Contents
Rashin nauyi har zuwa kilogiram 12 cikin makonni 4.
Matsakaicin abun cikin kalori na yau da kullun shine 850 Kcal.
Abincin Glycemic Index (GI) sanannen fasaha ne na canza jiki. Dangane da wannan ka'idar, ana sanya takamaiman mai nuna alama ga kowane samfur. Don rasa ƙarin fam, kuna buƙatar iyakance kasancewar abinci tare da ƙimar glycemic mai girma a cikin abincin ku kuma ku mai da hankali kan abinci mara ƙarancin carb. A matsayin masu bin wannan bayanin fasaha, GI yana da tasiri akan hanyoyin rasa nauyi da kiyaye nauyin da ke akwai ba kasa da abun da ke cikin kalori na samfuran da aka yi amfani da su ba. Bari mu dubi menene menene.
Bukatun Abincin Glycemic Index
Daga mahangar kimiyya, GI na nufin ragin da duk wani abu mai dauke da carbohydrate ya karye a jikin mutum. Babban ma'auni don kwatancen shine saurin wannan aikin wanda yake faruwa tare da glucose, wanda alamunsa yake 100. Saurin lalacewar wani samfurin, mafi girman bayanansa da kuma damar ƙara nauyi mai yawa daga amfani da shi. Saitin sabbin kilogram ko rashin iya jefa su yana faruwa ne saboda gaskiyar cewa lokacin da sikari a cikin jinin mutum ya ɗaga, to sai a kunna kumburin sannan a sake insulin. Amma abinci mai ƙarancin carbohydrate baya haifar da tsalle a cikin sukari kuma baya haifar da matsalar da ke sama.
A takaice, abinci mai babban GI yawanci shine mai saurin carbohydrates, yayin da waɗanda ke da ƙananan GI ke saurin narkewa. Amma, ba shakka, don rage nauyi, kuna buƙatar yin la'akari dalla-dalla mai nuna alamun kowane abinci na musamman.
Wadanda suka yanke shawarar cin wannan hanyar ya kamata su ci daga jerin farko (low GI), wanda aka bayar a kasa. Ku ci haka har sai kun kai ga sakamakon da aka yi niyya, ko kuma har mai nuna alama a sikelin ya daskare na dogon lokaci.
Mataki na biyu ya kamata a ci gaba na makonni 2. Abincin da aka yarda yanzu a matakin farko ana iya haɓaka shi da abinci daga jeri na biyu (tare da matsakaicin GI). Wannan zai taimaka wajen daidaita sabon nauyin.
Bayan haka, zaku iya matsawa zuwa mataki na uku na abincin GI. Daga yanzu, idan baku son sake samun kiba, yakamata a gina menu akan samfuran daga jerin abubuwan da aka ambata kuma kawai a wasu lokuta ba da izinin cin abinci tare da babban glycemia.
Idan muka yi magana game da ƙimar asarar nauyi, a lokacin makonni biyu na farko don kowane kwana 7 yana yiwuwa a rabu da 2-3 kilogiram. An bayar da asarar nauyi mai sauri, musamman, saboda gaskiyar cewa yawan ruwa yana fita daga jiki. Bugu da ari, a matsayin mai mulkin, yana ɗaukar 1-1,5 kg.
Amfani da wannan fasaha, ana ba da shawarar yin biyayya ga ƙa'idojin abinci mai ɗanɗano kuma ku ci aƙalla sau 5 a rana, ba tare da yawan cin abinci ba. Wato, abincin yau da kullun ya dogara da manyan abinci guda 3 da 2 (kuma idan kun kwanta da dare - kuna iya 3) abun ciye-ciye.
Lura cewa samfuran furotin ba su da GI. Don haka, nama mai laushi da kifin kifi, ba a ambata a cikin jerin ba, za a iya ci daga mataki na farko na fasaha. Kada ku ƙi su. Lean protein zai iya taimaka maka rasa nauyi kuma ya ci gaba da jin dadi na dogon lokaci bayan cin abinci na gaba. Abincin dare yana da daraja aƙalla sa'o'i 2-3 kafin hasken wuta.
Foodsananan abinci na GI (har zuwa 40) sun haɗa da:
| Madara da babban kalori Products | Gurasa, hatsi | berries | Kayan lambu, 'ya'yan itace |
| duhun cakulan, kwayoyi madara mara kyau, yogurt mara mai mai, kefir | wake, shinkafa, dukan burodin alkama, buckwheat, farin flakes, gurasar sha'ir | ceri, Cranberry, cranberries, plums, strawberries, guzberi, Strawberry | koren kayan lambu, daban-daban kore, namomin kaza, lemo apples, tangerines, oranges |
Sai a ci su kamar sati biyu. Lura cewa, duk da ƙananan ƙimar glycemic, kwayoyi da cakulan suna da yawan adadin kuzari kuma suna da wadata a cikin mai. Don haka ba kwa buƙatar dogaro da su. In ba haka ba, hanyar rasa nauyi na iya zama abin tambaya. Bugu da ƙari, ba a ba da shawarar yin samfuran burodi da aka ba da izini a matsayin baƙo mai yawa a cikin abincin. Zai fi kyau a ba da izinin yanka 1-2 da safe ko lokacin abincin rana, amma ba ƙari ba.
Abincin GI na matsakaici (40-70) sun haɗa da:
| Gurasa da hatsi | 'Ya'yan itãcen marmari da ruwan' ya'yan itace | kayan lambu |
| dafa shinkafa, Burodin burodi, sha'ir flakes, ruwan zafi, kukis, taliya mai wuya, manka, garin alkama mafi girman daraja | peach, inabi, mangoro, Kiwi, zabibi, 'Ya'yan itãcen marmari, sabo shirya ruwan 'ya'yan itace | guna, Boiled dankali, eggplant, gwoza, dankali mai dankali, masara Peas na gwangwani wake gwangwani |
Shin kun kai nauyin da kuke so? Tsarma abincinku da wannan abincin. Koyaya, yakamata a sanya fifikon abinci mai ƙarancin glycemic kuma kula da nauyinku a gaba, auna kanku mako-mako.
Ana ba da izinin sha daga kowane abin sha a yawancin abinci na GI, shayi da kofi ba tare da sukari ba. Tabbatar shan ruwa. Kuma, ba shakka, motsa jiki zai taimaka don cimma asarar nauyi cikin sauri. Kuna iya gishirin abinci, amma kar a cika amfani da shi.
Misalin tsarin cin abinci ta hanyar glycemic index na sati daya (matakin farko)
Litinin
Karin kumallo: hatsi tare da madara.
Abun ciye-ciye: dintsi kwaya da apple.
Abincin rana: gasa kaza fillet da kamar wata sabo cucumbers.
Bayan abincin dare: gilashin kefir.
Abincin dare: buckwheat da orange.
Talata
Karin kumallo: wasu burodin hatsi da gilashin madara.
Abun ciye-ciye: gasa apple.
Abincin rana: gasa kifi fillet da salatin kokwamba da komai tare da kabeji.
Abincin dare: gilashin yogurt na gida ba tare da ƙari ko kefir ba.
Abincin dare: filletin naman sa da aka gasa a cikin kamfanin broccoli.
Laraba
Abincin karin kumallo: oatmeal, wanda a ciki za ku iya ɗan ƙara madara da nutsan goro yayin girki.
Abun ciye-ciye: Tuffa da dukan burodin hatsi.
Abincin rana: wani yanki na dafaffen shinkafa da yanki dafaffen kifin; sabo ne kokwamba.
Bayan abincin dare: gilashin kefir.
Abincin dare: gasa dafaffen kifin da apple.
Alhamis
Karin kumallo: buckwheat tare da madara da gilashin yogurt.
Abun ciye -ciye: salatin cucumbers da farin kabeji.
Abincin rana: oatmeal da yanki dafaffen kifin; Apple.
Bayan abincin dare: gilashin kefir.
Abincin dare: dafaffen filletin kaza da letas.
Jumma'a
Karin kumallo: oatmeal tare da pam guda da kwayoyi.
Abun ciye-ciye: wani yanki na duhu cakulan da rabin gilashin madara.
Abincin rana: dafaffen filletin kaza; kamar cokali biyu na buckwheat; sabo ne kokwamba.
Abincin rana: gasa apple tare da dintsi na kwayoyi.
Abincin dare: gasa kifi da ganye da dafafaffen wake.
Asabar
Karin kumallo: kamar burodin hatsi da gilashin kefir.
Abun ciye-ciye: dintsi na goro.
Abincin rana: wani yanki na shinkafa da sabbin cucumbers da ganye.
Abincin dare: gilashin madara ko yogurt mara komai.
Abincin dare: naman sa da aka gasa da broccoli a cikin kefir-lemon miya.
Lahadi
Abincin karin kumallo: wani ɓangare na oatmeal tare da lingonberries ko strawberries.
Abun ciye-ciye: gilashin kefir.
Abincin rana: shinkafa tare da filletin kaza da gasa broccoli.
Lafiya, apple.
Abincin dare: dafaffen kifi da farin salatin kabeji, kokwamba da ganye.
NoteIdan kana jin yunwa kafin ka kwanta, sai ka sha karamin kefir.
Glycemic index rage cin abinci contraindications
Abincin GI an dauke shi daidaitaccen tsarin tsarin abinci wanda yawancin masu gina jiki da likitoci ke tallafawa.
- Ba shi yiwuwa a ci bisa ga ƙa'idodinta kawai idan akwai rashin lafiya mai tsanani, wanda a ciki ake buƙatar abinci daban.
- Tare da gyare-gyare (musamman, ƙari na man kayan lambu don kada jiki ya rasa kitsen mai), yakamata matasa, mata masu ciki da uwaye masu shayarwa su kiyaye tsarin.
- Tattaunawa tare da ƙwararren likita ba ya cutar da komai.
Fa'idodin Abincin Abincin Glycemic
- Kyakkyawan abinci mai gina jiki don ƙididdigar glycemic shine cewa, baya ga rage kiba, daidaitaccen tsarin tafiyar da rayuwa shima yana faruwa. Wannan yana taimakawa kiyaye sabon jiki.
- Hakanan, bisa ga sake dubawa, abincin GI yana da kyau don ma'amala da jaraba da zaƙi da kayan abinci mai-kalori mai nauyi.
- Abubuwan da ke da kyau na fasaha za a iya la'akari da abincinsu mai daɗi, yiwuwar yawan abinci, da ƙarfafa rigakafi.
- Yawan kayan lambu, 'ya'yan itatuwa da sauran fa'idodi a cikin menu na taimakawa rage haɗarin cututtukan zuciya da jijiyoyin zuciya, ciwon sukari, kiba da sauran matsaloli da yawa na jiki.
- Wannan hanyar rage kiba tana da kyau ga mutanen da ke da raunin insulin.
- Bayan haka, yin amfani da abinci tare da babban GI ba cutarwa ba ne kawai ga adadi, amma a zahiri yana barazanar lafiya.
Glycemic Index Abincin Abincin
- Daga cikin rashin dacewar abincin GI, kawai ana iya bambance shi ne kawai.
- Don rage ƙimar jiki sosai, kuna buƙatar sake fasalin ɗabi'arku ta cin abinci na dogon lokaci, kuma ku bar ƙa'idodi na yau da kullun na dabarun rayuwa kuma ku kiyaye na dogon lokaci.
Sake amfani da abincin GI
Idan kanaso ka maimaita tsarin abinci na GI, yana da kyau ka jira aƙalla wata guda bayan ƙarshen matakinsa na biyu.