Sake Siyarwa Jiki: Shin Yana Aiki Don Rashin Kiba?

Wadatacce

• Sakamakon cin abinci na kiwon lafiya: 2.7 daga 5
• Menene Abincin Sake Sake jiki?
• Yadda ake bin Abinda Sake Sake Cin abinci
• Fa'idodin Abincin Sake Sake jiki
• Zai iya taimaka maka ka rasa nauyi
• Zai iya sa ku motsawa da farko
• Mai yawa a cikin abinci mai wadataccen abinci
• Entialarin hasara
• Zai iya ƙuntata adadin kuzari
• Zai iya zama da wahala a bi dogon lokaci
• Abincin da za'a ci
• Smoothies
• Kayan ciye-ciye
• Abinci
• Abinci don kaucewa
• Samfurin shirin abinci
• Lokaci 1
• Lokaci 2
• Lokaci na 3
• Layin kasa

Sakamakon cin abinci na kiwon lafiya: 2.7 daga 5

Sake Sake Tsarin Jiki sanannen tsarin cin abinci na kwanaki 15 wanda mashahuri da yawa suka goyi bayansa.

Masu ba da shawara suna ba da shawarar cewa hanya ce mai sauƙi, lafiyayye don haɓaka kumburi da zubar da nauyi cikin sauri. Koyaya, zaku iya yin mamaki ko da'awar ta tsaya don bincika.

Wannan labarin yana nazarin fa'idodi da rashin amfani na Sake Sakewar Jiki don gaya muku ko yana taimakawa asarar nauyi.

• Scoreididdigar duka: 2.7
• Rage nauyi: 3
• Lafiya cin abinci: 3
• Dorewa: 1.5
• Lafiyar jiki duka: 4.5
• Ingancin abinci mai gina jiki: 4
• Shaida-tushen: 2

LITTAFIN KASHE: Sake Cin abinci na Jiki yana haɓaka asarar nauyi ta hanyar tsarin abinci mai santsi tare da abinci da motsa jiki gaba ɗaya. Duk da haka, ƙarancin adadin kalori da yanayin ɗan gajeren lokaci ya sa ba a ɗorewa da su.

Menene Abincin Sake Sake jiki?

Harley Pasternak, mai ba da horo mai shahara tare da masaniyar ilimin motsa jiki da kimiyyar abinci mai gina jiki ne ya kirkiro Abincin Sake Siyarwar Jiki.

Pasternak yayi imanin cewa kuna da ƙarfin motsawa don tsayawa kan shirin rage nauyi lokacin da kuka sami saurin asarar nauyi da wuri - ka'ida tare da wasu tallafin kimiyya ().

Saboda haka, Sake saitin Abinci yana nufin yin tsalle-fara asarar nauyi tare da ƙarancin abinci mai kalori da motsa jiki mai haske cikin tsawon kwanaki 15.

Littafin Pasternak, "Sake Sakewar Abincin Jiki: Powerarfafa Metarfafawar ku, lastarfin lastan Ruwa, da Poaukar undsari a Cikin Kwanaki 15 Kawai," ya shimfiɗa shirin cin abinci, wanda ke mai da hankali kan lamuran gida, da manyan kayan ciye-ciye, da abinci mai sauƙi.

Ana nufin ku bi takamaiman girke-girke daga littafin Pasternak da ƙarin littafin girke-girke, "Jikin Sake Siyarwar Abincin Abincin Abinci." Pasternak ya ba da shawarar cewa waɗannan girke-girke suna rage lokaci da ƙoƙari a cikin ɗakin girki, wanda yayi imanin shine mabuɗin don cin abinci mai nasara.

Kodayake yawan adadin kalori ya bambanta dangane da girke-girken da kuka zaba, kuna iya tsammanin cinye adadin calories 300 a kowane smoothie, 150-200 adadin kuzari a kowane abun ciye-ciye, da adadin kuzari 360 a kowane abinci. Wannan yayi daidai da kusan adadin kuzari 1,200-1,400 kowace rana.

Abincin yana ba da shawarar motsa jiki mai sauƙi kamar tafiya da motsa jiki na tsawan minti 5-10 na motsa jiki masu juriya kamar horar da nauyi don ƙone adadin kuzari ba tare da “cika sha’awar” abincinku ba.

Sake Sake Tsarin Jiki shine tsarin kwanaki 15 na ƙananan kalori wanda ke nufin fara saurin asarar nauyi ta hanyar dogaro da santshi da abinci mai sauƙi.

Yadda ake bin Abinda Sake Sake Cin abinci

Jikin Sake Siyarwar Jiki ya kasu kashi uku cikin kwanaki 5. Kowane lokaci yana da tsarin abincinsa da tsarin motsa jiki.

Kuna cin abinci sau biyar kowace rana, ci gaba daga mafi yawan masu laushi a cikin Fayi na 1 zuwa ƙarin abinci mai ƙarfi a Matakai na 2 da na 3.

Anan akwai fasali na matakai uku (2):

• Lokaci 1. Sauya karin kumallo, abincin rana, da abincin dare tare da santsi kuma ku ci abinci sau biyu a rana. Don motsa jiki, tafiya aƙalla matakai 10,000 kowace rana.
• Lokaci 2. Sauya abinci sau biyu tare da masu santsi, ku ci abinci mai ƙarfi 1, kuma ku ci abinci sau biyu a rana. Don motsa jiki, tafiya matakai 10,000 kowace rana kuma kammala minti 5 na horo na juriya ta amfani da motsa jiki daban-daban 4 akan 3 na kwanakin.
• Lokaci na 3. Sauya abinci 1 tare da mai santsi kuma ku ci abinci maras ƙarancin calorie tare da kayan ciye-ciye 2 a rana. Don motsa jiki, yi tafiyar matakai 10,000 ka cika minti 5 na horo na juriya ta amfani da motsa jiki daban-daban 4 kowace rana.

Bayan daidaitattun abinci na kwanaki 15, ana nufin ku bi tsarin abincin da aka zayyana a cikin Phase 3 tare da ƙari ɗaya - sau biyu-mako “abinci kyauta” wanda zai ba ku damar ci ko shan duk abin da kuke so. Waɗannan an haɗa su azaman lada da kuma hanyar guje wa jin rashi.

Pasternak ya ba da shawarar cewa ci gaba da hana kanka abincin da ka fi so na iya haifar da yawan cin abinci (2, 3).

Bayan kwanaki 15 na farko, babu ƙarshen ƙarshen aikin hukuma don rage cin abinci don rage nauyi da kiyayewa. A cewar Pasternak, abubuwan yau da kullun da dabi'un da kuka kirkira a cikin kwanaki 15 na farko ana nufin za a bi su har tsawon rayuwa (2).

Sashin Sake Saitin Jiki ya kasu kashi uku, kowane ɗayan yana ɗaukar kwanaki 5 kuma yana bin takamaiman shirin abinci wanda ya ƙunshi laushi, kayan ciye-ciye, da abinci mai ƙarfi.

Fa'idodin Abincin Sake Sake jiki

Kodayake ba a yi nazarin Tsarin Abinci na Jiki da kansa ba, wasu manyan shugabanninta suna dogara ne da shaidar kimiyya.

Anan akwai wasu fa'idodi masu amfani da abincin.

Zai iya taimaka maka ka rasa nauyi

Sake Saitin Jiki na iya zama mai tasiri ga raunin nauyi - aƙalla cikin gajeren lokaci.

Daga qarshe, rage nauyi yana faruwa ne lokacin da ka qona karin adadin kuzari fiye da yadda kake karba. Tunda wannan shirin ya qunshi abubuwan sanyin kalori masu laushi, kayan ciye-ciye, da abinci, da alama zai sanya jikin ka a cikin karancin kalori. Tsarin motsa jiki na shirin yana taimaka muku ƙona adadin kuzari.

Don sanya shi cikin hangen zaman gaba, wannan shirin yana samar da kusan adadin kuzari 1,200-1,400 kowace rana - ƙasa da daidaitattun adadin kuzari 2,000 da aka ba da shawara ga matsakaita manya don kula da nauyin su ().

A cikin binciken daya, masu cin abinci akan irin wannan abincin mai nauyin kalori 1,200-1,500 wanda ya kunshi abinci 2 da girgiza maye sau 2 a kowace rana sun rasa kimanin fam 15 (6.8 kg) ().

Koyaya, wannan ya kasance kan tsarin asarar nauyi na shekara 1 da shirin kiyayewa.

Har ila yau yana da mahimmanci a tuna cewa abubuwa daban-daban, kamar su shekaru, nauyi, tsayi, da kuma jima'i, suna haifar da asarar nauyi ().

Zai iya sa ku motsawa da farko

Kodayake kwanaki 15 na ɗan gajeren lokaci ne, duk wani nauyin da kuka zubar a wannan lokacin na iya ƙarfafa ku ku tsaya tare da Gyara Jikin Jiki ya fi tsayi.

Wancan ne saboda saurin hasara na farko an danganta shi da nasarar cin abinci na dogon lokaci (,).

Akasin haka, rashin asarar nauyi na farko yana da alaƙa da ƙimar faduwa a cikin shirye-shiryen asarar nauyi ().

Masu binciken sun ba da shawarar cewa wannan sabanin na iya kasancewa ne saboda matakan kwazo. A sauƙaƙe, mutanen da suka sami sakamako nan da nan na iya zama masu ƙwarin gwiwa don ci gaba da shirin saboda sun yi imanin cewa yana aiki ().

Mai yawa a cikin abinci mai wadataccen abinci

Sake Sake Tsarin Jiki yana jaddada abinci mai gina jiki kamar 'ya'yan itace, kayan lambu, hatsi gaba ɗaya, kwayoyi, legumes, sunadarai marasa ƙarfi, da kiwo mai ƙarancin mai.

Waɗannan abinci suna da kyakkyawan tsarin cin abinci saboda suna samar da abubuwa masu mahimmanci na bitamin da ma'adinai ().

Abin da ya fi haka, shirin cin abinci na Sake saita abinci yana cike da zare daga yawancin abinci da yawa a cikin laushi, kayan ciye-ciye, da abinci mai ƙarfi.

Abubuwan da ake ci a cikin fiber suna haɗuwa da ƙananan nauyin jiki da rage haɗarin cutar ciwon sukari na 2, cututtukan zuciya, wasu cututtukan daji, da sauran cututtuka na yau da kullun ().

Sake Sakewar Jiki na iya taimaka muku rage nauyi da kiyaye ku tun farko. Haka kuma, ya ƙunshi abinci mai ƙoshin gaske.

Entialarin hasara

Kodayake Sake Sake Tsarin Jiki na iya taimaka maka rage nauyi, ya zo tare da yuwuwar faɗuwa.

Zai iya ƙuntata adadin kuzari

Kodayake abincin yana ba da sauye-sauyen girke-girke kaɗan ga mutane sama da fam 175 (kilogiram 79), amma gabaɗaya yana bayar da kusan adadin kuzari 1,200-1,400 kowace rana.

Wannan ba kawai ƙarancin ƙuntatawa na adadin kuzari ne ga wasu mutane ba amma kuma na iya haifar da ƙarancin abinci mai gina jiki. A sauƙaƙe, ƙarancin abinci mai ƙarancin kalori galibi ba shi da ƙarancin abinci, furotin, mai, bitamin, da kuma ma'adanai da kuke buƙata don ƙoshin lafiya ().

Abin da ya fi haka, an nuna ƙayyadadden adadin kalori da saurin hasara mai nauyi don rage saurin metabolism - ko da bayan ka daina cin abincinka - kuma na iya haifar da raguwar ƙwayar tsoka sosai,,,,).

Wannan ya ce, abinci mai gina jiki mai wadataccen abinci mai gina jiki da kuma mai da hankali kan aikin gwagwarmaya na iya rage ɗan asarar tsoka (,).

Zai iya zama da wahala a bi dogon lokaci

Bincike ya nuna cewa duk wani abincin da ba shi da kalori zai iya aiki don asarar nauyi muddin za ku iya tsayawa da shi ().

Dangane da nazarin sama da mutane 500 da ke bin shirye-shiryen raunin kiba, babban mai hangen nesa shi ne matakan yunwa ().

Abincin Sake Sake jiki yana cike da fiber da wadataccen abinci mai gina jiki, wanda na iya taimakawa rage yunwar ku. Koyaya, abincinsa na ruwa, kamar su mai laushi, na iya zama ƙasa da cika abinci mai ƙarfi (20,).

Hakanan ƙarancin adadin kuzari yana fitar da homonin yunwa, wanda shine dalilin da yasa mutane suka daina shirin rage nauyi (,).

Sake Sake Tsarin Jiki na iya haifar da ƙuntatawa kalori mai tsanani a cikin wasu mutane, wanda zai iya rage yawan ƙwayar tsoka, jinkirin motsa jiki, da haifar da nakasuwar abinci mai gina jiki.

Abincin da za'a ci

Sake Saitin Jiki yana ci sau biyar kowace rana. Tsarin abincinsa ya haɗa da ƙaramar calori mai laushi, kayan ciye-ciye, da abinci.

Smoothies

Smoothies suna cikin menu sau uku kowace rana a cikin Phase 1, sau biyu a kowace rana a cikin Phase 2, kuma sau ɗaya a rana a Phase 3.

Kodayake Pasternak baya bayar da kowane irin tsari na masu santsi, yana ba da takamaiman girke-girke waɗanda suke da adadin kuzari 270-325 kowannensu.

Duk da haka, idan ka auna nauyin kilogiram 175 (kilogiram 79), ana ba ka damar ƙara girman aiki da kashi ɗaya bisa uku don yin asusu game da ƙarin adadin kalori da na gina jiki.

Ana yin laushi ta amfani da manyan abubuwa guda huɗu, abubuwan haɗin da zaku iya maye gurbin su dangane da abubuwan da kuke so:

• Ruwan ruwa: ruwa, ruwa mai ɗanɗano, ƙarami ko nono mara ƙyama, ko madara mara madara kamar almond ko madarar waken soya
• Furotin: furotin foda, tofu, ko yogurt mara mai mai
• Lafiyayyen mai: avocado, kwayoyi, ko tsaba
• Babban fiber carbs: kowane fruita fruitan itace - kodayake ana ba da shawarar berriesa berriesan itace, lemu, apụl, da pear don abun cikin su na fiber - gami da kayan lambu masu ganye kamar alayyaho ko kale

Ba a yarda da ɗanɗano kamar zuma, maple syrup, da sukari na kara a cikin mai laushi ba, kuma ba a saka fruitsa fruitsan itacen da ke ƙunshe da ƙarin kayan zaki.

Ana bayar da nau'ikan girke-girke iri-iri masu laushi, wanda aka laƙaba musu kalar su lokacin da aka gauraya su - fari, ja, da koren ƙarami.

Kayan ciye-ciye

Kuna cin abinci mai ƙarancin kalori sau biyu kowace rana a cikin tsawon abincin 15.

Wadannan kayan ciye-ciyen ya kamata su sami kusan adadin kuzari 150, su zama cikin sukari, kuma su ƙunshi aƙalla gram 5 na furotin da fiber. Misalan sun hada da:

• edamame
• fili-popped popcorn
• seleri tare da man shanu na gyada
• dukan fatattun alkama tare da cuku mai-mai
• apple yanka tare da deli turkey

Abinci

Ana ƙara abinci mai ƙarfi a cikin gida a matakai na 2 da na 3. Littafin Abincin Abinci ya ba da takamaiman girke-girke, waɗanda ke ba da adadin kuzari 230-565 a kowane abinci iri-iri.

Ana yin girke-girke ne tare da cikakke, abincin da aka sarrafa kaɗan kuma sun haɗa da daidaituwar furotin, zare, da ƙoshin lafiya. Misalan sun hada da:

• Salati: ganye masu ganye wanda aka yanka da yankakken kayan lambu, 'ya'yan itace, kwayoyi, da furotin mai laushi kamar legumes ko kaza, tare da kayan miya na man zaitun na gida
• Sandwiches: an yi shi da burodin hatsi, nama mai laushi, kayan lambu, da kayan ƙanshi mai ƙanshi ko cuku
• Miya: an yi shi da rage romon sodium, kayan lambu, kayan ƙanshi, da furotin mai ƙamshi kamar na ɗanɗano ko na kaza, wanda aka yi amfani da burodin hatsi
• Fris-fries: furotin mai laushi kamar nono kaza ko jatan lande, da kayan lambu, kayan yaji, da shinkafa mai ruwan kasa ko taliyar soba
• Kwai fararen scrambles: an yi shi da kayan marmari, cuku mai ƙiba, kayan yaji, da carbi mai ƙanshi kamar ƙyallen hatsi ko dankali

Bugu da ƙari, ana shayar da abubuwan sha da ba su da kalori sosai, kamar su ruwa, ruwa mai ɗanɗano, baƙar kofi, da kuma shayi da ba shi da ɗanɗano.

Sake Sake Tsarin Jiki yana inganta santsi da ciye-ciye a kowane fanni, tare da abinci mai sauƙi a Matakai na 2 da 3. Duk jita-jita suna bin takamaiman ƙa'idodin abinci mai gina jiki.

Abinci don kaucewa

Kamar yadda Sake saitin Abinci ya ƙunshi takamaiman shirin abinci tare da girke-girke, babu wuri da yawa don karkacewa.

Ya kamata koyaushe ku guji waɗannan abincin yayin kwanakin abinci na farko na kwanaki 15:

• cikakken madara mai madara, yogurt, da cuku
• abinci mai sosai ko soyayyen
• farar burodi, fasas, da sauran hatsi da aka tace
• soda da sauran abubuwan sha masu sikari
• barasa

Hankalin Pasternak shine cewa cikakken kiwo da abinci da aka sarrafa suna da wadataccen kitse, waɗanda an daɗe suna ganin rashin lafiya. Koyaya, wasu shaidun kimiya sun nuna cewa kitsen da ke cikin cikakken kiwo baya cutar lafiyar zuciya - kuma yana iya ma inganta shi ().

An dakatar da tsabtataccen hatsi saboda suna kan glycemic index (GI), gwargwadon yadda saurin sukarin jini ke tashi don amsa abinci ().

Bugu da ƙari kuma, ba a ba da izinin barasa har sai bayan kwanaki 15 na farko, saboda yana da yawan adadin kuzari. Pasternak kuma yana ba da shawarar cewa yana rage karfin ku na ƙona kitse, kuma wannan maye na iya haifar da zaɓin abinci mara kyau.

Tsarin abinci na jiki ya hana kiwo mai cikakken nama, hatsi mai ladabi, abubuwan sha masu zaƙi, giya, da abinci da abinci da aka soya.

Samfurin shirin abinci

Anan ga samfurin abinci samfurin na kwana 1 yayin kowane ɗayan matakai uku.

Lokaci 1

• Karin kumallo: wani farin santsi wanda aka yi shi da madara mara yalwar kitse, yogurt na Girka maras kyau, ayaba, ja jajayen apple, ɗanyen almon, da kirfa
• Abun ciye-ciye 1: sandar seleri tare da man almond
• Abincin rana: mai laushi mai laushi wanda aka yi shi da 'ya'yan itace, shuda, lemu, furotin na furotin, da' ya'yan flax
• Abun ciye-ciye 2: pop -orn mai iska
• Abincin dare: koren santsi wanda aka yi shi da sabon alayyaho, avocado, pear, inabi, yogurt na Girka wanda ba shi da ɗanɗano, da ruwan lemon tsami

Lokaci 2

• Karin kumallo: wani farin laushi da aka yi da yogurt na Girka wanda ba shi da ƙishi, peach, raspberries, pistachios, ginger, da ruwan lemon tsami
• Abun ciye-ciye 1: dukan busasshen alkama da hummus
• Abincin rana: mai laushi mai laushi wanda aka yi shi da raspberries, lemu, madaran almond, da furotin furotin na fure
• Abun ciye-ciye 2: tafasasshen edamame
• Abincin dare: gishirin naman alade a kan dunƙulen burodin alkama

Lokaci na 3

• Karin kumallo: wani farin laushi da aka yi da yogurt na Girka wanda ba a yalwata ba, mangoro, abarba, ayaba, da 'ya'yan flax
• Abun ciye-ciye 1: pear tare da yanka turkey yanka
• Abincin rana: miyar butar butar miya
• Abun ciye-ciye 2: dukkan faten alkama tare da man gyada
• Abincin dare: kaza da kayan lambu suna motsawa tare da shinkafar launin ruwan kasa

Littafin da ke rakiyar yana ba da ƙarin abinci da yawa waɗanda suka dace da ƙa'idodin abincin.

Sake Sake jiki yana ba da shawarar cin abinci sau biyar a kowace rana tare da takamaiman tsarin cin abinci wanda ya fi dacewa da masu santsi da abinci mai sauƙi.

Layin kasa

Sake Sake gina jiki shine tsarin asarar nauyi na kwanaki 15 wanda ya shafi tsarin abinci mara kalori da motsa jiki na yau da kullun.

Tsarin abincin ya jaddada lamuran laushi, kayan ciye-ciye, da ƙananan abinci, waɗanda duka kuke shiryawa a gida ta amfani da girke-girken da aka tsara a littafin jagora da littafin girki na Harley Pasternak.

Kila ku rasa nauyi da sauri, saboda abincin yana samar da adadin kuzari 1,200-1,400 kowace rana.

Koyaya, yana iya haifar da ƙuntataccen kalori da isasshen abincin mai gina jiki ga wasu mutane. Idan kun damu game da jin yunwa ko samun isasshen abinci mai gina jiki, wannan abincin bazai dace da ku ba.