Canjin protein-carbohydrate

Kwanan nan, lokacin da ake kawar da nauyin da ya wuce kima, tsarin maye gurbin furotin-carbohydrate ya zama sananne. Jigon wannan hanyar abinci mai gina jiki ya ƙunshi canza adadin sunadarai da carbohydrates da aka cinye ta hanyar da za a iya canzawa don cimma nasarar rage nauyi a hankali, amma mai inganci kuma mai lafiya. Kamar yadda muka sani, abinci mai ƙarancin carb na iya haifar da asarar tsoka, sauyin yanayi, ɓacin rai, da matsalolin jiki ko na tunani da ke da alaƙa da kuzari.

Tsarin canza sunadarin-carbohydrate a gargajiyance ya kasu kashi-kashi, wanda ya kunshi kwana hudu:

1 da 2 rana - rage cin abinci maras-carbohydrate, wanda 3-4 g na sunadaran suna cinye kowace kilogram na nauyi, kuma adadin carbohydrates shine 0,5 g. Gabaɗaya, ya isa ya rage adadin carbohydrates a cikin rabin, wato, rage cin kayan lambu da 'ya'yan itace a cikin wannan adadin, samfuran burodi, da hatsi. A lokaci guda kuma, ana ƙara furotin tare da nama, qwai, kifi da kaji. Abincin mai-carb ya fi dacewa a guje wa kwanakin nan. Abincin calori na yau da kullun yakamata ya zama 1000-1200 kk a rana ta farko da 1200-1500 kk akan na biyu.

Ranar 3 - babban abincin carbohydrate, wanda aka cinye 5-6 g na carbohydrates da kilogram na nauyi, kuma adadin furotin shine 1-1,5 g. A wannan rana, muna rage yawan adadin furotin zuwa mafi ƙanƙanta. Abincin ya kamata ya ƙunshi kayan lambu, 'ya'yan itatuwa, hatsi iri-iri da kayan burodi. An ba da izinin wasu abinci mai-carbohydrate: sweets, cakulan. Muna ba da jiki tare da sunadarai ta hanyar amfani da cuku, cuku da sauran kayan kiwo. Babban abu a wannan rana ba zai wuce abin da ke cikin kalori na yau da kullum ba, don haka adadin abincin da ke dauke da carbohydrates ya kamata ya zama fiye da 10-15%. Kalori na yau da kullun - 1200-1500 cc.

Ranar 4 - daidaitaccen hanyar cin abinci, wanda ana amfani da 2-2,5 g na furotin da 2-3 g na carbohydrates a kowace kilogram na nauyi. Abubuwan da ke cikin kalori a wannan rana ba za a iya fitar da su fiye da 1200 kk ba.

Tsawancin waɗannan matakan zai iya wucewa har sai jiki ya sami nauyin da ake so. Amma daidaitaccen ma'anar kwanaki huɗu na canzawar sunadaran-carbohydrate zai iya zama ba shi da iyaka yadda ya ga dama. Babban abu shine asalin canzawa. Mafi yawan zaɓuɓɓuka sune:

• 5 ƙananan kwanakin-carb - kwanakin 2 mai girma;
• 2 karamin-carbohydrate - 1 mai-carbohydrate;
• 3 ƙananan carbohydrates - 1 babban carbohydrate - 1 haɗe;
• 2 ƙananan carbohydrates - 2 babban carbohydrates - 2 haɗe;

Hakanan zaka iya ci gaba da cinye adadin sunadaran da aka lissafa a cikin dukkanin zagayen, yayin da sauyawa ya kamata ya faru ne kawai tare da carbohydrates (canji mai sauƙi da raguwa a cikin adadin su).

Shawarwari don lura da tsarin gina jiki mai gina jiki

1. 1 Ba daidai ba ne cewa kada a cinye carbohydrates a cikin ranakun furotin, tun da suna ba da gudummawa ga yanayin hankali da yanayi. Hakanan, guje wa carbohydrates zai hana ka tsayawa ga wannan abincin na dogon lokaci. Ya kamata ku fahimci cewa ba shi yiwuwa a rarraba rarraba abinci cikin furotin da carbohydrate. Misali, da yawa, ban da ana ɗaukarsu furotin, suna ƙunshe da carbohydrates.
2. 2 Lokacin rage nauyi, ya zama dole a saka idanu kan adadin kuzari da aka cinye a kwanakin furotin. A wannan yanayin, abincin ya kamata a hada shi da abinci mai mai mai ƙyama: misali, cuku na gida (mai ƙanshi mai yawa), naman abincin da ake ci ko kifi. Rashin rashi ba kawai na carbohydrates ba, har ma da mai zai haifar da konewar ajiyar da ke cikin jiki, wanda ke ba da gudummawar asarar nauyi.
3. 3 An ba da shawarar cewa ku tsara tsarin abincinku da kyau kuma ku ƙididdige yawan abincin furotin na yau da kullun a cikin ƙananan ƙananan carb. Carbohydrates baya bukatar a kirga su, tunda an cire su na dan lokaci, kamar yadda suke da kitse, kawai ana bukatar a rage masu.
4. 4 Adadin furotin an ƙayyade ta wannan hanyar: zamu ɗauki ƙimar nauyinmu kuma mu ninka da 3. Wannan shine cin abincin furotin na yau da kullun cikin gram. Idan nauyi ya yi yawa, to, zaku iya ɗaukar ragin nuna alama azaman lissafi, amma a lokaci guda ba za ku iya ɗaukar fiye da kilogram 10 ba. Dangane da wani ƙimar, muna tsara rabon yau da kullun. Don fahimtar Yaya tsawon abincin da kuke buƙatar haɗawa, zaku iya amfani da teburin kalori na abinci tare da wani lissafi na musamman na furotin, mai da abun cikin carbohydrate.
5. 5 A ranar carbohydrate, ba kwa buƙatar yin lissafi. Babban abu shine cinye abinci mai-carbohydrate: misali, hatsi iri-iri, hatsi, taliyar alkama. Ana ba da shawarar yin amfani da tebur na glycemic index na musamman don rarraba jikewa da fa'idodin samfurin da ke dauke da carbohydrates. A ciki, mafi girman GI, ƙarancin fa'idar samfurin. Don abinci mai gina jiki-carbohydrate, waɗancan abinci waɗanda ke da mafi ƙarancin alamomin GI sun fi dacewa.
6. 6 Yayin daidaitaccen rana (na huɗu), ya zama dole a ci abinci mai ƙarancin carbohydrate da safe, abinci mai gina jiki da rana, haɗuwa da carbohydrates, da yamma kuma musamman abinci mai gina jiki.
7. 7 Yayin aikin motsa jiki, kuna buƙatar fahimtar cewa farashin kuzari ya dogara da “tsananin” abincin da aka cinye. Dole ne a sami daidaito tsakanin abubuwan da aka samo daga abinci da makamashin da aka ƙone.
8. 8 Theimar kuzari na abincin da aka cinye ya kamata ya kasance tsakanin 1200 kcal har zuwa 3500 kcal kowace rana. Wajibi ne a shirya abinci tare da canzawar sunadarin-carbohydrate ta yadda zai hada da wani bangare (wanda ya wajaba ga aikin al'ada na jiki) na sunadarai, kitse, carbohydrates, da ma.