Gyara nauyi daidai shine kawar da yawan kitse a jiki. Munyi magana game da yadda tsarin ƙona kitse a cikin jiki yake faruwa a cikin labarin: Yaya tsarin kona kitse a jiki.
A yau zamuyi magana game da kayan abinci mai gina jiki don asarar nauyi, don haka an aiwatar da wannan ƙa'idar sosai.
Canjin abinci
Jikinmu ya san yadda zai daidaita da komai. Kuma ga rashin kuzari shima. Misali, idan zaka kasance gudu kowace rana na awa 1to a koyaushe zaku rasa mai. Amma idan kuka ci gaba da yin hakan ba tare da ƙaruwa da sauri ba, to ko ba jima ko ba jima jikin zai daidaita da nauyin kuma ya sami hanyoyin samun kuzari don kar ya ɓarnatar da mai. Yawanci wata daya da rabi ya isa haɓaka al'ada. Amma adadi yana da sharadi. Yana iya bambanta ga kowa.
Abin da ya sa bai kamata a bar jiki ya saba da shi ba, har da abin da ya shafi abinci. Idan kuna cin abincin da ya dace daidai, to zai zama kamar gudu, da farko za a sami sakamako, to zai daina.
Canjin protein-carbohydrate yana zuwa ceto, mahimmancin sa shine tsawon kwanaki muna cin sunadarai na musamman, sa'annan mu baiwa jiki kaya, mu cika shi da carbohydrates, kuma bayan haka sai mu koma cikin nutsuwa zuwa kwanakin furotin.
Menene ma'anar canzawa
A cikin canzawar furotin-carbohydrate, akwai irin wannan abu kamar sake zagayowar. A yayin wannan zagayen, kuna cin sunadarai na musamman na tsawon kwanaki, sannan kuna yin carbohydrates na kwana ɗaya, da wata rana ta canji, lokacin da kuke cin abinci mai ƙwanƙwasa na rabin yini da sunadaran na sauran rabin.
Don ƙona kitse, jiki yana buƙatar furotin, ko kuma enzymes waɗanda furotin ya ƙunsa. Idan 'yan wadannan enzymes din kadan ne a cikin jiki, to kitse zai kone sosai.
Don haka, kwanaki 2 ko 3 na furotin a cikin sake zagayowar suna aiki don shayar da jiki tare da enzymes don ƙona mai, yayin 'yantar da jiki daga glycogen, wanda, tare da adadi mai yawa, za'a yi amfani dashi azaman tushen makamashi maimakon mai. Saboda abin da nauyin ba zai tafi ba. Abincin sunadaran sun hada da kaza, kifi, kwai.
Zai zama alama cewa makircin cikakke ne. Me yasa sauyawa, idan zaku iya zama na musamman akan abincin furotin kuma ku sami duk abin da kuke buƙata don rasa nauyi. Amma wannan shine inda ƙarfin jiki don daidaitawa yake. Idan ba'a bashi iri-iri ba, to ko ba dade ko ba jima zai saba da abinci mai gina jiki sannan kuma zai sami madadin makamashi. Hakanan, yawan furotin bashi da lafiya.
Sabili da haka, bayan kwanaki 2-3 na sunadaran sunzo ranar "gluttony" lokacin da zaku iya cin abinci mai ƙwanƙwasa. Wannan ba yana nufin cewa a wannan ranar zaku iya kuma ya kamata ku ci duk abin da ya shafi sukari. Kuna buƙatar cin abinci mai ƙarancin "jinkirin" carbohydrates, waɗanda galibi ana samun su a cikin hatsi, kamar su buckwheat, shinkafa, oatmeal, birgima. Idan kana so, to a farkon rabin ranar carbohydrate zaka iya cin zaki ko wani kek.
Ranar ƙarshe ta sake zagayowar ana kiranta “matsakaiciyar ranar carbi,” lokacin da kuka ci abinci iri ɗaya da safe kamar yadda kuka yi a ranar carb ɗinku. Kuma da rana za ku ci duk abin da kuka ci a furotin.
Mahimmancin sake zagayowar shine cewa da farko mun cika jiki da enzymes masu buƙata don ƙona kitse da cire duk glycogen. Galibi ana rasa sama da kilogram bayan ranakun furotin. Bayan haka, mun bar jiki ya fahimci cewa kwanakin furotin ba su dawwama kuma ba kwa buƙatar saba da su. Don yin wannan, muna cika jiki da amfani da carbohydrates. A wannan rana, akwai ɗan ƙara nauyi. Ranar amfani da matsakaici tana aiki don sassauƙa mai sauƙi. Yawancin lokaci bayan sake zagayowar, nauyin jiki yana raguwa kaɗan. Wato, asarar nauyi bayan kwanakin furotin koyaushe ya fi girma riba bayan kwanakin carbohydrate.
Articlesarin labarai daga abin da zaku koyi wasu ƙa'idodi na asarar nauyi mai tasiri:
1. Yadda ake gudu don ci gaba da dacewa
2. Shin yana yiwuwa a rasa nauyi har abada
3. Gudun tazara ko "fartlek" don raunin nauyi
4. Har yaushe ya kamata ku yi gudu
Abincin da za'a sake amfani dashi
Wani mahimmin mahimmanci a cikin abinci mai gina jiki shine cewa kuna buƙatar cin abinci sau 6 a rana. Wannan ya zama dole don cigaba da gudana koyaushe. Tabbas, ba lallai bane ku kwaɗaita kanku duk sau 6. Cin karin kumallo shine babban abincin rana. Abincin rana da abincin dare, wanda kuma cikakken abinci ne. Kuma akwai wasu karin kayan ciye-ciye 3 tsakanin karin kumallo, abincin rana, abincin dare da lokacin kwanciya. A cikin waɗannan abubuwan ciye-ciyen, kuna buƙatar cin waɗansu 'ya'yan itace ko wani abinci da ya rage daga abincin rana ko abincin dare.
Kullum jefa abinci cikin "wutar makera" ta jikinku zai sa kuzarinku ya inganta. Kuma wannan, a zahiri, shine babbar matsalar duk mutanen da ke da kiba - ƙarancin metabolism.
Sha ruwa da yawa
Bugu da ƙari, don samun kyakkyawan narkewa a cikin jiki, dole ne ku sha ruwa da yawa, wato lita 1.5-2 kowace rana. Bugu da ƙari, wannan ƙarar ba ta haɗa da abubuwan sha ba, amma tsarkakakken ruwa ne.
Hanya mafi kyawu don bin wannan ƙa'idar ita ce cika kwalbar lita 1.5 da ruwa kuma a sha a ko'ina cikin yini.
Tare da motsa jiki, wannan hanyar rage nauyi yana da tasiri da amfani ƙwarai da gaske. Irin wannan asarar nauyi ana nufin ta daidai don rage yawan mai, kuma ba don rage ƙwayar tsoka ba.
