Bari mu ga abin da abinci yake. Lokacin da muke ƙoƙari don asarar nauyi, mu, mafi sau da yawa, buƙatar rage yawan abincin caloric na rage cin abinci, don biyan kuɗin da kuke buƙatar babban adadin abubuwan abinci mai low-calories. Duk da haka, babu wanda ya rigaya ya soke abubuwa masu muhimmanci ga jiki, muna buƙatar sunadarai, fats, da carbohydrates, kawai a cikin rabo mai mahimmanci.
Bugu da ƙari, bitamin suna da muhimmanci ga ayyuka masu muhimmanci, kuma mafi yawa daga cikinsu suna cikin wannan mummunar jerin abubuwan da aka haramta idan sun rasa nauyi, wanda muke ƙoƙarin kada muyi tunani. Amma har yanzu wajibi ne don samun bitamin daga wani wuri.
Don tabbatar da cewa cin abincin yana inganta asarar nauyi kuma baya hana mana lafiyar jiki, abinci mai gina jiki a wannan lokaci ya kamata a bi da shi sau goma more dabara kuma a hankali. Dole ne a yi jerin samfurori na asarar nauyi, wanda zai zama jagorarka ga abincin abincin daidai don nan gaba.
Kwayoyin cuta / fats / carbohydrates
Bari mu fara da jerin samfurori na gina jiki don asarar nauyi.
Ba mu dabi'ar mafi kyawun furotin ba ne ya dogara ne akan wasu "additives" wanda muka saba da cin abinci mai gina jiki - nama tare da dankali, man shanu da cuku tare da gurasa, kifi tare da taliya.
Koyi don cin su tare da sauran gwanin carbohydrate - kayan lambu, berries, 'ya'yan itatuwa, gurasar hatsi.
Abubuwan Samfur:
- kaji da nono;
- naman sa nama;
- brynza, gida cuku;
- jan kifi;
- ƙwai kaza.
Sources na carbohydrates a kan abinci ya zama kayan lambu, berries, 'ya'yan itatuwa, hatsi. Suna da saturate, kunna narkewa, tsaftace daga samfurori na lalata kuma, ba shakka, taimakawa ga asarar nauyi, saboda adadin caloric ga dukan wannan, ba kome ba ne.
Jerin kayan aikin carbohydrate masu amfani don nauyin asarar kamar haka:
- Citrus (lemons, 'ya'yan inabi,' ya'yan itace);
- broccoli;
- cherries;
- artichokes;
- inabi.
- barkono barkono;
- mango.
Bugu da ƙari, mafi yawansu za a iya cinyewa azaman kayan abin bace.
Babban abin ƙi a gare mu shi ne mai. Koda sunan da kansa ya zama mara kyau. Shin, kun san cewa mai yatsun zasu iya saurin aiwatar da matakan rasa nauyi? "Yara" masu kyau suna hanzarta narkewa, ƙananan cholesterol da taimakawa wajen kawar da su, rashin isa, adadi mai yawa.
Kuma yanzu za mu fara mamaki da kai. Jerin abubuwan cin abinci masu cin abinci mai girma-mai yawa don nauyi asarar:
- Piggy alade - kada a dame tare da naman alade, masu cin abinci mai gina jiki sunyi imani cewa dabba nama shine mafi amfani da "nono" na kajin, yana ciyar da 100 g;
- pistachios, walnuts, almonds, pine kwayoyi, hazelnuts - cinye 10 g na kowane nau'i na kwayoyi, ku ba kawai rasa nauyi ba, amma kuna gwagwarmaya tare da kididdigar cututtuka na cututtukan zuciya;
- zaitun da linseed man - suna da wani sakamako anti-carcinogenic, a kullum rabo daga kowane daga cikin man 10 g (1 tbsp);
- duhu cakulan (a kalla 70%) - mai mai duhu a cikin duhu cakulan yana dauke da su a cikin nau'in koko man shanu, yana bunkasa zagaye na jini da kuma haifar da yanayin, yana aiki 10 g;
- lambun rago - tushen fatsi mai tsoka, linoleic acid, Baminamin B, zinc da selenium , wani ɓangare na 100 g;
- avocado - ya ƙunshi guda daya- kuma polyunsaturated triglycerides, bitamin, ma'adanai, folic acid, lutein.
Mafi yawan samfurori na asarar nauyi
Bugu da ƙari, abincin suna sau da yawa ya rushe metabolism da kuma ragowar sunadarai, carbohydrates da ƙwayoyi, rasa nauyi, muna kuma hana kanmu da yawan bitamin.
Abubuwan da suka fi amfani da su don haɗarin hasara sun hada da halayen halayen biyu - low kalori da babban abun ciki na bitamin:
- ƴan yoghurt na ciki - 105 kcal, ya ƙunshi mai yawa da allura, selenium, phosphorus, kwayoyin lactic acid, Bamin bitamin B;
- Laminaria - 5 kcal, kusan mafi yawan samfurin calorie, tushen magnesium, potassium, sodium, phosphorus, calcium, iodine da kuma bitamin E;
- legumes - 310 kcal, mafi kyaun fiber, sodium, mai da lafiya, da bitamin E, carotene, PP da kuma kungiyar B;
- tafarnuwa - 46 kcal, inganta narkewa, tsada jini, lowers cholesterol, ya ƙunshi bitamin C , B1 da B2, PP, carotene.
