Yawancin 'yan mata a koyaushe suna ƙoƙari su rasa nauyi, amma ba kowa ya sami nasarar cimma wannan cikin sauri da dindindin don ƙarfafa sakamako. Koda lokacin ziyartar dakin motsa jiki, azumi ko cin abinci mai ƙananan kalori, ba koyaushe ake samun nasarar sakamako ba.
Dalilai 10 da ke hana asarar nauyi
Yana faruwa cewa yarinya tana zuwa kullun don wasanni da abinci, amma har yanzu nauyin yana tsaye. Matsalar na iya kasancewa cikin yanayin motsinta ko rashin bacci. Da kyau, ko kuma akwai wasu dalilai. Da ke ƙasa akwai jerin manyan dalilan da ke hana ku rasa ƙarin fam.
Dalilin # 1: Yawan kiba
Ba za ku iya kawar da ƙwayoyi gaba ɗaya daga abincinku ba. Jiki yana buƙatarsu kamar yadda sunadarai da carbohydrates suke. Rashin su na iya haifar da rushewar tafiyar matakai na rayuwa. Yana da kyau a lura, duk da haka, cewa cin abinci mai wadataccen mai mai yawa ba zai taimaka maka rage nauyi ba.
Masana ilimin abinci mai gina jiki sun ce yana da daraja shan ƙwayoyin da ba su ƙoshi ba. Ana samun su a cikin kifi (kamar su kifin kifi), abincin teku, zaitun, avocados, da kwayoyi. Yawan kitsen da aka ƙayyade akayi daban-daban. Tallafin yau da kullun ga mutanen da ke ƙoƙari su rasa nauyi ya kai 0.8-1 g kowace kilogram na nauyi.
Dalilin # 2: Cin abinci mai yawan kalori
Masana kimiyya sun gano cewa matan da ke kan abinci suna kangewa daga rage kiba ta abinci mai kalori mai nauyi. Wadannan kayayyakin sun hada da: kayan kamshi (waina, kayan zaki), croutons, ice cream da 'ya'yan itace masu zaki (ayaba). Hakanan ya kamata a manta da abubuwan sha mai yawan kalori (soda mai zaki).
Don hana jiki jin yunwa, ana ba da shawarar yin amfani da abinci mara rabo (ƙananan kashi 5-6 kowace rana). An saita girman aiki daban-daban (gwargwadon nauyin farawa da sakamakon da ake so). Tare da wannan abincin, ba za a sami buƙatu da buƙata na ciye-ciye ba.
Dalilin # 3: Yin amfani da sauƙin carbohydrates da sugars
Mono- da disaccharides - "Mai daɗin" carbohydrates masu sauki ne. Sau ɗaya a cikin jiki, suna haifar da haɓakar haɓakar insulin. Cin abinci wanda ya ƙunshi su yana haifar da kasancewar yunwa koyaushe. Jiki yana ƙoƙari ya kawar da wannan jin daɗin ta hanyar saurin ciye-ciye, wanda ke haifar da bayyanar ƙarin fam.
Don adana adadi mai kyau, ana ba da shawarar ƙara ƙwayoyin carbohydrates masu haɗari a cikin abincin (ana shagaltar da su sannu a hankali) da kuma sarrafa yawan ciwan sukari mai ladabi. Cikakken carbohydrates masu hadewa sun hada da hatsi da siffofin hatsi, masu sauƙi - abubuwan sha mai ƙanshi, jam, jam, sukari.
Dalilin # 4: Rashin Bacci / Barci mara kyau
Ingancin bacci kai tsaye yana shafar aikin jijiyoyin da ke cikin kwakwalwa, waɗanda ke da alhakin samar da homonon da ke cikin aikin jiki. Rashin bacci na yau da kullun yakan shafi ƙarfin ku da lafiyar ku gaba ɗaya.
Rashin nauyi ba tare da yanayin bacci na yau da kullun yana da matsala ba. Dole ne baligi ya yi bacci aƙalla awanni 7 a rana domin jikinsa ya yi aiki daidai. Yayin bacci, ana samar da ƙananan cortisol (hormone mai wahala wanda ke haifar da ƙarin fam). Tare da rashin isasshen lokacin bacci, matakin gyaran stucco (sinadarin jikewa) ya ragu sosai, wanda ke kara jin yunwa.
Shima wadataccen bacci yana da sakamako mai kyau akan motsa jiki. Gwargwadon yawan bacci, gwargwadon ƙarfin da jikinku zai adana. Don ingantaccen bacci, ba a ba da shawarar a sha abubuwan sha da ke cikin cikin inan awanni kaɗan kafin hakan ba.
Dalilin # 5: stressarfin damuwa
Tabbatacce ne a kimiyance cewa damuwa da sauran rikice rikice na tsoma baki tare da rage nauyi. A wannan yanayin, ana fara samar da cortisol (wani tashin hankali na hormone) a cikin guntun adrenal. Sakamakon yawaitar sa, mutum ya kan fara jin yunwa (ko da kuwa bai daɗe da cin abinci ba), wanda yake ƙoƙarin cin nasara tare da taimakon kayan ciye-ciye masu cutarwa.
Yawan adadin cortisol yana haifar da tarin kitsen jiki. Wannan shi ne saboda hormone yana inganta haɓakar tsoka kuma yana jinkirta saurin metabolism. Har ila yau damuwa na yau da kullun yana shafar ingancin horo, saboda matakin makamashi na ciki yana sauka cikin sauri.
Dalilin # 6: Cin abinci mai yawa
Trans fats sune kwayoyin mai mai ƙima waɗanda ke ƙunshe da maƙalar ninki biyu na daidaitawar "trans". Yin amfani da mai mai yawa yana cutar da lafiyar gabaɗaya: yana ƙaruwa matakin cholesterol a cikin jini, yana ɓata hangen nesan jijiyoyin jiki, yana haifar da ci gaban cututtukan zuciya da rage saurin metabolism. Masana ilimin abinci mai gina jiki sun tabbatar da cewa isomers trans fatty acid (TFA) sune manyan abubuwan dake haifar da kiba. Ana samun yawancin mai mai yawa a cikin abinci masu zuwa:
- mayonnaise;
- kayan marmari;
- abinci mai sauri;
- kwakwalwan kwamfuta;
- daskararre Semi-gama kayayyakin.
Dalilin # 7: Rashin fiber a cikin abinci
Don rasa nauyi, ba za a iya yin watsi da fiber a cikin abincin yau da kullun ba. Fiber shine ƙaramin rukuni na carbohydrates, yana rage rage ƙwayar cholesterol da matakan sukarin jini, yana kawar da sha'awar babban abincin abincin kalori. Bugu da kari, fiber yana taimakawa wajen inganta narkewar abinci, hanzarta saurin sarrafa abubuwa.
Fiberara fiber a cikin abincin, ya kamata ku lura da yawan yau da kullun. Misali, 'yan mata masu matsakaitan shekaru 20-40 suna buƙatar 25 g kowace rana. Abincin da kansa yakamata ya bambance, idan kuka cinye samfurin mai wadataccen fiber, babu wani sakamako mai kyau. Daga cikin tushen tushen zare, akwai: bran (m da nika mai kyau), busassun 'ya'yan itatuwa, pears, peas, broccoli, almonds da goro.
Dalilin # 8: Rashin kulawa da ƙarfin horo
Cardio yana da mahimmanci musamman don asarar nauyi. Waɗannan sun haɗa da iyo, saurin tafiya, gudu, tsalle, rawa mai ƙarfi (alal misali, zumba). Tare da taimakon nauyin zuciya, an sami abubuwa da yawa masu kyau: yanayin bacci da aikin tsarin numfashi an daidaita, an kawar da tarin mai, jiki ya zama mai juriya.
Yawancin 'yan mata suna zuwa ƙungiyar motsa jiki don horarwa kawai a kan masu kwaikwayon, gaba ɗaya suna watsi da abubuwan cardio. Aikin motsa jiki akan masu simulators yana nufin haɓaka tsokoki, cimma nasara. Suna da mahimmanci wajen gina kyakkyawan jiki, amma ana buƙatar cardio don rasa nauyi. An ba da shawarar canzawa tsakanin motsa jiki da motsa jiki.
Dalilin # 9: Babu isasshen furotin a cikin Abinci
Rashin furotin (furotin) yana haifar da rikicewar hormonal da raguwar rigakafi, wanda ke shafar asarar nauyi. Protein yana taimaka muku rasa nauyi ta hanyar ƙona mai, ba tsoka ba. Tare da taimakonsa, yana yiwuwa a hanzarta saurin metabolism. Wannan yana buƙatar cinye akalla gram 130 kowace rana. Kuna iya samun furotin daga kayan dabbobi (nama, kifi) da kayan lambu (legumes, kayan lambu) asalin.
Dalilin # 10: Rashin isasshen shan ruwa
Ruwa na daya daga cikin abinci mai matukar amfani ga jiki. Yana taimakawa wajen saurin saurin metabolism, aikin yau da kullun na kayan ciki. Ruwa hanya ce da ba za a iya maye gurbin ta don rage nauyi ba, wani bangare ne na tsarin tafiyar da rayuwa, yana cire gubobi da gubobi daga jiki.
Tare da rashi, metabolism na raguwa sosai, wanda ke shafar adadi. Yana kara yawan kudin kalori. Babban mutum yana buƙatar shan kusan lita 2.5 na ruwa kowace rana (adadin daidai ya dogara da nauyi). Wannan zai zama daidai da asarar kilocalori 150.
Kammalawa
Ya kamata a tuna cewa manyan abubuwan da ke cikin adadi mai kyau sune motsa jiki, lafiyayyen bacci (aƙalla awanni 7), yanayin motsin rai na yau da kullun da abinci mai kyau. Karkatawa aƙalla ɓangare ɗaya na iya rinjayar mummunan adadi. Masana ilimin abinci mai gina jiki sun ba da shawarar bin ƙa'idojin abinci, wannan zai rage sha'awar manyan abinci mai kalori.
