1,200-Calorie Diet Review: Shin Yana Aiki don Rashin nauyi?

Wadatacce

• Menene rage cin kalori 1,200?
• Shin zai iya taimaka maka ka rasa nauyi?
• Fa'idodi masu yuwuwa na abinci na kalori 1,200
• Entialarin hasara
• Mafi kyawun zabi
• Layin kasa

Wasu mutane suna bin shirye-shiryen abinci na kalori 1,200 don haɓaka asarar mai kuma su isa ga maƙasudin burin su cikin sauri.

Duk da yake gaskiya ne cewa yanke adadin kuzari wata hanya ce mai tasiri don rage kiba, bincike ya nuna cewa rage yawan amfani da kalori sosai ba kyau ga lafiyar lokaci mai tsawo ko asarar nauyi ba.

Wannan labarin yana nazarin abubuwan abinci na kalori 1,200 kuma yana ɗaukar fa'idodi da fa'idodi masu alaƙa da ƙarancin abincin abincin kalori.

Menene rage cin kalori 1,200?

Abincin kalori 1,200 hanya ce ta cin abinci wanda ke iyakance adadin adadin kuzari na yau da kullun da kuke cinyewa zuwa 1,200. Wannan abincin ana ɗaukarsa mai ƙarancin abincin kalori saboda yana ba da ƙarancin adadin kuzari fiye da yawancin talakawan da ke buƙatar kiyaye nauyin su.

Yawancin masu ba da sabis na kiwon lafiya, gami da likitoci da likitocin abinci, suna ba da abinci mai ƙarancin kalori azaman ci gaba zuwa dabarun rage nauyi.

Shawara gama gari don haskaka asarar nauyi shine rage adadin kalori ta 500-750 adadin kuzari kowace rana. Wannan yawanci ana fassara shi zuwa ƙananan abincin kalori na 1,200-1,500 adadin kuzari kowace rana don matan manya da kuma adadin kuzari 1,500-1,800 a kowace rana don maza manya ().

Lura cewa adadin kuzari 1,200 yana a ƙarshen ƙarshen ƙarancin abinci mai ƙarancin adadin kuzari na mata.

Wasu masu binciken sun kasafta karancin abincin kalori a matsayin tsarin abincin da yake kawowa tsakanin 800-1,200 adadin kuzari a kowace rana, yayin da ake kasafta abincin mai kalori sosai a matsayin abincin da ke bada kasa da adadin kalori 800 a kowace rana (,).

Wadannan abincin ana yawanci bin su na ɗan gajeren lokaci na makonni zuwa watanni don haɓaka saurin nauyi.

Ana amfani da ƙananan kalori da abinci masu ƙarancin kalori a saitunan asibiti ƙarƙashin kulawar likita, kamar cibiyoyin rage nauyi, amma suna da mashahuri tare da sauran jama'a.

A zahiri, yawancin masu horar da asarar nauyi, masu horar da kansu, da shahararrun gidajen yanar gizon abinci suna ba da shirye-shiryen abinci na kalori 1,200, tare da yin alƙawarin cewa bin abinci mai nauyin kalori 1,200 zai taimaka muku “cikin siririya da sauri.”

Wadannan kayan abinci yawanci suna inganta amfani da "ƙananan kalori," "mara mai," da "rage kiba" abinci don taimakawa kiyaye ƙimar calori ƙasa kuma yawanci ya ƙunshi ƙididdigar kalori don masu cin abinci su tabbatar suna zaune a ƙarƙashin iyakar yau da kullun.

Duk da yake cin abinci na kalori 1,200 na iya dacewa a cikin gajeren lokaci a cikin wasu yanayi, adadin kuzari 1,200 ba su da yawa ga yawancin manya.

Ari da, yayin da farko zaku iya fuskantar asarar nauyi yayin saurin rage yawan cin abincin kalori, karatu ya nuna cewa rashin cin abincin kalori da wuya yayi aiki don kiyaye nauyi zuwa mai kyau (,).

Ana ɗaukar abincin mai adadin kalori 1,200 a matsayin ƙananan abincin kalori. Ana amfani da ƙananan abincin kalori don haɓaka ƙimar nauyi da sauri kuma wani lokacin ƙwararrun likitocin kiwon lafiya sun ba da umarnin.

Shin zai iya taimaka maka ka rasa nauyi?

Irƙirar ƙarancin kalori ya zama dole don asarar nauyi. Yankan adadin kuzari da 500-750 adadin kuzari kowace rana, kamar yadda wasu masana harkar kiwon lafiya suka bayar da shawara, da alama zai ƙarfafa rage nauyi, aƙalla cikin gajeren lokaci.

Yawancin karatu sun nuna cewa bin ƙarancin abincin kalori, gami da kayan abinci na kalori 1,200, na iya haɓaka ƙimar nauyi.

Misali, binciken da aka yi a cikin mutane 2,093 tare da kiba ya nuna cewa kula da abinci mai maye na 1,200-kalori ya haifar da asarar mai na 4.7% sama da watanni 12 ().

A cikin wani binciken kuma, manya sun bi tsarin asarar nauyi na kasuwanci wanda ya ba da 500, 1,200-1,500, ko 1,500-1800 adadin kuzari kowace rana.

Bayan shekara 1, waɗanda ke kan abincin 1,200-1,500-kalori-a-rana sun sami asarar nauyi mai nauyin kilo 15 (kilogram 6.8). Koyaya, 23% na mutanen 4,588 da ke bin abincin 1,200-kalori sun fita daga binciken ().

Karatuttukan sun gano cewa yayin da asarar nauyi ta farko ta amfani da abincin kalori masu ƙarancin abinci kamar 1,200-kalori yawanci hanzari ne kuma tabbatacce, sau da yawa ana samun sake dawo da nauyi mai yawa, idan aka kwatanta da abincin da ke amfani da matsakaicin kalori mai matsakaici.

A cikin binciken asarar nauyi na kasuwanci da aka ambata a sama, masu binciken sun lura cewa saurin hasara a cikin watanni 3 na farko yana da alaƙa da sake dawowa mafi girma yayin lokacin kulawar asarar nauyi na watanni 9 a cikin ƙungiyoyin abinci uku ().

Wani binciken a cikin mutane 57 da ke da kiba ko kiba ya lura cewa bayan bin ƙarancin abinci mai yawan kalori 500 ko kuma rage cin abinci mai kalori 1,250 na makonni 5 da 12, bi da bi, mahalarta nazarin sun dawo da kashi 50% na nauyin da suka rasa sama da watanni 10, a matsakaita ().

Wannan saboda karancin abincin kalori yana haifar da canje-canje na rayuwa wanda ke kiyaye kuzari da hana ƙimar nauyi, gami da ƙarancin abinci, asarar nauyin jiki, da ragi a yawan adadin kuzari da aka ƙona, dukkansu suna yin wahalar kiyaye nauyi na dogon lokaci (,,) .

Wannan ya jagoranci masana kiwon lafiya da yawa don ba da shawarar tsarin cin abinci waɗanda ke amfani da ƙananan ragi a cikin yawan adadin kuzari don haɓaka ƙimar nauyi yayin rage abubuwan da ba su dace ba wanda ke haɗuwa da ƙananan abincin kalori (12).

Kodayake bin karancin adadin kuzari 1,200-kalori na iya haifar da raunin nauyi, damar kiyaye nauyi ba ta da yawa.

Fa'idodi masu yuwuwa na abinci na kalori 1,200

Biye da abinci na kalori 1,200 na iya samar da wasu fa’idodi na kiwon lafiya, amma yana da mahimmanci a lura cewa waɗannan fa'idodin suna da alaƙa da ƙuntataccen kalori, gaba ɗaya, kuma ba takamaiman shirin abinci na kalori 1,200 ba.

Amfani da adadin kuzari a kai a kai fiye da bukatun jikinku na iya haifar da sakamako mai yawa na lafiya, gami da ƙimar nauyi, ƙaruwar haɗarin cututtukan zuciya, da ciwon sukari ().

Fitar da jikin ku da adadin adadin adadin kuzari na da mahimmanci don kiyaye kyakkyawan ƙoshin lafiya.

Yawancin karatu sun nuna cewa rage kalori, gabaɗaya, na iya fa'idantar da lafiya ta hanyar haɓaka asarar nauyi, rage abubuwan haɗarin cututtukan zuciya kamar LDL (mummunan) cholesterol, da rage matakan sukarin jini da kumburi (,,,,,).

Babu wata tambaya cewa rasa nauyin jikinka da yawa yana da tasiri mai tasiri akan lafiyar kuma kasancewa cikin buƙatun kalori da kake buƙata shine mafi kyau ga jikinka.

Koyaya, hanyoyin da aka yi amfani da su don haɓaka matsalar asarar nauyi, da amfani da kalori mai ƙarancin ƙarfi, hanyoyin rage cin abinci yana da alaƙa da haɗarin damar dawo da nauyi cikin lokaci.

Sabili da haka, yayin rasa nauyi na jiki na iya amfani da lafiyar ku gaba ɗaya, yana da mahimmanci a zaɓi ƙoshin lafiya, hanyoyin ɗora nauyi mai ɗorewa a kan tsarin abinci mai tsauri.

Ya kamata a sani cewa wasu bincike sun nuna cewa mutanen da ke da kiba ko kiba mai haɗari waɗanda ke bin ƙarancin kalori ko abinci mai ƙarancin kalori a ƙarƙashin kulawar likita suna ƙin nauyi kuma suna haɓaka sikarin jininsu da bayanan martaba, wanda zai iya inganta lafiyar gaba ɗaya ().

Duk da haka, ana amfani da waɗannan abincin yawanci na ɗan gajeren lokaci kuma yawanci ana haɗuwa da ƙimar sauka mai yawa saboda yanayin ƙuntatawa.

Duk da haka, idan kuna sha'awar bin ƙananan abincin kalori don asarar nauyi, yana da mahimmanci kuyi magana da ƙwararren mai ba da sabis na kiwon lafiya don shawara.

Rashin nauyin jiki da mai da jikin ku tare da adadin adadin adadin kuzari na da mahimmanci ga lafiyar gaba ɗaya. Kodayake kayan abinci na kalori 1,200 suna da alaƙa da wasu fa'idodin kiwon lafiya, waɗannan fa'idodin suna da alaƙa da rage kalori baki ɗaya.

Entialarin hasara

Abubuwan calorie suna da keɓaɓɓu na mutum kuma sun dogara da dalilai da yawa, gami da girman jiki, shekaru, da matakan aiki. Abincin 1,200 na kalori bai dace da yawancin manya ba, gami da ƙananan mata.

Kodayake bukatun kalori sun bambanta daga mutum zuwa mutum kuma ana iya ƙayyade cikakkun buƙatu ta amfani da takamaiman kayan aiki ko ƙididdiga, matsakaicin mace baligi tana buƙatar kusan adadin kuzari 2,000 kowace rana don kula da nauyinta, yayin da mutum yake buƙatar kusan 2,500 (,).

Bugu da ƙari, waɗannan lambobin matsakaita ne kawai kuma ba sa nuna bambancin buƙatun kalori saboda dalilai kamar shekaru, matakan aiki, da tsawo. Koyaya, waɗannan matsakaicin kalori suna buƙatar kimomi yana ba ku ra'ayin yadda ƙananan calories 1,200 yake.

Abincin mai adadin kalori 1,200 yayi ƙasa da ƙasa ga yawancin mutane kuma yana iya haifar da sakamako mara kyau kamar jiri, matsanancin yunwa, tashin zuciya, ƙarancin ƙarancin abinci, gajiya, ciwon kai, da duwatsun gall ().

Bugu da ƙari, rage cin kalori 1,200 na iya saita ku don gazawa idan asarar nauyi na dogon lokaci shine burin ku.

Caloriesuntataccen adadin kuzari yana haifar da canje-canje na rayuwa a jikin ku. Waɗannan sun haɗa da ƙaruwa a cikin homonomi kamar ghrelin da cortisol, waɗanda ke motsa yunwa, da kuma raguwa a cikin saurin rayuwa (RMR), ko kuma adadin kuzari da kuke ƙonawa yayin hutawa (12,).

Wannan yana haifar da mafi girman damar sake dawo da nauyi cikin lokaci, kazalika da muguwar sake zagayowar na lokuta masu nauyi na asarar nauyi tare da sake dawo da nauyi wanda yawancin masu cin abinci na yau da kullun ke fuskanta - wanda yawanci yakan haifar da jin yanke kauna.

Hawan keke nauyi yana da lahani ga lafiyar hankali, kuma bincike ya nuna cewa yawan cin abinci da motsa jiki na nauyi na iya danniya da zuciya kuma yana iya haifar da babbar matsalar rashin cin abinci, rubuta irin ciwon sukari na 2, da kuma karuwar mace-mace (,).

Yanke adadin kuzari sosai zai iya haifar da mummunan sakamako kamar rashi na gina jiki da gajiya. Ananan abincin abincin kalori da wuya suyi aiki don asarar nauyi na dogon lokaci kuma zai iya haifar da keke mai nauyi, wanda ke shafar lafiyar gaba ɗaya.

Mafi kyawun zabi

Sau da yawa masu ba da sabis na kiwon lafiya da mutanen da ke neman rasa nauyi suna zaɓar abincin bisa la'akari da sauri da za su iya samar da sakamakon da ake buƙata, rashin la'akari da sakamakon kiwon lafiya na dogon lokaci na ƙuntatawa da adadin kuzari.

Yayinda kuke zaɓar hanawa, ƙaramin abincin kalori wanda ke bayarwa sosai ƙasa da buƙatun kalori na yau da kullun yana iya haifar da asarar nauyi cikin sauri, ka tuna cewa wasu daga cikin wannan asarar nauyi suna cikin nau'in ƙwayar tsoka. Rashin hasara da sauran sauye-sauye na rayuwa na iya rage RMR ɗinka (12).

Itsarancin adadin kuzari ba wai kawai haifar da canje-canje marasa kyau ba wanda ke haifar da riƙe nauyi mai nauyi amma kuma na iya ɗaukar mummunan lahani ga lafiyar motsin zuciyar ku.

Yawancin binciken bincike sun nuna cewa cin abinci ba ya aiki da amfani da koshin lafiya, ƙananan hanyoyin asarar nauyi shine zaɓi mafi kyau don tallafawa ƙimar nauyi da kiyaye ƙimar nauyi akan lokaci.

Misali, maimakon yanke abincinka har zuwa adadin kuzari 1,200, wanda yawanci ya hada da bin duk wani abincin da ya ratsa lebenka, gwada wasu daga cikin shaidun da ke tafe, shawarwarin rage nauyi mai kyau:

• Ku ci abinci cikakke. Cikakken abinci, gami da kayan lambu, 'ya'yan itatuwa, wake, kifi, kwayoyi, kwaya, da ƙwai, ya kamata su ƙunshi yawancin abincin kalori. Dukkan abinci suna cike da zare, furotin, da ƙoshin lafiya jikinku yana buƙatar haɓaka.
• Yanke karin sukari da mai. Rage kitsen ki da kuma karin abincin suga wata lafiyayyar hanya ce ta inganta rage kiba. Abincin sukari da / ko mai dauke da mai sun hada da soda, waina, ice cream, alewa, da hatsi mai laushi ().
• Ka dafa karin abinci a gida. Dogaro da ƙarancin fitarwa, gidajen abinci, da abinci mai sauri kuma dafa ƙarin abinci a gida. Mutanen da suke dafa abinci da yawa a gida suna da nauyin nauyi kuma suna da ƙoshin lafiya fiye da waɗanda suke cin abinci da yawa a waje da gida ().
• Activityara ayyukan yau da kullun. Ofayan mafi kyawun hanyoyi don haɓaka ƙoshin lafiya, asarar nauyi mai ɗorewa shine ƙirƙirar ƙarancin adadin kuzari ta ƙara yawan adadin kalori da kuke ƙonawa. Gwada ƙarawa a cikin yawo yau da kullun a waje, ɗaukar darasi na motsa jiki, ko shiga gidan motsa jiki ().
• Yi aiki tare da masanin kiwon lafiya mai ilmi. Rage nauyi yana iya zama mai tsoratarwa da damuwa. Kwararren likitan abinci ko wani mai ba da horo na kiwon lafiya na iya taimaka maka ka rasa nauyi ta hanyar lafiya ba tare da ƙuntatawa ba.

Duk da yake rasa nauyi ta amfani da lafiyayyen, hanyoyin ciyar da abinci mai ɗorewa na iya ɗaukar lokaci mai yawa, yana rage sauye-sauye marasa kyau waɗanda ke faruwa yayin ƙuntataccen kalori mai yawa kuma zai iya taimakawa haɓaka damar ku na kiyaye nauyi zuwa mai kyau.

Lokacin ƙoƙarin rasa nauyi, amfani da ƙananan hanyoyi masu ƙuntatawa na iya taimaka maka cimma ƙoshin lafiya, asarar nauyi mai ɗorewa.

Layin kasa

Abincin mai-kalori 1,200 shine tsarin cin abinci mai ƙananan kalori wanda yawanci ya haɗa da ƙididdigar adadin kuzari da cin abinci masu rage kalori don haɓaka saurin nauyi.

Kodayake abincin mai adadin kalori 1,200 na iya inganta gajeren lokaci, saurin hasara mai saurin, saurin canzawar rayuwa da ke faruwa yayin ƙuntata calorie yana sa kiyaye nauyi daga dogon lokaci yana da matukar wahala.

Abin da ya fi haka, adadin kuzari 1,200 yana da kyau a ƙarƙashin matsakaicin adadin adadin kuzari wanda yawancin manya - har ma da ƙananan mata - ke buƙatar mai da jikinsu.

Duk da yake abincin da ke samar da 1,200 ko kaɗan adadin kuzari kayan aiki ne sanannen kayan aiki don rage nauyi, yana da kyau ga lafiyar ku gaba ɗaya ku zaɓi abincin da ke inganta jikin ku ta hanyar lafiya kuma yana haɓaka jinkirin nauyi mai ɗorewa amma mai ɗorewa wanda za'a iya kiyaye shi har tsawon rayuwa.