Abincin da ya danganci rage yawan carbohydrate yana haifar da sakamako mafi sananne. Amma gwada ɗaya ko ɗayan, kuna iya lura da tabarbarewar lafiya ko rashin ci gaba. Wannan ƙimar za ta taimaka muku yanke shawarar wanne daga cikin ƙarancin abincin carb ya fi dacewa da ku.
Abincin da aka saba da shi a ƙasa
Wannan abincin yana dogara ne akan ƙananan adadin carbohydrates da adadin furotin mai yawa. Wato, tushen abincinku ya kamata ya zama nama, kifi, ƙwai, goro, tsaba, kayan lambu, 'ya'yan itatuwa, da fats masu lafiya. Yawan carbohydrates da kuke buƙatar cinyewa kowace rana ya dogara da manufar abincin. Misali, don kula da nauyi tare da horar da wasanni na matsakaici - har zuwa gram 150. Amma don asarar nauyi - bai wuce 100. Don asarar nauyi mai sauri - gram 50, yayin da ban da 'ya'yan itatuwa da kayan marmari masu ɗaci, kamar dankali.
Abincin Ketone
Wannan abincin yana haifar da yanayi na musamman na jiki, yana da haɗari sosai idan kuna da wasu cututtukan da ke da alaƙa da narkewa ko metabolism. Ƙananan carbs suna haifar da ketosis - rage insulin da sakin mai mai mai daga ɗakunan ajiyar kitse na jikin ku. Ana ɗaukar waɗannan acid zuwa hanta, wanda ke canza kitse zuwa ga jikin ketone. Kuma idan kwakwalwarku ta kasance tana “ciyar” kan carbohydrates, zai fara cin kuzari daga waɗannan jikin ketone da aka saki. Duk abincin yana kunshe da sunadarai, raguwar mai, da carbohydrates-har zuwa gram 30-50 kowace rana akan wannan abincin.
Abincin mai mai mai yawa
A cikin wannan abincin, ana ba da fifiko ga samfuran abubuwan kitse na al'ada, amma kitsen da ke shiga jiki yakamata ya kasance na asalin shuka. Don haka, tushen abincin ya kamata ya zama abinci duka, wanda ba a sarrafa shi ba. Yawan carbohydrates ba zai iya wuce gram 100 a kowace rana ba, zai fi dacewa a cikin kewayon 20-50.
Abincin Paleo
Abincin abinci na paleo shine game da abincin da mutane suka sha kafin ci gaban masana'antu. Waɗannan su ne nama, kifi, abincin teku, qwai, 'ya'yan itatuwa da kayan marmari, kwayoyi, tubers, da iri. A kan wannan abincin, an haramta samfuran da aka samo daga "na asali" kuma an ƙaddamar da kowane aiki, kamar sukari, an haramta. Har ila yau, kayan lambu, hatsi, da kayan kiwo.
Abincin Atkins
Wannan ƙarancin abincin carb yana wuce matakai da yawa kuma yana iyakance amfani da berries da 'ya'yan itatuwa a matsayin tushen sukari.
Matsayi na 1-shigarwa: Giram 20 na carbohydrates, sauran furotin, da kayan lambu marasa kanshi. Tsawon matakin shine makonni 2.
Matsakaicin nauyin nauyi na barga, ana ƙara carbohydrates kowane mako ta gram 2 zuwa abincin da ya gabata. Matakin ya ƙare bayan asarar nauyin kilogiram 5-3.
Mataki na 3-daidaitawa, inda zaku iya ƙara adadin carbohydrates da gram 10 kowane mako.
Mataki na 4-kiyayewa, akan sa zaku kusan komawa ga abincin da ya gabata, an ɗan inganta shi da ni'imar lafiyar carbohydrates.