Kiwon lafiyaHealthy cin

Yadda za a daidaita ikon?

Our lokaci ne halin ba kawai ta ba dama fasaha ci gaba, amma a lokaci guda kuma da taro cuta cewa kawai bai zama na kullum ga talakawan mutum. Ina da matsaloli tare da kasancewa kiba, a take hakkin da kayan ciki, kullum gajiya? Mutane da yawa bayyana, ko ta yaya maras muhimmanci, saboda rashin iya rage cin abinci. Yadda za a daidaita ikon?

Ƙayyade abin da zai zama manufa rabo daga sinadaran ne quite wuya a gare ka. Kowane mutum na da musamman: da jiki, salon, shekaru, nauyi, da dai sauransu Duk da haka, a cikin wasu iyaka, a daidaita cin abincin nasu ne shakka zai yiwu. Kada shi za ka iya ko da kanka. Yana da muhimmanci a san da dama ma'auni na gina jiki a rage cin abinci. A rabo daga furotin kamata asusu na game 30-35% na yau da kullum menu, carbohydrates - 35-40%, mai - 25-30%. Wannan balance zama dole ya yi kokarin tsare.

Bugu da kari yana da muhimmanci sosai cewa a daidaita cin abincin nasu (furotin, fats, carbohydrates) cikin sharuddan da yawan wadannan sassa, yana da wani kadan darajar da yarda abinci. Yana da muhimmanci a aure rabo ba manyan. A wannan yanayin, akwai dole a kalla sau biyar a rana. Sa'an nan ba za ka ji yunwa, kuma tafiyar matakai na rayuwa zai iya za'ayi yawa sauri.

Kowace safiya ya kamata a fara da cikakken Hearty karin kumallo. Don daidaita cin abincin nasu, a can ne bukatar kusan nan da nan bayan tashi mai gidan. A wannan lokaci jiki yana bukatar sabon makamashi. Idan ba ka ba shi abinci, ya zai dauke shi a matsayin danniya factor da kuma fara hana metabolism da kuma tara "rai reserves" a cikin nau'i na mai. Wannan adversely rinjayar da kiwon lafiya da kuma adadi. Mafi zabi ga karin kumallo - oatmeal. A hatsi dauke da hadaddun carbohydrates da kuma bitamin na kungiyar B. Dinner, a akasin haka, kada ta kasance m. A yamma, da metabolism slows saukar.

Domin daidaita ikon gina jiki da abun ciki, wajibi ne su ci nama (zai fi dacewa low-mai naman maraki, kaji) da kuma kifi. Mafi m fats samu a kifi. Mayonnaise, a biredi, salatin dressings, margarine da gravies ya kamata a yi watsi. Har ila yau kada ka manta game da kiwo kayayyakin - yogurt, gida cuku, yogurt, da dai sauransu

Amfani don amfani kamar yadda zai yiwu abinci da suke da high a fiber. Wadannan sun hada da launin ruwan kasa shinkafa, dukan hatsi gurasa, mafi kayan lambu, raspberries, prunes, kwayoyi, bushe apricots da sauransu. A da kyau-sarrafa abinci suna mafi kyau ci abinci a adadi kaɗan (pastries, fari gurasa, taliya, farar shinkafa).

Don yin shi sauki tsaya ga wadannan dokoki, za ka iya ƙirƙirar rage cin abinci da ya shafi daidaita cin abincin nasu domin a mako. A wani talakawan rana wani mutum yana bukatar 2200 kcal. Wannan adadi yana bukatar da za a gyara shan la'akari da halaye na jikinka da salon (motsi ko ba). A cewar Table kalori ne sauki yin lissafi nawa ka shirya cinye makamashi a lokacin da rana. Samfurin menu zai yi kama.

1-da karin kumallo:

  1. Oatmeal ba tare da man fetur.
  2. Boiled kwai (daya).
  3. Kayan lambu salatin.
  4. Tea tare da Ginger.

2nd karin kumallo:

  1. Persimmon.
  2. Apple.
  3. Shayi.
  4. Crunches.

abincin rana:

  1. Kifi (ɗaya da ɗari grams).
  2. Kayan lambu.
  3. Tea da kirfa.
  4. Boiled nama.

abun ciye-ciye:

  1. Kwayoyi.
  2. Ruwa.
  3. Low-mai yogurt.
  4. Rumman ruwan 'ya'yan itace.
  5. Da dama Khlebtsov.

abincin dare:

  1. Cuku ba tare da gurasa.
  2. Cottage cuku (low-mai).
  3. Yogurt da kirfa.
  4. Ruwan tumatir.
  5. 'Ya'yan itãcen marmari.

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