Kyakkyawan ronimar Macronutrient don Rashin nauyi

Wadatacce

• Maganin Kalori da ke Mattauki Fiye da Rididdigar Macronutri don Rashin Fat
• Calories Ba Su Yi Bayanin Dukan Labarin ba
• Mahimmancin Ingancin Abinci
• Zaɓi Abincin Abincin Abinci
• Amfani da Abincin-Protein Mai Babban
• Iyakance Kayan Abinci da Babban-Carb
• Mafi Kyawun Rukunin Macron shine Wanda Zaku Iya Dogara dashi
• Layin .asa

Yanayin baya-bayan nan cikin asarar nauyi yana kirga kayan masarufi.

Waɗannan su ne abubuwan gina jiki waɗanda jikinku ke buƙata da yawa don haɓaka da haɓaka na yau da kullun - wato, carbs, fats da sunadarai.

A gefe guda, ƙananan ƙwayoyin cuta sune abubuwan gina jiki waɗanda jikinku kawai ke buƙata a ƙananan, kamar bitamin da ma'adinai.

Countidaya kayan masarufi yayi daidai da ƙidayar adadin kuzari amma ya bambanta a cikin cewa yana la'akari da inda adadin kuzarin ya fito.

Wannan labarin yayi bitar mafi kyawun abincin macron don ƙimar nauyi kuma me yasa ingancin abinci yake magana.

Maganin Kalori da ke Mattauki Fiye da Rididdigar Macronutri don Rashin Fat

Dangane da rasa mai, yaya kuke cin al'amuran fiye da adadin carbi, kitse da furotin a cikin abincinku.

A cikin nazarin shekara guda, masu bincike sun rarraba mutane fiye da 600 masu nauyin kiba zuwa abinci mai-mai-mai-mai-ƙasa ().

A cikin watanni biyu na farko na binciken, kungiyar masu rage kiba sun sha gram 20 na kitse a kowace rana, yayin da masu karamin-carb ke cin gram 20 na carbi a kowace rana.

Bayan watanni biyu, mutane a cikin ƙungiyoyin biyu sun fara ƙara ko dai kitse ko carbi a cikin abincin su har sai sun kai matakin mafi ƙarancin abincin da suka yi imanin za su iya kiyayewa.

Duk da cewa babu wata kungiya da ta ci wasu adadin adadin kuzari, ƙungiyoyin biyu sun rage yawan abincin da suke ci da matsakaita na adadin kuzari 500-600 a rana.

A ƙarshen binciken, ƙungiyar masu ƙarancin mai sun rasa fam 11.7 (5.3 kilogiram) idan aka kwatanta da rukunin ƙananan carb, wanda ya rasa fam 13.2 (kilogiram 6) - bambanci ne kawai na fam 1.5 (0.7 kg) a kan hanya na shekara ().

A wani binciken kuma, an ba mutane fiye da 645 kiba nauyi ba tare da daɗewa ba zuwa abincin da ya bambanta gwargwadon mai (40% vs 20%), carbs (32% vs 65%) da furotin (25% vs 15%) ().

Ba tare da la'akari da rabon abinci na macronutrient ba, duk abincin ya kasance daidai cikin nasara wajen inganta irin wannan asarar nauyi cikin shekaru biyu ().

Wadannan sakamakon da wasu suna nuna gaskiyar cewa duk wani rage-kalori rage cin abinci na iya haifar da irin wannan asarar nauyi a cikin dogon lokaci (,,,).

Bincike ya nuna cewa zaka iya asarar mai ba tare da la'akari da yawan kayan masarufin ka ba. Haka kuma, rabe-raben macronutrient daban-daban basa tasiri sosai game da yawan kitse da kuka rasa a tsawon lokaci.

Calories Ba Su Yi Bayanin Dukan Labarin ba

Kalori yana auna adadin makamashi da wani abinci ko abin sha ya ƙunsa. Ko daga carbs, kitse ko sunadarai, kalori guda ɗaya mai cin abinci ya ƙunshi kusan joules na 4.2 na makamashi ().

Ta wannan ma'anar, duk adadin kuzari an halicce su daidai. Koyaya, wannan zato ya kasa yin la’akari da rikitarwa na ilimin halittar mutum.

Abinci da kayan aikin sa na macronutrient na iya tasiri yadda yunwar ko wadatar kake ji, yanayin saurinka, aikin kwakwalwarka da kuma amsar ruwan da kake samu ().

Don haka, yayin da adadin kuzari 100 na broccoli da adadin kuzari 100 na donuts suka ƙunshi makamashi iri ɗaya, suna shafar jikinku da zaɓin abinci da yawa.

Kofuna huɗu (gram 340) na broccoli suna da adadin kuzari 100 kuma suna ɗaukar gram takwas na zare. Akasin haka, rabin rabin sikirin da ke ba da ƙarancin gilashi yana ba da adadin kuzari 100, galibi daga ɗakunan da aka ƙera da kitsen mai (,).

Yanzu tunanin cin kofi huɗu na broccoli a zama ɗaya. Ba wai kawai zai ɗauki lokaci mai yawa da ƙoƙari ba don tauna, amma babban abun ciki na fiber zai bar ka jin daɗi sosai fiye da cin rabin rabin dunƙulen, a cikin wannan yanayin da alama wataƙila ka ci rabin.

A sakamakon haka, kalori ba kawai calori bane. Hakanan ya kamata ku mai da hankali kan ingancin abinci don ƙara bin abincin abinci da asarar mai.

Calories suna samarwa da jikinka adadin makamashi.Koyaya, sun bambanta game da yadda suke shafar lafiyar ku da ikon ci gaba da tafiya tare da tsarin abincinku.

Mahimmancin Ingancin Abinci

Don rasa nauyi, dole ne ku ƙirƙiri karancin kalori ta hanyar cin ƙananan adadin kuzari fiye da yadda kuke ƙonawa.

Ta yin hakan, za ku tilasta wa jikinku ya cire kuzari daga shagunan da yake ciki (kitsen jiki) ba tare da la’akari da irin abincin da kuke ci ba.

Da zarar ka ƙirƙiri gibin kalori, yana da mahimmanci a lissafta nau'ikan abincin da kake ci kamar yadda wasu suka fi son abinci da abinci fiye da wasu.

Anan akwai wasu abinci da kayan masarufi waɗanda zasu mai da hankali tare da wasu don iyakance.

Zaɓi Abincin Abincin Abinci

Abincin da ke da ƙoshin abinci mai gina jiki yana ɗauke da matakan abinci mai gina jiki amma ƙananan kalori ne.

Abincin mai gina jiki yana ɗauke da zare, furotin mai ƙoshin lafiya, mai ƙoshin lafiya, bitamin, ma'adanai da sauran mahaɗan fa'ida kamar phytochemicals.

Wadannan sun hada da abinci kamar kiwo, wake, wake, hatsi, 'ya'yan itatuwa, kayan lambu da nama mara kyau da kifi.

Yawancin waɗannan abinci ma suna da wadataccen fiber kuma suna ɗauke da ruwa mai yawa. Ruwa da fiber suna taimakawa haɓaka ƙoshin jiki, wanda zai iya taimaka maka cin ƙarancin adadin kuzari kaɗan cikin yini ().

Amfani da Abincin-Protein Mai Babban

Protein yana inganta jin cikar jiki, yana kare asarar tsoka kuma yana da sakamako mafi zafi, ma'ana yana buƙatar ƙarin adadin kuzari don narkewa idan aka kwatanta da carbs ko kitse (,,).

Nemi kayan dabbobi masu kyau kamar nama, kifi, kaji, kwai da kiwo. Hakanan zaka iya samun furotin naka daga tushen tsire-tsire kamar su waken soya, hatsi da wasu kayan lambu, gami da koren wake.

Girgiza sunadarai ko abubuwan maye-maye sune mahimmin zaɓi a tsakanin abinci ko a wurin abinci don haɓaka haɓakar furotin.

Iyakance Kayan Abinci da Babban-Carb

Kamar dai yadda wasu abinci ke iya fa'idantar da burin asarar nauyi, wasu na iya lalata su.

Abincin da ke dauke da kitse da kuma carbi yana motsa cibiyar lada a cikin kwakwalwar ku kuma yana kara yawan kwaɗayin ku, wanda hakan na iya haifar da yawan cin abinci da karɓar nauyi (,).

Donuts, pizza, cookies, crackers, dankalin turawa da sauran kayan ciye-ciye masu sarƙaƙƙiya suna ɗauke da wannan haɗakar ƙwayoyi na kitse da carbi.

Da kansa, carbs ko kitse ba su da halaye na jaraba, amma tare za su iya zama da wuya a tsayayya.

Abincin da kuka ci na iya tasiri ga yunƙurin asarar fatarku. Amfani da abinci mai ƙoshin abinci mai gina jiki kuma mai ƙarancin furotin amma yana iyakance abincin da ke ƙunshe da haɗarin carbi da mai, saboda wannan haɗin yana sanya su yin jaraba.

Mafi Kyawun Rukunin Macron shine Wanda Zaku Iya Dogara dashi

Duk da yake kayan abinci na macronutrient na abincinku bazai iya tasiri ga asarar mai kai tsaye, yana iya shafar ikon ku don bin rage rage kalori.

Wannan yana da mahimmanci, yayin da karatu ya nuna cewa babban mai hangen nesa game da asarar nauyi shine bin tsarin rage kalori (,,).

Koyaya, mannewa da abinci yana da wahala ga yawancin mutane, kuma shine dalilin da yasa yawancin abincin ya kasa.

Don kara samun damar cin nasara akan rage-kalori rage cin abinci, kebantar da kayan masarufin ku dangane da abubuwan da kuke so da lafiya ().

Misali, mutanen da ke dauke da ciwon sukari na 2 na iya samun sauki wajan sarrafa sugars din jininsu kan karamin-carb maimakon cin abinci mai yawan-cin (,,).

Akasin haka, in ba haka ba mutane masu koshin lafiya na iya ganin sun fi fama da yunwa a kan mai mai ƙarancin abinci, da ƙarancin carb, kuma wannan ya fi sauƙi a bi idan aka kwatanta da mai ƙarancin mai, mai ƙarancin abinci (,).

Koyaya, abincin da yake ƙarfafa babban abincin na makro (kamar mai) da ƙananan shan wani (kamar carbs) ba na kowa bane.

Madadin haka, ƙila za ku ga cewa za ku iya tsayawa kan abincin da ke da madaidaiciyar ƙarancin abinci na macronutrients, wanda kuma zai iya zama tasiri ga asarar nauyi ().

Jerin hanyoyin rarraba kayan masarufi masu kyau (AMDR) wanda Cibiyar Magunguna ta Academasa ta Duniya ta gabatar sun bada shawarar mutane su sami (26):

• 45-65% na adadin kuzarin su daga carbs
• 20-35% na adadin kuzari daga mai
• 10-35% na adadin kuzari daga sunadarai

A kowane hali, zaɓi abincin da yafi dacewa da salon rayuwar ku da abubuwan da kuke so. Wannan na iya ɗaukar ɗan gwaji da kuskure.

Abincin yau da kullun yakan kasa saboda mutane ba za su iya kasancewa tare da su na dogon lokaci ba. Sabili da haka, yana da mahimmanci a bi rage adadin kalori wanda ya dace da abubuwan da kake so, salon rayuwa da kuma burin ka.

Layin .asa

Macronutrients suna nufin carbs, fats da furotin - abubuwa uku masu mahimmanci na kowane abinci.

Rabon ku na macronutrient baya tasiri tasirin asarar nauyi kai tsaye.

Jeri masu rarraba kayan masarufi (AMDR) sune 45-65% na adadin kuzari na yau da kullun daga carbs, 20-35% daga mai da kuma 10-35% daga furotin.

Don rasa nauyi, sami rabon da za ku iya tsayawa tare da shi, mai da hankali kan abinci mai ƙoshin lafiya da cin ƙananan adadin kuzari fiye da yadda kuka ƙona.