Ba wai kawai muna samun mutane suna neman rasa nauyi ba, rasa nauyi da ƙarar, ƙarami ƙasa amma dai mahimmanci nemi hanyar haɓaka nauyi yadda ya kamata da lafiya.
Yana da lahani kamar zama sama da nauyin da aka ba da shawara gwargwadon tsayinmu, shekarunmu da launinmu kamar yadda yake ƙasa da wannan nauyin da masana suka nuna.
Idan kana neman karin nauyi lafiya da inganci, ci gaba da karanta waɗannan layukan don sanin duk maɓallan da suka cancanta don cimma shi.
Yadda ake samun kiba cikin sauri da lafiya
Abu mai mahimmanci idan yazo batun samun nauyi shine yin shi a hankali, a hankali kuma tare da wasu mahimman ra'ayoyi game da abin da kuke aikatawa.
Kodayake da alama abu ne mai sauki don samun kiba, dole ne ku sami ilimin asali game da abinci dangane da dabi'un abinci mai gina jiki don kauce wa nakasu da rashin cin zarafin mai da sukari wanda a cikin lokaci mai matukar illa ga jiki.
Idan kasan mara nauyi dole ne ku sami ƙarfin tsoka da tabbatacce kuma mai lafiya mai mai mai kyau. Ba lallai bane ku sami ƙiba kuma ku sami kitse mai ciki wanda bazai taimaka muku don samun ƙoshin lafiya ba.
Mun sami a cikin jama'a mutane da yawa tare da rubuta ciwon sukari na 2 wadanda basu da kiba, amma fama da matsalolin zuciya saboda kiyaye ingantaccen abinci.
Makullin don tuna
- Moreara yawan adadin kuzari wanda jiki yake bukata.
- Yi amfani da karin adadin kuzari 500 zuwa 700 a cikin yau don samun nauyi da sauri, ko cinye karin adadin kuzari 300 idan kuna neman yin shi a hankali.
- Ku ci ƙungiyoyin abinci masu lafiya, sunadarai, carbohydrates, da ƙoshin lafiya.
- Rarraba abincinku da kyau kowace rana kuma ku sadu da duk ƙungiyoyin abinci.
Yadda ake samun kafafuwan mai
A lokuta da yawa, mutane suna neman kitse ƙafafun kafafunsu kuma su zama sirara da ƙarfi. Yana da mahimmanci don kiyaye kyakkyawan abinci don cimma wannan.
Anan ga abinci mai mahimmanci don sanya ƙafafunku suyi ƙiba.
- Fulawa: kaji, lentil, burodi da hatsi da iri.
- Man shafawa: zaitun da canola.
- Tsaba: sunflower, sesame, flax.
- Don Allah: goro, almond, cashews, gyada.
- 'Ya'yan itacen da aka bushe.
- Avocados, zaituni.
- 'Ya'yan itacen smoothies.
- Plementsarin kari don samun nauyi: man kifi, furotin whey, yisti na giya, creatine.
Motsa jiki don karfafa kafafu da sanya su kiba
Yana da mahimmanci ba kawai kula da abinci da haɓaka wasu rukunin abinci ba, dole ne mu yi wasanni da motsa jiki da ke taimakawa kula da tsoka mai ƙarfi don ya girma cikin girma.
- Squats: Yana daya daga cikin aikace-aikace masu amfani, masu inganci da sauki. Ba wai kawai za ku kara yawan jijiyoyin kafa ba, za ku kuma sami gindi mai ƙarfi.
- Elliptical tare da juriya: Injin elliptical tare da wani mataki na juriya zai kuma taimaka maka inganta kaurin ƙafafunka.
- Ayyuka masu ƙarfi: nemi motsa jiki wanda yafi aiki kafafu.
Yana da mahimmanci cewa ana gudanar da darussan ta hanyar sarrafawa kuma tare da kulawar ƙwararren masani. Haɗa hutawa mai kyau tare da takamaiman abinci da motsa jiki waɗanda suka dace da shekarunka da yanayin jikinka.
Abinci don samun nauyi a cikin wata daya
Ba lallai bane mu kara abincin da muka sani na kitse, dole ne mu ƙara yawan adadin kuzari, caloric da lafiyayyen abinci.
- Ku ci karin furotin. Idan kuna neman haɓaka tsoka, duka tsirrai da sunadaran dabbobin suna da mahimmanci. Qwai, kayayyakin kiwo, kwayoyi, nama, kifi, da kuma man shanu.
- Carbohydrates da mai.
- Ku ci manyan abinci sau uku a rana kuma ku ci abinci mai yawan kalori. Kamar yadda kwayoyi suke, avocados ko ayaba.
- Guji abinci da aka sarrafa kuma dafa abin da za ku ci. Dole ne ku sami kiba da lafiya.
Abinci don samun kilo 10 a cikin wata daya
Ga misalin tsarin abinci wanda zaka iya aiwatarwa tsawon wata daya don samun nauyi lafiya da inganci.
Bayanan
- 4 qwai
- Fresh cuku da zuma.
- Kofi tare da madara madara.
- Rabin avocado
Washegari
- Gilashin madara mai madara.
- Mai hannu da kwaya da 'ya'yan itace.
Comida
- Ruwan furotin a matsayin nama ko kifi. 250 gram.
- Carbs, shinkafa ko taliya.
- Koren ganye.
Abin ci
- Halitta yogurt.
- 50 grams na hatsi.
- Tebur din zuma.
farashin
- 300 grams na kaza ko naman kaji.
- Kayan lambu suna ado da man zaitun.
Abinci don samun ƙoshin lafiya
Idan kana neman kara kiba, kara yawan wadannan abincin domin samun sauki cikin sauki, zamu bar ka jerin mafi kyawun ƙungiyoyi don haɗawa a cikin abincin.
- 'Ya'yan itacen da aka bushe.
- Kwayoyi
- Gyada man gyada.
- Cikakken madara, yogurt, cuku, man shanu.
- Man zaitun marassa kyau, man kwakwa.
- Avocado.
- Cikakken hatsi.
- Kaji, naman sa, rago ko naman alade.
- Dankali, dankalin hausa.
- Duhun cakulan.
Shin yana da kyau a sami nauyi mai yawa a cikin kankanin lokaci?
A gefe guda, kar a wulakanta giya, Domin duk da cewa suna da adadin kuzari mara kyau kuma suna sa mu ƙara haɓaka da hawan jini kuma ma suna iya sa ku rasa nauyi.
Jikin mutum kusan inji ne cikakke, Kada mu tilasta shi ko mu tilasta kanmu. Muna baku shawara da ku je likitan ilimin likitanci don yi muku jagora a cikin burinku na samun nauyi don cimma shi da kyau.
Mun sami ɗaruruwan abincin da zasu taimaka mana mu sami nauyi, amma ba duka ke biyan buƙatun don samun lafiya ba.
Ba'a ba da shawarar samun nauyi mai yawa cikin kankanin lokaci ba saboda jiki yana buƙatar lokaci ko lokacin daidaitawa. Jiki yana da iyakancewa kuma ba za mu iya wulakanta shi ba. Bugu da kari, mabuɗin ne don kallon abincinku kuma ku ci kayayyakin da ke da adadin kuzari amma masu ƙoshin lafiya.
Kari kan hakan, samun nauyi "mara kyau" na iya sanya jikinmu ya zama mara kyau kuma mara kyau. Idan kana daya siriri sosai kuma ƙaramin mutum nemi madaidaitan matakan da suka dace da jikinku da launin fata.
Koyaushe je wurin likitan ilimin likitancin jiki idan kun ga ya zama dole saboda yana da mahimmanci a nemi dacewa da lafiyayyen abinci don rasa nauyi kamar abinci don samun nauyi sosai.