Mark Haub, farfesa a Jami'ar Kansas, wanda ke cikin ɗaliban ɗalibansa ya bayyana a sarari, abin da ke tabbatar da canjin nauyi.
Don nuna cewa asarar nauyi da farko ya dogara da yawan adadin kuzari da aka cinye, ya ɗauki makonni 10 yana cin yawancin abinci mara kyau: kukis, kwakwalwan, hatsi na sukari, cakulan, da sauran abinci “marasa abinci”.
Zaɓin irin wannan “abincin”, Dokta Haub ya rage amfani da su zuwa adadin kuzari 1800 tare da buƙata a jikin 2600. A farkon cin abincin BMI ya kasance 28.8 (ya yi kiba), kuma a ƙarshen, ya zo 24,9 ( na al'ada). Hakanan, yawancin alamun kiwon lafiya sun inganta sosai, musamman:
- Adadin cholesterol ya ragu da 14% (daga 214 zuwa 184)
- 20% ragu a cikin "mummunan" cholesterol (LDL) (daga 153 zuwa 123)
- 25% ya ƙaru "mai kyau" cholesterol (HDL) (37 zuwa 46)
- 39% ragu a matakan triglyceride a cikin jini (TC / HDL 5.8 zuwa 4.0)
- Glucose ya ragu daga 5.19 zuwa 4.14
- Yawan kitsen jiki ya ragu da kwata (daga 33.4% zuwa 24.9%)
- Jimlar canjin nauyi daga kilogiram 90 zuwa kilogram 78
Kashi biyu cikin uku (1200 kcal), ikonsa ya kasance sanannen kayan ciye-ciye: kek, kwakwalwan kwamfuta, hatsi, cakulan. Koyaya, ragowar na ukun (600 Kcal) Farfesan ya bar ƙarƙashin ganye, kayan lambu, girgiza furotin, wake gwangwani, da sauransu, abinci, wanda ya ci tare da danginsa, kamar yadda yake rubutawa, gami da, "ba wa yaro mummunan misali" . Ya kuma ɗauki multivitamin yau da kullun.
Saboda rashin nasarar gwajin, Farfesa ya ba da shawarar cewa duk kai tsaye a maimaita wannan kwarewar. Ya dai faɗi cewa kyakkyawan tunatarwa ne cewa da farko farkon adadin kuzari yana ƙayyade tasirin ƙarfin jiki da kuma sakamakon kiwon lafiya masu alaƙa. Ya ce: “Na yi wannan, na ci abinci mai ƙoshin lafiya, mafi koshin lafiya, duk da haka, ban zama ba. Saboda ina cin abinci fiye da yadda ake bukata don lafiya ”.
Har ila yau, Farfesa ya ba da shawarar cewa yawancin mutane suna cin abinci iri ɗaya a matsayin babban, kuma ko da muna tunanin cewa gaba ɗaya za a maye gurbinsa da amfani ga lafiyar abinci, zai zama dole a kirga kalori kuma a fahimci cewa wannan ba gaskiya bane. Amma farawa tare da rage rabon zai zama lafiyayyen tsari, kuma, don haka, sauƙin aiwatarwa.
Bidiyon Farfesa game da gwajin akan YouTube (Turanci).
Mark Haub's Kayan Abincin Nono
Da kyau, idan Farfesa na "botany" a gare ku ba shine hujja ta ƙarshe game da abin da abinci ke buƙata don zama lafiya da kyau ba, to ku tambayi kanku ta yaya mutum zai iya kallon wanda ke cin abincin McDonald's cheeseburgers biyu, babban soya, da babban gilashin sprite?
Haka ne, yana kama da Dwight Howard yana cin abinci a McDonalds. A cikin wannan misalin, ba shakka, mafi mahimmanci shine gargaɗin daidaitacce "kar a sake gwadawa." Energywararren ɗan wasa mai amfani da kuzari na yau da kullun na iya zama sau 2-3 sama da na yawancin mutane da kuma ciye-ciye akan adadin kuzari na 1500 mafi yawan mazaunan birni, bayan duk, don sanya shi a hankali, babba.
Don haka, yayin cin abincin “mara-abinci”, tuna, da farko, cewa cakulan da abin sha mai daɗi na iya ƙunsar kashi ɗaya bisa uku na adadin kuzari na yau da kullun, kuma ga abincin da ke ɗauke da mahimman abubuwan gina jiki a gare ku ƙila ba za su isa “sarari” a cikin isasshen isa ba. cin kalori. Hakanan, tuna cewa kayan zaki, waɗanda ake cinyewa da yawa ba sa haɓaka jin daɗi, amma akasin haka, ƙara yawan ci da yawan cin abinci.
Yanzu, a bayyane yake, koda kuwa kuna da shakku game da fifikon ƙididdigar adadin kuzari don kula da nauyi mai kyau, baku da shakku cewa daidaiton kuzari yana ƙayyade ci gaban ku na asarar nauyi ko karɓar nauyi. Kuma cikakken nazari ya nuna cewa kalori, ba tare da la’akari da yawan sunadarai, mai da kuma carbohydrates suna da mahimmanci don ragin nauyi ba.
Koyaya, a cikin dogon lokaci don kula da lafiya kwata-kwata bai isa a ƙidaya adadin kuzari ba, amma gabaɗaya yana buƙatar cikakken isasshen furotin da ƙananan ƙwayoyin cuta. Dr. Haub yayi maganin girgizar sunadarai da hadadden bitamin, amma tabbas mafi kyawun hanya shine samun duk abubuwan gina jiki daga ainihin abinci. Shirye-shiryen zamani kamar MWR, suna ba da dama don samun abinci mai kyau ko da tare da ƙaramar kalori wanda a cikin littattafan 80-shekara an ɗauke su marasa gaskiya. Rubuta menu da kuka fi so a madaidaicin kalori, kuma nauyin ku zai canza daidai da daidaiton kuzari.
Kuma a yanzu ba za ku iya jin tsoron abincin tarkacen abinci ba idan kun tabbata cewa yana ɗaukar ku fiye da adadin kuzarin da ake buƙata da “musanya” muhimman bitamin da kuma ma’adanai daga abincin. Rage nauyi kage!