Abincin carbohydrate shine hanya mai kyau don kawar da poundsan poundsan fam, amma kada ku ji matsananciyar yunwa. A kallon farko, yana da wuya ka sanya a kanka yadda zaka shawo kan kiba ta hanyar cin abinci mai dauke da carbohydrates.
Amma wannan gaskiyane. A cikin 'yan kwanaki, zai kasance sauƙin daga kilo 3 zuwa 6 na nauyi mai nauyi.
Ka'idodin ka'idodin abinci
Abincin abinci na carbohydrate don asarar nauyi ya dogara da haɗuwa a cikin jerin waɗancan abincin da suke da wadatar a cikin carbohydrates kuma a lokaci guda yana tasiri ayyukan tafiyar matakai da yawa na jiki. Me yasa suke da kyau ga abinci?
- Carbohydrates yana karyewa da sauri kuma jiki ya shaƙa a hankali.
- Wadannan abubuwan suna cike da karfi - tare da abincin da babu wanda yake wahala daga matsananciyar wahala, gajiya da rashin kulawa.
- Abincin carbohydrate don asarar nauyi yana wucewa ba tare da fashewar jijiya da baƙin ciki ba, tun da Sweets suna ba da gudummawa ga samar da hormone na farin ciki da kariya daga damuwa.
- Carbohydrates yana taimakawa hanzarta haɓaka metabolism.
Masana ilimin gina jiki suna jayayya cewa ko da lokacin cin abinci mafi rauni, alal misali, tare da ciwon sukari, cikakken keɓancewa daga cikin samfuran samfuran da ke dauke da carbohydrates ba shi da karɓuwa. Tare da karancin sukari, mutum yana saurin gajiyawa, aikinsa yana raguwa, ya rasa ci. Ana lura da ciwon kai da migraines sau da yawa.
Yana da ban sha'awa idan aka yi la’akari da wannan shawara dangane da abin da karamin abinci-carb ga masu ciwon sukari ke bayarwa, da kwatanta tasirin.
Amma mafi mahimmanci: sau da yawa tare da abinci, ba mai ba ne wanda aka ƙone, amma ƙwayar tsoka. Carbohydrates, duk da haka, suna taimakawa ga rushewar kitse da ginin tsoka - idan aka haɗa menu daidai.
Abincin abinci na carbohydrate don asarar nauyi ya dogara da amfani da hadaddun carbohydrates da sauki. Jerin samfuran samfuran da aka yarda dasu ya haɗa da waɗanda ke kunshe da abubuwan abinci masu sauƙi kawai. Saboda wannan abincin ya zama cikakke ga masu ciwon sukari, wanda shine kula da nauyi yakan zama yana da mahimmanci.
Don haka, jerin irin wannan shirin na asarar nauyi zai iya haɗawa da:
- Kayan lambu - karas, seleri, bishiyar asparagus, kabeji, gami da broccoli da farin kabeji, alayyafo;
- Legumes - lentil, wake, Peas;
- Abincin - shinkafa, buckwheat, oatmeal;
- 'Ya'yan itãcen marmari - ayaba, apricots, lemu, mangoes, apples, innabi;
- Milk da kayayyakin lactic acid.
Wannan shine, kusan dukkanin waɗannan samfuran waɗanda koda ba tare da abinci ba ya kamata ya kasance akan menu masu ciwon sukari. Gishirin, sukari, barasa, kayan gasa, Sweets da dankali basa cikin jerin abubuwan.
Kamar kowane, wannan abincin don asarar nauyi zai zama mafi tasiri idan ba kawai amfani da abincin da aka ba da izini ba, amma yi shi bisa ga takamaiman tsarin.
- Kuna buƙatar cin abinci aƙalla sau 6 a rana - wannan abu ne mafi kyau duka don kula da matakan glucose na jini, hana barazanar yunwar da kitsen mai.
- Servingarfafa abinci kada ya zarce 100 g a nauyi, hidimar abin sha a cikin girma - 150 ml.
- Tsarin abinci yana ba da abinci na ƙarshe ba daga baya ba da 19.00.
- Ya kamata a ƙarar da isasshen ruwan sha, amma kawai ba a yarda da shayi da ruwan kwalba ba tare da iskar gas ba.
Jerin samfuran ne kawai likita zai iya daidaita shi saboda yanayin musamman na haƙuri. A mafi yawancin halaye, menu na irin waɗannan samfuran an yarda da su sosai, waɗanda suka rasa nauyi suna jin daɗin zama cikakke kuma suna lura da yawan kuzari, ingantaccen ƙwaƙwalwa da aikin kwakwalwa.
Lokacin da carbohydrate menu ne contraindicated
Duk da cewa ana yin asara mai nauyi a zahiri, saboda tsabtace jiki mai saurin motsa jiki daga gubobi da hanzari metabolism, akwai contraindications zuwa abincin carbohydrate.
Kada ku tafi zuwa gare shi don marasa lafiya da ke fama da cututtuka na ciki da hanji. Tare da duwatsun cikin ƙwayar hanta da ƙodan, irin wannan abincin ya kamata kuma a guji shi.
Samfura mai cikakken abincin Abinci
Kayan abinci na carbohydrate na yau da kullun yana wuce makonni biyu. Abubuwan menus na makonni na farko da na biyu sun bambanta, tunda ranakun bakwai na farko suna da niyyar asarar nauyi mai nauyi, kuma kwanaki na biyu na biyu ana nufin inganta sakamakon. Dangane da wannan, an zaɓi jerin samfuran karin kumallo, abincin rana da abincin dare don kwanaki 14.
Tsarin menu na makon farko:
Karin kumallo - wani yanki na oatmeal akan ruwa
Karin kumallo na biyu - gilashin kefir mai ƙanƙara ko yogurt
Abincin rana - cuku na gida mai ƙoshin mai tare da banana da salatin 'ya'yan itace orange
Abincin abinci - ɗan kwalin oatmeal da abarba da apple
Abincin dare - salatin da karas da tafasasshen broccoli ko farin kabeji tare da man zaitun
Kafin zuwa gado - gilashin kefir ko yogurt
Jerin Samfur na 2 na mako
Karin kumallo - wani yanki na kwandon buckwheat akan ruwa da gilashin kefir
Abincin rana - apples biyu ko lemu biyu
Abincin rana - salatin kabeji tare da apple, yanka biyu na hatsin rai gari tare da bran
Abun ciye-ciye - wani yanki na dafaffen kaza tare da salatin kayan lambu
Abincin dare - pilaf mai cin ganyayyaki tare da namomin kaza da man kayan lambu
Kafin zuwa gado - milkshake tare da banana
Mahimmanci: tazara tsakanin abinci ya zama bai wuce awanni 3 ba, amma ƙasa da biyu. Wannan zai ba da gudummawa ga rushewar kitse, kuma a lokaci guda, yawan jikewar jiki tare da dukkanin abubuwan da ake buƙata na gina jiki.
Ba za ku iya maye gurbin samfuran kowane abinci ba, alal misali, ku ci cuku gida tare da 'ya'yan itace don karin kumallo, da oatmeal don abincin dare.
Rashin abinci mai gina jiki
Tare da ciwon sukari, mutane suna yawan yin kiba kuma suna iya rasa nauyi. Amma akwai kuma halin da ake ciki akasin haka - lokacin da kuke buƙatar samun nauyin jiki. Sakamakon rashin lafiyar metabolism da sauran cututtukan, mai haƙuri ba zai iya murmurewa ba, koda kuwa ya ci abinci cikin tashin zuciya.
A wannan batun, zai zama da ban sha'awa don koyon yadda ake samun nauyi tare da cututtukan ƙwayar ƙwayar cuta, saboda masu ciwon sukari galibi suna da matsala tare da cututtukan fata.
Matsalar ita ce ya ci abincin da bai dace ba. Saboda irin waɗannan halayen ne cewa haɓaka abincin carbohydrate na musamman don haɓakar ƙwayar tsoka yana haɓaka. Sau da yawa, 'yan wasa ma suna amfani da shi.
Na gina jiki, batun wannan abincin, dole ne a saka shi cikin adadin mai zuwa:
- Fats - 15%;
- Sunadarai - 30%;
- Carbohydrates - 55%.
Ka'idojin abinci na yau da kullun ba su canzawa: abinci mai rarrafe a ƙalla sau 6 a rana, tare da jituwa tsakanin abinci aƙalla 2 hours, shan ruwa mai yawa, kuna buƙatar cin carbohydrates kafin abincin rana, da furotin bayan abincin rana.
Wannan shi ne yadda menu ɗin da aka ba da shawarar zai nemi waɗanda suke so su sami nauyi tare da abincin carbohydrate:
- Karin kumallo - sabis na oat ko buckwheat porridge da dafaffen kaji guda biyu
- Abincin rana - gilashin madara tare da wainar masara
- Abincin rana - buckwheat porridge tare da namomin kaza da ruwan karas
- Abinci - ayaba da kuma yogurt
- Abincin rana - tururi meatballs da dafaffun kayan lambu
- Kafin zuwa gado - Boiled kifi tare da kayan lambu gefen tasa ko 'ya'yan itace salatin tare da gida cuku
Tsarin Abinci na Carbohydrate ga Mata masu juna biyu
A wannan lokacin, jikin mace yana ɗanɗuwa da ƙarin buƙatar abinci mai gina jiki - tayin da ke tasowa yana ɗaukar mafi kyawun lafiya. Don hana raunin bitamin da sauran rikice-rikice na rayuwa, wani lokacin akan tsara abin da ke cikin carbohydrate yayin daukar ciki.
Adadin ya kamata ya zama wannan: carbohydrates - 60%, sunadarai - 20%, fats - 20%.
Abincin zai yi kama da wannan:
- Karin kumallo - wani yanki na kowane hatsi a cikin madara, kwai ɗaya, gilashin ryazhenka da sandwich na hatsin rai tare da cuku mai wuya
- Karin kumallo na biyu - kowane 'ya'yan itace
- Abincin rana - steamed meatballs da stewed kabeji a kirim mai tsami, karas ruwan 'ya'yan itace
- Abun ciye-ciye - dinbin berries da kefir
- Abincin dare - cuku gida tare da 'ya'yan itace da Berry salatin ko steamed kifi da apple compote.
Hakanan akwai shirye-shirye na musamman waɗanda aka tsara don mutanen da ke da nau'in jikin ectomorphic da kuma ga waɗanda galibi ke fama da rashin jin daɗi da tawayar.
Abubuwan kayan abinci masu dauke da maganin kafeyin (kofi, cakulan, koko), taliya da kayayyakin burodi, sabili da haka ba a ba da shawarar wannan hanyar abinci mai gina jiki ga marasa lafiya da ke fama da sukari mai tsauraran jini. Za'a iya yin amfani da abinci na gargajiya a cikin sau biyu a shekara.
