A kwanakin da muke haɗuwa, akwai abin da muka sani kamar "ibadar jiki«, Mutane da yawa suna damuwa game da ilimin jikinsu, yadda suke kamanninsu, nawa suke auna da yawan kitse da suke da shi. Akwai da yawa waɗanda ke neman samun cikakkiyar sifa da kyan gani.
Samun tabbataccen jiki mai ɗauke da jiki ba tare da tarin kitse ba yana da kyau sosai a cikin mutane da yawa, to za mu gaya muku abin da suke mafi kyawun nasihu don ɗaukar abinci don ayyanawa kuma menene mabuɗan bin.
Akwai abinci mai ƙona mai wanda zai taimaka mana wajen ayyana tsokar namu, idan muka bi su daidai zamu iya samun jikin da muke so, kodayake zamu ci gaba da ayyukanmu na yau da kullun motsa jiki don sauti da ayyana tsokoki.
Halaye na abinci don bayyana
Yawancin 'yan wasa suna samun kansu cikin mawuyacin hali na son ayyana jikinsu, don kawar da tarin kitse a wasu yankuna ba tare da sun daina yawan tsokokinsu da ƙarfinsu ba. Sabili da haka, yana da mahimmanci don aiwatar da ingantaccen abinci mai gina jiki don haka bazai faru ba.
Idan abin da kuke nema shine kawar da mai da kuma ayyana tsokoki, dole ne ku sami kyakkyawan daidaituwa tsakanin cin abincin carbohydrates da sunadarai.
Tukwici na asali don kiyayewa
Dole ne a fahimci cewa don aiwatar da aikin jiki yadda ya kamata, dole ne a sha carbohydrates don jiki ya sami kuzari kuma gina ƙwayar tsokaKoyaya, idan muka wuce wannan abincin na carbohydrate, za mu haifar da cewa maimakon jikinmu ya sami kuzari daga mai, zai samu ne kawai daga carbohydrates, dole ne mu bayar da shi a cikin mizanin da ya dace.
Na gaba, muna gaya muku menene mabuɗan don ƙona kitse kuma rashin rasa tsoka.
- Abincin kuzarinku da kashe kuzarinku, dole ne daidaita. Idan kun kashe kuzari fiye da yadda kuka bayar da gudummawa tare da abinci, jikinku zai yi amfani da mai, wanda ya dace. Koyaya, idan kuka wuce ruwa tare da carbohydrates, baza ku iya ƙona kitse ba.
- Yi amfani da carbohydrates mai saurin jan hankali, rage gabanta tsakanin 5% da 10%.
- Ku ci abinci 5 a rana a matsakaici matsakaici. Ya kamata ku daɗe ba tare da cin wani abinci ba, don haka tsarin ku na rayuwa zai kasance mai aiki.
- Kada a bar furotinLokacin da ake son ƙona kitse da ma'anar tsoka, sunadaran yana da mahimmanci don kiyaye ƙwayar tsoka mai kyau.
- Rage cin mai, kada ku kawar da su, amma ku ci waɗannan abinci masu wadataccen ƙwayoyin mai mai ƙanshi, irin su goro ko avocados. Man kwakwa ko kuma man zaitun marassa kyau.
- Kar a manta a sha ruwa. Idan kai ɗan wasa ne to yakamata ka sha ruwa sosai bayan kowane motsa jiki, ya zama cikakke ga tsokoki da gabobi su farfaɗo da karɓar abubuwan gina jiki daga jini sosai. Bugu da ƙari, zaku taimaka kawar da ƙwayoyi da gubobi.
Abinci don ayyanawa da ƙona mai
Abincin da muke samu daga intanet bai kamata a ɗauka da darajar fuska ba, dole ne a keɓance shi kuma dole ne ya dace da manufofin, bukatun da jikin kowane mutum. A saboda wannan dalili, muna ba ku wasu menus, jita-jita don ku sami asali game da yadda ma'anar abinci zai kasance.
Breakfasts
Nan gaba za mu fada muku irin abincin da ake cin abincin "nau'in" don ku iya tsara matakin bayyana ma'anar tsoka da asarar mai.
- Cikakken hatsis of roll of oats ko sihiri, tare da madara mai ƙamshi.
- Wani yanki na 'ya'yan itace na zamani: lemu, kiwi, ayaba, apple, da sauransu.
- Kwai, an fi dacewa don ɗaukar ƙarin bayyanannu fiye da yolks, sabili da haka, cin abincin karin kumallo na fata biyu da gwaiduwa ɗaya ya dace.
- Yogurt na dabi'a tare da jan berries.
- Black kofi ko madarar madara.
An ba da damar cin abinci
- Dauka jiko mint, fennel, chamomile, da sauransu.
- Ruwan 'ya'yan itace na fruitsa fruitsan naturala naturala na naturala naturala naturala, wanda aka tsara don kafin horo.
- Yanki na burodi na game tare da man zaitun da tumatir, tsiran alade mai ƙarancin mai, turkey, tuna na halitta ko kuma sabon ɗanyen cuku.
- Dukan sandar hatsi.
- Halitta da kayan gida da kayan lambu mai laushi.
- Rawar protein
Abinci da abincin dare
- Carbohydrates, taliya da shinkafa a matsakaiciyar adadi, kar su wuce gram 100. Manufa ita ce a dauki gram 75 tare da abinci.
- Sunadarai: nono kaza ko naman fari mara nama.
- Gasa ko gasasshen kifi.
- Gefen abinci da kwasa-kwasan farko: Miyan kayan lambu ko kirim, salati, gasasshen kayan lambu, gasasshen kayan lambu, broccoli, dafaffen ko kuma dafafaffen kayan lambu, da sauransu.
Kamar yadda kake gani, wannan ba abincin yau da kullun bane, tunda kamar yadda muka ambata muna baku wasu alamomi don ku iya ƙirƙirar menu ɗinku bisa ga waɗannan ra'ayoyin. Da kyau, idan kuna son ayyana tsokoki kuma ku kawar da tarin kitse na jikinku a wasu yankuna na musamman, ka je wurin kwararre ko a cikin dakin motsa jiki kanta, masu horarwa zasu iya jagorantar ku wajen yanke shawara.