Binciken Abincin Miya: Shin Suna Aiki ne Don Rashin Kiba?

Wadatacce

• Nau'in abincin miya
• Abincin miya na tushen miya
• Kayan wake na miya
• Kabejin abincin miya
• Abincin kaji na miya
• Keto miyar abinci
• Tsarkakakken Abincin Abincin Zuciya
• Shin abincin miya yana da tasiri don raunin nauyi?
• Abubuwan amfani
• Rushewar abubuwa
• Layin kasa

Abincin miya gabaɗaya tsarin cin gajeren lokaci ne wanda aka tsara don taimakawa mutane su rasa nauyi da sauri.

Maimakon cin abincin miyan guda na hukuma, akwai nau'ikan kayan miya da yawa. Yayin da wasu suka hada da cin miyar kawai tsawon lokacin cin abincin, wasu kuma sun hada da takaitaccen jerin abincin da ya halatta.

Kamar yadda ra'ayin shine a rasa nauyi da sauri, yawancin waɗannan abincin ana nufin su wuce kwanaki 5-10 ne kawai.

Wannan labarin yayi bitar nau'ikan abincin miya, fa'ida da rashin wadatar wadannan abincin, kuma ko cin abincin miya yana da tasiri ga raunin kiba.

Nau'in abincin miya

Akwai nau'ikan abincin miya iri-iri, tare da wasu sanannun waɗanda aka lissafa a ƙasa. Kawai ka tuna cewa a halin yanzu babu bincike akan tasirin waɗannan takamaiman abincin.

Abincin miya na tushen miya

Abubuwan da ake dafa miya a broth gaba ɗaya tsawon kwanaki 7. Koyaya, wasu na iya ɗaukar tsawon kwanaki 10-14. A tsawon wannan lokacin, masu yada jita-jita na cin romo suna da'awar za ku iya rasa zuwa 10 ko ma fam 20 (4.5 zuwa 9 kilogiram).

A kan abincin miya na tushen miya, an hana miyan kuzari, saboda sun fi girma a cikin adadin kuzari da mai. Madadin haka, ana ƙarfafa ku don cin kayan miya ko na gwangwani wanda ya haɗa da kayan lambu da furotin.

Duk da yake wasu shirye-shiryen suna ba da shawarar kawai cin romon da aka dafa, wasu na iya ba da izinin ƙananan zaɓuɓɓukan kalori kaɗan kamar furotin masu laushi, kayan lambun da ba na sitaci ba, da nonon kiwo.

Kayan wake na miya

Ofaya daga cikin shahararrun abincin wake na wake shine daga Michael Greger, MD, marubucin "Yaya Ba za a Mutu ba: Gano Abincin da Kimiyyar Kimiyyar da Aka Tabbatar don Kare da Rashin Cutar."

Abincin yana karfafa cin Gwanin Gwarzon Gwarzon Gwarzon Greger har sau biyu a rana. Baya ga miyan, an baku damar cinye duk wani mara mai, kayan abinci na tsirrai, kamar hatsi, 'ya'yan itatuwa, da kayan marmari.

Duk da yake babu takurawar kalori, abincin ya bada shawarar iyakance cin abinci mai yawan kalori kamar busassun fruitsa fruitsan itace da nutswa don sakamako mafi kyau na rage nauyi.

Ba kamar sauran abincin miya ba, Greger's yana nufin ya zama canjin rayuwa zuwa tsarin abinci mai tushen shuka.

Masu goyon bayan wannan abincin sun ce za ku iya rasa fam 9-16 (4-7 kg) a cikin makon farko kawai.

A halin yanzu babu bincike kan abincin miyar wake na Greger. Koyaya, an danganta abincin da ake shukawa zuwa fa'idodi don ragin nauyi da lafiyar zuciya (, 2).

Kabejin abincin miya

Ofaya daga cikin shahararrun abincin abincin miya, abincin miya na kabeji shine tsarin cin abinci na kwana 7 wanda ya haɗa da cin miyar kaza- ko kayan lambu-mai miya wanda ya ƙunshi kabeji da sauran ƙananan kayan lambu.

Baya ga miyan kabeji, za ku iya samun ɗaya ko biyu sauran ƙananan abincin kalori, kamar su madara mai ɗanɗano ko ganye mai ganye.

Idan bin tsarin abincin a hankali, abincin yana da'awar zaka iya rasa har zuwa fam 10 (Kilogiram 4.5) a cikin kwanakin 7.

Abincin kaji na miya

Abincin miyar kaza shine rage rage nauyi na kwana 7 wanda ya shafi cin miyan kaza ga kowane abinci banda karin kumallo.

Don abincin ku na safiyar yau, zaku iya zaɓar daga zaɓuɓɓukan calori mara ƙima guda biyar, waɗanda suka haɗa da abinci kamar madara mara ƙyama da yogurt, cuku mara ƙoshin kitse, hatsi mai yalwa ko burodi, da 'ya'yan itace sabo.

Har zuwa sauran yini, abincin yana ba da shawarar shan ƙananan yankakke na miyan kaza na gida a tsawon yini. Ta hanyar cin ƙananan, yawan abincin miya, abincin yana da'awar cewa zai taimaka rage ƙarancin sha'awa da ƙarfafa ji na cikakke.

Miyar kanta karancin kalori da carbi ne, kamar yadda ake yin ta da broth, dafaffen kaza, da kayan kamshi kamar tafarnuwa da albasa, da kayan marmari da yawa wadanda ba na sitaci ba, da suka hada da karas, da turnips, broccoli, da kuma koren kore.

Keto miyar abinci

An tsara shi don waɗanda ke bin ketogenic (keto), paleo, Whole30, ko wani ƙaramin abinci mai ƙarancin abinci, abincin keto na miya yana iƙirarin zai iya taimaka wa mutane su rasa har zuwa fam 10 (4.5 kilogiram) a cikin kwanaki 5 kawai.

Kamar yadda yake tare da abincin keto gabaɗaya, nau'in kayan miya shine ƙarancin carbi, mai ƙiba, tsarin cin abincin furotin matsakaici. Shirin yana samar da adadin kuzari 1,200-1,400 a kowace rana, ya takaita carbi zuwa gram 20 a kowace rana, kuma ya takaita kwayoyi, kiwo, da kayan zaƙi na wucin gadi.

Tsarin ya bada shawarar cin karin kumallo iri daya a kowace rana, wanda ya kunshi kwai, man shanu, naman alade, avocado, da kuma kofi mara harsashi wanda ba za a iya jin dadi ba. Hakanan an yarda da ƙaramin ƙarami ɗaya, babban abun ciye-ciye, irin su seleri tare da salatin tuna keto-friendly.

Sauran rana, kuna cin kofuna huɗu na miyar kuka, raba tsakanin abincin rana da abincin dare. Kayan miyan sun hada da sinadarai kamar su kaza, naman alade, man zaitun, tsinken kaza, tumatir da busassun rana, naman kaza, da sauran kayan lambu da ganye.

Tsarkakakken Abincin Abincin Zuciya

Kama da abincin miya na kabeji, Abincin tsarkakakken abincin miya shine shirin cin abinci na kwana 7 wanda ya ƙunshi kusan dukkanin kayan miya da kayan lambu marasa tsiro.

Duk da yake an ba da izinin wasu ƙananan abincin kalori, abincin yana da takamaiman abin da za a iya haɗa abinci a kowace rana.

Idan aka bi su a hankali, Abincin tsarkakakken Zuciya yana da'awar taimaka muku rasa fam na 15-17 (Kilogiram 4.5-8) a cikin sati 1.

Akwai nau'ikan abincin miya. Yayinda wasu suka fi takurawa cikin abin da zaku iya ci, kamar abincin miya na kabeji, wasu suna ba da damar ƙarin sassauci, kamar abincin miya na wake.

Shin abincin miya yana da tasiri don raunin nauyi?

Karatuttukan kulawa da hankali sun gano mutanen da ke yawan shan miya a kai a kai suna da raunin jiki na jiki (BMI) kuma ba za su iya samun kiba ba, idan aka kwatanta da waɗanda ba sa cin miya kwata-kwata (,,).

Dalilin da yasa aka alakanta miya da ƙananan nauyin jiki ba a sani ba. Wasu nazarin suna ba da shawarar cewa miya na iya taimakawa wajen ƙara jin cikewar. Sabili da haka, cin miyan a kai a kai na iya taimakawa rage adadin adadin kuzari da kuke ci kowace rana (,).

Har ila yau yana da mahimmanci a yi la’akari da wasu abubuwan da za su iya bayyana wannan dangantakar, kamar bambancin al’adu ko kwayar halitta tsakanin mutanen da ke cin abincin miya da waɗanda ba sa cin abinci ().

Gabaɗaya, ana buƙatar ƙarin karatu mai tsauri da dogon lokaci don tabbatar da fa'idar asarar nauyi na cin miya.

Wani abu kuma da za a lura da shi shi ne, ba a nuna amfani da miya don rage haɗarin cututtukan zuciya ba, rukunin yanayin da ke ƙara haɗarin kamuwa da cututtukan zuciya da kuma buga ciwon sukari na 2 (,).

Game da takamaiman abincin miya, a halin yanzu babu wata hujja ta kimiyya akan tasirin su don rage nauyi.

Duk da haka, kamar yadda yawancin abincin miya ke haifar da raguwar adadin kuzari, bin su zai iya taimaka muku rasa nauyi (,).

Kuma ƙananan adadin kuzari da kuke ci akan abincin miya, gaba ɗaya mafi nauyin da za ku rasa.

Kawai ka tuna cewa kamar yadda yake tare da sauran kayan abinci masu ƙarancin kalori, yawancin nauyin da aka rasa akan kwanaki 5-10 mai yiwuwa ne saboda ruwa maimakon asarar mai ().

Bugu da ƙari kuma, yayin da yawan abincin ya kasance na mako ɗaya ne kawai ko ƙasa da haka, mai yiwuwa za ku iya dawo da nauyin da kuka rasa sai dai idan kuna iya canzawa zuwa tsarin cin abincin kiba mai ɗorewa ().

Kamar yadda abincin miyar wake ya bada shawarar canzawa zuwa tsarin cin tsire-tsire, yana iya samun kyakkyawan nasarar dogon lokaci fiye da sauran.

Ana danganta shan miyan a kai a kai da ƙananan nauyin jiki. Koyaya, babu isasshen bincike kan fa’idojin abincin miya domin rage kiba. Har yanzu, saboda yanayin ƙarancin kalori na waɗannan tsare-tsaren cin abincin, ƙila za ku rasa wani nauyi a cikin gajeren lokaci.

Abubuwan amfani

Baya ga taimaka muku rage nauyi da sauri, abincin miya na iya ba da ƙarin fa'idodi, gami da:

• Intakeara yawan cin kayan lambu. Kayan lambu suna ba da mahimman bitamin da ƙwayoyi masu amfani. Ari da, haɓakar haɓaka yana da alaƙa da rage haɗarin ƙaruwar kiba da kiba (,).
• Intakeara yawan cin fiber. Da yake galibi suna cikin kayan lambu, wani lokacin kuma suna dauke da wake, hatsi cikakke, ko 'ya'yan itatuwa, waɗannan abincin na iya samar da ƙarancin zare, wanda na iya taimakawa rage abinci ().
• Intakeara yawan shan ruwa. Wadannan abincin zasu iya inganta shan ruwa a duk rana. Baya ga tallafawa yawancin ayyuka masu mahimmanci a cikin jiki, bincike yana nuna ƙara yawan shan ruwa na iya taimakawa cikin ƙoƙari na rage nauyi (,).
• Sauƙi a bi. Kamar yadda yake tare da sauran kayan abinci na yau da kullun, abincin miya gabaɗaya suna da ƙa'idodin ƙa'idodi waɗanda zasu sauƙaƙa bin su.
• Karfafa cin tsire-tsire. Wasu, kamar abincin miya na wake, na iya taimaka muku canzawa zuwa tsarin cin abincin tsire-tsire. Cin abincin tsire-tsire yana da alaƙa da rage haɗarin kiba da tallafawa ƙimar nauyi ().

Koyaya, ka tuna cewa makonni 1 ko 2 na karin kayan lambu, zare, da shan ruwa da wuya su sami fa'idodi masu ma'ana don nauyi da lafiya na dogon lokaci, sai dai idan bin abincin yana taimaka maka yin canje-canje na rayuwa mai ɗorewa.

Miyan abinci gabaɗaya yana da sauƙin bi kuma zai iya taimakawa haɓaka shan ruwa, zare, da kayan lambu. Duk da yake waɗannan canje-canjen na iya zama masu fa'ida, kuna buƙatar kula da waɗannan haɓaka don girbe sakamakon dogon lokaci.

Rushewar abubuwa

Ban da abincin miyar wake na Greger, ɗayan mawuyacin ciwan abincin miya shi ne, yawancinsu ba a nufin bin su fiye da kwanaki 5-10.

Sabili da haka, sai dai idan kuna da tsarin ci gaba mai ɗorewa don canzawa zuwa, ƙila za ku iya dawo da duk wani nauyin da kuka rasa akan abincin.

Bugu da ƙari kuma, nazarin yana ba da shawarar cewa lokacin da kuka ƙayyade yawan amfani da kalori ko kuka rasa adadin nauyi mai sauri, akwai raguwa a cikin yawan kumburin ku. Wannan yana nufin cewa jikinku zai fara ƙona ƙananan adadin kuzari kowace rana fiye da yadda yake a da (,,).

A sakamakon haka, bayan tashi daga abincin, saukar da metabolism na iya sanya shi wahala don kiyaye asarar nauyi.

Bugu da ƙari, kamar yadda kayan miya suke kamar cin abincin miya na kabeji da Tsarkakakkiyar Zuciya suna da ƙuntatawa a cikin nau'ikan da yawan abincin da aka yarda, akwai damuwa game da ƙarancin abinci mai gina jiki.

Yayin cin abinci mai ƙayyadadden abinci na tsawon kwanaki 5 zuwa 10 da wuya ya haifar da ƙarancin abinci mai gina jiki, musamman idan shan multivitamin, rage rage amfani da kalori na iya haifar da illa, kamar su jiri, rauni, ko gajiya ().

Da yake yawancin abincin miya an tsara su ne kawai don su ɗauki kwanaki 5 zuwa 10, ba su ne hanyoyin magance asarar nauyi ba. Bugu da ƙari, tsananin da saurin rage yawan adadin kuzari da nauyi na iya rage saurin kuzarin ku, yin hakan ma da wuya a kula da asarar nauyi.

Layin kasa

Miyan abincin ya zama sananne ga ikon su don taimaka muku zubar da babban nauyi a cikin kwanaki 5 zuwa 10 kawai.

Koyaya, yawancin nauyin da aka rasa akan waɗannan abincin shine galibi saboda asarar ruwa maimakon mai.

Bugu da ƙari kuma, kamar yadda aka tsara waɗannan abincin kawai don a bi su na ɗan gajeren lokaci, da alama za ku dawo da duk wani nauyin da kuka iya rasa.

Madadin haka, kamar cin miyar na iya taimaka wajan rage yawan sha’awar ku da kuma rage yawan amfani da kalori a rana, wataƙila kun fi sauƙi kawai ku haɗa miyar a cikin tsari mai ƙarancin nauyi mai rage nauyi don cin nasara na dogon lokaci.