da ƙari.
3. 3 Yana da mahimmanci a hada da furotin 1,2 na kilogiram 1 na nauyin jiki (50% na furotin na kayan lambu) a kowane abinci, saboda yana sarrafa ba kawai jin yunwa ba, amma har ila yau siginar jikewar jiki da abinci, da kuma yana ba da gudummawa ga yanayin kwanciyar hankali na tsarin juyayi da dukkan jiki.
4. 4 Wajibi ne a ware abinci tare da babban ma'aunin glycemic daga cikin abincin kuma a cika shi da 'ya'yan itatuwa, kayan lambu, wake, naman dafaffen nama, da sauransu.
5. 5 Rage yawan adadin kuzari da raka'a 500. kowace rana, amma har zuwa iyakar 1200 kcal. Ba shi yiwuwa a rage ƙasa da mafi ƙarancin, tunda a cikin wannan yanayin asarar nauyi mai yawa zai tsaya, tun da jiki yana da ikon kare kansa daga hallaka. Yana fara kona komai banda ƙwayoyin mai, wanda ke haifar da babbar illa ga dukkan gabobin ciki da kyallen takarda. Kuma idan jiki ma ya daina karɓar bitamin da bitamin ɗin da suke buƙata don aiki na yau da kullun, zai fara adana adadin kuzari a cikin hanyar kitse a wata 'yar damar.
6. 6 Babu wani yanayi da yakamata a bar jin yunwa. Abincin abinci ya kamata ya faru a cikin kaso 5-6 sau sau a rana.
7. 7 Wasanni wani ɓangare ne na abincin. Don zama kyakkyawa da gaske yayin rasa nauyi, kuma ba don nuna fatar jiki mai laushi ba, don hanzarta aiwatar da asarar nauyi, kuna buƙatar jagorancin salon rayuwa - shiga don wasanni ko rawa. Tare da taimakon motsa jiki, ya zama dole a ƙona 550 kcal a kowace rana, yayin da jiki zai ci gaba da kawar da 0,5 ƙarin fam a mako. Ba za ku iya dakatar da yin atisaye ba bayan ɗan lokaci, saboda ta wannan hanyar jiki a buɗe tsokoki zai fara adana mai. Jiki siriri yayi kama da kyau ta hanyar samun karfin tsoka.

Amma babu wani daga cikin kwararru a fannin abinci mai gina jiki da zai taimaka maka ka shawo kan nauyin da ya wuce kima, wanda rashin tausayinka ke kashe lafiyarka, har sai kai kanka ka fahimci cewa lallai kana bukatar hakan. Babban abu shine a hankali, amma a sauya hanyar rayuwa gaba ɗaya, don a fahimci cewa gwagwarmayar ba don asarar nauyi na gajeren lokaci bane, amma na dogon lokaci ne da irin wannan sakamakon da ake so.