Mun bincika da kanmu kuma mun ba da shawara ga wasu: me yasa masana suka fi son gurasar burodi

Rubutun m "samfurin lafiya" akan marufi mai haske, mai daɗi mai daɗi - shin waɗannan sharuɗɗan sun isa don zaɓar burodi? Tabbas a'a! Masana abinci mai gina jiki, endocrinologists, masana abinci mai gina jiki da masu horar da motsa jiki suna amfani da sigogi daban-daban. Tare da taimakon masana, ma'aikatan edita na Calorizator.ru sun yanke shawarar gano ko wane burodi ne mafi kyau, kuma sun sami amsar daidai ga wannan tambaya ta hanyar nazarin ra'ayoyin masana.

Me yasa kuke jin yunwa a cikin fall

Lokacin da zafi ya ƙare kuma lokacin sanyi ya fara, mutane da yawa suna cin abinci. Yana Prudnikova, a nutritionist - gastroenterologist, Member na National Association of Dietitians da Nutritionists na Rasha (@ dr.prudnikova), ya bayyana wannan sabon abu, wanda shi ne hadarin gaske ga adadi da kuma kiwon lafiya:

“Yana yin duhu da wuri, hormone melatonin, wanda ke haɗe a cikin duhu, ya fara samar da shi da wuri, don haka yanayin tashin hankali na biorhythm yana bayyana a cikin mutum: bacci, gajiya, jin yunwa. Me za a yi don kauce wa samun karin fam? Cin daidai yana ɗaya daga cikin mahimman abubuwan. Gurasar burodi ta zama sanannen samfuri, musamman a cikin duniyar asarar nauyi. Mutane sukan maye gurbinsu da burodi. Shin zai yiwu? Ee, za ku iya! "

Amma akwai wani muhimmin nuance - ba duk burodin suna da amfani daidai ba. Masana abinci mai gina jiki, endocrinologists, da masu horar da motsa jiki sun yarda da wannan bayanin.

Tsara abun da ke ciki

Masanin ilimin endocrinologist Marina Berkovskaya (@doctor_abaita) ya ba da shawarar maye gurbin farin burodi tare da burodi kuma, ba tare da jiran ɗimbin tambayoyi daga masu biyan kuɗi "menene ainihin shawarar ku", ya kira Dr. Korner.

Me yasa mashahurin likita a gidan yanar gizon, a cikin kalmominta, yana matukar son waɗannan crispbreads?

• Na farko, don m abun da ke ciki (shi ne ko da yaushe daga 2-5 gane sunayen);
• Na biyu, don nau'ikan dandano;
• Abu na uku, saboda gaskiyar cewa suna da abinci mai gina jiki kuma gaba ɗaya ba su da abinci (15-30 kcal da burodi), da kuma iska kuma ba wuya, kamar sauran masana'antun; ⠀
• Na hudu, Dokta Korner yana da kyakkyawan tushen fiber na abinci (13 g / 100 g), wasu daga cikinsu suna da ƙarfi da bitamin, kuma idan an ƙara gishiri, to lallai ya zama iodized kuma yana kunshe da ƙananan kuɗi don jaddada dandano.

"Gaba ɗaya, irin wannan ecstasy na endocrin-gina jiki", - yana ba da taƙaitaccen bayani, amma babban kwatancen Dr. Korner ƙwararren masani ne wanda mutane 140 suka amince da su. 

“A lokacin cin abinci na, na yi nazarin abubuwan da ke tattare da dukan burodin da ke duniya. Kuma ka san me? Na yi mamakin gaske cewa a cikin 99% na lokuta ana saka sukari, yisti da gari a cikin duk burodi saboda wasu dalilai, ”Tanya Mint, mai horar da lafiyar jiki da masanin ilimin halayyar dan adam (@tanyamint) ta ba da labarin gogewarta. "Abin takaici, sau da yawa a cikin samfuran da aka lakafta" masu amfani "da" abin da ake ci " abun da ke ciki bai dace ba, a yi hankali," in ji abokin aikinta, mai horar da Nastya Korneenko (@tochkab). 

Yadda ake zabar gurasa mai kyau

“Ya kamata burodi ya ƙunshi carbohydrates masu sannu-sannu (watau an yi shi daga dukan hatsi) don samar da kuzari mai ɗorewa da haɓaka ƙarfi. Suna iya ƙunsar: gishiri, bitamin da ma'adanai, ruwan 'ya'yan itace Berry.

Kada su ƙunshi: yisti, gari, sugar, sitaci, preservatives, wucin gadi dandano, "Yana Prudnikova, a nutritionist-gastroenterologist, ya nuna abin da za a daidaita a lokacin zabar burodi, da kuma 63 masu biyan kuɗi suna sauraron ra'ayoyinta.

Likitan tiyata Renat Khayrov (@ doctor.khayrov) yana manne da irin wannan ra'ayi, bayan gwajin kansa na nau'ikan burodi 5 (hudu daga cikin samfuran lafiya na masana'antun biyar sun haɗa da fulawa - fulawa mai ƙima da arha, da sukari, yisti da foda madara. ) samfuran Dokta Korner ne kawai ya amince da shi: "Na farko, a bayyane yake cewa wannan ƙwayar hatsi ce mai mahimmanci, ya fi kyau fiye da gari, kuma a cikinta kawai ana adana duk amfanin hatsi. Abu na biyu, abun da ke ciki yana da sauƙi kamar yadda zai yiwu. Ba ya ƙunshi yisti, kayan haɓaka dandano, sukari, gari ko alkama. Idan kun kasance masu rashin haƙuri ko kuma kuna da ra'ayin mutum ga gluten, wannan yana da mahimmanci. "

Alina Sidelnikova (@bez_moloka), marubucin girke-girke masu yawa don masu fama da rashin lafiyar jiki, kuma ya ba da shawarar cin gurasar hatsi gaba ɗaya: "Dukkan amfanin yana ƙunshe a cikin harsashin hatsi, wanda aka cire da kuma ciyar da dabbobi. Tare da shi, samfurin yana raguwa da sauri, ba ya ba da launi mai kyau, yana ɗaukar lokaci mai tsawo don dafa abinci tare da dafa abinci fiye da gari mai ladabi (mai ladabi). Duk da haka, dukan hatsi suna jinkirin carbohydrates wanda ke ba mu makamashi "dogon" makamashi. Irin wannan crispbreads daga Dr. Korner ne kuma, kamar yadda na koya yanzu, daga ƙaramin burodin yara na Jr. Korner. "

Maƙasudin Ƙirar: Rayayyun Gluten Kyauta

Ɗaya daga cikin mahimman dalilai na guje wa gurasa shine rashin lafiyar gluten. "Rashin haƙuri na gaskiya yana da wuya, duk da haka, ko da a cikin marasa lafiya ba tare da haquri ba, gluten da gliadin suna rushe narkewar narkewa a cikin hanji, wanda ke cutar da jikinmu. Har ila yau, waɗannan sunadaran da yawa suna haɓaka haɓakar hanji, sakamakon haka abubuwan da ba su cika ba suna shiga cikin jini kuma suna rushe martanin rigakafi, wanda sakamakon haka adadin rashin lafiyan da cututtukan autoimmune yana ƙaruwa, ”in ji masanin ilimin endocrinologist Olga Pavlova (@dia_dietolog_olga_pavlova) ) kuma yana ba da shawarar maye gurbin burodi da gurasa marar yisti.

Aminta amma duba!

Allergy zuwa alkama ba shi da iyakacin shekaru kuma yana faruwa a cikin manya da yara, don haka iyaye mata masu kulawa ba su iyakance ga rubutun karatun ba. "Dukan Dr. Korner mini-breads ga yara ba su ƙunshi alkama ba, kuma yawancin nau'o'in nau'in nau'in nau'in nau'in Dr. Korner manyan gurasa kuma ba su da alkama kuma suna da lakabi na musamman," in ji Alina Sidelnikova. Shahararren mai rubutun ra'ayin yanar gizo ba wai kawai ya shawarci masu biyan kuɗi su kira da rubuta wa masana'anta ba lokacin da suke da ƙaramin shakku game da abun ciki na alkama, amma kuma ya kafa musu misali.

“Na nemi takardu daga kamfani don samfuran da aka yi amfani da su. Cibiyar bincike ta duniya STYLAB ce ta gwada waɗannan gurasar gurasar, wanda ya ƙware wajen tantance ragowar abubuwan da ke haifar da allergens a cikin abinci, ”in ji Alina Sidelnikova.

"Ina ba da shawarar gwajin ga waɗanda ke da allergies ko atopic dermatitis, cire duk alkama na tsawon makonni 2-3 kuma ku ga abin da ya faru. Ba zai zama da wahala ba, saboda @drkorner yana da abinci maras yisti guda 20, abin da muka fi so shine chia-seed da flavoured masara-shinkafa, ”yana ba da shawarar rigakafin abinci mai gina jiki da mahaifiyar yara biyu masu ban sha'awa na alkama, Iolanta Langauer (@@ langauer). Takenta "Babu burodi a gida, amma ba bala'i ba ne" yana da kyau, amma mutanen da suka koya kwanan nan game da rashin lafiyar alkama na iya samun wuya su saba da rashin cin burodi.

Yadda ake kawar da sha'awar burodi

Masanin ilimin abinci mai gina jiki Anastasia Gübner (@nastya.gyubner) ya ba da ɗan haske game da duniyar hormones kuma yana taimakawa wajen jimre wa wannan matsala: “Homon dopamine wani muhimmin sashe ne na ‘tsarin lada’ na ƙwaƙwalwa domin yana jawo jin daɗi. Har ila yau, yana bayyana lokacin da kuke cin abinci mai dadi, kuma idan abincin da aka fi so a gare ku ya haramta, to akwai "bakin ciki" - marmarin buns da burodi.

Kwana ɗaya a cikin raɗaɗi, biyu a cikin melancholy, sannan damuwa na tunani ya taru, wani abu ya faru ba daidai ba kuma kun rushe. Hanyar fita daga cikin sarkar "haramta - bakin ciki" shine samun maye gurbin. Na same shi kuma ina ba ku shawara! Na musanya sanwicin pn-kaji na na yau da kullun don Dr. Korner mara alkama. Ba na ganin sauran hanyoyin da kaina. "

Mafi kyawun Abincin Gurasa: Don Vegans da ƙari

Gabatar da Manyan karin kumallo 5 daga masanin abinci, likita Alexandra Fomina (@sasha_bewell). Idan kuma kuna son yadawa ku kwanta ɗaya a saman ɗayan: ajiye kuma ku maimaita!

Tushen ga sanwici koyaushe iri ɗaya ne - Dr. Korner.

1. Curd cuku + shrimps + arugula
2. Jan kifi + kokwamba + ganye
3. Curd cuku + zucchini + ganye + kwai
4. Manna kaji tare da kayan lambu + walnuts
5. Alayyahu + tumatir + kwai + avocado

Manyan Abubuwan Kariyar Gurasa Biyu 3 Daga Masanin Nutritionist Anna Kirosirov (@ahims_a)

1. Tofu Sea Pâté: Tofu, nori, cokali na man avocado, soya miya da whisk a cikin blender. Sai dai itace kawai bombically dadi.
2. Avocado: sai a markade da cokali mai yatsa, sai a zuba gishiri da barkono sai ka gama.
3. Cashew Cream Cheese: A jiƙa cashews dare ɗaya, a doke a cikin blender tare da ruwa kaɗan, ruwan 'ya'yan itace lemun tsami, dan kadan na sukari na kwakwa da gishiri.

Abincin burodi girke-girke

"Wannan Cannon": karin kumallo ga waɗanda ke da haƙori mai zaki daga Alexandra Krylova, mai horar da abinci mai gina jiki (@moya_sasha).

• Gurasar buckwheat Dr. Korner;
• man gyada mara sukari;
• banana (maimakon shi zaka iya kuma strawberries);
• flakes na kwakwa a saman;

Bidiyo girke-girke "Strawberry cheesecake ba tare da yin burodi" by Mikhail Martynov (@martynoff_me):