A Karshe Kimiyya ta ce Cin Taliya na iya Taimaka muku Rage nauyi

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Abincin keto da sauran salon rayuwa maras nauyi na iya zama duka fushi, amma sabon bita na bincike ya zama tunatarwa cewa yanke carbi ba mugunyar dole bane don rasa nauyi. Jami'ar Toronto takarda da aka buga a cikin Jaridar Likitan Burtaniya ya kalli yadda cin taliya a matsayin wani ɓangare na ƙarancin abincin GI (wanda ke mai da hankali kan cin abincin da ke ƙasa da ma'aunin glycemic, ma'aunin yadda sauri aka rushe carbohydrates a cikin sukari), na iya shafar nauyin wani da ma'aunin jiki. Ya juya, cin wannan hanyar na iya taimaka muku rage nauyi.

Tun da taliya da sauran abinci masu nauyi-carbohydrates galibi ana kiransu makiyin ma'auni, masu bincike sun duba ko cin taliya yana haifar da kiba a cikin mahallin abinci mai ƙarancin GI, wanda a al'ada ake ɗauka yana dacewa da asarar nauyi. Sun gano cewa a cikin gwaji 32 da mahalarta suka ci abinci mai ƙarancin GI wanda ya haɗa da taliya, ba wai kawai sun guji yin nauyi ba, galibi sun rasa shi-duk da matsakaicin ƙasa da fam 2.

Ƙungiyar ta tsara wannan bita na bayanai don magance yuwuwar carbohydrates don cutar da yunƙurin asarar nauyi, saboda akwai damuwa gama gari game da carbohydrates, musamman, taliya, in ji marubucin binciken John Sievenpiper, MD, Ph.D."Ba mu ga shaidar cutarwa ko karuwar nauyi ba, amma yana da ban sha'awa cewa mun ga asarar nauyi," in ji Dokta Sievenpiper. Ko da a ƙarƙashin sharuɗɗan lokacin da niyyar kiyaye nauyi, mahalarta sun rasa nauyi ba tare da ƙoƙari ba, ya kuma nuna. (Mai alaƙa: Komawar Carb: Shin yakamata ku ci Carbs da dare don Rage nauyi?)

Amma kar a ɗauki wannan a matsayin hujjar kimiyya cewa za ku iya cin babban kwano na taliya ga kowane abinci kuma har yanzu kuna rage kiba. Masu binciken sun iya ƙididdige adadin taliyar da mahalarta suka ci a kusan kashi ɗaya bisa uku na binciken da suka duba. Daga cikin kashi ɗaya bisa uku, adadin taliya da aka cinye shine abinci 3.3 (a 1/2 kofin kowace hidima) a mako. Fassara: Yawancin waɗannan mutanen suna cin ƙarancin taliya a kowane mako fiye da yadda kuke samu a cikin abinci ɗaya a gidan abinci. Sievenpiper ya ce "Ba zan so wani ya kwace cewa taliya ba ta haifar da kiba," a kowane hali. “Idan ka yawaita cin taliya, zai zama kamar idan ka yi yawa komai. "Wannan yana nufin a ce daidaitawa har yanzu yana sarauta, kuma yawan cin taliya (ko wani abu) ba zai haifar da asarar nauyi ba.

Hakanan yana da mahimmanci a lura, akwai yuwuwar cewa asarar nauyi ta samo asali ne daga yawan cin abinci masu ƙarancin GI, ba lallai ba ne sakamakon cin taliya. Marubutan binciken sun kammala a cikin takardarsu cewa ana buƙatar ƙarin bincike don tantance ko sakamakon asarar nauyi iri ɗaya zai ci gaba idan taliya tana cikin wani salon cin abinci mai lafiya kamar Rum ko cin ganyayyaki. (Duk ƙarin dalilan da za a ɗora zabin taliya a cikin waɗannan girke -girke na abinci na Rum 50 masu lafiya.)

Labari mai daɗi da za a karɓa daga duk waɗannan: Waɗannan binciken sun ba da shawarar sosai cewa rasa nauyi da cin taliya ba sa rabuwa da juna. Kiɗa ga kunnuwanmu masu son carbi. "Ina tsammanin mutane na iya rasa nauyi akan nau'in abinci '' duk abincin da ya dace '', in ji Natalie Rizzo, MS, RD, maigidan Gina Jiki a la Natalie. "Muddin wani ya ci abinci mai kyau tare da 'ya'yan itatuwa, kayan marmari, hatsi, da furotin maras nauyi, tabbas za su iya rasa nauyi." Rizzo yana ba da shawarar isa ga fastoci na tushen wake ko gabaɗayan hatsi, waɗanda ke ba da ƙarin fiber da furotin akan nau'ikan gargajiya. (BTW: Shin Waɗancan Taliya da Kayan lambu sun fi kyau a gare ku da gaske?) Gwada yin hidimar irin taliya na primavera tare da kayan lambu masu yawa ko tare da miya na marinara maimakon miya mai tushe. Hakanan yana da fa'ida don tabbatar da abincin taliya (ko kowane irin abinci don wannan al'amarin) yana da tushen furotin da ƙoshin lafiya kuma ana kiyaye abubuwan, in ji ta. To mene ne ginshiƙi a kan taliya da asarar nauyi? Idan kuna ƙoƙarin sauke kilo kaɗan, babu buƙatar rantsar da noodles gaba ɗaya. Kawai ƙara wasu koren kaya kuma kula da wasu iko na yanki.

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