Tsarin Abincin LCHF: Tsarin Cikakken Mafari

Wadatacce

• Menene Abincin LCHF?
• Shin Abincin LCHF iri daya ne da Abincin Ketogenic ko Abincin Atkins?
• Abincin LCHF Na Iya Taimaka Maka Ki Rage Kiba
• Abincin LCHF Zai Iya Amfana da Yanayin Yanayin Lafiya
• Ciwon suga
• Cututtukan Neurology
• Ciwon Zuciya
• Abincin da Zai Guji
• Abincin da Zai Ci
• Samfurin Tsarin Abincin LCHF na Mako Daya
• Tasirin Gyara da Rushewar Abinci
• Layin .asa

Abincin mai ƙananan-carb na iya taimakawa asarar nauyi kuma yana da alaƙa da yawan fa'idodin kiwon lafiya.

Rage yawan cin abincin zai iya tasiri ga wadanda ke da lamuran kiwon lafiya daban daban, gami da ciwon sukari na 2, cututtukan zuciya, kuraje, PCOS da cutar Alzheimer ().

Saboda waɗannan dalilai, ƙananan abincin-carb ya zama sananne tsakanin waɗanda ke neman inganta lafiyar su kuma rasa nauyi.

Carananan-carb, shirin cin abinci mai mai mai yawa, ko abincin LCHF, an haɓaka shi azaman lafiyayye kuma lafiyayyen hanya don rasa nauyi.

Wannan labarin yana nazarin duk abin da kuke buƙatar sani game da abincin LCHF, gami da fa'idodi da ƙoshin lafiya ga lafiyar su, abincin da za ku ci da kaucewa da kuma tsarin cin abinci samfurin.

Menene Abincin LCHF?

Abincin na LCHF kalma ce mai laima don tsarin tsare-tsaren da ke rage carbs da haɓaka mai.

Abincin LCHF yana da ƙarancin carbohydrates, mai yawan kitse da matsakaiciyar furotin.

Wannan hanyar cin abinci wani lokaci ana kiranta da "Banting Diet" ko kuma a sauƙaƙe "Banting" bayan William Banting, wani mutumin Biritaniya wanda ya yada shi bayan rasa nauyi mai yawa.

Tsarin cin abinci yana mai da hankali gaba ɗaya, abinci mara tsari kamar kifi, ƙwai, kayan lambu mai ƙananan-carb da goro kuma yana ba da kwarin gwiwar sarrafawa, abubuwa masu kunshi.

Restricara sukari da abinci mai kauri kamar burodi, taliya, dankali da shinkafa an hana su.

Abincin LCHF ba shi da cikakkun mizanai na ƙimar kashi na macronutrient tunda yana da sauyin salon rayuwa.

Shawarwarin carb na yau da kullun akan wannan abincin zasu iya kasancewa daga ƙasa da gram 20 har zuwa gram 100.

Koyaya, hatta waɗanda suke cin fiye da gram 100 na carbs a kowace rana na iya bin abincin kuma za a yi wahayi zuwa gare su ta ƙa'idodinsa, saboda ana iya keɓance shi don biyan buƙatun mutum.

Abincin LCHF yana da ƙarancin carbi, mai yawan kitse kuma matsakaici a cikin furotin. Za'a iya keɓance abincin don saduwa da buƙatun mutum.

Shin Abincin LCHF iri daya ne da Abincin Ketogenic ko Abincin Atkins?

Abincin Atkins da abincin ketogenic sune ƙananan abincin carb waɗanda suka faɗi ƙarƙashin laimar LCHF.

Wasu nau'ikan abincin LCHF sun sanya takunkumi akan yawan carbi da zaka iya cinyewa.

Misali, daidaitaccen abincin ketogenic yawanci ya ƙunshi kitse 75%, furotin na 20% da kuma kashi 5% kawai don isa ketosis, yanayin da jiki ke canzawa zuwa ƙona mai ƙonawa don kuzari maimakon carbohydrates ().

Don farawa-fara asarar nauyi, lokacin shigarwar sati biyu don cin abincin Atkins kawai yana ba da damar gram 20 na carbs kowace rana. Bayan wannan lokaci, masu cin abincin zasu iya ƙara sannu a hankali cikin ƙarin carbohydrates.

Duk da yake waɗannan nau'ikan ƙananan-carb, abincin mai mai mai yawa sun fi hanawa, kowa na iya amfani da ka'idojin LCHF ba tare da lallai ya bi takamaiman jagorori ba.

Rayuwa da salon LCHF ba tare da bin ka'idodin da aka ƙayyade ba na iya amfanar waɗanda ke son sassauƙa tare da adadin carbi da za su iya cinyewa.

Misali, wasu mutane na iya samun nasara ne kawai lokacin da suka rage yawan abincin su zuwa giram 50 a kowace rana, yayin da wasu na iya cinye gram 100 da kyau a kowace rana.

Tunda abincin LCHF ya dace, zai iya zama da sauƙi a bi fiye da tsare-tsaren da aka tanada kamar ketogenic ko Atkins.

Tsarin rayuwar LCHF yana haɓaka rage yawan carbi waɗanda kuke cinyewa kuma maye gurbinsu da mai. Abincin ketogenic da abincin Atkins sune nau'ikan abincin LCHF.

Abincin LCHF Na Iya Taimaka Maka Ki Rage Kiba

Yawancin karatu sun nuna cewa ƙananan-carb, abincin mai mai mai babbar hanya ce mai tasiri don haɓaka ƙimar nauyi (,,).

Suna taimaka wa mutane zubar da fam ta hanyar danne yunwa, inganta ƙwarewar insulin, haɓaka haɓakar furotin da haɓaka asarar mai (,).

Abubuwan abinci na LCHF an samo su don haɓaka ƙimar mai, musamman a yankin ciki.

Samun mai mai yawa, musamman kewaye da gabobi, na iya ƙara haɗarin yanayi kamar cututtukan zuciya, ciwon sukari da wasu cututtukan daji (,).

Studyaya daga cikin binciken ya gano cewa manya masu kiba waɗanda suka cinye ƙaramin-carb, mai-mai-mai-ci na tsawon makonni 16 sun rasa mai mai jiki, musamman a yankin ciki, idan aka kwatanta da waɗanda ke bin abinci mai ƙarancin mai ().

Abincin LCHF ba kawai yana inganta asarar mai na gajeren lokaci ba, yana kuma taimakawa kiyaye nauyi zuwa mai kyau.

Wani bita da aka gudanar ya nuna cewa mutanen da ke bin kayan abinci masu ƙarancin ƙarancin ƙasa da ƙasa da gram 50 na carbs a kowace rana sun sami ragin nauyi na tsawon lokaci sosai fiye da mutanen da ke bin abincin mai ƙarancin mai ().

Wani binciken ya nuna cewa kashi 88% na mahalarta bayan cin abinci mai gina jiki sun rasa sama da 10% na nauyinsu na farko kuma sun kiyaye shi tsawon shekara ɗaya ().

Abincin LCHF na iya zama kayan aiki na musamman don waɗanda burinsu na asarar nauyi ya lalata su ta hanyan sha'awar haɗarin carbohydrates.

Studyaya daga cikin binciken ya gano cewa mahalarta waɗanda ke bin ƙarancin carb, abinci mai mai mai yawa yana da ƙarancin sha'awar carbs da sitaci, idan aka kwatanta da mahalarta waɗanda ke bin abinci mai ƙarancin mai.

Mene ne ƙari, mahalarta waɗanda ke bin ƙananan ƙwayoyin cuta, abinci mai ƙoshin mai suna da ragi mafi girma a cikin rahoton yunwa gabaɗaya ().

Biye da abincin LCHF hanya ce mai tasiri don rasa kitsen jiki, rage sha'awar carb da rage yunwa gabaɗaya.

Abincin LCHF Zai Iya Amfana da Yanayin Yanayin Lafiya

Yanke carbs da ƙara kitse mai gina jiki na iya inganta lafiya ta hanyoyi da dama, gami da haɓaka ƙimar kiba da rage ƙiba ta jiki.

Nazarin ya nuna cewa abincin LCHF kuma yana amfani da yanayin kiwon lafiya da yawa ciki har da ciwon sukari, cututtukan zuciya da yanayin jijiyoyi kamar cutar Alzheimer.

Ciwon suga

Wani binciken da aka yi game da manya masu kiba da ke dauke da cutar sikari ta 2 ya gano cewa mai karamin-kitsen, mai cin mai mai yawa ya haifar da ci gaba sosai a cikin kula da sikarin jini da kuma raguwa sosai game da maganin ciwon sikari fiye da na mai-yawan abinci ().

Wani binciken a cikin mahalarta masu fama da ciwon sukari na 2 sun nuna cewa bin abinci na ketogenic na tsawon makonni 24 ya haifar da raguwa mai yawa cikin matakan sukarin jini da rage buƙatun magungunan sukari na jini.

Abin da ya fi haka, wasu daga cikin mahalarta da aka sanya wa abinci mai gina jiki sun sami damar dakatar da magungunan sikari gaba daya ().

Cututtukan Neurology

An daɗe ana amfani da abincin ketogenic azaman magani na halitta don farfadiya, rikicewar jijiyoyin jiki da ke tattare da kamuwa da maimaitawa ().

Nazarin ya nuna cewa abincin LCHF na iya taka rawa a cikin sauran cututtukan jijiyoyin jiki, gami da cutar Alzheimer.

Misali, bincike daya ya nuna cewa cin abinci mai gina jiki ya haifar da ingantaccen aiki ga masu fama da cutar Alzheimer ().

Ari da, abincin da ke cikin ƙwayoyin carbi da sukari da aka sarrafa suna da alaƙa da haɗarin haɓakar haɓaka da fahimi, yayin da ƙananan-carb, kayan abinci masu ƙoshin mai suna da alama suna inganta aikin fahimi (,).

Ciwon Zuciya

Abincin LCHF na iya taimakawa rage kitsen jiki, rage kumburi da inganta alamomin jini masu alaƙa da cututtukan zuciya.

Binciken da aka yi a cikin manya 55 masu kiba ya gano cewa bin abincin LCHF na makonni 12 ya rage triglycerides, ingantaccen cholesterol na HDL da rage matakan furotin C-reactive, alama ce ta kumburi da ke da nasaba da cututtukan zuciya ().

Hakanan an nuna kayan abinci na LCHF don rage hawan jini, rage suga a cikin jini, rage cholesterol na LDL da inganta ragin kiba, dukkansu na iya taimakawa wajen rage barazanar kamuwa da cututtukan zuciya ().

Abincin LCHF na iya amfani da waɗanda ke da cututtukan zuciya, ciwon sukari da yanayin jijiyoyin jiki kamar farfadiya da cutar Alzheimer.

Abincin da Zai Guji

Lokacin bin abincin LCHF, yana da mahimmanci don rage yawan abincin da ke cike da carbi.

Ga jerin abubuwan da ya kamata a iyakance su:

• Hatsi da sitaci: Gurasa, kayan gasa, shinkafa, taliya, hatsi, da sauransu.
• Sugary yan sha: Soda, juice, tea mai zaki, smoothies, abubuwan sha na wasanni, madara chocolate, da dai sauransu.
• Abincin zaki: Sugar, zuma, agave, maple syrup, da sauransu.
• Starchy kayan lambu: Dankali, dankali mai zaki, squash na hunturu, beets, peas, da sauransu.
• 'Ya'yan itãcen marmari Ya kamata a rage limitedaitsan itãcen marmari, amma cinye ƙananan ofan itacen berry ana ƙarfafa su.
• Abin sha na giya: Giya, hadaddiyar giyar da aka sha da ruwan inabi suna da yawa a cikin carbohydrates.
• Abubuwan mai mai ƙyama da abinci: Abubuwan da aka yiwa lakabi da "abinci," "mai ƙanshi mai yawa" ko "haske" galibi suna cike da sukari.
• Abincin da aka sarrafa sosai: Iyakance abincin da aka kunshi da kuma kara duka, ana karfafa abincin da ba a sarrafa ba.

Kodayake yakamata a rage abincin da ke sama a kowane irin abincin LCHF, yawan carbi da ake amfani da su kowace rana ya bambanta dangane da nau'in abincin da kuke bi.

Misali, mutumin da ke bin tsarin abinci na ketogenic dole ne ya zama mai tsauri a cikin kawar da tushe na carb don isa ketosis, yayin da wani da ke bin tsarin LCHF mafi matsakaici zai sami freedomancin freedomanci tare da zaɓin abincin su na carbohydrate.

Abincin da ke dauke da carbohydrates, kamar su burodi, fasas, kayan lambu mai ɗanɗano da abubuwan sha mai daɗi, ya kamata a taƙaita su yayin bin tsarin abinci na LCHF.

Abincin da Zai Ci

Duk wani nau'ikan abincin LCHF yana nanata abincin da ke da ƙiba da ƙananan carbohydrates.

LCHF-friendly abinci sun hada da:

• Qwai: Qwai suna da yawa a cikin lafiyayyen mai kuma da gaske abinci ne mara carbi.
• Mai: Man zaitun, man kwakwa da man avocado zabi ne mai kyau.
• Kifi: Duk kifi, amma musamman wadanda suke da kitse kamar kifi, sardines da kifi.
• Nama da kaji: Jan nama, kaza, farauta, turkey, da sauransu.
• Kiwo mai cikakken kiɗa: Kirim, yogurt mai cikakken kiba, man shanu, cuku, da sauransu.
• Ba kayan lambu masu sitaci ba: Ganye, broccoli, farin kabeji, barkono, naman kaza, da sauransu.
• Avocados: Waɗannan fruitsa highan itacen mai mai ƙwarai suna da kyau kuma suna da daɗi.
• Berries: Za a iya jin daɗin Berries kamar su blueberries, blackberries, raspberries da strawberries a matsakaici.
• Kwayoyi da tsaba: Almonds, goro, macadamia nuts, 'ya'yan kabewa, da sauransu.
• Kayan kwalliya: Sababbin ganye, barkono, kayan yaji, da sauransu.

Ara kayan lambu wanda ba sitaci ba ga yawancin abinci da ciye-ciye na iya haɓaka haɓakar antioxidant da fiber, duk yayin ƙara launi da murɗawa a cikin faranti.

Mai da hankali kan gaba ɗaya, sabbin kayan abinci, gwada sabbin girke-girke da shirya abinci kafin lokacin zai iya taimaka maka ka tsaya kan hanya kuma ka hana rashin nishaɗi.

Abincin da ya dace da LCHF ya hada da kwai, nama, kifi mai kitse, avocados, goro, kayan lambu wadanda ba sitaci ba da kuma mai mai lafiya.

Samfurin Tsarin Abincin LCHF na Mako Daya

Abubuwan da ke gaba zasu iya taimaka muku don cin nasara lokacin fara cin abincin LCHF.

Abincin carbohydrate na abinci ya banbanta don saukar da mafi yawan masu cin abincin LCHF.

Litinin

• Karin kumallo: Kwai cikakkun ƙwai tare da alayyafo da broccoli waɗanda aka shafa a cikin man kwakwa.
• Abincin rana: Salatin Tuna da aka yi da farfadowar avocado a saman gado na kayan lambu marasa sitaci.
• Abincin dare: Salmon da aka dafa a cikin man shanu da aka yi da gasasshen sprouts na Brussels.

Talata

• Karin kumallo: Cikakken yogurt mai cike da kitse tare da yankakken strawberries, kwakwa mara dadi da 'ya'yan kabewa.
• Abincin rana: Burger ta Turkiyya tare da cuku cheddar da aka yi amfani da ita tare da yankakken kayan lambu waɗanda ba na sitaci ba.
• Abincin dare: Steak tare da sautéed ja barkono.

Laraba

• Karin kumallo: Girgiza da aka yi da madara mai kwakwa, 'ya'yan itace, man gyada da kuma furotin mai ƙanshi mara ƙanshi.
• Abincin rana: Nakakken shrimp yayi aiki da tumatir da mozzarella skewers.
• Abincin dare: Zucchini noodles da aka jefa a cikin kayan kwalliya tare da naman kaza.

Alhamis

• Karin kumallo: Yankakken avocado da kwai biyu da aka soya a cikin man kwakwa.
• Abincin rana: Curry na kaza da aka yi da kirim da kayan lambun da ba na sitaci ba.
• Abincin dare: Furen ɓawon burodi na pizza mai ƙanshi tare da kayan marmari da cuku.

Juma'a

• Karin kumallo: Alayyafo, albasa da garin cheddar frittata.
• Abincin rana: Kaza da kayan lambu.
• Abincin dare: Kwakwar lasagna.

Asabar

• Karin kumallo: Blackberry, cashew butter da kwakwa protein smoothie.
• Abincin rana: Turkiyya, avocado da cuku-cuku suna aiki tare da masu fasa flax.
• Abincin dare: Anyi amfani da Tututtuka tare da gasasshen farin kabeji.

Lahadi

• Karin kumallo: Naman kaza, kayan cin abinci da kuma kayan marmari.
• Abincin rana: Naman kaza wanda aka cuku da cuku da akuya da albasarta caramelized.
• Abincin dare: Babban salatin kore wanda aka yankashi da yankakken avocado, jatan lande da 'ya'yan kabewa.

Za'a iya rage ko kara dawa dangane da lafiyar ku da kuma burin asarar nauyi.

Akwai ƙananan ƙananan-carb, girke-girke masu ƙoshin kiɗa don gwaji da su, don haka koyaushe kuna iya jin daɗin sabon abinci mai ɗanɗano ko ciye-ciye.

Kuna iya jin daɗin girke-girke masu lafiya da yawa yayin bin abincin LCHF.

Tasirin Gyara da Rushewar Abinci

Duk da yake shaidar ta danganta fa'idodi da yawa na kiwon lafiya ga abincin LCHF, akwai wasu matsaloli.

Versionsarin sifofi masu tsayi kamar abincin ketogenic ba su dace da yara, matasa da mata masu ciki ko masu shayarwa ba, sai dai idan ana amfani da shi ta hanyar magani don magance yanayin rashin lafiya.

Mutanen da ke da ciwon sukari ko yanayin kiwon lafiya kamar cututtukan kodan, hanta ko pancreas ya kamata suyi magana da likitansu kafin fara cin abincin LCHF.

Kodayake wasu nazarin suna nuna cewa abincin LCHF na iya haɓaka wasan motsa jiki a wasu lokuta, ƙila ba zai dace da fitattun 'yan wasa ba, saboda yana iya lalata wasan motsa jiki a matakan gasa (,).

Bugu da ƙari, abincin LCHF na iya zama ba dace da mutanen da ke da karfin zafin jiki ba game da cholesterol na abinci, wanda ake kira “masu amsa-hauka” ().

Abincin LCHF galibi yana jurewa amma yana iya haifar da da illa mara kyau a cikin wasu mutane, musamman ma game da ƙananan abinci mai ƙarancin abinci kamar abincin ketogenic.

Hanyoyi masu illa na iya haɗawa da ():

• Ciwan mara
• Maƙarƙashiya
• Gudawa
• Rashin ƙarfi
• Ciwon kai
• Gajiya
• Ciwon tsoka
• Dizziness
• Rashin bacci

Maƙarƙashiya matsala ce ta gama gari lokacin fara fara cin abincin LCHF kuma yawanci lalacewar fiber ne ke haifar ta.

Don kauce wa maƙarƙashiya, tabbatar da ƙara ƙwayayen kayan lambun da ba na sitaci ba a cikin abincinku, gami da ganye, broccoli, farin kabeji, tsiron Brussel, barkono, asparagus da seleri.

Abincin LCHF bazai dace da mata masu ciki ba, yara da mutanen da ke da wasu yanayin kiwon lafiya. Idan bakada tabbas idan abincin LCHF shine zabi mafi dacewa a gareka, nemi shawara daga likitanka.

Layin .asa

Abincin LCHF shine hanyar cin abinci wanda ke mai da hankali kan rage carbs da maye gurbin su da ƙoshin lafiya.

Abincin ketogenic da abincin Atkins misalai ne na abincin LCHF.

Biye da abincin LCHF na iya taimakawa asarar nauyi, daidaita sikari na jini, inganta aiki na fahimi da rage haɗarin cututtukan zuciya.

Ari da, abincin LCHF yana da yawa kuma ana iya daidaita shi don saduwa da abubuwan da kuke so.

Ko kuna neman rasa kitsen jiki, yaƙi yaƙar sha'awar sukari ko haɓaka kula da sukarinku, daidaita rayuwar LCHF hanya ce mai kyau don cimma burin ku.