Yadda ake yin Volumetric Diet dan rage kiba ba tare da yunwa ba

Wadatacce

• Tsarin abinci mai yawa

Abincin mai nauyi shine tsarin abinci wanda yake taimakawa rage adadin kuzari ba tare da rage yawan abincin yau da kullun ba, kasancewa iya cin abinci da yawa kuma a koshi har na wani tsawon lokaci, wanda zai sauwake nauyin jiki, kuma a lokaci guda yana haifar da lalata jiki.

Masanin ilimin abinci mai gina jiki Ba'amurkiya Barbara Rolls, daga Jami'ar Pennsylvania ce ta kirkiro abincin, marubucin littafin Rage nauyi ta hanyar cin abinci da yawa, wanda mawallafin BestSeller ya buga a Brazil. A cewar marubucin, ana iya raba abinci ta karfin makamashin su zuwa:

• Lowananan ragu, tare da ƙasa da adadin kuzari 0.6 a kowane gram, wanda ya haɗa da kayan lambu, legumes, yawancin 'ya'yan itatuwa da miya;
• Kadan, tsakanin adadin kuzari 0.6 zuwa 1.5 a kowane gram, wadanda suke dafaffun hatsi, nama mara laushi, wake, inabi da taliya;
• Matsakaici, daga 1.5 zuwa 4 adadin kuzari a kowane gram, wanda ya haɗa da nama, cuku, biredi, italiya da burodin nama;
• Mai girma, tsakanin adadin kuzari 4 zuwa 9 a kowane gram, waɗanda suke ciye-ciye, cakulan, kukis, man shanu, cukwi da mai.

Don haka, tsarin cin abinci mai cikakken girma ya hada da kayan lambu, kayan lambu, 'ya'yan itatuwa da kayan miya. Koyaya, abubuwan ciye-ciye, cakulan, kukis, man shanu, kwakwalwan kwamfuta da mai an shafe su.

Tsarin abinci mai yawa

Ga misalin menu na tsarin abinci mai yawa.

• Karin kumallo - Kof 1 na madara maras kyau, yanki da burodin hatsi duka tare da cokali 1 na cuku na gida da kofi 1 na kankana, kankana da gwanda da aka yayyafa da karamin cokali mara nauyi na quinoa
• Haɗawa - 1 matsakaiciyar yanki na abarba da aka yayyafa da sabo na mint
• Abincin rana - kwano daya na leda, dafaffun karas da abarba da aka yanka. 3 tablespoons na launin ruwan kasa shinkafa tare da barkono mai launi. 2 tablespoons na chickpeas sautéed tare da albasa da faski. 1 matsakaiciyar fillet na gasa gasa tare da cakuda naman kaza.
• Bayan abincin dare - 1 kofin ginger tare da 2 cikakke cookies
• Abincin dare - 1 farantin farantin salatin almond, yankakkun zukatan dabinon da grated beets. 1 spaghetti tongs hade da sugo tare da kayan tuna, kiyaye su cikin ruwa. 2 tablespoons na broccoli dafa shi tare da tafarnuwa da albasa a cikin lokacin farin ciki tube

• Bukin - Kofin gelatin 1 wanda aka shirya tare da ambulaf 1 na dandano mai 'ya'yan itacen ja mai ɗanɗano, ruwan' ya'yan itace na 1 apple da ½ lemun tsami, yankakken yankakken ɓaure da kuma strawberries.

  
  

Abincin mai yawan awo, duk da cewa bashi da takura sosai, ya kamata kwararre ya shawarce shi kamar masanin abinci mai gina jiki don tabbatar da cewa ya dace da mutum kuma hakan baya cutar da lafiyar ka.