Abincin Slow-Carb: Bincike da Jagora

Wadatacce

• Mecece Rage Raton CarB?
• Dokokin Slow-Carb Abinci
• Dokar # 1: Guji “Farin” Carbohydrates
• Dokar # 2: Ku ci Feananan Abincin Sau da yawa
• Dokar # 3: Kada a Sha Kalori
• Dokar # 4: Kada ku Ci ita Frua
• Dokar # 5: Takeauki Kwana ɗaya a kowane mako
• Waɗanne Abinci Za Ku Iya Ci?
• Waɗanne Irin Abinci Ya Kamata Ku Guji?
• 1. 'Ya'yan itãcen marmari
• 2. Madara
• 3. Soyayyen Abinci
• Ranar Yaudara
• Tallafa kari
• Policosanol
• Alpha-Lipoic Acid
• Green Tea Flavanols
• Cire Garlic
• Shawarwari
• Akan Abincin Da Aka Yarda
• Akan Abincin da Bata Yarda dashi ba
• 'Yan Abinci Na Musamman
• Nasihu kan Cin
• Shawarwarin Rayuwa
• Amfanin Abinci
• Rashin ofarfin Abincin Raggawa-Carb
• Samfurin Abinci
• Shin Ya Kamata Ka Gwada Slow-Carb Diet?

An kirkiro abincin mai sannu-sannu a shekara ta 2010 daga Timothy Ferriss, marubucin littafin Jikin awa 4.

Ferriss yayi iƙirarin cewa yana da tasiri don saurin rage nauyi kuma yana ba da shawara cewa yana yiwuwa a rasa kitsen jiki ta hanyar inganta ɗayan waɗannan abubuwa uku: abinci, motsa jiki ko tsarin kari.

Kamar abinci mai gina jiki, rage cin abinci mai ƙarancin abinci yana dogara ne akan ƙananan cin abincin carbohydrates.

Tsarin ya dogara ne da ƙa'idodi guda biyar masu mahimmanci waɗanda ke faɗar da tushen abincin. Gabaɗaya, ya haɗa da cinye iyakantattun jerin abinci tsawon kwanaki shida a jere, tare da yini ɗaya kyauta sau ɗaya a mako.

Wannan labarin yana tsara duk abin da kuke buƙatar sani game da rage cin abinci mai ƙarancin abinci.

Mecece Rage Raton CarB?

Abincin mai saurin-carb ya dogara ne da dokoki biyar, wanda marubucin yayi ikirarin mai sauƙi ne a bi.

Sauƙin wannan abincin an gina shi akan ƙimar ingantaccen ƙashi (MED). An bayyana wannan ra'ayi a matsayin "ƙaramin abu wanda zai samar da sakamakon da ake so."

A takaice dai, game da samun matsakaicin sakamako ne ta hanyar yin mafi karancin aikin. Sabili da haka, wannan abincin yana mai da hankali kan bin kaɗan daga jagororin da suka yi alƙawarin taimaka wa jiki ƙara ƙarfin ikon ƙona kitse da rage kiba.

Yayin da kuke bin abincin, zaku iya cin abinci ne kawai daga jerin abincin da aka ba da izinin kwanaki shida a jere. Bayan haka, kuna da rana ɗaya kowace mako lokacin da zaku iya cin duk abin da kuke so.

A lokacin kwanakin cin abinci, ya kamata ku rage kanka da abinci sau huɗu a kowace rana kuma ku guji shan katako mai laushi, 'ya'yan itatuwa ko abubuwan sha mai yawan kalori.

Abincin mai saurin-carb kawai ya ƙunshi manyan rukunin abinci guda biyar: furotin na dabbobi, kayan lambu, legumes, ƙwayoyi da kayan ƙamshi. Kowane abinci ya ƙunshi gwargwadon abin da kuke so na rukunin abinci na farko guda uku, haɗe da ƙananan ƙananan na ƙarshe.

Bugu da ƙari, shirin yana ba da shawarar shan abubuwan ƙoshin abinci don taimakawa haɓaka tsarin asarar nauyi. Koyaya, wannan ba tilas bane.

Kamar abinci mai gina jiki, abincin mai saurin rage cin abinci kamar yana dogara ne akan cewa cin furotin da yawa da ƙananan ƙwayaye na iya taimakawa asarar nauyi ta haɓaka haɓakar mai don kuzari, ƙaruwa da ƙoshi da rage shagunan mai (, ).

Takaitawa Abincin mai ɗan jinkirin yana barin ku ci kamar yadda kuke so na abincin da aka ba ku izinin kwana shida na mako, abinci huɗu kowace rana. Domin kwana ɗaya na mako, kuna da 'yancin cin duk abin da kuke so. Wannan abincin yana da'awar don taimakawa asarar nauyi ta hanyar kara fashewar mai da kuma kara karfin jiki.

Dokokin Slow-Carb Abinci

Abincin mai saurin-carb ya dogara ne da dokoki biyar madaidaiciya.

Dokar # 1: Guji “Farin” Carbohydrates

Wannan abincin yana buƙatar guje wa duk wani "farin" carbohydrates.

Wadannan sun hada da dukkan nau'ikan carbohydrates da ake sarrafawa waɗanda aka yi su daga ingantaccen gari, gami da taliya, burodi da hatsi.

Idan kana neman kara karfi, an baka damar cinye wadannan abincin a cikin mintuna 30 bayan kammala atisayen horarwa. Koyaya, idan kuna son rasa nauyi, yakamata ku guji waɗannan abincin baki ɗaya yayin kwanakin cin abinci.

Dokar # 2: Ku ci Feananan Abincin Sau da yawa

Wanda ya kirkiro wannan abincin ya bayyana cewa duk da cewa akwai dubunnan abinci a wadace, akwai kadan daga cikin abincin da ba zai haifar maka da kiba ba.

Manufar ita ce ta haɗu da daidaita abincin da aka yarda daga kowane rukunin abinci don gina abinci da maimaita waɗannan abincin kowace rana.

Dokar # 3: Kada a Sha Kalori

Wannan abincin yana ba da shawarar shan ruwa da yawa a cikin yini. Sauran shaye shayen sun hada da shayi mara dadi, kofi ko kuma duk wani abin sha mara kalori.

Tushen wannan ƙa'idar shine cewa abubuwan sha ba su da ƙima ga ƙimar abinci. Sabili da haka, abincin yana nuna cewa kawai zaku sami adadin kuzari ne daga abinci mai gina jiki, ba sha ba.

Dokar # 4: Kada ku Ci ita Frua

Kodayake kayan marmari na fasaha ne na daidaitaccen abinci, rage cin abinci mai saurin-carb yana nuna cewa fruitsa fruitsan itace ba masu taimako bane lokacin da kake ƙoƙarin rage kiba.

Wannan ra'ayin ya dogara ne akan cewa fructose, sukari a cikin 'ya'yan itace, na iya jinkirta aiwatar da asarar nauyi ta hanyar kara matakan mai jini da rage karfin kitsen mai.

Dokar # 5: Takeauki Kwana ɗaya a kowane mako

Abincin mai sauƙin-carb yana ba ku damar zaɓar rana ɗaya a mako lokacin da za ku iya cin duk abin da kuke so.

A wannan ranar, ba lallai bane ku bi sauran dokokin. Saboda haka, wannan cin abinci-kowane rana ana nufin ku ne don shiga kowane abinci da abubuwan sha waɗanda zaku iya buƙata ba tare da tsoron samun duk nauyin baya ba.

Takaitawa Abincin mai jinkirin-carb ya dogara ne da ƙa'idodi biyar masu mahimmanci: guji ƙwayoyin "fararen", maimaita abinci iri ɗaya, kar ku sha adadin kuzari, kada ku ci 'ya'yan itatuwa kuma ku huta kwana ɗaya a mako.

Waɗanne Abinci Za Ku Iya Ci?

Wannan abincin ya dogara ne akan rukunin abinci guda biyar: sunadarai, legumes, kayan lambu, mai da kayan yaji.

A cikin waɗancan rukunin, abincin kawai yana faɗan ƙananan abinci waɗanda aka yarda. Dangane da mahaliccin abincin, mafi yawan zaɓuɓɓukan da za ku zaɓa daga, ƙila ku karkace daga abincin ko ku daina.

Da ke ƙasa akwai jerin abincin da aka ba da izini a kan rage cin abincin-carb a hankali:

Furotin

• Gwai masu ƙwai tare da dukan ƙwai 1-2
• Nonuwan kaji ko cinya
• Naman sa, zai fi dacewa ciyawa
• Kifi
• Alade
• Lactose-kyauta, furotin whey mai furotin wanda ba shi da kyau

Kayan kafa

• Lentils
• Baƙin wake
• Wake Pinto
• Jajayen wake
• Waken soya

Kayan lambu

• Alayyafo
• Kayan marmari masu gishiri kamar su broccoli, sprouts na Brussels, farin kabeji da kale
• Sauerkraut da kimchi
• Bishiyar asparagus
• Peas
• Koren wake

Kitse

• Butter
• Man zaitun don dafa abinci mai ƙananan zafi
• Man hatsi ko man macadamia don dafa abinci mai zafi mai zafi
• Kwayoyi irin su almond
• Ghee
• Creamer - ba tare da kiwo ba kuma kawai 1-2 teaspoons (5-10 ml) kowace rana

Yaji

• Gishiri
• Gishirin tafarnuwa
• Farin gishirin farin ruwa
• Ganye

Takaitawa Abincin mai saurin-mai da hankali kan rukunin abinci guda biyar: furotin, ƙwayoyi, kayan lambu, mai da kayan ƙamshi. Yana ba da shawarar cewa kuna da gwargwadon abin da kuke so na rukunoni uku na farko da ƙananan yawa na ƙarshe.

Waɗanne Irin Abinci Ya Kamata Ku Guji?

Abincin mai saurin-carb yana ba da shawarar kawai 'yan abinci waɗanda za ku iya ci da yawa kuma sau da yawa yadda kuke so. Koyaya, yana kuma bayyana wasu abinci don kaucewa yayin aiwatar da asarar nauyi kuma har abada bayan.

A ƙasa akwai wasu abincin da wannan abincin ya ba da shawarar ku daina cin abinci:

1. 'Ya'yan itãcen marmari

Kamar yadda doka mai lamba huɗu jihohi, ba a yarda da 'ya'yan itatuwa a cikin abinci mai saurin-cin abinci ba.

'Ya'yan itãcen marmari suna ɗauke da fructose, mai sauƙin sukari wanda zai iya ƙara yawan kitsen jini, bisa ga abincin mai saurin-cin abinci.

Bugu da ƙari, abincin ya nuna cewa fructose na iya haɓaka ƙwan ƙarfe a cikin mutane kuma rage matakan wasu ma'adanai kamar tagulla.

Sabili da haka, abincin yana ba da shawarar ka guji cin duk wani fruita fruitan itace ko shan juicea fruitan itace a daysan kwanakin abinci. Koyaya, har yanzu kuna iya cinye su a ranar yaudara.

2. Madara

Ba a ba da shawarar ba da abinci mai gina jiki a kan rage cin abincin-sanadin-carb.

Wannan abincin ya bayyana cewa kodayake kayan kiwo suna da ƙananan alamomin glycemic, suna sa matakan insulin ɗinka su hauhawa, wanda yake da lahani ga asarar nauyi.

Abincin ya ce karuwar insulin da madarar madara ta haifar ita ce kwatankwacin farin burodi. Saboda wannan dalili, shirin ya bayyana cewa ya fi kyau a guji kiwo yayin kwanakin cin abinci.

Koyaya, an yarda da cuku a kan abincin mai ɗan jinkirin-cin abinci. Marubucin abincin ya yi iƙirarin cewa yana ƙunshe da matakan furotin da na ƙananan lactose fiye da sauran kayan kiwo.

3. Soyayyen Abinci

Abincin mai saurin-carb baya barin kowane soyayyen abinci ya cinye a kwanakin cin abinci.

Ana dafa soyayyen abinci lokaci-lokaci tare da dunƙulen burodi, waɗanda ba a yarda da su a cikin abincin ba. Hakanan, soyayyen abinci suna da yawan adadin kuzari kuma galibi basu da ƙima a darajar abinci mai gina jiki.

Takaitawa Abincin mai saurin-carb baya barin 'ya'yan itace, kiwo ko kowane soyayyen abinci a kwanakin cin abinci. Koyaya, zaku iya samun waɗannan abincin yayin kwanakin kyauta ko "yaudara".

Ranar Yaudara

Akan sannu-sannu akan cin abinci, “ranar yaudara” ana nufin sauƙaƙa damuwar hankali wanda sau da yawa yakan zo tare da rage yawan abinci.

Bugu da ƙari, ra'ayin shi ne sauyawa daga tsayayyen tsari na kwana ɗaya, yayin da zaku iya cin abincin da kuke so na kowane abinci, na iya taimaka hana ƙimar ku na rayuwa daga raguwa. Wannan tasirin sakamako ne wanda zai iya haifar da ƙuntataccen caloric mai tsawo.

A wannan rana, bai kamata ku ƙidaya adadin kuzari ko damuwa da abin da kuke ci ba, gami da abubuwan sha.

Abin sha'awa, akwai shaidar cewa kwanakin yaudara ko "sakewa" na iya amfani da asarar nauyi.

A “refeed” yana nufin wani ɗan gajeren lokacin da cin abincin caloric ya fi yadda muka saba ().

Wasu shaidu sun nuna cewa kayan shaye shaye na iya kara kuzari da kara karfin jini na leptin na hormone, wanda zai iya rage yunwa (,).

Abin da ya fi haka, da alama yawan cin carbi a lokacin refeeds na iya ƙara haɓaka matakan leptin (,).

A hakikanin gaskiya, wani bincike ya nuna cewa yawan cin abinci mai dauke da sinadarin carbohydrate na kwana uku zai iya kara karfin leptin da kashi 28% da kuma kashe kuzari da kashi 7% ().

Ana amfani da ranar yaudara mai saurin jinkiri don fa'idodinsa na hankali, da kuma tasirinsa akan canje-canje na haɗari wanda zai iya ci gaba da haɓaka ƙimar nauyi.

Takaitawa Abincin mai saurin-carb yana ba da damar yini ɗaya a kowane mako yayin da zaku iya cin abincin da kuke so na kowane irin abinci. Wannan ya dogara ne akan gaskiyar cewa refeeds na iya taimakawa haɓaka ƙimar leptin da ƙimar rayuwa.

Tallafa kari

Abincin mai ɗan jinkirin-carb yana ba da shawarar mabiyanta su ɗauki wasu kayan abinci na abinci.

Ganin cewa wannan abincin zai iya haifar da asarar ruwa mai yawa, ana ba da shawarar cewa ku sake cika batattun lantarki tare da abubuwan kari masu zuwa:

• Potassium: 99-mg Allunan tare da kowane abinci
• Magnesium: 400 MG kowace rana, tare da 500 MG kafin gado don inganta bacci
• Alli: 1,000 MG kowace rana

Abincin mai saurin-carb yana ba da shawarar ƙarin ƙarin abubuwa huɗu waɗanda zasu iya taimakawa tsarin asarar nauyi:

• Policosanol: 20-25 MG
• Alpha-lipoic acid: 100-300 mg
• Green shayi flavanols (decaffeinated): Ya kamata ya ƙunshi aƙalla 325 MG na epigallocatechin gallate (EGCG)
• Garlic tsantsa: Akalla MG 200

An ba da shawarar wannan tsarin cin abinci kwana shida a mako, tare da yin sati a kowane watanni biyu.

Tsarin jadawalin yau da kullun yayi kama da wannan:

• Kafin karin kumallo: Alpha-lipoic acid, koren shayi flavanols da cirewar tafarnuwa
• Kafin cin abincin rana: Alpha-lipoic acid, koren shayi flavanols da cirewar tafarnuwa
• Kafin cin abincin dare: Alpha-lipoic acid, koren shayi flavanols da cirewar tafarnuwa
• Kafin kwanciya: Policosanol, alpha-lipoic acid da cirewar tafarnuwa

Da ke ƙasa akwai taƙaitaccen bayani game da dalilin da ya sa waɗannan ƙarin na iya zama masu taimako yayin bin wannan abincin:

Policosanol

Policosanol shine cirewar giya na tsire-tsire masu tsire-tsire waɗanda aka samo daga sukari, ƙudan zuma, hatsi da sauran abinci ().

An nuna wannan ƙarin don ƙara ƙimar matakan “kyau” HDL cholesterol da jimlar ƙwanƙolin duka. Bugu da kari, wani bincike ya nuna cewa policeosanol na iya taimakawa rage matakan “mummunan” LDL cholesterol da kimanin kashi 23% ().

Policosanol an kuma nuna shi amintacce kuma an jure shi ta hanyar mahalarta nazarin ().

Alpha-Lipoic Acid

Alpha-lipoic acid (ALA) ya nuna yana da ƙarfin antioxidant mai amfani don rage nauyi (,).

Abincin mai saurin tafiya yana nuna cewa ALA yana taimakawa cikin raunin nauyi ta hanyar haɓaka shawar carbohydrates a cikin tsokoki da hanta, saboda in ba haka ba za'a iya canza su zuwa mai.

A hakikanin gaskiya, wani bincike ya nuna cewa mutane masu kiba guda 360 sun rasa wani nauyi mai yawa bayan sun sha 1,200-1,800 MG na ALA kowace rana tsawon sati 20 ().

Green Tea Flavanols

Epigallocatechin gallate (EGCG) shine mafi wadatar antioxidant da ake samu a koren shayi.

EGCG an nuna shi don taimakawa asarar nauyi ta hanyar haɓaka ƙarfin jiki don ƙone adadin kuzari ta hanyar haɓaka thermogenesis (,).

Tsokokin kwarangwal suna amfani da glucose don kuzari, kuma EGCG ya bayyana don haɓaka wannan aikin. EGCG an nuna kara yawan kwayar jigilar jigilar nau'ikan nau'ikan 4 (GLUT-4) a cikin kwayoyin halitta, wadanda ke kawo glucose a cikinsu ().

Bugu da ƙari, an nuna EGCG don haifar da mutuwar ƙwayoyin mai, yana taimakawa tare da rage nauyi ().

Cire Garlic

Garlic tsantsa ya ƙunshi abubuwa biyu da ke da alhakin fa'idodin lafiyarsa: allicin da s-allyl cysteine ​​(SAC). SAC ya fi karko kuma jiki ya fi nutsuwa fiye da allicin (,,).

An nuna cirewar tafarnuwa ya zama antioxidant mai ƙarfi wanda ke da tasiri wajen rage ƙwayar cholesterol da matakan sukarin jini (,).

Hakanan rage cin abincin mai sannu-sannu yana ba da shawarar cewa cin abincin tafarnuwa yana da amfani yayin shirin don kaucewa dawo da mai.

A zahiri, bincike ya nuna cewa cirewar tafarnuwa, musamman tsurar tafarnuwa, na iya taimakawa rage nauyi da kuma guje wa ƙaruwa a cikin kitsen jiki yayin haɗuwa da tsarin motsa jiki na mako 12 ().

Takaitawa Abincin mai ɗan jinkiri yana bada shawarar a sake cika wutan lantarki tare da alli, magnesium da potassium. Hakanan yana ba da shawarar amfani da policosanol, koren shayin flavanols, cire tafarnuwa da alpha-lipoic acid.

Shawarwari

A ko'ina Jikin awa 4 littafi, Ferriss yana ba da wasu shawarwari waɗanda zasu iya taimakawa haɓaka damar manne wa shirin a cikin dogon lokaci da ganin sakamako.

Hakanan yana ba da wasu mafita ga matsaloli na yau da kullun da tambayoyin da kuke da su a hanya.

Akan Abincin Da Aka Yarda

• Ku ci kayan lambu: Cika tare da kayan lambu da aka yarda kamar alayyafo, broccoli da bishiyar asparagus.
• Ku ci kitsen mai mai kyau: Abincin ya bada shawarar kara kitse a cikin abincinku ta hanyar cin maiko mai kyau. Wannan na iya taimakawa wajen hana ƙaruwa a cikin matakan sikarin jini.
• Amountsananan abincin abin sha mai taushi suna da kyau: Duk da yake ba a ba da shawarar abubuwan sha mai yawan kalori ba, abincin yana ba ka damar shan abin da bai wuce oda 16 ba (450 ml) na soda a rana.
• Red giya yana da kyau: Abincin yana ba ka damar sha har gilashin gilashi biyu a kowace rana yayin kwanakin cin abinci, zai fi dacewa iri bushe.
• Sha abin da kuke so a ranar yaudara: Kuna iya shan kowane irin abu da adadin giya a ranar yaudara.
• Daskararre ko abincin gwangwani yana da kyau: Abincin da aka adana ta amfani da ko wanne hanya ana ba da izinin.
• Ba a buƙatar nama: Idan kai mai cin ovo-lacto ne mai cin ganyayyaki, har yanzu kuna iya bin abincin. Kodayake an ba da shawarar nama sosai, amma ba a buƙata ba.

Akan Abincin da Bata Yarda dashi ba

• Babu 'ya'yan itatuwa da aka yarda, sai dai tumatir da avocados: Kada kuzari ya wuce fiye da kofi 1 (gram 150) ko abinci ɗaya a rana.
• Ba a ba da shawarar abun ciye-ciye: Idan kuna cin abinci mai yawa a abinci sau hudu a kowace rana, bai kamata ku ji yunwa ba. Koyaya, idan har yanzu kuna cikin yunwa kuma dole ne ku sami abun ciye-ciye, ku sami ƙaramin abinci wanda ya ƙunshi furotin kawai, ko furotin da kayan lambu.
• Ba a ba da izinin kiwo ba: Koyaya, cuku na gida banda ne.

'Yan Abinci Na Musamman

• Gwada almond ko man gyada kafin bacci: Idan kun ji yunwa kafin barci, kuna iya cin cokali 1-2 (15-30 ml) na man almond ko man gyada. Yi ƙoƙarin zaɓi daga samfurorin da ke da almond ko gyada a matsayin kayan aikin su kawai, ba tare da ƙari ba.
• Gwada ruwan lemon tsami da aka matse kafin cin abinci: Wannan na iya taimakawa wajen rage matakan sikarin jininka. Guji amfani da lemon lemon da aka siya, wanda ya kara sikari da abubuwan adana shi.
• Yi amfani da kirfa: Amfani da kirfa, musamman Kirfa na Saigon, yayin cin abinci na iya taimakawa rage matakan sukarin jinin ku bayan kun ci.
• Wake na iya haifar da rashin jin daɗin ciki kamar gas: Don kaucewa wannan, abincin ya bada shawarar kwashe dukkan ruwa daga wake gwangwani. Idan ka zabi yin amfani da busasshen wake, ana ba da shawarar ka jika shi a cikin ruwa cikin dare kafin ka dafa shi.

Nasihu kan Cin

• Lokacin abinci yana da mahimmanci: Dangane da rage cin abincin-carb, dole ne a ci karin kumallo cikin sa'a guda da farkawa. Bayan karin kumallo, ya kamata a raba abinci kusan awanni huɗu. Koyaya, wannan kuma ya dogara da tsarin bacci.
• Ayyade abinci mai yawan kalori mai yuwuwa da yawan cin abinci: Kodayake ana ba da abinci kamar goro, goro mai goro da hummus a kan rage cin abincin-carb, mutane suna yawan cinye su, suna ƙara adadin kuzari marasa amfani. Sabili da haka, ya kamata a iyakance su gwargwadon iko.
• Samu isasshen furotin a kowane abinci: Ana ba da shawarar aƙalla aƙalla gram 20 na furotin a kowane abinci da gram 30 na furotin don karin kumallo.
• Ku ci karin kumallo mai cike da furotin, koda a ranar yaudara: Kodayake an baku damar cin duk abin da kuke so a ranar yaudara, an ba da shawarar cewa har yanzu kuna cin gram 30 na furotin don karin kumallo.
• Yourauki lokaci a tebur: Abincin yana ba da shawarar cin abinci a hankali da ɗaukar aƙalla mintuna 30 don cinye abincinku. Wannan kuma zai taimaka rage tasirin ku na glycemic akan abincin da kuke ci.
• Ci har sai kun ji daɗi: Kada ku ƙidaya adadin kuzari. Maimakon haka, ku ci har sai kun ƙoshi.
• Sauya kayan lambu don abincin gidan abinci: Koyaushe ku ci kayan lambu da wake maimakon carbohydrates kamar shinkafa da taliya a lokacin da kuke cin abinci a waje.

Shawarwarin Rayuwa

• Ka sauƙaƙe shi lokacin da kake cikin gudu: Kayan abinci na yau da kullun kamar ƙwai, tuna tuna, kayan lambu mai sanyi da wake na da sauƙin juyawa zuwa abinci mai sauri.
• Shirya tafiya: Kuna iya ɗaukar wasu abincin da za'a tafi dasu kamar tuna a cikin aljihunan, kwayoyi ko furotin foda da ruwa. Sake, yi ƙoƙari ka sauƙaƙa shi. Koyaya, a yanayin cewa babu wadatattun abinci, shirin ya ce ya fi kyau a zaɓi yunwa a kan karkacewa daga abincin.
• Kada ku motsa jiki sosai: Gaskiya ne cewa aikin motsa jiki na yau da kullun yana da alaƙa da asarar nauyi. Koyaya, wannan abincin yana nuna cewa idan kun ci abincin da ya dace, kawai kuna buƙatar yin aiki kusan sau biyu zuwa sau uku a mako na kimanin minti 30.
• Fara kaɗan: Idan yawan cin abinci da canje-canje na rayuwa suka mamaye ku lokaci daya, fara kanana. Misali, ka himmatu wajen cin karin kumallo mai dauke da sinadarin protein cikin minti 30 bayan farkawa. A hankali zaku iya gina ƙarin dokoki a cikin al'amuranku da zarar kun sami kwanciyar hankali.

Takaitawa Wannan babi ya fayyace wasu takamaiman shawarwari wadanda zasu iya taimaka muku damar samun nasara akan abincin sannu-sannu.

Amfanin Abinci

Abincin mai sauƙin-carb na iya zama mai sauƙin bi, saboda kawai ya ƙunshi ƙananan kayan abinci kuma yana da ƙa'idodi biyar kawai da za a bi.

Masu goyon bayan abincin sun yi ikirarin cewa guje wa abincin da ke inganta adana kitse hanya ce ingantacciya don ƙona kitse cikin sauri.

Abincin ya hada da wasu dabaru don taimakawa ci gaban yawan kumburin ku da karfin kuzarin mai. Misali, abincin ya bada shawarar cin karin kumallo mai dauke da furotin cikin sa'a daya da farkawa.

Wasu shaidu sun ba da shawarar cewa cin karin kumallo mai wadataccen furotin na iya taimakawa tare da rage nauyi ta hana hana mai, ƙaruwa da ƙoshi da rage cin kalori cikin yini. Hakanan zai iya taimakawa inganta ingantaccen sikarin jini cikin mutanen da ke da ciwon sukari na 2 (,).

Abincin mai saurin rage cin abinci yayi kama da na abincin ketogenic saboda yana buƙatar ƙarancin amfani da carbohydrate da haɓakar furotin. Wadannan abincin suna tilasta jiki ya daidaita da amfani da mai azaman tushen tushen makamashi, sabili da haka taimakawa tare da asarar mai (,).

Hakanan, yawancin abincin sunadaran sunadarai don ƙara yawan kuzarin kuzari, kiyaye ƙarfin jiki mara nauyi da hana sake dawo da nauyi (,).

Bugu da ƙari, da alama iyakance nau'ikan abinci waɗanda aka ba da izinin yayin shirin hasara na ƙila na iya taimaka wa mutane cinye ƙananan adadin kuzari kuma su kula da asarar nauyi na dogon lokaci ().

Hakanan rage cin abincin mai sannu-sannu yana hana cin abinci mai zaƙi. Iyakance yawan shan sukari, gami da abubuwan sha masu sikari, na iya taimaka maka rage rage cin kalori da kuma kara taimakawa rage nauyi (,).

Bugu da ƙari, samun rana kyauta kowace mako a kan abin da adadin abincin kalori ke ƙaruwa zai iya zama da amfani don haɓaka ƙona mai da sarrafa yunwa (,).

Gabaɗaya, abincin mai ɗanɗano-carb kamar yana dogara ne da dabaru masu amfani waɗanda aka nuna don haɓaka ƙimar nauyi da haɓaka ƙona mai da jin cikewar jiki.

Takaitawa Abincin mai saurin-carb yana nuna ayyuka da dabaru waɗanda aka nuna don haɓaka ƙimar nauyi. Wadannan sun hada da karin cin abinci mai gina jiki, iyakance yawan shan sukari da kuma amfani da hanyar ranar yaudara.

Rashin ofarfin Abincin Raggawa-Carb

Abincin mai saurin-carb da alama bashi da wata illa mai tasiri.

Koyaya, raguwar yawan cin abinci na iya haifar da ƙarancin ƙarfi da ƙarancin ci a wasu mutane. Ana iya kaucewa wannan ta hanyar cin isasshen furotin a kowane abinci da shan ruwa da yawa.

Bugu da ƙari, saboda jinkirin rage cin abinci yana ba da shawarar guje wa dukkan 'ya'yan itatuwa da wasu kayan lambu, zai iya ƙuntata cin bitamin ɗinku, ma'adanai da sauran abubuwan gina jiki kamar antioxidants ().

Hakanan, rashin cin 'ya'yan itatuwa da kayan lambu na fibrous a kai a kai na iya iyakance abincin ku na fiber, wanda zai iya haifar da maƙarƙashiyar wasu mutane ().

Bugu da ƙari, cin abinci mai yawa na furotin na dabbobi da iyakance abinci mai wadataccen carbohydrate na iya haifar da fitowar ruwa da yawa kuma mai yiwuwa ya ɓata ma'aunin lantarki ().

Sabili da haka, kamar yadda abincin ya ba da shawarar, yana da mahimmanci a maido da matakan lantarki ta hanyar shan alli, magnesium da potassium, ko kuma ta hanyar abinci mai wadataccen waɗannan ma'adanai.

Takaitawa Abincin mai saurin ragewa bazai haifar da wata babbar illa ba. Koyaya, saboda wasu ƙuntatawa na abinci da aka ba da shawarar ta wannan abincin, mutane na iya fuskantar iyakancin cin bitamin, ma'adanai, antioxidants da zaren da ke cikin waɗannan abinci.

Samfurin Abinci

Abincin mai jinkirin-carb yana ba da shawarar ku maimaita abincin ku yadda ya kamata.

Manufar ita ce, karkacewa daga kayan abinci na yau da kullun na iya rage damarku na manne wa abincin da kuma cin nasara.

Anan akwai wasu dabaru don abinci waɗanda zaku iya maimaitawa ko haɗuwa-da-wasa.

Karin kumallo

• Kwai matsakaici biyu, 1/2 kofin (gram 86) wake wake, 2 tbsp (30 ml) salsa mai gishiri da rabin avocado
• Girgiza tare da gram 30 na furotin da ruwa
• Kwai uku da yanka biyu na naman alade na turkey

Abincin rana

• Salatin da aka yi da avocado daya, dafaffen kwai biyu, da tumatir mai matsakaici, dafaffun naman alade biyu da ruwan 'ya'yan itace daga lemon tsami guda
• Salatin Tuna tare da alayyafo da kowane kayan lambu
• Salatin Fajita tare da guacamole da ɗan wake

Abincin dare

• Kifin gasasshen nama, dafaffen kayan lambu da wake wake
• Kaza ta Rotisserie, gefen farin kabeji da baƙin wake
• Alade, broccoli da lentil

Takaitawa Shawarwarin cin abincin da ke sama ana nufin su haɗu kuma sun dace kuma ana maimaita su akai-akai. Dangane da rage cin abincin-carb, cin abinci iri iri akai-akai na iya taimaka maka tsayawa ga abincin kuma rage nauyi.

Shin Ya Kamata Ka Gwada Slow-Carb Diet?

Masu goyon bayan sannu a hankali-rage cin abincin suna da’awar cewa yana da tasiri ga raunin nauyi. Ya dogara ne da dokoki guda biyar wanda yake ba da shawara na iya taimakawa haɓaka ƙimar ku na rayuwa da hana ajiyar mai.

Abincin yana ba da shawarar guje wa cin ƙwayoyin carbs kamar sugars da hatsi kuma a maimakon haka yana inganta yawan cin furotin, kayan lambu da legumes.

Hakanan yana ƙarfafa rana kyauta mako-mako, lokacin da zaku iya cin duk abin da kuke so.

Gabaɗaya, wannan abincin yana da sauƙi a bi ga waɗanda ke neman raunin nauyi kuma suna cin mai tsabta, saboda yana ba da shawarar iyakantaccen abinci da abinci mai sauƙin shiryawa.

Bugu da ƙari, an nuna dabarun amfani a cikin wannan abincin don haɓaka ƙimar nauyi, haɓaka ƙona mai da haɓaka ƙoshin lafiya.

Babban mahimmancin rage cin abinci shi ne cewa yana iyakance ƙungiyoyin abinci biyu masu wadataccen abinci - 'ya'yan itace da kiwo. Saboda wannan dalili, ƙila ba zai dace da mutanen da ke da buƙatun abinci mai gina jiki ba, irin su 'yan wasa.

Gabaɗaya, jinkirin rage cin abincin ba ze haifar da sakamako masu illa ba. Saboda haka, idan kuna tunanin zaku iya tsayawa kan shirin na dogon lokaci, wannan abincin na iya zama hanya mai sauƙi don zubar da fam.