Proper abinci mai gina jiki ga nauyi asara. Menu allon

Abokai, da batun wuce haddi nauyi a cikin 'yan shekarun nan ne sosai dacewa. Alal misali, bisa ga Trust for America ta Health, 2/3 na Amirkawa ne kiba. Kuma mu statistics nuna cewa haddi nauyi rinjayar fiye da rabin na Rasha jama'a.

Kafin mu yi magana game da daidaita cin abincin nasu ga nauyi asara, domin a siriri adadi da kuma a menu miƙa wasu shawara, kiran lamba daga dalilai, abu don kiba ko kiba.

• Fast Food, wanda aka yi amfani da "a kan gudu" saboda lokaci constraints.
• The m al'amari: kadan amfani, amma high-kalori abinci ne mai rahusa fiye da lafiya da abinci.
• Ofishin aikin, rashin motsa jiki, sedentary salon.

Wani abu dole ne a yi, ba da shi? Kada kusan ba su da bukatar wani abu, kawai bukatar ka sani kuma ka bi wasu sharudda. Yana bukatar dace abinci mai gina jiki ga nauyi asara, da Bugu da kari a menu na lafiya abinci.

A samar da makamashi darajar da abinci cinye dole ne bi da makamashi ta halin kaka. Alal misali, bayan kasancewa ci abinci tsiran rabo mu samu wani adadin da adadin kuzari. Domin da za a cinye, na bukatar tafiya ko jogging.

Aƙalla guda yawan adadin kuzari ƙara daya cake, kuma babu wani amfani ga jiki ba za a iya gudanar. A'a, ba mu kira ga cikakken abandonment na sweets, amma zai yi don tabbatar da tuna game da ta dace rage cin abinci domin nauyi asara. Menu ciki har da ma kamar wata karin yanka burodi "da dare sunã", a cikin shekara jikinka in ji kamar wata karin kilo.

Yadda za a ci wa "rasa" nauyi?

Idan muka ci gaba da ta dace rage cin abinci domin nauyi asara, menus da su sun hada da abin da ake ci fiber. Sun dauke da pectin da kuma fiber da inganta gastrointestinal aiki, kuma haka ba su dauke da adadin kuzari. Abin da ake ci fiber kunshe ne a cikin shinkafa, alkama, da sha'ir, hatsi. Kuma samu a kwayoyi, tsaba a sunflower, gujiya, 'ya'yan itãcen marmari, da kayan lambu da kuma legumes.

A mafi yawan wadannan zaruruwa, babu kalori, ba su tunawa, yayin da inganta assimilation abinci. Samar da wani ji na satiety, fiber zai kauce wa overeating.

Kada overeat!

Ba tare da rage su kullum izni na abinci ci ya yi rashin nauyi zai yi aiki ba. A kalla don fara ne da kokarin gaba daya bari wani abinci domin hudu kafin lokacin kwanta barci. Shin, kome a sauƙi. Idan za hašawa tsari ne mai muhimmanci sosai, jiki zai iya tsayayya. Shin, ba a hana idan ba ka ci karo na farko. Lokacin da ya fara aiki, sa'an nan ya fara rage rabo kuma dauki daya yanki burodi kasa.

Zaka kuma iya gudanar da aiki tsaga da abinci ya yi rashin nauyi, da cewa shi ne, ci more sau da yawa, amma sannu a hankali. A wannan dabarar, a lokacin da rana a cikin kananan rabo, abincin da aka dauka kowane sa'o'i uku. Wannan dabara damar da ikon zuwa bugun sama da metabolism a cikin jiki, sauƙaƙe assimilation abinci da jiki, shi ya ƙunshi gina jiki.

Lokacin da raba abinci mai ƙone mafi iskar. A ƙarshe sarari, ba a ta?

Za ka ga yadda a kan lokaci, wannan hanya za ta zama wani m sana'a, da kuma wuce haddi nauyi za su fara ja da baya.

Amfani ga nauyi asara

• Tsiren ruwan teku ya ƙunshi mafi kyau duka yawa na aidin, ta kawar da gubobi, kuma yana da jikewa sakamako.
• koko man shanu stimulates da kona kitse. Chocolate ya dace kawai m, ba tare da wani fillers.
• alli supplementation da overeating retard sha.

tips

Azumin marasa amfani baki ɗaya, musamman ba tare da tuntubar likita. Amfani zuwa dace rage cin abinci domin nauyi asara, kullum menu, wanda ya dauke da zama dole bitamin da kuma fiye da dari abubuwa na micro- da macronutrients. A kasa yawa na bitamin inganta janye zuwa m abinci.

Zama lafiya, siriri kuma farin ciki!