Tambayi Likitan Abinci: Shin zan iya ƙidaya Calories ko Carbs?

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Q: Lokacin ƙoƙarin rage nauyi, shin yana da mahimmanci a ƙidaya adadin kuzari ko carbohydrates?

A: Idan za ku zaɓi ɗaya, zan ɗauki ragewa da sarrafa carbohydrates. An fi son mayar da hankali kan carbohydrates maimakon adadin kuzari saboda lokacin da kuke ƙuntata carbohydrates a cikin abincin ku, za ku ci ƙarancin adadin kuzari gaba ɗaya.

Komawa a cikin 2006, ƙungiyar masu bincike sun zauna don amsa tambayoyin da ke cikin ko'ina-abin da ke aiki mafi kyau: rage cin abinci mai ƙarancin carbohydrate ko ƙayyadaddun calorie na gargajiya, rage cin abinci maras nauyi? Sun sami binciken da aka sarrafa guda biyar waɗanda suka cika ka'idodinsu don kwatanta ƙarancin carbohydrate zuwa ƙananan mai. Abubuwan da aka tattara daga waɗannan karatun sun kawo abubuwa biyu masu ban sha'awa sosai.

1. Bayan watanni 6, mutanen da aka sanya a kan ƙananan abincin carbohydrate sun rasa nauyi mai yawa. Kuma ba ina magana ne kawai game da fam guda biyu ba. A matsakaici, masu rage cin abinci masu ƙarancin carb sun rasa 7 (kuma kusan 11) ƙarin fam a cikin watanni 6 fiye da waɗanda ke kan rage-kalori, ƙarancin abinci mai mai.

2. Bayan kasancewa a cikin abubuwan abinci na shekara 1, ƙarancin abinci mai ƙarancin carbohydrate da ƙuntataccen kalori, ƙarancin abinci mai ƙima yana haifar da adadin asarar nauyi. Ta yaya hakan zai kasance?

Abincin rage-carbohydrate ya daina aiki? Ba na tsammanin haka. Maimakon haka, ina tsammanin mutane sun daina bin abincin kawai. Wani darasi mai mahimmanci a cikin kansa-idan kuna son rage kiba, zaɓi hanyar da ta dace da ku da kuma salon rayuwar ku, kamar yadda da zarar kun koma 'cin abinci na yau da kullun' nauyin zai dawo daidai.

Ana iya siyar da ku yanzu akan gaskiyar cewa ƙarancin abincin carbohydrate ya fi ƙima-ƙuntataccen kalori, ƙarancin mai; amma menene game da jimlar adadin kuzari da aka cinye akan abinci mai ƙarancin carb? Shin yana da mahimmanci? Wannan shine inda yake samun ban sha'awa. A cikin nazarin abinci mai ƙarancin carbohydrate, ba a ba wa mahalarta umarnin da taƙaita adadin kuzari ba. Maimakon haka, ana ba su umarni don ƙuntata iri da adadin carbohydrates da suke ci. An gaya musu su ci abinci har sai sun gamsu, ba su ƙara jin yunwa ba, amma ba a cika su ba. Lokacin da kuka ci ƙarancin carbohydrates, kai tsaye za ku ci ƙarin furotin da mai, abubuwan gina jiki guda biyu waɗanda ke nuna jikin ku cewa kun ƙoshi kuma kun ƙoshi. Wannan a ƙarshe yana haifar muku da cin ƙarancin kalori.

Kamar yadda kuke gani, mayar da hankali kan cin ƙarancin carbohydrates (wanda ke da adadin kuzari 4 a kowace gram) yana sa ku ci ƙarancin adadin kuzari. Za ku ci abinci da yawa waɗanda ke nuna jikin ku cewa kun cika kuma kun gamsu. Wannan hanya mai ban sha'awa biyu don cin ƙarancin abinci zai haifar da asarar nauyi a kowane lokaci.

Haɗu da Likitan Abinci: Mike Roussell, PhD

Mawallafi, mai magana, da mai ba da abinci mai gina jiki Mike Roussell, PhD tana da digiri na farko a cikin biochemistry daga Kwalejin Hobart da kuma doctorate a cikin abinci daga Jami'ar Jihar Pennsylvania. Mike shine wanda ya kafa Naked Nutrition, LLC, kamfani mai cin abinci mai ɗimbin yawa wanda ke ba da mafita na lafiya da abinci kai tsaye ga masu siye da ƙwararrun masana'antu ta hanyar DVD, littattafai, ebooks, shirye -shiryen sauti, wasiƙun labarai na wata, abubuwan rayuwa, da fararen takardu. Don ƙarin koyo, duba shahararren shafin yanar gizon abinci da abinci mai gina jiki na Dr. Roussell, MikeRoussell.com.

Samu ƙarin nasihu masu sauƙi na abinci da abinci mai gina jiki ta bin @mikeroussell akan Twitter ko zama mai son shafin sa na Facebook.

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