Ta yaya Protein a karin kumallo zai iya taimaka muku rage nauyi

Wadatacce

• Ya Kamata Ku Ci Abincin Abinci?
• Ta yaya Protein zai Taimaka Maka ka Rage Kiba
• Babban Abincin Breakfasts Yana Taimaka Maka Ci Kadan Daga baya
• Ta yaya furotin a karin kumallo zai taimaka muku rage kiba da ƙoshin ciki
• Protein na Iya Sara Yourarancin ku
• Wanne Babban Abincin-Protein Ya Kamata Ku Ci Don Abincin karin kumallo?
• Idan Ka Ci Abincin karin kumallo, to ka sanya shi a cikin Protein
• Shirye-shiryen Abinci: Tuffa Duk Rana

Protein shine mahimmin gina jiki don rage nauyi.

A zahiri, ƙara ƙarin furotin a cikin abincinku shine hanya mafi sauƙi kuma mafi inganci don rasa nauyi.

Karatun ya nuna cewa furotin na iya taimakawa wajen rage yawan sha’awar ku da kuma kiyaye yawan cin abinci.

Sabili da haka, fara kwanakin ku tare da karin kumallo mai ƙoshin furotin na iya zama tasirin asarar nauyi mai tasiri.

Ya Kamata Ku Ci Abincin Abinci?

A baya, tsallake karin kumallo yana da alaƙa da ƙimar kiba.

Yanzu muna da kyakkyawar shaida da ke nuna cewa shawarwarin da za a ci ko tsallake karin kumallo ba su da wani tasiri kan ƙimar nauyi ko asara. Kuna iya karantawa game da wannan a cikin wannan labarin ().

Koyaya, cin abincin karin kumallo na iya zama kyakkyawan ra'ayi don wasu dalilai. Misali, yana iya inganta aikin ƙwaƙwalwa a cikin yaran makaranta, matasa da wasu ƙungiyoyin haƙuri (,).

Wannan na iya dogara ne akan inganci na karin kumallo. Kodayake karin kumallo na yau da kullun (kamar karin sukari na karin kumallo) bashi da tasiri akan nauyi, karin kumallo wanda yake da nauyi a cikin nauyin furotin na abokantaka na iya samun sakamako daban-daban.

Shawarwarin cin abinci ko tsallake karin kumallo bashi da tasiri akan nauyi. Koyaya, irin wannan bazai iya amfani da karin kumallo mai furotin ba.

Ta yaya Protein zai Taimaka Maka ka Rage Kiba

Protein shine mafi mahimmanci na gina jiki don asarar nauyi.

Wannan saboda jiki yana amfani da ƙarin adadin kuzari don inganta furotin, idan aka kwatanta da mai ko kuma carbi. Har ila yau, furotin yana sa ku ji cikakke na dogon lokaci (,,,,).

Studyaya daga cikin binciken da aka gudanar game da mata ya nuna cewa ƙara yawan furotin daga 15 zuwa 30% na yawan adadin kuzari ya taimaka musu cin ƙananan adadin kuzari 441 a kowace rana. Sun kuma rasa fam 11 (kilo 5) a cikin makonni 12 kawai ().

Wani binciken kuma ya gano cewa karin furotin zuwa kashi 25% na yawan adadin kuzari ya rage nishaɗin dare da rabi da kuma yawan tunani game da abinci da 60% ().

A cikin wani binciken kuma, an sanya rukunin mata biyu a cikin abincin rage nauyi na makonni 10. Groupsungiyoyin sun ci adadin adadin kuzari, amma yawancin furotin.

Duk matan da ke cikin binciken sun yi rashin nauyi. Koyaya, rukunin sunadaran sun rasa kusan rabin kilogiram (1.1 lbs) ƙari, kuma mafi girman kitsen jiki ().

Hakanan furotin na iya taimaka maka kiyaye asarar nauyi a cikin dogon lokaci. Wani binciken ya gano cewa karin furotin daga 15 zuwa 18% na adadin kuzari ya sanya masu cin abincin sake dawo da kashi 50% kasa nauyi (,,).

Proteinara furotin a abincinku hanya ce mai tasiri don rage nauyi. Hakanan yana iya taimaka wa masu cin abincin su riƙe nauyi na dogon lokaci.

Babban Abincin Breakfasts Yana Taimaka Maka Ci Kadan Daga baya

Yawancin karatu suna nazarin yadda furotin a karin kumallo ke shafar halin cin abinci.

Wasu daga cikinsu sun nuna cewa karin kumallo mai ƙoshin furotin yana rage yunwa kuma yana taimaka wa mutane su ci har zuwa ƙarancin adadin kuzari 135 a rana (,,).

A zahiri, binciken MRI ya nuna cewa cin abincin karin kumallo mai cike da furotin yana rage siginoni a cikin kwakwalwa waɗanda ke kula da yunƙurin abinci da halayyar da ke haifar da lada ().

Har ila yau, sunadaran na taimaka maka ka ji cikakke. Wannan saboda yana kunna siginonin jiki da ke hana ci, wanda ke rage sha’awa da yawan cin abinci.

Wannan shi ne mafi yawa saboda digo cikin hormone ghrelin na yunwa da hauhawar cikar cikar peptide peptide YY, GLP-1 da cholecystokinin (,,).

Yawancin karatu yanzu sun nuna cewa cin abincin karin kumallo mai sauƙin canza waɗannan kwayoyin halittar a cikin yini (,,,,,).

Babban abincin kumallo na furotin yana rage yawan adadin kuzari da rana. Suna haɓaka matakan haɓakar haɓakar abincinku, wanda ke haifar da rage yunwa da ƙoshin sha'awa.

Ta yaya furotin a karin kumallo zai taimaka muku rage kiba da ƙoshin ciki

Babban karin kumallo na furotin na iya rage yawan ci da sha’awa. Hakanan suna iya taimaka maka rasa kitse mai ciki.

Amfanin gina jiki yana da alaƙa da kitsen ciki, ma'ana mafi ƙarancin furotin da kuke ci, ƙarancin kitse na ciki (,).

Wani bincike game da kiba, samarin kasar Sin ya nuna cewa maye gurbin karin kumallo na hatsi tare da abinci mai ƙwai ya haifar da ƙarin asarar nauyi fiye da watanni 3.

Breakfastungiyar karin kumallo mafi girma sun rasa kashi 3.9% na nauyin jikinsu (kimanin kilogram 2.4 ko lita 5.3), yayin da ƙananan furotin sun rasa kashi 0.2% kawai (0.1 kg ko 0.2 lbs) ().

A wani binciken kuma, mutanen da ke shirin rage nauyi sun karbi ko dai karin kumallon kwai ko karin kumallo na bagel tare da adadin adadin kuzari.

Bayan makonni 8, waɗanda ke cin karin kumallon ƙwai suna da raguwa mafi girma na BMI a cikin 61%, ƙarin hasara na 65% da raguwar ƙashi 34% a ma'aunin kugu ().

Cin furotin don karin kumallo na iya haifar da asarar nauyi mai yawa, musamman idan kuna da nauyi mai yawa don rasa.

Protein na Iya Sara Yourarancin ku

Saurin kuzari na iya taimaka muku rage nauyi, saboda yana sa ku ƙona ƙarin adadin kuzari.

Jikin ku yana amfani da adadin kuzari da yawa don narkewar furotin (20-30%) fiye da carbs (5-10%) ko mai (0-3%) ().

Wannan yana nufin kuna ƙona karin adadin kuzari ta hanyar cin furotin fiye da cin carbi ko mai. A zahiri, yawan cin furotin da aka nuna yana haifar da ƙarin adadin adadin kuzari 80 zuwa 100 ƙona kowace rana (,,).

Hakanan abincin mai gina jiki mai yawa zai iya taimakawa hana asarar tsoka yayin ƙuntatawa kalori, kuma wani ɓangare ya hana raguwa cikin ƙarancin abinci wanda yakan zo tare da asarar nauyi, galibi ana kiransa da “yanayin yunwa” (, 30,,,).

An nuna yawan amfani da furotin don haɓaka haɓaka ta har zuwa adadin kuzari 100 kowace rana. Hakanan zai iya taimaka maka kiyaye ƙwayar tsoka da haɓakar haɓakar jiki lokacin da kuka ƙuntata adadin kuzari.

Wanne Babban Abincin-Protein Ya Kamata Ku Ci Don Abincin karin kumallo?

A takaice, KWAI.

Qwai suna da ban sha'awa sosai kuma suna da babban furotin. Sauya abincin kumallo na hatsi tare da ƙwai an nuna don taimaka muku cin ƙananan adadin kuzari na awanni 36 masu zuwa kuma rasa ƙarin nauyi da kitse na jiki (,,).

Koyaya, kifi, abincin teku, nama, kaji da kayayyakin kiwo suma manyan hanyoyin sunadarai ne don haɗawa da karin kumallo.

Don cikakken jerin abinci mai gina jiki, karanta wannan labarin.

Ga wasu misalai na karin kumallo na furotin mai gina jiki wanda zai iya taimaka muku rage nauyi:

• Kwanyayen ƙwai: tare da kayan lambu, soyayyen man kwakwa ko man zaitun.
• An omelette: tare da cuku na gida da alayyafo (wanda na fi so).
• Soyayyen tofu: tare da kale da cuku maras madara.
• Yogurt na Girkanci: tare da ƙwayar alkama, tsaba da 'ya'yan itace.
• A girgiza: daya na furotin na whey, ayaba, daskararren 'ya'yan itace da madarar almond.

Kayan furotin na furotin shima shahararren abincin karin kumallo ne a wannan lokacin.

Qwai suna yin karin kumallo mai-nauyi. Koyaya, sauran abincin karin kumallo masu ƙoshin lafiya suma zaɓi ne mai kyau.

Idan Ka Ci Abincin karin kumallo, to ka sanya shi a cikin Protein

Idan ka zabi cin abincin karin kumallo, to ka ci daya mai wadataccen furotin.

Abubuwan haɗin furotin na abincin karin kumallo a cikin karatun da ke sama sun kasance daga 18 zuwa 41% na adadin kuzari, tare da aƙalla 20 na jimillar furotin.

Don karanta ƙarin game da fa'idodin lafiyar furotin, bincika wannan labarin: 10 Dalilai Masu Tallafawa Na Kimiyya don Ci Protearin Maɗaukaki.

Shirye-shiryen Abinci: Tuffa Duk Rana