Abinci don saurin asarar nauyi

Saurin rage asarar nauyi wani nau'in abinci ne wanda a ciki kuka rasa sama da fam 2 (kilogram 1, kilogiram) a mako sama da makonni da yawa. Don rasa nauyi wannan da sauri kuna cin ƙananan adadin kuzari.

Wadannan nau'ikan abincin yawancin mutane masu ƙiba ne waɗanda suke son rage nauyi da sauri. Waɗannan abincin basu da faɗi sosai daga masu ba da sabis na kiwon lafiya. Ya kamata mutane masu amfani da waɗannan abincin su bi su ta hanyar mai badawa. Saurin nauyi mai sauri bazai zama lafiya ga wasu mutane suyi da kansu ba.

Ana amfani da waɗannan abincin ne kawai don ɗan gajeren lokaci kuma galibi ba a ba da shawarar fiye da makonni da yawa ba. An bayyana nau'ikan abinci masu saurin asarar nauyi a kasa.

Mutanen da suka rasa nauyi da sauri da yawa suna iya dawo da nauyin cikin lokaci fiye da mutanen da ke rasa nauyi a hankali ta hanyar sauye-sauyen abinci da motsa jiki. Rashin nauyi shine damuwa mafi girma ga jiki, kuma amsar hormonal akan raunin nauyi ya fi ƙarfi. Amsar hormonal shine ɗayan dalilan da yasa asarar nauyi ke raguwa akan lokaci kuma kuma me yasa riba mai nauyi ke faruwa yayin dakatar da abinci ko annashuwa.

A kan VLCD, ƙila za ka sami ƙasa da adadin kuzari 800 a rana kuma za ka iya rasa zuwa fam 3 zuwa 5 (1.5 zuwa 2 kilogiram) mako. Yawancin VLCDs suna amfani da maye gurbin abinci, kamar dabaru, miya, girgiza, da sanduna maimakon abinci na yau da kullun. Wannan yana taimaka tabbatar da cewa kun sami dukkan abubuwan gina jiki da kuke buƙata kowace rana.

Ana ba da shawarar VLCD ne kawai don manya waɗanda ke da ƙiba kuma suna buƙatar rasa nauyi saboda dalilai na kiwon lafiya. Ana amfani da waɗannan abincin sau da yawa kafin tiyata-asarar nauyi. Ya kamata ku yi amfani da VLCD kawai tare da taimakon mai ba ku. Yawancin masana basu bada shawarar amfani da VLCD fiye da makonni 12 ba.

Wadannan abincin yawanci suna ba da adadin kuzari kusan 1,000 zuwa 1,200 a rana ga mata da kuma adadin kuzari 1,200 zuwa 1,600 a rana ga maza. LCD shine zaɓi mafi kyau fiye da VLCD ga yawancin mutanen da suke son rasa nauyi da sauri. Amma har yanzu yakamata mai bada sabis ya kula da kai. Ba zaku rasa nauyi da sauri tare da LCD ba, amma zaku iya rasa nauyi kamar VLCD.

LCD na iya amfani da haɗin maye gurbin abinci da abinci na yau da kullun. Wannan ya sa ya fi sauƙi a bi fiye da VLCD.

Wannan dabarun cin abincin ya zama sananne. Sau da yawa ana kwatanta shi da azumi, amma dabarun biyu sun ɗan bambanta. Eatinguntataccen cin abinci yana iyakance awowi a kowace rana da zaku iya ci. Shahararren dabarun shine 16: 8. Don wannan abincin, dole ne ku ci duk abincinku a tsawon lokacin awa 8, misali 10 na safe zuwa 6p. Sauran lokaci ba za ku iya cin komai ba. Akwai wasu karatuttukan da wannan hanyar na iya haifar da asarar nauyi cikin sauri, amma akwai ɗan bayani kaɗan zuwa yanzu game da ko an rage asarar nauyi.

Azumi tsohuwar hanya ce ta takurawar caloric. Ya zama sananne a kwanan nan. Wannan wani bangare ne saboda wasu nazarin dabbobi da na mutane sun nuna fa'ida ga azumi ga masu fama da ciwon sukari da kiba. Akwai hanyoyi daban-daban na azumi kuma ba a san wanda zai iya zama mafi kyau ba. Ofayan shahararrun shine tsarin 5: 2. Wannan ya shafi kwana 2 a mako na azumi ko VLCD da kwanaki 5 a mako na cin abincinku na yau da kullun. Abincin da ke haɗa azumi na iya haifar da saurin nauyi.

Hakanan wasu kayan abinci masu ƙarancin abinci suna iyakance adadin kuzari don cimma asarar nauyi mai sauri. A wasu lokuta, waɗannan abincin ba su da lafiya.A mafi yawan lokuta, waɗannan abincin ba sa ɗorewa na dogon lokaci don haifar da asarar nauyi na dogon lokaci. Da zarar ka tsayar da abincin, kana cikin haɗarin sake dawo da nauyi idan ka koma ga ɗabi'unka na da. Ga mafi yawan mutane, shine mafi aminci ga zaɓin abincin da zaka rasa fam 1/2 zuwa laban 1 (gram 225 zuwa gram 500) a sati.

Rage nauyi mai sauri ya fi game da yanke adadin kuzari fiye da motsa jiki. Yi magana da mai baka game da wane irin motsa jiki ya kamata kayi yayin da kake kan wannan nau'in abincin. Mai ba da sabis ɗinku na iya ba da shawarar jira har sai kun ci abinci mai dogon lokaci don fara motsa jiki.

Rage saurin rage kiba yawanci ga mutanen da ke da matsalar lafiya ne saboda kiba. Ga waɗannan mutane, rasa nauyi mai yawa da sauri na iya taimakawa inganta:

• Ciwon suga
• Babban cholesterol
• Hawan jini

Ya kamata ku bi ɗayan waɗannan abincin kawai tare da taimakon mai ba ku. Rasa sama da fam 1 ko 2 (0.5 zuwa 1 kilogiram) a mako bai zama aminci ga yawancin mutane ba. Zai iya sa ka rasa tsoka, ruwa, da ƙashin ƙashi. Rashin asarar nauyi mai sauri na iya haifar da wasu sakamako masu illa ciki har da:

• Duwatsu masu tsakuwa
• Gout
• Gajiya
• Maƙarƙashiya
• Gudawa
• Ciwan

Mutanen da suka rasa nauyi da sauri suma suna iya dawo da nauyi cikin sauri. Wannan na iya haifar da wasu matsalolin lafiya.

Gabaɗaya, saurin rage kiba ba lafiya ga yara. Hakanan bazai zama mai aminci ga matasa, mata masu ciki ko tsofaffi ba sai mai bada sabis ya bada shawarar hakan.

Idan kuna da yanayin lafiya, yana da kyau kuyi magana da mai ba ku sabis kafin fara wannan ko kowane tsarin cin abinci don rasa nauyi.

Abincin mai ƙananan kalori; VLCD; Abincin mai ƙananan kalori; LCD; Lowananan ƙarancin abinci; Rage nauyi - saurin hasara; Ya fi nauyi - asarar nauyi cikin sauri; Kiba - saurin hasara mai nauyi; Abinci - asarar nauyi mai sauri; Azumi na lokaci-lokaci - asarar nauyi mai sauri; -Untataccen abinci - saurin rage nauyi

• Rage nauyi
• Yo-yo rage cin abinci

Kwalejin Kwalejin Gina Jiki da Yanar gizo. Hanyoyi 4 masu ƙarancin abincin kalori na iya lalata lafiyar ku. www.eatright.org/health/weight-loss/your-health-and-your-weight/4-ways-low-calolo-diets-can-sabotage-your-health. An sabunta Disamba 2019. Iso zuwa Yuli 10, 2020.

Kwalejin Kwalejin Gina Jiki da Yanar gizo. Nisanta daga kayan abinci na fad. www.eatright.org/health/weight-loss/fad-diets/staying-away-from-fad-diets. An sabunta Fabrairu 2019. Iso zuwa Yuli 10, 2020.

Flier EM. Kiba. A cikin: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Littafin Williams na Endocrinology. 14th ed. Philadelphia, PA: Elsevier; 2020: babi na 40.

Parretti HM, Jebb SA, Johns DJ, Lewis AL, Christian-Brown AM, Aveyard P. Ingancin asibiti na ƙarancin abinci mai ƙarancin ƙarfi a cikin kula da asarar nauyi: nazari na yau da kullun da ƙididdigar gwajin gwaji da bazuwar. Obes Rev.. 2016; 17 (3): 225-234. PMID: 26775902 pubmed.ncbi.nlm.nih.gov/26775902/.

• Abinci
• Kula da nauyi