Binciken Abincin Dankali: Shin Yana Aiki Don Rashin Kiba?

Wadatacce

• Menene Abincin Dankali?
• Dokokin Abincin Dankali
• Shin Zai Iya Taimaka Maka Rage Nauyi?
• Sauran Fa'idodi
• Rashin Amfani
• Musamman tiveuntatawa
• Rasa furotin, kitse, da sauran muhimman abubuwan gina jiki
• Kuna Iya Rasa Muscle
• Kila Ku Sake Samu Nauyin
• Abincin da Zai Ci
• Abincin da Zai Guji
• Samfurin Menu
• Rana 1
• Rana ta 2
• Rana ta 3
• Layin .asa
• Yadda Ake Bare Dankali

Sakamakon Kiwon Lafiya na Lafiya: 1.08 daga 5

Abincin dankalin turawa - ko damfara dankalin turawa - abinci ne na gajeren lokaci wanda yayi alkawarin rage saurin nauyi.

Kodayake akwai bambance-bambancen da yawa, mafi mahimmancin sigar yana da'awar taimaka maka ka rasa fam guda (kilogiram 0.45) a rana ta hanyar cin komai sai dankali mara kyau.

Sananne ne cewa dankali babbar hanya ce ta abubuwan gina jiki, amma kuna iya mamakin ko cin su zai iya taimaka muku zubar da nauyi.

Wannan labarin yayi bitar fa'idodi da raunin abincin dankalin turawa da kuma ko zai iya taimaka maka rage nauyi.

Kundin binciken abinci

• Scoreididdigar duka: 1.08
• Rage nauyi: 1.0
• Lafiya cin abinci: 0.0
• Dorewa: 2.0
• Lafiyar jiki duka: 0.0
• Ingancin abinci mai gina jiki: 2.5
• Shaida mai tushe: 1.0

LABARIN GASKIYA: Abincin dankalin turawa na kwana uku zuwa biyar kuma zai baka damar cin dankalin turawa ne kawai. Yana iya taimaka maka ka rasa nauyi amma yana da matuƙar takurawa, ba shi da wasu abubuwan gina jiki, kuma yana iya haifar da halayen cin abinci mara kyau.

Menene Abincin Dankali?

Shahararren abincin dankalin turawa yana da'awar taimaka maka ka rasa fam guda (kilogiram 0.45) a kowace rana ta cin komai ba komai sai zafin nama na kwana uku zuwa biyar.

Tunanin ya faro ne tun a shekarar 1849 amma Tim Steele ya sake shahararsa, wanda ya wallafa "Fashin dankalin Turawa: Rashin Saurin Nauyin Sauki" a 2016.

A cikin littafinsa, Steele ya nuna cewa dankali shine “mafi kyawun kwayar abinci da aka taɓa ƙirƙirawa.” Ya yi zargin cewa suna karfafa garkuwar ku, inganta lafiyar hanji, da kuma samar da wadatattun abubuwan gina jiki don kiyaye ku kuzari yayin rage nauyi.

Wasu kuma sun ɗauki abincin zuwa sabbin abubuwa - yana ƙara haɓaka shahararsa.

Misali ɗaya shine Penn Jillette, mai sihiri ne wanda ya buga "Presto !: Yadda Na Sanya Sama da Fam 100 Bace.” Abincin Jillette bai ƙunshi komai ba sai dankalin turawa na makonni 2 na farko, lokacin da ya sauke fam 18 (8 kgs).

Kodayake mutane da yawa suna zargin cewa abincin ya taimaka musu rasa nauyi, babu wani binciken kimiyya da ke tallafawa waɗannan iƙirarin.

Takaitawa

Abincin dankalin turawa abinci ne na faduwa wanda yayi alƙawarin saurin rage nauyi ta cin komai banda dankali tsawon kwana uku zuwa biyar. Wadannan iƙirarin ba a tabbatar da su a kimiyance ba.

Dokokin Abincin Dankali

Abincin dankalin turawa yazo da karamin umarni. Kodayake akwai bambance-bambancen da yawa, Tim Steele ya bayyana mahimman dokoki guda bakwai a cikin littafinsa:

• Dokar 1. Ku ci kawai, dafaffafiyar dankalin kwana uku zuwa biyar.
• Dokar 2. A matsayinka na ƙa'ida, ku ci fam 2-5 (kilogiram 0.9-2.3) na dankali kowace rana.
• Dokar 3. Kada ku ci wasu abinci, gami da kayan ƙanshi da topping, kamar su ketchup, butter, cream, da cuku.
• Dokar 4. Gishiri yana da kyau idan lallai ne ya zama dole, amma kuyi ƙoƙari ku guje shi.
• Dokar 5. Lokacin da kake jin ƙishi, kawai sha ruwa, shayi maras kyau, ko baƙin kofi.
• Dokar 6. Ba a ba da shawarar motsa jiki mai nauyi ba. Madadin haka, tsaya ga motsa jiki da tafiya mai sauƙi.
• Dokar 7. Medicationsauki magungunanku na yau da kullun kamar yadda likitanku ya umurta, amma ku guji amfani da kowane irin abincin abincin da ba a bayyana ba.

A cikin sigar abincin Steele, ana ba da izinin farin dankali kawai. Wasu zaɓuka sun haɗa da White Russet, Yukon Gold, da jan dankali.

Sauran bambancin abinci ya fi sassauci.

Misali, an halatta dankali mai zaki a kan Spud Fit Challenge - sanannen bambancin abincin da Andrew Taylor ya kirkira. A cikin wannan sigar, an yarda da ƙananan ganye, kayan yaji, da kayan ƙanshi marasa mai.

Ka tuna cewa hanyar girki tana da mahimmanci. Abubuwan da aka soya ko kayan sarrafa dankalin turawa, kamar su soyayyen faransan ko ɗankalin turawa basa cikin menu.

Takaitawa

Akwai ka'idoji bakwai masu mahimmanci game da abincin dankalin turawa a cewar Tim Steele, amma babban ka'ida ita ce cin komai sai dankalin turawa na kwana uku zuwa biyar.

Shin Zai Iya Taimaka Maka Rage Nauyi?

Ba a samo karatu a kan abincin dankalin turawa musamman, amma yana iya taimaka maka ka rasa nauyi kawai saboda yana da ƙarancin adadin kuzari.

Bincike ya nuna cewa abincin da ke ƙuntata adadin kuzari na iya haifar da asarar nauyi - muddin za ku iya bi musu (,).

Kodayake fam 2-5 (0.9-2.3 kgs) na dankali a kowace rana kamar dai suna da yawa, ya kai adadin calories 530-1,300 ne kawai - wanda ya yi kasa da yadda yawancin manya ke ci a kullum ().

Abin sha'awa, dankali yana dauke da sinadarin proteinase inhibitor 2 wanda zai iya taimakawa rage yunwa ta hanyar rage narkewar abinci.

Wani bincike ya nuna cewa berayen da aka yi wa wannan sinadarin dankalin turawa sun ci abinci sosai kuma sun rasa nauyi idan aka kwatanta da berayen da ba a kula da su. Koyaya, waɗannan illolin har yanzu ba'ayi nazarinsu cikin mutane ba,,).

Kodayake abincin dankalin turawa na iya zama mai tasiri ga asarar nauyi na gajeren lokaci, ba mafita ba ce ta dogon lokaci. Dankali mai gina jiki ne, amma ba ya ƙunsar dukkan abubuwan gina jiki da kuke buƙata don ƙoshin lafiya.

Bugu da ƙari, an nuna alamun abinci mai ƙananan-kalori don rage saurin metabolism da rage ƙwayar tsoka. Hakanan, kuna iya samun nauyin baya lokacin da kuka koma abincinku na yau da kullun (,,).

Takaitawa

Da alama cin abincin dankalin zai haifar da asarar nauyi na gajeren lokaci, saboda yana da karancin kalori. Hakanan dankalin yana dauke da wani fili wanda zai iya rage yunwa, kodayake bincike yana da iyaka.

Sauran Fa'idodi

Kodayake akwai dalilai da yawa don sukar cin abincin dankalin turawa, amma yana da wasu fa'idodi masu fa'ida:

• Dankali na da matukar gina jiki. Dankali shine kyakkyawan tushen ingantattun bitamin da kuma ma'adanai, kamar su bitamin C, potassium, folate, da baƙin ƙarfe ().
• Ba rikitarwa bane. Kodayake yana da iyakancewa, abincin dankalin yana da sauƙin fahimta. Kawai ci dankalin turawa na kwana uku zuwa biyar.
• Yana da araha. Dankali na ɗaya daga cikin abinci mafi arha da ake samu, yana mai sa wannan abincin ya zama mai arha.
• Yana da yawa a cikin fiber Nazarin ya nuna cewa abinci mai-fiber na inganta lafiyar hanji kuma yana iya taka rawa wajen hana ƙiba, cututtukan zuciya, da kuma buga ciwon sukari na 2 (,,,).

Duk da waɗannan fa'idodin, dankali ba ya samar da dukkan abubuwan gina jiki da kuke buƙata - babu abinci ɗaya da zai iya. Misali, dankali bashi da bitamin B12, calcium, da zinc - wadanda dukkansu suna da muhimmanci ga lafiya ().

Biyan ingantaccen abinci wanda ya hada da nau'ikan 'ya'yan itatuwa da kayan marmari daban-daban, hatsi gaba daya, kitse mai kyau, da furotin mara kyau shine mafi alheri ga lafiyar ku kuma yana inganta ci gaba da rage nauyi.

Takaitawa

Abincin dankalin turawa yana da fa'idodi masu fa'ida kamar yadda yake da yawa a cikin abinci mai gina jiki, gami da fiber. Hakanan yana da sauƙin fahimta kuma mai araha mai sauƙi.

Rashin Amfani

Akwai gagarumin ci baya ga dogaro da dankali a matsayin tushen abincinku daya tilo.

Musamman tiveuntatawa

Abincin dankalin turawa na iya zama ɗayan mafi ƙarancin abinci a can.

Wannan yana da matukar wahala a bi. Ko da ƙari game da, irin wannan tsananin cin abincin na iya haifar muku da haɓaka ƙoshin lafiya da abinci.

A zahiri, cin abincin ƙuntatawa wani nau'i ne na gurɓataccen abinci wanda ke haifar da wasu halaye marasa kyau, kamar cin abinci mai yawa (,,).

Abin da ya fi haka, ana ƙarfafa sauran halayen ƙuntatawa a kan wannan abincin - gami da ƙetare abinci da azumi. Wannan ba shi da mahimmanci, saboda cin abincin ya riga ya ragu sosai da adadin kuzari.

Abun mamaki, marubucin "Fashin dankalin Turawa: Rashin Saurin Nauyin Sauki" Har ila yau yana ba da shawarar cewa masu cin abincin ya kamata su “koyi rungumar yunwa kuma su bayar da kai kawai idan ya zama dole.”

Rasa furotin, kitse, da sauran muhimman abubuwan gina jiki

Babu shakka dankali zai iya kasancewa kayan abinci mai gina jiki na daidaitaccen abinci mai gina jiki. Koyaya, kawai basa iya biyan duk bukatunku na gina jiki.

Ba su da manyan sinadarai biyu - furotin da mai. Mediumaya daga cikin matsakaiciyar dankalin turawa tana ba da gram 4 kawai na furotin kuma kusan babu mai ().

Kodayake dankali yana cikin wasu bitamin da ma'adanai - kamar su potassium, bitamin C, da baƙin ƙarfe - sun yi ƙaranci a cikin wasu da dama, ciki har da alli, bitamin A, da wasu bitamin na B ().

Tunda abincin dankalin turawa kawai ake so a bi na kwana uku zuwa biyar, da wuya ka bunkasa rashi na gina jiki.

Duk da haka, zaku iya sa kanku cikin haɗari saboda rashin wadatar abinci mai yawa idan kun zaɓi bin abincin na tsawon lokaci ko yawan faɗa ().

Kuna Iya Rasa Muscle

Fad abinci irin na dankalin turawa ya shahara saboda sunyi alƙawarin saurin rage nauyi. Koyaya, asarar tsoka yawanci tana tare da asarar mai yayin cin abinci - musamman lokacin da adadin kuzari ya ragu sosai.

Misali, wani bincike ya gano cewa kashi 18% na nauyin da mahalarta suka rasa kan cin abinci mai sauƙin calori tare da adadin kuzari 500 kawai a kowace rana ya fito ne daga ƙarfin jiki ().

Idan aka kwatanta, waɗanda ke cin abinci maras kalori tare da adadin kuzari 1,250 a kowace rana kawai sun rasa kashi 8% na nauyin daga nauyin jikin mutum ().

Nazarin ya nuna cewa cin karin furotin na iya taimakawa rage raunin tsoka yayin hana kalori, amma abincin dankalin turawa bashi da tushen furotin mai inganci (,).

Kila Ku Sake Samu Nauyin

Lokacin bin tsarin rage kalori mai ƙarancin kalori - kamar su abincin dankalin turawa - jikinka na iya daidaitawa ta hanyar rage saurin kuzarinsa da ƙona ƙananan adadin kuzari ().

Karatuttukan sun ba da shawarar cewa wannan jinkirin na iya ci gaba har tsawon shekaru - ko da daɗewa bayan ƙare abinci mai ƙayyade kalori ().

Wannan ana kiransa “adaptive thermogenesis” kuma yana iya sanya kiyaye asarar nauyi mai wuya mai tsawo. A gaskiya ma, babban dalili ne da ya sa masu bincike suka kiyasta cewa sama da kashi 80% na masu cin abincin sun dawo zuwa nauyin da suka gabata a kan lokaci ().

Takaitawa

Tun da yana da matuƙar ƙuntatawa, cin abincin dankalin zai iya haifar da dangantaka mara kyau tare da abinci, asarar tsoka, ƙarancin abinci mai gina jiki, da nauyi ya dawo cikin lokaci.

Abincin da Zai Ci

Kodayake dankali shine kawai abincin da aka yarda dashi akan abincin dankalin turawa, ana iya shirya su ta hanyoyi daban-daban, gami da:

• gasa dankali
• dankalin turawa
• steamed dankali
• danyen dankali
• gasa-murhun, mai-mai da hash-browns
• gasa tanda, ba tare da mai ba
• tanda-tanda, dankalin turare wanda ba shi da mai

Gishiri shine kawai kayan yaji da aka halatta akan mafi kyawun sigar abincin. Koyaya, wasu bambancin suna ba da damar kayan yaji da kayan ƙanshi mara mai.

Ari ga haka, wasu masu cin abincin suna amfani da romo kaza ko kayan lambu don yin dankakken dankali ko suyyafa dankalin a bayyane.

Don abubuwan sha, an shawarce ku da ku tsaya ga ruwa, shayi mara kyau, da baƙin kofi

Takaitawa

Bayyana, farin dankali an halatta akan abincin dankalin turawa kuma ana iya shirya shi ta hanyoyi daban-daban. Sanya ruwa, shayi mara kyau, da baƙin kofi lokacin da kuke jin ƙishi.

Abincin da Zai Guji

Jerin abinci don kaucewa kan abincin dankalin turawa bashi da iyaka, saboda yana takura komai banda dankali.

Ya kamata a guji wasu nau'ikan dankalin turawa - musamman ma duk abin da aka soya a cikin mai ko sarrafa shi da yawa. Ga misalan kayan abinci da dankalin turawa don kaucewa:

• dankalin hausa
• dawa
• Soyayyen Faransa
• anyen tater
• zanta launin ruwan kasa
• dankalin turawa

Sai dai idan kuna shiga cikin Spud Fit Challenge ko wani sassaucin bambancin abinci, kawai fili, farin dankali ne aka yarda.

Wannan yana nufin babu dankalin turawa, dawa, da man girki, da kayan marmari, da kayan yaji, ko kayan yaji. Gishiri banda amma yakamata ayi amfani dashi kadan.

Takaitawa

Duk abincin banda dankalin turawa ya kamata a guji cin abincin dankalin, ban da gishiri, wanda ya kamata a yi amfani da shi daidai gwargwado.

Samfurin Menu

Anan ga tsarin abinci na samfurin kwana uku wanda ke bin ƙa'idodin abincin dankalin turawa.

Rana 1

Wannan tsarin cin abincin yau 1 yana kunshe da dankali mai matsakaiciyar 9 (fam uku ko kilogiram 1.4) kuma yana bayar da adadin kuzari 780 ().

• Karin kumallo: 2 dafaffen dankalin da kofi na baƙin kofi
• Abun ciye-ciye: 1 Boiled dankalin turawa, ya yi aiki sanyi
• Abincin rana: 2 Boiled dankali, bauta mashed
• Abun ciye-ciye: 1 dankalin turawa, yankakken
• Abincin dare: Gurasar da aka yi da fure, ba tare da mai ba tare da gishiri

Rana ta 2

Wannan tsarin cin abincin yau na 2 yana amfani da dankali mai matsakaiciya 12 (fam 4 ko 1.8 kgs) kuma yana ba da adadin kuzari 1,050 ().

• Karin kumallo: gasa han kasa-kasa tare da kopin baƙin kofi
• Abun ciye-ciye: 2 Boiled dankali, yayi aiki da sanyi
• Abincin rana: 2 dankalin turawa da aka dafa shi da ɗan gishiri
• Abun ciye-ciye: 2 Boiled dankali, yayi aiki da sanyi
• Abincin dare: 2 zallan, dankalin turawa

Rana ta 3

Wannan tsarin cin abinci na yau 3 yana amfani da dankali mai matsakaicin 15 (5 fam ko 2.3 kgs) kuma yana bada kimanin adadin kuzari 1,300 ().

• Karin kumallo: soyayyen da aka toya a gida tare da kopin shayi mai kyau
• Abun ciye-ciye: 3 Boiled dankali, yayi aiki da sanyi
• Abincin rana: 3 dankalin turawa dankali
• Abun ciye-ciye: 3 Boiled dankali, yayi aiki da sanyi
• Abincin dare: 3 steamed dankali tare da dash na gishiri

Takaitawa

Wannan tsarin cin abincin yana amfani da dankali mai matsakaicin 9-15 a kowace rana. Wadannan za a iya dafa su, a dafa su, a yi gasa ko a ci su danye kuma su samar da adadin kuzari 780-1,300 a kullun.

Layin .asa

A kan abincin dankalin turawa, za ka ci dankalin turawa ne kawai na kwana uku zuwa biyar. An yi iƙirarin don taimakawa asarar nauyi, dawo da lafiyar hanji, da haɓaka rigakafi.

Kodayake yana iya taimaka maka ka rasa nauyi, ba a yi nazari ba, yana da matuƙar takurawa, ba shi da wasu abubuwan gina jiki, kuma yana iya haifar da halayen cin abinci mara kyau.

Abincin dankalin turawa ba shine kyakkyawan zabi don lafiya, asarar nauyi mai ɗorewa ba.

Yadda Ake Bare Dankali