Ƙananan Abincin Carb: Shin Yana Taimakawa Rage Kiba?

Wane irin abincin da za ku zaɓa don sanya kanku cikin tsari da sauri? Abin takaici, a cikin wannan al'amari da wuya mu amince da kwararru - sau da yawa muna mai da hankali kan shawarar abokai da ra'ayoyi a cikin cibiyoyin sadarwar jama'a. Kuma a can yanzu suna haɓaka haɓakar abinci mai ƙarancin carbohydrate - mun fahimci abin da irin wannan shaharar ke da alaƙa da.

Mahimmancin abinci mai ƙarancin carbohydrate

A zahiri, ba kawai abinci mai ƙarancin carbohydrate ɗaya ba ne, akwai aƙalla dozin daga cikinsu. Mafi mashahuri sune abincin keto, abincin Atkins, abincin Dukan, da "Kremlin" daya. Dukansu suna nuna cewa za mu watsar da carbohydrates masu sauƙi kuma mu maye gurbin su da sunadaran, a cikin matsanancin yanayi, tare da ƙananan ƙwayoyin carbohydrates. Wato, idan a baya 40-50% na abincinmu (idan kun ƙidaya a cikin adadin kuzari) sune carbohydrates, sauran kuma an raba su cikin rabin tsakanin sunadarai da fats, sannan lokacin canzawa zuwa rage cin abinci mai ƙarancin carbohydrate (LCD), guda 40. -50% zai fada akan sunadaran, da sauran 50-60% - don fats da hadaddun carbohydrates.

Shin rage cin abinci na carbohydrate yana da kyau don asarar nauyi?

Tabbas kun san dalilin da yasa ba a ɗaukan carbohydrates masu sauƙi da daraja. Idan ba haka ba, bari mu fayyace: Wadannan sun hada da abinci mai yawan sukari, da kuma wanda jiki ke saurin sarrafa shi da sauki, kamar farar shinkafa da biredi, nan take suna samar da kuzari mai yawa. Jiki ba ya buƙatar da yawa, ba zai iya kashe kome ba a lokaci ɗaya kuma ya aika da wuce haddi zuwa ma'ajiyar mai - don rana mai ruwan sama. A sakamakon haka, muna samun sauki.

Abincin da ke dauke da sunadaran da hadaddun carbohydrates ba su da tasiri don samun nauyi. Kuma sun fi gamsuwa, jiki yana kashe kuzari akan sarrafa su. Kuma masu sha'awar abinci mai gina jiki na NUP sun yi imanin cewa idan adadin su a cikin abincin ya karu, kuma carbohydrates masu sauƙi sun zama rashin lafiya, nauyin zai ragu.

Ee, rage cin abinci mai ƙarancin carb zai buƙaci ku daina.

Ka'idodin asali na abinci mai ƙarancin carbohydrate

Menene karancin abincin carbohydrate? Yana:

  • ƙin kowane kayan gari da kayan zaki;

  • ware daga menu na sukari, molasses, syrup, sucrose, maltose, sitaci a kowane nau'i;

  • tsarin ruwa mai wuya - kullum kuna buƙatar sha 30 ml kowace rana don kowane kilogram na nauyi;

  • hadawa a cikin abinci na man linseed;

  • shan bitamin, carnitine da selenium;

  • ƙin barasa da soda.

Ribobi da Fursunoni na Karancin Abincin Carb

Duk wannan, ba shakka, ba shi da sauƙi. Yana da wahala musamman ga waɗanda suka rage kiba akan rage cin abinci mai ƙarancin carbohydrate a ba su haramcin sukari da kayan zaki. To, ta yaya za ku ƙi ice cream a ranar zafi mai zafi? Ko croissant a kantin kofi da kuka fi so? 'Ya'yan itãcen marmari fa? Ba dukkanin su ba ne ƙananan samfurori, wanda ke nufin, bisa ga ma'anar mawallafin abincin, ba su dace da asarar nauyi ba. Amma bayan haka, ƙin ayaba ko inabi, muna hana kanmu daga cikin bitamin da ma'adanai masu mahimmanci.

Wasu suna iyakance ba kawai kayan zaki da 'ya'yan itatuwa ba, har ma da hatsi da kayan lambu, kuma a zahiri suna canzawa zuwa abincin nama. Yana da haɗari, kuma ga dalilin.

  • Tare da ƙuntatawa mai tsanani da tsawan lokaci na carbohydrates (kasa da 30 g kowace rana), ketosis na iya haɓaka - yanayin lokacin da samfuran kitse da sunadarai suka fara lalata jiki. Alamomin sa sune dandanon acetone a baki da mugun warin baki.

  • Bugu da ƙari, masu sha'awar cin abinci maras-carbohydrate tare da kulawar BJU (protein, fats da carbohydrates) suna fuskantar haɗarin "dasa" hanta, kodan, pancreas, da kuma samun gastritis da ciwon ciki. Nauyin akan waɗannan gabobin tare da ƙarancin abinci mai ƙarancin carbohydrate yana ƙaruwa sosai.

  • Har ila yau, zuciya yana shan wahala - kuma ba kawai saboda karuwar matakin "mummunan" cholesterol a cikin jini (wannan ba makawa ne tare da abincin nama). Masu bincike daga Harvard Stem Cell Institute sun danganta matsalolin da suka kunno kai ga gaskiyar cewa tare da wuce haddi na furotin a menu, ganuwar tasoshin jini sun daina sabuntawa. An buga sakamakon gwaje-gwajen da suka yi a cikin Nazarin Cibiyar Nazarin Kimiyya ta Ƙasa. Wannan abin mamaki ne, amma ko da a cikin yanayin da alama isasshiyar adadin kayan gini (protein), sel sun fara rarraba a hankali. A wurin mutuwa, microdamages sun samo asali, wanda a cikinsa an kafa plaques atherosclerotic. Kuma ci gaban sabbin capillaries a zahiri ya tsaya!

  • Amma ba haka kawai ba. Tare da ƙayyadaddun ƙuntatawa na carbohydrates, jiki yana fara samun makamashi daga ajiyar glucose a cikin hanta - glycogen. Tun da 1 g na glycogen yana ɗaure 2,4 g na ruwa, ana samun asarar ruwa mai kaifi. Sikeli nuna wani gagarumin debe, muna farin ciki ... Amma karin fam an maye gurbinsu da wani mummunan yanayi har zuwa ciki, mai tsanani rauni ga suma, maƙarƙashiya da exacerbation na kullum cututtuka.

  • Lokacin da dabarun samar da glycogen ya zo ƙarshe, jiki zai fara canza sunadaran nasa zuwa glucose. Don haka, ba kawai mai ba, har ma da yawan furotin zai tafi. Tsokoki za su yi rauni, gashi, kusoshi, fata za su sha wahala. Zai dushe kuma ya zama launin ƙasa.

Haka ne, suna rage nauyi da sauri akan abinci maras-carb, musamman a farkon lokacin da ruwa ya ƙare. Amma ba shi yiwuwa a zauna a kan shi na dogon lokaci: yana da matukar wuya a jure wa ƙuntataccen carbohydrate, kuma mun riga mun bayyana dalilin da ya sa a sama. Don haka, za a sami raguwa, overeating, birgima baya. To, sakamakon irin wannan wahala ya cancanci hakan? Tabbas ba haka bane. Canji mai laushi na halaye da salon rayuwa zuwa masu lafiya suna aiki mafi kyau a wannan ma'ana.

Haka ne, iyakance (ba gaba ɗaya ba da baya!) Carbohydrates masu sauƙi suna da kyau, musamman ma idan haɗarin haɓakar ciwon sukari yana da yawa. Kuma hada da isassun furotin akan menu, wanda shine ainihin abincin ƙarancin carbohydrate, yana da ban mamaki. Amma yana da kyau kada a wuce gona da iri.

Yi da Kada ku Yi Kan Abincin Karancin Carb

Idan har yanzu kuna son yin gwaji kuma ku gwada rage cin abinci mai ƙarancin carb, bi waɗannan matakan tsaro:

  • zaɓi tsarin da ke ƙuntata carbohydrates ƙasa (lokacin da aka tambayi yawancin carbohydrates a kowace rana za ku iya ci yayin da kuke zaune a kan rage cin abinci maras nauyi, za mu amsa - akalla 40 g);

  • kar a canza zuwa samfuran da aka kammala - ko da alal misali, "Kremlin" yana daidaita su da maki tare da sabo nama ko kifi, suna da mai mai yawa, kayan abinci da dyes;

  • don babban menu, zaɓi nama maras nauyi;

  • kar a manta game da samfuran kiwo masu ƙarancin mai;

  • sha isasshen ruwa;

  • kyale kanka cakulan ko ɗimbin busassun 'ya'yan itace aƙalla sau ɗaya a mako;

  • karbi hadaddun bitamin da ma'adanai tare da likitan ku: rashin cin abinci maras-carbohydrate tabbas za a ji, ba kwa buƙatar tafiya mai nisa misali;

  • kada ku yi sauri: matsalolin da suka taru a cikin shekaru ba za a iya magance su ba a cikin makonni 2-3, mafi kyawun asarar nauyi shine 2-4 kg kowace wata, in ba haka ba matsalolin lafiya da matsalolin fata da gashi na iya farawa.

Jita-jita na ƙwai shine mafi mashahuri zaɓi na karin kumallo maras-carb.

Kayayyakin da aka halatta

To, yanzu - game da abin da zai yiwu da abin da ba zai yiwu ba a kan abincin hypocarbohydrate. Anan akwai kimanin tebur na abincin carbohydrate da aka yarda (a kowace g 100 na samfur):

  • nono kaza - 0,3 g;

  • turkey nono - 0 g;

  • tumatir - 0 g;

  • naman alade - 0 g;

  • kifi - 0 g;

  • mussels - 3 g;

  • cuku - 2-5 g;

  • kwai kaza - 0,5 g;

  • gida cuku 5% - 3 g;

  • farin kabeji - 11-12 g;

  • kokwamba - 2,5 g;

  • kefir 0% - 4 g;

  • buckwheat - 20 g;

  • kabeji - 4 g;

  • barkono barkono - 5 g;

  • apples - 10-14 g;

  • apricots - 5-8 g;

  • avocado - 2 g;

  • kwakwa - 7 g;

  • kankana - 6-8 g.

Kayayyakin da aka haramta

Amma teburin samfuran "ja": ba a ba da shawarar sosai don haɗa su a cikin menu ba yayin da muke kan rage cin abinci mai ƙarancin carb (muna ba da adadin carbohydrates da 100 g):

  • dankali - 23,4 g;

  • beets - 9 g;

  • ɓaure - 14 g;

  • inabi - 16-18 g;

  • kwanakin - 70 g;

  • raisins - 65-68 g;

  • taliya - 70 g;

  • pancakes - 26-28 g;

  • farin burodi - 48 g;

  • gishiri - 54 g;

  • jam - 56 g;

  • gurasa - 45-50 g;

  • kayan zaki - 67-70 g;

  • gurasa - 45-50 g;

  • mayonnaise - 4 g;

  • sugar - 99,5 g;

  • zuma - 81-82 g;

  • tsiran alade - 7-10 g;

  • carbonated abubuwan sha - 5-15 g;

  • ruwan 'ya'yan itace - 13-18 g;

  • barasa - 1-50 g.

Zaɓi zaɓin rage cin abinci mai ƙarancin carb wanda ke ba da damar aƙalla ganye ko wasu kayan lambu ba tare da ƙuntatawa ba.

Samfurin Menu na Mako-mako Mai ƙarancin Carb

Anan ga yadda rage cin abinci mai ƙarancin carb zai yi kama idan kun yi menu na kowace rana.

Litinin

  • Breakfast: oatmeal tare da 1 tbsp. l. man linseed, 1 apple, shayi ko kofi ba tare da sukari ba.

  • Karin kumallo na biyu: gilashin kefir, ƙananan kwayoyi (ƙananan carbohydrates a cikin pecans, macadamia da Brazil kwayoyi, mafi yawan duka a cikin pistachios da cashews).

  • Abincin rana: stew kayan lambu, dafaffe ko gasa kaza ko nono turkey ba tare da kayan yaji ba.

  • Abun ciye-ciye: 150 g cuku mai ƙananan mai.

  • Abincin dare: salatin kayan lambu, wani yanki na kifi mai tururi.

Talata

  • Breakfast: 2 Boiled qwai, 30 g cuku mai wuya, smoothies daga 'ya'yan itatuwa da aka yarda.

  • Karin kumallo na biyu: 200 g na yogurt na halitta, 1-2 dukan hatsin gari biscuits.

  • Abincin rana: wani yanki na broth kaza, kokwamba 1.

  • Bayan abincin dare: gilashin yogurt.

  • Abincin dare: wani yanki na goulash tare da buckwheat.

Laraba

  • Breakfast: omelet tururi, kofi tare da madara.

  • Karin kumallo na biyu: smoothie kayan lambu.

  • Abincin rana: wani yanki na tururi meatballs tare da farin kabeji da broccoli.

  • Abun ciye-ciye: gilashin ryazhenka.

  • Abincin dare: hidimar broth kayan lambu tare da oatmeal.

Alhamis

  • Breakfast: 200 g na yogurt na halitta, dintsi na sabo ko daskararre berries, koren shayi ba tare da sukari ba.

  • karin kumallo na biyu: 1 orange.

  • Abincin rana: stew kayan lambu tare da naman sa.

  • Abun ciye-ciye: kwai 1, biscuits na alkama 1-2.

  • Abincin dare: wani yanki na broth kaza, 1 kokwamba.

Jumma'a

  • Breakfast: gida cuku casserole, shayi ko kofi ba tare da sukari.

  • Karin kumallo na biyu: biscuits 2 tare da yankan avocado da ganye.

  • Abincin rana: miyan naman kaza.

  • Bayan abincin dare: gilashin yogurt.

  • Abincin dare: omelet tare da kayan lambu.

Asabar

  • Breakfast: gasa nono kaza tare da kayan lambu, busasshen 'ya'yan itace compote.

  • Karin kumallo na biyu: 1 innabi.

  • Abincin rana: miyan wake.

  • Abun ciye-ciye: gurasar hatsi duka, 30 g cuku mai wuya.

  • Abincin dare: salatin tare da shinkafa launin ruwan kasa da 1 tbsp. l. man linseed.

Lahadi

  • Breakfast: oatmeal tare da guda na 'ya'yan itatuwa "an yarda", chicory.

  • Karin kumallo na biyu: gilashin madarar gasasshen madara.

  • Abincin rana: miyan kayan lambu tare da naman naman sa.

  • Abincin rana: 2 inji mai kwakwalwa. goro ko kukis na kwakwa ba tare da sukari ba, koren shayi.

  • Abincin dare: stew tare da kayan lambu.

Bayanin kayan shafawa ga masu cin abinci

Fatar waɗanda ke kan abinci - ko yana da ƙarancin carb ko kuma wani abu - yana fama da rashin bitamin da sauran abubuwan gina jiki. Da sauri ta rasa sautin ta, ta zama siriri, ta shuɗe. Kuma idan kilogiram ɗin ya fara tafiya da sauri, yana iya zama ba shi da lokacin da za a kama shi. Sabili da haka, yana da matukar muhimmanci a goyi bayan shi tare da samfurori masu kyau da kayan abinci masu gina jiki don jiki (mun rubuta dalla-dalla game da samfuran fuska a nan da nan - haɗin gwiwa). Anan akwai jerin abubuwan da aka fi so na Lafiya-Abinci.

Firming Jiki Milk “Ultra Elasticity”, Jikin Garnier

Madara yana da haske sosai kuma yana da laushi, yana jin daɗin amfani da shi. Caffeine a cikin abun da ke ciki yana samar da sakamako na magudanar ruwa, glycerin yana da alhakin moisturizing fata na jiki. Sautunan kayan aiki, yana ba da elasticity da moisturizes.

Narkar da madarar jiki tare da hadadden bifido da man mango, Jikin Garnier

Bifidocomplex yana kula da ma'aunin ruwa na fata kuma yana ƙarfafa shingen kariya. Man mango yana laushi kuma yana santsi. Sakamakon yana da kyau, a bayyane lafiya fata, ba tare da rashin jin daɗi ko bushewa ba.

Madara don bushewar fatar jarirai, yara da manya LipikarLait, LaRoche-Posay

Ruwan zafi, man shanu mai yawa (10%) da niacinamide sune sirrin nasarar wannan maganin. Ba wai kawai yana yin laushi da laushi ba har ma da bushewar fata - madara yana mayar da shingen lipid kuma yana ba shi ta'aziyya.

Lipikar Syndet AP +, La Roche-Posay

Babban aikinsa shine tsarkakewa. Amma yana yin shi a hankali (Ina so in rubuta - ba tare da damuwa ba) kuma a hankali. A sakamakon haka - babu rashin jin daɗi da jin bushewa bayan shawa! Kuma wannan shi ne saboda abun da ke ciki tare da ruwan zafi, mannose da niacinamide.

Sakamakon taƙaitaccen bayani

Menene rage cin abincin carb?

Kamar yadda sunan ke nunawa, wannan abinci ne mai ƙuntataccen carbohydrate. Idan abinci na yau da kullun yana ɗauka cewa sun ƙunshi kashi 40-50% na abincinmu, sauran kuma sunadaran sunadaran da mai, to tare da ƙarancin abinci mai ƙarancin carbohydrate, 40-50% na menu shine furotin, rabon carbohydrates shine matsakaicin. na 30%.

Za a iya rage rage cin abinci na carbohydrate zai iya taimaka maka rasa nauyi?

Haka ne, musamman da farko. Ana samun nasara ta hanyar iyakance ƙananan carbohydrates, wanda jiki ya fi son ajiyewa don rana mai ruwan sama, kuma ta hanyar ƙara yawan adadin sunadarai - sun fi gamsuwa kuma ana kashe karin makamashi akan sarrafa su.

Menene ribobi da fursunoni na abinci mai gina jiki na CNP?

Ribobi - asarar nauyi mai sauri a farkon, rage yawan "abubuwa masu lahani" a cikin abinci. Daga cikin illolin:

  • rashin haƙuri mara kyau na abinci - lalacewar yanayi, rauni, sha'awar cin zaƙi;

  • yuwuwar haɓaka ketosis (jihar lokacin da samfuran kitse da sunadarai suka fara cutar da jiki);

  • babban kaya akan hanta, kodan, ciki, pancreas;

  • karuwa a cikin "mummunan" cholesterol a cikin jini;

  • cutar da zuciya da tasoshin jini;

  • mafi girman yiwuwar maƙarƙashiya;

  • tare da tsawaita cin abinci - asarar ƙwayar tsoka, lalacewar gashi, kusoshi da fata.

 Wace shawara ce masana abinci mai gina jiki ke ba waɗanda ke kan rage cin abinci mai ƙarancin carbohydrate?

  • Ku ci akalla gram 40 na carbohydrates kowace rana.

  • Sha karin ruwa.

  • Kada a canza zuwa naman da aka kyafaffen da samfuran da aka kammala - ko da an yarda da su ta hanyar abinci.

  • Don babban menu, zaɓi nama maras nauyi.

  • Kar a manta da kayan kiwo.

  • Bada kanka abin da aka fi so aƙalla sau ɗaya a mako.

  • Dauki karin bitamin.

  • Kuma mafi mahimmanci - kada ku yi sauri! Matsalolin da aka tara tsawon shekaru ba za a iya magance su cikin dare ɗaya ba.

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