Gyara Kayan Gyara Kayan Gyara da Gyara: Shin Yana Taimakawa Rashin Nauyi?

Wadatacce

• Sakamakon cin abinci na lafiya: 2.25 daga 5
• Menene saurin inganta furotin?
• Yadda akeyin saurin gina jiki-wanda aka gyara shi da sauri
• Shin yana aiki don asarar nauyi?
• Sauran fa'idodi masu yuwuwa
• Entialarin hasara
• Abincin da za'a ci
• Abinci don kaucewa
• Samfurin menu
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Layin kasa

Sakamakon cin abinci na lafiya: 2.25 daga 5

Abubuwan da aka inganta cikin abinci mai saurin ɓarke ​​sunadarai likitoci ne suka tsara shi don taimakawa marasa lafiya su rage nauyi da sauri.

Koyaya, a cikin fewan shekarun da suka gabata, ya sami karɓuwa sosai tsakanin masu cin abinci suna neman hanya mai sauri da sauƙi don sauke ƙarin fam.

Kodayake shirin ya kan yaba wa tasirinsa, amma an yi ta tambayar amincinsa da dorewarta.

Wannan labarin yana duban tsanaki game da yalwar sunadarin da aka gyara cikin sauri kuma ko yana da tasiri ga raunin nauyi.

Rushewar Sakamakon Sakamakon

• Sakamakon gaba ɗaya: 2.25
• Sakamakon asarar nauyi mai sauri: 4
• Sakamakon asarar nauyi na dogon lokaci: 1
• Sauki a bi: 2
• Ingancin abinci mai gina jiki: 2

LITTAFIN KYAUTA: Yayinda furotin da ke saurin canzawa (PSMF) yana taimakawa asarar nauyi na gajeren lokaci, yana da matukar takurawa kuma yana da ƙarancin adadin kuzari. Sabili da haka, yana ɗaukar haɗarin rashin abinci mai gina jiki da dawo da nauyi.

Menene saurin inganta furotin?

Gyara-sunadaran da aka gyara da sauri (PSMF) abinci ne mai ƙananan-kalori wanda aka tsara don taimakawa asarar nauyi da kiyaye ƙwayar tsoka.

Yana taƙaita yawan amfani da kalori yayin haɓaka haɓakar wadataccen abinci mai gina jiki.

Bugu da ƙari, yawan cin abinci na carbohydrates da mai yana da iyakance akan wannan abincin.

An fara gabatar da PSMF a cikin 1970s don taimakawa mutane da kiba su rasa nauyi a ƙarƙashin jagorancin likita.

Koyaya, a cikin fewan shekarun da suka gabata, abincin ya sami sauye-sauye da yawa. Hakanan ana bin sa sau da yawa ba tare da kulawar likita ba, wanda zai iya zama haɗari.

Takaitawa

PSMF abinci ne mai ƙuntataccen abinci wanda ya haɗa da iyakance iyakance yawan adadin kuzari, carbs, da mai da kuma ƙara yawan furotin.

Yadda akeyin saurin gina jiki-wanda aka gyara shi da sauri

Abincin ya kasu kashi biyu cikin manyan matakai: lokaci mai mahimmanci da kuma lokacin sake bayarwa.

Matsayi mai mahimmanci na iya wucewa har zuwa watanni 6 kuma ya haɗa da iyakance yawan adadin kuzari zuwa ƙasa da adadin kuzari 800 kowace rana.

Don bin PSMF, dole ne ku cinye kusan gram 0.7 na furotin a kowace fam (gram 1.5 da kilogiram) na nauyin jiki. Gabaɗaya, wannan ya kamata ya fito daga abinci mai wadataccen furotin kamar kaji, kifi, ƙwai, cuku mai ƙoshin mai, da tofu.

Fara mai kamar mai ko salatin salad ba a kan iyaka, kuma an taƙaita carbi zuwa kusan gram 20 ko ƙasa da haka a kowace rana.

Yayinda ake sake yin amfani da sinadarin, a hankali ana saka carbs da kitse a cikin abincin, kuma a hankali ana rage cin abinci mai gina jiki kowace rana da gram 7-14 a wata.

Yanayin sakewa zai iya wuce makonni 6-8. Har zuwa gram 45 na carbs an halatta a kowace rana a cikin watan farko, yayin da har zuwa 90 gram a kowace rana ana ba da izinin a cikin wata na biyu ().

Ana amfani da multivitamin, da potassium, alli, magnesium, da sodium a kari, a lokacin tsaka mai wuya don taimakawa kariya daga ƙarancin abinci mai gina jiki.

Takaitawa

Hannun PSMF ya kasu kashi biyu: lokaci mai mahimmanci da kuma sakewa. A lokacin babban lokaci, carbs, kitse, da adadin kuzari an iyakance su sosai. A lokacin sake juyawa, ana ƙara abinci a hankali cikin abincin.

Shin yana aiki don asarar nauyi?

Nazarin ya nuna cewa PSMF na iya zama mai tasiri don saurin raunin nauyi lokacin da aka yi shi ƙarƙashin kulawar likita da ta dace. Wannan saboda rashin cin abinci yana da ƙarancin adadin kuzari da kuma babban furotin, wanda ke haɓaka ƙimar nauyi.

Smallaya daga cikin ƙananan binciken da aka yi a cikin matasa 12 a kan PSMF ya gano cewa mahalarta sun rasa matsakaicin fam 25 (kilogram 11) a kan tsawon watanni 6. Wannan yakai kimanin 10% na duka nauyin jikinsu ().

Wani tsufa, nazarin sati 6 a cikin mutane 15 ya nuna cewa bin PSMF ya rage kitsen jiki da fam 32 (kilogiram 14) ba tare da canza muscle mai yawa ba).

Wannan ya ce, ba a san yadda tasirin PSMF ya kasance don ci gaba da asarar nauyi na dogon lokaci ba kuma ko zai iya sa nauyi ya dawo da zarar an ci gaba da cin abinci na yau da kullun.

A zahiri, yawancin karatu suna ba da rahoton cewa masu cin abincin sun dawo sama da 50% na nauyin da suka rasa a cikin shekaru 2-3 bayan kammala abincin PSMF ().

Studyaya daga cikin binciken da aka yi a cikin mutane 127 ya gano cewa PSMF ya fi tasiri fiye da na yau da kullun mai sauƙin kalori don asarar nauyi na gajeren lokaci.

Koyaya, bayan shekara guda, asarar nauyi yayi kama da juna tsakanin ƙungiyoyi, yana ba da shawarar cewa PSMF bazai iya zama mai tasiri ba don kiyaye nauyi a cikin dogon lokaci ().

Takaitawa

Bincike ya nuna cewa PSMF yana ƙara nauyi na gajeren lokaci yayin adana ƙwayar tsoka. Koyaya, wasu nazarin sun gano cewa bazai yi tasiri ba don ci gaba da asarar nauyi cikin dogon lokaci.

Sauran fa'idodi masu yuwuwa

Baya ga taimaka muku rasa nauyi da sauri, bin PSMF yana da alaƙa da wasu fa'idodin kiwon lafiya da yawa.

Wasu daga fa'idodi masu fa'ida na PSMF sun haɗa da:

• Rage matakan cholesterol. Studyaya daga cikin binciken ya nuna cewa gajeren lokaci na PSMF ya rage matakan jimla da LDL (mara kyau) cholesterol da 20%. Koyaya, abincin kuma ya rage matakan HDL (mai kyau) cholesterol ().
• Inganta sarrafa suga. Wasu bincike sun gano cewa abincin mai ƙananan kalori kamar PSMF na iya taimakawa rage matakan sukarin jini a cikin waɗanda ke da ciwon sukari na 2 (,).
• Rage karfin jini. Nazarin ya nuna cewa iyakance kalori na iya taimakawa rage matakan hawan jini don inganta lafiyar zuciya ().
• Zai iya taimakawa kariya daga cututtukan rayuwa. Abincin mai ƙananan-kalori zai iya inganta abubuwa da yawa na ciwo na rayuwa. Wannan na iya taimakawa wajen rage kasadar kamuwa da cututtukan zuciya, bugun jini, da kuma buga ciwon sukari na 2 (,).

Takaitawa

PSMF na iya taimakawa rage cholesterol da matakan hawan jini, inganta kula da sikarin jini, da kariya daga cututtukan rayuwa.

Entialarin hasara

Bin PSMF na iya zama zaɓi mai aminci da inganci don asarar nauyi lokacin da aka yi ta ƙarƙashin jagora da kulawa na ƙwararren likita.

Koyaya, abincin yana da ƙarancin ƙarfi, ƙarancin adadin kuzari, kuma yana kawar da mahimman abubuwan gina jiki da yawa. Wannan na iya ƙara haɗarin rashin abinci mai gina jiki idan ba a sa ido sosai a kanku ba.

PSMF bai dace da tsofaffi ba, waɗanda ke da tarihin cin abinci mara kyau, matan da suke da juna biyu ko masu shayarwa, ko waɗanda suke da alamomin jiki ƙasa da 27 ().

Hakanan ba abu ne mai kyau ba ga waɗanda suke da tarihin duwatsu masu ɗumi ko kuma waɗanda aka cire gallbladders ɗin su. Abubuwan da ke da ƙananan kalori na iya ƙara haɗarin mummunar illa a cikin waɗanda ke tare da waɗannan yanayin ().

Wasu daga cikin alamun bayyanar cutar PSMF da ƙuntata kalori, gabaɗaya, sun haɗa da canje-canje a cikin yanayi, tashin zuciya, rage ƙarfin kuzari, da rashin ruwa ().

Bugu da ƙari, yawancin abinci mai ƙananan kalori yakan haifar da asarar nauyi cikin sauri, wanda ke ɗaukar babban haɗarin nauyin dawowa da zarar an ci gaba da cin abinci na yau da kullun ().

Sannu a hankali, daidaitar asarar nauyi galibi zaɓi ne mafi kyau don kiyaye sakamako na dogon lokaci.

Takaitawa

Ba tare da kulawar likita ba, PSMF na iya ƙara haɗarin ƙarancin abinci mai gina jiki. Hakanan yana iya haifar da lahani mai sauƙi kuma ba mai kyau bane ga wasu rukunin mutane.

Abincin da za'a ci

Yawancin abincin da aka haɗa akan PSMF sune abinci mai ƙarancin furotin, kamar kaji, ƙwai, tofu, kifi, da kuma jan nama.

Hakanan ana ba da izinin kayan lambu waɗanda ba na sitaci ba a matsayin ɓangare na abincin ().

Anan ga wasu abincin da zaku iya ci azaman ɓangare na PSMF:

• Kaji: kaza marar fata, turkey, goose, agwagwa
• Nama: naman alade naman sa, naman alade, rago
• Abincin teku: flounder, tafin kafa, cod, kifin kifi, halibut
• Ba kayan lambu masu sitaci ba: ganye mai ganye, broccoli, kabeji, farin kabeji, Brussels sprouts, seleri, tumatir, albasa
• Iryananan kiwo: cuku, cuku, madara madara
• Qwai da kwai fari
• Tofu

Takaitawa

PSMF ya haɗa da abinci mai ƙarancin-furotin kamar kaji, ƙwai, tofu, kifi, da jan nama, da kuma kayan lambu marasa kanshi.

Abinci don kaucewa

PSMF abinci ne mai ƙuntatawa wanda ke iyakance yawancin carbs da mai ().

Anan ga wasu abincin da yakamata ku guji kasancewa ɓangare na PSMF:

• 'Ya'yan itãcen marmari apples, berries, lemu, inabi, kankana, pears, peaches
• Starchy kayan lambu: dankali, masara, wake, parsnips
• Hatsi: alkama, quinoa, hatsi, sha'ir, buckwheat, gero
• Legumes: baƙin wake, wake, wake, wake, gyada
• Abincin da aka sarrafa: abinci mai saukakawa, kayan gasa, dankalin turawa, abinci mai sauri, sandunan alawa
• Abin sha mai daɗi: ruwan 'ya'yan itace, shayi mai dadi, abubuwan sha na wasanni, soda
• Sugars da zaki: zuma, maple syrup, sugar table, molasses, sugar brown, babban-fructose masarar syrup
• Fats da mai: man zaitun, man kwakwa, man kayan lambu, kayan salatin, man shanu, margarine
• Kiwo mai cikakken kiɗa: yogurt, cuku, madara

Takaitawa

PSMF yana ƙuntata yawancin abinci mai yawa a cikin carbi ko mai.

Samfurin menu

Wannan tsarin cin abincin samfurin kwanaki 5 yana nuna yadda PSMF na al'ada zai yi kama.

Litinin

• Karin kumallo: qwai da alayyafo da tumatir
• Abincin rana: gasashen cod tare da steamed broccoli
• Abincin dare: nono turkey tare da gasasshen tsiron Brussels

Talata

• Karin kumallo: tofu da albasa, tafarnuwa, da barkono mai ƙararrawa
• Abincin rana: kaza dafaffiyar kaza tare da gefen salad (ba ado)
• Abincin dare: naman alade tare da gasasshen bishiyar asparagus

Laraba

• Karin kumallo: farar omelet mai kwai da zucchini, tumatir, da tafarnuwa
• Abincin rana: gasa kifin kifi da dafaffun kabeji
• Abincin dare: naman alade tare da naman sa, naman kaza, tafarnuwa, ginger, da scallions

Alhamis

• Karin kumallo: cuku mai ƙananan mai mai tare da kirfa
• Abincin rana: ƙwallan ƙaran turkey meatballs da zucchini noodles da tumatir
• Abincin dare: lemun tsami tafarnuwa gasashe kaza a tare da gefen salad (ba ado)

Juma'a

• Karin kumallo: dafaffen kwai da gishiri da barkono
• Abincin rana: tofaffen tofu da steamed koren wake
• Abincin dare: gasashen sirloin steak tare da gasasshen eggplant

Takaitawa

Jerin samfurin da ke sama yana ba da ra'ayoyin abinci da yawa waɗanda za a iya cinye su akan PSMF. Kuna iya daidaita abincin da aka haɗa don dacewa da ɗanɗano.

Layin kasa

Saurin-furotin da aka gyara da sauri abinci ne mai ƙuntata abinci wanda aka tsara don inganta saurin hasara ta hanyar haɓaka haɓakar furotin da iyakance yawan amfani da adadin kuzari, carbi, da mai.

Wasu nazarin sun gano cewa yana da tasiri don asarar nauyi na gajeren lokaci da haɓakawa cikin kula da sukarin jini, cholesterol, da hawan jini.

Koyaya, yana iya ƙara haɗarin rashin abinci mai gina jiki da dawo da nauyi cikin dogon lokaci.

Bugu da ƙari, saboda yanayin ƙuntatawa, zai fi kyau a bi shi a ƙarƙashin jagorancin ƙwararrun likitocin kiwon lafiya don haɓaka sakamako da rage tasirin illa.