Yadda lissafa adadin kuzari ga nauyi asara

Mutane da yawa mata rasa nauyi, taki kanka da azumi da kuma tsananin rage cin abinci. Kuma a banza! Bayan duk, su jiki hasarar wani gagarumin rabo na gina jiki, wanda yake shi ne mafi sharri a gare kiwon lafiya. Sai dai itace cewa domin sarrafa ka nauyi, ba dole ba ne don amfani sosai matsananci hanyoyin. Muna bukatar mu koyi a daidai kirgawa da adadin kuzari. Rage cin abinci yana da muhimmanci sosai. Zabar wani low-kalori, amma sannu a hankali digestible abinci, za ka iya manta game da matsalar wuce haddi nauyi. A tsawon lokaci, duk da kullum lissafin zai shigar da ku a cikin al'ada. Don koyon yadda za a yi rubuce-rubuce a kan shirye-shirye da abinci mai gina jiki, da shi za a tattauna a wannan labarin.

caloric abun ciki tebur

Domin yadda ya kamata count da adadin kuzari ga rasa nauyi, kana bukatar ka koma zuwa kayayyakin tebur cewa yana dauke da sinadirai masu darajar. Zan ba da shi gaba daya. Don yin wannan, kawai ba su da wani guda labarin. Zan ambaci kawai kalori da 100 gram na fi cinye abinci:

• madara 2.5% m - 58;
• Cuku - 370;
• mai gida cuku - 226;
• low mai gida cuku - 86;
• high-kalori mayonnaise - 627;
• kayan lambu mai - 899;
• man shanu - 750;
• hatsin rai gurasa - 215;
• buckwheat - 329;
• shinkafa - 323;
• kore Peas - 72;
• zucchini - 27;
• cucumbers - 15;
• radish - 20;
• Tumatir - 19;
• Orange - 38;
• Apple - 46;
• nama - 187;
• kaza - 165;
• cod kifi - 75;
• almonds - 645;
• sugar - 374.

Wani misali da wani abinci da 1000 da adadin kuzari

Shi ne duk ka'idar. Yanzu mun fara da m kirgawa da adadin kuzari ga nauyi asara. Ga wani m menu na rana daya, lasafta a kan biyar-lokaci ci abinci.

Breakfast: low-mai gida cuku (2 tbsp da dukiyoyi), ko 1/2 kofin daya bisa dari na yogurt, wani yanki na rage cin abinci burodi (hatsin rai na iya zama).

Abincin rana: daya matsakaici apple, peach, pear ko wani orange.

Abincin rana: 100 g na dafa kaza nono ko 150 g na teku kifi da tururi 3 tbsp. spoons ado (hatsi gruel a ruwa ko steamed kayan lambu). Ko wani haske kayan miya da kuma salatin na sabo ne kayan lambu (misali, kokwamba da kuma radish) da kuma ganye, seasoned da man zaitun aji "karin".

Abun ciye-ciye: Boiled masara COB ko wani 'ya'yan itace (1 pc.), 10 almond nucleoli.

Dinner: m-Boiled kwai 1 ko 2 kananan yanka na ramammu dafa shi tsiran alade, ½ kofin oat ko buckwheat ruwa, kayan lambu salatin.

Idan kana son ka ci, za ka iya ci 1 tablespoon na nonfat gida cuku da wani yanki na rage cin abinci abinci.

Koyi lissafa adadin kuzari ga rasa nauyi - yana da sauki. Kamar zaton ga wani tebur neman a da sinadirai masu darajar abinci, kamar yadda ba za ka iya ci, misali, a yau. Idan ka ci fiye da makircin, to, yana da lokacin yin wasan motsa jiki. Tare da su taimaka muku da sauri ƙona wuce haddi da adadin kuzari.

Ana sa ran sakamakon

Kana tunanin cewa ba za ka iya ba da kalori kirgawa ga nauyi asara? Wannan shirin shi ne tabbatar da kai 'ya'yan itace. Alal misali, lokacin amfani da abinci da 1000 da adadin kuzari a rana , ko da ba tare da motsa jiki na iya jefa daga 2 zuwa 6 kilo a makonni 2. A daina bai kamata a yi amfani, kamar yadda a cikin gida shi ne wuya don tsayar da korau canje-canje a cikin kiwon lafiya na rasa nauyi.

A cikin wannan labarin, za mu koya lissafa adadin kuzari ga rasa nauyi. Da fatan, wannan bayanai zai zama da amfani a gare ka.