Tsarin Abincin GM: Rage Fat a cikin Kwanaki 7 Kawai?

Wadatacce

• Sakamakon Kiwon Lafiya na Lafiya: 1.13 cikin 5
• Menene abincin GM?
• Me kuke ci akan abincin?
• Rana ta daya
• Rana ta biyu
• Rana ta uku
• Rana ta hudu
• Rana ta biyar
• Rana ta shida
• Rana ta bakwai
• Sauran jagororin
• Samfurin tsarin abinci na GM
• Rana ta daya
• Rana ta biyu
• Rana ta uku
• Rana ta hudu
• Rana ta biyar
• Rana ta shida
• Rana ta bakwai
• Fa'idodin abincin GM
• Rashin dacewar abincin GM
• Babu bincike don tallafawa shi
• Abincin GM ba shi da mahimman abubuwan gina jiki
• Rage nauyi a kan abincin GM na iya zama ɗan lokaci
• Shin ya kamata ku gwada abincin GM?

Sakamakon Kiwon Lafiya na Lafiya: 1.13 cikin 5

Abincin GM, wanda aka fi sani da General Motors rage cin abinci, shiri ne wanda yayi alƙawarin taimaka maka rasa har zuwa fam 15 (Kilogiram 6.8) a cikin mako ɗaya kawai.

Kowace rana na abincin GM yana ba ku damar cin abinci daban-daban ko ƙungiyoyin abinci.

Masu goyon bayan cin abincin suna da'awar cewa wannan fasahar tana kara nauyin nauyi kuma tana taimakawa kona mai da sauri fiye da sauran abincin. Amma shin da gaske yana aiki? Wannan labarin yana duban abincin GM da fa'idodi da rashin fa'ida.

• Scoreididdigar duka: 1.13
• Rage nauyi: 1
• Lafiya cin abinci: 0
• Dorewa: 1
• Lafiyar jiki duka: 0
• Ingancin abinci mai gina jiki: 3
• Shaida mai tushe: 1.75

LITTAFIN KASA: Abincin Janar Motors (GM) mai tsauri ne, tsarin cin abinci na kwanaki 7 wanda aka ce yana haɓaka ƙimar nauyi, amma yana da haɗari ƙarancin yawancin abubuwan gina jiki kuma ba a tallafawa bincike. Gabaɗaya, abinci ne mai haɗari wanda yafi kyau a guje shi.

Menene abincin GM?

An ce an haɓaka ta ne tare da taimako daga Ma'aikatar Noma ta Amurka da FDA, tare da gwaji mai yawa a Cibiyar Nazarin Johns Hopkins.

Koyaya, wannan ƙididdigar tun daga lokacin an ƙaddamar da ita azaman ƙagen birni, kuma ba a san ainihin asalin abincin GM ba.

Tsarin abinci na GM ya rabu cikin kwana bakwai, kowannensu yana da ƙa'idodi masu ƙarfi game da waɗanne rukunin abinci zaku iya cinyewa.

Misali, abincinka a rana ta biyu an iyakance shi ne kawai ga kayan lambu, yayin da a rana ta biyar aka umurce ka ka ci tumatir da yawa da nama mai yawa.

Abincin zai iya taimaka muku:

• Rasa zuwa fam 15 (kilogiram 6.8) a cikin mako guda kawai
• Rabu da gubobi da ƙazanta a jikinka
• Inganta narkarda abinci
• Inganta ikon jikinku na kona kitse

Masu goyon bayan abincin GM sun ce yana aiki saboda yawancin abincin da aka haɗa a cikin abincin suna da ƙananan kalori, kamar 'ya'yan itace da kayan marmari.

Wannan na iya taimakawa haɓaka asarar nauyi ta ƙirƙirar ƙarancin kalori, wanda shine lokacin da kuke cin ƙananan adadin kuzari fiye da yadda kuke ƙonawa a cikin yini.

Har ila yau shirin ya bayyana cewa yawancin abinci a cikin abincin "abinci ne masu mummunar calorie," ma'ana suna samar da adadin kuzari kaɗan fiye da yadda suke sha.

Yawancin abinci da abinci ke ba da shawarar su ma suna da ruwa sosai. A saboda wannan dalili, masu goyon baya suna da'awar cewa abincin GM na iya haɓaka asarar mai da kuma taimakawa tsaftace jikinka.

Magoya bayan sun kuma ce za ku iya maimaita abincin sau da yawa don cimma burin ku na dogon lokaci, suna ba da tazarar kwanaki 5-7 tsakanin hawan keke.

Asalin abincin GM bai zama sananne ba. Masu ikirarin suna da'awar cewa zai iya taimaka maka gurɓataccen abu, ƙona kitse mai yawa, inganta narkewarka da rasa har zuwa fam 15 (Kilogiram 6.8) a cikin mako ɗaya.

Me kuke ci akan abincin?

Abincin GM ya kasu kashi bakwai, tare da dokoki daban-daban da suka shafi kowace rana.

Yana ba da shawarar ka sha gilashin ruwa 8-12 kowace rana don ci gaba da kasancewa cikin ruwa a duk tsawon lokacin abinci.

Kodayake ba a buƙatar motsa jiki don asarar nauyi a kan wannan abincin ba, zaɓi ne. Koyaya, abincin yana ba da shawarar a motsa jiki yayin kwanakin ukun farko.

Hakanan yana bawa mabiya damar cinye kwanuka biyu zuwa uku na "GM Wonup Soup" kowace rana. An yi shi da kabeji, seleri, tumatir, albasa da barkono mai ƙararrawa.

Anan akwai takamaiman jagororin kowace rana na abincin GM:

Rana ta daya

• Ku ci 'ya'yan itace kawai - kowane iri banda ayaba.
• Babu iyakar adadin 'ya'yan itace da aka ƙayyade.
• Abincin musamman yana karfafa mabiya su ci kankana don ƙara rage nauyi.

Rana ta biyu

• Ku ci kayan lambu ne kawai cikin ɗanye ko dafaffe.
• Abincin bai ƙayyade iyakar kayan lambu ba.
• Iyakance dankali zuwa karin kumallo kawai.

Rana ta uku

• Ku ci 'ya'yan itatuwa da kayan marmari iri-iri kawai ban da ayaba da dankali.
• Abincin ba ya bayyana iyakar adadin.

Rana ta hudu

• Cinye ayaba da madara kawai.
• Kuna iya cin har kimanin manyan ayaba 6 ko ƙananan ayaba.
• Sha gilashin madara 3, zai fi dacewa skim.

Rana ta biyar

• Ku ci rabo biyu na awo 10 (284 gram 284) na naman sa, kaza ko kifi.
• Ban da naman, za ku iya cin tumatir 6 kacal.
• Masu cin ganyayyaki na iya maye gurbin nama da shinkafa mai kaɗa ko cuku.
• Yourara yawan shan ruwanka da tabarau biyu don fitar da ƙarin uric acid. Wannan samfurin sunadarai ne na lalata purines, wanda ake samu cikin nama.

Rana ta shida

• Ku ci kashi biyu na oza 10 (284 gram 284) na naman sa, kaza ko kifi.
• Abincin yau na iya haɗawa da adadin kayan lambu mara iyaka, amma babu dankali.
• Masu cin ganyayyaki na iya maye gurbin nama da shinkafa mai kaɗa ko cuku.
• Yourara yawan shan ruwanka da tabarau biyu don fitar da ƙarin uric acid.

Rana ta bakwai

• Ku ci shinkafa kawa, 'ya'yan itatuwa, ruwan' ya'yan itace da kayan marmari.
• Babu takamaiman adadin da aka ayyana ga ɗayan waɗannan abincin.

Kowace rana na abincin GM yana da takamaiman dokoki akan abin da aka halatta abinci. 'Ya'yan itãcen marmari, kayan lambu, nama da madara sune manyan abincin da aka yarda.

Sauran jagororin

Abincin GM yana ba da wasu guidelinesan jagororin ban da shirin da aka zayyana a sama.

Da farko dai, ba a yarda da wake a kan abincin ba. Abincin yana da'awar cewa suna da yawan adadin kuzari kuma yana iya haifar da ƙimar kiba.

An yarda da kofi da koren shayi, amma ba tare da ƙarin kowane ɗan zaki ba. Ba a ba da izinin soda, barasa da sauran abubuwan sha da ke cike da adadin kuzari sai dai idan an ayyana su a cikin abincin.

Bugu da ƙari, wasu maye gurbin suna da kyau. Misali, zaku iya amfani da cuku na gida don maye gurbin nama, da madarar waken soya maimakon madara ta yau da kullun.

A ƙarshe, bayan kun gama shirin mako guda, abincin GM yana ba ku shawara ku cinye furotin mai ƙarancin abinci, mai ƙarancin carb don taimakawa riƙe ƙimar nauyi.

Akwai additionalan ƙarin ƙa'idodi ga wannan abincin, kamar guje wa wake, kayan zaki da abubuwan sha mai yawan kalori. An kuma shawarce ku da ku bi karamin-carb, abincin mai gina jiki bayan shirin GM.

Samfurin tsarin abinci na GM

Anan ga samfurin tsarin abinci wanda ya rabu zuwa kwana bakwai:

Rana ta daya

• Karin kumallo: 1 kwano na gauraye berries
• Abun ciye-ciye: 1 pear
• Abincin rana: 1 tuffa
• Abun ciye-ciye: Kankana 1 na kankana
• Abincin dare: 1 lemun tsami
• Abun ciye-ciye: 1 kwano na yanka gwangwani

Rana ta biyu

• Karin kumallo: 1 kwano na tafasa dankali
• Abun ciye-ciye: 1 kwano na karas na jariri
• Abincin rana: 1 shugaban broccoli, a yanka shi a cikin fure da tururi
• Abun ciye-ciye: 1 kwano na ceri tumatir
• Abincin dare: 5 mashi na ɗan bishiyar asparagus tare da kwano 1 na arugula
• Abun ciye-ciye: 1/3 kokwamba, yanka

Rana ta uku

• Karin kumallo: 1 tuffa
• Abun ciye-ciye: 1 kwano na ceri tumatir
• Abincin rana: 1 kwano na alayyafo tare da cucumbers da tumatir
• Abun ciye-ciye: 1 lemun tsami
• Abincin dare: 1 kwano na Kale tare da strawberries da avocado
• Abun ciye-ciye: 1 kwano na gauraye berries

Rana ta hudu

• Karin kumallo: 2 manyan ayaba tare da gilashin madara 1
• Abincin rana: 2 manyan ayaba tare da gilashin madara 1
• Abincin dare: 2 manyan ayaba tare da gilashin madara 1

Rana ta biyar

• Karin kumallo: 3 tumatir duka
• Abincin rana: 10-oz (284-g) nama tare da 1 cikakke tumatir
• Abincin dare: 10-oz (284-g) tilapia tare da tumatir 2 cikakke

Rana ta shida

• Karin kumallo: 1/2 avocado
• Abincin rana: 10-oz (284-g) dafaffen nono mai kaza tare da bishiyar asparagus da tumatirin tumatir
• Abincin dare: 10-oz (284-g) salmon da aka dafa tare da kale da tsiron Brussels

Rana ta bakwai

• Karin kumallo: 1 kwano na shinkafar ruwan kasa tare da gefen garin kankana
• Abincin rana: 1 kwanon shinkafa mai ruwan kasa tare da broccoli da kofi 1 (237 ml) na ruwan 'ya'yan itace
• Abincin dare: 1 kwano na shinkafar ruwan kasa tare da kayan lambu da aka gauraya

Abincin GM ya kasu kashi bakwai tare da ƙungiyoyin abinci daban-daban waɗanda aka halatta a kowace ranar abincin.

Fa'idodin abincin GM

Kodayake babu wani karatu da yayi nazari game da abincin GM, akwai wasu bincike akan wasu fannoni na shi.

Da farko dai, shirin yana karfafa karuwar cin 'ya'yan itatuwa da kayan marmari, wanda aka nuna zai taimaka wajen bunkasa ragin kiba.

Wannan saboda 'ya'yan itatuwa da kayan marmari suna da ƙarancin kuzari kuma suna iya ƙirƙirar rarar calori mafi girma don ƙara ragin nauyi.

A cikin nazarin 2015 na fiye da mahalarta 133,000, mutanen da ke da yawan cin 'ya'yan itatuwa da kayan marmari wadanda ba na sitaci ba suna da mafi haɗarin canjin nauyi cikin shekaru huɗu ().

Bugu da kari, abincin ya takaita wasu abinci da abubuwan sha wadanda ke haifar da karin kiba. Abubuwan sha na sukari, alal misali, an nuna su suna taimakawa wajen haɓaka nauyi ().

Alcohol ma yana da yawan adadin kuzari kuma yana iya haifar da ƙima ().

Duk da ƙa'idodi masu ƙarfi game da abin da aka ba da izinin abinci a kowace rana, abincin yana ba ka damar zaɓar namanka na nama, 'ya'yan itace da kayan marmari dangane da fifikon kanka. Wannan na iya sa shirin ya zama mai ƙuntatawa.

Abincin GM yana da ɗan sassauƙa kan abincin da zaku zaɓa. Yana ƙarfafa ku ku ci yawancin 'ya'yan itatuwa da kayan marmari, yayin ƙayyade abubuwan sha mai daɗin sukari da barasa.

Rashin dacewar abincin GM

Akwai rashin amfani da yawa ga bin abincin GM, gami da waɗannan masu zuwa:

Babu bincike don tallafawa shi

Babban rashi na abincin GM shine cewa babu wani bincike wanda zai kimanta yadda yake aiki. Bayan bayanan sirri, babu wani abin da zai iya tallafawa da'awar abincin.

Duk da yake cin abincin ya yi iƙirarin cewa sun haɗa da “abinci mai ƙarancin kalori” wanda ke ƙona karin adadin kuzari fiye da yadda suke bayarwa, babu wata hujja da za ta tallafawa wannan.

Kodayake wasu abinci suna buƙatar ƙarin adadin kuzari don narkewa fiye da wasu, abinci a cikin abincin GM har yanzu yana ba da adadin kuzari ().

Abincin GM ba shi da mahimman abubuwan gina jiki

Hakanan abincin bai daidaita sosai ba kuma yana iya haifar da jin rashi da yunwa a wasu ranaku, saboda yawan kayan abinci da yake samarwa.

Yawancin kwanakin cin abinci suna ba da ƙananan furotin, misali.

Wannan na iya zama da rashin amfani, tunda bincike ya nuna cewa furotin na iya rage ci da haɓaka nauyi (,).

A cikin binciken wata shida na mahalarta 65, wadanda ke cin abinci mai gina jiki sun rasa fam 8.4 (kilogiram 3.8) fiye da na wadanda ke cin abinci mai yawan jiki ().

A saman waɗannan batutuwan, rage ƙarancin abinci a cikin wasu muhimman abubuwan gina jiki. Misali ranakun farko na farko, alal misali, sunada kiba sosai, bitamin B12, iron, calcium da sauransu.

Rage nauyi a kan abincin GM na iya zama ɗan lokaci

Yawancin nauyin da aka rasa akan wannan abincin zai iya zama nauyin ruwa, maimakon mai.

Duk lokacin da ka rage yawan amfani da kalori, jikinka yana neman wasu hanyoyin samun mai. Wannan yana sa jikinka ya rushe glycogen, kwayar adana makamashi da aka samo a cikin hanta da tsokoki.

Glycogen na riƙe da ruwa mai yawa, don haka yayin da shagunan glycogen ɗin ku suka ƙare, wannan asarar ruwa na iya sa nauyin ku ya sauka da sauri ().

Abin takaici, irin wannan asarar nauyi na ɗan lokaci ne kawai. Wataƙila za ku sake dawo da shi ba da daɗewa ba bayan kun ci gaba da tsarin abincinku na yau da kullun.

Don cimma dogon lokaci, asarar nauyi mai ɗorewa, haɗa daidaitaccen abinci mai ƙoshin lafiya tare da motsa jiki na yau da kullun. Bincike ya nuna sau da yawa wannan shine zaɓi mafi inganci (,,).

Akwai wasu manyan matsaloli ga abincin GM. Don masu farawa, babu wani bincike da yake tallafawa da'awar ta. Hakanan bashi da mahimman abubuwan gina jiki kuma yana iya haifar da asarar nauyi na ɗan lokaci kawai.

Shin ya kamata ku gwada abincin GM?

Mutane da yawa suna neman "saurin sauri" don rasa nauyi da sauri. Abin baƙin ciki, ba zai yiwu a cim ma dogon lokaci ba, asarar nauyi mai ɗorewa a cikin mako guda kawai.

Kodayake wannan abincin yana ƙarfafa ku ku ci 'ya'yan itatuwa da kayan marmari yayin iyakance abubuwan sha mai daɗin sukari, abubuwan da ke haifar da shi sun wuce duk wani fa'ida.

A takaice, ba a tallafa masa da bincike, ya rasa muhimman abubuwan gina jiki kuma ba zai haifar da asarar nauyi mai dorewa ba.

Maimakon tsunduma cikin zagayowar ƙarshe na cin abincin yo-yo da rage nauyi kawai don dawo da shi, gwada haɗa abinci mai ƙoshin lafiya cikin rayuwar yau da kullun.

Nauyin ki da lafiyar ki zasu fi masa kyau.