Da zarar mutum ya yanke shawarar fara cin abinci yadda ya dace, ba kawai ya rage amfani da abinci mai "cutarwa" ba, amma ya rage yawan adadin abin da ya yi domin ya sami asarar nauyi. Da farko, irin waɗannan ayyuka zai haifar da jin yunwa. Wannan shi ne saboda ƙananan abinci na abinci yana amfani da matsin lamba a kan ganuwar ciki ta ciki. Saboda haka, halayen jijiyar da ke cikin ciki, wanda ya dace da ƙananan (baroreceptors), ya zama kasa, kuma sigina zuwa tsakiyar yunwa game da saturation ba ya gudana. Bisa ga wannan, za ku iya koya yadda za ku gamsar da jin yunwa.
Amfanin "samfurori"
Zai yiwu hanya mafi mahimmanci - yin amfani da ruwa. A wani lokaci ya cika da ciki, ya shimfiɗa ganuwarsa, yana sa haushi na baroreceptors, kuma an aika sigina a cikin kwakwalwa cewa ciki ya cika. Duk da haka, wannan trick ba ya aiki sosai tsawo. Da farko, ruwa ya bar cikin ciki da sauri. Abu na biyu, domin samun jin dadi, ya zama dole don samun karuwa a cikin matakan jini, amma yin amfani da ruwa mai sauki bai bada irin wannan tasiri ba. Don haka abin da aka yi da gilashin ruwa zai taimaka, idan babu lokaci da yawa kafin abincin dare. Duk da haka, wani lokacin muna jin ƙishi saboda jin yunwa, saboda tsakiyar yunwa da ƙishirwa a kwakwalwa suna kusa. Saboda haka, wani lokacin ruwan sha yana da isasshen gaske don gamsar da "yunwa-yunwa".
Abubuwan da suke shawo kan jin yunwa na dogon lokaci ya kamata sun hada da nau'ikan filaye masu cin abinci - fiber . Zai fi kyau a yi amfani da fiber a cikin nau'i na foda ko ƙwallon kwalliya, wanda aka dace da shi a salads, soups, kefir ko madara. Ya ƙunshi ƙananan adadin adadin kuzari, "ya kumbura" a cikin ciki, cika shi, kuma yana motsawa wadanda suke ba da sakonni wanda ke aika siginar zuwa kwakwalwa game da jin dadi. Bugu da ƙari, fiber ne mai kyau na gina jiki matsakaici don al'ada na hanji microflora, saboda haka inganta narkewa.
Fats da carbohydrates a cikin yaki da yunwa
Kamar yadda aka ambata, bayyanar yunwa ya dogara da matakin glucose na jini. Don kawar da sha'awar ci abinci marar kyau ya kamata a hada su a cikin kayan abinci na abinci wanda zai taimaka wajen inganta jini. Tattaunawa game da abin da kayan samfurori suka gamsar da yunwa, ƙwayoyin carbohydrates masu haɗari za a ambata. Suna cikin cikin:
- hatsi (buckwheat, oatmeal, sha'ir sha'ir, shinkafa shinkafa);
- Macaroni daga dukan hatsin alkama;
- wake;
- namomin kaza.
Irin wannan carbohydrates ana kiransa "jinkirin" saboda ƙwayar da suke sarrafa jiki ya wuce tsawon aiki na carbohydrates mai kyau. A sakamakon haka, zaku sami matsayi na sukari da sukayi da jin dadi.
Mutane da yawa suna sha'awar yadda za su gamsu da jin yunwa da maraice. Masu aikin gina jiki ba su bayar da shawarar samar da yawancin carbohydrates da dare ba, don haka yana da kyau a ba da fifiko ga abinci mai gina jiki ga abincin dare. Wadanda suke so su rasa nauyi sau da yawa suna kaucewa amfani da ƙwayoyin cuta, amma a halin yanzu suna jinkirta tsarin tafiyar narkewa, suna jin dadi na tsawon lokaci. Duk da haka, yana da darajar tunawa cewa mafi amfani shine albarkatun mai ƙinƙasa, waɗanda aka samo su a cikin kayan lambu da kifaye. Sabili da haka, salatin salatin ado da ƙananan man zaitun, wani yanki mai jan kifi ko cakuda mai laushi mai kyau zai taimaka shawo kan jin yunwa da maraice.