A matsayina na matashi, na tabbata kun fi son soyayyen abinci da abubuwan sha masu kauri ga ganye.
Amma a cewar Hukumar Lafiya ta Duniya, daya daga cikin matasa 10 na da kiba ko kiba saboda rashin abinci mai gina jiki da kuma salon rayuwa.
rashin kiba, ciwon sukari, hauhawar jini, cututtukan zuciya da jawo matsalolin haɗin gwiwa. Gabaɗaya, waɗanda ke da kiba lokacin da suke kanana suna da kiba a duk rayuwarsu kuma suna ci gaba da kokawa da cututtukan da ke da alaƙa.
Ci gaban Hormone a lokacin balaga haɗe da abincin yau ya haifar da ƙarni na matasa masu kiba. Rage kiba yayin da kuke matashi yana da mahimmanci ga lafiyar gaba ɗaya.
Don haka, bari mu yi la’akari da shawarwarin da ya kamata matasa su kula da su domin rage kiba.
Menene ya kamata a yi don rasa nauyi a lokacin samartaka?
Nisantar abubuwan sha masu carbonated!
abubuwan sha na carbonatedya ƙunshi isasshen sukari da zai wuce adadin sukari gram 25 wanda yakamata a sha kowace rana. kiba da ciwon sukari haifar da cututtuka irin su
Maimakon abubuwan sha masu carbonated, la'akari da zaɓuɓɓuka irin su iced shayi, lemun tsami, ruwan 'ya'yan itace da aka matse sabo.
Nisanci abinci mara kyau!
abincin takarceYa ƙunshi kitse mai kitse da cikakken kitse. Yana da yawan adadin kuzari, gishiri da sukari.
Yana taruwa a cikin jiki a matsayin kitse mai taurin kai wanda zai yi wuyar bayarwa daga baya. Maimakon abinci mara kyau, juya zuwa abinci masu lafiya:
A rika amfani da kayan ciye-ciye masu lafiya kamar ruwan 'ya'yan itace, karas, cucumbers, goro da popcorn a gida.
Abincin da ke cike da fiber da furotin suna sa ku cika. Fiber yana inganta narkewa ta hanyar ƙara lamba da bambancin ƙwayoyin cuta masu kyau. Proteinyana hana asarar tsokar tsoka yayin lokacin asarar nauyi.
Ba duk mai mai lafiya bane. Ana samun shi a cikin kifi mai mai, goro da iri omega 3 fatty acid Yana da tasiri sosai a cikin asarar nauyi.
Ga jerin lafiyayyen kitse da za a sha da mai don gujewa:
Kitse mai lafiya - Avocado, man zaitun, man avocado, man shinkafa, almonds, walnuts, Pine nut, pistachios, kifi mai mai, flaxseed, chia tsaba, man gyada (ba fiye da cokali 2 a rana), man flaxseed
Mai don gujewa - Man kayan lambu, man shanu, fatar kaza da margarine.
Matsa!!!
Komai shekarunka, yana da mahimmanci ka motsa. Matasa suna da zaɓuɓɓuka da yawa don zama masu ƙwazo, kamar yin wasanni, rawa, rawa, wasan motsa jiki, tafiya tare da abokai, tafiya da kare, hawan keke, yawo da yin zango.
Sha ruwa da yawa!
rashin ruwa wato rashin ruwa na jiki yana haifar da tarin guba. Wannan yana haifar da karuwar nauyi saboda kumburi.
Sha aƙalla lita 2-3 na ruwa a rana don fitar da gubobi da haɓaka asarar nauyi.
Kada ku tsallake karin kumallo!
karin kumallo, Shi ne abinci mafi mahimmanci na rana. Idan kun yi al'ada na rashin karin kumallo, sake tunani. Wannan yana iya zama dalilin da yasa kake kara nauyi.
Yi karin kumallo a cikin mintuna 60-120 na tashi da safe. Abincin karin kumallo mai lafiya ya ƙunshi samar da ma'auni na furotin, fiber da carbohydrates masu lafiya.
Ta wannan hanyar, metabolism ɗinku zai haɓaka kuma zaku rasa nauyi cikin sauƙi. Cin karin kumallo mai kyau zai rage yunwar ku kuma zai sa kwakwalwar ku ta yi aiki a cikin yini.
Ba don azumi abinci!
Abincin abinci mai sauri kamar burgers da pizza ba su da lafiya. Yana ƙunshe da kitse mara kyau da carbohydrates marasa lafiya.
Ko da yake yana da wahala matasa su nisanci abinci mai sauri, kitse mai Ka tuna cewa abun ciki na iya haɓaka mummunan cholesterol kuma yana ƙara haɗarin cututtukan zuciya.
Kula da sarrafa sashi!
Cin yawan adadin kuzari yana haifar da kiba. Dangane da matakin aiki, 'yan mata matasa suna buƙatar adadin kuzari 1400-2400 a rana, kuma maza suna buƙatar adadin kuzari 1600-3000 a rana. Don kasancewa cikin wannan adadin kalori, sarrafa sashi ya zama mahimmanci a abinci.
Ku ci a kan ƙaramin faranti. Rabin farantin ku ya zama kayan lambu / 'ya'yan itace, furotin kwata da sauran kwata gabaɗayan hatsi.
Ka rabu da damuwa na jarrabawa!
Mai sauƙin faɗi, amma horar da kwakwalwar ku akan damuwa a matsayin matashi, musamman a makarantar sakandare da kwaleji.
Damuwa yana haifar da cin nama, musamman a lokutan jarrabawa. Don haka za ku iya ci ko da ba ku da yunwa. Wannan shine kiba kuma boye sugar yana ƙara haɗari.
Rashin barci yana haifar da kiba. Kuna jin gajiya duk rana kuma ba za ku iya motsawa ba.
Yi wa kanku jadawalin barci. Yi ƙoƙarin yin barci da tashi a lokaci guda kowace rana. Hakanan, kar a kwana da TV a kunne. Haske yana rushe tsarin barci.
Muhimman abubuwan da ya kamata ku sani
Ku ci lafiya. 5-6 kananan abinci a rana (kowace sa'o'i 2-3).
