Lafiyayyen abincin dare domin rage kiba

lafiyayyen abincin dare domin rage kiba

Lokacin da kake son rasa nauyi, yana da mahimmanci don fara sarrafa adadin kuzari da kuke ci. Abincin dare shine ɗayan abincin da ya fi damun mutane saboda har yanzu suna tunanin cewa yayin bacci, suna samun kitsen jiki. wanzu lafiyayyen abincin dare domin rage kiba hakan na iya taimakawa wajen inganta yawan amfani da kalori da inganta ingancin bacci.

A cikin wannan labarin, za mu nuna muku wasu daga cikin mafi kyawun abincin dare don ƙimar nauyi.

Jimlar adadin kuzari da aka sha

lafiyayyen abinci don rasa nauyi mai dorewa

Kafin fara neman dubunnan lafiyayyun girke-girke don rage kiba, dole ne ku san yadda jikinku yake aiki sosai. Don rasa kitsen jiki, babu damuwa irin nau'in abincin da zaku yi. Wato, yawan adadin kuzari da kuka sanya a cikin abinci ko Yadda kuke rarraba waɗannan adadin kuzari ba shi da mahimmanci. Wato ta hanyar cin abinci kadan ba zaku rasa nauyi ko akasin haka ba. Har yanzu ana tunanin cewa cin abinci mai ƙwanƙwasa ko adadi mai yawa zai sa mu tara kitse a cikin dare. Wannan haka ne.

Jikinmu yana da ƙarfin kuzari wanda ke ƙayyade adadin kalori da jikinmu yake buƙata don kiyaye nauyin jiki. Idan muna so mu rasa nauyi, dole ne mu ci ƙananan adadin kuzari fiye da yadda jikinmu ke buƙata don kiyaye nauyi. Wannan zai haifar mana da kasancewa cikin ƙarancin caloric. Tabbatar da gibin caloric a cikin abinci ba yana nufin yunwa ko dakatar da cin abincin da muke so ba. Babu haramtattun abinci dubu da ke cutar da lafiyarmu, tunda babu abinci shi kadai mai cutarwa. Kamar koyaushe, kashi ne yake sanya guba.

Abu mai mahimmanci shine ƙidaya a cikin ɗayan adadin adadin kuzari kuma ba mahimmanci yadda muke rarraba shi a rana ba. Akwai mutanen da suke son cin abinci da yawa don barci mafi kyau ko jin ƙoshin lafiya a ƙarshen rana. Yana iya zama saboda aikinka ko saurin rayuwarka baka da lokacin cin abincin rana mai kyau ko karin kumallo. Sabili da haka, babu abin da ya faru don cin ƙarin yawa. Koyaya, ka tuna cewa Lokacin kafa caloric deficit za a sami abinci waɗanda aka fi bada shawarar shineBa wai don sun fi lafiya ba, amma saboda suna da ƙarancin caloric da ƙimar abubuwan gina jiki.

Sun kasance cikin ƙarancin kuzari da cin ƙananan adadin kuzari, ya fi wuya a isa ga dukkan abubuwan gina jiki da ke cikin jiki don yin aiki da kyau. A saboda wannan dalili, za mu gaya muku game da wasu abincin dare masu ƙoshin lafiya don rasa nauyi cike da abubuwan gina jiki da sauƙin yi.

Lafiyayyen abincin dare domin rage kiba

caloric deficit

Abincin dare mai lafiya don rasa nauyi dole ne ya kasance mai aminci ga abincin Bahar Rum. Kuna iya yin hakan ta hanyar haɗa abinci mai wadataccen ƙwayoyin carbohydrates kamar su hatsi, shinkafa, oat da wasu nau'ikan abubuwan madara da kamar taliya da burodi. Hakanan zamu iya amfani da wasu tubers kamar su dankali ko ɗanye, haɗa su da kayan lambu. Dole ne koyaushe ku samar da furotin, ko na dabba ko na asali. Daga cikin tushen asalin dabbobi muna samun ƙwai, kifi, nama, da dai sauransu. Kuma sunadaran asalin kayan lambu: legumes, tofu, seitan, tempeh, da sauransu. Kayan zaki zai iya zama 'ya'yan itace ko yogurt wanda aka zaba. Hakanan zaka iya yin wasu haɗuwa tare da casein ko furotin foda.

Bari mu ga yadda cikakken tsarin abincin dare mai kyau don rasa nauyi:

Idan muka raba duka gefen abincin dare, dole ne a yi la'akari da cewa rabin farantin dole ne kayan lambu. Sauran kwata ya kasu kashi biyu cikin sunadaran carbohydrate. Yana da mahimmanci ayi amfani da dabarun girki wanda ke buƙatar ɗan mai kamar su gasa, papillote, murhun, sautéed a cikin wok ko steamed. Yawancin su suna da sauƙin sauƙi amma dabarun girke-girke masu ɗanɗano. Sun dace da abincin dare mai kyau don rasa nauyi.

Rayuwar abincin dare ya zama babban kwanciyar hankali na ruwa. Guji abubuwan sha, sodas, da ruwan 'ya'yan itace masu zaƙi. Dukansu suna da yawan adadin kuzari kuma basa cika koshi. Babban fasali idan ya zo ga kafa wane nau'in abinci da narkewar abinci yayin rashi caloric sune waɗanda ke da babban ƙarfin koshi. Don kar yunwa ta kama mu, ya kamata mu ji yawancin lokaci mu koshi. Anan ne Dole ne mu haɗu sosai da nau'in abincin da za mu yi tasiri a kansa. Ya dace don amfani da abinci mai ƙoshin abinci mai gina jiki amma ƙarancin adadin kuzari.

Lafiyayyun abincin dare don asarar nauyi

girke-girke mai sauƙi don rasa nauyi

Za mu ga wasu daga cikin abincin dare wanda zai iya taimaka mana rage nauyi:

Abincin dare 1

  • Tumatir arugula salad. Yana da ban sha'awa cewa ba a ƙara man zaitun da yawa. Kada mu manta cewa kodayake yana da lafiya, yana da caloric sosai.
  • Soyayyen zakara. Don ba shi ƙarin dandano za mu iya amfani da kowane irin kayan ƙanshi irin su turmeric, oregano, Provencal herbs, da dai sauransu.
  • Yankakken gurasa biyu na alkama Don rakiyaHakanan zamu iya maye gurbin shinkafar ruwan kasa.
  • Don kayan zaki za mu iya cin yogurt da aka sare ko wani ɗan itace.

Abincin dare 2

  • Miyan Julienne a matsayin taliya. Dole ne mu guji miyan ambulan nan take ko ta halin kaka. Sun kasance suna da ƙarancin abinci mai gina jiki da yawa masu kiyayewa da launuka.
  • Mackerel tare da kayan lambu al papillote. Doki shine tushen tushen sunadarai da ƙoshin lafiya waɗanda suke sa jikinmu yayi aiki sosai. Tare da papillote za mu iya ƙara albasa, bishiyar asparagus da karas don ba shi ƙarin dandano.
  • Don kayan zaki zamu iya hadawa furotin foda tare da skim ko madara cikakke don sanya mana kyakkyawan furotin. Hakanan zamu iya ɗaukar ɗan itace.

Abincin dare 3

  • Green zucchini da dankalin turawa. Idan muna son yin karancin adadin kalori, zai dace mu canza dankalin turawa don karas. Kuna iya ƙara nau'in cuku na gidan gona mai sauƙi don ba shi babban jin daɗi da ƙyalli mai daɗi.
  • Soyayyen kaza da biskit iri-iri. Carbohydrates na iya zama cikakkun kayan hatsi waɗanda suka fi cika saboda dole ne ku tauna su na dogon lokaci.
  • Don kayan zaki zamu iya hada casein da madara da kuma kara dan hatsi ko kuki mara dadi don kawar da hakori mai zaki. Casein wani zaɓi ne mai ƙoshin lafiya don haɓaka haɓakar furotin da daddare tunda suna saurin haɗarin furotin.

Ina fatan cewa tare da wannan bayanin zaku iya ƙarin koyo game da wasu daga cikin mafi kyawun abincin dare don rage nauyi da abin da yakamata kuyi la'akari dashi.


Abubuwan da ke cikin labarin suna bin ka'idodinmu na ka'idojin edita. Don yin rahoton kuskure danna a nan.

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