Jerin abinci don taimaka muku rasa nauyi > Abincin don ciwon sukari

Don faɗi ban kwana da karin fam ya kasance mai sauƙi, yana da kyau ku ɗauki kanku tare da wasu asirin yanayi. Akwai samfuran da ke taimaka maka asarar nauyi, wasu abinci na iya ƙonewa da rushe kiba mai yawa. Ba lallai ne ku yi matsananciyar yunƙurin cin abinci ba ko ƙuntataccen abincin ku don kawar da kilogram 2-3. Ku ci kayan lambu, 'ya'yan itatuwa, nama, kiwo, sauran abinci mai daɗi wanda zai taimaka muku samun ingantattun siffofin ba tare da kunci ba.

Slimming abinci

Chemicals don asarar nauyi, rage cin abinci, wasanni mai zafi - wannan ba ita ce kawai hanyar da za a cire karin fam ba. Yanayin kanta yana kulawa da kyan jikin ku, yana ba da samfuran da zasu taimaka muku rasa nauyi. Wasu daga cikinsu suna rage yawan ci, wasu sune masu ƙone kitse, wasu kuma suna haɓaka haɓakar metabolism. Wadanne abinci ne ke taimakawa rage nauyi?

Abincin Abincin Abinci

Rage cin abinci koyaushe yana haifar da ƙungiyoyi tare da yunwa, ƙananan ofan bangarorin jita-jita marasa dadi waɗanda ba zai yiwu su ci ba. Yana da wuya ku ci ganye na salatin ba mafarki na babban sanwic, mai santsi ba. Kuna iya shawo kan jin yunwar, amma a lokaci guda, ba za ku iya cin zarafin adadin kuzari ba idan kuna da abinci mai gina jiki, mai ƙona-kalori wanda zai taimaka muku rasa nauyi. Wadannan sun hada da:

farin kifi
turkey ko kaza nono,
cuku gida mai mai mai kitse
qwai
tofu
abincin teku
kayayyakin kiwo.

Kayan Kona Abinci

A cikin tsarin abinci, akwai manufar "adadin kuzari mara kyau." Ma'anar yanayi ce, saboda kowane samfurin yana da ƙimar makamashi mafi girma ko erasa. Kayayyakin da suke da adadin kuzari marasa kyau suna da fasali guda: don narke su, jiki zai buƙaci kashe adadin kuzari fiye da yadda yake samu daga gare su. Irin waɗannan abincin sun haɗa da kayan lambu (tumatir, beets, kabeji), 'ya'yan itãcen marmari, ganye, berries. Idan mace ta yi amfani da abinci daga jerin abubuwan da ke cikin abincin ta, ta ware daloli masu cutarwa da kuma yin girke-girke daga menu na yau da kullun, hakika za ta sami nauyi.

Wasu abubuwan sha kuma suna da adadin kuzari marasa kyau kuma suna taimaka wa ban kwana da kasancewa mai kiba. Daga cikin abincin mai mai-kitse wanda ya mamaye matsayi a cikin jerin abinci da abubuwan sha da ke taimaka muku rasa nauyi sune masu zuwa:

kayan marmari na fiber
namomin kaza
Man zaitun, zaituni,
koren shayi
kayan yaji
'ya'yan itatuwa Citrus
rasberi
raisins.

Manyan kayayyakin Slimming

Kuna iya kiyaye nauyin ku a cikin kulawa har ma ku rabu da kitsen jikin mutum idan kun yi wasu jiyya a teburinku baƙi. Masana ilimin kimiyya suna da'awar cewa samfuran don asarar nauyi, waɗanda aka gabatar a ƙasa, ƙara yawan asarar nauyi:

Inabi Cin wannan nau'in citrus kafin cin abinci zai rage matakan insulin jini, wanda ke da tasirin gaske akan ƙona mai.
Ganyen shayi. Masana sun ba da shawara ga shan kofuna 4 na abin sha a rana don rabu da gubobi da inganta haɓakar metabolism. Plusarin ƙarin shayi shine rage yawan ci.
Oatmeal. Wannan tafarnuwa tushen tushen abincin fiber ne wanda ke da ƙarancin adadin kuzari. Kayan za su yi daidai, su tsarkake hanji, yayin da ba a kara gram ɗaya.
Cinnamon M kayan yaji yana taimakawa juya sukari ya zama makamashi, kuma ba a saka masa a ciki ba, bangarorin.
Mustard, ja barkono. Spicesanshin kayan yaji sune abinci mai kyau don taimaka muku rasa nauyi. Suna taimakawa hanzarta haɓaka metabolism, suna taimakawa wajen ƙona kitse.

Don saurin haɓaka metabolism, masana ilimin abinci sun ba da shawarar ƙara kayan lambu a cikin abincinku. Banda shi ne sitaci, misali, dankali. Kayan lambu za a iya dafa shi, gasa, stewed.Maballin iri-iri, salatin, kayan lambu ba zai bar ku cikin jin daɗi ba kuma ya sa jiki ya yi aiki da sauri. Kayan lambu - wannan ba hanya ce mai kyau ba kawai ta taimaka wa jiki ya rasa nauyi, amma kuma yana iya daidaita shi da bitamin, ma'adanai, fiber da sauran abubuwan kirki. Matsakaicin fa'idodi za a kawo ta masu zuwa mazaunan gadaje na lambun:

kokwamba
tumatir
koren wake
karas
tafarnuwa
Legumes na takin - wake, lentil, Peas,
leek
zucchini
barkono
kabewa
broccoli kabeji.

Wasu nau'ikan 'ya'yan itace ma suna taimakawa rage nauyi. Jagora a cikin mataimakan ku don jituwa ku ne pears da apples. Kowane 'ya'yan itace suna da abubuwa masu amfani da yawa, gami da pectin. Abinci mai kalori yana cika ciki kuma yana haifar da jin daɗin rayuwa, ba tare da jinkiri ba a tarnaƙi da ciki. Wani wakilin ban mamaki na duniyar flora wanda ke taimakawa rasa nauyi shine abarba. Abilityarfinsa na haɓaka metabolism yana taimakawa rage nauyi asara. Jerin 'ya'yan itatuwa masu amfani ga adadi ya hada da masu zuwa:

An samar da sakamako na tsawon rai tare da hatsi wanda yawancin adadin carbohydrates. Buckwheat yana da adadin kuzari da kuma yawan carbohydrates, yana taimaka wajan kiyaye jituwa kuma baya barinku jin yunwa. Oatmeal ba shi da ƙarancin amfani samfurin don asarar nauyi, kodayake bashi da wadataccen carbohydrates. Wannan tafarnuwa ya ƙunshi fiber, yana haɓaka tsarkakewar jiki daga gubobi a cikin hanji. Smallarin adadin adadin kuzari a cikin oatmeal da kuma cire abubuwa masu lahani suna da fa'ida mai yawa wajen asarar nauyi. Gero shine samfurin da aka ba da shawarar don abinci. Dangane da abin da aka ambata a sama, nau'ikan hatsi uku sun dace da mutumin da ke neman rasa nauyi:

Nama zai taimaka wajen cin nauyin da ya wuce kima, ya kasance mai kauri kuma a lokaci guda don daidaita jikin tare da ingantattun sunadarai. Babu wani wurin wadataccen naman alade da rago a cikin abincin. Ya kamata ka zabi irin waɗancan nau'ikan nama da za a iya narkewa cikin sauki wanda ba zai ci gaba da ajiyar kitse a jikinka ba. Zai fi dacewa don rage cin abinci don dafa abincin da aka dafa da abinci. Shawarar da kwararru suka rage zuwa nau'ikan samfuran masu zuwa:

kaza (zai fi dacewa nono),
turkey
mara nauyi mai nauyi.

Wadanne abinci ne ke taimakawa rage nauyi idan kana neman su tsakanin kayan kamshi da kayan kamshi? Akwai amsoshi da yawa ga wannan tambayar. Ganyayyaki masu ƙamshi, tsirrai da asalinsu zasu zama mataimakanku na mahimmaci don neman adadi mai kyau. Themara su zuwa 'ya'yan itatuwa, saladi, nama, kifi da sauran samfurori, ku ji daɗin ƙanshi mai daɗi, ku ɗanɗana kuma a lokaci guda rasa nauyi. Kayan zaitun da zasu biyo baya zasu taimaka muku wajen jure fatarar mai:

kirfa
goro
vanilla
blackspice,
bay
cloves
tushen ginger
seleri tushe
cilantro
sage.

Masu sha'awar kayayyakin kiwo ba zasu zama ba tare da jin daɗi ba ko da lokacin cin abinci ne. Smallarancin adadin adadin kuzari da taimako a cikin samar da ingantaccen microflora a cikin hanji zai ba da kyakkyawan sakamako tare da rage cin abinci. Wadanne irin abinci ne za su taimaka maka rashin nauyi yayin la'akari da kayan kiwo? Babban abu shine cewa yawan kitse na samfuran ba shi da yawa, yana da kyau a zaɓi zaɓin mai mai ƙarancin mai. Daga cikin samfuran kiwo wanda ya dace da abinci mai gina jiki sune:

Kayan Kayan Rage nauyi ga Mata

Duk abin da ya wuce gona da iri a jikin mace to yana haifar da ci baya ne. Don jimre wa karin fam, ba lallai ba ne don matsananciyar yunwa da hana kanka jin daɗin abinci mai daɗi. Akwai samfurori da yawa waɗanda ba wai kawai sun zama cikas ga kamfani cikakke ba, har ma suna taimakawa wajen rasa nauyi. Don rasa nauyi, kuna buƙatar sanin waɗanne abinci ne ke taimakawa rage nauyi. Mafi dacewa ga mata su ne koren shayi, 'ya'yan itatuwa, kayan kiwo mai-kadan. Babban fa'ida ga adadi zai kawo rabon oatmeal, wanda aka ci don karin kumallo. Abarba mai amfani, ginger, innabi, nono kaza.

Kayan Kayan Kaya na Maza

Gudanar da kiba a gida ya fi sauƙi ga maza fiye da mata. Yawan ƙwayoyin tsokarsu ya fi girma kuma aikin su ya fi ƙaruwa, saboda haka ɗan canza abincin don cim ma sakamakon da ake so.Masana ilimin abinci suna ba da shawarar yin amfani da hadaddun kayan abinci na carbohydrate akan menu. Waɗannan abinci waɗanda suke taimaka muku rasa nauyi sun haɗa da:

naman kaza, kifi, nama, kayan miya,
porridge
naman alade, kifi,
kayan kiwo,
burodi ko burodin alkama,
'ya'yan itatuwa da kayan marmari.

Maza kada su manta wadanne abinci ne suke ƙona kitse kuma suna ƙara shi cikin abincinsu. Bari samfura biyu masu kona mai mai yawa a cikin abincin yau da kullun. Kula da namomin kaza. Kawai 22 kcal a cikin 100 g saturate na dogon lokaci kuma kada ku bayar da jin yunwa. Sha'awar cin abinci zai bayyana jim kaɗan bayan cin broccoli, wake, oatmeal. An gano waɗannan samfuran a matsayin ɗayan mafi inganci don rasa nauyi.

Koyaushe kunna furotin

Idan kana son jujjuya jikinka a cikin murhu mai cinye mai, sai ka ci furotin mai inganci. Shi ne toshe ginin don tsokoki suna tallafawa ƙoshin lafiya na rayuwa. Dukkanin abubuwan gina jiki irin su Maggie ko Ducane suna kan waɗannan samfuran.

Burin ku shine ku ci daga 0.5 zuwa 1 gram na furotin ga kowane layin nauyi. Haɓaka abincinka tare da naman naman alade, kaji, kifi da ƙwai don asarar nauyi mai sauri.

Wato, idan kuka auna nauyin 68, kuna buƙatar gram 70-136 na furotin a rana. Af, binciken da aka yi kwanan nan ya nuna cewa furotin na iya rage yawan adadin kuzari kamar 35%!

Kayan alade - Tsarin motsa jiki sun fi son wannan samfurin. Gaskiyar ita ce cewa a cikin kirji kusan babu mai da babban furotin. Amma ya kamata ku ci nama ba tare da fata ba.

Ya hadu da kwan - Wannan samfurin shine tushen furotin da makamashi. Zai taimaka bazai wuce gona da iri ba kuma ya sauƙaƙe tsarin inganta yawan wuce haddi. Koyaushe riƙe ƙwai mai tafasa a cikin firiji. Don sauyawa, yi omelettes mai sauri a cikin obin na lantarki - ba buƙatar wanke kwanon da amfani da ƙarancin mai.

Kifin teku Yana da girma a cikin furotin. Yawancin nau'ikan da suka fi mahimmanci sune chum, halibut, trout, herring, kifi salmon da tuna. Abincin abinci mai mahimmanci a cikin teku, musamman squid. Don cikakkun bayanai, duba labarin "Wanne irin kifi za ku iya ci tare da asarar nauyi."

A kallon farko, kifayen da yawa suna kama da mai. Ee, suna da yawancin omega-3s, amma yana da ƙoshin lafiya mai wucewa.

Kwanan nan, masana kimiyya a Ostiraliya sun gudanar da gwajin kimiyya game da tasirin omega-3 a jiki. Tsawon wata daya, rukuni ɗaya na mutane sun zauna akan abincin mai kalori kaɗan. Kuma rukuni na biyu na batutuwa lokaci guda ya ɗauki 6 g na man kifi a cikin capsules. Sakamakon ya kasance mai ban sha'awa: a rukuni na biyu, asarar nauyi ya kasance 7.2% fiye da na farko!

Masana kimiyya sun bayyana wannan sabon abu ta hanyar cewa omega-3 yana motsa lipolysis - tsari na ƙona mai. A zahiri, yawan kitse yana ƙonawa, asarar nauyi yana asara sosai.

Wannan rukunin samfuran suna yalwa da ƙwayoyin shuka. Jiki yana kashe makamashi mai yawa a kan sarrafa su, wanda ke taimakawa rage nauyi. Bugu da kari, samfuran hatsi suna da jinkirin carbohydrates.

Godiya ga irin wannan kayan kwalliyar "kayan abinci", suna bayar da jin daɗin rayuwa na dogon lokaci. Bugu da kari, hatsi ya cika jikin shi da wani hadadden abubuwa masu mahimmanci. Baya ga bitamin, suna da wadatar zinc, selenium, phosphorus, magnesium da sauran abubuwa.

Zan lissafa hatsi wanda ke haɓaka metabolism:

buckwheat
lu'u-lu'u
hatsi (sai dai baranda a kai tsaye),
sha'ir
hatsin rai
shinkafa (yana da kyau a ci baƙar fata, launin ruwan kasa ko ja).

Yawan carbohydrates na yau da kullun, daga abin da suke rasa nauyi, an ƙaddara akayi daban-daban a kowane yanayi. An lasafta shi kamar haka: 2-3 g a 1 kg na nauyi.

Hatta waɗanda suke kan tsarin furotin bai kamata su ware carbohydrates gaba ɗaya cikin abincin ba. Cikakken kin amincewa da abinci mai dauke da carbohydrate zai rage jinkirin hadawar kitse da furotin. A zahiri, wannan ba zai taimaka da asarar nauyi ba. Ka tuna kawai carbohydrates ba bu mai kyau su ci da yamma. Mafi kyau dafa porridge da safe. Kara karantawa a labarin "Wanne garin kwandon wanki ne mafi asara."

NASSOSHI BANGASKIYA:

An gina kayan lambu masu wadataccen abinci don rasa karin fam. Su ne babban tushen bitamin da ma'adanai waɗanda ke tsara ayyukan metabolism kuma suna tallafawa glandar thyroid.

Yawancin kayan lambu suna cikin fiber. Don narke irin wannan abincin, jiki zai kashe adadin kuzari mai yawa. Haka ne, kuma lokaci na wannan tsari zai dauki da yawa. Saboda haka, a wannan lokacin bazai son cin abinci na dogon lokaci.

Kuma, kayan lambu yawanci low-kalori, kuma wasu tare da gaba ɗaya korau kalori abun ciki. Wannan yana nufin cewa jiki yana samun ƙasa da kuzari daga garesu fiye da yadda yake ciyarwa akan sarrafa abinci. Saboda haka, kitse ba ya tarawa a ciki da gefuna.

Irin waɗannan kayan lambu suna da kyau musamman don asarar nauyi:

ganyen ganye-ganye - alayyafo, letas, kabeji na kasar Sin, arugula,
farin kabeji da dabino,
cucumbers, zucchini,
bishiyar asparagus da seleri
koren wake
karas
turnip
tumatir, da sauransu.

Kayan lambu da abun ciki na ruwa suna taimakawa sosai wajen rasa nauyi: zucchini, cucumbers, zucchini, radishes, da sauransu. Masana kimiyya sun gwada tasirin waɗannan samfuran a Jami'ar Tokyo. Mata wadanda mazajensu ke dauke da irin kayan lambu sun nuna raguwa da girman kugu. Ba dalili ba tare da dalili ba a lokacin rani mai sauƙin kokwamba yana da tasiri sosai.

Suna da babban fiber abun ciki, saboda wanda suke da amfani mai amfani akan narkewa mai narkewa. Kuma darajar kuzarin yawancinsu kadan ne.

A cikin yaƙi da kiba mai yawa, 'ya'yan itacen' ya'yan lemo - lemu, innabi, pomelo da sauransu - suna taimakawa don samun sakamako mai kyau.

Suna kan jerin abincin zakara wadanda ke ƙona kitse. Cikakkun bayanai a cikin wannan bidiyo:

'Ya'yan itacen Citrus suna da ƙarancin kalori da ƙananan glycemic index. Ko da idan aka kwatanta da apples and pears, sun fi dacewa su ci don asarar nauyi. Suna taimakawa wajen kwantar da hankula a tsakanin abinci.

Bugu da kari, abarba yana da kyau don asarar nauyi. Wannan 'ya'yan itacen suna da wadatar zama a cikin bromelin, enzyme wanda ke rushe garkuwar jiki. Abarba kuma yana dauke da fiber na abinci, bitamin, da kuma Organic acid. Kuna buƙatar cinye shi sabo: daga gwangwani tare da yawan sukari mai yawa yana da amfani kaɗan. Ee, kuma ku ci abarba nan da nan bayan cin abinci.

Abin da sauran samfuran ke da tasiri wajen yaƙar kiba suna da tasiri, karanta labarin "Jerin 'ya'yan itace don asarar nauyi."

Tsaba da kwayoyi

Flaxseeds sun tabbatar da kansu daidai. Suna da arziki a cikin omega-3s da fiber. Amfaninsu yana haɓaka metabolism kuma yana taimakawa jin zafi da ƙarfi. Real Energizer 🙂

Hakanan ana ɗaukar tsaba Fennel wani samfuri na jituwa. Suna haɓaka ƙwayar metabolism kuma suna inganta tsarin narkewar abinci. Haka ne, kuma suna yin azaman mai laushi mai laushi.

Lokacin rasa nauyi, ƙwayoyin Pine suna da kyau. Suna da arziki a cikin abubuwan phytonutrients - abubuwan da ke rage ci. Sabili da haka, idan an kunna zhor mai ƙarfi, kawai ku ɗan nutsan itacen dabino na Pine.

Sauran kwayoyi suna taimakawa wajen hana adana kitse a ciki da gefuna. Waɗannan hazelnuts, almonds, cashews. Karanta ƙari game da su a cikin labarin "Me za ku iya ci kwayoyi yayin rasa nauyi."

M madara

Wadannan abinci sune tushen alli da furotin. Wadannan abubuwa suna shiga cikin samuwar jijiyoyin jiki kuma suna taimakawa a cikin aikin narkewa.

Amma wannan ba zai yiwu ba duk fa'idodin samfuran madara mai tsami. Gaskiyar ita ce cewa mutane da yawa suna asarar nauyi suna rushewa a lokacin da kuke son masu son gaske. Cake cuku mai wuya zai taimaka rage yiwuwar irin wannan rushewa. Wannan samfurin yana da amino acid wanda ke motsa samar da hormone na farin ciki, endorphin, a cikin jikin mutum. Cika yanki kuma lep 🙂

Ga jerin kyawawan abubuwan ƙona mai:

yogurt (na halitta),
cuku gida 5-9%,
magani
biokefir 2.5% mai.,
yogurt.

Ta zauna a kan kefir ana sauke abincin, kyakkyawan sakamako mai kyau. Kuma idan na tafi da jirgin kasa, sai in dauki wasu kwalaye na lita 0.5 tare da kokwamba kuma a hankali ku tafi. Kashegari - debe kilo 🙂

Da yamma, ba za ku iya cin madara mai tsami ba idan kuna son asarar kilos. Duk da karancin adadin kuzari, matakin ma'aunin glycemic na waɗannan samfuran yana da girma. Yi abunchi mafi kyawun kayan lambu.

Kayan yaji da ganye domin asarar nauyi

Dingara waɗannan samfuran zai ba ku kwarin gwiwa don ƙarin asarar nauyi. Godiya garesu, zaku karɓi ƙarin kayan haɓaka kayan ƙanshi na halitta.

Nazarin ya nuna cewa cinye abubuwan sinadaran na iya ƙara haɓaka metabolism zuwa kashi 5%. Hakanan, irin waɗannan abincin suna haɓaka mai mai har zuwa kashi 16!

Da ke ƙasa akwai jerin kayan yaji mafi yawanci.

Barkono Cayenne - Wannan samfurin na iya taimakawa wajen yakar asarar nauyi ta hanyar rage yawan adadin kuzari. Hakanan yana taimakawa rage ƙwayar adipose da ƙeƙasaccen jini. Capsaicin da ke cikin ɗanyen barkono yana ba shi kaifi kuma abu ne mai ƙanshi. Yana sanyaya jiki kuma yana da tasiri mai amfani akan metabolism.

Cinnamon - Wannan yaji zai iya taimaka hanzarta samar da metabolism din ku. Hakanan yana daidaita sukarin jini. Wannan ya sanya shi kyakkyawan yanayi don mutanen da ke da ciwon sukari ko masu ciwon suga. Karatun da aka yi kwanan nan ya nuna cewa kirfa tana rage LDL (mummunar cholesterol) da jimlar cholesterol a cikin mutane masu ciwon sukari na 2.

Pepperanyen fari - yana dauke da sinadarin da ake kira piperine. Yana ba kawai ba shi ɗanɗano mai ɗanɗano, amma kuma yana hana ɓarnatar da sababbin ƙwayoyin mai. Pepper kuma yana haɓaka ƙoshin abinci na sauran abinci. Misali, ganye, kayan lambu.

Mustard- Wannan shuka ita kanta tana cikin dangin kayan marmari. Tare tare da broccoli, farin kabeji da Brussels sun fito.

An nuna alamun mustard don haɓaka ragin metabolism da kashi 25 cikin ɗari. Wannan yana nufin cewa zaku ƙona adadin kuzari sosai. Kawai cokali 3/5 na ƙwayar mustard a kowace rana zai taimaka maka ƙona ƙarin adadin kuzari 45 a cikin awa ɗaya.

Turmeric - Wannan kayan ƙanshi ya zama tushen yawancin jita-jita na Indiya. Curcumin shine ɗayan abubuwan da aka yi nazari a kansu sosai game da wannan ƙanshin. Yana rage samuwar adipose nama ta hanyar dakatar da jijiyoyin jini wanda yakamata a samu. A sakamakon yawan amfani da turmeric, kitse mai ƙonewa yana konewa sosai.

Gyada - wani dandano ne mai danshi. Yana da kaddarorin anti-mai kumburi kuma yana taimakawa kwantar da hankali da kwantar da hanji.

A cikin kantin magani zaka iya siyan tarin phyto-da aka shirya tare da laxative da sakamako diuretic. Jerin jerin shahararrun teas an haɗe shi:

Senna
shayi mai shayi
Taron Tibet
rikici, da sauransu.

Na rubuta dalla-dalla game da tasiri da kuma halayen amfani a cikin labarin "Wanne ya fi kyau shan shayi don asarar nauyi."

Miyar ingan Kona Kifi

Kyakkyawan sakamako suna ba da miya mai albasa. Don shirye-shiryensa za'a iya amfani da farin albasa, shuɗi ko albasa na zinariya. Zaitun da man shanu, thyme, gishiri da barkono kuma ana haɗa su cikin miya. Don cikakken girke-girke, duba miyan albasa.

Mashahuri tsakanin slimming da seleri miya. An shirya shi daga mai tushe na wannan kayan lambu. Tumatir, albasa, barkono mai zaki, da farin kabeji an ƙara haɗa su anan. Don girke-girke-mataki-mataki don dafa wannan mai mai ƙona kitse, duba labarin “Yadda ake Ceaukar Selery Soup”.

Na tabbata cewa yanzu zaka iya lissafa samfuran da suke haɓaka haɓakar metabolism. Raba wannan bayanin tare da abokanka ta hanyar rage musu hanyar haɗi zuwa labarin. Biyan kuɗi zuwa sabuntawa, za a sami ƙarin bayani mai amfani don rasa nauyi. Ina maku fatan alheri mai kyau dan ganinku nan bada jimawa ba!

Abin da mai farawa yake buƙatar sani

Don fara rasa nauyi, ya kamata ku sani game da yawancin ƙananan dabara. Musamman ga sabon shiga waɗanda suka yi tunanin kawai kilo su. Da farko dai, yana da kyau mu fayyace lokaci ɗaya, kana buƙatar motsa kanka ba tare da m ba "Ina son in rasa nauyi in yi kyau", amma tare da takamaiman sha'awa. Don haka, ya kamata ka yi tunani game da ainihin abin da mutum zai yi lokacin da yake rasa nauyi.Zai je tekun wata ɗaya? Shin yana iya shiga cikin jeans dinsa shekaru uku da suka gabata, yana kawar da bangarorin shekaru masu yawa? Babban abu shine saita manufa ta gaske.

Kayan Kona Abinci

Kada ku kori lambobi, saboda lambobin akan sikeli wasu lokuta basa nuna halin da ake ciki. Weight ya dogara da ruwan da kuke sha a rana kafin, akan lokaci. Zai fi kyau a kiyaye kundin koli tare da tef na aunawa. Kuna buƙatar tune a hanya mai tsawo, idan mutum zai rasa nauyi daidai. Jikin da aka adana shi da mai da aka adana yana da daurewa sosai, kuma idan kun shirya abinci na abinci mai kyau, zaku iya rasa nauyi, amma zai lalata karfin ku.

Wasanni yayin rasa nauyi yana da matukar muhimmanci. Tabbas, koda ba tare da damuwa ba, zaku iya rasa nauyi kawai akan raunin kalori, amma sannan ba adadin kuzari kawai ba, har ma tsokoki zasu narke. Idan kun taka wasanni kuma ba ku bin tsarin cin abinci mai amfani, mutum zai sami ƙoshin tsoka, amma girma da nauyi ba zai ragu ba. Tsarin mai zai kasance, har ma tsokoki a ƙarƙashinta zasu ƙaru.

Kula! Ba shi yiwuwa a rage yawan kitsen da carbohydrates, tun da sun taka muhimmiyar rawa a cikin halayen metabolism, raguwarsu kawai zai kara lalata jiki. Za a tilasta shi ya ɗauki makamashi ko dai daga furotin ko kuma mai, amma cutar daga irin wannan asarar nauyi zata yi yawa.

Waɗanne abinci ne zasu taimaka haɓaka metabolism, ƙona kitse da inganta haɓaka nauyi?

Gaisuwa, abokaina masoyan blog. Kuna son rage girman suturarku a cikin makonni biyu? Kuna buƙatar kawai sanin waɗanne abinci ne ke ƙona kitse kuma suna inganta nauyi. Don haka metabolism ɗin ba ya ragewa, muna gabatar da sabbin hanyoyin cin abinci a cikin abincin. A cikin wannan labarin zan gaya muku abin da samfuran ke taimaka wa wannan.

Burin ku shine ku ci daga 0.5 zuwa 1 gram na furotin ga kowane layin nauyi. Haɓaka abincinka tare da naman naman alade, kaji, kifi da ƙwai don asarar nauyi mai sauri.

Wato, idan kuka auna nauyin 68, kuna buƙatar gram 70-136 na furotin a rana. Af, binciken da aka yi kwanan nan ya nuna cewa furotin na iya rage yawan adadin kuzari kamar 35%!

Kayan alade - Tsarin motsa jiki sun fi son wannan samfurin. Gaskiyar ita ce cewa a cikin kirji kusan babu mai da babban furotin. Amma ya kamata ku ci nama ba tare da fata ba.

A kallon farko, kifayen da yawa suna kama da mai. Ee, suna da yawancin omega-3s, amma yana da ƙoshin lafiya mai wucewa.

Masana kimiyya sun bayyana wannan sabon abu ta hanyar cewa omega-3 yana motsa lipolysis - tsari na ƙona mai. A zahiri, yawan kitse yana ƙonawa, asarar nauyi yana asara sosai.

Wannan rukunin samfuran suna yalwa da ƙwayoyin shuka. Jiki yana kashe makamashi mai yawa a kan sarrafa su, wanda ke taimakawa rage nauyi. Bugu da kari, samfuran hatsi suna da jinkirin carbohydrates.

Zan lissafa hatsi wanda ke haɓaka metabolism:

buckwheat
lu'u-lu'u
hatsi (sai dai baranda a kai tsaye),
sha'ir
hatsin rai
shinkafa (yana da kyau a ci baƙar fata, launin ruwan kasa ko ja).

Yawan carbohydrates na yau da kullun, daga abin da suke rasa nauyi, an ƙaddara akayi daban-daban a kowane yanayi. An lasafta shi kamar haka: 2-3 g a 1 kg na nauyi.

An gina kayan lambu masu wadataccen abinci don rasa karin fam. Su ne babban tushen bitamin da ma'adanai waɗanda ke tsara ayyukan metabolism kuma suna tallafawa glandar thyroid.

Irin waɗannan kayan lambu suna da kyau musamman don asarar nauyi:

ganyen ganye-ganye - alayyafo, letas, kabeji na kasar Sin, arugula,
farin kabeji da dabino,
cucumbers, zucchini,
bishiyar asparagus da seleri
koren wake
karas
turnip
tumatir, da sauransu.

Kayan lambu da abun ciki na ruwa suna taimakawa sosai wajen rasa nauyi: zucchini, cucumbers, zucchini, radishes, da sauransu. Masana kimiyya sun gwada tasirin waɗannan samfuran a Jami'ar Tokyo. Mata wadanda mazajensu ke dauke da irin kayan lambu sun nuna raguwa da girman kugu. Ba dalili ba tare da dalili ba a lokacin rani mai sauƙin kokwamba yana da tasiri sosai.

Suna da babban fiber abun ciki, saboda wanda suke da amfani mai amfani akan narkewa mai narkewa. Kuma darajar kuzarin yawancinsu kadan ne.

A cikin yaƙi da kiba mai yawa, 'ya'yan itacen' ya'yan lemo - lemu, innabi, pomelo da sauransu - suna taimakawa don samun sakamako mai kyau.

Suna kan jerin abincin zakara wadanda ke ƙona kitse. Cikakkun bayanai a cikin wannan bidiyo:

Abin da sauran samfuran ke da tasiri wajen yaƙar kiba suna da tasiri, karanta labarin "Jerin 'ya'yan itace don asarar nauyi."

Flaxseeds sun tabbatar da kansu daidai. Suna da arziki a cikin omega-3s da fiber. Amfaninsu yana haɓaka metabolism kuma yana taimakawa jin zafi da ƙarfi. Hakikanin mai kuzari

Hakanan ana ɗaukar tsaba Fennel wani samfuri na jituwa. Suna haɓaka ƙwayar metabolism kuma suna inganta tsarin narkewar abinci. Haka ne, kuma suna yin azaman mai laushi mai laushi.

Sauran kwayoyi suna taimakawa wajen hana adana kitse a ciki da gefuna.Waɗannan hazelnuts, almonds, cashews. Karanta ƙari game da su a cikin labarin "Me za ku iya ci kwayoyi yayin rasa nauyi."

Wadannan abinci sune tushen alli da furotin. Wadannan abubuwa suna shiga cikin samuwar jijiyoyin jiki kuma suna taimakawa a cikin aikin narkewa.

Ga jerin kyawawan abubuwan ƙona mai:

yogurt (na halitta),
cuku gida 5-9%,
magani
biokefir 2.5% mai.,
yogurt.

Dingara waɗannan samfuran zai ba ku kwarin gwiwa don ƙarin asarar nauyi. Godiya garesu, zaku karɓi ƙarin kayan haɓaka kayan ƙanshi na halitta.

Nazarin ya nuna cewa cinye abubuwan sinadaran na iya ƙara haɓaka metabolism zuwa kashi 5%. Hakanan, irin waɗannan abincin suna haɓaka mai mai har zuwa kashi 16!

Da ke ƙasa akwai jerin kayan yaji mafi yawanci.

Mustard- Wannan shuka ita kanta tana cikin dangin kayan marmari. Tare tare da broccoli, farin kabeji da Brussels sun fito.

Gyada - wani dandano ne mai danshi. Yana da kaddarorin anti-mai kumburi kuma yana taimakawa kwantar da hankali da kwantar da hanji.

A cikin kantin magani zaka iya siyan tarin phyto-da aka shirya tare da laxative da sakamako diuretic. Jerin jerin shahararrun teas an haɗe shi:

Senna
shayi mai shayi
Taron Tibet
rikici, da sauransu.

Na rubuta dalla-dalla game da tasiri da kuma halayen amfani a cikin labarin "Wanne ya fi kyau shan shayi don asarar nauyi."

Mashahuri tsakanin slimming da seleri miya. An shirya shi daga mai tushe na wannan kayan lambu.Tumatir, albasa, barkono mai zaki, da farin kabeji an ƙara haɗa su anan. Don girke-girke-mataki-mataki don dafa wannan mai mai ƙona kitse, duba labarin “Yadda ake Ceaukar Selery Soup”.

Manyan Abubuwa 20 na Cin andauke da Kayayyakin Kiba

Kamar yadda kuka sani, don kama da ɗari bisa ɗari, da farko, kuna buƙatar ban kwana da karin fam. Yawancin nau'ikan abubuwan cin abinci suna ba mu hanyoyi don magance yawan kiba, suna buƙatar ƙarfin aiki da barazanar ɓace katin kuɗi da walat. Shin akwai wata panacea da ke ba da jituwa ba tare da sadaukarwa mai tsanani ba? Abin takaici, sanannen furcin "kyakkyawa yana buƙatar sadaukarwa" har yanzu ba a soke shi ba, kuma ba tare da isasshen ƙoƙarin jiki ba zai yuwu a rasa nauyi lafiya da inganci.

Koyaya, kimiyya bata tsaya tsaye ba, kuma masana kimiyya suna gano sababbin hanyoyin da za'a bi don magance wuce kima. Ofayan ɗayan waɗannan hanyoyi don rasa nauyi shine cin abinci - mai ƙona mai.

1. Kayayyakin madara.

Abubuwan da ke samar da madara (banda madara) suna kara yawan sinadarin calcitriol a jikin mutum, wanda ke tilasta wa kwayoyin jikinsu kona kitse. Kayan kiba mai kauri: yogurts, kefir, cuku gida, yogurt - a cewar masana, zasu taimaka rasa nauyi da rage adadin sabbin mai mai narkewa. Whey ya ƙunshi furotin mai madara mai inganci, yana haɓaka haɓakar mai. Yana bayar da gudummawa ga yawan kitse mai ƙarfi don biyan kuzarin kuzarin jiki.

2. Gyada.

Ginger yana nufin abubuwan da ake kira "zafi" abinci. Tana samarda kyakkyawan tsari da kuma samarda jini ga ciki, hakan zai hanzarta samarda metabolism a jiki. Saboda babban abun ciki na mai mahimmanci, Ginger yana haɓaka metabolism, wanda ke ba da gudummawa ga saurin yaduwar ƙwayoyin mai. Bugu da kari, ginger yana inganta yanayin fatar, yana mai saurayi da kyau.

3. Kabeji.

Farin kabeji, farin kabeji, broccoli mataimaka ne a koyaushe yayin yaƙar ƙima mai yawa. Farin kabeji yana aiki kamar buroshi a cikin jiki, hakanan yana tsarkake shi da gubobi. Broccoli shago ne na bitamin da ma'adanai. Babban shine indole-3-carbinol, wanda ya zama al'ada musanya musayar estrogen - hormones na mace. Farin kabeji yana cikin matsayi na biyu bayan broccoli a cikin bitamin. Kabeji samfuri ne mai ƙarancin kalori, saboda haka za'a iya cinye shi da kusan babu ƙuntatawa.

4. Dankali.

Kokwamba hanya ce mai inganci don rasa nauyi, amma, kamar yawancin samfuran tsire-tsire masu tsire-tsire, suna yanayi ne na yanayi kuma suna kawo iyakar fa'ida daidai lokacin haɓakarsu ta halitta. An ba da shawarar a ci su a wannan matakin na balaga, lokacin da 'ya'yan itacen suke ƙanana, tabbatacce, mara nauyi, kuma tsaba ba su ci gaba ba. Idan za ta yiwu, ba su kwantar da kwasfa daga cucumbers ba, tunda a ciki ne yawancin bitamin da ma'adanai ke mai da hankali. Kokwamba na da tasiri mai narkewa a jikin mutum, wanda, haɗe tare da ƙarancin kalori, yana sa su zama samfuri mai mahimmanci don ciyar da mutanen da ke fama da matsanancin nauyi.

5. Cinnamon.

Ana amfani da wannan kayan yaji a cikin yaƙi da ƙima mai yawa kamar kwanan nan, amma ya riga ya kafa kanta a matsayin kyakkyawan magani mai ƙona kitse. Cinnamon yana rage sukarin jini, hakanan zai rage jinkirin yawan mai. Kuna iya ƙara kirfa a cikin shayi, kofi, kefir, kuma idan kun yi amfani da abin sha daga cakuda ½ teaspoon na kirfa, steamed tare da ruwan zãfi tare da 1 teaspoon na zuma, to, mai zai narke kawai.

6. Inabi.

Abincin innabi ba labari bane.Masu bincike a Asibitin Scripps sun gano cewa wadanda suka ci rabin innabi na tsawon mako 12 sun rasa matsakaicin kilogiram 1.5. Saboda abubuwan da ke tattare da sinadaran, wannan cittar, a zahiri yana hade da bitamin C, yana rage matakan insulin, wanda ke taimakawa nauyi asara.

7. Ganyen shayi.

Mafi girman mai kisa shine kore mai shayi. Karatun ya nuna cewa ganyen shayi na fitar da hanzari kuma yana taimakawa rage nauyi. Wannan shayi yana inganta yanayi kuma yana iya samun kaddarorin-carcinogenic kuma yana taimakawa hana cututtukan zuciya. Wannan abin sha ne na musamman a tsakanin taurari. Ya ƙunshi babban adadin maganin kafeyin, yana haɓaka metabolism a cikin jiki ta hanyar 15-20%. Ganyen shayi mai sauƙi yakan fashe ba kawai mai kitse mai cutarwa ba, har ma da haɗari wanda ake kira mai visceral mai - kitse na ciki. Shan kofuna uku na koren shayi a rana, koda mai ƙoshin lafiya zai rasa nauyi.

8. Ruwa.

9. Rasberi.

Raspberries suna dauke da enzymes na 'ya'yan itace waɗanda ke taimakawa rushe ƙashin mai. Rabin gilashin raspberries, wanda aka ci rabin sa'a kafin cin abinci, zai taimaka wa ciki ya jimre tare da babban liyafa. Wannan Berry yana saurin haɓaka metabolism. Bugu da kari, gram 100 na rasas suna dauke da adadin kuzari 44 kawai.

10. Mustard.

Mustard yana haɓakar da ruwan 'ya'yan itace na ciki da inganta aikin ƙwayar gastrointestinal.

11. Manya.

Wanene ya ce abinci mai ƙona kitse abu ne mai ɗan ci da rashin ɗanɗano? Orangeaya daga cikin ruwan 'orange' yana yin adadin kilogram 70-90. Kuma mafi mahimmanci, bayan wannan 'ya'yan itace jin gamsuwa na tsawon awa 4.

12. Allam.

Kashi 40% na kitsen da ke cikin almon ya narke. Sauran kashi 60% suna barin jiki, ba lallai ne su shiga cikin matakan sharewa da sha ba. Wannan shine, almonds saturate kuma a lokaci guda ba su bar abubuwan da adadin kuzari marasa amfani ba.

13. Horseradish.

Enzymes da aka samo a cikin tushen ƙwayar cuta na horseradish suna taimakawa wajen ƙona kitse. Fisharancin kamun kifi da kayan abinci.

14. Wake.

Legumesi sune tushen furotin kayan lambu, wanda ya zama dole don jikin mu. Sinadarin da kansa na rayuwa ne, wanda zai sa ayi sauki kone sel mai. Ta wata hanyar, don daukar furotin, jiki yana kashe mai yawa da yawa, wanda yake karba daga ajiyar kitse na kansa. Masana ilimin abinci sun bada shawarar amfani da wake maimakon kwanon gefe ko ƙara wa salatin.

15. Ruwan Kwakwa.

Madarar kwakwa ta ƙunshi kitsen da ke haɓaka metabolism.

16. Abarba.

Abarba yana dauke da sinadarin bromelain, wanda har zuwa kwanannan an dauke shi mai ƙona kitse kuma ana tallata shi sosai cikin samfuran da ke taimakawa yaƙi da asarar nauyi. Abin baƙin ciki, masana kimiyya sun gano cewa a ƙarƙashin rinjayar ruwan 'ya'yan itace na ciki, yana asarar kaddarorin enzymatic. Amma duk da haka, abarba yana inganta narkewa kuma ya sami nasarar rage yunwar.

17. Gwanda.

Gwanda ya ƙunshi enzymes waɗanda suke aiki akan lipids kuma suna lalata sunadarai. Koyaya, cin abinci daga gwanda ba shi da ma'ana, saboda enzymes suna rasa ayyukansu 2-3 hours bayan fitowar. Don samun sakamako da ake so, ya kamata a cinye gwanda nan da nan kafin abinci, tare da abinci ko kuma bayan shi.

18. Ruwan innabi ja.

Ruwan inabin jan ya ƙunshi sinadaran resveratrol mai aiki, wanda ke ƙarfafa haɓakar furotin wanda ke toshe masu karɓa a cikin ƙwayoyin mai. Resveratrol yana taimakawa rage karfin kitse da rage jinkirin samar da sabon kitse na jikin mutum. Wannan ingantaccen sinadari wani sashi ne na fata na innabi da farin giya, amma a cikin waɗannan samfuran yana saurin bugun shi da ƙarancin aiki. Ruwan inabin ja abu ne na musamman na ingantaccen mai mai, koda yake, kamar kowane barasa, yakamata a ƙona shi da iyaka. Rabin gilashin giya mai ruwan inabi kowace rana zai samar maka da amfani mai amfani ga jiki.

19. Apples da pears.

Mata masu kiba masu yawa waɗanda suka ci ƙananan ƙwayoyi uku ko pears a rana sun rasa nauyi a kan rage yawan kalori idan aka kwatanta da waɗanda ba sa ƙara 'ya'yan itace a cikin abincinsu. Wannan shine kammalawar da masu bincike daga Jami'ar Jihar Rio de Janeiro suka yi. Wadanda suka ci kayan lambu gaba daya suna cinye adadin kalori. Sabili da haka, a gaba in kana son Sweets, ɗauki wannan abincin, kamar yadda ake da fiber mai yawa. Za ka ji daɗewa kuma za ka ci kaɗan.

20. Oatmeal.

Babban tushen tushen fiber mai narkewa (7 g a kowace hidima a cikin kofuna waɗanda 2). Yana ba da gamsuwa da ƙarfin da ake buƙata don motsa jiki.

Kayayyakin - mai ƙona kitse - mataimakanmu masu aminci a cikin yaƙi da wuce ƙima, amma dole ne mu manta cewa ba samfurin abinci ɗaya ba zai iya adana adon mai ba tare da ingantaccen abinci da isasshen aiki ba.

Abincin ya hada da abincin da ke ƙona kitse don asarar nauyi mai sauri. Babban mahimmancin irin waɗannan samfuran shine lalata kansa da ƙwayoyin mai lokacin da aka ci abinci.

Idan kuna son rasa nauyi, to ku koyi gaskiya mai sauƙi: yunwar ba zata ceci lamarin ba. Ƙi abinci yana tsoratar da damuwa kuma yana rage jinkirin aikin. Sabili da haka, kan aiwatar da nauyi, bai kamata ku iyakance kanku ga cin abinci ba. Zai fi kyau maye gurbin abinci mai kalori mai yawa tare da abinci mai kalori mai ƙoshin mai da abubuwa masu ƙona mai.

Kayayyakin da ke ƙona kitse suna da ƙarancin kalori da haɓaka metabolism, suna haifar da tsarin lalata mai da jikin mutum yayi. Sun ƙunshi takamammen abubuwa waɗanda ke haifar da haɓakar hormone girma. Kwayar halittar, mai ƙona mai, yana juya su zuwa makamashi, wanda ake amfani dashi don ƙara sabunta ƙwayoyin.

Kayayyakin da ke ƙona kitse suna da irin wannan tsari wanda jikin mutum zai kashe adadin kuzari a jikinsu, yana kashe kuzari.

Tare da amfani na yau da kullun, ƙwayar mai yana sannu-sannu a hankali, nauyin yana kan raguwa, ana kunna tsari na rasa nauyi. Kawai ba sa buƙatar yin abinci kawai daga abinci mai ƙona kitse, ƙididdige tasirin asarar nauyi mai sauri. Kuna gudanar da haɗarin lalata ciki, kuma da alama ba za ku iya ci gaba da irin wannan abincin ba na dogon lokaci.

Waɗanne abinci ne ke ƙona kitse? Kayan mai-kitse ya fadi zuwa fannoni da yawa: 'ya'yan itatuwa, kayan marmari, kayan yaji, kwayoyi, kayan kiwo da shayi.

Inabi, kamar ruwan 'ya'yan itace innabi, yana rage matakan insulin kuma, a sakamakon haka, ya rage yunwar. Fat yana ƙonewa daidai da ruwan innabi kuma ana yin aiki da asarar nauyi. Ya isa ya ci rabin wannan 'ya'yan itace a kowace rana, kuma bayan mako biyu kilo kilo biyu zai fita ba tare da matsala ba.

Kusan dukkanin 'ya'yan itacen' ya'yan itacen citrus suna hanzarta tafiyar matakai na rayuwa tare da ba da gudummawa ga asarar nauyi.

Abarba - Akwai rayayyiyar imani cewa yana dauke da abubuwan da ke kona kitse. Tabbas, 'ya'yan itacen sunadaran sunadarin bromelain, wanda yake inganta aiki mai narkewar sunadarai wadanda suka lalace cikin amino acid wadanda suke taimakawa rushewar kitse. Karka kusantar da abarba ga wadanda suke fama da cututtukan gastrointestinal.

Kiwi - yana dauke da tsoffin enzymes wadanda zasu taimaka ga rushewar kitse jikin mutum. Yana gamsar da jiki tare da abubuwan gano abubuwa masu mahimmanci, yana daidaita karfin jini, yana taimakawa tare da ƙwannafi.

Apples da pears da mafi karancin adadin kuzari a tsakanin 'ya'yan itatuwa. Zai dace ku ci apples biyu ko uku kuma jin yunwar zai bar ku na dogon lokaci. Ana iya amfani dashi duka biyu a cikin tsari, da kuma a cikin ruwan 'ya'yan itace, masarar mashed. Ana dafa gyada a cikin tanda.

Berries sune samfuri mai mahimmanci a kan tebur rasa nauyi. Misali, bishiyar kabeji da ruwan 'ya'yan itace shuki sun karya fitsari. Sun haɗa da maganin antioxidants a cikin adadi mai yawa, suna taimakawa wajen kula da fata na samari.

Dankali - Hanya mai kyau don magance wuce haddi mai yawa.Amfanin cin cucumbers ana iya ji kawai lokacin lokacin tumatir, lokacin da adadin adadin kumburi a cikin kayan lambu. Ruwan da ke cikin cucumbers yana ba da gubobi da gubobi. Sun bambanta a cikin tasirin diuretic da ƙarancin kalori, saboda abin da suka zama ainihin abokan gaba na nauyi.

Seleri - yana dauke da fiber mai yawa, yana haɓaka metabolism kuma yana kunna tsarin rasa nauyi. Rushewar mai yana da kyau sosai ta hanyar kabeji da seleri salatin.

Madara mai mai mai yawa, kefir (nonfat) - abincin da ke da tasiri mai amfani kan aiwatar da asarar nauyi. Ya kamata a cinye kayayyakin nono a kowace rana a ƙaramin adadin: kofuna waɗanda 2 na madara ko kefir kowace rana.

Abubuwan da ke samar da madara suna daidaita metabolism a cikin jiki, inganta microflora na hanji da kuma wadatar da yunwar cikin sauri.

Cuku gida (mai-kitse) da yogurt (ba fiye da 1.5%) - dauke da furotin don narkewa wanda jikin mutum yake ciyar da adadin kuzari mai yawa. Don haka, aiki mai aiki na rasa nauyi yana farawa. Gwada shaƙan gida cuku mai-mai mai kadan da ruwa mai ma'adinin ruwa mai ma'adinai. Kuna samun kirim mai sauƙi, zaku iya yada shi a kan safe a kowace safiya.

Ruwan sanyi mai zafi - Tana ƙone kitsen daidai, amma ga waɗanda kawai zasu iya yin fahariya da ƙoshin lafiya. Peara barkono a hankali don abincinka, saboda zai ƙara yawan zafin jikinka na ɗan wani lokaci.

Cinnamon - recentlyarin kwanan nan, sun fara amfani da shi azaman samfurin mai ƙona mai. Yana ƙosar da yawan sukari a cikin jini kuma yana rage jinkirin yawan kitsen mai, mai mai yana ƙare da sauri. Toara zuwa kefir ko shayi.

Ginger (tushen) - Yana lalata fats kuma yana kawar da gubobi da gubobi. Kuna iya yin shayi da ginger. Tushen Ginger yana buƙatar a yanka shi a cikin ƙananan guda ko grated, a sa a shayi, wanda kuka saba da shi. M tasiri a narkewa. An tsabtace jiki.

Mustard - yana haɓaka adadin kumburin ciki, yana haɓaka ragowar mai. Lokacin cinye shi na ɗan gajeren lokaci, zafin jikin mutum na iya ƙaruwa.

Ganyen shayi - yana da abubuwan da ke hade dashi wanda ke ƙona kitse. Magungunan antioxidant ne, detoxifies kuma yana haɓaka metabolism a jiki. Mutanen Asiya suna shan kofuna waɗanda 4 na koren shayi kowace rana, suna imani da cewa a cikin wannan adadin tasirin kona zai bayyana kansa sosai. Za a iya narkar da shi da madara (mara-kitse) - don cimma sakamako mafi kyau.

Allam - Gyada, wanda ake amfani dashi ta hanyar mai mai yawa, yana da tasiri mai amfani akan kunna asarar nauyi. Ya ƙunshi alli, mai mai, baƙin ƙarfe da phosphorus. Ranar da ta isa ta cinye bai wuce 30 na alkama ba (kimanin kwayoyi 23).

Pine goro - yana dauke da CinoHicCOOH acid na linoleic, wanda ke rage yawan ci. Sun bambanta da sauran nau'in kwayoyi a cikin adadin furotin a cikin abun da ke ciki.

Gyada - Yana haɓaka metabolism kuma yana karya fitsari. Mafi dace da abun ciye-ciye a ko'ina cikin rana. Kada ku ci fiye da gyada na gyada 50 a rana ɗaya (kimanin piecesa 10-12an 10-12).

Karka manta da fa'idar nau'ikan mai mai mai da kifi. Karshen ya ƙunshi adadin adadin aidin da omega-3. Abubuwan da aka gina a cikin teku suna da tasiri mai amfani akan rushewar kitse. Kayan mai-kitse kyakkyawan tsari ne na furotin, wanda jiki ke ciyar da mafi yawan makamashi a cikin narkewar abinci.

Me ya kamata ya zama abinci mai gina jiki don ƙona kitse? Tushen mutumin da yake son rasa nauyi dole ne ya zama mai hankali. Sau ɗaya a mako, shirya ranakun saukar da za ku iya jingina ga abincin duniyar nan. Yi ƙoƙarin haɓaka menu na yau da kullun ta amfani da abinci mai ƙona mai, don haka asarar nauyi ya tafi ba tare da lahani ba, kuna buƙatar daidaitaccen abinci.

Abinci don ƙona mai yana cinye kullun, amma ƙari bayan abincin dare, lokacin da aka sami raguwa a cikin matakan metabolism. Idan karin kumallo ya kasance mai ban sha'awa, to, ga abincin dare za ku iya sha kopin shayi akan ganye, ku ci kayan lambu mai sauƙi ko salatin 'ya'yan itace. Da safe zaku iya cin granola, cuku gida, hatsi.

Abinci mai gina jiki don ƙona mai yakamata ya kasance tare da ƙaramin adadin abinci "mai lahani". Misali, gishirin ba daidai yake tasiri kan tsarin rasa nauyi. Taƙaita ɗaukar ciki sannan amfanin ingantaccen abinci zai ƙaru sosai.

Daya tasa na iya haɗawa da samfurori da yawa tare da tasirin mai mai mai.

Gwada ƙwayar kabeji mara ƙima da salatin kwamba da aka dafa tare da apple cider vinegar. 'Ya'yan itace da kayan marmari masu ƙoshin abinci tare da wadataccen abun ciki na abubuwa masu ƙona kitse suna taimakawa rage nauyi. Ana iya shirya su daga kowane 'ya'yan itatuwa ko kayan marmari waɗanda ke ba da gudummawar ƙona mai. Kuna iya yin hadaddiyar hadaddiyar giyar raspberries da madara da abun mai mai yawa.

Dreval A.V. ciwon sukari mellitus. Littafin kula da magunguna, Eksmo -, 2011. - 556 c.
Akhmanov M. Ciwon suga a cikin tsufa. St. Petersburg, gidan wallafa "Nevsky Prospekt", 2000-2002, shafuffuka 179, jimlar tarin 77,000.
Kazmin V.D. Jiyya cutar sankara tare da magunguna. Rostov-on-Don, Gidan Watsawa na Vladis, 2001, shafuka 63, kewaya 20,000.
Olga Aleksandrovna Zhuravleva, Olga Anatolyevna Koshelskaya da Rostislav Sergeevich Karpov Hada magungunan antihypertensive a cikin marasa lafiya tare da ciwon sukari mellitus: monograph. , LAP Lambert Publishing Ilmi - M., 2014 .-- 128 p.

Bari in gabatar da kaina. Sunana Elena. Na kasance mai aikin endocrinologist tsawon shekaru 10. Na yi imanin cewa a halin yanzu ni ƙwararre ne a fagen aikina kuma ina so in taimaka wa duk baƙi zuwa shafin don warware matsalolin da ba ayyuka sosai ba. Duk kayan don rukunin yanar gizon an tattara su kuma ana aiwatar dasu da kyau don isar da sanarwa gwargwadon iko. Kafin amfani da abin da aka bayyana akan gidan yanar gizon, tattaunawa mai mahimmanci tare da kwararru koyaushe wajibi ne.

Kayan Kona Abinci

Tabbas, kuna buƙatar fahimtar cewa babu irin wannan abincin, yana cinye wanda a cikin adadin mara iyaka, zaku iya rasa nauyi. Amma akwai abinci wanda zai taimaka don guje wa jin yunwar da kuma rashin cinye adadin kuzari. Kuma baicin, za su taimaka hanzarta inganta metabolism, wanda ke sauƙaƙe asarar nauyi mai yawa.

Kayayyakin ƙonewa da Fat mai

Yanzu za mu bincika abin da abinci ke ƙona kitse kuma suna ba da gudummawa ga asarar nauyi, ta hanyar cike jiki da abubuwa masu amfani da haɓaka metabolism.

'Ya'yan itace ne ko kayan lambu? Shin wannan yana da wata ma'ana? Abinda ya kamata ka sani shine cewa tumatir na dauke da abubuwa masu amfani da yawa, suna taimaka wajan yin nauyi kuma kar a sake samun sa. Suna da ƙarancin kalori, kuma a lokaci guda suna ba da cike da jin dadi, suna ɗauke da fiber, wanda zai ba ka damar tsayawa cikin motsi.

Kamar kowane abinci mai kyau, tumatir ba kawai zai taimaka maka rashin nauyi ba. Nazarin ya nuna cewa lycopene yana dauke da antioxidants waɗanda ke da matukar amfani a cikin maganin cututtukan da yawa. Lokaci na gaba a shagon, kar a manta da sanya tumatir a kwandon.

Arziki a cikin bitamin C, lemu zai taimaki jikinka yayi aiki a matakin kwarai, amma idan kana son rasa nauyi, kar ka manta cewa lemu dauke da sukari. Ba za ku iya gujewa wannan ba, suna ɗauke da sukari mai yawa, wanda zai iya zama mai kitse, kada ya ƙone. Amma suna da ƙarancin kalori, kuma fiber yana taimakawa wajen daidaita matakan glucose na jini.

Don taimakawa lemu su rasa nauyi, yi amfani dasu cikin matsakaici, yayin da kuma gamsar da buƙatarku don Sweets tare da lemu.

Oatmeal

Kodayake magoya bayan abincin Paleo ba za su yarda ba, wasu da yawa za su ce oatmeal yana rage nauyi saboda fiber ɗin da suke ɗauke da hanzarin haɓaka metabolism kuma yana taimaka muku jin cikakken tsawon lokaci. Kowane mutum, daga Mrs. Hutson har zuwa likitoci, suna jayayya cewa mafi kyawun farawa zuwa yau shine tare da ba da oatmeal don karin kumallo.

Antioxidants da sauran ma'adanai suna sa shi zaɓin da ya dace, kuma ba kamar yadda tushen tushen ƙwayar cuta ba. Oatmeal abu ne mai kyau ga waɗanda suke son rage ƙwalarsu.

Lokacin da kuke ƙoƙarin rasa nauyi, ba lallai ba ne ku ci abinci mara dadi. Lokaci ya yi da za a yi gwaji tare da kayan yaji daga ƙasashe daban-daban. Yawancinsu suna da kaddarorin thermogenic waɗanda ke hanzarta haɓaka metabolism, a Bugu da kari, kayan abinci da aka shirya da kayan kwalliya za su zama kama da jita-jita daga gidan abinci.

Wasu misalai: ƙwayar mustard zai sake farfado da abincinku da haɓaka haɓakar metabolism, ginger zai inganta narkewa. Ginseng zai ba da makamashi, kuma barkono baƙar fata zai taimaka wajen ƙona adadin kuzari. Kuna son abincin Indiya? Turmeric kuma yana ƙone nauyin da ya wuce kima.

Dankali Mai Danshi (Dankali Mai Danshi)

Oprah yana son dankalin turawa mai zaki kuma ya yi imanin cewa da zarar, godiya ga wani ɓangare a gare shi, ta rasa nauyi. Amma shin za ku iya rasa nauyi a zahiri ta hanyar maye gurbin dankalin turawa tare da "ɗan'uwansu" mai daɗi? Ya juya cewa dankali mai daɗi yana da kyau ga masu cin abinci saboda sun ƙunshi ƙarancin adadin kuzari kuma suna ba da gamsuwa.

Idan kuna son dankali, dankalin turawa mai zaki zai iya zama kyakkyawan samfuri wanda bai kamata ku guje shi ba yayin abincin, zaku iya maye gurbin dankalin turawa tare da shi. Dankali mai dadi ya ƙunshi fiber, bitamin C, potassium, da bitamin B6.

Zai yi wuya mutum ya yi tunanin lokacin da kuka ci apple, kuna asarar nauyi. Suna da daɗi sosai cewa za su iya shawo kan sha'awar kayan kwalliya - yana da sauƙi a fahimci dalilin da yasa suke ɓangare na kayan zaki. Abubuwan sunadarai sun yi karanci a cikin adadin kuzari, mai, da kuma sodium. Amma suna da fiber mai yawa.

Fiber yana ba da jin daɗin jin daɗi, kuma yana ba ku damar zuwa mahaukaci daga yunwar tsakanin abinci. Hakanan yana taimakawa wajen inganta narkewa. Ku ɗanɗanar da apples sosai, sai ku sayi waɗancan na halitta domin ku iya barin su kwasfa.

Wannan ɗayan waɗannan samfuran ne wanda aka haɗa cikin kusan kowane abincin da ake ci yanzu. An hada kwayoyi a cikin abincin masu cin ganyayyaki da masu bin Paleo, kuma kuna buƙatar yin ƙoƙari don nemo abincin da babu kwayoyi a ciki. Ana iya cinye su da ɗanɗano, da kuma ɗan ƙaramin ɗanɗano na raw, walnuts na al'ada, almon, ko pecans na iya zama abincin ciye-ciye mai daɗi kuma ya baku ji na jin daɗin sa'o'i da yawa ko sama da haka.

Idan baku son cin kwayoyi daban, gwada cakuɗa da yayyafa su da babban fifit ɗin ko kwanon abinci. Hakanan zaku fitar da kayan abinci kuma zaku sami ƙanshin abinci mai daɗi.

A da aka sani da shi tsakanin masu cin ganyayyaki, a yanzu quinoa yana ƙara zama sananne. Fa'idodin suna sauyawa daga abinci mai kalori mai yawa kamar shinkafa da dankali zuwa quinoa. Hakanan zaku sami komai daga abinci tare da ƙarin kari a cikin bitamin da ke cikin quinoa.

Idan baku gwada wannan al'adar ba, me kuke jira? Quinoa zai taimake ka jin cikakken, yana da ƙasa a cikin adadin kuzari, kuma yana da ƙananan ƙananan glycemic index. Kuma wannan ƙari!

Gwangwani ƙanana ne na Abincin Carbohydrate huɗu na Hudu na Hudu. An yaba masu saboda iyawar su na sarrafa sukari na jini da haɓaka narkewar abinci saboda sinadarin su na fiber. Gwada ƙara gwangwani na baƙar fata na baki kamar na abinci a gefen abincinku na gaba, musamman idan suna iya maye gurbin abincin da ya ƙunshi ƙarin carbohydrates, kamar gurasa ko shinkafa. Yawancin gidajen cin abinci suna ba da baƙar fata a matsayin abinci na gefen, su ma kyakkyawan bayani ne ga waɗanda suke tafiya tare da abokai kuma ba sa so su nuna cewa suna kan abinci.

Kwai fari

Akwai jayayya a cikin qwai: wasu gurus sun ce yolks ba su da matsala, wasu da yawa suna jayayya cewa don asarar nauyi, ya kamata a fi son fararen fata. Daga ina aka sami rigimar? Kwai abinci ne mai kyau na furotin, kuma abin sa tuntuɓe shine mai ko mai da cholesterol ɗin da ke cikin yolks sun cancanci cinye.

Kada ku ɗauki haɗari ta cin yolks kuma ku sami fa'idar furotin ba tare da damuwa da haɗarin gwaiduwa ba.Lokacin da nauyin ku ya kai abin da kuke so, zaku iya dawo da su cikin abincin ku kuma ku ci daidai da furotin da yolks.

Babu buƙatar zama a kan abinci na innabi wanda ba zai iya fahimta ba don cin gajiyar sa, amma ga mafi yawan mutane, innabi na iya zama sabon sayayya a cikin shagon. Inabi ba ya cikin jerin yawancin sayayya da ake buƙata, amma ya kamata ka haɗa shi. Dangane da asarar nauyi, akwai tatsuniyoyi masu dawwamammen tarihi cewa innabi yana taimaka wajan rasa nauyi, kuma an tabbatar dashi ta hanyar binciken asibiti.

Ba kwa kwa bukatar sayan itacen da kansa, zaku iya siyan ruwan innabi kawai ku sha shi maimakon cin 'ya'yan itace. Tim Ferris, a jikin Sa'a hudun, ya ce ya sha ruwan 'ya'yan inabin a' 'ranakunsa na kyauta' 'a kokarin guje wa karuwar nauyi.

Chicken nono

Kodayake ƙirjin kaji bazai zama mai zaɓar mai cin ganyayyaki ba ko mai cin ganyayyaki, yawancin masu cin abinci da masu motsa jiki suna cinye shi saboda yawan furotin da ƙarancin mai su. Ba a la'akari da naman kaji mai duhu lokacin da ya shafi ingancin furotin. Yawancin Amurkawa sun haɗa da kaji a zaman wani ɓangare na abincin da suke ci saboda yana ɗayan shahararrun nau'in nama ne a cikin ƙasar.

Kawai ka tuna - naman zai zama ba tare da fata ba. Gwada ƙara kayan ƙanshi daban-daban, kamar waɗanda aka lissafa a sama, don sanya shi koda da ɗanɗano. A haɗe tare da motsa jiki mai ƙarfi, nono kaza zai taimaka wajen riƙe tsokoki cikin kyakkyawan tsari da haɓaka metabolism.

Wataƙila cin ayaba da dabi'a ce a gare mu domin sun mai da mu abin da ya gabata. Idan ana yin cikakken bincike kan tasirin ayaba a jikin mutane, to a kara samun karfin gwiwa cewa suna taimaka mana mu kasance masu dacewa. Za a iya samun sauƙin cinye ko'ina cikin yini saboda ɗimbinsu. Ara ɗan yanki na banana a cikin kwandon idan kun fita daga gidan, ɗauki ofan ayaba tare da ku idan kuna son wani abu mai daɗi, ko ku ci kawai a tafi. Zai fi kyau ku ci 1 banana a kowace rana, saboda suna tushen sukari.

Mafi yawan lokuta ana yi wa Pear hukunci sama-sama, idan aka yi la’akari da shi ya zama ‘yar uwar da aka manta da apple, amma pears suna da ƙanshin ƙanshinsu da halaye masu kyau, gami da kitsen mai ƙona mai. Suna taimakawa jin cike suke, suna da abun da ya bambanta daga apples da sauran 'ya'yan itatuwa, yin fiber ɗin da suke ɗauke da shi ya fi amfani.

Ana iya samun pears a cikin girke-girke da yawa don jita-jita masu daɗi. Idan baku yi amfani da pears don dafa abinci ba tukuna, ko kuma ba ku ci su ba, lokaci ya yi da za ku fara.

Pine goro

Kwayoyin Pine suna dauke da abubuwan phytonutrients waɗanda ke taimakawa rage cin abinci. Wannan yana nufin cewa baku buƙatar sayan magungunan abinci masu tsada tare da ƙari mai guba mai cutarwa, wanda yakamata ya dakatar da ci. Abinda kawai kuke buƙata shine a sami havean kwayayen itacen a hannu.

Zaɓin namomin kaza a maimakon pepperoni ko pizza sausages yana ba da gudummawa kaɗan ga asarar nauyi, amma cin ƙarin namomin kaza tare da sauran abinci masu lafiya zai haifar da sakamako mafi kyau saboda ƙarancin kalori da yawancin bitamin.

Gwada sabon nau'in naman kaza, wanda zai iya zama kamar ɗan abu baƙon abu ne, kada ka tsaya a cikin zakarun gasar da aka saba amfani da su. Kowannensu yana da halaye na musamman, amma dukansu suna da abu guda ɗaya - suna ba da gudummawa ga asarar nauyi.

Lentils suna samun karuwar shahara a matsayin al'adu mai amfani da al'ada wanda ke taimakawa kawar da karin fam. Fiber da ke ciki zasu taimaka jin dadi tsakanin abinci, kuma zai hana haɓaka sukari da jini.

Idan kai mai cin ganyayyaki ne kawai, lentil zai kasance kyakkyawan furotin a gare ku, ko kuna iya amfani da shi azaman dafaffen abinci. Zai kiyaye matakan cholesterol na al'ada kuma yana taimaka wa narkewar carbohydrates mafi kyau.

Barkono mai zafi

Idan kun kasance masu son abinci mai yaji, barkono mai zafi zasuyi sha'awar ku.Barkono mai zafi kamar habanero, jalapenos da chipotle zasu taimaka da gaske zasu rasa nauyi, kuma su ƙara zest a kusan kowane tasa. Sun ƙunshi capsaicin, wanda yake da amfani ga waɗanda suke so su rasa nauyi.

Idan kun damu cewa barkono mai zafi za su ƙone rami a cikin ku, to, binciken da aka yi kwanan nan ya nuna cewa barkono mai zafi da gaske suna taimakawa wajen hana wasu cututtukan ciki, kamar kashe ƙwayoyin cuta da ke haifar da cututtukan ciki. Kada ku ji tsoro!

Zai zama watsi da mu idan ba mu haɗa da broccoli a cikin wannan jerin ba, ko da yake wataƙila kun ƙoshi da labarun kowa game da broccoli. Ya juya cewa mahaifiyarka da uwarka sun kasance daidai, broccoli yana da amfani sosai, kuma a Bugu da kari, yana bayar da gudummawa ga asarar nauyi.

Yaya haka? Broccoli yana ba da cikakkiyar jin dadi, kuma ba kawai wannan ba. Broccoli ya ƙunshi abinci mai yawa, fiber, wanda zai sa ku dace. Ku ɗanɗana shi da kayan ƙanshi ko barkono, amma ku yi hankali da barkono da miyar cuku, domin ba zai yi amfani da asara ba.

Naman Abincin Jiki

Nama mai nama ta ƙunshi furotin, ba shi da kitse, amma tabbatar da zaɓar nama idan kana son asara mai nauyi. Don ƙarin riba, nama daga shanu, aladu, da sauran dabbobi ana ɗora shi da ƙwayoyin rigakafi da kuma ci gaban hormones. Irin wannan naman na iya cutar da tsari na rasa nauyi.

Nama da aka shuka ba tare da amfani da takin mai magani ba ya dauke da abinci mai gina jiki fiye da nama na yau da kullun, amma bambanci shine abinda baya dauke dashi. Idan baku samo nama na halitta ba, ɗauki naman da ke da ciyawa ko tare da ƙaramin adadin abubuwan da ke cikin sinadarai.

Cantaloupe (cantaloupe)

Sun ce ta hanyar cin cantaloupe, kuna ƙona adadin kuzari fiye da yadda yake ƙunshe. Gaskiya ne ko a'a, amma har yanzu guna yana taimakawa wajen rasa nauyi. Yana da daɗi, amma ba sosai a cikin adadin kuzari ba, kamar yawancin yawanci. Hakanan yana dauke da fiber, dukda cewa baza ku iya gaya dandano ba.

Sau da yawa ana ƙara shi zuwa salads na 'ya'yan itace, tare da' ya'yan itatuwa kamar guna hunturu, strawberries, ko kuma kanta a matsayin tonic ko abun ciye-ciye. Wata tabbatacciyar hujja: cantaloupe tana sanya fatarku kwazazzabo.

Partangarorin yara sun bar kayan yaji a kan farantin, yayin da manya ke fahimtar amfanin sa, gami da rage nauyi da kwanciyar hankali. Ana iya cinye shi a yanayi daban-daban: sabo kamar salatin, gwangwani da daskararre. Yana da tasiri wajen rasa nauyi, saboda yana ba da aiki ga ciki, kuma a lokaci guda ya ƙunshi kalori kaɗan.

Muna ba ku shawara ku saya alayyafo na halitta, wanda ba a girma akan takin mai magani ba.

Ganyen shayi

Wataƙila kun rigaya san cewa koren shayi shine tushen tushen maganin antioxidants, amma shin kun san cewa yana taimakawa rage nauyi? Wannan ya faru ne saboda abubuwan da keɓaɓɓun catechins. Yana cikin ɓangaren koren shayi wanda ke ƙona ƙarin adadin kuzari da mai.

Idan aka kwatanta da sauran teas, koren shayi yafi kyau fiye da wasu a cikin cewa ba kamar yadda ake sarrafa shi ba kamar sauran, saboda haka yana riƙe da kyawawan halaye kamar magungunan antioxidants, kwayoyin cututtukan fata, waɗanda ke sa ya zama mafi kyau a cikin jerinmu.

Karka manta da ingancin kirfa, an zartar ba kawai don yin burodi ba. Cinnamon yana ba da gudummawa ga asarar nauyi, 1 teaspoon na kirfa a rana zai ba da sakamako mai kyau. Menene sihirin? Abinda yake shine kirfa yana ba ku damar kiyaye matakan glucose na jini na yau da kullun. Yana taka muhimmiyar rawa a cikin yadda kake ji a cikin kullun, yadda ka kasance mai kuzari ko ɓarna.

Kula da sukarin jini na yau da kullun yana taimakawa hana yunwa. Kawai ka tabbata cewa abincinka yana da isasshen kirfa.

Bishiyar asparagus yana da kyawawan halaye masu yawa, kuma kowane ɗayansu yana taka rawa wajen aiwatar da asarar nauyi. Na farko shine taimakawa cire gubobi da sauran sharar gida. Hakanan yana taimakawa wajen narkewa kuma yana riƙe kyawawan ƙwayoyin cuta a cikin hanjin.Yana da kyau a lura cewa wannan abinci ne mai lafiya, wanda ke nufin ya ƙunshi yawancin bitamin da ma'adanai waɗanda zasu iya taimaka muku.

Yawancin masu cin abincin suna son ɗanɗano bishiyar asparagus, yana da sauƙin dafa abinci, ana haɗa shi da kayan yaji da kayan ƙanshi, yana zama kyakkyawan ƙari ga abincin talakawa.

Kodayake sarƙoƙi na abinci da sauri sun fara ƙara guacamole ga duk abinci, avocados sune samfurin asarar nauyi mai yawa. Shekaru da yawa, ba a gano maganin avocados a matsayin samfurin don asarar nauyi ba saboda abun mai, to, ana ɗaukar abincin da ke da kitsen mai cutarwa. Sannan muka tashi sama muka fahimci cewa ba duk kitse ake zama daidai ba, kuma mai mai kyau yana taimakawa asarar nauyi.

Gwada slicarin yanka avocado your a sandwiches ɗinka, ko yin guacamole naka. Yi ƙoƙarin guji guacamole a cikin gidajen abinci, saboda ba za ku san ainihin abin da ke cikin ba.

Man gyada

Daga cikin samfuran da ke inganta asarar nauyi, man gyada ya cancanci kulawa ta musamman, saboda waɗannan sune ƙoshin mai da za su taimaka rasa nauyi. Yana da dandano mai ban mamaki, yana gamsar da jin yunwar har ma ya lalata shi. A cikin cin Abincin na Abs, an bayyana ma'anar gyada a matsayin samfurin da ke da ƙoshin lafiya kuma an ba da shawarar a ƙara wa smoothies.

Hakanan mai sauƙin ɗanɗano almond oil shima yana taimakawa wajen asarar nauyi, amma kodayaushe yana ƙima fiye da man gyada. A kowane hali, zabi abinci na halitta don cin kawai baƙar fata kuma, wataƙila, gishirin teku.

Salmon ya ƙunshi omega-3s kuma an gina wasu abubuwan gina jiki a kai. A kallon farko, da alama yana da kitse wajen ɗaukar samfurin da yake da amfani don asarar nauyi, amma ba shi da ƙima mai yawa, kamar, alal misali, cikin abincin hamburger mai sauri, inda abun da ke cikin omega-3 ya wuce duk ƙa'idodin yarda.

Salmon samfuri ne wanda kuke son ƙarawa a cikin abincin ku don gano yadda jikin ku zai amsa shi. Idan ya dame ka da kyau, yi la'akari da cin shi sau da yawa yayin sati. An yi sa'a, akwai girke-girke na kifi mai kyau da yawa wanda kwanon zai juya ya zama mai ƙanshi mai daɗi.

Organic Wanda ba shi da Apple Cider Vinegar

Apple cider vinegar enzymes taimaka narkewa da nauyi asara. An bada shawara don ƙara shi a cikin ruwa mai narkewa kuma sha shi kafin abinci. Apple cider vinegar yana taimakawa narkewa, jikinka zai fitar da dukkanin abubuwan gina jiki daga abinci.

Hakanan yana hana cin abinci, saboda haka idan kun gano cewa kuna jin yunwa tsakanin abinci kuma ku nemi wani abu don “fitar” matsananciyar yunwar kafin abinci na gaba, apple cider vinegar babban mataimaki anan.

Yogurt na Girka

Yogurt na Girka yana samun suna don ƙarin yogurt lafiya. Wannan ya faru ne saboda gaskiyar cewa ya ƙunshi ƙarin furotin da ƙarancin sukari fiye da yogurt na yau da kullun. Amma bai kamata ku daina barin yoghurts na yau da kullun ba, ban da akwai samfurori da yawa waɗanda yoghurt na Girka za su iya maye gurbinsu.

Misali, zaka iya amfani dashi azaman madara mai tsami ka yanka kalori mai yawa. Hakanan zaka iya amfani dashi don yin burodi azaman madadin sauran ƙona-mai da mai, amma maiyuwa bazaiyi aiki ba da farko kuma zai ɗauki gwaji da yawa.

Man zaitun

Dalilin da man zaitun ke bayarwa yana haifar da asara mai nauyi shine cewa zai iya maye gurbin wasu abinci, kamar kayan miya ko wasu mayukan da ake ganin suna da illa. Ko da ba ku canza komai ba a cikin abincinku ko salonku, amma fara amfani da man zaitun, har yanzu yana da tasiri wajen rasa nauyi. Amma yawancin mutane sun lura cewa sakamakon zai zama sananne idan kun fara cin abincin Rum.

Kusan duk wani abincin da zai maye gurbin Abinci na Amurkawa zai amfana kuma zai baka damar asarar kilogram na nauyi, kuma amfani da man zaitun na iya kawo fa'idodi da yawa.

Kyakkyawan dukiya na blueberries a fagen asarar nauyi - tare da shi kuna ƙona kitse.Yana taimaka wa jiki kawar da mai da sukari, a additionari, wannan itacen yana da daɗin gaske kuma yana iya inganta abinci da aka yi da gida. Tana da kyau tare da sauran fruitsya fruitsyan itace da salads na 'ya'yan itace. Kawai kada ku ci blueberries tare da sukari.

Mun jaddada ruwan 'ya'yan itace na fure-fure saboda kaddarorin kona kitsensu, duk da haka, wasu berries masu yawa na iya taimakawa rasa nauyi, wanda ke nufin fadada fadada da jin daɗin berries.

Turkiyya nono

Turkiya nono kayayyaki ne masu kyau koyaushe suna kasancewa a hannu, saboda yana dacewa sosai a lokacin da ake rauni, saboda ingantaccen tushen furotin ne. Saboda wannan dukiyar, menu na abubuwan da ba su da kariminba da abinci mai ƙarancin carb suna cike da nono turkey da sauran nama. Wadanda abincinsu shine daidaitaccen adadin furotin da carbohydrates suma zasu ga nono suna da amfani.

Sinadarin da ya ƙunshi zai taimaka tare da horo mai zurfi ko lokacin ƙoƙarin gina tsoka, yana haɓaka metabolism ɗinku. Wannan ya faru ne saboda karuwar adadin kuzari da aka ƙone kowace rana.

Flaxseed

Kuna iya yayyafa da flaxseed kusan komai, kuma wannan zai iya zama hanya mafi kyau fiye da yawancin waɗannan abincin da ke ci gaba da bayyana. Dalilin haka shine cewa flaxseed ya ƙunshi abubuwa masu amfani ga jiki, kamar omega-3. Hakanan yana ƙunshe da fiber, wanda zai taimaka maka jin cike da ƙarfi.

Muhimmiyar dukiya ta mai mai ƙarfi ita ce ikon haɓaka metabolism. Kyautar gefen shine ikon rage matakin mummunan cholesterol a cikin jiki, wanda sune kan jerin kyawawan abinci don amfanin ga jiki da sauƙi na amfani.

Ku ci sabo!

Zai fi kyau amfani da kayan abinci sabo a duk lokacin da zai yiwu, musamman ga lafiyayyun abinci da aka jera anan. Ta rasa yawancin antioxidants da ikon rage yayin dafa abinci. Kiyaye shi kusa da yanayin halitta yadda zai yiwu.

Baya ga adana abinci a cikin yanayi mai kyau, zaɓi abinci na gargajiya a duk lokacin da ya yiwu. Rashin magungunan kashe qwari, rigakafin dabbobi da kayan maye wanda aka ba su damar ba da damar amfani da abubuwan da suka dace na halitta don bayyana kansu, kuma ba zai zama matsayin mai fa'ida ga amfanin kayayyakin ba.

Yin sassaka abinci daga abinci mai inganci shine babbar hanyar da za'a amfana dasu kuma a wadatar dasu. Miyan itace kyakkyawar kayan aiki don asarar nauyi kuma yana taimakawa inganta narkewar abinci. Bugu da ƙari, zaku iya haɗa samfura da yawa don na gaske, cike da kayan abinci na bitamin, yana taimakawa rage nauyi.

Za'a iya yin miyan miya kafin cin abinci mai kalori mai girma, ko kuma zai iya zama babban abincin idan ya yi latti saboda babban rabo wanda ciki zai narke. Zai fi sauƙi a narke abinci lokacin da aka yanyanka kayan abinci da daskararru zuwa ƙasa mai laushi.

Ba zai zama labarai ba : Kwatanta muku lafiya da abinci masu kyau da abinci masu dacewa da aka sayar a cikin manyan kantuna, abinci mai sauri da gidajen abinci a duk faɗin ƙasar. A kan tafiya ta siye-tafiye ta gaba, cika kwandon tare da waɗannan kyawawan abinci kuma fara cika jikinku da abinci wanda zai sa ya zama mai laushi da tsabta!

Abinda ke taimakawa rage nauyi

Yanzu ne lokaci don gano abin da ke rushe kiba a cikin jikin mutum. Tsarin kansa yana farawa bayan abubuwan gina jiki sun shiga cikin ciki, bayan wannan an bayyana su ga enzymes na musamman. Don haka, fatsin wuta ya karye, sannan a tura su waɗancan ƙwayoyin da ke buƙatar su. Amma tare da adadin da suka wuce kima, yawan abin shine kawai aka adana, haɓakar tso adi nama yana faruwa. Don juyar da tsari, yana da mahimmanci don ƙirƙirar raunin makamashi, saboda abin da fats ɗin zai sake rushewa. Don ƙarin ƙoshin mai mai mai yawa, ana iya bambance yanayi da yawa:

cin abinci. Tsarin narkewa yana farawa a bakin, saboda haka mafi kyawun abinci shine ƙasa, gwargwadon aikin metabolism zai zama,
ya ma fi kyau a ƙara kayan lambu, ganye a jikinku a cikin abincinku,
lipids, wato, ƙyallen sun fi dacewa da ƙwayoyin bitamin,
rayuwa mai aiki yana kara karfin rayuwa.

Yana hana ci abinci da kuma taimaka ƙona kitse

Da farko, kuna buƙatar fahimtar bambanci tsakanin ci da yunwa. Ci, saboda mafi yawan bangare, lamari ne da ya shafi tunanin mutum. Wannan yana bayyana yayin ta hanyar abinci mutum yana so don samun motsin zuciyar kirki ko nishaɗi. Yunwar ra'ayi ne na ƙoshin lafiya: ciki "na buƙatar" abinci.

Abun ci

Yayin rage nauyi, babban matsalar shine yawan wuce gona da iri. Hatta waɗanda suka kwashe fiye da wata guda suna cin abincin ba koyaushe ba za su iya tsayayya da shi. Wasu suna yin faɗa tare da shi, ayyukan gida suna nisanta shi, kallon fina-finai da ƙari. Don hana cin abinci, zaku iya cin abinci na musamman waɗanda ke taimakawa cika ciki kuma ku haifar da jin daɗin rayuwa na dogon lokaci. Akwai da yawa daga cikinsu.

Misali, kabeji. Yana aiki kamar goga, goge jikin, godiya ga fiber. Har ila yau, yana da yawa acid acid, wanda ke rage jinkirin sauya carbohydrates zuwa mai. Kayan lambu daidai cikakken tare da adadin kuzari mai yawa, yana hana ci. Ko kabewa - yana da zahiri kuzari na halitta. Bugu da kari, kabewa tana da sakamako mai laushi.

Don haka, asarar nauyi abu ne mai wahala da tsari, amma ba ma'anar yajin yunwa kwata-kwata. Yawancin abinci suna taimakawa sosai don ƙona kitse.

Yadda Kayan Konewa Na Fat yake Aiki

Fatona kitse, samfurori suna ba jiki tabbaci don zubar da kitsen jiki. Amma wannan baya nufin cewa sanin ingancin ingancin innabi don ƙona kitse da sauri, zaku ci wannan 'ya'yan itace ne.

Da fari dai, kun lalata ciki, abu na biyu, tare da amfani da abinci mai ƙona kitse kuna buƙatar motsa jiki cikin motsa jiki, saboda ayyukan jiki shine babban yanayin rasa nauyi da ingantacciyar rayuwar rayuwa.

Wasu ƙananan kalori suna da ƙwarewa na musamman don haɓaka tafiyar matakai na rayuwa, a sakamakon wanda kone mai ya ƙone, yana rage nauyi. Suna da mahimman bitamin da amino acid don samar da adadin da ya dace na hormones girma don taimakawa ƙona kitse, sarrafa shi zuwa makamashi, sannan amfani dashi don sabunta ƙwayoyin.

Samfurin farko da baya cikin kowane irin yanki shine ruwa. Rashin ruwa na yau da kullun yana amfani da tara mai. Ba a banza ba ne cewa masana harkar abinci sun ba da shawara cewa kafin zuwa firiji, ya kamata ku sha gilashin ruwa ku cika dajin ku da farko ku ji wani irin nishi, sannan ku fara cin abinci.

Abubuwan da ke ƙona kitse sun haɗa da yawancin 'ya'yan itatuwa, kayan marmari, kayan yaji da madara, waɗanda, saboda tsarin kwayoyin su, suna ba da izinin jiki ya ciyar da makamashi akan sarrafawa maimakon dawowa.

Godiya ga amfani da apples, samar da pectin yana kara kuzari, wanda ke cire danshi mai yawa daga jiki, kuma yana taimakawa rushe kitsen jiki. Yawancin antioxidants a cikin apples suna hana ci gaban kitse a kugu.

Kiwi yana da wadataccen abu mai amfani: acid acid, pectins, glucose, antioxidants, abubuwa masu gano abubuwa, fiber, da enzymes na musamman suna taimakawa wajen ƙona kitse.

Yana taimakawa wajen haɓaka metabolism saboda fiber, wanda ya ƙunshi babban adadin. Seleri yana da tasiri mai kyau a cikin tsarin metabolism na ruwa-gishiri idan kun yi amfani da kayan lambu.

Kokwamba kayan aiki ne mai inganci don magance kilogiram masu yawa, amma yana samun babban fa'ida kawai lokacin lokacin tumatir. Kokwamba yana da tasirin diuretic, kuma idan aka haɗa shi da ƙarancin kalori, zai zama mahimmanci a cikin yaƙi da adibas mai. Yawan ruwa mai dumbin yawa wanda yake a cikin cucumbers yana maganin toxins daga jiki, yana tsabtace hanji.

Ana la'akari da Cardamom a matsayin mataimaki a cikin nishaɗin daɗin abinci, amma, kamar sauran samfurori, yana da ikon cire ƙarin fam. Mahimmancin man da ke cikin cardamom yana haɓaka metabolism sau da yawa, kasancewa mai ƙarfafa narkewar abinci. Tare da taimakon cardamom, abinci mai kima, ana sarrafa carbohydrates mai sauƙi sosai cikin aiki da sauri.

Bugu da ƙari ga ingantaccen sakamako akan ƙwayar zuciya, barkono cayenne yana taimakawa saurin hanzarin tafiyar matakai na rayuwa. Abubuwan haɗaka don asarar nauyi dole ne amfani da barkono na cayenne tare da kirfa da cardamom.

Kirim mai tsami, kefir, cuku gida suna saman samfuran da ke fama da ƙiba mai yawa. Amma cream, madara ba a cikin jerin, saboda suna da mai mai yawa. Abubuwan kariya na Milk, wanda aka samo a cikin madara mai tsami, suna motsa jikin mu ba buƙatar ƙarin abinci, kona mai.

Kayan kona kitse don Asarar nauyi

Yawancin karatu sun nuna cewa cin blueberries na iya rage sukari jini da haɓaka jijiyar insulin a kan lokaci. Sauran berries suna da sakamako iri ɗaya. Bugu da kari, dukkanin berries suna dauke da fiber da antioxidants, wanda ke ba da jin daɗin jin daɗi, da rage fargaban yunwar.

Cikakke ne, mai daɗin ji daɗi kuma mafi kyawun abin ci. Tabbas wannan shine daya daga cikin abincin da na fi so na abinci tare da konewar konewar mai.

Abarba yana da wadataccen abinci a cikin bromelain, enzyme mai mahimmanci wanda ke inganta narkewa kuma yana taimakawa tsaftace hanji. Haƙiƙa waɗannan abubuwan biyu sun nuna cewa waɗannan samfurori ne masu ƙona kitse a ciki da gefuna, waɗanda suke da daɗi da lafiya.

Haka kuma, abarba an san shi da abinci mai haifar da catabolism. Wannan yana nufin cewa jikinka yana buƙatar karin adadin kuzari don narkewa fiye da abin da yake ƙunshe da kansa, wanda ke sa kullun ka slimmer.

Akwai wadataccen fiber a cikin apples. Ko da 'ya'yan itace guda ɗaya suna ba da gamsuwa na cika. Babban apple ya ƙunshi kusan giram biyar na fiber. Apples suna cike da pectin, suna buƙatar sau biyu don jin komai a ciki idan aka kwatanta da sauran nau'in fiber na abin da ake ci.

A takaice, godiya ga apples, kuna jin cikakken tsawon lokaci.

Pectin kuma yana iyakance yawan kitse ta sel kuma yana taimaka musu cire shi. Bugu da kari, tuffa tana dauke da polyphenol, wanda ke kunna kwayoyin halittar da ke rushe kitsen, hakan yana haifar da ninku biyu na nauyin ku.

Hakanan Apples yana da babban abun ciki na antioxidants, wanda ke inganta tsarin hadawan abu da iskar shaka a jiki, wanda hakan ke haifar da kara rage karfin kitse.

Ofaya daga cikin mafi kyawun abincin da za a iya ƙara wa mai ƙona kitse shine 'ya'yan itacen koko, har da ƙwallayen da suke soyayyen su. Ana ɗaukar su azaman abinci mai gina jiki da kuma ainihin elixir don asarar nauyi, idan mutum ya kasance. Amma me yasa?

Da farko dai, 'ya'yan itaciyar kayan koko suna da sinadarin antioxidants da ake kira polyphenol, wanda zai iya taimakawa wajen magance kiba. Nazarin a cikin bera sun nuna cewa mutane da aka ba da koko suna da ƙananan sukari na jini. Hakanan suna da ƙananan raunin kumburi da dabi'ar kamuwa da cutar siga.

Yawancin sauran nazarin sun nuna cewa 'ya'yan itacen koko, a matsayin antioxidants, suna da aiki sosai. Amfani da su yana inganta haɓakar insulin. Duk wannan yana sa ku zama mai walwala da farin ciki.

Wannan abun a jerin samfuran da ke cire mai daga ciki na iya zama baƙon da yawa daga cikin ku.

Lokuma 'ya'yan itace ne da aka samo a Kudancin Amurka wanda yayi kama da na avocado a cikin bayyanar da kaddarorin. Wannan 'ya'yan itace ba abu mai sauki ba ne a kan kantuna na kanti, amma ana iya samun sa ta foda a cikin shagunan abinci na lafiya da yawa.

Foda na Lukum yana da dandano mai caramel mai daɗi, wanda ke sa ya zama kyakkyawan gurbi ga sukari. A wannan yanayin, foda ba ya cutar da sukari jini.Wannan 'ya'yan itacen Peru suna da wadataccen furotin, beta-carotene, alli, baƙin ƙarfe da zinc.

6. Kudin Ganyen Fata

Duk da gaskiyar cewa akwai yawancin abinci masu lafiya a cikin jerin, ƙwanƙwasa kudan zuma shine superfood na ainihi wanda dole ne a magance shi. Pollen yana da wadataccen abinci a cikin bitamin B kuma yana cike da magungunan kashe kwayoyin cuta.

Pollen Bee kuma ya ƙunshi wasu amino acid da yawa waɗanda ke haɓaka metabolism a jiki. Wannan samfurin shine mafi kyawun aikin ƙwayoyin cuta da gland na jikin mutum, yana ƙaruwa da haɓaka kuma yana haɓaka sabuntawa.

Yacon asalin kayan lambu ne da aka samo a cikin Peru wanda ke ƙunshe da babban matakin fiber na abinci mai narkewa. Yana da wadataccen abinci a cikin fructooligosaccharides, mai yawa na abin da aka samo don taimakawa cikin asarar nauyi, inganta narkewar abinci da haɓaka ji na insulin.

A cewar binciken daya, an gano cewa mata masu nauyin kiba sun rasa kimanin kilo 1. sati daya lokacin da suka kwashe kayan yacon tsawon wata hudu! Hakanan ya haifar da raguwa mai yawa a cikin cholesterol LDL (mummunan “cholesterol) a jikinsu.

8. Chlorella

Wani babban abincin gaske, wanda yake kyawawa don ƙarawa cikin jerin, Chlorella, ya ƙunshi fiye da furotin 50%, wanda ke taimakawa wajen magance ci da kuma adana yawan ƙwayar tsoka.

Wannan ruwan alga mai tsabta yana kuma wadatar cikin hadadden bitamin B da baƙin ƙarfe. Wannan na iya zama ba abin mamaki bane, amma bisa ga binciken da aka buga a cikin Jaridar Magunguna na Magunguna, yin amfani da chlorella yau da kullun azaman abincin abinci yana taimakawa rage yawan ƙwayoyin jini da gulukon jini.

9. Tushen tsirrai

Tushen chiginal wani nau'in zare ne (wanda ake kira inulin) wanda yake zama abinci don ƙwayoyin ƙwayoyin cuta masu amfani a cikin hanjin ku. Tun da daidaitattun ƙwayoyin cuta da ke da amfani ga lafiyarku shine mahimmin mahimmanci ga rushe kitsenku da sarrafa nauyin ku, kar ku rasa damar yin amfani da wannan ƙwayar tushen ƙwayar cuta.

10. Man kwakwa

Man kwakwa yana da ban mamaki kamar yadda suka fada.

Man na ƙunshe da matsakaitan sarkar triglycerides (MCTs), waɗanda ke da sauri kuma ana samun su zuwa makamashi sama da sauran ƙoshinsu. Wannan yana nufin cewa a maimakon adana shi mai, waɗannan abubuwan sun zama makamashi wanda tsoffin ƙwayoyin ku ke amfani da shi.

11. Man kifi

Daga cikin fa'idodin kiwon lafiya da yawa, an gano cewa man kifi yana ba da damar ƙwayoyin jikinmu su fi dacewa da insulin. Wannan yana ba ku damar cire sukari daga jini, rage haɗarin haɗarin haɗari a kanta.

Kwayoyin Brazil suna da wadataccen abinci a cikin agrinine - amino acid wanda ke taimakawa ƙara yawan kuzarin kuzari don haɓaka ƙona mai. Hakanan sune tushen No. 1 selenium, ma'adinai mai mahimmanci don cikakken aiki na glandar thyroid (sabili da haka metabolism mai dacewa). Selenium shima magungunan antioxidant ne mai karfi wanda ke inganta bayanan mutum.

14. Kabeji

Kabeji abu ne mai matukar banbancin kalori, wanda shine tushen rashin daidaituwa na fiber na abin da ake ci, wanda ke inganta narkewa da samar da satiety wanda baya buƙatar adadin kuzari mai yawa.

A takaice, wannan kyakkyawan samfurin ne don hanjin ku wanda kuma yana taimakawa wajen daidaita nauyin ku. Ku ci kayan lambu don asarar nauyi da cire mai, don a iya magana, sun yi daidai kuma suna ɗauke da kalori kaɗan, sabanin 'ya'yan itatuwa.

Nazarin ya nuna cewa abincin da ake ci a cikin legumes, kamar su chickpeas, yana taimakawa rage nauyi yayin rage karfin jini da cholesterol. Chickpea yana da matsayi na musamman tsakanin abincin da ke ƙona kitse mafi kyau, saboda yana ƙunshe da babban abun ciki na fiber na abin da ake ci, wanda shine babban abu.

Tare da yin amfani da kullun waɗannan abubuwan 15, tabbatar cewa kun ba jikin ku da madaidaicin kashi na abinci mai ƙona kitse, wanda zai sami ƙarin tasiri wajen rage nauyin ku.

Tare, tare da kawar da samfuran cutarwa waɗanda suka danganci sukari da sitaci daga abincinku da madadin motsa jiki da annashuwa yadda yakamata, zaku ji daɗin rayuwa idan kun lura da asarar nauyi mai ɗorewa.

Abarba abune da ya shahara sosai tsakanin mata masu yawan asara, wanda bromelain yake a ciki - wani kebantaccen abu ne wanda ke rushe lemuran hadaddun kuma yana shafar sunadarai, saboda haka yana cinye nama, kifi, kefir, da cuku gida.

Ana samun farin kabeji, farin kabeji da kuma broccoli a cikin menus na abinci iri daban-daban. Ana iya bayyana wannan cikin sauƙi ta ikon musamman na kabeji don tsabtace hanji na gubobi da gubobi. Kamar buroshi, kabeji yana tsabtace hanjin hanji, cike shi da ma'adanai masu amfani da bitamin.

Ka'idar ginger kamar haka: shiga cikin ciki, ɗanyen yatsa ya sa ya sami wadataccen abinci tare da jini da kuma ƙara yawan abinci. Ana amfani da tushen Ginger don ƙona kitse, amma ganyayyaki basu da kayan warkarwa. Hanyoyin samar da ƙwayoyin cuta suna motsa shi ta musamman da kayan mallakar ɗanyen itace don haɓaka samar da zafi.

Abubuwan da ke cikin kofi don rage yunwar an lura dasu a zamanin da, sabili da haka, an gabatar dashi cikin abincin mai mai-ƙonawa don asarar nauyi kamar ba babba ba, sannan sashin sakandare. Tare da tasirin diuretic, kofi yana cire samfuran metabolism daga jiki.

Cinnamon yana tsayar da glucose jini kuma ana amfani dashi sosai ga masu fama da cutar siga. Cin 8 grams na kirfa kowace rana bayan watanni 2 gaba ɗaya ya zama daidai da matakin glucose, wanda ke ba da gudummawar tarin kitse mai ƙyalƙyali.

Abin da abinci ke ƙona kitse kuma yana taimakawa rage nauyi asara na ciki da gefuna

Fats, carbohydrates da sunadarai suna aiki a matsayin mai haɓakawa wanda ke ba jiki ƙarfin da ake buƙata. Wucewar waɗannan abubuwan ya juya zuwa yadudduka mai mai.

Yankunan matsalar sune kugu, hips. Ana tattara kitse a waɗannan yankuna saboda dalilai daban-daban:

Canjin ciki: sau da yawa yakan faru ne bayan menopause, lokacin da metabolism din yayi jinkiri, wanda hakan ke haifar da irin wannan lamarin,
Tsammar gado, lokacin da ake yada kiba ta hanyar dangi (yana da wahalar fada da wannan yanayin),
Cutar tamowa
Damuwa
Rashin bacci mai wahala,
Slagging na jiki,
Kula da rayuwar rayuwa mai wuce gona da iri.

Akwai abinci da yawa waɗanda ke haɓaka ƙona kitse da asarar nauyi. Abinci yakamata ya sanya sukarin jini ya zama yana tsara yadda ake samar da sinadarin cortisol mai damuwa, yayin da ake inganta sikari.

Akwai samfuran samfuri tare da tasirin zafi. Suna haifar da zazzabi na jiki, ta haka suna ƙona kitse. Idan kun ƙara waɗannan samfuran zuwa jita-jita daban-daban, zaku iya rasa nauyi cikin sauri.

Kayan lambu

Kuna so ku cire faty mai a cikin kugu na wani ɗan gajeren lokaci? Vegetablesara kayan lambu mai ganye da kuma broccoli a menu. Irin waɗannan samfurori masu ƙarancin kalori, suna da fiber mai yawa, akwai abubuwa masu mahimmanci da bitamin - duk wannan yana taimaka wajen ƙona kitse na ciki.

Ko da tumatir mafi girma a cikin amfani da shi yana ba da adadin kuzari 33 kawai. Nazarin ya nuna cewa a cikin tumatir akwai mahadi wadanda zasu iya yin tasirin sakamako akan ƙwayar kiba, tunda suna shafar adadin ƙwayoyin jini.

Kifin Abinci

An shirya jita-jita da kyau daga kowane irin abincin teku yana inganta lafiya ta hanyar daidaita matsatsi. Nazarin sun tabbatar da kasancewar wadataccen kitse a cikinsu, wanda zai iya hana yawan kitse a cikin peritoneum.

Hatta karamin kwayoyi sukan cika mutum tsawon lokaci ba tare da kara karin adadin kuzari a jiki ba. Duk wani kwayoyi ingantacciyar mai ba da abinci mai gina jiki wanda ke haɓaka metabolism na makamashi.

Quail qwai mai kalori ne, basu da mai mai yawa. Godiya ga amfanin yau da kullun guda ɗaya mai-dafaffen kwai, za'a iya cire mai mai a cikin peritoneum cikin sauƙi. A lokaci guda, ƙwai sun ƙunshi isasshen furotin, leucine na amino acid, wanda ke aiki a matsayin mai ingantawa akan ƙona kitse.

Abincin karin kumallo shine dole ne ga matasa.

Cikakkun carbohydrates

Waɗannan samfuran sun haɗa da legumes da hatsi duka, burodin hatsi gaba ɗaya. Yin amfani da irin wannan abincin yana ba da daidaituwa ga yawan sukari saboda narkewa na tsawan lokaci, yayin da rage cin abinci. Abubuwa masu kama sun ƙunshi abubuwan gano abubuwa waɗanda ke hanzarta tafiyar matakai na rayuwa.

Wasu abinci na iya ƙona kitse.

A yau mun gabatar da hankalinku ga abincin da zai taimaka wajan rage nauyi. Hakanan zai taimaka wa 'yan matan da suke so su rasa karin fam miliyan 2-3, kafin buɗe lokacin rairayin bakin teku. Za mu yi magana a kan waɗanne abinci ne suke ƙona kitse kuma a cikin waɗanne ya kamata a cinye su.

Abincin abinci na iya zama mai arha

Sau da yawa, kayan abinci masu kyau na iya zama tsada. Ba kowane katin kiba ba shi da wuyar biya kifin ja, caviar, abincin abincin teku da kuma ceri cikakke a cikin hunturu. Kimiyya ba ta tsayawa ba tukuna, kuma kowace shekara akwai hanyoyi da yawa da yawa masu amfani da asara mai saurin asara.

Kayan Kona Abinci. TOP 6 Kayayyakin Slimming

Abinci akan kitse mai ciki Abubuwa uku masu cire kitse

Lokacin rani na zuwa! Kowane mutum yana so ya yi kyau a rairayin bakin teku, amma

Duk wani mutum mai wuce haddi

Da yake magana game da asarar nauyi, zamu iya bambance abinci guda 20 wanda ke ƙona kitse, wanda ya kasu kashi biyu. Yanzu za mu bincika kowane ɗayansu daki-daki.

Kuna buƙatar sha akalla lita 2 na ruwa

Kayan lambu: kabeji da cucumbers. Kabeji da kowane nau'i, ko dai broccoli ko farin kabeji, yana aiki kamar buroshi a cikin jiki, yana tsarkake shi daga gubobi mai cutarwa, yana cike shi da bitamin da ma'adanai. Zai fi kyau ku ci cucumbers a lokacin ba tare da an cire su ba. Abunda basu iya canzawa bane a teburin kayayyakin da ke kona kitse a jikin mutum. Dukansu kabeji da cucumbers abinci ne mai kalori wanda za'a iya ci sosai har sai ya cika shi.
Ruwan shaye-shaye kuma rasa nauyi Ruwayen sha - ruwan shayi da koren shayi, wanda ake fitar da shi wanda zai taimaka wajan saurin tafiyar da rayuwa sama da kashi 10%, yana taimakawa abinci ya zama da sauki su narke. Ganyen shayi da ruwa sune samfurori waɗanda ke ƙone kitsen subcutaneous kuma sun kasance mafi haɗari da wahala a cire ciki (musamman visceral). A ranar daya kamata sha 3 kofuna na koren shayi da kuma 2 lita na tsarkakakken ruwa ba tare da gas ba.
'Ya'yan itãcen marmari waɗanda ba shakka za ku more. Inabi, 'abarba, lemo, lemo, ras - waɗannan sune abinci mai ban mamaki waɗanda ke ƙona kitse kuma yana haɓaka haɓakar metabolism. Guda biyu na abarba ko rabin innabi a cikin dare zasu taimake ka ka cire kitse ba tare da rage cin abinci ba. Kuma rabin gilashin raspberries (game da gram 150), wanda kuke ci kafin cikakken abincin dare, zai taimaka matuka don magance ƙimar abinci mai yawa.
'Ya'yan itãcen marmari ba su da abinci mai gina jiki, kuma bayan kun ci su, jin yunwar ba ya faruwa sama da awanni 4. Gwanda yana da abubuwanda suka shafi saurin fashewar mai. Lokacin da waɗannan abubuwan haɗin ke shiga jiki, suna rasa dukiyoyinsu a cikin 'yan sa'o'i kaɗan. Apples and pears sun tabbatar da zama na musamman kuma an ware su azaman abinci wanda ke ƙona kitse a jiki, bayan ɗan gajeren gwaji. A lokacin, an tabbatar da cewa 'yan matan da ke cin apples 3 a rana kuma yawan adadin pears suna rasa nauyi da sauri fiye da mata akan tsauraran abinci.
Idan kuna sha'awar abin da abinci ke ƙona kitse a gefuna da ciki, kula da mai kwakwa. Fats suna narkewa da sauri kuma ana haɓaka metabolism, musamman idan kun sha mai 'yan awanni kaɗan kafin cin abinci.
Abubuwan madara mai madara, ko muna hanzarta samarda abinci da tsabtace jiki .. Babu shakka dukkan kayayyakin madara, in banda madara, shiga jikinka zai haifar da jijiyoyin jikin mai. Kuna buƙatar sanin cewa idan kun kasance mai mahimmanci game da asarar nauyi, mai, abinci mai ƙonewa ya zama mai ƙima. An yarda:
Whey ya ƙunshi furotin, wanda zai ɗauki alhakin ƙona kitse a jikin ku. Idan kuna sha'awar abin da abinci ke ƙona kitse a gefuna da ciki, jin daɗa don ƙara madara mai tsami a cikin jerin abubuwanku.
Abubuwan abinci masu zafi daga asalin halitta Abincin zafi na farko don taimakawa ƙona mai da asarar nauyi sune ginger, mustard, horseradish da kirfa. Jinja yana da alhakin hanzarta zagayawa cikin jini a cikin ciki, don haka abincin ya sha da sauri. Sinadaran bitamin da abubuwan da ke cikin su zasu taimaka inganta lafiyar gaba daya da jikin mutum.
Mustard da horseradish suna ba da gudummawa ga aikin samar da ruwan 'ya'yan itace na ciki, ta da jijiyoyin ciki don hanzarta aiki. A sakamakon haka, abubuwan haɗin su suna haɓaka metabolism.
Cinnamon, bi da bi, zai taimaka ƙananan matakan sukari na jini, yana taimaka ƙone mai mai sauri. Ana iya ƙara sha, shayi, kayan kiwo har ma da salatin 'ya'yan itace. Raba girke-girke: rabin teaspoon na kirfa da cokali 1 na zuma, m tare da ruwan zãfi sha ruwan cakuda lokacin da yake sanyi. Kitsen cikin jikinka zai “narke” cikin sauri. Cinnamon kwanannan an saka shi cikin jerin abincin da ke taimakawa ƙona kitse yadda yakamata.
Wine da almon, muna ƙone kitsen cikin ƙoshin lafiya, Wine ya shigo cikin samfuranmu masu tsayi waɗanda ke taimakawa jiki ya ƙona mai da sauri. Muna da sha'awar jan, wanda ya ƙunshi furotin. Ruwan farin giya ba kawai yana ƙona fatarar ajiya ba, har ma yana hana tarawa a jiki. Tabbas, bai kamata ku shiga cikin wannan abin sha ba, kamar kowane barasa, giya na iya cutar lafiyar lafiyar ku sosai.
Kwayoyi suna dauke su da yawa a cikin adadin kuzari; Amma muna buƙatar almon a cikin abincin don daidaitawa, saboda yawancin kitsen da ya ƙunshi ba ya karyewa a jiki kuma yana fita ta halitta.
Ganyayyaki don asarar nauyi Legumes, da kuma musamman wake, samfura ne da ke ƙona kitse mai ƙarko. Suna da furotin mai yawa sosai, don yawan shanmu wanda jikinmu yana cinye makamashi mai yawa yana ƙone kitse mai kyau. Ana iya cin wake wake a matsayin kwano na gefe ko kuma a cikin kwanar da aka gama.
Oatmeal shine mafi kyawun kayan kwalliya don rushewar kitse Idan kuna neman samfuran da ke ƙona kitse don asarar nauyi mai sauri, oatmeal shine zaɓinku. Ya ƙunshi fiber, wanda zai ba jiki ƙarfin kuma ya taimaka ka dage sosai a cikin wasanni. Farantin karfe na oatmeal zai ba da jin cikakken ciki, wanda zai iya ɗaukar sa'o'i 3-5.

Kafin zuwa gado zaka iya cin pear

Irin wannan jerin manya wadanda zaka iya rikicewa. Kuma zaɓi abin da yake wajibi ne gaba ɗaya yana da wahala. Kada ku damu, saboda za a iya haɗa samfuran duka tare da juna. Bari mu yi menu na samfurin na kwana ɗaya.

Fara karin kumallo tare da oatmeal, a cikin lokacin ana iya iya ɗanɗano shi da 'ya'yan itatuwa, tare da raspberries ko pears zai zama mai daɗi sosai. Sha kopin koren shayi tare da karin kumallo.
A abincin rana, zaku iya kula da kanku ga kifi mai steamed tare da salatin kayan lambu na cucumbers. Kofin koren shayi da yanki na innabi zasu zama kyawawan kayan zaki.
Muna da abincin dare a 6-7 hours don kada mu ji nauyi a cikin ciki da dare. Cuku na gida tare da 'ya'yan itatuwa, miyan kayan lambu, wasu kwayoyi - wannan abincinmu ne.
Idan jin yunwar a lokacin bacci kawai yayi yawa, ku ci kadan abarba, apple ko pear.

Mun yi menu na samfurin lokacin kwana 1. Tabbas, ba za ku iya ƙin nama da kayayyakin kifi ba, hatsi, kayan lambu masu nauyi, don kada ku cutar da lafiyar ku. Amma idan kun san cin abincin dare, alal misali, zai zama da wahala, ku sha shi da koren shayi ko yogurt tare da kirfa ta yadda abincin zai iya samun sauki cikin sauri da sauri, kuma ƙoshin mai ba su adana su a wuraren da ke da matsala.

Kar a manta a sha ruwa.Lita 2.5 a kowace rana ban da shayi ko ruwan 'ya'yan itace kawai buƙatar sha. Kawo ruwa tare da kai, sanya shi a cikin sanannen wuri, yana da wahala, amma ba ma son zubar da jikin?

Abubuwan amfani na wannan tsarin

Abinci baya haifar da yunwar

Lemon, wanda idan kuna son rasa nauyi ya kamata ya maye gurbin duk abubuwan maye. Rage ruwa mai sauƙi tare da ƙari daga lemun tsami zai kawo ƙarin fa'idodi da kuma tsarkake jikin da gubobi, abubuwan motsa jiki na narkewa.

Man zaitun yana rage cholesterol “mara kyau” saboda yawan dumatsen abinci mai yawa. Bugu da ƙari ga kyakkyawan sakamako na ƙona mai, man zaitun kuma yana da tasirin anti-mai kumburi.

Bran, wanda zai iya maye gurbin amfani da burodi gabaɗaya. Arziki a cikin fiber bran mara iyaka, wanda ke motsa peristalsis kuma yana toshe kitsen mai.