Canza Abinci yakan kai ga bayyanar jin yunwa kuma yana da mahimmanci muyi koyon yadda ake yin hakan, don rashin haɗari, komawa zuwa menu na saba.
Menene yunwar?
Kafin ƙoƙarin kawar da jin yunwa, yana da mahimmanci a gano dalilin da yasa irin wannan ji ya bayyana. Kwayoyin musamman suna da alhakin bayyanar da bayyanar sa, wanda Grelin da Leptin sune mafi mahimmanci. Grejn yana ba da siginar kwakwalwa cewa ya kamata a ci, yayin da leptin, akasin haka, yana aika sigina game da jikewa. Halin yanayi ya zama ruwan dare gama gari ne lokacin da irin waɗannan hornaye sun cika da yawa a cikin jikin mutum ko kuma a saura da akasunsu. A sakamakon haka, jiki ya daina aiki da kullun.Ƙarin abinci
Da yawa a cikin sha'awar su rabu da nauyin nauyi ko rike jikinsu a cikin jihar yanzu, ki hana abincinsu, sun fi son kayayyakin abinci. A sakamakon haka, jiki baya karbar isasshen adadin adadin kuzari, mutum yana fuskantar kullun yanayin yunwar.
Kayayyakin furotin
Da sauri gamsar da kuma ba sa taimakawa furotin taimaka. Idan ka shigar da irin waɗannan samfuran kamar yadda zai yiwu a cikin abincin, zaku iya rage adadin rabo kuma a lokaci guda zai zama daidai yake da tunanin ji na yunwar. Karancin sashi yana cin adadin kuzari, kuma a hankali kiba zai tafi.Fiber masu amfani
Fiber da kanta bai sha a jikin mutum ba, amma ya zama dole. Babban fa'idar amfani shine saurin cika ciki, wanda yake kaiwa ga bayyanar ma'anar jikewa. Idan akwai fermentation a cikin hanji, fiir yana ba da gudummawa ga samar da mai kitse, wanda ke ba da gudummawa ga bayyanar jin wani hali. Lokacin da aka gabatar a cikin raba kayayyakin samfuran masu arziki masu arziki, tunanin satiety yana ƙaruwa da kusan na uku.
Fifiko ga m abinci
Akwai wadatattun abubuwa masu yawa, a cewar waɗanne samfuran ruwa ne aka ba da shawarar. An tabbatar da bincike. Jin yunwa yana da sauri gamsu da m abinci, yana buƙatar ƙarin sarari a cikin ciki. Irin wannan abincin yana da tauna, wanda shima yana taimaka wa yunwar.Yawan ruwa
A wani ɗan lokaci kafin abinci, ana bada shawara a sha ruwa. Karatun ya nuna cewa yana yiwuwa a rage girman rabo kuma a lokaci guda zai iya gamsu idan akwai gilashin ruwa kafin abinci.
Snack apples
A lokacin nauyi asarar nauyi, ana ba da shawarar sau da yawa don cin karin apples. Da farko, ya kamata a lura cewa wannan samfurin ya ƙunshi adadi mai yawa na fiber, wanda tuni an ambata. Bugu da kari, fructose yana wurin a cikin apples, taimaka wajen kara glycogen hanta, tare da rage wanda mutum ya fara jin jin yunwa.Jinkirin da mayar da hankali
Dayawa suna amfani da su don cin abinci a gaban TV ko tare da abokai, abokan aiki lokacin da zaku iya wucewa da hira. Irin wannan al'adar an dauki shi mai cutarwa. Tunda kwakwalwa dole ne a karkata, kuma ba koyaushe yake fahimtar sigina game da jikewa. Domin kada ya isar, ya zama dole a ci a hankali, kuma a lokaci guda mai da hankali kan abinci.
Motsa jiki
Abubuwan da aka yiwa na yau da kullun suna taimakawa rage ayyukan waɗannan wuraren kwakwalwar ɗan adam, waɗanda ke da alhakin jarabar abinci, sabili da haka tare da taimakon da za ku iya rage sha'awar ci. Da yawa sun lura cewa jin yunwa yakan fito da shi lokacin da mutum ya gaji. Saboda haka wannan bai faru ba, ya kamata ka nemi hanyar jan hankali, misali, ka tafi yawo, ka ciyar da ayyukan gida, da sauransu.