Abincin Sirtfood: Tsarin Cikakken Mafari

Wadatacce

• Menene Abincin Sirtfood?
• Shin yana da tasiri?
• Yadda ake bin Abincin Sirtfood
• Sirtfood koren ruwan 'ya'yan itace
• Lokaci na farko
• Lokaci na biyu
• Bayan abinci
• Shin Sirtfoods shine sababbin abubuwan cin abinci?
• Shin yana da lafiya kuma mai ɗorewa?
• Aminci da sakamako masu illa
• Layin kasa

Sabbin kayan abinci na yau da kullun suna bayyana koyaushe, kuma Sirtfood Diet yana ɗayan sabbin.

Ya zama sanannen mashahuri a cikin Turai kuma ya shahara don barin jan giya da cakulan.

Masu kirkirarta sun nace cewa ba wani abu bane, amma suna da'awar cewa "sirtfoods" shine sirrin buɗe buɗaɗɗen mai da kuma hana cuta.

Koyaya, masana kiwon lafiya sunyi gargadin cewa wannan abincin bazai iya kasancewa har zuwa talla ba kuma yana iya zama mummunan ra'ayi.

Wannan labarin yana ba da kwaskwarimar shaidar Sirtfood Diet da fa'idodin lafiyarta.

Menene Abincin Sirtfood?

Shahararrun masana ilimin abinci mai gina jiki guda biyu waɗanda ke aiki don gidan motsa jiki mai zaman kansa a cikin Burtaniya sun haɓaka abincin Sirtfood.

Suna tallata abincin a matsayin sabon tsarin sauyi da tsarin kiwon lafiya wanda ke aiki ta hanyar kunna “ƙwayoyin halittar jikin ku”.

Wannan abincin ya dogara ne akan bincike akan sirtuins (SIRTs), ƙungiyar sunadarai bakwai da aka samo a cikin jiki waɗanda aka nuna don tsara ayyuka daban-daban, ciki har da ƙararraki, kumburi da tsawon rai ().

Wasu sinadarai na shuke-shuke na iya kara yawan wadannan sunadarai a jiki, kuma abinci mai dauke da su an yi musu lakabi da "sirtfoods."

Jerin “kayan cin abinci na sama 20” da Sirtfood Diet ya bayar sun hada da ():

• Kale
• ruwan inabi ja
• strawberries
• albasa
• waken soya
• faski
• karin budurwar zaitun
• cakulan mai duhu (85% koko)
• matcha koren shayi
• buckwheat
• turmeric
• goro
• arugula (roka)
• idanun tsuntsu
• lovage
• Kwanan watan Medjool
• jan chicory
• shudawa
• masu kamawa
• kofi

Abincin ya haɗu da kayan cin abinci da ƙayyade kalori, waɗanda duka na iya haifar da jiki don samar da matakan sirtuins mafi girma.

Littafin Sirtfood Diet ya hada da tsare-tsaren abinci da girke-girke da za a bi, amma akwai wadatattun littattafan girke-girke na Sirtfood Diet.

Masu kirkirar abinci suna da'awar cewa bin Sirtfood Diet zai haifar da asarar nauyi cikin sauri, duk yayin kiyaye ƙwayar tsoka da kuma kiyaye ka daga cutar mai tsanani.

Da zarar kun kammala abincin, ana ƙarfafa ku don ci gaba ciki har da kayan cin abinci da kuma sa hannun ɗanɗano mai ɗanɗano cikin abincinku na yau da kullun.

Abincin Sirtfood ya dogara ne akan bincike akan sirtuins, gungun sunadarai masu daidaita ayyuka da yawa a jiki. Wasu abinci da ake kira sirtfoods na iya haifar da jiki samar da yawancin wadannan sunadaran.

Shin yana da tasiri?

Mawallafa na Sirtfood Diet suna yin da'awa mai ƙarfin gaske, gami da cewa abincin zai iya yin nauyi mai nauyi, kunna “ƙwayoyin halittar jikinku,” kuma su hana cututtuka.

Matsalar ita ce babu wata hujja da yawa da za ta goyi bayan waɗannan da'awar.

Ya zuwa yanzu, babu wata tabbatacciyar hujja da ke nuna cewa Sirtfood Diet yana da tasiri mai tasiri a kan asarar nauyi fiye da kowane irin abincin da aka ƙayyade da kalori.

Kuma kodayake yawancin waɗannan abincin suna da ƙoshin lafiya, amma ba a sami wani dogon nazari na ɗan adam don tantance ko cin abinci mai wadataccen sinadarai yana da fa'idodin kiwon lafiya ba.

Koyaya, littafin Sirtfood Diet ya ba da rahoton sakamakon binciken matukin jirgi da marubutan suka gudanar kuma ya shafi mahalarta 39 daga cibiyar motsa jiki.

Koyaya, sakamakon wannan binciken bai bayyana cewa ba'a buga shi a ko'ina ba.

Don mako 1, mahalarta sun bi abincin kuma suna motsa jiki kowace rana. A ƙarshen mako, mahalarta sun yi asarar kusan fam 7 (3.2 kilogiram) kuma sun kiyaye ko ma sun sami ƙarfin tsoka.

Duk da haka, waɗannan sakamakon ba abin mamaki bane. Untata abincin kalori zuwa adadin kuzari 1,000 da motsa jiki a lokaci guda zai kusan haifar da asarar nauyi.

Ba tare da la'akari ba, irin wannan asarar nauyi mai sauri ba gaskiya ba ce kuma ba za ta daɗe ba, kuma wannan binciken bai bi mahalarta ba bayan makon farko don ganin ko sun sami wani nauyi kuma, wanda galibi abin haka yake.

Lokacin da jikinka ya rasa ƙarfi, yana amfani da ɗakunan ajiyar kuzarin gaggawa, ko glycogen, ban da ƙona kitse da tsoka.

Kowace ƙwayar glycogen tana buƙatar ruwan kwayoyin 3-4 don adana su. Lokacin da jikinka yayi amfani da glycogen, zai rabu da wannan ruwan shima. An san shi da "nauyin ruwa."

A cikin makon farko na ƙuntataccen kalori, kusan kashi ɗaya bisa uku na asarar nauyi ya fito ne daga mai, yayin da sauran kashi biyu bisa uku ke zuwa daga ruwa, tsoka da glycogen (,).

Da zaran abincin kuzari ya karu, jikinku zai sake cika shagunan glycogen, sannan nauyi ya dawo daidai.

Abun takaici, wannan nau'in ƙuntataccen kalori na iya haifar da jikinka rage tasirinsa, wanda zai haifar maka da buƙatar ƙananan adadin kuzari kowace rana don kuzari fiye da da, ().

Da alama wannan abincin zai iya taimaka muku rasa losean fam a farkon, amma zai iya dawowa da zarar abincin ya kare.

Dangane da hana cuta, makonni 3 tabbas bazai isa ba don samun wani tasiri mai tasiri na dogon lokaci.

A gefe guda, ƙara nau'ikan abinci irin na yau da kullun na tsawon lokaci na iya zama kyakkyawan ra'ayi. Amma a wannan yanayin, kuna iya ƙetare abincin ku fara yin hakan yanzu.

Wannan abincin zai iya taimaka muku rasa nauyi saboda yana da ƙananan kalori, amma nauyin zai iya dawowa da zarar abincin ya ƙare. Abincin ya yi gajarta sosai don samun tasirin dogon lokaci akan lafiyar ku.

Yadda ake bin Abincin Sirtfood

Abincin Sirtfood yana da matakai biyu wanda zai ɗauki tsawon makonni 3. Bayan haka, zaku iya ci gaba da “sirrantar” abincinku ta hanyar haɗa yawancin kayan cin abinci a cikin abincinku.

Ana samun takamaiman girke-girke na wadannan matakai biyu a littafin "The Sirtfood Diet", wanda masu kirkirar abinci suka rubuta. Kuna buƙatar siyan shi don bin abincin.

Abincin cike yake da kayan cin abinci amma sun hada da sauran sinadaran banda na “manyan kayan cin abinci 20.”

Yawancin abubuwan da ake amfani da su da kayan cin abinci suna da sauƙin samu.

Koyaya, uku daga cikin abubuwan sanya hannu da ake buƙata don waɗannan matakai biyu - matcha koren shayi foda, lovage, da buckwheat - na iya zama da tsada ko wahalar samu.

Babban ɓangare na abincin shine ruwan 'ya'yan itace kore, wanda zaku buƙaci sa kanku tsakanin ɗaya da sau uku kowace rana.

Kuna buƙatar juicer (mai haɗawa ba zai yi aiki ba) da sikelin kicin, kamar yadda aka jera abubuwan da nauyi. A girke-girke yana ƙasa:

Sirtfood koren ruwan 'ya'yan itace

• 75 gram (ozoji 2.5) kale
• 30 gram (oce 1) arugula (roka)
• 5 grams faski
• 2 sandunan seleri
• 1 cm (inci 0.5) ginger
• rabin koren apple
• rabin lemun tsami
• rabin shayi matcha koren shayi

Ruwan 'ya'yan itace duka kayan abinci - banda koren shayi da lemun tsami - tare ku zuba su cikin gilashi. Ruwan lemon tsami da hannu, sannan sai a jujjuya ruwan lemon da koren hoda a cikin ruwan.

Lokaci na farko

Hanya na farko yana ɗaukar kwanaki 7 kuma ya ƙunshi ƙuntata kalori da yawancin ruwan 'ya'yan itace kore. An yi niyya don tsalle-fara asarar nauyi kuma ta yi iƙirarin zai taimaka muku rasa fam 7 (3.2 kilogiram) a cikin kwanaki 7.

A cikin kwanakin 3 na farko na lokaci na farko, an ƙayyade amfani da kalori zuwa adadin kuzari 1,000. Kuna shan ruwan 'ya'yan itace koren uku a rana tare da abinci daya. Kowace rana zaka iya zaɓar daga girke-girke a cikin littafin, wanda duk ya haɗa da kayan cin abinci azaman babban ɓangaren abincin.

Misalan abincin sun haɗa da tofu mai ƙyalƙyali, omelet na sirtfood, ko ɗanɗar alade da burodin burodin noodles.

A ranakun 4-7 na lokaci na farko, an ƙara yawan adadin kuzari zuwa 1,500. Wannan ya hada da ruwan 'ya'yan itace guda biyu a rana da kuma wasu nau'ikan abinci irin na sirtfood, wadanda zaka zabi daga littafin.

Lokaci na biyu

Lokaci na biyu yana ɗaukar makonni 2. A wannan lokacin “kiyayewa”, ya kamata ku ci gaba da rasa nauyi a hankali.

Babu takamaiman iyakar adadin kalori don wannan matakin. Madadin haka, kuna cin abinci sau uku cike da kayan cin abinci da ruwan 'ya'yan itace kore kowace rana. Bugu da ƙari, ana zaɓar abincin daga girke-girken da aka bayar a cikin littafin.

Bayan abinci

Kuna iya maimaita waɗannan matakai biyu kamar yadda ake so don ƙarin asarar nauyi.

Koyaya, ana ƙarfafa ku don ci gaba da "ɓoye" abincinku bayan kammala waɗannan matakan ta hanyar haɗa abubuwan cin abinci akai-akai a cikin abincinku.

Akwai littattafan Sirtfood Diet da yawa wadanda suke cike da girke-girke masu wadataccen kayan cin abinci. Hakanan zaka iya haɗa nau'ikan abinci a cikin abincinku azaman abun ciye-ciye ko cikin girke-girken da kuka riga kuka yi amfani da su.

Bugu da ƙari, ana ƙarfafa ku don ci gaba da shan koren ruwan 'ya'yan itace a kowace rana.

Ta wannan hanyar, Sirtfood Diet ya zama mai canza salon rayuwa fiye da abincin lokaci ɗaya.

Abincin Sirtfood yana da matakai biyu. Lokaci na farko yana ɗaukar kwanaki 7 kuma yana haɗakar ƙuntatawa kalori da koren ruwan 'ya'yan itace. Lokaci na biyu yana ɗaukar makonni 2 kuma ya haɗa da abinci uku da ruwan 'ya'yan itace ɗaya.

Shin Sirtfoods shine sababbin abubuwan cin abinci?

Babu ƙaryatãwa cewa kayan cin abinci na sirri suna da kyau a gare ku. Sau da yawa suna cikin abubuwan gina jiki kuma suna cike da ƙwayoyin tsire-tsire masu lafiya.

Bugu da ƙari, nazarin ya haɗu da yawancin abincin da aka ba da shawarar akan Abincin Sirtfood tare da fa'idodin kiwon lafiya.

Misali, cin matsakaicin cakulan mai duhu tare da babban koko mai koko na iya rage haɗarin kamuwa da cututtukan zuciya da kuma taimakawa yaƙi da kumburi (,).

Shan koren shayi na iya rage barazanar bugun jini da ciwon suga da taimakawa rage saukar karfin jini ().

Kuma turmeric yana da abubuwa masu ƙin kumburi waɗanda ke da amfani mai amfani a jiki gaba ɗaya kuma yana iya ma kare kariya daga cututtukan da suka shafi kumburi ().

A zahiri, yawancin cin abinci na yau da kullun sun nuna fa'idodin kiwon lafiya a cikin mutane.

Koyaya, shaida akan fa'idodin kiwon lafiya na haɓaka matakan furotin sirtuin na farko ne. Amma duk da haka, bincike akan dabbobi da layin salula ya nuna sakamako mai kayatarwa.

Misali, masu bincike sun gano cewa karin matakan wasu sunadarai na sirtuin na haifar da tsawon rai a cikin yisti, tsutsotsi, da beraye ().

Kuma yayin azumi ko ƙuntataccen kalori, sunadaran sirtuin suna gaya wa jiki ya ƙona kitse don kuzari da haɓaka ƙwarewar insulin. Studyaya daga cikin binciken a cikin beraye ya gano cewa ƙarar matakan sirtuin ya haifar da asarar mai (,).

Wasu shaidu sun nuna cewa sirtuins na iya kuma taka rawa wajen rage kumburi, hana ci gaban ciwace-ciwace, da kuma rage ci gaban cututtukan zuciya da Alzheimer's ().

Duk da yake karatu a cikin beraye da layin kwayar mutum ya nuna sakamako mai kyau, babu wani karatun ɗan adam da ke bincika tasirin ƙaruwar matakan sirtuin (,).

Sabili da haka, ko ƙarin matakan furotin na sirtuin a cikin jiki zai haifar da tsawon rai ko ƙananan haɗarin cutar kansa a cikin mutane ba a sani ba.

Bincike yana gudana a halin yanzu don haɓaka mahaɗan tasiri a ƙaruwar matakan sirtuin cikin jiki. Wannan hanyar, karatun ɗan adam na iya fara bincika tasirin sirtuins ga lafiyar ɗan adam ().

Har zuwa wannan, ba zai yiwu a ƙayyade sakamakon ƙaruwar matakan sirtuin ba.

Sirtfoods yawanci abinci ne mai ƙoshin lafiya. Koyaya, abu kaɗan ne sananne game da yadda waɗannan abincin ke shafar matakan sirtuin da lafiyar ɗan adam.

Shin yana da lafiya kuma mai ɗorewa?

Sirtfoods kusan duk zaɓaɓɓun lafiya ne kuma suna iya haifar da wasu fa'idodin kiwon lafiya saboda abubuwan antioxidant ko anti-inflammatory.

Amma duk da haka, cin yan kadan daga cikin lafiyayyun abinci ba zai iya biyan duk bukatun jikinku na gina jiki ba.

Abincin Sirtfood yana da ƙuntatawa ba dole ba kuma baya bayar da bayyananniya, fa'idodi na kiwon lafiya na musamman akan kowane irin abinci.

Bugu da ƙari, yawanci adadin calories 1,000 yawanci ba a ba da shawarar ba tare da kulawar likita ba. Ko da cin adadin adadin kuzari 1,500 a kowace rana yana hana mutane da yawa wuce gona da iri.

Hakanan abincin yana buƙatar shan ruwan kore har sau uku a rana. Kodayake ruwan 'ya'yan itace na iya zama tushen asalin bitamin da ma'adinai, su ma tushen suga ne kuma sun ƙunshi kusan babu lafiyayyen zaren da wholea fruitsan itace da kayan marmari ke yi (13).

Mene ne ƙari, shan ruwan 'ya'yan itace a ko'ina cikin yini shine mummunan ra'ayi ga duka jinin jini da haƙoranku ().

Ba tare da ambaci ba, saboda rage cin abinci yana da iyakance a cikin adadin kuzari da zaɓin abinci, yana da ƙarancin rashi a furotin, bitamin, da ma'adanai, musamman a lokacin farko.

Misali, yawan shawarar sunadarai na yau da kullun ya fadi tsakanin 2 da 6 1/2-ounce kwatankwacinsu, kuma ya dogara da dalilai da yawa, gami da:

• ko namiji ne ko kuwa mace
• shekarunka nawa
• yadda kuke aiki

Saboda ƙananan matakan kalori da zaɓin abinci na ƙuntatawa, wannan abincin na iya zama da wahala a manne shi tsawon sati 3 duka (15).

Ara wannan zuwa farashi masu tsada na fara siyan juicer, littafin da wasu abubuwa masu ƙima da tsada, da kuma tsadar lokacin shirya takamaiman abinci da ruwan sha, kuma wannan abincin ya zama ba zai yiwu ba kuma ba zai yiwu ba ga mutane da yawa.

Abincin Sirtfood yana inganta ingantattun abinci amma yana da ƙarancin adadin kuzari da zaɓin abinci. Hakanan ya haɗa da yawan shan ruwan 'ya'yan itace, wanda ba ingantaccen shawara bane.

Aminci da sakamako masu illa

Kodayake kashi na farko na Sirtfood Diet yana da ƙarancin adadin kuzari da abinci mai gina jiki bai cika ba, babu ainihin damuwa game da tsaro ga matsakaita, mai ƙoshin lafiya la'akari da ɗan gajeren abincin.

Duk da haka ga wanda ke da ciwon sukari, ƙuntataccen kalori da shan yawancin ruwan 'ya'yan itace na farkon kwanakin abincin na iya haifar da canje-canje masu haɗari a matakan sukarin jini ().

Koyaya, koda mai lafiya yana iya fuskantar wasu lahani - galibi yunwa.

Cin calories 1,000-1,500 kawai a kowace rana zai bar kawai game da duk wanda yake jin yunwa, musamman idan yawancin abin da kuke cinye ruwan 'ya'yan itace ne, wanda ƙananan fiber yake, abinci mai gina jiki wanda ke taimaka muku ci gaba da ƙoshin lafiya ().

Yayin lokaci na farko, zaku iya fuskantar wasu illoli kamar su gajiya, rashin nutsuwa, da rashin jin daɗi saboda ƙarancin kalori.

Ga mai ƙoshin lafiya, in ba haka ba, ba za a iya haifar da mummunan sakamako ba idan an bi abincin tsawon makonni 3 kawai.

Abincin Sirtfood yana da ƙarancin adadin kuzari, kuma lokaci na farko ba daidaitaccen abinci bane. Yana iya barin ka da yunwa, amma ba mai haɗari ba ne ga ƙwararren mai ƙoshin lafiya.

Layin kasa

Abincin Sirtfood cike yake da lafiyayyun abinci amma ba lafiyayyen tsarin cin abinci ba.

Ba tare da ambatonsa ba, ka'idarsa da iƙirarin lafiyarta sun dogara ne akan manyan fassarar bayanai daga shaidar kimiyya ta farko.

Yayin daɗa wasu nau'ikan cin abinci a abincinku ba mummunan ra'ayi bane kuma yana iya ma ba da fa'idodin kiwon lafiya, abincin da kansa ya zama kamar wani sabon abu ne.

Adana kanka da kuɗin kuma tsallake yin ƙoshin lafiya, canje-canje na abinci mai dogon lokaci maimakon.