Tambayi Likitan Abincin Abinci: Sabbin Kimiyya akan Fat ɗin Ciki

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Q: Don rasa kitsen ciki, na san ina buƙatar tsaftace abinci na da motsa jiki akai -akai, amma shin akwai wani abu musamman da zan iya yi da abincina don samun laushin cikin sauri?

A: Kun yi daidai: Tsaftace abincin ku da kuma ɗaukar tsarin motsa jiki na yau da kullun (cakude na cardio da horar da nauyi) yana da mahimmanci don rasa kitsen ciki, amma akwai sirri guda ɗaya wanda ya fi tasiri. Ta hanyar dabarun canza halayen abincin ku, kuna iya haƙiƙa niyya takamaiman yankuna na kitse na jiki. Kuma ba ina magana ne game da wasu nau'in bayanan da aka yi a ƙarshen dare ba don maganin kitsen ciki; wannan ya dogara ne akan ainihin binciken kimiyya.

Wani bincike na 2007 da aka buga a mujallar kimiyya Kulawar ciwon sukari ya bayyana abin da kuke buƙatar yi don kawar da mai daga tsakiyar sashin ku. A tsawon lokacin binciken, kowane ɗan takara an sanya shi a kan tsare-tsaren abinci daban-daban guda uku na wata ɗaya kowane--biyu sun dace da tattaunawarmu don haka zan mai da hankali kan waɗannan:

Watan 1: Babban Tsarin Carbohydrate, Tsarin Abincin Mai-Mai

Wannan za a yi la'akari da tsarin al'ada don asarar nauyi. Ga waɗanda daga cikinku ke sha'awar ƙuntata adadin abubuwan gina jiki, babban abincin carbohydrate ya ƙunshi kashi 65 na adadin kuzari daga carbohydrates, kashi 20 na adadin kuzari daga mai, da kashi 15 cikin ɗari na kalori daga furotin.

Watan 2: Babban Abincin Abinci a cikin Fat ɗin da ba a haɗa shi ba

Wannan tsarin abincin ya yi kama da abincin Bahar Rum, wanda ya ƙunshi kashi 47 na adadin kuzari daga carbohydrates, kashi 38 na adadin kuzari daga mai, da kashi 15 na adadin kuzari daga furotin. Mafi yawan kitse a cikin wannan abincin ya fito ne daga ƙarin man zaitun; duk da haka avocados da macadamia kwayoyi wasu kyawawan misalan abinci ne masu yawan kitse.

Bayan wata guda, masu binciken sun yi amfani da injin x-ray mai jiki don bincika rarraba mai (injin da suke amfani da shi ana kiransa DEXA). Daga nan aka sanya mahalarta kan shirin cin abinci na biyu na tsawon wata guda kafin masu bincike su sake duba rarraba kitse na jikinsu.

Sakamako: Lokacin da mahalarta suka tashi daga abinci mai-carbohydrate zuwa abinci mai yawa a cikin kitsen mai guda ɗaya, rabon kitsen jikinsu ya canza kuma an cire mai daga tsakiyar sashinsu. Kyawawan ban mamaki.

Don haka, ta yaya za ku yi amfani da wannan binciken a cikin neman ku don samun kwanciyar hankali? Anan akwai hanyoyi guda uku masu sauƙi don fara yin canji a cikin abincin ku:

1. Ki guji rigunan salati mara kiba ko mai. Waɗannan riguna suna maye gurbin mai waɗanda galibi za ku samu a cikin suturar salatin da sukari. A maimakon haka, a yi amfani da man zaitun mara budurci. Kuna iya haɗa shi da nau'ikan ruwan inabi daban -daban don canza dandano kayan adon salatin ku. Wasu daga cikin abubuwan da na fi so sune balsamic, jan giya, ko vinegar tarragon. Bonus: Vinegar yana taimakawa sarrafa sukari na jini, wanda zai kara taimakawa tare da ƙoƙarin rage nauyi.

2. Cin fajitas tsirara. Lokaci na gaba da za ku ci abinci na Mexica, ku tsallake tortillas na gari kuma ku ji daɗin fajitas tsirara. Ku ci kajin/naman sa/jatan lande tare da salsa, latas, da barkono da albasa. Ƙara guacamole don samun lafiyayyen kashi na kitse masu monounsaturated da ƙarin daɗin dandano. Ba za ku rasa casing starchy casing ba.

3. Abinci mai wayo. Abincin ciye-ciye irin su pretzels da crackers sune carbohydrates waɗanda ba sa yi muku wani alheri. Tsallake waɗannan carbohydrates masu sauƙin cinyewa (har ma da dukan hatsi) da abun ciye-ciye akan 1oz na goro na macadamia (kwayoyin 10-12). Kwayoyin Macadamia suna cike da kitse masu yawa, kuma bincike akai-akai ya gano goro a matsayin abun ciye-ciye mafi girma don asarar nauyi da lafiyar zuciya fiye da pretzels ko irin abincin ciye-ciye.

Dokta Mike Roussell, PhD, mashawarci ne mai gina jiki wanda aka sani da ikonsa na canza hadaddun dabarun abinci mai gina jiki zuwa halaye da dabaru masu amfani ga abokan cinikinsa, wanda ya haɗa da ƙwararrun 'yan wasa, masu zartarwa, kamfanonin abinci, da manyan wuraren motsa jiki. Dr. Mike shine marubucin Shirin Rage Nauyin Mataki 7 na Dr. Mike da kuma 6 Rukunnai na Abinci.

Haɗa tare da Dr. Mike don samun ƙarin abinci mai sauƙi da nasihu ta hanyar bin @mikeroussell akan Twitter ko zama mai son shafin Facebook.

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