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Game da dokoki kan abubuwa masu mahimmanci daban-daban - bitamin da ma'adinai - mun ji sau da yawa. Wataƙila kowannenmu ya sha bitamin a wani lokaci na rayuwa. Wadannan abubuwa ana kiransu “kananan kwayoyin” saboda yawansu ya yi kadan matuka idan aka kwatanta shi da yawan abinci, kuma babu wani kaso mai tsoka na yawan abincin ko karfin makamashi na jiki. Amma ta yaya abubuwa suke tare da “abubuwan gina jiki” - sunadarai, ƙwayoyi, da kuma carbi? Shin akwai kyawawan dabi'u "mafi kyau duka" don waɗannan abubuwan gina jiki? Shin akwai mafi ƙarancin tilas ko mafi girma? Shin akwai wani abu mai kyau ko mara kyau don “cin abinci”? "Rashin abinci mai gina jiki" mai?
Abin mamaki, ban da mafi ƙarancin ƙa'idodi da ake buƙata na furotin da muhimman amino acid, da nau'ikan kitse masu muhimmanci iri biyu, da duk wasu ƙimomin amfani da macronutrients, a halin yanzu yanki ne na bincike-bincike na ilimi game da abinci mai gina jiki, yana haifar da jayayya mai tsanani. Zuwa yau, kimiyyar hukuma ba ta iya bayar da shawarar takamaiman mafi kyau ga kowa rabo na P / C / F. Duk wasu lambobin da kuka haɗu a cikin adabi na iya zama ko dai shawarwarin masu zaman kansu ko kuma ƙididdigar ƙididdigar ƙididdigar lissafi kuma ga mutane daban-daban, ƙila za su iya karɓa a cikin digiri daban-daban. A yanzu kawai ra'ayi shine caloric - ma'ana, jimillar ƙimar makamashi tana ƙayyade yadda a cikin dogon lokaci yake sauya nauyi, kusan ba tare da la'akari da gwargwadon abubuwan da mutum ya ƙunsa ba. A ƙasa za mu faɗi game da mahimman abubuwan da suka danganci adadin da nau'in nau'ikan kayan masarufi daban-daban, kuma mu ba da wasu ka'idoji waɗanda ke cikin duniya. Waɗanda kawai ke da sha'awar binciken taƙaitawa da lambobi, na iya tsallakewa zuwa ƙarshen.
sunadaran
Babu shakka, furotin shine mafi mahimmanci na ƙwayoyin macronutrients. Idan ba wata mummunar illa ga lafiyar mutum da za a iya haifar da kusan babu carbi ko babu kitse (tare da wasu keɓaɓɓu), rashin rashi a cikin abinci mai wadataccen furotin na weeksan makwanni, wasu lokuta kwanaki, ya zama mummunan rauni ga dukkan tsarin na jiki, gami da waɗanda nan da nan za a lura da su game da tsarin garkuwar jiki, haɗakar jini, ingancin fata, hanyoyin warkarwa / murmurewa.
Mafi ƙarancin mizani don amfani da cikakken furotin da amino acid ɗin mutum an ƙaddara. Na dogon lokaci, sun ɗauki nau'ikan ƙa'idojin dokoki a duk ƙasashe da kuma matakin ƙasa da ƙasa. A mafi yawan ƙasashe, sun kai 0.8-1 g na furotin a kowace kilogram na nauyin jiki, idan har cewa amfanin furotin (a siffofi daban-daban an bayyana shi daban). A cikin tsarin kasarmu ana daukar cikakken abincin furotin a matsayin daya, wanda a kalla kashi 50% na sunadarin ya fito ne daga tushen dabbobi.
Amma game da iyakar cin abinci mai gina jiki, har yanzu babu tabbaci. Dokokin don amintaccen kewayon amfani da sunadarai da ake kira 100-160% na al'ada. Hukumar ta WHO ta kammala da cewa akalla sau biyu adadin furotin da ya danganta da ka'ida yana da lafiya. A cikin ƙa'idodin Amurkawa, karɓar karɓar furotin mai karɓa ana yin la'akari da kewayon 10-35% na yawan kuzarin (yana ɗaukar kyakkyawan abinci).
Yawancin karatu sun nuna cewa yawancin mutane suna cinye sunadarai adadi da yawa fiye da 2 g / kg ba tare da wata illa ba. A wani bangaren kuma, a yayin matsalar gazawar koda ko kuma cuta a bangaren narkewar abinci mai yawa na iya cutar da jiki. Yana da mahimmanci a sani ga waɗanda ke cikin aikin ginin jiki da sauran motsa jiki, domin duk da cewa gwaje-gwajen sun tabbatar da cewa cin furotin fiye da 2G / kg bai inganta haɓakar tsoka da wasan motsa jiki ba (kuma a cikin wasannin da ba tashin hankali ba fiye da 1.5 g / kg), sanannen imani cewa "gwargwadon cin furotin, yawancin tsoka zai yi girma".
Akwai bincike daban game da mummunan tasirin yawan amfani da furotin ga kodan, girma, da kuma kiyaye ƙasusuwa masu lafiya, duwatsun koda, da cututtukan zuciya. Amma yawancin sakamakon har yanzu suna da rikice-rikice kuma babu tabbataccen cikakken bayani a wannan lokacin da za'a iya yi, aƙalla cikin layin da ke sama.
Amma ya zama dole a tuna game da samar da jiki da ruwa mai yawa yayin cinye furotin mai yawa: sabanin sauran kayan abinci mai gina jiki, furotin ba zai iya ƙone jikinsa sosai ba, don haka nitrogen ɗin da ba a amfani da shi yana ɗaure cikin urea kuma yana fita daga jini ta cikin kodan, kuma wannan aikin yana buƙatar adadin ruwa mai yawa.
Hakanan, ba duk mutane zasu iya shan yawancin furotin ba. Ga wani yana da sauƙin cin furotin 200-300 g a rana, wasu mutane suna narkewa har ma gram 150. Akwai rahotannin da ke cewa, wani bangare, ikon narkar da yawancin furotin an riga an kaddara shi ta hanyar dabi'a, kuma ga wasu daga cikin mutanen Arewa - fiye da kashi 99% na yawan jama'a suna iya jurewa da yawa ta hanyar zamani, yawan furotin kullum.
Dangane da amfani da abinci mai yawan furotin don asarar nauyi, irin waɗannan abubuwan sun tabbatar da abubuwa biyu masu kyau:
- Sunadaran - “saturating” macronutrient. Yana bayar da koshi mafi tsawo, kuma yana samar da mafi girman “tasirin zafin jiki”.
- Sunadaran, cikin karin rashi a cikin abinci mara ƙarfi, suna taimakawa wajen kiyaye ƙwayar tsoka yayin rage nauyi.
Yawancin hanyoyin rage nauyi suna amfani da abinci tare da babban adadin furotin a matsayin mafi dacewa, ko ma mafi “tasiri” don asarar nauyi. Kodayake ainihin gwaje-gwajen sun nuna cewa babban lamarin har yanzu yana cikin adadin kuzari, koshi, da kiyaye tsoka, a bayyane, mahimman abubuwan da suka shafi tasirin kai tsaye na kai tsaye a kaikaice.
Hakanan, akwai sanannen abinci wanda za'a iya cin furotin a cikin adadi mara iyaka, kuma ba za ku iya cin kusan komai ba. Waɗannan abubuwan abinci suna aiki da gaske, saboda matsakaicin adadin furotin na yau da kullun wanda zai iya sarrafa hanta da kodan, shine 250-400 g, wanda a bayyane yake ƙasa da adadin kuzari na yau da kullun (2000-3000 kcal).
Koyaya, ga waɗanda suke ƙoƙari su rayu akan irin wannan abincin, yana da amfani sanin game da alamomin guba na furotin da kuma kula da lafiyar kododin nasu. Abin ban dariya cewa guba mai gina jiki a Turanci ana kiranta “yunwa zomo”. An bayyana shi ne da farko a cikin Indiyawa na Arewacin Amurka waɗanda aka tilasta su a cikin wasu lokutan rayuwa don kawai naman mai mai zomo. Idan a cikin makon ba su sami ƙarin mai ko abinci mai ƙoshin abinci ba, an tsananta musu, gudawa, ciwon kai, rauni, da yunwa da ba a iya sarrafawa.
Sabili da haka, ƙayyade abincin ku, ku tuna duk abubuwan da ke sama kuma zaɓi abin da ya dace da ku.
fats
Matsalar wadatar mai mai yawa ta shiga cikin tambayoyi daban-daban:
- Bayar da acid mai mahimmanci (omega-6 da omega-3).
- Tanadin wadataccen narkewar abinci
- Inganta haɗarin haɗarin cututtuka daban-daban.
Bari mu fara da gaskiyar cewa wasu mai (omega-6 da omega-3) suna da mahimmanci, jiki ba zai iya haɗa su da kanta ba kuma dole ne ya samo su daga abinci. Duk da cewa an tabbatar da wannan gaskiyar, ba a tabbatar da ainihin girman bukatun ɗan adam a cikin waɗannan abubuwan gina jiki ba, shawarar da ƙa'idar WHO ta ba da ƙarancin isa (AI - Isasshen akeaukarwa) don omega-3 shine 0.5%, abun cikin kalori (anan gaba ake magana a ko'ina, idan ba'a bayyana ba in ba haka ba, kashi yana nufin adadin yawan kuzarin kuzari) don omega-6 2.5%. Rashin gazawa mai tsanani yawanci yakan faru yayin amfani da shi sau da yawa ƙarami, kuma rashi na omega-6 yana bayyana, da farko, a cikin fata da hanta, da omega-3 a cikin alamun alamun jijiyoyin jiki.
Differentasashe daban-daban suna da valuesan ra'ayoyi daban-daban don mafi ƙarancin izinin, amma, kamar yadda za'a tattauna a gaba, yawan waɗannan adadi yana da amfani ƙwarai, sabili da haka yawanci ana saita wasu keɓaɓɓun kewayon.
Daga mahangar tasiri a kan narkewa, kitse na inganta shayar da bitamin mai narkewa, tare da rage motsi na abinci ta hanyar hanyar narkewa, wanda ke inganta shayarwar abinci mara narkewa. Rage yawan kitsen da yake kasa da 20% yana da hadari saboda yana haifar da barazanar rashin shan sauran abubuwan gina jiki kuma bashi da mahimmin mai mai ƙanshi.
Bari mu juya zuwa ga aikin motsa jiki na kitse daban-daban da tasirin su akan kasada daban-daban.
Daga mahangar rage yawan cholesterol na jini, musamman LDL, yana da amfani a rage adadin mai da kuma TRANS mai a abinci. A cikin ƙa'idodin ƙasashen duniya na zamani an ƙayyade azaman iyakar izinin, 10% mai ƙanshi da 1% TRANS mai, amma an bada shawarar dama, idan zai yiwu, don rage yawansu a ciki don kiyaye daidaitaccen abinci.
Duk da yake polyunsaturated fatty acid yana rage adadin LDL sosai kuma yana ƙaruwa HDL. Dangane da ƙuntatawa, waɗanda za a tattauna a ƙasa, ana ba da shawarar ƙara rabonsu a cikin abincin. Polyunsaturated omega-3 yana rage samuwar thrombus, saboda haka karuwar rabonsu ana kuma ganin yana da amfani a mahallin rage CVD.
Amma ƙuntatawa akan matsakaicin adadin fatsin polyunsaturated, musamman omega 3, sun fi ƙarfi. Kwayoyin da ba su da yawa idan aka cinye su da yawa, suna haifar da ƙarfafa aiwatar da peroxidation na lipid, wanda ke lalata membran tantanin halitta. Musamman haɗarin halin da ake ciki shine ƙarancin bitamin E. Matsakaicin adadin da a halin yanzu aka yarda da matsayin ƙasashen duniya shine 9% don omega-6 da 2% zuwa omega-3 a cikin nau'in alpha-linolenic acid (tuna, wannan shine “kayan lambu”) omega-3 daga Flaxseed da waken soya, gyada, da sauransu). Bugu da ƙari an ba da izini har zuwa 2g (gwargwadon ƙa'idodin Amurka da wasu ƙasashe har zuwa 3 g) omega-3 (omega-3 daga kifin mai, DHA+EPA, docosahexaenoic+eicosapentaenoic acid).
Ban da duk abin da ke sama, ga lafiyayyun mutane, kimiyyar zamani ba ta da tushe don shawarwarin kowane takamaiman kitse a cikin abincin. WHO da yawancin ƙasashe suna shirya kitse kamar yadda ake karɓa, zangon 20-35% na jimlar kuzarin yau da kullun. Amma don wani mutum na musamman ana iya ba shi shawarar wasu ƙimomin, idan wannan yana tabbatar da fa'idar abincin da lafiyarta.
A takaice game da mahimmancin kitse don rage kiba. Gwaje-gwaje sun tabbatar da cewa don rage nauyi yawan kitse a cikin abinci ba shi da daraja, kawai adadin kuzari. Mafi yawan lokuta, matsaloli game da fata, hanta, da kuma kayan haihuwar mace suna taɓarɓarewa, ba tare da sani ba, suna rage yawan cin mai zuwa kusan sifili, la'akari da cewa hakan zai shafi kitsensu sosai. Yaudara ce mai cutarwa sosai, mai mai cin abinci ba “ta atomatik ya tafi zuwa ga ɓangarorin” ba, kuma rashin wadataccen kitse maras karɓa ne!
Ga maza, yana iya zama mahimmanci cewa yawancin kitse a cikin abinci yana ƙaruwa matakan testosterone, wanda a kaikaice, ta hanyar tasiri akan aiki da ƙwayar tsoka a cikin dogon lokaci yana ba da gudummawar asarar nauyi da sauran canje-canje.
Kuma ga dukkan masu rage kiba yana da matukar amfani sanin cewa sanya kitse a abinci, musamman furotin, yana tsawaita jin ƙoshin abinci ta hanyar rage motsi na abinci ta hanyar hanyar narkewar abinci.
carbohydrates
Carbohydrates shine babban tushen makamashi ga yawancin mutane, amma cin abincin su da mutane daban daban ya sha bamban. Wannan ra'ayi na "mahimmanci", kamar yadda yake a cikin yanayin sunadarai (muhimman amino acid) ko mai (muhimman ƙwayoyin mai), a cikin yanayin carbohydrates, suna nan. Babu mafi ƙarancin matakin jimlar carbohydrates ko takamaiman nau'in. Babu wani amfani na yau da kullun ƙasa da wanda zai zama haɗari ga lafiyar yawancin mutane.
Koyaya, don tabbatar da bukatun yau da kullun (da farko, kwakwalwa), jiki yana buƙatar kusan 100g na glucose wanda yawanci yakan fito daga carbohydrates da glycogen na hanta. Rashin wadataccen amfani da abinci mai ƙarancin abinci mai ƙayatarwa, yana haifar da shari'ar lokacin da ake samar da glucose a cikin hanta daga sunadarai a cikin aikin gluconeogenesis, da kuma wani ɓangaren da ake amfani da shi na glucose maimakon jikin ketone.
Wannan tsari ya bambanta da mutane daban-daban, wasu mutane da wuya su lura da rashin carbi a cikin abincin, kuma wasu suna fuskantar babban rashin jin daɗi, har sai ƙanshin "acetone" yana fitowa daga mutane lokacin da ketosis. Sabili da haka, ta hanyar ƙa'idodi da yawa, ba a ba da shawarar rage cin abincin carbohydrate ƙasa da ƙimar kimanin 100g, kodayake yawancin mutane ba su da matsala game da yawan furotin mai yawa wasu suna da ƙananan carbohydrates.
Amma game da carbohydrates, akwai wata, mai yiwuwa ita ce babbar matsalar, kuma ana kiranta “sukari”. Mafi daidaito, glucose na sukari da sucrose, da fari. Mutum bashi da cikakkiyar dacewa da amfani da tsarkakakken sugars, da kuma ciwan zamani na ciwon sukari da sauran cututtukan rayuwa (juriya ta insulin, kiba, rashin ciwo na rayuwa), wanda ya rufe duniyar yamma (Ee, kuma ba kawai) ba, yawancin masana kimiyya waɗanda suka haɗa da farko tare da haɓaka yawan sukari mai ladabi a cikin abincin.
Duk da yake akwai wasu wahala a cikin jagorancin ƙa'idoji. Kai tsaye sama da sakamakon metabolism na carbohydrates mai saurin shayarwa (ana nuna saurin shaye -shaye a lamba akan glycemic index - GI), kuma ba koyaushe yake da alaƙa da nau'in carbohydrate da aka cinye ba. Idan za a soya dankali na dogon lokaci, ko don juya taliya - za su, saboda canjin yanayin zafi, suna da GI mafi muni fiye da sukari da ke cikin karas ko apples, kodayake, bisa ƙa'ida, ana ɗaukar sitaci a cikin dankali " jinkirin ”carbohydrate, amma fructose, glucose da sucrose a cikin apples ana ɗaukar carbohydrates“ mai sauri ”.
Amma kuma, idan daga ɗayan waɗannan karas ko tuffa don matse ruwan, to a ma'anar harin akan tsarin insulin, irin wannan sukari ba zai bambanta da abin sha mai daɗi ba. A cikin wannan mahallin, wani lokacin tare da rarrabuwa na abin da ake kira “na waje” da sukari “na ciki”, watau, daban-daban la'akari da narkar da abinci kuma ana ɓoye shi a bayan bangon sel. Amma lactose a cikin madara shima yana ɗaya daga cikin nau'ikan narkar da sugars, amma GI ɗin sa yayi ƙasa sosai har yana da aminci, duk da cewa, bisa ƙa'ida, bisa ga rarrabuwa nasa na sugars ne kuma an narkar da su.
Don haka shawara ita ce - kar ku yi farin ciki da alamar cewa samfurin ba shi da ƙarin sukari. Yana iya zama sukari nasu a cikin sauƙi mai sauƙin isa (raisins, dabino, zuma) ko sitaci mai narkewa, wanda aka gyara ta hanyar maganin zafi (soyayyen dankali, kwakwalwan kwamfuta, kek). Ka tuna cewa ruwan 'ya'yan itace na' ya'yan itace na yara masu kiba suna daidaita haɗarin Coca-Cola. Idan kuna da dalilin tsoratar da carbs masu sauƙi (pre-diabetes, MS, ko kiba), kada ku kalli abun da ke ciki da GI na samfurin.
Duk da haka, ya kamata mu ambaci cewa bisa ga shawarwari daban-daban, yawan adadin sugars bai kamata ya wuce 5… 20% na makamashi a cikin abincin ba. Dokokin galibi suna iyakance amfani da ƙarin sukari zuwa darajar 10%. WHO ta ce kimanin kashi 10%, wadanda suka hada da “sikarin ba na madara ba”, gaskiya ne idan aka narkar da duk wani sukari sai dai lactose yana da hadari kamar na GI.
Wannan gaskiya ne musamman ga mutanen da suka kamu da ciwon sukari: galibi suna tunanin cewa ta hanyar maye gurbin sukari da alewa akan dabino da zuma ko sha maimakon Cola sabon ruwan 'ya'yan itace. Suna guje wa cutarwa daga sukari. Tabbas, yaudarar kai ne: sabanin tallan a cikin “abinci na halitta” ko a cikin mujallu na mata, sukari mara kyau ba shine gaskiyar cewa an “tsaftace shi ta hanyar sunadarai”, kuma gaskiyar cewa tana da babban GI.
Saboda haka, suga mai ruwan kasa yana da lahani daidai da fari, kuma zuma ko dabino bai yi nisa da shi ba. Amma idan ruwan 'ya'yan itace ne ko romo, zamu sami kusan sukari iri ɗaya (ma'anar tsaran narkar da sukarin ta tafasa). Sabili da haka, duk da cewa babu irin waɗannan ƙa'idodi bayyanannu akan carbs, akwai bayyanannen shawarwari don rage GI na abinci mai ƙwanƙwasa, musamman idan mutum yana da haɗarin da ya dace (duk mutanen da ke da BMI> 25). Don rage nauyi yana da mahimmanci a san cewa abinci mai yawan glycemic index yana haifar da ci gaba da wuce gona da iri.
Carbohydrates suma sun hada da fiber (abincin abinci). Akwai nau'ikan daban, yanzu ba za mu yi la'akari da su dalla-dalla ba. Muna tunatar da ku cewa galibi ba narkewa yake ba, amma yana taimakawa wajen gyara hanji. Yana da kyau aci amfani da fiber na yau da kullun, musamman tare da abinci mai ƙananan kalori, wanda ke ƙunshe da ƙaramin abinci. Bugu da ƙari don inganta peristalsis da hana ƙwanƙwasawa, akwai bayanai game da alaƙar cin abinci da zaren ciki tare da rage cutar kansa. Kamar yadda lamarin yake tare da yawancin abubuwan gina jiki, haƙurin yawan mai mai yawa ya banbanta tsakanin mutane. Koyaya, babu wata hujja ta amfani da yawancin zare, kuma adadi mai yawa na iya lalata narkewar abinci.
Takaitaccen bayani da ƙarshe.
Daga tsauraran ƙuntatawa, yana da mahimmanci kawai don tilasta bin ƙa'idojin amfani da furotin (kuma a rarrabe kowane ɗayan muhimman amino acid) da kuma nau'ikan abubuwa biyu masu mahimmin mai - omega-6 da omega-3. Sauran abu ne da aka bude wa zabi na son kai tsaye a cikin fadi da fadi.
sunadaran. Cinyewa ƙasa da ƙa'idar. Ari - yanayin jiki da kuma shawarar likitoci ko masu horo. Shawarwarin Rasha - 100-160% na al'ada, Ba'amurke - 10-35% na adadin kuzari (dangane da amfanin abincin), WHO na ɗaukar lafiya har zuwa 200% na furotin na yau da kullun.
Hakanan yakamata ku sami duk mahimman amino acid. Idan da farko kun cinye furotin na asalin dabbobi, to zaku samu ta atomatik. Idan kai maras cin nama ne, to ku daidaita amino acid. Ka'idodin suna buƙatar aƙalla kashi 50 cikin ɗari don samun furotin daga tushen dabba, yana bada tabbacin wadatar dukkanin amino acid.
Yana da mahimmanci don rasa nauyi: theara yawan furotin yana ba da fa'idodi don ragin nauyi a ma'anar haɓaka ƙoshin lafiya da rage asarar ƙwayar tsoka. Amma har ma 'yan wasa ba su da fa'ida daga furotin fiye da 2G / kg, kuma ƙarin lodi kan hanta da ƙoda sune mahimmanci.
fats. Adadin duka yana da kyawawa don kiyayewa a cikin kewayon 20-35% na makamashi na yau da kullun. Yawan adadin mai mai yawa na iya zama maras so saboda yawan amfani da ƙwayoyin mai da ƙarancin abinci yana haifar da raunin shan wasu abubuwan gina jiki da ƙarancin muhimman kayan mai.
Dole ne ku sami duk mahimman ƙwayoyin mai (omega-6 da omega-3). Matsakaicin amfani: 8-10 g / ranar ω-6 da 0.8-1.6 g / rana ω-3. Koyaya, yana da amfani don samun mafi ƙarancin ƙima, kuma ya fi girma, wannan yana rage haɗarin cututtukan zuciya da jijiyoyin jini. Idan abincinku yana da adadi mai yawa na kayan lambu da kitsen kifi, kuna iya tabbata cewa mahimman ƙwayoyin da kuke samun isasshe.
Domin a cikin amounts-6 da ω-3 a cikin ƙananan ƙwayoyi suna ƙunshe a cikin kusan dukkanin ƙwayoyin abinci, idan kuna cin kitse mai yawa, matsalar rashin wadatattun ƙwayoyin mai kuma ba'a yi musu barazana ba. Hanyoyin da WHO ta ba da shawarar: ω-6 - kimanin 2.5-9% (5… 20g don rage cin abinci na 2000 kcal), ω-3 - 0,5… 2% E (1… 4 g na tsire-tsire + har zuwa 2 g na kifi don 2000 kcal-rage cin abinci). Yawan amfani da waɗannan "lafiyayyen mai" yana da haɗari, amma idan ba ku sha man Flaxseed ko man kifi musamman ba, zai yi wuya a wuce iyaka.
Uratedwayoyi masu daɗi da na TRANS suna da kyawawa don cinyewa kamar yadda ya yiwu, matsakaicin ƙima: cikakken FA ba ya wuce 10%, TRANS mai bai wuce 1% ba. Ana samun kitsen mai mai yawa musamman a cikin kitse na dabbobi da kuma kitse mai ƙanshi na kayan lambu. FANAN TRANS suna zuwa mana daga kek na musamman da Margarine da mai mai soya.
Yana da mahimmanci ga masu cin abincin: ƙwayoyi suna rage motsi na abinci ta hanyar narkar da abinci, wanda ke tsawaita jin ƙoshin abinci. Wannan sananne ne musamman akan abinci mai gina jiki. Hakanan yana da mahimmanci a san cewa abinci mai ƙarancin mai yana da lahani, kuma yawan kitse a cikin abinci baya shafar nauyi.
carbohydrates. Yana da kyau a rage adadin su zuwa ƙasa da 100 g, wanda yawanci yakan faru a ƙarƙashin abinci na al'ada. Amma a mafi yawan lokuta, ko da ƙasa na iya zama lafiya, tuntuɓi likitan ku ko mai horar da ku, kuma ku sami shawarar ku. Yana da kyawawa don rage yawan abincin carbohydrate mai GI. Added sugars yana da kyawawa don cinye ba fiye da 10% na caloric ci, kuma a gaba ɗaya, da ƙasa - mafi kyau. Kar ku manta kuma cewa samfuran halitta na iya ƙunsar yawan sukari mai narkewa cikin sauƙi, wanda ba shi da illa fiye da ƙara sukari.
Fiber ya fi dacewa don cinyewa ƙasa da ƙa'idar da aka kafa.
Yana da mahimmanci don rasa nauyi: mafi girman GI (saurin shayarwa) na carbohydrate, yawancin suna haifar da haɓaka ci gaba mai zuwa, ƙarancin yunwa da yiwuwar wuce gona da iri. Sabili da haka don abinci mara ƙarancin abinci yana da kyawawa musamman don rage abinci na GI, ko kuma aƙalla rage adadin lokaci ɗaya na katako mai sauri. Hakanan tare da ƙaramin abinci mai mahimmancin mahimmanci shine cin isasshen ƙwayoyin abinci.