Idan akwai makasudin rasa nauyi, dole ne ka ƙayyade bukatunka. Don kada ku ci abincin yunwa ku bukaci yin yaudara. A cikin wannan labarin, mun gabatar da hanyoyi 21 don yin wannan.
1. Fara da miya
Cikali 250 ml tare da kayan lambu ko kaza ko gurasar miya a gaban babban tayi yana aiki abubuwan al'ajabi: ruwan zafi mai cika da ya cika ciki yana ba da jin dadi sosai.
Yin la'akari da halin da mutane ke yi a kan abincin burodi, masu gina jiki sun lura cewa ba tare da wani lamari na lamiri ya ci kashi fiye da 73% ba fiye da yadda za a iya ba da sadaka, kuma ba su gane wannan gaskiyar ba.
3. Ku tafi kwanakin
Ya bayyana cewa a kan dadin bukukuwan aure, mata suna nuna mafi kyau, fiye da saba, ci. Amma mutanen, a akasin haka, suna da karin kwanakin kwanakin kwanakin.
4. Kada ku ci abincin dare ta fitilu
Haske mai haske mai haske shine aboki mai aminci na cin abinci.
5. Ku ci nama
A lokacin gwaji, masana kimiyya na Amirka sun gano cewa mutane, a cikin abincin abincin gina jiki shine kashi 30%, sun cinye kimanin 441 kcal a kowace rana ba tare da wadanda suka karbi 15% kawai na gina jiki ba. Amma ka tuna: haɓaka a cikin yawancin furotin a cikin abincin za su je jikin kawai idan ba ka damu da aikin aiki a dakin motsa jiki ba.
6. Rufe idanu
CAT C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C To C C C C C C C C C C C C C C C C C C C C C C C C C C C C C Na C C Na Na C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C: Teburin shine duk abin da kuke shirya ku ci, da hannu da cokali mai yatsa kuma kunyi idanuwanku. Jigon gwaji shine cewa kun yarda da kwarewarku na sirri: jin dadin sauti na yau da kullum ya zo tun kafin compote. Bayanin yana da sauki. Mutum ba shi da sauraron sakon jikinsa ba, idan duk abokan aiki a kan abincin rana ya ba da umurni kayan abinci ko wani abu mai ban sha'awa yana faruwa a gidan talabijin, ko kuma ɗan adam na fasaha ya san cewa abincin abincin ya kamata ya zama mai ban mamaki. Amma idan ka koyi sauraron jikinka, to, har ma da kallon hotunan bautar, za a iya zartar da siffarka.
7. Sha multivitamins
Yawancin bincike sun nuna cewa jikin mutum yana karban nauyin abubuwan da ake ganowa ta hanyar yin amfani da kira na hormone ghrelin, wanda ke da alhakin cikewar yunwa. Kuma ku, ba shakka, ku ci fiye da yadda aka tsara.
8. Duba hannunka
Sanya jaka a hannun "mara aiki" (hagu, idan kun kasance hannun dama) - kuma tabbatar da cewa akwai sauri, kamar yadda ya saba, ba zai yi aiki ba. Abin da kuke buƙata shine: maida hankali akan hormone mai cike da jinin ya kai matakin "duk abin da ba zan iya ba" game da minti 20 bayan fara cin abinci, wanda ke nufin cewa ta lokacin da ka fitar da salatin, akwai wani abu da zai iya ɓoyewa.
9. Kauna ganyayyaki
A cikin binciken kimiyya an tabbatar da ita: mata, wadanda suka fara cin abincin daga ɗaki na letas (100 kcal), sun cinye adadin kuzari 12% a lokacin idin - ko da yake ba su yi tunani game da abincin ba ko ƙuntatawa. Masu aikin gina jiki sunyi imani da cewa duk asirin shine a cikin kayan shafa mai gina jiki wanda ke da albarkatun kore.
10. Sauya zuwa blue
Bayan bincike mai zurfi, masana kimiyya na China sun gano ilimin da wannan launi ke yi a kan mutumin kamar yadda yake ji. Kusar sinadarai, napkins da jita-jita, bisa ga lura da masanin Sinanci, ya tilasta mutumin ya sannu a hankali da sauri ya karbi sakonni na kwakwalwa, ya yi ta ba da jin dadi, duk da haka, babu wanda ya hana ka sake sake gina gadon sararin sama a cikin sautunan sama tare da abincin tare da ra'ayi na teku.
11. Yi hankali da pizza
Masu lura da abinci masu kulawa da hankali sun lura cewa abincin da aka yanka da nau'i-nau'i-nau'i-nau'i (kamar pizza ko kodayaccen kakanta) yana da haɗari mai haɗari ga ƙawan. Wannan nau'i ba ya ƙyale ka ka bincika girman ƙwayarwa - wannan shine maɓalli ga asiri dalilin da yasa apple ɗin naúra ya ƙare da sauri.
12. Ƙara kitsen
Don ƙona carbohydrates mai sauri, jikinka yana da isasshen lokaci-biyu - bayan haka kuma ya nemi abinci. Yin aiki na fats na iya ɗauka lokaci mai tsawo, amma kun ji tsoron su kamar wuta. Kuma gaba ɗaya a banza. Rashin ƙananan ƙwayoyin cuta suna yin gyaran fuska a cikin jiki (sabili da haka, asarar nauyi). Don zama da kuma ciyar da shi don adadin ku, kunshe a cikin menu mai amfani unsaturated: a cikin saladodobavlyay avocado yanka, kwayoyi ko tsaba, yin abokai da mai kifi da kifi a kan high quality man zaitun.
13. Pei
Wani abu tsakanin abincin da abin sha, 'ya'yan itace da ke kan ruwan sha yogurt yana da kyau a cikin sigogi uku. Cikakken furotin, dulled da yunwa; fiber, ba da jin dadi ba tare da karin adadin kuzari (godiya ga 'ya'yan itatuwa); da kuma alli (musamman ma idan ka haxa yogurt tare da banana) - kashi na karshe shine alhakin gaskiyar cewa an kone jikin, kuma ba a ajiye shi ba.
14. Zaɓi gurasa
Don ƙin shi yana da wuya, kuma ba lallai ba ne. Kawai cin naman alkama, da kuma hatsi na gari na gari - yana da sau biyar da rabi fiye.
15. Ba merzen ba
Masu kula da gidajen cin abinci suna da masaniya kan cewa babban abokiyar wolf ya ci abinci mai sanyi, saboda haka duniyoyin iska sun ƙunshi cikakken ɗakin. Hanyar da ta fi dacewa don kada kuyi jarrabawar ciki shine kiyaye jikin ku dumi.
16. Ku guji taron jama'a
A matsakaici, mutumin da yake cin abinci a cikin kamfani guda uku, ya lalace 75% mafi yawan abinci fiye da wanda zai ci shi kadai. A teburin sunan marasa sunan - sau biyu a saba.
17. Kasa kalmomi
Masanan kimiyya na Birtaniya sun gano cewa samfurori na al'ada sunfi amfani da nauyin ku fiye da kayan abinci masu low-calories mai ƙananan. A kowane hali, masu halartar gwaji, wadanda suka ji dadin gargajiya na al'ada, sun ci abinci da wadata kuma sun ci kasa da yadda suka saba cikin sa'o'i 24 masu zuwa. Wadanda suka zaba abincin kayan abinci mai cin abincin, bari duk abin da ke ciki da kuma ƙarshe.
18. Crunch da karas
Masana kimiyya daga Ireland sun jawo hankali ga gaskiyar cewa karamin karamin karamin karamin yaro ne mafi girma fiye da wanda aka hura wa dafa abinci. Bari mu kara kashewa: yana damuwa mafi kayan lambu da 'ya'yan itatuwa.
19. Ka tuna da shanu
A hakikanin gaskiya, suna cin abinci sosai: kusan ba tare da fashe ba, amma tare da danko. Wannan dabarun kuma ya dace da ku: raba tsakanin yau da kullum abinci (300-350 kcal kowace), biye a cikin lokaci na lokaci (kimanin 3 hours), to, zabin jini ba zai canzawa sosai ba, kuma za ku zama marasa tsaro daga jin yunwa da ke sa ku shafe ku hanya duk-yalwa.
20. Rike numfashinka
Gishiri mai daɗi tare da kirfa shi ne mafi karfi fiye da ƙananan juyawa, kada ku jayayya. Girmansa na allahntaka yana motsa ɓarna na insulin, kwakwalwa yana gane irin wannan siginar da gangan: uwar gida yana jin yunwa. Yanzu ya bayyana a fili dalilin da ya sa ya sadu da abokai a cikin cafe-confectionery "a kan kofin shayi" - wannan ne tsabtatawa na mugunta?
21. Kama kifin
A cikin bayanin samfurori da ke tabbatar da yunwa, wanda likitan Australiya Suzanne Holt ya tattara, kifi yana zama na biyu mai daraja - kawai a tsakanin dankali da oatmeal. Wannan yana nufin cewa kilo 100 a cikin kifi ne mafi kyau fiye da wani kaza ko rago mai kimanin 100 kcal. Ши Cшиши Cakamat Cats C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C A C C C C C A C C C C C C C