Menene Abincin Soja? Duk abin da za ku sani Game da Wannan Bakon Tsarin Abinci na Kwana 3

Wadatacce

• Me Yasa Ake Kiran Da Abincin Soja?
• Menene ainihin Tsarin Abincin Soja?
• Rana ta 1
• Rana ta 2
• Rana ta 3
• Shin Abincin Soja A Gaskiya Yana Lafiya?
• Kafin ku gwada ...
• Bita don

Rage cin abinci na iya yin juyi don mafi kyau-mafi girma "abincin" yanayin na 2018 ya fi game da ɗaukar dabi'un cin abinci mai kyau fiye da rasa nauyi - amma wannan ba yana nufin cin abinci mai tsanani ba shine abin da ya wuce.

Dauki, alal misali, shaharar mahaukacin abincin ketogenic. Ko kuma, sake dawowa da wani bakon abinci na 2015 da ake kira abincin soja, abinci na kwana uku wanda ya yi alkawarin rage nauyin nauyin kilo 10 na godiya ga nau'in abincin da ya hada da ice cream, toast, da karnuka masu zafi.

Shin wannan shirin cin abinci na sojoji na kwana uku shine sirrin rage kiba cikin sauri, ko kuwa duk yaudara ce? Anan, masu cin abinci da masana abinci mai gina jiki suna raba abin da kuke buƙatar sani game da abincin soja da ko yana da lafiya a gare ku.

Me Yasa Ake Kiran Da Abincin Soja?

Bari mu sami abu ɗaya madaidaiciya: Duk da sunansa, cin abincin soji a zahiri ba shi da asali na soja, a cewar likitan abinci mai rijista Tara Allen, RD, wanda ya ce abincin ya fara ne a matsayin jita -jita cewa an aiwatar da shirin cin abinci don taimaka wa sojoji su sami lafiya cikin sauri.

Tsarin abincin soja yana kama da sauran tsare-tsaren abinci na kwana uku (tunanin: Mayo Clinic da Cleveland Clinic tsare-tsaren abinci na kwana uku) kamar yadda ya yi iƙirarin inganta asarar nauyi a cikin ɗan gajeren lokaci ta hanyar ƙuntata calories.

Abincin kuma yana da kama mai kama da Abincin Abincin Mutum (ko Abincin Sojan Sama) na '60s, a cewar Adrienne Rose Johnson Bitar, Ph.D., abokin karatun digiri na biyu a Jami'ar Cornell wanda ya ƙware a tarihi da al'adun Abincin Amurka, al'adun pop, da lafiya. Da yawa kamar abincin sojoji, Abincin Abincin Mutum ya haɗa da martinis da steak a cikin abincin amma yana kiyaye carbohydrate da kalori yana ƙima sosai, in ji ta. Bitar ya ce "Duk waɗannan abubuwan cin abinci sune ƙarancin kalori ko ƙarancin tsarin carb wanda yayi alƙawarin sakamako na ɗan gajeren lokaci mai ban sha'awa, amma ya haɗa da abinci mara lafiya ko ƙoshin lafiya," in ji Bitar. (Wani yanayin cin abinci mara ƙoshin lafiya wanda ya haɗa da jan nama da yawa: Abincin Tsaye. Mai lafiya a faɗi, zaku iya tsallake wannan tsarin abincin.)

Menene ainihin Tsarin Abincin Soja?

Gabaɗaya, tsarin cin abinci na soja kyakkyawan tsari ne mai ƙarancin kalori, la'akari da cewa ana ƙarfafa masu rage cin abinci su cinye kusan adadin kuzari 1,400 a rana ta ɗaya, adadin kuzari 1,200 a rana ta biyu, da kusan adadin kuzari 1,100 a rana ta uku, in ji JJ Virgin, ƙwararren masanin abinci mai gina jiki. . (Ga abin da kuke buƙatar gaske ku sani game da kirga adadin kuzari.) Abincin da ke cikin shirin shine zato "sun dace da ilimin kimiyya," in ji ta, kuma an ce suna aiki tare don haɓaka asarar nauyi mai sauri. Ta kara da cewa a lokacin da kake kan abinci ya kamata ka bi shi har tsawon kwanaki uku a cikin mako guda.

Abincin da aka yarda da abinci na soja ba shine abin da galibi kuke tunani a matsayin kuɗin "abinci" ba, gami da karnuka masu zafi, abin gasa, ice cream, da tuna gwangwani, in ji Brooke Alpert mai cin abinci. Dubi cikakken rushewar abincin abinci a ƙasa. An wajabta waɗannan abinci iri ɗaya ga duk wanda ke lura da abincin kuma an tsara su a hankali don kada ku wuce gona da iri ko kuma ku ɓace daga abincin (tun da za ku iya. kawai ci abincin da aka ba da shawarar a ƙasa), in ji Alpert.

Rana ta 1

Karin kumallo: 1/2 innabi, yanki guda na burodi / gasa tare da cokali biyu na gyada ko man almond, da kofi daya

Abincin rana: yanki guda na burodi ko gurasa, 1/2 gwangwani na tuna, da kofi guda ɗaya

Abincin dare: 3 oz. na kowane nama (girman fakitin katunan), kofi ɗaya na koren wake, ƙaramin apple, ayaba 1/2, da kofi ɗaya na ice cream

Rana ta 2

Karin kumallo: kwai daya da aka dafa (duk yadda kuke so), yanki burodi ɗaya ko toast, ayaba 1/2

Abincin rana: kofi daya na gida cuku, kwai mai tauri daya, crackers gishiri biyar

Abincin dare: karnuka biyu masu zafi (babu bun), kofi ɗaya na broccoli, 1/2 kofin karas, ayaba 1/2, ice cream ɗaya

Rana ta 3

Karin kumallo: yanki guda na cuku cheddar, ƙaramin tuffa, gwangwani biyar na gishiri

Abincin rana: kwai ɗaya (dafa shi yadda kuke so), yanki burodi ɗaya ko gasa

Abincin dare: kofi daya na tuna, ayaba 1/2, kofi daya na ice cream

Yana da mahimmanci a lura cewa an kuma ƙuntata ruwa a kan abincin, kuma ruwa da shayi na ganye sune abubuwan da aka yarda da su kawai, in ji likitan wariyar abinci mai rijista Beth Warren. Yana da kyau a sha kofi a rana ta farko-amma sugar, creamers, da artificial sweeteners ba su da iyaka, ma'ana kawai za ku iya amfani da stevia a cikin kofi (idan an buƙata). Barasa, duk da haka, ba ta da iyaka, musamman tunda giya da giya suna ɗauke da adadin kuzari da yawa, in ji Budurwa.

Shin Abincin Soja A Gaskiya Yana Lafiya?

Da farko, rashin daidaiton abincin soji ja ne, a cewar Warren, wanda ya ce abincin bai yi daidai da tsarin abincinsa ba kuma ya ce rashin jagora na iya sa ya zama mai rikitarwa da wahala ga mai cin abinci ya fahimci yadda ake bi da abin da za ku ci.

Ko da yake abincin yana ba da abinci daga ƙungiyoyin abinci na serval, masanin ilimin abinci mai rijista Toby Amidor R.D. ya ce bai isa ba don cikakken abinci mai gina jiki na yau da kullun-musamman tunda yawan adadin kuzari, ƙarancin abinci mai gina jiki kamar karnuka masu zafi da ice cream na vanilla suna cikin iyakanceccen menu. "Saboda rashin isasshen adadin hatsi, kayan lambu, kiwo, da furotin, ba za ku iya biyan cikakkiyar buƙatun ku na gina jiki a cikin waɗannan kwanaki uku," in ji ta.

Iyakance yawan cin 'ya'yan itatuwa da kayan marmari na yau da kullun, yana nufin wataƙila ba za ku sami adadin fiber, antioxidant bitamin A da C, potassium, da phytonutrients da kuke buƙata a kullun, in ji ta. Tunda cin abinci ya haɗa da kiwo mai iyaka, ƙila za ku kasance da ƙarancin bitamin D, calcium, da potassium ma abubuwan gina jiki waɗanda yawancin Amurkawa sun riga sun rasa, in ji Amidor. Tun da abincin yana da ƙarancin ƙarancin carbohydrate, ba ku samun isasshen hatsi gabaɗaya, ko dai-wanda shine babban tushen bitamin B da fiber, in ji ta. (Dubi: Dalilin da yasa Carbs masu lafiya ke cikin Abincin ku.)

Gabaɗaya, abincin da ake ci ya yi ƙanƙanta a cikin carbohydrates da adadin kuzari don samar wa jikin ku isasshen abinci da abubuwan gina jiki da yake buƙata don samun lafiya, in ji Amidor. Ya isa ku tsira a zahiri, amma kuna iya zama 'mai rataye' kuma kuna iya samun ƙarancin kuzari sosai, in ji Warren. (Duba: Me yasa Kidaya Calories Ba Mabuɗin Rage Nauyi ba ne.)

Idan kuna mamakin asarar nauyi? Haka ne, za ku rasa nauyi akan abincin soja idan kun saba da cin calories dubu biyu a kowace rana (kamar duk wani abincin da ke hana yawan abincin ku), a cewar Amidor. Koyaya, wataƙila za ku koma tsohon halayen cin abincin ku kuma ku sake samun nauyi daidai da zarar kun daina cin abinci, wanda zai iya haifar da mummunan yanayin, in ji ta.

Kafin ku gwada ...

Allen ya ba da shawarar cewa: "Fa'idodin abinci na sojoji shine cewa yana da sauƙi kuma yana da 'yanci don bi." Koyaya, fursunoni-gami da ƙaramin zaɓi na abinci, dogaro akan nama da aka sarrafa (wanda ba shine mafi koshin lafiya ba), da ƙarancin adadin 'ya'yan itatuwa da kayan marmari da aka yarda-sun fi yawa fiye da ribar, in ji Budurwa.

Kuma, ba shakka, yanayin ƙarancin abinci na soja na iya yin haɗari, in ji Amidor. Wannan gaskiya ne musamman idan kuna shirin motsa jiki: Ƙoƙarin yin motsa jiki mai ƙarfi akan irin wannan abincin mai ƙarancin kalori na iya haifar muku da rauni, kai-tsaye, da gajiya-don haka ƙaramin ƙarfin zuciya ko tafiya shine zaɓi mafi aminci. a lokacin wannan abincin, in ji Allen.

Yana da lafiya a faɗi cewa abincin soja har yanzu wani abincin hatsari ne na ɗan gajeren lokaci, in ji Alpert. Duk wani nauyi da aka rasa zai zama nauyin ruwa, in ji ta, kuma za ku iya ganin ma asarar ƙwayar tsoka saboda gaskiyar shirin ƙaramin kalori ne.

Kuma kamar duk abincin da mutum ya sani, Alpert ya ce abincin sojoji ana nufin yin tasiri na ɗan gajeren lokaci ne kawai maimakon koyar da ɗabi'ar cin abinci mai kyau wanda za a iya ci gaba da shi tsawon rayuwa mai lafiya. Sakamakon haka, ta ce akwai yiyuwar mahalarta zasu sami duk wani nauyi da suka rasa jim kadan bayan kammala cin abinci. (Da gaske. Ya kamata ku daina rage cin abinci.)

Bita don