Nasihu ga waɗancan matan masu sa'a waɗanda ke buƙatar ƙaruwa

Siririyar mace tana cin abinci

Mun saba da tunanin cewa mata koyaushe suna son rage kiba don yin kyau, cewa ƙarin kilo sune al'ada kuma dole ne a ci abinci don samun nauyi shine utopia. Idan kana daya daga cikin matan da ke wahala saboda dole ne ka kwana da yunwa domin ka rage kiba kuma ka kasance cikin layin ka, abu ne na al'ada ka dauka cewa matan da dole ne su kara kiba duk suna da sa'a.

Amma gaskiyar ita ce cewa ba su jin daɗi sosai (ko kuma ba duka ba). Samun mai ba koyaushe yana da sauƙi ba yayin da motsa jiki ya zama mai siriri, kuma macen da ke son yin kiba don yin kyau zai iya samun abin da wuya fiye da yadda ta zata tun farko. Kuma shine cewa ba kowane abu ya dogara da cin buns ko pizzas baDon samun nauyi dole ne kuyi shi ta hanyar damuwa da kuma cikin koshin lafiya. Idan ba haka ba, yana yiwuwa lafiyar ta yi mummunan tasiri.

Duk da yake yawancin mata suna neman ingantattun hanyoyi don rasa waɗancan ƙarin fam ɗin, akwai wasu mata da yawa waɗanda ke buƙatar haɓaka da kuma don su, yana da matukar wahala a sami waɗannan fam ɗin kuma a kasance cikin ƙoshin lafiya. Anan akwai wasu nasihu a gare ku don ƙoƙarin ƙara nauyi.

Dole ne ku yi amfani da waɗannan nasihun har sai kun sami nauyin da kuke nema. Da zarar kun isa gare su, muna ba da shawarar cewa ku fara daidaitaccen abinci don samun abinci mai kyau. Ka tuna cewa cin abinci mai kyau da motsa jiki koyaushe zasu kasance masu lafiya ga lafiyar jiki da motsin rai.

Motsa jiki don kunna yunwa

Mace mai cin karas

Motsa jiki yana motsa sha'awa kuma saboda haka za ku kasance cikin yunwa don cin abincin rana ko abincin dare. Wannan ba yana nufin cewa dole ne ku ci komai ba, kawai motsa jiki kafin cin abinci zai sanya ku cikin yunwa kuma ku ci ƙari. Tabbas, yi ƙoƙari kada ku ci duk abin da kuke da gani kawai saboda dole ne ku sami nauyi, kuma kula da lafiyarku.

Don haka sami aikin yau da kullun wanda zai taimaka muku yin wasanni kafin lokacin cin abinci, kamar safe ko kafin cin abincin dare.. A wannan ma'anar, zaku iya kula da jikin ku ta hanyar ƙarfafa shi, kuma ku ma za ku ji yunwa. Mace da ke cin abinci, ko da ta motsa jiki daga baya, ya kamata ta ci tunaninta game da adadin kuzari da take sha, a wurinku kuna da 'yanci ku ci wani ɓangare ko biyu na farantin lafiya.

Ku ci abinci 5 a rana kuma ku ci abinci tsakanin abinci

Kamar waɗancan matan da dole su rage kiba, idan za ku yi kiba yana da mahimmanci ku ci tsakanin abinci 5 zuwa 6 a rana. Waɗannan abincin sune: karin kumallo, abincin rana, abincin rana, abun ciye ciye da abincin dare. Amma a yanayinku, idan tsakanin cin abinci kuna da sha'awar cin abincin, kada ku ƙi.

Amma lokacin da na ce nibble, ba ina nufin ku ci farkon kayan da kuke da shi a ma'ajiyar kayan abinci ba. Yi tunanin cewa ya zama dole don kula da lafiyar ku kuma don wannan mafi kyawun abu shine ku ci lafiyayyen abinci. Nutsan kwaya ko breadan gurasa kaɗan na iya zama kyakkyawan mafita don cin wani abu tsakanin cin abinci.

Yi la'akari da abincin caloric

Mace mai cin duwawu ba tare da tayi kitso ba

Yawancin mata suna buƙatar sarrafawa da yawa lokacin da suke cin abinci masu amfani da kalori, kuma idan suna son rage kiba ya kamata su duba yawan abincin da suke ci a mako. Amma a cikin yanayinku, zaku iya amfani da waɗannan abinci masu amfani da kalori sannan ku sanya su cikin abincinku, ku tabbatar suna cikin koshin lafiya. Kuna iya cin shi tsakanin abinci kuma zai taimaka muku samun ƙananan adadin kuzari cikin yini. Waɗannan abinci na iya zama: goro, yogurts ko madara cikakke, hatsi da sukari, 'ya'yan itace kamar ayaba ko inabi, da sauransu.

Kamar yadda na gaya muku a baya, ku manta game da abincin da ke da illa ga lafiyar ku (da na kowane mutum), kamar su kek ɗin masana’antu ko ingantaccen sugars. Waɗannan abinci za a iya cinyewa, amma a matsakaici da 'yan kaɗan a wata.

Kula da adadin kuzari

Kamar dai lokacin da mace take son rage kiba, a wannan matakin dole ne kuyi amfani da calorie control amma akasin haka. Don samun damar ɗaukar nauyi a hankali, dole ne ku sami kuɗin shiga na adadin kuzari tsakanin 2000 zuwa 2500 kowace rana. Abu na yau da kullun a cikin abincin mace yawanci kusan adadin kuzari 1200 ko 1500 ne ... kamar yadda kuke gani ƙaruwar tana da girma, amma cin abinci mai cin kalori tsakanin abinci (kamar yadda na ambata a sama), ana samun saukinsa cikin sauƙi.

Ku ci abincin da ake yi a gida

Abincin da aka yi a gida don gudun samun kiba

Gaskiyar cewa dole ne ka kara nauyi ba yana nufin cewa dole ne ka ci abubuwan da zasu cutar da lafiyar ka ba cikin dogon lokaci. Guji yawan cin abinci daga gidan burodi, shagunan kek, kayan ciye-ciye, ko abincin da aka dafa ko mai sauri. Wannan zai taimaka muku kawai don haɓaka mummunan ƙwayar cholesterol. tunda lafiyarku bata cikin yanayi mai kyau. Lafiyayyen abinci ya fara zuwa.

Plementsauki kayan abinci na abinci

Yin amfani da waɗannan ƙarin, tare da aikin motsa jiki, zai taimaka muku ƙara yawan ƙwayar tsoka da karɓar wasu abubuwan gina jiki. Don haka kayan abincin na iya zama kyakkyawan zaɓi a gare ku kuma don samun damar samun karin nauyi a hankali ba tare da yin illa ga lafiyarku ba.

Dole ne ku je wurin mai gina jiki

Ku ci fiber saboda kada ku yi kiba

Dukansu don samun nauyi da rashi, aikin dole ne ya kasance tare da kulawa daga ƙwararren mai gina jiki wanda zai iya bin sauyin maganin. Hakanan, idan kuna shan abubuwan karin abincin, dole ne ku kasance a sanya ido sosai don sanin yadda jikinku zai ɗauki waɗannan abubuwan. Koyaushe ka tuna ka shawarci likitanka, tunda abinci mai cike da adadin kuzari ko cin zarafin magani na iya sa ku sami waɗancan kilo da kuke nema, amma ba za su taɓa zama lafiyayyar mafita ba.

Don haka idan kuna tunanin samun nauyi ba tare da masaniyar abinci ta bisu ba ko kuma ba tare da fara zuwa likitanku don jagora ba, cire shi daga kanku. Abu na farko da yakamata kayi shine kaje wajan likitanka kayi bayanin dalilin da yasa kake son kara kiba, ka fada masa irin son da kake samu na kara kiba da kuma idan ya dace da kai ko kuma ya kamata ya zama ya fi yawa ko kasa da haka a jikin BMI dinka (Jiki Fihirisar Mass).


Abubuwan da ke cikin labarin suna bin ka'idodinmu na ka'idojin edita. Don yin rahoton kuskure danna a nan.

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  1.   aidee monrreal m

    Barka dai, ina so in sani ko zaku iya fada min da waɗanne kayayyaki zan iya amfani da adadin kuzari 2751 a kowace rana, kuma wasu menu na biye da su da kuma saurin yin nauyi, abin yana damuna domin na riga na ji cewa ƙasusuwan ƙugu da kirji na suna nunawa, Wannan yana bani tsoro kuma bana son samun wata cuta kamar anorexia ko wani abu makamancin haka, ina fata ku taimaka min, na gode

  2.   Jennifer Sanchez m

    Ina matukar son samun wani abu akan yanar gizo wanda ba cin abinci bane don rage kiba saboda ina da bakin ciki sosai kuma ina so in kara kiba. Zan so idan zai yuwu su sanya min nauyin da ya kamata in auna.na auna 5.5 kuma ina da fam 99. na gode

  3.   nancy m

    Ina kawai kitse a cikin ɓangaren akwai wani abu don
    zama ma'aurata

  4.   Andrea m

    Ina so in san wane irin samfura ko wasu bitamin da zan iya samun aƙalla kilo 6 don Allah ku amsa da sauri

    1.    mel m

      Barka dai Andrea, na ga kun aiko da wannan tsokacin tsawon shekaru, Ina so in san ko kun sami nasarar hakan kuma ta yaya? na gode

  5.   gisel m

    wannan shafin yana da kyau sosai kuma cinye adadin adadin adadin kuzari a rana da alama yana da kyau sosai amma kuma zan so sanin ko zai iya kasancewa tare da kowane ƙarin bitamin ko magani mai lafiya ...
    Ee, zan iya taimakawa da hakan, na gode sosai

  6.   jovanna m

    Barka dai, Ina so in san irin abinci ko bitamin da za ku ci tunda kuna son ƙaruwa. Shekaruna 30 kuma inada nauyin fam 105. Na riga na gaji da fada min cewa nayi siriri sosai. Na gode.

  7.   Emy hatsin rai m

    Da kyau ina gaya muku, waɗannan nasihun suna da amfani…. to zan bishi, zan fada muku idan har yana da tasiri a zahiri, baya bukatar saniya. amma ina son karin fam. fatan alheri ga duka….

  8.   monik m

    Ina so in yi kiba amma bana son cikina ya girma amma wannan yana da kyau

  9.   alicia diana oyola gaspar m

    Barka dai, ina bukatar ku da gaggawa don ku taimaka min tunda naci gaba da rage kiba maimakon hawa kuma ina cikin matukar damuwa kuma wando na ya fara sakin jiki kuma ina son sanin dalilin da yasa bana cin abinci kuma kadan kawai nake ci tunda hakan shine abin godiya zan yi godiya don taimakon ku.

  10.   moon m

    Barka dai, zan jinjina masa sosai, shin zaku iya taimaka min, ni siriri ne sosai kuma ina cikin koshin lafiya kuma ina yin duk mai yuwuwa don samun ƙaruwa amma fiye da hakan, ba zan iya yin hakan ba, na auna 1.68m kuma kawai nauyi 45k godiya.

  11.   mary m

    Barka dai, ina bukatan ku taimaka min, zan so in faɗi abin da ya kamata in yi don kada na kara ƙiba, kawai daga kugu zuwa sama, hannayena suna yin kitso a cikina amma ƙafafuna ba, ina da su sosai fata kuma ni ma ba ni da kwankwaso abin da nake yi ba na son kamannina saboda abin da na ga kafadu ko bayanta mai fadi.

  12.   Macarena m

    Na gode da nasihun. Ina da nauyin kilo 42 kuma ni shekaruna 17 kuma ban san yadda zan yi kiba komai nawa zan ci da yawa. Godiya

  13.   Jazmin m

    Barka dai, na ga shawarwarin da shafin ya wallafa suna da lafiya sosai, kodayake matsalata ita ce ina son kara kiba, amma na rike kugu na da nauyin kilo 58 wanda a yanzu ba zai yiwu a gare ni ba. sakamakon ya kasance!

  14.   sindy m

    Barkan ku wannan shafin yana da kyau, to ina fata kun bani shawara dan in kara kiba 52 kuma nine 1.54 ina jiran amsar ku

  15.   Yaren Anghy (Vzla) m

    Na ga abin koyarwa ne sosai ... Ni yarinya ce 'yar shekara 16 kuma nauyi na ya bambanta sosai tsakanin 43 da 47 daga mako ɗaya zuwa wani ... yana da sauƙi a gare ni in rasa nauyi .. amma idan ya zama na samu hakan yana da matukar wahala .. Zan iya tabbatar maka da cewa Dole ne ka ci sau 5 zuwa 6 kafin ka tashi .. domin hakan ne ya sanya ka kara kiba!

  16.   jose m

    Barka dai, shekaruna 29 kuma na kasance mai fatar jiki duk tsawon rayuwata kuma na gaji da son yin kiba, a halin yanzu ina da nauyin 63 kuma ina da 1.79 kuma ina da fata sosai, shi yasa nake son kara kiba idan wani Na san abin da zan iya yi don kara kiba, na riga na sanya sinadarin bitamin mai dauke da hadadden b da sauran abubuwan da suke cewa kitso ne kuma babu wani abu iri daya, Zan yi matukar godiya idan kun taimake ni, na gode

  17.   joha m

    Barka dai, Ina bukatan taimako, Ina so in kara kiba, shekaruna 1.56 kuma na auna kimanin 20k. Ba na son kiba, kawai dai inada nauyi na al'ada. Yana min wahala in ci sau 40 a rana. wata hanya kuma ?? Ina jiran amsa

  18.   carolina m

    Sannu ina da shekara 25 kuma ina da yara kyawawa guda 2 kuma gaskiyar magana ita ce koyaushe na kasance siriri ne, sannan bayan ciki ban sami damar yin kiba ba kuma ina matuqar sona !!!! Ta yaya zan sami kiba kuma bitamin da nayi amfani da su bai yi min aiki ba, shin ina so in sami aƙalla kilo 5 ??? taimaka !!!!

  19.   may m

    Barka dai ... Ina so ku bani shawarar wani abu a kaina don in kara kiba, nine 1.57 kuma ina da nauyin kilogram 43 ... gaskiyar magana itace na riga na gaji da fada min cewa nayi siriri sosai ko kuma ina cikin maye 🙁

  20.   Paulina Benitez m

    Barka dai, ina son neman tallafi don kiba, ni siriri ne kuma yawanci yana da wahala in kara kiba, amma watanni 2 da suka gabata na kamu da cutar hepatitis A kuma nayi asara mai yawa, yanzu ban san abin da zan yi ba saboda ba zan iya yi ba motsa jiki mai tasiri wanda ke buƙatar ƙoƙari da yawa, don haka zan so in sani ko zaku iya ba da shawarar cin abinci mara motsi ko ƙananan tasiri da motsa jiki wanda zai iya taimaka min samun nauyi da nauyin tsoka.

  21.   dai m

    Barka dai, Ina = cin kadan kadan amma ba don ina jin kitse da rashin abinci ba saboda wannan gaskiyar, amma saboda bakin cikina karami ne ... Ina so in sami kilo kadan dan ganin banda karin kiba da nake samu nauyi a kasan wuyan wuyana.kalli kasusuwa, idon sawun cinya cinyar gindi da kuma tsutsa Ina matsananciyaraaaaaa !!!!!!!!!!

  22.   haifaffen m

    Barka dai, ina da wannan matsalar da nake ci kuma nake ci amma babu abinda na kara kiba …… da kyau jikina yayi kyau amma ina so na dan kara kazanta ………… ..

  23.   Immer m

    Barka dai, ni yarinya ce 'yar shekara 19, na kasance mai fatar jiki amma a wannan lokaci a rayuwata zan so in kara kiba don jin dadi na, ni 1.58 ne kuma ina da nauyin 50, sai suka ce min dole ne in auna aƙalla kilo 55

  24.   zakiyi Mariya m

    Sannu ina da shekara 23 kuma ina da 'ya'ya 2 lokacin da nake karama na kamu da asma kuma na sha magani kuma tun daga nan ba zan iya yin kiba ba na yi bakin ciki sosai kuma ina da sha'awar yin kyau ban kasance da kwanciyar hankali ba game da kamanni na don samun kyakkyawan silhouette, taimake ni da wani abu mai tasiri don saurin nauyi ..

  25.   angie m

    Barka dai, shekaruna 19 kuma na kasance siririya sosai, mutane suna gaya min cewa banyi kama da shekaruna ba kuma zan so daina ganin kaina a matsayin karamar yarinya, zan so sanin yadda ake samun ƙafafu, jela da tsutsa, Har ila yau don samun ɗan nauyi amma ba cikin ciki ba Idan kuna iya ba ni abinci ko abin sha ko kuma wataƙila aikin motsa jiki zan yi matukar godiya

  26.   maria ines maldonado m

    Ina da shekara 33, ina da yara 2 abin ya dame ni saboda shekaruna da tsayinsu nauyin kilos 48 ko 49 ne kawai wani lokaci na rage, ku taimake ni da kyakkyawar shawara don kara nauyi da karfin tsoka, ni ma na tafi dakin motsa jiki amma ni kar ku ga cewa komai yana haifar da sakamako, Idan na sami kilo a cikin mako guda zan kwashe watanni 5 don dawo da shi, Na gode

  27.   fatima m

    Barka dai, shekarata 20 da haihuwa kuma kowa yace nayi kamanni 16 ni siriki ne, na auna kilo 45 na kai 1.62, ina son kara kiba, taimake ni, me zan ci?

  28.   SARA m

    Lokacin da nake yin wasu motsa jiki ... Na kan rasa nauyi nan take ... ban da yawan cin abinci na yana raguwa ... amma zan bi shawarar da zan ci tsakanin abinci

  29.   roxana m

    Barka dai, na dan yi kadan amma a kalla na kirkiri na gabatar da shi kuma na danyi siriri a yanzu, bana cin abinci da kyau kwadayi na ya dauke kuma ina da yar fatar jiki, ara tana da kyau na sanya hannu a dakin motsa jiki kamar ƙari amma har yanzu ban sami nauyin gaskiya ba Meye abin da nayi kuskure game da abincin da nake ci kuma yanzu ina so in koma zama dan ƙaramin shaƙatawa

  30.   Nicol m

    Barka dai, ni yarinya ce 'yar shekara 19, matsalata ita ce ina so in kara rashin wasu kilo, ni 1, 70 kuma ina da nauyin 57
    Dole ne in kara aiki kuma ba zan iya taimaka min in kara jin dadi game da kaina ba, don Allah, zai zama da kyau a gare ni, na gode

  31.   fiye da m

    Barka dai, Ni yarinya ce 'yar shekara 22, na yanke shawarar bana don na dan kara kiba, amma ina yawan rasa damuwar jami'a da sauri, hakan ba ya bani damar yawan cin abincin da ke kasa, dan kadan ne disconcerting cfomer and not gain what is required, da kyau amma zai faru kuma zan cimma shi. Na san cewa haka ne.

  32.   dianira m

    Barka dai, ni yarinya ce 'yar shekara 19 kuma ina bukatar in kara kiba cikin gaggawa, ina da fata sosai, me zan iya yi?

  33.   Laura m

    Ina so ku turo min da imel tare da abinci don kiba, da gaggawa ina bukatar sanin irin abincin da zan ci don samun nauyi

  34.   Gaby m

    Gaskiyar ita ce yana da wahala a gare ni in sami nauyi, a kowace rana nakan yi sirara, waɗanne irin abinci ya kamata in ci ko zan iya shan wani ƙarin magani don ƙaruwa ina fata za su iya taimaka min Ina jiran amsa ...

  35.   rana m

    Ina bukatan yin kiba, a baya nayi siriri amma dai-dai gwargwado, daga baya na sami haihuwa sannan kuma bayan hakan na kasance mai matukar laushi, yanzu ina jin bakin ciki game da kaina, xq x fiye da yadda nake yi don samun kiba ba zan iya ba kuma hakan yana sanya ni jin zafi sosai Kawai ka fada min mai bakin ciki kuma na ji mara dadi Na na cikin rauni na, don Allah, me zan iya yi? Ka ba ni shawarar wani abu da ke da tasiri, na gode.

  36.   flower m

    Ina cikin matsanancin hali, shekaruna 25, shekaruna 1.55 kuma nauyinsu yakai 44k, kuma nayi komai na hawa kusan 5k, kuma babu abinda yake min amfani. Abin da zan iya yi.

  37.   Mariya Vera m

    Barka dai, Ni Maria ce daga Ecuador, abokan kirki, yi amfani da kwayoyi masu amfani da bitamin kusan 3 daga komplejo b + bit c +3 amp daga Carolina, duk abin da aka warware kuma za ku ga cewa ba za ku sami sa'a ba ..

    1.    mel m

      Na ga sakonninku tsawon shekaru uku yanzu, Ina so in san ko kuna iya cimma shi ...

  38.   KEYLA FUENTES m

    Ni dan shekara 24 ne kuma nauyin ki kawai yakai kilogram 103, girman kaina ya ragu ... Zan yaba da shawarar ku 🙁

  39.   zelinda soribel m

    Barka da yamma, ku bani shawarar na kara kiba tunda na sha nono na yi asara da yawa.