Kowa yana son ya zama siriri, amma bai san takamaiman hanyar da zai bi ba. A yau muna ba da wasu alamu game da manyan ƙa'idodi don a asarar nauyi tasiri
Sha ruwa
Akwai sha ruwa kowace rana tare da lita 1,5 na ruwa, shayi, jiko, kofi, gami da ruwan lemon tsami da aka saka a ruwan dumi yayin farkawa. Wannan abin sha yana alkali ne kuma yana rage yawan acidity a jiki.
Halittun sunadarai
El kifi, kifin kifi, kaji, jan nama, kiwo, da kwai sunadarai ne sosai satiating wanda ke zubar da kitse ta hanyar sassaka jari na tsoka. Wani yanki a cikin abinci 3, gami da abun ciye-ciye, yogurts daya zuwa biyu ko yankakken naman alade.
Dafa shi da ɗanyen kayan lambu
Babban taro na fayiloli tare da wadataccen abinci, mai wadataccen ma'adanai, da bitamin da abubuwan kalori kadan. Da azahar da daddare yana da kyau a sami farantin kayan zaki tare da shi kayan lambu danye a matsayin farawa da kashi uku bisa hudu na farantin kayan lambu a matsayin gefe.
Glyananan glycemic index dukan hatsi
Gurasa, da taliya, shinkafa, quinoa, da sauransu. da wake. A karin kumallo cokali 2 na muesli cikakkiyar alkama ba tare da ƙarin sukari ba, ko guda ɗaya zuwa biyu na cikakkiyar alkama ko burodi na hatsi, tare da ƙwanƙolin man shanu ko cokali uku na oatmeal ba tare da ƙarin sukari ba.
A cikin abinci kwata na hatsi ko umesa legan lega lega, ,an burodin burodi tare da kashi uku cikin huɗu na kayan lambu da furotin. Ban da makon farko da za a fara rage kiba, inda ba a shan su carbohydrates a hankali fiye da lokacin karin kumallo don samun kuzari da kuma kiyaye cikar cikinku da rana.
'Ya'yan itacen zamani guda biyu a rana
A cikin abinci ko kamar tarawa a tsakar rana, 'ya'yan itace don karin kumallo. Banda sati na farko, wanda da safe kawai ake kiyayewa.
Man shafawa
Tabbas bitamin ba za a iya haɗa su ba tare da mai ba kuma karatun yana nuna cewa ku rasa nauyi da mai. Dole ne ku rarraba gram 10 na man shanu da cokali 2 na man da aka fyaɗa, man gyada, man zaitun.
3 kiwo a rana
Samfurori tare da 0% ko 20% na ɗayan a karin kumallo, yogurt, cuku fari, da madara don kayan zaki a abincin dare.
Babu samfura
Samfurai tare da fihirisa glycemic m, dace da pecking, an hana su.
Abincin dare mara nauyi
Ya zama dole a rage rabo dangane da na abinci, kuma zaɓi fitattun ƙwayoyin sunadarai ko a ciki sanda mai cin ganyayyaki.
Yi wasanni
Dole ne ku gwada a aiki kimiyyar lissafi na awa daya sau uku a sati, ko minti 30 a rana, mafi sauki shine tafiya, bisa sharadin kiyaye yanayi mai kyau, tare da jiki madaidaiciya madaidaiciya, gindi da ciki sun shiga ciki, kafadu baya, lilo da hannaye, da guiwar hannu biyu.