Ga mutane da yawa, kalmar abinci tana da alaƙa da yaƙar kiba. Amma wannan ba daidai ba ne. Shahararren masanin abinci mai gina jiki na Soviet Pevzner yayi aiki don ƙirƙirar abubuwan rage cin abinci da yawa don nufin magance, rage kumburi da daidaita wasu ayyukan jiki.
Yawan abinci 5 5 a cewar Pevzner tsarin abinci ne wanda ke rage hanyar cutar, kuma a wasu lokuta gaba daya yana warkar da hanta da bile. Abincin yana da faɗi sosai, babban ƙa'idar shine iyakance yawan ɗimbin abinci da furotin.
Da ke ƙasa za a bayyana cikakken tsarin abinci mai gina jiki don cin abinci mai lamba 5, an halatta kuma an kuma nuna samfuran haramta. Ana gabatar da menu na samfurin don makon.
Alamar Glycemic Product
Yawancin abincin da ke da warkewa sun dogara da ka'idodin zaɓin abinci bisa ga ƙididdigar glycemic index (GI). Wannan alamar tana nunawa a cikin maganganun dijital tasirin kayan abinci bayan amfaninsa akan glucose jini.
Yawancin lokaci, ƙananan GI, ƙananan ƙananan adadin kuzari na abinci. Abincin "mai lafiya" ɗayan ne wanda ke da alaƙa har zuwa raka'a 50 waɗanda a wasu lokuta ana yarda su cinye abinci tare da matsakaicin GI, amma an haramta babban adadin.
Abincin Pevzner galibi ya ƙunshi ƙananan abinci na GI, ban da 'ya'yan itaciyar stewed, ruwan' ya'yan itace, dankali da aka dafa, da karas.
GI sikelin rabo:
- har zuwa 50 LATSA - low;
- 50 - 70 LATSA - matsakaici;
- sama da 70 SHAWARA - babba.
Ka'idodin abinci
Lambar tebur 5 tana da bambanci sosai, kamar yadda samfuran samfuran da aka yarda da su sun manyanta. Ka'idodin abinci suna da tasiri mai amfani akan aikin hanta da ƙwayar biliary. Don haka, teburin na 5 yana ba da umurni game da lura da cirrhosis na hanta, cholecystitis, hepatitis na kowane rukuni.
Yawancin abincin yana dogara ne akan sunadarai da carbohydrates, mai mai yawa yana da ɗan iyakantacce, duk da haka, ya kamata ka ƙyale su gaba ɗaya. Matsakaicin rabo na kitse, sunadarai da carbohydrates shine gram 90/90/400. Yawancin sunadarai sun fito ne daga samfuran dabbobi. Ya kamata a lissafta adadin kuzari da aka ci, mai nuna alama wanda bai kamata ya wuce 2800 kcal ba.
Ofayan manyan ka'idoji na cin abinci: duk abincin ya kamata ya kasance mai ɗumi, sanyi ban da dafaffen abinci an cire su. Miyan ya kamata a shirya akan nama mai laushi ko broth kifi. Yawancin gishirin yau da kullun shine 10 grams.
Don haka, zaku iya bayyana mahimman ka'idodin tsarin abincin Pevzner:
- abinci biyar a rana
- sabis yakamata ya kasance karami;
- haramtattun abinci dauke da sinadarin oxalic, mai mai muhimmanci da kuma cholesterol;
- m fiber abinci ne hade da jihar smoothie;
- ana dafa abinci, dafa shi da gasa;
- shayi mai kauri da kofi, abubuwan sha masu shaye shaye an cire su;
- an haramta shan giya gaba daya;
- farashin ruwa na yau da kullun shine lita biyu.
Abincin abincin zai iya wucewa daga mako ɗaya zuwa biyar, duk yana dogara ne akan cutar mutum.
Kayayyaki
Daga hatsi don tebur na abinci, an ba shi izinin amfani da buckwheat, semolina, oatmeal da shinkafa. Ba za a kuma ba da taliya irin abincin da aka yi da gari na kowane irin tsari ba. Porridge yana da kayan yaji kaɗan. Hakanan zaka iya amfani da irin waɗannan hatsi a cikin shirye-shiryen darussan farko.
Yana da daraja bayar da fifiko ga nama da kifaye iri-mai mai yawa, cire mai da fata daga gare su. Daga nama - kaza, zomo, turkey, naman maroƙi. Na kifi - hake, pollock, perch, pike. Idan an shirya kwano na farko a kan kwanon nama, to, fararen farko bayan tafasa, ya zama dole a magudana kuma dafa naman a cikin ruwa sake.
Marar yin burodi, da kayan abinci na gari daga irin abincin puff an hana. Gurasa an yi shi ne daga gari na biyu, ana ba alkama da hatsin rai. A wannan yanayin, burodi bai kamata a gasa shi ba.
Abincin Pevzner gaba daya yana cire samfuran masu zuwa:
- masara da sha'ir
- Peas
- lu'ulu'u sha'ir da gero;
- farin kabeji;
- faski, dill, basil, oregano;
- tafarnuwa
- albasarta kore;
- namomin kaza na kowane iri;
- kayan lambu da aka yanyanka;
- radish.
Ba a yarda da gwaiduwa sama da ɗaya a kowace rana ba, saboda yana ƙunshe da adadin ƙwayar cholesterol. Idan akwai irin wannan dama, to, zai fi kyau a bar wannan samfurin. Ya kamata a samar da furotin daga sunadarai.
Lokacin cin abinci, an yarda da kowane 'ya'yan itace bushe akan tebur. Da kuma 'ya'yan itatuwa da yawa, misali:
- banana
- rasberi;
- Bishiyoyi
- ciyawar daji;
- tuffa;
- ja da baki currants;
- guzberi;
- furannin furanni.
Hakanan menu na yau da kullun ya kamata ya haɗa da kayan lambu kamar dankali, cucumbers, barkono kararrawa, kabeji ja, karas, beets da tumatir. Barkono mai zafi, kamar kowane abinci mai zafi, an haramtawa mai haƙuri haƙuri sosai.
Babu ƙuntatawa game da kayan kiwo da madara mai madara, ban da waɗanda ke da yawan adadin mai mai yawa - wannan kirim mai tsami ne. Kuma a sa'an nan, ana iya amfani dashi a cikin adadi kaɗan don salatin kayan lambu.
Godiya ga wannan abincin, mai haƙuri ya dawo da sauri da kuma ci gaba a cikin yanayin jiki kamar yadda aka lura.
Sample menu
An bayyana menu na misali a ƙasa, mai haƙuri na iya canza jita-jita daban-daban bisa zaɓin dandano na mutum. Babban doka shine cin abincin da aka tanada ta hanyar abinci mai lamba 5 a cewar Pevzner.
Yana da daraja a tuna cewa jita-jita ba a soyayyen ko gasa a kan gasa. Don dafa abinci, ana amfani da wani magani mai zafi - don ma'aurata, gasa a cikin tanda ko tafasa a cikin ɗan gishiri mai gishiri.
Duk abincin ya kamata ya kasance mai dumi. Wannan dokar ta shafi shaye-shaye. Tea da kofi sun fi kyau kada a zalunce su. Kuna iya maye gurbin waɗannan abubuwan sha tare da kayan ado daban-daban, girke-girke na abin da za'a bayyana daga baya.
Kimanin menu na yau da kullun:
- karin kumallo - omelet na furotin, salatin kayan lambu wanda aka girka tare da man zaitun, yanki na gurasar hatsin rai, gilashin jelly.
- abincin rana - vinaigrette, salatin 'ya'yan itace da aka yi amfani da yogurt, gilashin ruwan' ya'yan itace.
- abincin rana - buckwheat miya tare da kaza kaza, steke pike tare da mashed dankali, salatin kabeji ja, gilashin compote.
- yamma shayi - gida cuku casserole tare da raisins, kore shayi.
- abincin dare - steamed kayan lambu, turkey cutlet, steamed, ruwan 'ya'yan itace Berry.
Yana da mahimmanci cewa abincin dare ya kasance akalla sa'o'i biyu kafin lokacin bacci.
Abincin Abinci
Ka'idodin abinci mai gina jiki na wannan abincin suna da alaƙa da irin na masu ciwon sukari. Hakanan yana iyakance yawan kitse, kuma mahimmin mahimmanci shine akan abinci mai kyau. Ka'idodin cin abinci ma daidai ne - abinci mai narkewa, a cikin ƙananan rabo, sau biyar a rana.
Teas da kofi ba a karbar su musamman akan tebur mai lamba biyar. Sai dai itace cewa juices, compotes da jelly an yarda. Kuna iya shirya kayan ado na ganye, amma ya kamata a ɗauki zaɓin su a hankali kuma yana da kyau a nemi likita.
Dangane da abincin Pevzner, Rosehip ba a cikin contraindicated. Abubuwan da aka debo daga ciki suna taimakawa cire ruwa daga jiki, kuma suna da tasirin diuretic. Hakanan ana amfani da shi Rosehip a cikin ciwon sukari a matsayin karuwa a cikin juriya ga cututtukan jiki na cututtukan cututtuka daban-daban.
Ya kamata a yi amfani da Rosehip ta wannan hanyar:
- kurkura a ɗinku na busassun kwatangwalo a ƙarƙashin ruwa mai gudu;
- zuba ruwa ɗaya na ruwan zãfi.
- zuba ruwa a thermos kuma nace aƙalla awa biyar.
Hakanan zaka iya dafa kayan kwalliya a cikin mai saurin dafa abinci - rabbai iri ɗaya ne, kuna buƙatar saita yanayin "ƙugu" don sa'a ɗaya, bayan yanayin "riƙe zafi" tsawon sa'o'i biyu.
Ya kamata a ɗauka a zuciya cewa ɗaukar kayan ado na rosehip, kuna buƙatar ƙara yawan abincin yau da kullun na ruwa.
'Ya'yan itace da ciyawa na iya zama a cikin abincin yau da kullun, ba a hana su da zaƙi tare da sukari ba. Amma zaku iya maye gurbin sukari tare da amfani mai zaki, irin su stevia. Wannan ciyawa ne, wanda yake sau ɗari uku mafi kyau fiye da sukari. Ya ƙunshi ƙaramin adadin mayuka masu mahimmanci, don haka ya kamata ka nemi likitanka kafin amfani dashi.
Bugu da kari, stevia ta ƙunshi adadin bitamin, acid na acid da abubuwan ganowa, kamar su:
- silikon;
- zinc;
- potassium
- jan ƙarfe
- selenium;
- flavonoids;
- Lenoleic acid;
- Bitamin B;
- Vitamin A da C
Kuna iya shirya kayan ado na kwasfa 'citrus. Misali, tangerine peels a cikin ciwon sukari mellitus suna da kwantar da hankula akan tsarin juyayi da haɓaka rigakafi, wanda kuma ya wajaba don cututtukan hanta da ƙwayar biliary.
An shirya broth kamar haka:
- tsage kwasfa na mandarin guda a cikin kananan guda;
- zuba kwasfa tare da 200 ml na ruwan zãfi.
- bar shi daga ƙarƙashin murfin aƙalla minti uku.
Takeauki sau biyu a rana, ba tare da cin abincin ba.
Bidiyo a cikin wannan labarin yana ba da girke-girke don vinaigrette, wanda ya dace da lambar abinci biyar.
