Carbohydrates don asarar nauyi

taliya

Mutane da yawa waɗanda suka yanke shawara don fara kwana guda kan abincin rage nauyi suna yanke katako gaba ɗaya, suna tunanin cewa za su sanya su mai ƙiba. Ba dukkan carbohydrates suke daya ba, saboda haka, muna koya muku sanin yadda zaku gane su don gano wanda zai zama abokanka don asarar nauyi.

Farin fure, farar gurasa, taliya, ko farar shinkafa Ana yin su ne daga ingantaccen fure wanda zai iya lalata ƙoƙarinmu, duk da haka, akwai wasu da yawa waɗanda ke da wadata sosai kuma suna taimaka mana mu rage nauyi.

Carbohydrates baya sanya mu mai kiba, A zahiri, idan muka cire su kai tsaye daga abincinmu, zamu sami raguwa sosai kuma jiki zai aika sigina zuwa kwakwalwarmu don cin farkon abin da ta kama, kuma a yawancin lamura ba lafiyayyun zaɓuɓɓuka bane.

Farin gurasa

Mafi kyawun carbohydrates don asarar nauyi

Carbohydrates ana buƙatar samun kuzari, ya zama abinci mai sauri don sarrafawa wanda jiki ya tattara don aiki yadda yakamata, idan muka cinye carbohydrates waɗanda ke ɗauke da ƙwayoyi masu yawa na zaren za mu kuma taimaka wajen samun kuzari, rage nauyi da jin ƙoshi na tsawon lokaci.

hatsi na halitta

Oats

Oats na kara karfi, Masu bin sa suna cinye shi kowace safiya tare da kwano mai kyau na madara. Yana da wadataccen fiber mai narkewa, ma'ana, yana narkewa bayan cin abinci, saboda haka yana sanya mu da ƙarfin ƙarfi na tsawon lokaci.

Bugu da kari, bisa ga wasu karatuttukan da suka tabbatar sunada iko kawar da kitse wanda yake taruwa a kusa da wasu gabobi, kamar zuciya.

Bulgur alkama

Wannan alkamar wani nau'in ne daban da wanda muka sani, sai ki jika shi kafin girki. Ya fi tsada a dafa tunda yana da hankali, amma, zamu iya dafa adadi da yawa don a dafa shi kuma a shirya shi na sati ɗaya. Babban halayenta shine cewa tana da gram 5 na zare kuma yana taimakawa kona kitse.

Alkama

Wadannan wake sun kara shahara. Kayan lambu suna cin su sau da yawa kuma suna da daɗi. Cike da fiber, magnesium, iron, zinc, bitamin na rukunin B. Suna taimaka canza abinci zuwa makamashi da hanzarta saurin rayuwa.

kwano tare da shinkafa quinoa

Quinoa

An dauke shi a matsayin babban abinci, babban furotin ne wanda ya ƙunshi mahimman amino acid wanda ya dace don samuwar ƙoshin lafiya da ƙarfi, ƙari kuma, yana taimakawa hanzarta saurin haɓaka don haka ƙona ƙarin adadin kuzari.

Kayan lambu da kayan lambu

Ko da idan ba ku yi la'akari da su ba, yawancin kayan lambu ma suna cike da carbohydrates. Wadannan suna dauke da fiber mai mahimmanci wanda taimaka rasa nauyi, bitamin, ma'adanai da antioxidants, a gefe guda, shi ma yana hana aikin maɓuɓɓugan 'yanci.

dukan burodin alkama da allon katako

Taliyar alkama

Ko da mutum yana cin abinci ba yana nufin sun ajiye dukkan carbohydrates a gefe ba, duk zaɓin hatsin taliyan ya dace da cin su. Suna kawar da sha'awar cinye abincin abincin, za mu haɗa da ƙananan adadin kuzari da kuma, za mu taimaka kawar da gubobi albarkatun fiber Ya mallaka.

Brown shinkafa

Hakanan yana faruwa da shinkafar ruwan kasa, zaka iya kokarin canza duk abincinka inda kayi amfani da farar shinkafa don shinkafar ruwan kasa, gaskiya ne cewa yana da dandano daban, amma palate ba zai so shi ba, kuna iya gwada girke-girke masu sauƙi.

giya a cikin mug

Sha'ir

Sha'ir shine hadadden carbohydrate wannan yana taimaka mana sarrafa iko da sha'awa, yawanci muna son samun abun ciye-ciye ko tsinke wani abu a tsakiyar rana, sha'ir shine zaɓi mai kyau, kamar yadda yake taimakawa suga cikin jini ba yayi sama ba kuma baya haifar mana da bingi idan yazo cin abinci.

'Ya'yan itãcen marmari

Kodayake zuwa ƙarami, 'ya'yan itacen suna da lafiyayyen carbohydrates waɗanda ke da daɗin ɗanɗano kuma suna da yalwar fiber. Bugu da kari, an san su suna ba mu adadi mai yawa na bitamin, ma'adanai da antioxidants. A saboda wannan dalili, suna gamsar da bukatun abincinmu kuma, hakika, sha'awarmu ga abinci mai zaki.

Kuna tare da wasu zaɓuɓɓukan cewa Muna ba da shawarar su don haka baku taba daina hada da carbohydrates a cikin abincinku ba, koda lokacin da kuke neman rage kiba da rasa 'yan kilo.


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