Na tafi daga Cin Pizza 24/7 zuwa bin Green Smoothie Diet

Wadatacce

• Dalilai 8 da yakamata a kiyaye kafin a gwada Abincin Smoothie
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Abin kunya ne a yarda, amma fiye da shekaru 10 bayan karatun jami'a, har yanzu ina cin abinci kamar sabon shiga. Pizza ita ce rukunin abinci ta nisa a cikin abinci na - Ina yin barkwanci game da guje-guje da tsalle-tsalle a matsayin uzuri na cin kek da kaina bayan doguwar Asabar. Amma ni a zahiri ba wasa nake yi ba. A zahiri, na yi rajista don tseren marathon na biyu saboda ina son samun damar cin pizza da yawa kuma ba damuwa game da shan carb ba.

Akwai babbar matsala tare da rayuwa mafi yawa akan burodi, cuku, da miya tumatir, kodayake: Ina samun, kamar, babu sauran abubuwan gina jiki a cikin abinci na. Ina iya samun isassun adadin kuzari, amma su ba komai bane. Kuma mafi munin sashi shine, yayin da wataƙila ba zai iya fitowa a kan sikelin ba, zan iya ganin tasirin da ke cikin fatar jikina, murfin taushi a kan mahaifa na, da adadin kuzarin da nake da ita lokacin da nake gudu - musamman lokacin da na '' m slogging ta hanyar horo marathon.

A koyaushe na san abincina yana buƙatar canzawa. Ni dai ban san yadda zan canza shi ba. Don haka lokacin da na ji cewa Adam Rosante, wani mashahurin ƙarfin shahararren mai horar da abinci mai gina jiki, ya ƙirƙiri (kyauta!) 7-Day Green Smoothie Diet Challenge, na yi sha'awar. Na biya kuma na yi ƙalubalen cin abinci irin wannan kafin - kuma na kasa. Sun kasance masu tsananin ƙarfi, da sarƙaƙƙiya, kuma suna da wuyar iya mannewa ga wanda a zahiri ba zai iya dafa kansa abincin da ya fi na kaza da shinkafa ba. (Mai alaƙa: Na Rage Nauyi Akan Abincin Abinci 30 Gabaɗaya Ba tare da Yaudara ba)

Rosante ya ce: "Duk lokacin da wani ke son yin kowane irin canji, suna kokarin sake fasalin rayuwarsu gaba daya." "Binciken yana kan ku, ko da yake; za ku ƙone kuma ku watsar da komai. Amma idan kun mai da hankali kan yin ɗan ƙaramin canji, yana da kusanci sosai, kuma yana rufe abin da ake kira madaidaicin madaidaicin amsa, wanda shine ainihin lokacin inda kuke samun kyakkyawar amsa daga ƙoƙarin da kuke yi. " (Mai Alaka: Yadda Yin Canje-canje Kan Canje-canje ga Abincinta Ya Taimakawa Wannan Koyarwa Ta Rasa Fam 45)

Wannan shi ne gaba ɗaya jigo na tsarin abinci mai santsi na Rosante: Kuna musanya karin kumallo - abinci ɗaya kawai a rana - don ɗanɗano mai laushi. Ina son shi saboda ba lallai ba ne game da slimming down (ko da yake ana iya la'akari da wannan shirin asarar nauyi na smoothie na kwanaki 7 idan wannan shine burin ku) ko "detoxing" ko "tsarkakewa." Green smoothie rage cin abinci ya kasance game da samun ƙarin mahimman abubuwan gina jiki a cikin jikina don haka ina da ƙarin kuzari don ci gaba da motsa jiki na.

Koren smoothies sun haɗa da gauraya daban-daban na alayyahu, Kale, avocado, ayaba, pears, madara kwakwa, lemu, yankan abarba, kankana, apples, da man almond. (Samu wahayi zuwa ga wadannan lafiyayyen, na gida kore smoothie girke-girke girke-girke da dandana mai girma da kuma ajiye kudi.) "Lokacin da ka shirya da yawa abinci mai gina jiki - duk wadannan bitamin, ma'adanai, da phytonutrients, da flavonoids da aka cushe da antioxidants. a cikin gilashin guda ɗaya, yana tasiri ku akan matakin salula," in ji Rosante. "Wannan yana inganta alamomin lafiya a duk faɗin hukumar. Smoothies kuma suna cike da fiber, wanda ke inganta narkewa kuma yana taimakawa wajen rage nauyi. shi ne kuma zai inganta ingancin fatar jikin ku." (Mai dangantaka: Shin yakamata ku ƙara Collagen zuwa Abincin ku?)

Bugu da ƙari, girke -girke a cikin wannan tsarin abincin smoothie yana da sauƙin narkewa, wanda shine dalilin da ya sa Rosante ke cin abincin karin kumallo akan wani abu kamar faɗi, farin omelet. Ba wai kawai abubuwan gina jiki a cikin santsi suna zuwa inda suke buƙatar tafiya da sauri ba, amma shan su don karin kumallo kuma yana ba da tsarin narkewar ku na ɗan lokaci daga rushe dukkan abinci mai nauyi. Wannan yana adana kuzarin da jikin ku zai iya amfani da shi a wani wuri, ba tare da sadaukar da abubuwan gina jiki ba, in ji Rosante.

An sayar da ni a kan kimiyya, amma na kasance kasa da kwarin gwiwa game da iyawara na cire abincin santsi. Na san cewa santsi ya kamata ya zama alamar abinci mai sauƙi, a kan tafiya lafiya, amma na sami kaina cikin tsoro da su a baya. Ta yaya kuka san abin da za ku saka a cikinsu? Ta yaya kuka san abin da ke da daɗi da me? Tabbas, zaku iya haɗa kayan lambu biyu da wasu kankara a cikin daƙiƙa 30, amma shin da gaske ne isasshen abinci don cin abinci? Anan ne inda samun girke -girke na ainihi don bi ya zo da amfani. Ƙari ga haka, dukkansu sun ƙunshi sinadaran guda shida ko ƙasa da haka; duk jerin kayan masarufi guda 11 (har ma da madarar kwakwa da madarar almond) sun kashe ni a ƙasa da $ 60 a Birnin New York. (Duk haɗarin da kuka zaɓa, ba shi guguwa a cikin ɗayan mafi kyawun masu haɗe -haɗe don abincin ku mai santsi.)

Don haka kowace safiya, na tsawon kwanaki bakwai, na yi bulala ɗaya daga cikin smoothie ɗin Rosante don karin kumallo. Ni ba babban mai cin karin kumallo ba ne, musamman da yake ina aiki daga gida - a gaskiya, ba ni da safe ba - don haka sai na shirya wani abu don kaina lokacin da har yanzu ba ni da hankali ba shi da kyau. Amma jifar sinadaran guda shida a cikin mahaɗin ba zai iya zama da sauƙi ko rashin kwakwalwa ba. Kayan girkin abincin da na fi so shi ne Ƙaunar Ƙauna - alayyafo, abarba, kankana na zuma, ayaba, da madarar kwakwa - saboda yana da daɗi da santsi. (Mai alaƙa: Jagorar Gabaɗaya ga Milk Milk vs Almond Milk)

Batu na ɗaya tare da ƙalubalen cin abincin smoothie shine girman smoothies. Dangane da ma'aunin Rosante, sun cika kusan rabin gilashin pint. Lokacin da na ƙara ƙanƙara, sun ɗan girma, amma har yanzu ina jin yunwa bayan sa'o'i biyu, wanda da alama yana da sauri don neman wani abinci. Wannan ba lallai bane mummunan abu bane, in ji Rosante. "Wadannan girke-girke na abinci mai santsi suna da ƙarancin adadin kuzari amma suna da yawa a cikin abubuwan gina jiki, don haka kuna samun dukkan abubuwan gina jiki da kuke buƙata a karin kumallo don ba yawancin adadin kuzari ba," in ji shi. "Idan kun saba da cin karin kumallo mafi girma, da alama za ku ji yunwa bayan sa'o'i biyu kuma hakan ba shi da kyau - za ku iya samun abinci mai kyau, abincin dare." Hakanan zaka iya ƙara pre-motsa jiki na furotin ko kuma idan kuna son ɗan ƙaramin abu. Na kara teaspoon na furotin na whey a cikin kwanaki biyu, wanda ya taimaka. (Mai dangantaka: Abubuwa 4 Na Koyi Daga Kokarin Harley Pasternak's Reset Diet)

Duk da yake ban lura da wani sakamako nan da nan ba, a rana ta uku na koren abinci mai santsi, zan iya rantse cewa fatata ta yi haske kaɗan kuma tabbas na sami ƙarin kuzari. (Na yi ƙoƙarin cin abinci gabaɗaya mafi koshin lafiya a duk sauran abinci na, kuma, kodayake Rosante ta ce za ku iya ci duk yadda kuke so sauran ranar; Na yi shi har zuwa rana ta biyar kafin in ba kaina odar pizza don abincin dare.) A ƙarshen A makon, a zahiri ina tsammanin na yi ɗan rahusa, ƙarin kari da Rosante ya yi alkawari amma ban yi tsammani ba.

Kuma ka san me? Ina tsammanin wannan ƙalubalen cin abinci na smoothie wani abu ne wanda zai iya ƙarewa ya tsaya. Idan aka kwatanta da sauran ƙalubalen cin abinci da tsare-tsaren da na gwada, wannan ya kasance mai sauƙin shiga cikin rayuwata-kuma ban ji kamar na sadaukar da komai don girbe fa'idodin ba. ...

"Ina son mutane su gane cewa kasancewa cikin koshin lafiya ya fi sauki fiye da yadda kuke zato," in ji Rosante."Muna son murkushe wutar jahannama daga abubuwa, amma wani abu mai sauƙi kamar sauya karin kumallo na yau da kullun don koren smoothie na iya zama canjin wanda zai buɗe ƙofar don canza komai a gare ku."

Dalilai 8 da yakamata a kiyaye kafin a gwada Abincin Smoothie

Daga K. Aleisha Fetters

Samfuran da aka ƙera da smoothies suna da wuri a cikin kowane abinci mai lafiya. Za su iya taimaka muku samun ƙarin sabis na kayan lambu, ba ku haɓakar furotin, da kuma saka muku bitamin waɗanda wataƙila ba su ɓace daga abincinku ba.

Oneaya a rana yana da kyau, amma yana rayuwa kawai akan ruwaye ta hanyar rage kiba mai santsi ko kuma in ba haka ba na iya zama mai haɗari sosai, in ji Jaime Mass, R.D., shugaban Jaime Mass Nutritionals a Florida. Tsotsar bambaro na tsawon kwanaki biyu, makonni, ko watanni a jere baya lalata jikinka, inganta abincinka, ko haifar da asarar nauyi na dogon lokaci, in ji ta. A zahiri, cin abinci mai ruwa-ruwa na iya lalata lafiyar ku na dogon lokaci (kawai duba jerin abubuwan da ke haifar da illa a ƙasa.) Don haka tsaya kan smoothie don cin abinci ɗaya ko abun ciye-ciye a rana-kuma ku manta da ruwan 'ya'yan itace ko -smoothie tsarin abinci.

1. Raunin abinci mai gina jiki. "Abincin abinci yawanci ba zai ba ku duk abin da jikinku yake buƙata ba," in ji Mass. Sakamakon haka: Matakan rashin ƙarfi, ƙarancin gashi, wahalar maida hankali, dizziness, tashin zuciya, ciwon kai, da yanayi mara kyau. "Ko da abincin ruwa ya yi iƙirarin samar da daidaiton abinci mai gina jiki, a yi hattara sosai," in ji ta. (Dubi: Yadda Ake Samun Mafi Gina Gina Daga Abincin Ka)
2. Rage tsoka. Matsakaicin tsarin ruwan 'ya'yan itace ko tsarin abinci mai santsi yana rataye akan ƙuntatawar kalori mai tsanani. Kuma yayin da hakan zai iya haifar da asarar nauyi a cikin ɗan gajeren lokaci, yawancin wannan nauyin zai kasance daga tsoka, ba mai mai ba, in ji ta. Rage tsoka na iya yin illa ga lafiyar jikin ku, lafiyar jijiyoyin jini, da wasan motsa jiki, da haɓaka haɗarin raunin ku, in ji Mass. Menene ƙari, yawancin shirye -shiryen rage cin abinci mai ƙoshin lafiya ba su da yawa a cikin sashin furotin, kawai yana ƙara lalata lalacewar tsoka.
3. Sake Nauyi Nauyi. "Abincin abinci na ruwa don asarar nauyi yawanci yana barin mai ragewa kamar gazawa, lokacin da a zahiri ba a saita su don samun nasara ba," in ji Mass. (Mai alaƙa: Yadda ake Dakatar da Abincin Yo-Yo Sau ɗaya kuma Ga Duka)
4. Ciwon sukari. Juices da smoothies na iya zama mai ƙarancin kalori da sukari. Amma wasu lokuta, suna kama da tsotsan sandar alewa - kawai ba tare da ƙwanƙwasa ɗanɗano ba. Wasu ruwan 'ya'yan itace a kasuwa sun ƙunshi har zuwa gram 72 na carbohydrates da gram 60 na sukari kowace sa'a. Wannan yana kwatankwacin kusan yanka biyar na farin burodi - ko soda mai cike da sukari 20. A halin yanzu, yogurt- ko sherbet-nauyi smoothie girke-girke abinci kaɗan ne fiye da tabarau 600-da-kalori tare da ƙarin carbs da sukari fiye da yadda zaku samu ba ɗaya ba amma biyu sandunan alewa. "Yanzu tunanin shan wannan sau hudu zuwa shida a rana," in ji Mass.
5. Mahaukaciyar sha'awa. Ko da smoothies sun cika ku, wataƙila ba za su bar ku da gamsuwa ba, kamar yadda ƙarshen ya dogara ba kawai da abubuwan gina jiki ba, har ma da zafin jiki, rubutu, daidaito, da daɗin abincinku, in ji ta. Shiga, sha'awa da cin abinci mai yawa.
6. Dutsen duwatsu. Lokacin da kuka sami duk abincin ku a cikin ruwa mai ruwa, tsarin narkewar ku ba ya aiki kamar yadda aka tsara, in ji Mass. Saboda haka, yayin da ake cin abinci na ruwa wasu mutane na iya daina ɓoye bile, wanda ake buƙata don narkewar narkewa. Wannan na iya haifar da gallstones.
7. Matsalolin narkewa. "Lokacin da kuka ci sukari da yawa, jiki zai kawo ruwa a cikin hanji don daidaita shi," in ji ta. "Wannan zai iya haifar da ciwon ciki, kumburi, zafi, da gudawa." (Mai dangantaka: Yadda ake Magance Ciwon Ciki da Gas)
8. Dangantaka mara lafiya da Abinci. "Wadannan ruwan 'ya'yan itace da abinci mai santsi ba sa koya mana komai game da cin abinci mai kyau, sarrafa sashi, lokacin cin abinci, siyayyar abinci, yadda ake cin abinci lafiya a gidajen abinci, ko menene kulawar lafiya mai kyau," in ji Mass. "Suna haɓaka halayen cin abinci mara kyau kuma suna jagorantar mu muyi imani cewa asarar nauyi mai sauri yana da kyau-kuma hakan ba zai iya kasancewa daga gaskiya ba."

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