Contents
Daidaitaccen abinci yana kama da mosaic, kowane yanki wanda ya dace da juna, ƙirƙirar hoto guda ɗaya. A cikin abinci, ana yin wannan rawar ta hanyar furotin, fats da carbohydrates. Don kula da lafiya, yana da mahimmanci ba kawai don cinye su akai-akai ba, har ma don yin shi daidai.
Daidaiton furotin
Sunadaran da ke cikin daidaitaccen abinci ba za a iya maye gurbinsu da wani abu ba. Ga jiki, duka sunadaran da ba su cika ba suna da mahimmanci. Na farko sun haɗa da samfuran asalin dabba (nama, kifi, madara), waɗanda ke ɗauke da dukkan mahimman amino acid. Rukuni na biyu ya ƙunshi abincin shuka. Duk da haka, wasu hatsi da dankali kuma na iya yin alfahari da cikakkun furotin.
An yi imani da cewa jikin balagagge yana buƙatar matsakaicin 90 g na gina jiki kowace rana. Amma a nan yana da mahimmanci a san yadda ake lissafin furotin a cikin abinci, dangane da salon rayuwa. Da farko, kuna buƙatar ƙididdige nauyin al'ada. Idan tsayin ku yana ƙasa da 165 cm, cire 100 daga gare ta, idan sama da 165 cm - cire 110. Sakamakon da aka samu shine yawanci nauyin al'ada. Dieters suna ninka nauyin al'ada ta hanyar 2. Wadanda ke da hannu a wasanni-ta hanyar 1.6. Sakamakon zai zama tsarin yau da kullun na furotin a cikin gram.
Jituwa na mai
Kowa ya san cewa bitamin suna taka muhimmiyar rawa a cikin abinci mai gina jiki. Amma, alal misali, bitamin A, D, E ba su shiga jiki ba tare da lipids ba, wato, mai, wanda ya sa kitsen wani abu mai mahimmanci, ba tare da ma'anar cewa suna ciyar da mu da makamashi ba.
Kamar yadda muke tunawa, akwai kayan lambu da kitsen dabbobi. Na farko suna wakiltar man kayan lambu da goro a cikin kowane iri-iri. Ana samun na ƙarshe da yawa a cikin man shanu, naman alade, cuku, kayan madara da aka haɗe, da ƙwai. Lura cewa kitsen kayan lambu yana ɗaukar kashi 30-40% na abinci, kuma dabbobi - 60-70%.
Yadda za a lissafta kitse don takamaiman nauyi? Ƙara nauyin al'ada da kuka sani da 0.8, kuma kuna samun mafi ƙarancin izinin yau da kullum a cikin grams. Akwai ka'idoji da aka kafa don shekaru daban-daban. Don haka, mata a ƙarƙashin shekaru 30 ya kamata su ci 90-120 g na mai kowace rana. Bayan shekaru 30, al'ada tana raguwa zuwa 80-115 g, kuma bayan shekaru 40 - zuwa 70 g kowace rana.
Wadatar carbohydrates
Wani muhimmin tushen kuzari shine carbohydrates, wanda ke da nau'ikan iri-iri. Dangane da kaddarorinsu, ana iya haɗa su zuwa ƙungiyoyi biyu: masu sauƙi (mai sauri) da kuma hadaddun (slow) carbohydrates. Glucose, fructose, sucrose, da lactose suna cikin masu sauki. Complex carbohydrates ana wakilta ta sitaci da glycogen. Fiber da pectin suna da mahimmanci musamman.
Jimlar amfani da hadaddun carbohydrates shine 80-85%, ragowar rabon ana lissafta shi ta hanyar sauƙin carbohydrates. Yadda za a lissafta carbs akayi daban-daban? Tuna nauyin ku na yau da kullun kuma ku ninka ta 2. Lura kuma cewa jikin mace yana buƙatar ƙarancin carbohydrates fiye da na namiji. Don haka, a matsakaita, mutumin da ke da salon rayuwa na yau da kullun zai iya wadatar da 350-380 g na carbohydrates kowace rana, yayin da mace ke da isasshen 200-250 g na carbohydrates. Ba a ba da shawarar wuce wannan iyaka ba, musamman idan ba kwa son samun ƙarin fam.
Calories don ma'auni
Don daidaitaccen abinci mai gina jiki, yana da mahimmanci ba kawai ka'idodin sunadarai, fats da carbohydrates ba, har ma da mafi kyawun rabo. Likitoci sun ba da shawarar bin tsarin da ke gaba: sunadaran yakamata a ware 30-35% na abinci, mai-15-20%, carbohydrates-45-50%. Kuna iya gano abun da ke ciki da abun ciki na caloric na samfurori daga tebur darajar makamashi.
Yanzu bari mu gano yadda za a lissafta adadin kuzari na rana. Anan muna buƙatar kalkuleta da wannan dabara: 655 + (9.6 × nauyin ku a cikin kg) + (1.8 × tsayinku a cm) - (4.7 × shekaru). Sakamakon shine adadin adadin kuzari wanda yayi daidai da menu na yau da kullun na daidaitaccen abinci. Don daidaito, yana da mahimmanci a la'akari da aikin jiki. Tare da salon rayuwa, adadin kuzari da aka samu ana ninka su da 1.2, tare da matsakaicin motsa jiki sau 3-4 a mako-ta 1.5, tare da ƙarin lodi-ta 1.7. Idan wannan lissafin yana tayar da ku, yi amfani da lissafin kalori na abinci na kan layi.
Lokaci yayi mana aiki
Don ƙarfafa sakamakon, ɗauki shawarwari masu amfani don cin abinci. Abincin karin kumallo ya kamata ya zama kashi 25% na abincin rana, abincin rana - 45%, abincin dare - 20%. Sauran rabon an tanada shi don abun ciye-ciye a cikin nau'ikan 'ya'yan itatuwa, berries, goro, yoghurts na halitta da sandunan makamashi. Kawai kar a dauke su da yawa.
Rage yawan shan sukari. Mara lahani, a kallo na farko, kamar alewa ko kukis, waɗanda aka ɗauka daga furen fure a wucewa, na iya lalata daidaiton abinci. Hakanan ana iya faɗi game da gishiri. Horar da kanku don kada ku ƙara gishiri zuwa shirye-shiryen abinci kuma ku maye gurbin gishirin teku da aka saba.
Yi ƙoƙarin cin abinci a lokaci guda, don haka metabolism yana farawa ta atomatik. Kula da nisan lokaci na sa'o'i 2.5-3 tsakanin abinci kuma ku zauna don abincin dare ba a baya fiye da sa'o'i 2 kafin barci ba. Wannan yanayin zai ƙara tasiri na daidaitaccen abinci.
Kamar yadda kake gani, lissafi na iya zama lafiya sosai. Madaidaicin kirgawa yana taimaka muku cikin sauƙin gina daidaitaccen tsarin abinci. Godiya ga wannan, jiki koyaushe zai kasance cikin tsari mai kyau, kuma zaku sami damar yin sauri da sauri ba tare da ƙarin ƙoƙari ba.