Ta yaya zan kara nauyi? Ta yaya zan ƙara nauyi a cikin zobe? Ta yaya zan kara nauyi da dabino?

Cimmawa da kiyaye madaidaicin nauyi yana buƙatar abinci mai dacewa.
Dole ne tsarin ya dace da yanayin aikin mutum, shekaru da sauran ka'idojin kiwon lafiya da aka yi la'akari da shi.

Wasu na iya tunanin cewa yin kiba abu ne mai sauqi, amma akwai wasu da ke fama da sirara ko rashin kiba, kuma a wajensu yin kiba babbar matsala ce.

Ta yaya zan ƙara nauyi a cikin zobe?

Fenugreek yana daya daga cikin legumes da ake samu a kusan kowane gida, kuma yana daya daga cikin ganyayen da ake amfani da su wajen kara nauyi.
Bayan taimakawa wajen samun kiba, yana da wasu fa'idodi, kamar:

• Daidaita matakin sukari a cikin jini, yayin da yake aiki don rage shayar da sukari, wanda ke taimakawa wajen daidaita ƙwayar insulin.
• Rage matakan cholesterol masu cutarwa a cikin jini, saboda yana ƙunshe da sikari da yawa waɗanda ba su da sitaci waɗanda ke ba da gudummawar sake shan gishirin bile.
• Daidaita aikin tsarin narkewar abinci da kuma hanzarta motsin hanji, saboda yana dauke da sinadirai masu yawa kamar baƙin ƙarfe da potassium.
  Hakanan yana da wadatar bitamin C da A.
• A cikin 2011, mujallar "Phytotherapy Research" ta buga cewa cin kofin fenugreek rabin sa'a kafin abinci yana taimaka maka ka kawar da ƙwannafi na dindindin.

Kuna iya amfani da zobe don samun nauyi a cikin mako guda ta hanyoyi da yawa, ciki har da:

1. A rinka cin kofin fenugreek decoction mai zaki da farar zuma sau uku a rana.
2. Azuba man fenugreek cokali uku azuba cokali daya na zuma aciki asha ruwa sau biyu a rana.
3. Sai azuba cokali guda na 'ya'yan fulawa da bakar zuma cokali daya a cikin ruwan tafasasshen kofi a sha sau biyu a kullum.
4. Ƙara cokali guda na fenugreek na ƙasa a cikin kofi na madara mai dumi, zai fi dacewa da yamma.
5. Ƙara shuke-shuken fenugreek a abinci da salads.

Ta yaya zan kara nauyi da dabino?

Dabino na ɗaya daga cikin mafi kyawun abinci waɗanda ke taimakawa wajen samun kiba, saboda suna da wadataccen sukari da adadin kuzari. gram 100 na dabino yana ba ku kimanin adadin kuzari 280.

• Dabino suna da sauƙin narkewa kuma suna da saurin tasiri a jiki, suna da tonic gabaɗaya kuma suna taimakawa wajen magance anemia.
• Dabino na dauke da ma'auni mai kyau na potassium, magnesium, iron, zinc, sodium da phosphorus.
• Hakanan dabino ya ƙunshi bitamin da yawa kamar bitamin A, D, B6, C, da K.
• Har ila yau yana dauke da folic acid, wani nau'i na bitamin B wanda ke magance anemia.

Akwai hanyoyi da yawa na amfani da dabino don samun kiba, mafi inganci daga cikinsu sune:

1. A rika cin dabino guda bakwai a kan komai a ciki kullum.
2. A hada dabino da gilashin madara mai dumi a sha kullum.
3. Amfani da dabino wajen yin zaki ko cushe kayan da aka toya.

Ta yaya zan kara nauyi a cikin lafiya?

Don samun kiba ta dabi'a, dole ne ka fara tabbatar da cewa babu wata matsalar lafiya da ke shafar nauyi ko haifar da asarar nauyi.
Don haka kada ku yi jinkirin ganin likita idan kuna ci gaba da asarar nauyi.

Kuma idan rahotannin kiwon lafiya suna da kyau, muna iya buƙatar canza tsarin abincin yau da kullun, kuma kuna iya amfani da waɗannan abubuwan:

• Yawancin masana harkar abinci mai gina jiki sun yarda cewa ya zama dole a ci abinci biyar ko shida a rana, muddin abincin ya kasance mai sauƙi kuma ya tattara cikin sinadarai masu gina jiki.
• Ku ci sabo da ruwan 'ya'yan itace kuma ku nisanci wanda aka tattara.
  Mayar da hankali ga 'ya'yan itatuwa masu yawan kalori kamar ayaba, mango da avocados.
  Hakanan zaka iya ƙara madara gaba ɗaya da farar zuma a cikin santsi.
• Kada ku yi jinkirin samun abun ciye-ciye kafin kwanciya barci, saboda jikin ku yana buƙatar wasu kuzari yayin barci don aiwatar da wasu muhimman matakai don sake farfado da jiki.
• Motsa jiki yana da mahimmanci don cimma madaidaicin nauyi.
  Motsa jiki yana daidaita cin abinci kuma yana taimaka muku samun adadi mai kyau.

Ta yaya zan kara nauyi da sauri?

Akwai wasu abinci waɗanda ke ɗauke da adadin kuzari waɗanda za a iya ƙara akai-akai cikin jadawalin abincin ku na yau da kullun:

1. Kwayoyi Kowane gram 100 na goro ya ƙunshi kusan 500: 600 adadin kuzari.
2. Man gyada ko man almond.
   Cokali ɗaya na wannan man shanu zai ba ku adadin kuzari 100.
3. Busassun 'ya'yan itace, sabanin yadda wasu suke tunani, suna da wadatar bitamin, ma'adanai da adadin kuzari suma.
4. Kayan lambu masu sitaci irin su dankali, dawa, artichokes, masara, parsnips da squash.
5. Cream da cuku mai cike da kitse sune tushen furotin, kuma kowane gram 100 yana dauke da adadin kuzari 300.
6. Fari da shinkafa Basmati, inda matsakaicin abun ciki a kowace gram 100 na shinkafa ya fito daga 350: 450 adadin kuzari.
7. Ƙara cokali na mayonnaise a cikin abincinku, cokali na mayonnaise yana dauke da kimanin calories 100.
8. Kwayoyin flax da chia sun ƙunshi kusan adadin kuzari 100 a kowace gram 500.

Ta yaya zan kara nauyi a cikin wata guda?

Akwai kuma rukunin ganyayen halitta waɗanda ke taimakawa buɗe sha'awa da samun kiba, gami da:

1. mint
   Mint yana kunna glandan salivary da enzymes masu narkewa, wanda ke taimakawa inganta motsi na tsarin narkewa.
   Ganyen Mint na dauke da sinadarin calcium,phosphorus,bitamin E,C,da D,da kuma dan karamin adadin bitamin B,wanda ke sanya mint daya daga cikin mafi kyawun ganyen da ke kara karfin garkuwar jiki.
2. saffron
   Wanda ake siffanta shi da iya magance rashin bacci da damuwa.
   Bugu da ƙari, yana ɗauke da rukuni mai mahimmanci na gina jiki da bitamin.
   Yana da kyakkyawan tushen antioxidants kuma yana inganta fata da gashi lafiya.
   Don haka ko da yaushe gwada ƙara ɗan ɗanɗano na saffron a cikin abincinku.
3. chamomile
   Wanda aka ware a matsayin ɗayan mafi kyawun maganin rigakafi na halitta.
   Tabbatar ku ci kofuna 3 zuwa 4 na chamomile broth a tsawon yini.
   Chamomile kuma shine tushen tushen antioxidants, saboda yana sanyaya cikin ciki kuma yana daidaita matakan sukari na jini.
4. thyme
   Thyme yana daya daga cikin mafi kyawun ganye da ake amfani dasu don kawar da matsalolin narkewar abinci da ƙwayoyin cuta.
   Kowane gram 100 na thyme ya ƙunshi 400 MG na calcium, 20 MG na baƙin ƙarfe da kusan MG 160 na bitamin C.

Ta yaya zan sami kilo 10?

Anan akwai jerin wasu abinci da abubuwan sha waɗanda ke ɗauke da adadin kuzari mai yawa.

Ta yaya zan kara nauyi yayin da nake da ciwon sukari?

Wasu masu fama da ciwon sukari na iya samun matsala wajen rage kiba, kuma sau da yawa ana yin wahala ta hanyar rashin iya cin wasu abinci.
Amma ba zai yiwu ba kuma za ku iya samun ƙarin nauyi ta hanyar waɗannan matakai guda goma da masana abinci mai gina jiki da yawa suka ba da shawarar.

1. Koma zuwa likitan halartar don gano dalilin asarar nauyi, idan bayyanar cututtuka na bakin ciki sun fara bayyana bayan ciwon sukari.
2. Yi ayyukan da likitanku ya ba da shawarar akai-akai kowace rana.
3. Raba abincin yau da kullun zuwa manyan abinci guda 6, don ku ci abun ciye-ciye kowane awa 3.
4. Tabbatar kun ci isasshen furotin mai lafiya don ƙarfafa tsokoki.
5. Dogaro da tushen kitse na halitta kamar man zaitun da man sunflower.
6. Ka guje wa nama mai kitse kuma ka ci kifi da yawa kamar salmon da sardines.
7. Ku ci carbohydrates masu ƙarancin sukari.
8. A sha sabon abin sha ko ruwan 'ya'yan itace sa'a daya kafin ko bayan cin abinci.
9. Tabbatar shan aƙalla gilashin ruwa 8 tsawon yini.
10. Idan kun fi son shayi da kofi, ku kula kada ku sha fiye da kofi 3 kuma ba tare da sukari ba.

Idan kuna samun nauyi da wahala, kawai ku ci gaba da cin abincin da ya dace, kuma da ɗan haƙuri, babu makawa za ku cimma burin ku.