Shin Junk Abincin yana Rage tasirin aikin ku?

Wadatacce

• Menene Abincin Junk?
• Yana Lessara Energyarfin Kuzari don Narkar da Junk Abinci
• Junk Abinci na Iya haifar da Juriya na Insulin
• Abincin Sugar mai Dadi Zai Iya Rage Tasirin ku
• Ba wai kawai game da Calories ba
• Layin .asa

Maganin ku na canzawa yana nufin duk halayen sinadaran da ke faruwa a cikin jikin ku.

Samun saurin metabolism yana nufin cewa jikinku yana ƙona ƙarin adadin kuzari.

A gefe guda, samun jinkirin motsa jiki yana nufin cewa jikinku yana ƙone ƙananan adadin kuzari, yana mai da wuya a kiyaye ko rasa nauyi.

Wasu abinci na iya haɓaka haɓakar ku. Amma ta yaya abincin datti ke shafar sa?

Wannan labarin yana bincika ko abincin da aka sarrafa zai rage tasirin ku.

Menene Abincin Junk?

Junk abinci yana nufin abinci mai sarrafawa wanda yawanci yake cike da adadin kuzari, ingantaccen carbs da ƙoshin lafiya. Suna kuma da ƙarancin cika abubuwan gina jiki kamar furotin da fiber.

Wasu misalan sun haɗa da soyayyen dankalin turawa, dafaffen dankalin turawa, abubuwan sha masu daɗa da yawancin pizza.

Junk ɗin abinci yana wadatar ko'ina, mai arha kuma mai sauƙi. Hakanan, galibi ana tallata shi sosai, musamman ga yara, kuma ana haɓaka tare da ɓatar da da'awar kiwon lafiya (,,).

Duk da yake yana da daɗi, yawanci baya cika cika sosai kuma yana da sauƙin wuce gona da iri.

Abin sha'awa, abincin tarkacen abinci na iya shafar kwakwalwarka ta hanya mai matukar karfi, musamman idan ana yawan cin shi sau da yawa kuma a cikin adadi mai yawa ().

Yana iya haifar da saki mai yawa na dopamine, mai ba da izinin jijiyoyi wanda ke taimakawa wajen sarrafa ladan kwakwalwarka da cibiyar jin daɗi.

Lokacin da kwakwalwar ku ta cika da dopamine a cikin irin waɗannan abubuwan da ba na al'ada ba, zai iya haifar da jarabar abinci ga wasu mutane ().

Junk abinci mara tsada, mai ƙarancin abinci mai gina jiki da kuma yawan adadin kuzari. Yana shafar cibiyar lada a cikin kwakwalwarka kuma yana iya haifar da halayen jaraba a cikin wasu mutane.

Yana Lessara Energyarfin Kuzari don Narkar da Junk Abinci

Yana buƙatar kuzari don narkewa, sha da narkewar abincin da kuke ci.

Ana kiran wannan azaman tasirin zafi na abinci (TEF), kuma gabaɗaya yakai kusan 10% na kashe kuɗin ku na yau da kullun ().

Samun furotin cikin abinci yana buƙatar makamashi mai yawa fiye da maye gurbin carbs ko mai (,).

A zahiri, cin abinci mai ƙoshin furotin na iya sa jikinka ya ƙone har zuwa 100 ƙarin adadin kuzari kowace rana (,,).

Bugu da ƙari kuma, gwargwadon yadda ake sarrafa abinci yana shafar TEF. Zai zama gabaɗaya yayin da kuka cinye abinci gabaɗaya da aka yi da hadaddun abubuwan gina jiki, idan aka kwatanta da mai daɗaɗɗu, sarrafa abinci na tarkacen abinci.

Don bincika wannan, ƙaramin bincike a cikin mutane 17 masu ƙoshin lafiya sun kwatanta abinci na sandwich guda biyu waɗanda suka banbanta a matakin sarrafa su, amma ba kayan aikinsu na abinci ko kalori ba ().

Binciken ya gano wadanda suka cinye sandwich din hatsi duka tare da cheddar ched sun kone ninki biyu na yawan adadin kuzari da ke narkewa da narkar da abinci fiye da wadanda suka ci sandwich din da aka yi da ingantaccen hatsi da kuma cuku da aka sarrafa.

Duk da cewa wannan binciken karami ne, sakamakon ya nuna cewa abincin da ake sarrafawa yana buƙatar ƙarancin kuzari don narkewa da narkewa fiye da abinci gaba ɗaya. Wannan yana haifar da ƙarancin adadin kuzari da aka ƙone cikin yini, yana sa ragin nauyi da kiyaye shi ya fi wahala.

Inganta abinci yana buƙatar kuzari, wanda ake maganarsa azaman tasirin tasirin abinci mai zafi. Abincin shara na sarrafawa yana buƙatar ƙarancin ƙarfi daga jikinku don narkewa saboda yana da wadataccen kayan haɗi.

Junk Abinci na Iya haifar da Juriya na Insulin

Rashin ƙarfin insulin shine lokacin da ƙwayoyin jikinku suka daina amsawa ga insulin hormone.

Wannan na iya haifar da yawan sikarin jini.

Rashin juriya na insulin shine babban haɗarin haɗarin cututtukan rayuwa, rubuta ciwon sukari na 2 da sauran cututtuka masu tsanani (,,).

Amfani da abincin da aka sarrafa ya haɗu da haɗarin haɓakar insulin.

Studyaramin nazari a cikin maza 12 masu lafiya sun bada rahoton canje-canje a cikin ikon tsoka mai ƙashi don sarrafa glucose bayan kwanaki biyar kawai a kan abinci mai wadataccen abinci mai ƙoshin mai (15).

Masu binciken sun yanke shawarar cewa abinci wanda ya kunshi abinci mara kauri mai yawa na iya haifar da juriya na insulin a cikin dogon lokaci.

Bugu da ƙari kuma, sakamakon binciken shekaru 15 yana nuna cewa haɗarinku na haɓakar insulin na iya ninka sau biyu lokacin da kuka ziyarci gidan abinci mai sauri fiye da sau biyu a mako, idan aka kwatanta da ƙasa da haka ().

Wannan yana nuna cewa cin abinci mara kyau a kai a kai na iya inganta haɓakar insulin.

Ana amfani da yawancin abincin da aka sarrafa na tarkacen abinci da haɗarin haɓakar insulin, yanayin da ke nuna yawan sukarin jini.

Abincin Sugar mai Dadi Zai Iya Rage Tasirin ku

Daga cikin duk wasu tarkacen abinci da ke wajen, abubuwan sha masu sihiri na iya zama mafi munin ga jikin ku.

Idan aka cinye su fiye da kima, suna iya taimakawa ga dukkan matsalolin lafiya, gami da kiba, cututtukan zuciya, cututtukan zuciya da kuma buga ciwon sukari na 2 (,,,).

Wadannan batutuwan galibi ana danganta su ne ga babban matakin fructose, mai sauƙin sukari wanda aka daidaita shi ta hanta.

Lokacin da kuka cinye fructose da yawa, hanta na iya yin nauyi da juya wasu daga shi zuwa mai.

Abubuwan da ke cikin sukari kamar sukari na tebur (sucrose) da babban fructose masarar syrup suna kusa da 50% fructose kuma galibi ana samun su a cikin abubuwan sha mai zaki.

Lokacin cinyewa da yawa a cikin hanyar ƙara sugars, fructose na iya canza siginar cikakke, ta ɓatar da martanin “hormone na yunwa” ghrelin bayan cin abinci da inganta adana kitse a cikin ciki (,,).

Bugu da ƙari, yana iya rage saurin ku.

A cikin wani binciken, masu kiba da masu kiba sun sha abubuwan sha waɗanda aka sha da fructose kuma suka ba da kashi 25% na yawan abincin kalori na yau da kullun. A lokacin sati 10, sun sami raguwa mai yawa a kashe kuzarin kuzari ().

Wannan yana nuna cewa fructose a cikin abin sha mai sikari na iya rage adadin adadin kuzari da kuke ƙonawa, aƙalla lokacin da aka cinye fiye da kima.

Baya ga haɓaka haɗarinku na kowane irin matsalolin kiwon lafiya, abubuwan sha da ke cike da sukari na iya kuma rage tasirin ku. Wadannan sakamakon ana danganta su zuwa matakan fructose masu girma.

Ba wai kawai game da Calories ba

Rage cin abincin kalori yana da mahimmanci idan kuna son rasa nauyi.

Koyaya, abubuwan kalori na abincin ku ba shine kawai abin da ke da mahimmanci ba ().

Ingancin abincin da kuka ci yana da mahimmanci.

Misali, cin adadin kuzari 100 na soyayyen dankalin turawa na iya samun tasirin gaske a jikinku fiye da adadin kuzari 100 na quinoa.

Yawancin soyayyen soyayyen dankalin turawa suna da mai mai yawa, daɗaɗɗen carbs da gishiri, yayin da quinoa ke da wadataccen furotin, zare da yawancin bitamin ().

Da farko dai, kuna ƙona yawan adadin kuzari masu narkewar abinci gaba ɗaya fiye da abinci mai ƙarancin abinci. Hakanan, kuna ƙona ƙarin adadin kuzari ta hanyar cin abinci mai ƙarancin furotin, idan aka kwatanta da abinci mai ɗimbin ƙwayoyin mai da ƙoshin lafiya.

Bugu da ƙari, abinci mai gina jiki na iya rage yawan abincin ku, hana sha'awar ku da tasirin tasirin tasirin horon da ke tsara nauyin ku ().

Sabili da haka, adadin kuzari daga abinci gabaɗaya kamar quinoa yawanci yafi nishaɗi fiye da adadin kuzari daga kayan abinci masu sarrafawa kamar soyayyen Faransa.

Kafin fara takaita yawan amfani da kalori don rasa nauyi, yi la'akari da zaɓi mafi kyawun abinci da zaɓar ƙarin abinci mai gina jiki, mai inganci.

Kalori ba kalori bane. Yana da mahimmanci a mai da hankali kan ingancin adadin kuzari da kuke cinyewa, saboda wasu adadin kuzari na iya rage adadin adadin kuzarin da kuke ƙonawa da mummunar tasirin yunwa da matakan hormone.

Layin .asa

Yin amfani da tarkacen abinci mai yawa yana da sakamako na rayuwa.

A zahiri, yana iya ƙara yawan haɗarin insulin da kuma rage adadin adadin kuzari da kuke ƙonawa kowace rana.

Idan kana so ka bunkasa karfinka, dabaru da dama zasu iya taimaka maka kayi hakan.

Don farawa, gwada gami da ƙarin abinci mai gina jiki mai yawa a cikin abincinku, haɗa ƙarfin horo cikin tsarinku da samun wadataccen bacci mai ƙoshin lafiya,,,,.

Amma mafi mahimmanci, zaɓi duka, abinci mai haɗaka guda ɗaya duk lokacin da zai yiwu.