Shigo da tafiya mai nauyi ya ƙunshi yin zaɓin hankali da ɗorewa mai dorewa dangane da abin da muke ci. Ta wajen fahimtar tasirin abinci daban-daban a jikin mu, zamu iya ƙirƙirar daidaitawa da abinci mai gina jiki wanda ke goyan bayan asarar nauyi da lafiya gaba ɗaya.
II. Sunadarai masu ƙarfi
A. Gano nama
Lean MEATES Kamar nono kaza da turkey suna ba da ingantaccen furotin, mahimmanci don kula da taro na tsoka yayin asarar nauyi. Waɗannan sunadarai suna ba da kayan abinci mai mahimmanci ba tare da mai mai ba.
B. Ciwon ruwa mai tushe
Abubuwan da aka samo asali na tsire-tsire masu tsire-tsire kamar rafin lentil, Tofu, da kaza yana tabbatar da bambancin bayanan abubuwan gina jiki. Wadannan abinci ba kawai masu arziki bane kawai a cikin furotin amma kuma sun cika da fiber, tallafawa narkewa da haɓaka ji na cika.
III. Hatsi mai kyau
A. quinoa
Quinoa, kasancewa cikakkiyar asalin furotin, babban ƙari ne ga tsarin asarar abinci mai nauyi. A kan kayan kwalliyar kayan jikinta a cikin narkewa da kuma taimaka wajen ci gaba, mai ba da gudummawa ga ingantacciyar sarrafawa.
B. Oats
Oats, mai wadatar a cikin fiberle fiber, taka rawa wajen sarrafa yunwa da kuma samar da tsayayyen sakin makamashi. Ciki har da oats a cikin abincinku yana goyan bayan aiki na jiki da kuma rayuwa gaba ɗaya.
C. Brown shinkafa
Masa mai launin ruwan kasa, tare da tsarin sa na fiber, yana goyan bayan lafiyar nono kuma yana taimakawa wajen samun cikakkiyar cikakkiyar cikakkiyar cikakkiyar cikakkiyar cikakkiyar cikakkiyar cikakkiyar cikakkiyar cikakkiyar cikakkiyar cikakkiyar cikakkiyar cikakkiyar cikakkiyar cikakkiyar cikakkiyar cikakkiyar. Zabi hatsi mai narkewa mai yawan abinci mai mahimmanci shine mabuɗin zuwa tsarin gudanar da nauyi mai daidaita.
IV. Lafiya mai
A. Avocado
Avocado, tare da kitsensa mai kitse, ba wai kawai yana tallafawa metabolism amma kuma yana samar da sati saba. Yawan abinci mai gina jiki ya sa ya zama mai mahimmanci ga abinci mai nauyi.
B. Kwayoyi da tsaba
Almonds, chia tsaba, da flaxseed sun ba da ƙoshin lafiya da ƙoshin lafiya da fiber, inganta ji da cikakken amfani da tallafawa lafiyar abinci. Waɗannan gwangwani na iya zama alaƙa da shirin gudanar da nauyi mai zagaye.
V. 'Ya'yan itãcen fiber-masu arziki da kayan marmari
A. Berries
Berries, mai arziki a cikin antioxidants, ba wai kawai taimaka ga kiwon lafiya ba amma ma yi aiki azaman ciyawar mai kalori mai ƙarancin kalori. Abun cikin fiber ɗin su yana tallafawa abinci na narke kuma yana taimaka wajan shan kalorie.
B. ganye ganye
Leafy ganye kamar alayyafo, Kale, broccoli, da kuma farin kabeji sune abubuwan gina jiki waɗanda ke ba da mahimman bitamin da ma'adinai da adadin adadin kuzari. Wadannan kayan lambu suna tallafawa da kyautatawa da kasancewa a lokacin sarrafa nauyi.
Vi. Hydration don sarrafa nauyi
A. Ruwa
Kasancewa mai hydrated yana da mahimmanci ga gudanarwa mai nauyi. Ruwan sha kafin abinci yana taimakawa ci gaban abinci, kuma babu adadin kuzari na cewa ya zama kyakkyawan zaɓi don lafiyar gaba ɗaya.
Vii. Tunanin cin abinci mai kyau
A. Gudanar da sashi
Dalili masu ɗaukar hankali na cin abinci mai zurfi, kamar su ta amfani da ƙananan faranti da sannu a hankali, yana taimakawa wajen daidaita ma'auni. Kasancewa mai da hankali ga yadda kuke cinye shine babban al'amari ga nasarar sarrafa nauyi.
Viii. Shiryawa da shiri
A. Tsarin abinci
Tsarin abinci yana tabbatar da cewa kowane abinci ya haɗa da haɗarin sunadarai, hatsi, da kayan lambu. Ana shirya ciye-ciye ciye-ciye a gaba yana taimaka wa zaɓuɓɓuka marasa kyau yayin yunwar yunwa a lokacin yunwar.
IX. Aiki na yau da kullun
A. A. Ayyukan motsa jiki
Hada darasi na Aerobic da kuma horar da karfin gwiwa a cikin ayyukan yau da kullun don bayar da gudummawar kuli, cigaban tsoka, da kuma salon rayuwa mai kyau. Aiki na yau da kullun na yau da kullun abu ne na asali na ingantaccen shugabanci.
Samun ci gaba da kiyaye nauyi mai lafiya ya ƙunshi yin zaɓin abinci mai dorewa da dadewa. Ta hanyar haɗa nau'ikan abinci mai yawa-m, zama hydrated, da kuma ɗaukar tsarin cin abinci mai zurfi don gudanar da keɓaɓɓen kula da manufofin ku na gaba ɗaya. Hada wadannan dabarun tare da aikin motsa jiki na yau da kullun yana tabbatar da mummunar hanya zuwa ga nasarar gudanarwar sarrafawa.
Zuciya masu ci gaba: Abincin da ke da asarar mai nauyi
Gabatarwa:
Yin tafiya a kan tafiya zuwa nauyi mai nauyi ya ƙunshi rashin cin abinci wanda ba wai kawai taimakawa fam ba amma kuma inganta kyautuka gaba ɗaya. A cikin cikakkiyar binciken abinci mai wadataccen arziki, zamu iya zama mai zurfin cikin ilimin kimiyya a baya kowace zabi da kuma fallasa ƙarin rashi mai nasara da m rashi.
Wake: furotin, fiber, da satiety
Wake ba kawai asalin tushen kuɗi ba, amma kuma suna da wadataccen sifa mai narkewa. Haɗin yana ba da gudummawa don tsawan gamsuwa da cikar abinci ta hanyar rage narkewa. Bugu da ƙari, wake suna ɗauke da sitaci mai tsayayya da sitaci, wanda zai iya tasiri metabolism da taimako a asarar nauyi.
Miya: hydration da Primparar girma
Fara abinci tare da miya yana samar da hydration kuma yana ƙara yawan abincin, inganta ma'anar cikar. Soup na tushen broth, musamman waɗancan tare da kayan lambu da aka kara kawai, ba wai kawai kiyaye kalaori kawai a bincika ba amma kuma bayar da abubuwan gina jiki masu mahimmanci.
Chocalate duhu: Antioxidants da Madin Tunanina
Chocalan duhu ya ƙunshi matakan antioxidants idan aka kwatanta da takwaransa na madara. Wadannan antioxidants, kamar flavonoids, an danganta su da fa'idodi masu lafiya daban-daban. Ari ga haka, da rashin lafiyar a cikin karamin adadin duhu cakulan na iya gamsar da sha'awar mai daɗi, yana hana ofarshen kayan zaki-mai ɗumi.
Tsarkakakken kayan lambu: yawan abinci mai gina jiki da ragewar calle
Hada kayan lambu da aka tsarkaka cikin abinci yana haɓaka ƙwararren abinci yayin rage yawan adadin kuzari gaba ɗaya. Kayan lambu kamar farin kabeji da ma'adanai ba kawai ba da gudummawa ga mai gamsarwa, yin jita-jita duka abinci mai gina jiki da jin daɗi.
Yogurt tare da berries: pritsies da furotin
Yerek Yogurt, lokacin da aka haɗu da berries da kwayoyi, ba wai kawai ba samar da karin kumallo mai amfani da kayan abinci ba amma kuma yana gabatar da ayyukan ɓarnatar da su. Wadannan abubuwan fashewa suna tallafawa lafiyar gut, wanda aka danganta shi da tsarin nauyi. Zabi da yogurt tare da karamin karfi yana tabbatar da abinci mai gina jiki na farawa.
Lean sunadarai: Kulawar tsoka da bugun zuciya
Lean sunadarai, gami da kaji, kifi, Tofu, da kakan ƙuƙwalwa, suna taka muhimmiyar rawa wajen kiyaye taro na tsoka a lokacin nauyi asara. Sunadarai sun haifar da cikakkiyar cikas, yana rage yawan adadin kalori gaba. Bugu da kari, tasirin thermic na furotin yana ba da gudummawa ga kashe kuzari lokacin narkewa.
Dukkanin hatsi
Garin duka suna ba da babban makamashi mai ci gaba saboda rikitarwa na carbohydrate. Fib a cikin duka hatsi yana inganta satiety kuma yana daidaita matakan sukari na jini. Quinoa, launin ruwan kasa shinkafa, da hatsi sune sabbin abubuwa masu amfani waɗanda ke ba da gudummawa ga daidaitawa da abinci mai gamsarwa.
Kwayoyi da tsaba: mai mai mai da haɓaka masu abinci
Kwayoyi da tsaba suna samar da wadataccen tushen mai, gami da Omega-3 mai kitse. Haɗin kits, furotin, da fiber a cikin waɗannan abubuwan ciye-ciye na haɓaka cikakkiyar hankali. Ciki har da iri-iri kamar almon, walnuts, da kuma chia tsaba suna tabbatar da cewa nau'ikan abubuwan gina jiki daban-daban.
'Ya'yan itãcen marmari da kayan marmari: micronutrients da antioxidants
'Ya'yan itãcen marmari da kayan marmari ba kawai a cikin adadin kuzari ba ne amma kuma sun cika da kayan bitamin, ma'adanai, da antioxidants. Abubuwan da ke haifar da launuka na launuka suna nuna kewayon abinci mai gina jiki waɗanda ke tallafawa gaba ɗaya kiwon lafiya. Hada iri iri yana ba da cikakken abinci mai kyau.
Yin zaɓin sanarwa game da abinci mai wadataccen abinci mai wadataccen abinci ya wuce adadin kalori; Ya ƙunshi fahimtar tasirin kowane zaɓi akan metabolism, bukati saba da lafiya. Ta hanyar haɗa waɗannan abincin a cikin abincin ku da fahimtar ilimin kimiyyar a bayan su, kuna sa hanyar don lalata nauyi da ci gaba mai dorewa.
