Carbi Nawa Ya Kamata Ku Ci kowace Rana don Rage Kiba?

Wadatacce

• Me yasa kuke son cin ƙananan carbi?
• Menene ƙididdigar azaman ƙananan abincin carb?
• Yadda zaka yanke shawarar cin abincin ka na yau da kullun
• Cin gram 100-150 a kowace rana
• Cin gram 50-100 a kowace rana
• Cin giram 20-50 a kowace rana
• Yana da mahimmanci don gwaji
• Nau'in carbi da abin da za a mai da hankali a kai
• Etsarancin abincin carb yana taimaka muku ƙona kitse
• Layin kasa

Arancin abinci mai ƙarancin kuzari na iya zama da matukar tasiri ga asarar nauyi, bisa ga bincike.

Rage carbs yana rage yawan abincinka kuma yana haifar da asarar nauyi ta atomatik, ko asarar nauyi ba tare da buƙatar ƙidaya adadin kuzari ba.

Ga wasu mutane, ƙaramin abincin carb yana basu damar cin abinci har sai sun cika, sun gamsu, kuma har yanzu suna rage kiba.

Yawan carbi da ya kamata mutum ya ci kowace rana don asarar nauyi ya bambanta dangane da shekarunsu, jima'i, nau'in jikinsu, da matakan aikinsu.

Wannan labarin yayi la'akari da yawancin katako da ya kamata ku ci kowace rana don rasa nauyi.

Me yasa kuke son cin ƙananan carbi?

Ka'idodin Abincin ga Amurkawa sun ba da shawarar cewa carbs su samar da kashi 45-65% na yawan adadin kuzari na yau da kullun ga duk rukunin maza da mata ().

Dangane da Hukumar Abinci da Magunguna (FDA), Darajar Daily (DV) don carbs shine gram 300 kowace rana yayin cin abinci mai nauyin kalori 2,000 (2).

Wasu mutane suna rage yawan amfani da carbi na yau da kullun da nufin rage nauyi, suna yankewa zuwa kusan gram 50-150 kowace rana.

Bincike ya nuna cewa ƙananan abincin carb na iya zama ɓangare na ingantaccen tsarin rage nauyi.

Wannan abincin yana iyakance yawan cin abinci na carbohydrates - gami da sugars da sitiyari kamar burodi da taliya - sannan ya maye gurbinsu da furotin, lafiyayyen kitse, da kayan lambu.

Karatun ya nuna cewa karancin abincin carb na iya rage yawan sha'awar mutum, ya kai su ga cin kalori kadan, sannan ya taimaka musu wajen rage kiba cikin sauki fiye da sauran kayan abincin, matukar suna kula da abincin ().

A cikin karatun da ke kwatanta ƙananan ƙwayoyin carb da mai ƙarancin mai, masu bincike suna buƙatar ƙayyade ƙwayoyin kuzari a cikin ƙananan ƙungiyoyi don yin sakamako daidai, amma ƙananan rukunin carb suna da tasiri sosai (4,)

Hakanan ƙananan abincin carb suna da fa'idodi waɗanda suka wuce kawai asarar nauyi. Suna iya taimakawa wajen rage sukarin jini, hawan jini, da triglycerides. Hakanan zasu iya taimakawa wajen haɓaka HDL (mai kyau) cholesterol da haɓaka ƙirar LDL (mara kyau) cholesterol (,).

Ananan abincin carb yakan haifar da ƙarin hasara mai yawa da haɓaka lafiya idan aka kwatanta da ƙuntataccen kalori, ƙananan abinci mai ƙarancin abinci wanda yawancin mutane ke ba da shawarar. Akwai shaidu da yawa don tallafawa wannan ra'ayin (8, 9,).

Yawancin karatu suna nuna cewa ƙananan abincin carb na iya zama masu tasiri da lafiya fiye da abincin mai ƙarancin mai.

Menene ƙididdigar azaman ƙananan abincin carb?

Babu cikakkiyar ma'anar ainihin abin da ke haifar da ƙaramin abincin carbi, kuma abin da ke ƙasa da mutum ɗaya bazai da ƙasa na gaba ba.

Abincin mafi kyau na mutum ya dogara da shekarunsu, jinsi, yanayin jiki, matakan aiki, fifikon mutum, al'adun abinci, da lafiyar rayuwa ta yanzu.

Mutanen da ke aiki sosai kuma suna da ƙarfin tsoka na iya jure wa yawancin carbs fiye da mutanen da ke zaune. Wannan ya shafi musamman waɗanda suke yin motsa jiki mai ƙarfi sosai, kamar ɗaga nauyi ko gudu.

Lafiyar kumburi shima muhimmin abu ne. Lokacin da mutane suka kamu da cututtukan zuciya, kiba, ko kuma ciwon sukari na 2, ƙwayar su na buƙatar canzawa.

Mutanen da suka faɗa cikin waɗannan rukunan ba sa iya jure yawancin carbs.

Abincin mafi kyau duka ya bambanta tsakanin mutane, gwargwadon matakan aiki, lafiyar rayuwa ta yanzu, da sauran dalilai.

Yadda zaka yanke shawarar cin abincin ka na yau da kullun

Idan kawai ka cire maɓuɓɓugan ƙwayoyin carb marasa lafiya daga abincinka, kamar su alkama mai ladabi da ƙarin sukari, zaka sami lafiya akan hanyarka ta inganta ƙoshin lafiya.

Koyaya, don buɗe fa'idodi masu amfani da ƙarancin abinci mai ƙarancin carb, ku ma kuna buƙatar takura wasu hanyoyin samar da carb.

Babu takaddun kimiyya waɗanda ke bayanin ainihin yadda za a daidaita cin abincin carbohydrate da bukatun mutum. Abubuwan da ke tafe suna tattaunawa game da abin da wasu masu cin abinci ke gaskatawa game da cin abincin da keɓaɓɓen nauyi.

Cin gram 100-150 a kowace rana

Wannan matsakaici ne na cin abincin carbi. Yana iya aiki ga mutanen da ke da sirara, masu aiki, da ƙoƙarin kiyaye lafiya da kiyaye nauyin su.

Zai yiwu ku rasa nauyi a wannan - da kowane - cin abincin carb, amma kuna iya buƙatar sanin masarufin cin abinci da girman rabo don rasa nauyi.

Carbs ɗin da zaku iya ci sun haɗa da:

• duk kayan lambu
• 'ya'yan itace da yawa a kowace rana
• matsakaita adadin lafiyayyen abinci, kamar dankali, dankali mai zaki, da ƙoshin lafiya, kamar shinkafa da hatsi

Cin gram 50-100 a kowace rana

Wannan kewayon na iya zama da fa'ida idan kanaso ka rasa nauyi yayin kiyaye wasu kayan masarufi a cikin abincin. Hakanan yana iya taimakawa don kiyaye nauyin ku idan kun kasance mai kula da carbs.

Carbs ɗin da zaku iya ci sun haɗa da:

• kayan lambu da yawa
• 2-3 'ya'yan itace a kowace rana
• mafi karancin sitati sitati

Cin giram 20-50 a kowace rana

Anan ne ƙaramin abincin da ake amfani da shi yake da tasiri sosai a kan yanayin ƙyama. Wannan yanki ne mai yuwuwa ga mutanen da suke son rage nauyi da sauri, ko kuma suna da matsaloli na rayuwa, kiba, ko ciwon sukari.

Lokacin cin abinci ƙasa da gram 50 kowace rana, jiki zai shiga cikin kososis, yana samar da kuzari ga ƙwaƙwalwa ta hanyar abin da ake kira jikin ketone. Wannan yana iya rage yawan abincin ku kuma ya sa ku rasa nauyi ta atomatik.

Carbs ɗin da zaku iya ci sun haɗa da:

• yalwa da ƙananan kayan lambu
• wasu 'ya'yan itace, watakila tare da kirim mai tsami
• gano carbs daga sauran abinci, kamar avocados, goro, da kuma kwaya

Yi hankali cewa ƙarancin abinci mai ƙarancin carb ba yana nufin abinci ne na-carb ba. Akwai daki don yalwar ƙananan kayan lambu na carb.

Yana da mahimmanci don gwaji

Kowane mutum na musamman ne kuma abin da ke aiki ga mutum ɗaya bazai yi aiki na gaba ba. Yana da mahimmanci don yin gwajin kansa da kuma gano abin da ya fi dacewa a gare ku.

Idan kuna da ciwon sukari na 2, yi magana da likitocin ku kafin yin canje-canje, saboda wannan abincin zai iya rage yawan buƙatar ku don shan magani.

Ga mutanen da ke aiki cikin jiki ko son kiyaye nauyinsu, kewayon giram 100-150 na carbs a rana na iya samun fa'ida. Ga waɗanda ke son rage nauyi da sauri, tafiya ƙasa da gram 50 kowace rana ƙarƙashin jagorancin mai ba da kiwon lafiya na iya taimakawa.

Nau'in carbi da abin da za a mai da hankali a kai

Dietarancin abincin ƙananan ƙwayoyi ba kawai game da asarar nauyi bane, yana iya inganta lafiyar ku.

A saboda wannan dalili, abincin ya kamata ya dogara da cikakke, abincin da ba a sarrafa shi ba da kuma ingantattun hanyoyin sitati.

Foodsananan abinci mai ƙarancin abinci yana da rashin lafiya.

Idan kana son inganta lafiyar ka, zabi abubuwan da ba a sarrafa su kamar:

• nama mara kyau
• kifi
• qwai
• kayan lambu
• kwayoyi
• avocados
• lafiyayyen mai

Zaba majiyoyin carbohydrate wadanda suka hada da fiber. Idan kun fi son cin abincin da ake amfani da shi a matsakaici, yi ƙoƙari ku zaɓi tushen sitaci wanda ba a fayyace shi ba, kamar dankali, dankali mai zaki, oat, da shinkafa ruwan kasa.

Sugara sugars da sauran carbs mai ladabi koyaushe zaɓuɓɓuka ne marasa lafiya, ana ba da shawarar ka rage ko ka guje su.

Don ƙarin cikakkun bayanai game da takamaiman abincin da zaku ci, bincika wannan jerin ƙananan abincin carb da wannan cikakken tsarin cin abincin ƙananan carb da samfurin samfurin.

Yana da matukar mahimmanci a zaɓi lafiya, tushen maɓuɓɓugan ƙwayoyin fiber. Amintaccen abinci mai gina jiki ya haɗa da yalwar kayan lambu, har ma a matakin mafi ƙarancin cin abincin carb.

Etsarancin abincin carb yana taimaka muku ƙona kitse

Arancin abincin carb yana rage matakan jininka na insulin, hormone da ke kawo glucose daga ƙwayoyin cuta a cikin ƙwayoyin jiki.

Daya daga cikin ayyukan insulin shine adana mai. Masana da yawa sunyi imanin cewa dalilin ƙarancin abincin carb yayi aiki sosai shine sun rage matakan wannan hormone.

Wani abu da insulin keyi shine gayawa kodan su rike sodium. Wannan shine dalilin da yasa yawancin abincin carb na iya haifar da yawan ruwa.

Lokacin da kuka yanke carbs, kuna rage insulin kuma kodanku sun fara zubar da ruwa mai yawa (, 12).

Abu ne gama gari ga mutane su rasa ruwa mai yawa a cikin thean kwanakin farko kan tsarin cin abinci mai ƙarancin carbi. Wasu masu cin abincin sun ba da shawarar cewa za ku iya rasa zuwa fam 5-10 (kilogiram 2.3-4.5) ta wannan hanyar.

Rage nauyi zai ragu bayan sati na farko, amma yawan kiba na iya ci gaba da raguwa idan ka kiyaye abincin.

Studyaya daga cikin binciken ya gwada ƙananan abinci mai ƙarancin abinci da ƙananan mai kuma yayi amfani da sikanin DEXA, waɗanda matakan ƙwarai ne na haɗin jiki. Ersananan masu cin abincin carb sun rasa adadi mai yawa na jiki kuma sun sami tsoka a lokaci guda ().

Karatuttukan kuma suna nuna cewa rashin cin abinci mai ƙanƙanci yana da tasiri musamman wajen rage mai a cikin raminku na ciki, wanda aka fi sani da kitse na visceral ko mai. Wannan shine kitse mafi haɗari kuma yana da alaƙa da cututtuka da yawa ().

Idan kun kasance sababbi ga cin abincin ƙananan carb, ƙila za ku buƙaci shiga cikin lokacin daidaitawa inda jikinku ke amfani da ƙona kitse maimakon carbs.

Ana kiran wannan "ƙananan ƙwayar cuta," kuma yawanci ya ƙare a cikin fewan kwanaki. Bayan wannan matakin farko ya ƙare, mutane da yawa suna bayar da rahoton samun ƙarfi fiye da dā, ba tare da tsoma tsakar rana cikin makamashin da ya saba da yawan cin abincin carb ba.

Nauyin ruwa ya sauka da sauri a kan karamin abincin carbi, kuma asara mai ya dan dauki tsawon lokaci. Yana da kowa don jin rashin lafiya a cikin fewan kwanakin farko na rage cin abincin ka. Koyaya, mutane da yawa suna jin daɗi sosai bayan wannan matakin daidaitawar farko.

Layin kasa

Kafin fara cin abincin ƙananan carb, gwada binciko yawancin carbs ɗin da kuke ci a ranar al'ada da kuma ko suna cikin ƙoshin lafiya ko marasa lafiya. Aikace-aikacen kyauta na iya taimakawa.

Saboda fiber ba ƙididdigar gaske yake a matsayin mai ƙwanƙwasa, za ku iya keɓance gram ɗin fiber daga jimillar lamba. Madadin haka, ƙidaya net carbs, ta amfani da wannan lissafin: net carbs = total carbs - fiber.

Idan ba ku rasa nauyi ko asarar nauyi yana raguwa yayin ƙarancin abinci mai ƙarancin ƙarfi, bincika waɗannan dalilai masu yuwuwa me yasa.

Ofaya daga cikin fa'idodin ƙananan abincin carb shine,, ga mutane da yawa, yana da sauƙi a yi. Ba kwa buƙatar bin komai idan ba ku so.

Kawai cin ɗan furotin, ƙoshin lafiya, da kayan lambu a kowane abinci. Someara da wasu kwayoyi, tsaba, avocados, da kayayyakin kiwo mai cikakken mai. Hakanan, zaɓi abincin da ba a sarrafa ba.