Hanyoyin da ake dasu don rage nauyi sun dogara ne akan ka'idodi mai gina jiki. Wasu abubuwan abinci mai gina jiki suna ba da shawara ban da carbohydrates daga abinci, wasu - mai suna ba da shawarar cin kayan lambu da 'ya'yan itatuwa.
Yadda Ake Fara Rashin nauyi
Amma nauyin nauyi bai kamata ya zama mai cutarwa ga lafiya ba - ya kamata a daidaita menu a kowane yanayi kuma ya ƙunshi abubuwan gina jiki a cikin wadatattun adadin. Kuma ba lallai ba ne don fama da yunwar don cimma sakamakon da ake so. Zamu gano yadda ake cin 'yancin rasa nauyi a gida kuma ci gaba da nauyin ka.
Kafin yin magana game da yadda ake cin abinci yadda yakamata domin rasa nauyi da kayayyakin da yakamata su kasance cikin menu na rayuwarmu, za mu magance tsarin asarar nauyi, zamuyi ma'amala da tsarin asara.
Hukumar da aka tara ta hannun depot za ta fara ƙonewa idan ka ƙirƙiri karancin abinci na kalori da aka cinye. Sannan za a kashe sel mai kitse a kan bukatun makamashi na jiki.
Amma ya kamata a ɗauka cewa za su fara ƙonewa kawai bayan jiki yana cin carbohydrates daga abinci da glycogen daga tsokoki da hanta.
Hanya madaidaiciya don kawar da kitse
Hanya guda daya tilo da za a kawar da kayan kitse mai kitse shine canza abinci mai kyau ta hanyar da abun ciki na carbohydres da mai a cikin abincin yana ƙasa da bukatun makamashi na jiki.
Amma don bin cikakken adadi, a cikin wani hali da zaku iya ware waɗannan abubuwa daga menu. Wannan zai haifar da ƙara gajiya, bacin rai, cututtukan metabolism a cikin jiki. A cikin nesa hangen nesa, narkewa, yanayin hakora, gashi, tsarin endocrine da aikin haihuwa zai iya tasiri.
A m tattake abinci da shawarwarin abinci da shawarwarin masana abubuwan gina jiki zasu taimaka wajen kawar da karin fam ba tare da cutar da lafiya ba.
Ka'idodi na asali na abinci mai nauyi
Rashin tsoro a yanayin iko, wuce gona da iri da kuma menu na yau da kullun ba a daidaita shi ba ne babban dalilin kiba. Ta hanyar kawar da su, zaku iya rasa nauyi a cikin ɗan gajeren lokaci ko da ba tare da darasi na jiki ba.
Masana abinci mai gina jiki suna ba da shawara don rage nauyi don bi waɗannan ka'idodi masu zuwa.
- Tsarin abinci mai gina jiki shine babban ƙaƙƙarfan iko don rage nauyi. Don rasa nauyi, dole ne ku ci. Matsanancin yunwa ko matsanancin abinci yana haifar da lafiya, yana haifar da fashewa da saurin dawo da karancin kilogiram.
- Rage abun ciki na yau da kullun zuwa 1200 kcal tare da rayuwa mai narkewa da kuma 1300-1500 kcal lokacin rasa nauyi a hade tare da aiki na jiki.
Jimlar ƙarfin makamashi na abincin yau da kullun ya kamata a ragu a hankali, ta 5-10% kowace rana.
Ba'a ba da shawarar rage shi ƙasa da kcal 1200 kcal - wannan ba shi da matsala tare da cuta na rayuwa da ci.
- Balance da hankali na jita-jita da aka yi amfani da su. Rage a cikin abun ciki na kalori bai kamata ya shafi ingancinsa ba. Jikin yana buƙatar cin abinci mai gina jiki, da kuma waƙoƙin bitamin da ma'adanai. Abubuwan furotin a lokacin nauyi asarar ya kamata suyi lissafi na 40-45%, abubuwan da mai a cikin abincin ya kamata ba wuce 22-25%, carbohydrat-35-40%.
- Bin ka'idar abinci. A lokacin rana ya kamata ya zama manyan abinci 3 da ciye-ciye-ciye-ciye-ciye 2-3 ('ya'yan itatuwa, kwayoyi, cuku gida, kefir). Kuna buƙatar cin kowane 3-4 hours, guje wa bayyanar ƙarfi ji na yunwar yunwa. Wannan gwamnatin tana kara hadar da metabolism, tana taimakawa wajen samar da narkewar abinci, tana guje wa bata lokaci.
- Matsa karin kumallo ta ƙunshi hadaddun carbohydrates da furotin. Tunanin "mai ladabi" da safe, ba zan so in yi aiki a cikin rana ba.
- Yi abincin dare ba daga baya fiye da awanni 4 kafin a kwanta ba, zai fi dacewa kayan lambu da samfuran furotin, filayen nono, kifi, cuku gida, Kefir). Carbohydrates da mai, yarda da wuri da yamma, ba su da lokaci don oxidize gaba ɗaya, wanda aka ajiye shi a cikin tsit mai a cikin subcutous.
- Yawan abinci ɗaya ya zama 200-250 g 200-250 g, i.e. gwargwadon - an sanya shi a cikin gilashin daidaitaccen ko a hannu.
- Bin doka da tsarin shawa. A lokacin rana, ya kamata ka sha kamar 2 lita na ruwa mai tsabta. Gilashin biyu na farko suna buƙatar sha a kan komai a ciki a cikin safiya minti 20 kafin karin kumallo, sannan sha gilashin kafin lokacin kwanciya. An bada shawara a sha ruwa idan akwai jin yunwa, amma lokacin cin abinci na gaba bai zo ba tukuna.
- Guji jinin abinci. Hanyoyi mafi kyau na dafa abinci - dafa abinci, yin burodi a cikin tsare, mai lalacewa.
Waɗannan sune ainihin ka'idodi na abinci mai kyau don asarar nauyi. Game da waɗanne samfurali ne ya kamata a guji, kuma wanne ne, ya kamata ya zama baƙi a kan tebur, zamu iya samun gaba.
Wadanne irin kayayyaki ya kamata a cire su daga abinci
Don rasa nauyi, ba kwa buƙatar rushs zuwa matsanancin aiki da dakatar da amfani da duk babban -calorie, samfurori masu kitse da yawanci, wannan shine yawancin mutane yawanci suna yin nauyi). Yawancinsu an ba su izini kuma suna da amfani ga asarar nauyi.
Misali, kalori masu kalori na man zaitun 898 kcal / 100 g. Amma idan kayi amfani da shi cikin adadi kaɗan, ba kawai haifar da ƙarin santimita santimita a kan kugu ba, amma kuma zai taimaka wajen kawar da su.
Kwayoyi da cuku ma sun yi yawa -calorie, suna ɗauke da mai kitse, amma a iyakance adadi ba za su kawo lahani. Haka kuma, suna da amfani ga jiki: cuku yana da arziki a cikin furotin da alli, kwayoyi sune tushen ma'adanai, bitamin da mai ƙididdigar mai da ba a cika su ba.
A cikin duka, an haɗa nau'ikan samfurori 10 a cikin haramta don rasa nauyi.
- Sausages da sausages na masana'antu samar da masana'antu. Akwai 'ya'yan tsiro na zahiri a cikin irin waɗannan samfuran semi -Fini, amma ƙa'idar kitse ta wuce zuwa 50%) da gishiri, ba a ambaci yawancin adadin sunadarai daban-daban ba.
- Kayan miya. Yana haɓaka matakin glucose a cikin jini, mai haɓaka ci, tare da amfani mai yawa yana canzawa zuwa mai, wanda ke haifar da wuce haddi nauyi.
- Kayan kwalliya: gingerbread, kukis, waina, waina. Suna dauke da sukari mai yawa da mai. Amfani da su baya ɗaukar ƙimar abinci mai gina jiki don jiki, yana ba da wofi kawai kuma yana ƙara yawan ci.
- Milk cakulan, sandunan cakulan. Babban kalori (har zuwa 570 kcal / 100 g), tunda tsarin ya ƙunshi mai (30-35 g) da carbohydrates mai sauƙi (50-60 g).
- Kayayyakin da aka yi da manyan gari: SDBA, farin burodi, taliya. Suna da babban glycemic index, dauke da har zuwa 80 g / 100 g na sauki carbohydrates (Monosaccharides), wanda ke cikin kitse na glycogen-mai a cikin kitse mai kitse.
- Kwakwalwan kwamfuta, dankali na kyauta. Suna da babban abun cikin kalori (500-600 kcal / 100 g), 1/3 sun haɗa da mai, ragowar 2/3 masu sauƙin carbohydrates kuma ku ɗanɗano amplifiers mai sauƙi.
- Kyaftin mai dadi da kuma kunshin ruwan 'ya'yan itace. Dauke da babban adadin sukari-5-6 tsp. A kan gilashi.
- Mayonnaise da masana'antu biredi. Sun wuce abin da ke cikin kitsen (gami da mai mai), sukari, dandana Amplifiers da abubuwan adawar.
- Shirye-shiryen abinci: hatsi mai zaki na saurin dafa abinci, flann flakes, Macosli. Groupsungiyoyi a cikinsu ana sarrafa su kuma kusan ba su da abinci mai gina jiki, waɗanda yawanci suna kunshe a duka hatsi. Bugu da kari, a shirye -made karin kumallo, sukari da gishiri (wani lokacin dandano da dyes) an ƙara su a cikin abinci don rage nauyi.
- Man shanu. Ya ƙunshi mai kitsen dabbobi (daga 72.5 zuwa 82.5%) kuma yana da babban abun ciki - kimanin 700 kcal / 100 g a lokacin asarar nauyi ya fi dacewa maye gurbin mai.
Abu mafi wahala shine barin Sweets ne lokacin rasa nauyi. Jiki mai tsinkaye sukari a matsayin magani kuma yana buƙatar amfani koyaushe. Hanya na iya haifar da rashin fushi da bacin rai.
A wannan yanayin, maimakon mai tsaftataccen sukari, zaku iya amfani da zuma a matsayin mai zaki, lokaci-lokaci barin kanku don cin ɗan cakulan mai ɗaci.
Masana abinci mai gina jiki don magance sha'awar soji don cinye ƙarin samfuran da ke ɗauke da furotin. Suna ba ku damar kiyaye sukari na jini a ƙarƙashin kulawa kuma suna da wadata a cikin Tripaphane - abu wanda aka haɗa shi - aikin farin ciki da jin daɗi.
Wadanne kayayyaki dole ne a iyakance a cikin amfani
Ana ba da izinin samfurori daga jerin masu zuwa lokacin rasa nauyi, amma a cikin iyakance adadi:
- farin shinkafa;
- Stamchy Boiled kayan lambu: dankali, kabewa, masara, karas, inabi, mangoes.
Suna da babban glycemic index, don haka suna haɓaka ci, don bayar da gudummawa don wuce gona da iri. Abin da ya sa, idan kuna son kawar da ƙarin fam, ya kamata su iyakance.
Maimakon farin shinkafa, an bada shawara don amfani da shinkafa mai launin ruwan kasa don dafa abinci, karas suna raw, da 'ya'yan itatuwa masu dadi ba su da sau 100 a mako.
Abin da aka bada shawara lokacin rasa nauyi
Me ya kamata abincin rage nauyi ya ƙunshi? Ya kamata a biya hankali ga samfuran masu zuwa.
- Kayan lambu nekrahmalic da ganye: zucchini, cucchers, tumatir, barkono, kabeji, kabeji. Muna da arziki a cikin bitamin, ma'adanai, fiber acid na acid, wanda ke taimakawa kafa metabolism a cikin jiki kuma yana ba da gudummawa ga tsarin kitse. A zahiri ba su ƙunshi adadin kuzari, da kuma narkewar su, jiki yana buƙatar kashe makamashi da yawa.
- Samfara tare da manyan abubuwan gina jiki: nau'in abincin abinci, hanta, cuku gida, qwai, soya, queumes. Abincin furotin na dogon lokaci yana ba da ji na fama, yana taimakawa daidaita da metabolism. Protein kayan gini ne na tsokoki, wanda ya wuce gona da iri ya zama mai kitse, kamar carbohydrates.
- Duka cukes: oatmeal, bulgur, shinkafa mai launin ruwan kasa, buckwheat. Sun ƙunshi rikitarwa na carbohydrates waɗanda suka rushe a hankali, ba tare da haɓaka sukari na jini ba, cike da jiki tare da makamashi na dogon lokaci.
- Kayayyakin da ke ɗauke da kitse marasa amfani da yawa: man kayan lambu, avocados, kifi na teku, kwayoyi, tsaba, sesameer. Amfani da su yana taimakawa wajen raba sel mai kuma yana hana fitowar sababbi, saboda Omega acid na insulin.
- 'Ya'yan itãcen marmari da berries. Suna dauke da mafi karancin adadin kuzari, babu mai a cikin abun da ke ciki, amma akwai fiber da zai taimaka wajen samar da narkewar narkewa, tsaftace tsabtace gubobi. 'Ya'yan itãcen marmari da berries na ja da launuka masu launin shuɗi suna da kitse na antocya.
Wadannan samfuran yakamata su zama tushen abincin yau da kullun don asarar nauyi. Hada su da kyau, zaku iya shirya babban adadin mai dadi, daidaita cikin tsarin abinci, amfani da wanda zai taimaka wajen kawar da ƙarin ƙarin fam.
Kimanin menu na mako guda don asarar nauyi
Da ke ƙasa akwai menu na Maraɗa na mako guda ga mata waɗanda suka sanya kansu burin rasa nauyi (maza suna buƙatar ƙara girman kowane yanki zuwa 300 g). Abincin yau da kullun na kowace rana na mako shine 1200 kcal, da kuma ma'aunin sunadarai, mai da kuma carbohydrates yayi dacewa da wani rabo na 40: 20: 40.
Littinin
Karin kumallo:
- Omlet tare da ganye.
Abun ciye-ciye:
- ci gaba duka -gin tare da yanki na cuku mai ƙarancin cuku.
- pear.
Abincin dare:
- Kayan lambu da kayan lambu mai-puree;
- Cutlets da aka yi da nama mai karamin nama.
Snacks na bazara:
- cuku gida ko Kefir;
- Kayan kwalliya na kwayoyi ko tsaba.
Abincin dare:
- Gasa kaza fillet salad na sabo ne kayan lambu.
Talata
Karin kumallo:
- Buckwheat porridge;
- Mandarin.
Abun ciye-ciye:
- keefir;
- Kore apple.
Abincin dare:
- dafaffen wake;
- Wani kaji mai nono da basil.
Snacks na bazara:
- Cuku cuku casserole tare da raisins.
Abincin dare:
- Kifi gasa a cikin tanda tare da farin kabeji ko broccoli.
Laraba
Karin kumallo:
- mai taushi kwai;
- kore apple;
- Garin burodi gaba daya tare da cuku gida.
Abun ciye-ciye:
- Cuku gida tare da yogurt na halitta.
Abincin dare:
- Boiled launin ruwan kasa shinkafa tare da zucchini da albasarta;
- Cutiles daga kaza nono fillet.
Snacks na bazara:
- Orange da 5-6 almon.
Abincin dare:
- sabo salatin kayan lambu;
- Gasa low -fat nama ko naman alade.
Alhamis
Karin kumallo:
- oat porridge akan ruwa tare da berries;
- Yanki na low -fat cuku.
Abun ciye-ciye:
- Yogurt na halitta tare da berries.
Abincin dare:
- manna tare da kayan lambu;
- naman sa goashash;
- tumatir.
Snacks na bazara:
- Cuku cuku casse.
Abincin dare:
- Salatin Greek;
- gasa tururuwa;
Juma'a
Karin kumallo:
- 2 Boiled qwai;
- Kiwi.
Abun ciye-ciye:
- Gurasar hatsin rai tare da yanki na low -fat cuku mai sauƙi;
- kokwamba.
Abincin dare:
- Stewed naman sa tare da karas, albasa da dankali;
- Wani burodi tare da bran.
Snacks na bazara:
- keefir;
- Kayan kwalliya na kwayoyi ko tsaba.
Abincin dare:
- kaji filaya a cikin kirim mai tsami;
- Farin kabeji da karas.
Asabar
Karin kumallo:
- gero gero;
- Rabin inabi.
Abun ciye-ciye:
- Yogurt na halitta tare da berries.
Abincin dare:
- Aikin kayan lambu tare da wani abincin hatsi na hatsi
- Kaza meatballs tare da buckwheat.
Snacks na bazara:
- 5 magudana da 5 walnuts.
Abincin dare:
- Boiled wake tare da gasa naman alade.
Lahadi
Karin kumallo:
- omelet tare da ganye;
- Apple.
Abun ciye-ciye:
- Gurasa tare da bran tare da yanki na ƙarancin cuku.
Abincin dare:
- manna tare da eggplant da tumatir;
- yanke daga ƙarancin -fat nama minced nama;
Snacks na bazara:
- Cuku gida tare da yogurt da berries.
Abincin dare:
- gasa kaza fillet;
- vinaigrette.
Don karin kumallo, ana bada shawara a sha gilashin baƙar fata ko shayi na kore, don abincin rana da abincin dare, abin sha ko jelly a kan pectin dan kadan murmushi da zuma. Salatin ya kamata a shuka tare da cokali na cokali ko mai. Kar a manta cewa yankin ya kamata ba ya wuce 250-300 g.
Wannan abincin na mako guda zai ba ku damar rasa nauyi ba tare da ƙuntatawa abinci ba. Yana da bambanci, daidaitawa a cikin abun abinci mai gina jiki, yana ba ka damar jurewa game da jin yunwa saboda yawan m na furotin da fiber.
Nasihu don Masana'antu
Rage abun ciki na abinci da kin yarda da abinci mai cutarwa muhimmin mataki ne mai mahimmanci a cikin yaƙi da ƙarin fam. Domin aiwatar da asarar nauyi don wucewa da sauri kuma mafi nasarar abinci mai gina jiki yana ba da ƙarin ƙarin tukwici.
Lokaci-lokaci gudanar da tsarkakewa na jiki don asarar nauyi
'Yanci daga slag da gubobi a cikin hanji, hanta da kodan, jiki zai zama da sauƙi a narke abinci, da metabololism zai hanzarta da sauri.
Don tsabtace gabobin ciki, suna amfani da:
- Irin ƙwaro;
- tafarnuwa;
- ruwan kayan lambu;
- man kayan lambu;
- Farin kabeji.
Za'a iya samun ƙarin cikakkun bayanai tare da hanyoyin tsarkakewa a cikin littattafan da suka dace.
Karuwa abun cikin fiber a cikin abincin (har zuwa 25 g kowace rana)
Giciye fiber Abirayar na narkewa, inganta metabolism kuma kawar da jin daɗin yunwar na dogon lokaci. Don haɓaka abun ciki na fiber, zaku iya amfani da bran - ƙara su a hatsi, cuku gida, Kefir, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt, yogurt
Samar da cikakken-fasula 7-8 awa barci
Mafarkin yana al'ada da kayan aikin halittar da suka shafi nauyi (kai da kai, grrelin, leptin).
Mutanen da ba su da bacci suna iya wuce gona da iri da son abinci tare da wadataccen sukari. Wannan shine dalilin da ya sa rashin bacci an haɗa kai tsaye tare da wuce haddi.
Masana sun yi jayayya cewa ba da damar cin zarafin abinci a lokacin nauyin nauyi suna da yarda sosai. Idan kullun kuna ƙin samfuran da kuka fi so, to, a ƙarshen rushewar ba makawa. Kuna iya shirya taimako sau ɗaya a mako kuma ku ci ɗan ƙaramin cake, Candy ko wasu abubuwan dala. Babban abinda ba za'a kwashe ka mallaki kanka ba a sauran kwanakin.