Akwai dabaru da yawa don dakatar da yunwa, amma yana da mahimmanci kawai aiwatar da waɗanda ke da lafiya kuma ana iya ci gaba a cikin dogon lokaci (kamar dai kawai wata al'ada ce ta abinci).
Anan zamu baku wancan da sauransu alamu game da jin yunwa, wanda, tare, zai taimaka muku sarrafa shi da kyau, yayin kula da lafiyarku da siliki ɗinku.
Me yasa nake tsananin yunwa
Lafiyayyen abinci mai daidaito yakamata ya baka gamsuwa da kuzari na tsawon awanni 3-5. Bayan wannan lokacin, al'ada ne don jin ƙarancin yunwa zuwa matsakaici, wanda shine alamar da kuke buƙatar ƙara mai. Madadin haka, idan yunwa ta ci gaba, akwai matsala. Yin yunwa sosai na iya zama saboda dalilai masu zuwa:
- Kuna tsallake abinci: Mutane da yawa na tsallake karin kumallo da sauran abinci. Wani lokacin ana yinta ne don rashin lokaci. Sauran, saboda kuskuren imanin cewa kyakkyawan tsari ne don rasa nauyi.
- Ba kwa isa mafi karancin adadin kuzari kowace rana: Wannan yawanci yakankai 1.200, kuma rashin kaiwa gare shi yana haifar da jin yunwa, wanda ya fi girma adadi daga adon jan layin.
Kula da waɗannan halaye a kan lokaci ba kawai yana ƙaruwa da jin yunwa ba, har ma na iya daidaita tsarin garkuwar jiki, ban da ƙara haɗarin cin abinci mai yawa, wanda ke sa duk wani ƙoƙari na rage kiba mara amfani.
Yadda ake biyan yunwa ta hanyar lafiya
Wadannan nasihu zasu taimaka maka jin gamsuwa yayin taimakawa jikinka yadda ya kamata ta hanyar shan kayan abinci masu mahimmanci.
Ku ci mafi fiber
Tabbatar kun sami aƙalla gram 25 na zare yau da kullun. Rarraba su a kowane abinci don hana ciye-ciye tsakanin abinci tare da ƙoshin ikon su. Tsaba, kwaya, 'ya'yan itace,' ya 'yan itace, avocado ... Yana daya daga cikin mafi kyawun dabaru dan taimakawa yunwa. Bugu da kari, akwai hanyoyi da yawa don kara yawan zare a cikin abincinku.
Sha isasshen ruwa
Koyaushe adana kwalban ruwa mai sake amfani dashi kusa a sha ruwa tsawon rana. Wannan hanyar za ku guje wa rikicewar ƙishi da yunwa. Akwai mutanen da ba sa samun ruwan sha musamman daɗi. A wannan yanayin, zaku iya ƙara 'yan yankakken lemun tsami ko' ya'yan inabi. Kayan shayi na ganye wani kyakkyawan madaidaici ne.
Satian wasan satiating
Lokacin da kuka zauna don cin abinci yana da mahimmanci cewa farantin ku ya haɗa da abubuwan cin abincin uku, wanda ya kunshi sunadarai, carbohydrates da mai. Sunadarai don gamsar da abincin ku, carbohydrates don ba ku ƙarfi da mai don jin cikewa na tsawon lokaci. Matsakaicin adadin furotin a kowane abinci shine gram 20-30, yayin da mawuyacin carbohydrates sun fi kyau, saboda suna sa ku ji daɗi. A lokacin abincin rana da lokacin ciye-ciye, ku guje wa abincin da aka sarrafa kuma ku tabbatar da haɗa aƙalla abubuwa biyu daga abubuwan cin abincin uku.
Yadda ake jin yunwa yayin cin abinci
Kodayake ba lallai ba ne a sha wahala don jin yunwa koyaushe don rasa nauyi, gaskiyar ita ce sauyawa zuwa ƙoshin lafiyar halaye na iya haifar da ɗan yunwa fiye da al'ada. Wannan yana sanya mutane da yawa jefa tawul, amma cin ƙananan adadin kuzari da kiyaye yunwa a ƙarƙashin iko yana yiwuwa idan kun bi wadannan nasihun:
Kar ka kasance mai takurawa sosai
Carbohyduntata carbohydrates, sukari, da giya da yawa na iya haifar da jin yunwa mai ɗorewa. Hakanan, ba dabara bane wanda za'a iya kiyaye shi a cikin dogon lokaci, kuma wannan shine babban kuskuren da za'a iya yi yayin canza ɗabi'ar cin abinci. Makullin ya ta'allaka ne a ciki more rayuwa daidai gwargwado duk abinda muke so. Rage nauyi zai zama a hankali, amma ita ce kawai lafiyayyar hanyar yin ta.
Isar da adadin kuzari 1.200 a rana
Tabbatar kun buga adadin kuzari 1.200 a rana don kiyaye yunwarku. Kyakkyawan ra'ayi don rarraba su shine ci adadin kuzari 300 a kowane abinci (karin kumallo, abincin rana da abincin dare) da kuma 150 don abincin rana da abun ciye-ciye. Samun abincin rana da abun ciye-ciye yana ɗaya daga cikin dabaru masu tasiri don murƙushe yunwa, da kuma ci gaba da samun kuzari a cikin cikakken iko cikin yini.
Sarrafa sukari
Daya daga cikin alamun kamuwa da sukari shine jin yunwa a koda yaushe. Kuma shine mafi yawan karɓa, gwargwadon sha'awar ku da yawancin adadi. Rage yawan sukari a cikin abincinku na iya zama wahala a makon farko, har ma na biyu. Amma da zarar jiki ya saba da shi, zai taimaka maka jin ƙarancin yunwa. Kuma matsayin lafiyar ku zai kuma amfana sosai.
Samu isasshen bacci
Matakan yawan ci abinci masu daidaita hormones (leptin da ghrelin) na iya shafar rashin bacci. Rashin samun isasshen bacci yana rage adadin leptin kuma yana kara adadin ghrelin. Wannan na iya haifar da ƙaruwa a ci abinci. Saboda haka, ɗayan ɗabi'un da bai kamata a yi watsi da su don kiyaye yunwa ba shine barci awanni 7-9 a rana.