A List Of Healthy Foods You Can Eat Without Gaining Any Weight

 

 cunnooyin caafimaadleh oo loogu talagalay miisaanka oo yaraada

Markaad rabto inaad lumiso miisaanka, waxay noqoneysaa lagama maarmaan inaad bilowdo xakameynta kalooriyada aad cunayso. Casho waa mid ka mid ah cuntooyinka dadka badankood ka walwalaan maxaa yeelay waxay weli u maleynayaan in inta ay hurdaan ay baruurta jirka helaan. jira cashooyin caafimaad leh oo miisaan lumis ah taas oo gacan ka geysan karta in si wanaagsan loo xakameeyo qaadashada kalooriga iyo in la wanaajiyo tayada hurdada.

Kahor intaadan bilaabin raadinta daraasiin cunto karis caafimaad leh si aad u lumiso miisaanka, waa inaad si fiican u ogaataa sida jirkaagu u shaqeeyo. Si aad u lumiso dufanka jirka, macno malahan nooca cuntada aad sameyn doontid. Taasi waa, tirada kalooriyada aad gelisay cuntada ama Sida aad ugu qeybiso kalooriyadan muhiim maahan. Taasi waa in la yiraahdo, markaad wax yar cunaysid ma dhumin doontid miisaan badan ama caksi ahaan. Weli waxaa loo maleynayaa cunista karbohaydraytyada ama qaddar badan inay naga dhigeyso inaan uruurino dufanka jirka inta lagu jiro habeenkii. Tani waa sidaas.

Jidhkeenu wuxuu leeyahay isku dheelitirnaan tamar oo go'aamisa xaddiga kaloriinta jidhkeennu u baahan yahay si loo ilaaliyo miisaanka jidhka. Haddii aan rabno inaan miisaanka hoos u dhigno, waa inaan cunno kalooriyaal kayar inta jidhkeenu u baahan yahay si loo ilaaliyo miisaanka. Tani waxay sababi doontaa inaan ku jirno yaraanta kalooriga. Abuuritaanka caloric la'aanta macnaheedu maahan macluul ama joojinta cunista cuntooyinka aan jecel nahay. Ma jiraan kun cunnooyin la mamnuucay oo waxyeello u leh caafimaadkeenna, maadaama aysan jirin cunno keliya oo waxyeello u leh. Had iyo jeer, waa qiyaasta sunta samaysa.

Muhiimadu waa in lagu tiriyo mid ka mid ah wadarta kalooriyada oo aan muhiim aheyn sida aan ugu qaybinayno inta lagu jiro maalinta. Waxaa jira dad jecel inay cunaan cunto badan si ay si fiican u seexdaan ama ay u dareemaan dhereg badan maalinta dhamaadka. Waxay noqon kartaa shaqadaada ama xawaaraha nolosha darteed dartiis fursad uma lihid inaad qado ama quraac fiican sameysid. Sidaa darteed, waxba kama dhacaan in la cuno tiro intaa ka badan. Si kastaba ha noqotee, maskaxda ku hay taas Marka la aasaasayo yaraanta kalooriga waxaa jiri doona cuntooyin si aad ah loogu taliyo waaMa aha sababta oo ah way ka caafimaad badan yihiin, laakiin maxaa yeelay waxay leeyihiin cufnaan kaloriin hooseysa iyo cufnaanta sare ee nafaqooyinka.

Waxay kujireen hoos udhaca kalooriga waxayna cunayeen kalooriya yar, way adagtahay in la gaaro dhamaan nafaqooyinka jirka sifiican ushaqeeya. Sidaa darteed, waxaan kuu sheegaynaa qaar ka mid ah cashada caafimaadka leh si aad u lumiso miisaanka ka buuxa nafaqooyinka oo ay fududahay in la sameeyo.

A List Of Healthy Foods You Can Eat Without Gaining Any Weight

Snacking gets a bad rap, but it can actually help you maintain a healthy weight—and even lose weight—as long as you pay attention to the types of foods you snack on and make smart choices. Eating smaller meals and snacks about every three hours or so can help maintain more stable blood sugar levels throughout the day. And, it can help you avoid extreme hunger so you don’t overeat at lunch or dinner.

If you find yourself heading for the fridge soon after snacking (or worse, the vending machine), you may be choosing the wrong kinds of food. Calorie-dense snacks that are high in fat or sugar—like candy bars and potato chips—may satisfy an immediate craving but tend to stave off hunger for only a short time. That’s because junk food passes through the digestive system quickly.

Healthy snacking tips

A healthier way to snack is to choose foods that combine protein, fiber, and a small amount of heart-healthy fat, such as monounsaturated fat or omega-3 fatty acids, and not too much sugar or salt. These types of snacks are more likely to fill you up and keep you satisfied until your next meal.

Nutrition experts suggest you should keep snacks to about 100 to 200 calories. It’s also important to get in the habit of reading Nutrition Facts panels to check the healthfulness of a snack. More important, snack mindfully. Savor what you’re eating and chew it slowly. Pay attention to the flavors and textures. It takes about 20 minutes for your brain to get the message that you’re full. Give yourself some time before reaching for another snack.

10 quick and easy snacks that can help you lose weight

1. Nuts

   Nuts are packed with protein and healthy fats, so they help you stay full longer. Enjoy a handful of almonds, pistachios, hazelnuts, macadamia nuts, or unsalted or lightly salted dry roasted nuts. To make your snack last longer, choose nuts that you have to un-shell one at a time. Or, toss walnuts into an individual serving of unsweetened applesauce.

2. Grapes

   A cup of frozen grapes is an easy, nutritious snack. It’s a fun way to satisfy your sweet tooth with just a handful of calories. If grapes aren’t your thing, try a frozen banana drizzled with a tablespoon of chocolate syrup.

3. Hummus

   Make a batch of creamy, smooth hummus at home and spread it on whole grain crackers or a six-inch whole wheat tortilla. Hummus also makes a savory dip for cut veggies.

4. Oat Bran

   Oat bran is a complex carbohydrate, so it helps fill you up without spiking your blood sugar. A small bowl of oat bran flavored with low-fat milk, vanilla extract, and cinnamon makes a hearty, filling snack. Plus, blueberry oat bran muffins are the perfect afternoon pick-me-up.

5. Yogurt

   A single-serving container of light, low-fat yogurt (or Greek-style yogurt) is an easy snack when you’re on the go. Add fresh fruit, ground flaxseed, or reduced-fat granola to yogurt to pack an additional nutritional punch. Or, try freezing a container of whipped yogurt for something new.

6. Chickpeas

   Try roasting them in the oven with olive oil, a pinch of salt, and a teaspoon of ground cumin. Roasted chickpeas have the crunchiness of chips but with a meaty texture and a nutty flavor.

7. Avocados

   Nutrient-dense avocados are a powerful source of heart-healthy monounsaturated fat. Sprinkle avocado slices with sea salt or fill a halved avocado with salsa.

8. Popcorn

   As a whole grain that’s naturally high in fiber and low in fat, air-popped popcorn is a gluten-free snack with staying power. Drizzle melted bittersweet chocolate over popcorn for a decadent treat.

9. Trail Mix

   For a portable, healthy snack, whip up a batch of trail mix with high-fiber cereal, nuts, and dried fruit. Dried fruit is packed with fiber, but be sure to look for fruit with no added sugar.

10. Fruit

    Fresh fruit is always a healthy snack. For a creative spin, pair a piece of fruit with a few nuts, low-fat cheese, cottage cheese, or some whole grain cereal and low-fat milk. Or, try a cup of berries with a tablespoon of melted chocolate chips for dipping.