Yaya za ku ci kuma kada kuyi?

Matsalar nauyin kima ya zama karuwa a kowace shekara. Dalilin hakan shine da yawa - rashin cin abinci, cin abinci mara kyau , salon rayuwa , al'ada na cin matsala tare da sutura, da dai sauransu. Don fahimtar yadda za ku ci kuma kada ku sami mai, likitoci zasu taimaka.

Wani irin abinci yana mai da?

Yawancin mutane sun sani cewa ainihin dalilin da yake haifar da cikakke shi ne amfani da kayan yalwa da gari. Duk da haka, daya daga cikin mahimman dalilai na yawan kima akan mutane - abinci mai sauri. Wannan abincin yana da araha kuma sau da yawa ba'a gane shi ta hanyar mutum mai cin abinci ba. A halin yanzu, dukkan abinci mai sauri shine musamman caloric - hamburger, fries Faransa da gilashin lemonade zai iya rufe yawan abin da ake buƙatar mutum a kullum.

Dalilin dalili da ya sa abinci mai sauri shine mai yalwa da mata da maza - mummunan hadewar ƙwayoyi da ƙananan carbohydrates. Yana daga kayan abinci masu fatalwa mai yawa wanda tsarin yaduwar abu ya haifar da mummunar cuta, kuma kawar da karuwar kima akan wuya yana da wuyar gaske saboda gaskiyar abincin da ke cike da sauri shine mutane suna ci shi kusan kowace rana.

An samu mummunan haɗarin fats da carbohydrates ba kawai a cikin abincin gaggawa ba, har ma a cikin cin abinci da yawa da aka fi so a cikin manyan wuraren cuis. A zamanin dadewa mutane sunyi amfani da adadin kuzari a kan aiki mai tsanani, a yau suna yawan aiki a ofis, kuma a gida suna aiki a kayan aikin gida.

Yaya za ku ci domin kada ku sami mai?

Don kada kayi mai, kana buƙatar cin abinci daidai. Da farko, kawar da duk wani abu mai fatalwa: sausages, waxanda suke da kashi 40%, mai naman alade da sauran nama masu nama. Abinci shine mafi kyau kada a yi dariya, amma dafa, gasa ko goge, tk. a cikin aiwatar da frying shi yana da karfi impregnated tare da mai. Kusa da sauƙin carbohydrates mai sauƙi: sukari, kayan abinci mai gasa, sutura, lemonades. Porridge, gurasar gari, gurasa daga gari na ma'aunin gine-ginen suna cikin carbohydrates masu haɗari, ana iya cin su, amma mafi kyau duka - da safe kuma, a cikin jiki, ba tare da mai da sauran ƙwayoyin ba.

Don ci mai yawa kuma kada ku sami mai, ku zabi abinci mai low-calories. Ganye kayan lambu, salatin 'ya'yan itace,' ya'yan itatuwa citrus, abarba, kullun giya da cakuda, ƙwajin kaza, abincin teku - waɗannan abinci sun ƙunshi karamar adadin da za'a iya cin su a cikin adadi mai yawa.

Idan kana so ka gano yadda ba za a sami mai ba, ƙidaya yawan kuɗin calorie yau da kullum. Alal misali, zaku iya amfani da ma'anar Mifflin-San Jehore: nauyin nauyi a kilogram ninka da 10, ƙara tsawo a centimeters, haɓaka ta 6.25, ƙaddamar da shekarun da aka haɓaka ta 5 daga jimlar kuma ragewa 161. Ƙara yawan ƙiri ya karu ta hanyar mahaɗin ku, kuma kuna samun yawan calorie yau da kullum:

• 1,2 - rashin aiki na jiki ko mahimmancinsa;
• 1,375 - aikin motsa jiki a kalla sau 3 a mako;
• 1.4625 - motsa jiki a kalla sau 5 a kowace mako;
• 1.55 - aikin jiki mai tsanani a kalla sau 5 a mako;
• 1,6375 - aikin yau da kullum;
• 1,725 ​​- aiki mai tsanani kullum ko sau biyu a rana;
• 1.9 - aiki na jiki da kuma motsa jiki na yau da kullum.