Da farko, an haɓaka tsarin rage yawan abinci mai narkewa a jiki don rage tasirin carbohydrates akan matakan sukari a jikin mutum. Jerin samfuran samfura tare da ƙarancin hypoglycemic index wanda kuma ya ba da damar samun carbon a hankali cikin jinin ya ƙaddara. Mutum yakan ji tsawon rai.
Lokacin ƙayyade ma'anar glycemic index na samfuran, an dauki glucose a matsayin tunani. Gididdigar ta glycemic index an daidaita ta zuwa raka'a 100. Productsarin samfuran samfuran glycemic na samfurori an kwatanta da wannan darajar. Ya kasance mafi kusantar daidaituwa, da sauri samfurin yana ɗaukar samfurin, da sauri matakan glucose yana ƙaruwa.
Yau, rage cin abinci da kuma ingantacciyar rayuwa sun zama abin dacewa. Wasu mutane suna da kiba, wanda ba kawai haifar musu rashin jin daɗi ba ne, har ma yana da sakamako mara kyau na lafiya. A irin waɗannan halayen, mafi kyawun zaɓi shine zaɓar abinci tare da ƙarancin glycemic index.
Ka'idojin ka'idodi na rage yawan cin abinci mai narkewa
An shawarci masana ilimin abinci su kula da ka'idodi biyu na asali lokacin da ake amfani da tsarin abinci don ƙin jinin haila.
Dokar farko ta abinci
A farkon matakin rage cin abinci, duk abincin da ke dauke da babban glycemic index yakamata a cire shi daga abincin. Waɗannan sun haɗa da 'ya'yan itatuwa masu zaki, zuma, dankali, popcorn da wasu samfurori. Amfani da su yana haifar da Burtaniya don haɓaka nauyin jiki.
Mahimmanci! Bai kamata ku tsayar da iyaye mata da masu shayarwa nan gaba zuwa tsarin abincinsu ba, saboda waɗannan samfuran suna ɗauke da abubuwa masu amfani da suka wajaba don ci gaban yaran.
Irin wannan abincin yana takaddama ga mutanen da ke da tsananin motsa jiki ko 'yan wasa Don ingantaccen kiwon lafiya, ana bada shawarar amfani da carbohydrates na narkewa.
Tushen abincin yakamata ya zama ganye, wake, wake, kayan lambu, lemu, kayan kiwo har ma da wasu kayan zaki, irin su marmalade.
Na biyu mulkin abinci
Wani lokaci bayan bin abincin, ana iya gabatar da samfurori tare da ƙididdigar glycemic game da raka'a 50 a cikin abincin. Zai iya zama kuki, durum alkama, ruwan 'ya'yan itace sabo daga' ya'yan itatuwa da kayan marmari, cakulan duhu, hatsi.
Irin waɗannan samfurori ana bada shawara don cinye su da safe. Koyaya, ba da shawarar ci farin gurasa ko kayan alade ba.
Yarda da irin waɗannan dokokin yana ba ku damar kawar da kilogram 4-5 na nauyi a cikin watanni uku. Ba a cimma wannan sakamakon ba, koda kun kasance gaba ɗaya sun ƙi amfani da mai. Koyaya, kafin amfani da wannan abincin, kuna buƙatar tuntuɓar masanin lafiyar abinci kuma, idan ya cancanta, ɗauki gwaje-gwaje.
Pyramid Abinci
Lokacin da ake bin abinci mai ƙoshin abinci, yana da mahimmanci don ware ƙashin fitsari da haɓaka adadin carbohydrates a cikin abincin. Zai iya zama
- wake
- 'ya'yan itataccen sukari
- ba a girka hatsi ba
- samfuran kiba mai ƙarancin mai.
Ga balagagge, yawan adadin kuzari 1,500 a rana ana ɗaukar shi al'ada ne.
Idan nauyin mutum ya wuce kilogiram 100, to za a iya ƙara yawan al'ada zuwa adadin kuzari 2000. Tare da wannan adadin kuzari, yana yiwuwa a rasa kusan kilo a cikin kwanaki 7.
A gefe guda, duk wannan an zaɓi shi akayi daban-daban, kuma lissafin kalori ba koyaushe yake daidai ba. Plusari, kuna buƙatar fahimtar ko mutum ya tsunduma cikin aiki na jiki, tsawon lokacin da ya hango a cikin wurin zama, da sauransu. Menene metabolism dinsa.
Samfuran menu na rana
Duk abincin dole ne ya kasu kashi uku. Acksaramin abubuwan ciye-ciye, kamar su apples ko kowane 'ya'yan itace mara nauyi, an yarda dasu yayin rana. Don karin kumallo, madara ko ruwan 'ya'yan itace ana bada shawarar, tare da oatmeal tare da tablespoonsan tablespoons na raisins.
Don abincin rana, mafi kyawun zaɓi zai zama miyan kayan lambu, yanka sau 2-3 na abinci, 'ya'yan itatuwa.
Don abincin dare, dafaffen naman sa, wake da ganye. Hakanan zaka iya skim yogurt ko kefir.
Idan an kula da rage yawan hypoglycemic na wani lokaci, za a iya samun raguwa a hankali cikin nauyin jiki. Koyaya, kada a jira sakamako mai girma nan da nan. Da farko, za a rage nauyi ta hanyar rage ruwa a jiki da kona mai.
Fa'idodin abinci mai gina jiki
Babban amfanin wannan nau'in abincin sun hada da:
- low farashin kayayyakin. Kayan lambu, kayan lebur da hatsi suna da ƙananan farashi idan aka kwatanta da abincin furotin;
- sauki. Don bin irin wannan abincin yana da sauki sosai, kawai kuna buƙatar cire kayan maye da gari. Kuna iya sarrafa abincin tare da kayan marmari da ganyayyaki, haka kuma ƙara kifi. Irin wannan abincin yana da kyau ga masu cin ganyayyaki;
- tushe. An yi imani cewa don rasa nauyi, kuna buƙatar cinye adadin kuzari 30% fiye da yadda ake buƙata. Koyaya, wannan a zahiri bashi da wani tasiri. Hanya mafi inganci don asarar nauyi shine zaɓi abinci tare da ƙarancin glycemic index. Irin wannan abincin yakan cika mutum da sauri kuma ba zai sake jin wani yunwar ba;
- mummunan tasirin ba kaɗan bane. Don rage cin abincin da za a daidaita, masana harkar abinci sun bada shawarar a dauki karin sinadarai don magance wasu abubuwan abinci da ake shigowa da su. Ta bin tsarin rage yawan abinci, mutum ba kawai yana rasa nauyi ba, amma yana jin daɗin rayuwa.
