Abubuwan cin abinci mara amfani mai saurin motsa jiki: tebur mai halatta kuma an hana abinci

Yawan kiba matsala ce ta gaggawa wacce ke haifar da matsala da yawa. Don rasa nauyi, wasu mutane kan rage kiba mai yawa.

Amma mafi ma'ana da saurin sakamako yana ba da raguwa a cikin yawan sukari a cikin abincin. Robert Atkins ne ya gabatar da shawarar rage cin abincin karas.

Irin wannan abincin yana da matukar buƙata a yau. Akwai tebur na samfuran abinci tare da abinci mai ƙarancin carb, wanda ke taimaka wa mutumin da yake so ya cire ƙarin fam don shirya jerin abincinsa na yau da kullun.

Karanta ƙari game da abin da za ku iya ci tare da abincin low-carb, da kuma abin da ba za ku iya ba, domin ku hanzarta sauke nauyi sannan ku kiyaye nauyi a al'ada, labarin zai faɗi.

Yaya abinci yake aiki?

Gaskiya tsarin aikin Robert Atkins yana aiki da kimiyya.

Abincin da ke cike da ƙwayar carbohydrate yana taimaka wa mutane su rasa nauyi sau uku cikin sauri kuma fiye da abinci mai ƙima.

A wannan yanayin, ƙashin jikin yana ƙone da farko a cikin mahaifa.

Abincin Robert Atkins ana iya kiransa abincin da ya dace. Ka'idar aikinsa mai sauki ce. Carbohydrates yana hade da kwayoyin sukari. Suna shiga jiki da abinci.

Wani sashi na glucose yana shiga cikin jini kuma yana ba mutum isasshen ƙarfin, kuma ɗayan ɓangaren yana haɗuwa da nau'in adon mai. Tare da rashi na wannan sinadari na kwayoyin, ketosis yakan faru, lokacin da kitsen mai ya fara cinye shi don sake sarrafa makamashi da aka ciyar.

Rage nauyi yana faruwa saboda:

• cire ruwa mai yawa daga jiki. A makonni biyu na farko na abinci, saurin asara mai nauyi yakan faru. Likitocin sun yi bayanin shi ta wannan: tare da raguwar matakan insulin a cikin jini, kodan sun fara kawar da sodium mai yawa, wanda hakan ke haifar da riƙe ruwa. Hakanan an rage abubuwan da ke cikin glycogen, wanda ke da ruwa a cikin hanta da tsokoki, kuma an rage su;
• ƙananan matakan insulin. Ofaya daga cikin ayyukan wannan hormone shine samuwar da ajiyar ƙwayoyin mai. Sabili da haka, tare da raguwa, ana lura da asarar nauyi;
• asarar ci. Abincin abinci mai gina jiki yana nunawa ta yawan amfani da furotin, wanda ke taimakawa rage yawan ci da kuma hanzarta tafiyar matakai na rayuwa. Protein yana haɓaka ƙwayar tsoka, wanda jikin mutum ya fara ƙona ƙarin adadin kuzari kowace rana. Hakanan kuna so ku ci ƙasa kaɗan saboda ƙoshin abincin. Akwai zaton cewa rage yawan ci yana da alaƙa da tsarin leptin na hormone.

Baya ga fada da nauyi, abincin ya kuma taimaka inganta kiwon lafiya, ya rage hadarin bunkasa cututtukan zuciya da ciwon suga. Saboda haka, waɗannan mutane waɗanda ke da matsalar nauyi kuma suna da alaƙa ga cututtukan endocrine ana bada shawarar su ware abinci mai-carb daga abincinsu.

Yawan Carbohydrate

Ba shi yiwuwa a cire sukari gaba daya daga abinci. Tabbas, kawai akan abincin furotin, aikin hankali da aiki na jiki ba zai yiwu ba. A rana ta biyu na irin wannan abincin, nutsuwa, rauni da rashin tausayi sun bayyana.

A kan karancin abincin carb, wannan baya faruwa. Tasirin menu yana baka damar kula da lafiya na yau da kullun kuma a lokaci guda rasa karin fam.

Lokacin yanke shawara don ci gaba da tsarin abinci, kuna buƙatar sanin mafi kyawun adadin carbohydrates: 100-150 grams ya kamata a cinye kowace rana (3-5 grams ya kamata ya faɗi 1 kilogram na nauyin jiki). Bugu da ƙari, fiber ya kamata ya zama 30-40, kuma sitaci, sukari - 110-120 grams.

Yana da mahimmanci raguwa a cikin matakan sukari yana faruwa a hankali. Da farko kuna buƙatar sake fasalin abincin ku na yau da kullun, ƙayyade abubuwan da ke cikin kwayoyin halitta a ciki. Na gaba, kuna buƙatar ƙirƙirar menu don kwanaki 7, yayin rage carbohydrates kowace rana har zuwa mafi kyawun matakin.

Kifi, abincin teku, nama

Tsarin abincin Robert Atkins zai roki wadanda suke son kifi da abincin teku. An bada shawara a ci kifayen teku. Tun da kogin ya ƙunshi ƙarin abubuwan kwayoyin da ke aiki a matsayin tushen kuzari.

Yana da amfani a haɗa trout, flounder, mackerel, salmon, tuna a cikin abincin abinci mai ƙarancin-carb. Irin waɗannan jita-jita za su daidaita jikin tare da sunadarai masu haske da mayukan polyunsaturated mai.

Kalmomin bakan gizo

Amma ƙara cin abincin teku a menu, kuna buƙatar yin hankali. Tunda a yawancin adadin irin wannan abincin a cikin wasu mutane na iya tayar da haɓakar halayen rashin lafiyan cuta. Daga nama, ana bada shawara a hada kaji, ducklings, goose, turkey a cikin abincin. An ba da shawarar nama da kayan sawa da kayan kifi (sausages, sausages, abincin gwangwani, naman alade) ba da shawarar ba.

Sau da yawa, irin waɗannan abincin suna dauke da sukari mai yawa. Sabili da haka, yanke shawarar siyan irin wannan abincin, dole ne a hankali bincika bayanin da aka nuna akan lakabin. Don shirya menu daidai, yana da amfani don sanin yawancin carbohydrates a cikin kifaye iri iri da nama.

Teburin da ke ƙasa ya nuna abin da za ku iya ci a kan ƙaramin abinci mai karan-carb, wanda ke nuna adadin carbohydrates a cikin kilo 100 na samfur:

Abubuwan samfuran da ke sama don abinci mai ƙarancin carb suna da matuƙar shawarar a saka su a cikin abincinku na yau da kullun ga waɗancan mutanen da ke ƙoƙarin cire karin fam

Kayan lambu

Baya ga nama da kifi, kayan lambu ya kamata ya kasance akan menu. Wasu mutane suna tunanin cewa ba za ku iya cin irin wannan abincin ba a abincin da Robert Atkins ya ba shi. Amma wannan dabara ce: yawancin 'ya'yan itace da kayan marmari kayan lambu suna taimakawa wajen rasa nauyi. Babban abu shine a zabi waɗancan abincin da ke ɗauke da ƙarin fiber.

Jerin abincin abinci mai karancin abinci yana da mai zuwa:

• cucumbers
• turnip;
• kabeji;
• namomin kaza;
• gourds;
• seleri;
• radish.

Tebur da ke ƙasa yana nuna adadin carbohydrates a wasu kayan lambu:

'Ya'yan itãcen marmari da berries

An yarda da wasu berries da 'ya'yan itatuwa don amfani yayin abincin Robert Atkins. Abarba, plums, gwanda, apricots suna da amfani musamman. Wadannan abinci suna kara kona kitse. Hakanan zaka iya bambanta abincinka tare da strawberries marasa amfani da sukari.

Haɗe da gwanda a cikin abincinku zai taimaka

Kada ku cutar da innabi, lemu, lemu da lemos. Wadannan 'ya'yan itatuwa zasu wadatar da jiki da bitamin da zare. A cikin adadi kaɗan an kuma ba shi izinin cin pears, tangerines da inabi. Abubuwa masu amfani waɗanda aka samo a cikin 'ya'yan itace da' ya'yan itace zasu taimaka wa jiki yayin cin abinci.

Tebur da ke ƙasa yana nuna abubuwan sukari na wasu 'ya'yan itatuwa da berries:

Ganin abin da ke cikin carbohydrate na abinci, zaka iya zaban 'ya'yan itatuwa da berries wanda zai taimakeka ka rasa nauyi.

Abin da ba za ku ci ba?

Kuna buƙatar sani don rage nauyi da sauri kuma kar ku sami karin fam a nan gaba (wanda abincin low-carb ya riga ya taimaka don rasa), jerin abincin da yafi dacewa don warewa daga abincin yau da kullun.

An hana abinci don rage cin abinci mai karko:

• burodi, mirgine. Kuna iya maye gurbinsu da muesli ko buɗaɗɗen burodi na musamman don rasa nauyi;
• Taliya
• Cakulan
• zuma;
• Sweets;
• dankali
• tsiran alade;
• 'ya'yan itatuwa masu zaki;
• semolina, alkama da shinkafa shinkafa. Buckwheat da oatmeal kawai ba za su cutar da cuta ba;
• kirim da kirim mai tsami. Amma cuku, kefir, gida cuku da madara an yarda su ci;
• abin sha mai tsami (ruwan lemon da aka shirya, soda, shayi).

Arancin abincin carb da shinkafa na iya dacewa. A kan bushewa, an ba shi damar ci launin ruwan kasa da shinkafa ja a matsakaici.

Bidiyo mai amfani

Ana ba da shawarar rage cin abinci mai ƙoshin abinci har ma da masu ciwon sukari. Me zan iya ci kuma waɗanne irin jita-jita zan iya dafawa? Amsoshin a cikin bidiyon:

Saboda haka, ga waɗanda suke so su cire ƙarin fam, tebur na samfuran samfuri tare da rage abincin carb yana da amfani. Bayan kammala rage cin abinci ta amfani da wannan tebur, da sauri zaka iya rasa nauyi kuma ka daidaita nauyi.

Abincin da ya dace yana hanzarta tafiyar matakai na rayuwa, yana rage matakan insulin, testosterone, yana kawar da ruwa mai yawa. A lokaci guda, yana da amfani kuma yana baka damar saturate jiki tare da abubuwan da ake bukata na micro da macro.