15 Mmejọ nri ụtụtụ nke na-ebute ibu ibu
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Ndinaya
- Chee echiche tupu arie mbụ gị
- Ekwela ka ihe ọiceụ Fụ duhie gị
- Dejupụta ... Ụzọ Ahụike
- Ị Na-enyefe Ọnwụnwa
- Achịkwala kọfị
- Dị Mfe na mgbakwunye kọfị
- Dịrị Njikere Mgbe Agụụ Daa
- Nọgide na -eje ozi
- Akwụsịla igwe na -ere ahịa
- Njikere na -eche ihu a nkuru n'onwe
- Cheta Mantra a
- Adaberela na Ogwe nri ụtụtụ
- Kpachara anya maka brunch Cocktails
- Mee ka nri ụtụtụ bụ iwu
- Tinye iko nke H2O
- Nyochaa maka
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain.webp)
Anyị maara na nri ụtụtụ bụ nri kachasị mkpa nke ụbọchị, mana nke anyị emela mara maka nri ụtụtụ nwere ike buru ngwugwu n'amaghị ama! Anyị na ndị ọkachamara n'ihe gbasara ahụike gbakọrọ ọnụ Dr. Lisa Davis, Onye isi oche nke Sayensị na Clinical Affairs na Medifast, iji kpughee 15 nke nnukwu nri ụtụtụ na-enweghị.
Chee echiche tupu arie mbụ gị
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain.webp)
Mgbe ndị ọrụ ibe wetara ọgwụgwọ, ụlọ ọrụ nwere ike ịghọ ọnyà kalori. Ndụmọdụ Davis? Ọ sịrị, "Kwụsị, hiwere isi, kute ume nke ọma, ma lekwasị anya na ebumnuche ahụike gị." Kedu nke ka mma: ụtọ nke muffin ma ọ bụ mmetụta nke iru ebumnuche gị?
Ekwela ka ihe ọiceụ Fụ duhie gị
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Ị nwere ike iche na ịwụda iko OJ bụ ụzọ dị mma isi malite ụbọchị gị, mana ọtụtụ ụdị ụlọ ahịa na-ejupụta na shuga. "Ori nri dị mma nke ihe ọṅụṅụ oroma bụ ihe dị ka ị nwere ike ịmịpụta n'ime otu oroma," Davis na-ekwu. "Echiche ka mma nwere ike ịbụ ị nweta iko mmiri wee rie oroma n'onwe ya: mkpụrụ osisi niile na-enye gị vitamin na mineral niile nke ihe ọ juiceụ juiceụ ahụ, yana eriri na-emeju afọ nke nwere ike nyere aka mee ka agụụ gụchaa ruo nri ehihie."
Dejupụta ... Ụzọ Ahụike
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-2.webp)
Davis kwuru na pancakes na waffles abụghị mba maka nri ụtụtụ, ọkachasị mgbe esiri ya na sirop sugary. "Kama nke ahụ, nwaa ọka ọka ma ọ bụ toast, ma gbalịa nweta protein n'ụdị yogọt na-enweghị abụba ma ọ bụ abụba na-enweghị abụba, anụ siri ike, ma ọ bụ akwa ọcha," ka ọ na-ekwu. "Ị ga-enwe mmetụta zuru oke ogologo oge."
Ị Na-enyefe Ọnwụnwa
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-3.webp)
Nri nri ụtụtụ na-atọ ụtọ, mana mgbe ị na-eche ọgwụgwọ mbụ ihu n'ụtụtụ, gbalịsie ike iguzogide. "Mkpụrụ ọka, achịcha achịcha, achịcha, na pawuda na-anwale, mana ha nwere ike bute mmụba na shuga ọbara, na-esochi mkpọtụ ume na agụụ, nke nwere ike bute mwakpo nri n'etiti etiti ụtụtụ," Davis kwuru.
Achịkwala kọfị
![](https://a.svetzdravlja.org/lifestyle/12-surprising-sources-of-antioxidants-2.webp)
Ịkwesighi ịhapụ iko ụtụtụ gị nke Joe, ọbụlagodi na ị na-agba mbọ maka nri ka mma. "Ọ gwụla ma ị nwere mmetụta nke caffeine ma ọ bụ ọnọdụ ahụike nke na-eme ka ọ bụrụ ihe amamihe na-adịghị na ya iji rie ya, kọfị nwere ike ịbụ ụzọ na-atọ ụtọ na nke okike iji kwalite ọnọdụ gị na ụbụrụ gị," ka Davis na-ekwu. "Ọ bụrụ na ịchọrọ karịa otu iko ma ọ bụ abụọ ka ị na-aga n'ụtụtụ, ị nwere ike ịrahụ ụra. Kọfị abụghị ihe dochie anya zz's n'ezie."
Dị Mfe na mgbakwunye kọfị
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-4.webp)
Davis kwuru, "Ọ bụ ihe ị gbakwunye na kọfị nwere ike ịgbakwunye pound na sentimita." "Sugar, ihe ọvụ syụ na-esi ísì ụtọ, ude mmiri ara ehi, na ọkara na ọkara nwere ike gbanwee obere kọfị ka ọ bụrụ ezigbo kalori-bọmbụ, ma ọ bụrụ na ị nwere otu ma ọ bụ karịa kwa ụbọchị, kalori ndị ahụ ga-agbakwunye. sugar na abụba ji nwayọọ nwayọọ na-arụ ọrụ n'ebe ị na-ekpori ndụ ụtụtụ gị nso ka 'gba ọtọ' ka ị nwere ike ime ya."
Dịrị Njikere Mgbe Agụụ Daa
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-5.webp)
Ọ bụrụ na ọ na -adịkarị gị ngwa ngwa ịga ọrụ wee sụọ nri ụtụtụ, kwakọba nri dị mma. "Igodo nke iri nri dị mma bụ ime atụmatụ n'ihu," Davis na-ekwu. "Ọ bụ ihe ezi uche dị na ya idobe nri na-edozi ahụ, nke anaghị atọ ụtọ na drawer tebụl gị ma ọ bụ na friji ụlọ ọrụ."
Nọgide na -eje ozi
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-6.webp)
Ije ozi protein ọ bụla nwere obere abụba, mkpụrụ osisi ma ọ bụ akwụkwọ nri niile, na achịcha ọka ma ọ bụ ọka ọ bụla bụ nnukwu ụzọ iji kwadebe ahụ gị na uche gị maka ihe ụbọchị gị chọrọ. Otú ọ dị, ịkwesịrị ijide n'aka na ọnụ ọgụgụ calorie ị na-eri na nri ụtụtụ na-arụ ọrụ n'ime kalori gị n'ozuzu ya kwa ụbọchị." Amaghị ihe onye na-eje ozi dị ka? Jiri aghụghọ ndị a mee ka ọ dịrị gị mfe ịnọ na egwu.
Akwụsịla igwe na -ere ahịa
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-7.webp)
Davissays kwuru, "Ọ bụ ezie na ha nwere oke abụba na kalori, obere ahụekere sitere na igwe na -ere ahịa ga -enye gị protein na eriri, nke ga -eme ka ị nwee afọ ojuju ogologo oge karịa inye onyinye." "Ọ bụrụ na ị nwere ike, gaa n'ụlọ ahịa dị mma wee jide yogọt na-enweghị shuga, osisi cheese, mkpụrụ osisi dum, ma ọ bụ obere mmanya protein."
Njikere na -eche ihu a nkuru n'onwe
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-8.webp)
Ị ka nwere ike rie nri na -enye afọ ojuju n'ejighị nri nzuzu na nri nri brunch izu ụka. Naanị zere ihe ndị dị ka muffins, mmanya ọ juiceụ fruitụ mmanya mkpụrụ osisi na ihe ụtọ. "Malite na àkwá, anụ na -esighị ike (nwalee anụ ezi Canada kama ịbụ mgbe niile), salmon, akwụkwọ nri ọhụrụ, na mkpụrụ osisi," Davis kwuru.
Cheta Mantra a
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-9.webp)
"Enwere okwu mgbe ochie na -aga, 'Rie nri ụtụtụ dị ka eze, nri ehihie dịka onye isi, yana nri abalị dị ka ogbenye,'" Davis kwuru. Buru okwu a n'uche ụbọchị niile, ị ga -agakwa na ịbelata ibu dị mma n'oge adịghị anya!
Adaberela na Ogwe nri ụtụtụ
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-10.webp)
Ogwe nri Granola na nri ụtụtụ na-abụkarị nri na-aga n'ihu, mana ọtụtụ n'ime ha nwere ọtụtụ kalori dị ka ihe eji megharịa ọnụ! Davis na -ekwu, "Ọtụtụ ogwe osisi granola azụmahịa bụ kuki oatmeal na -edochi anya, na -enwe ọtụtụ shuga karịa ka ịchọrọ." "Otu obere ahụekere ahụekere ekebere na mpekere achịcha achịcha zuru oke ka mma. Mee obere iko abụọ n'ime obere efere a wee debe otu n'ime ngwa nju oyi gị n'ụlọ, na nke ọzọ n'ebe ọrụ."
Kpachara anya maka brunch Cocktails
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-11.webp)
Ma ị na-eri nri ụtụtụ ma ọ bụ brunch, cheta nri mbụ nke ụbọchị ahụ kwesịrị inye gị nri, ọ bụghị ịkụpụ gị (tinyekwa kalori karịrị akarị)! "Gaa n'ụzọ dị mfe na mmanya," Davis na-ekwu. "Ozi nke vodka dị na Mary ọbara gị na-agbakwụnye ihe dị ka calorie 100."
Mee ka nri ụtụtụ bụ iwu
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-12.webp)
Ọbụlagodi na ị na-eteta ụra na-eju afọ site na nri abalị gara aga, gbalịa na-eri obere ihe n'ụtụtụ "Nri siri ike n'oge mgbede nwere ike ime ka usoro nri digestive dịkwuo ukwuu ma nwee ike igbochi ụra zuru ike," ka Davis na-ekwu. "Ma ọ bụrụ na ị na-etinye onwe gị n'otu oge, buru n'uche na ọ bụrụgodị na ị na-eju afọ n'ụtụtụ echi, ị nwebeghị ihe oriri ọ bụla kemgbe ị lakpuo ụra. Ịhapụ nri nwere ike ime ka metabolism gị kwụsịlata, yabụ ọ bụrụ na ị nwere ike. , gbalịa otu iberi nke ahịhịa, toast nke ọka na tii na-ekpo ọkụ, ma ọ bụ ụfọdụ mpekere apụl nwere yogọt nkịtị na-adịghị abụba."
Tinye iko nke H2O
![](https://a.svetzdravlja.org/lifestyle/15-breakfast-mistakes-that-cause-weight-gain-13.webp)
Ọ na-aba uru mgbe niile itinye nnukwu iko mmiri dịka akụkụ nke nri ụtụtụ gị. Davis kwuru, "[Mmiri ga -eme ka mmiri gwọọ gị ma nyere gị aka inwe afọ ojuju na afọ ojuju," ka Davis na -ekwu.