Hypoglycemic rage cin abinci: menu, jerin samfurori, bita

A cikin ciwon sukari na mellitus, rage cin abinci, har da maganin kulawa, aiki ne mai gudana, karkacewa daga abin da zai iya zama mummunar barna. Babban a cikin wannan ilimin shine maganin rage yawan jini, wanda ke ba da shawarar iyakoki masu yawa.

Abin da yake na hali don ciwon sukari

Kamar yadda kuka sani, ciwon sukari cuta cuta ce ta endocrine da ke haɗuwa da rashin samar da insulin a cikin jiki, wanda ke haifar da ci gaba a cikin matakan glucose na jini.

Dalilin ya ta'allaka ne rashin isasshen aiki na tsibirin na Langerhans (wanda yake a cikin tsarin ƙwayar kansa) na sel β wadanda kai tsaye suke aiki da glucose.

A matsayinka na mai mulki, marasa lafiya da ke dauke da ciwon sukari na 2 suna buƙatar maganin rage cin abinci

Sakamakon yanayin ciwon sukari na mellitus, cututtukan cututtukan cututtukan ƙwayoyi suna haɗuwa da manyan lamuran ƙuraje, furotin, carbohydrate, gishirin ruwa da kuma ma'adinan ma'adinai. Saboda haka, hoton asibiti yana tattare da alamomin halayyar halitta a cikin nau'i na ƙishirwa na kullun, ƙoshin fitsari, kasancewar sukari da acetone a ciki, bushewar baki, yankewar kai da ƙoshin fata, mucous membranes, hanyoyin kumburi akan fatar, da kuma lalata tsarin gani.

Dokoki don maganin rage rashin abinci

Dalilin tsarin abinci na musamman don masu ciwon sukari sune:

• normalization na jiki nauyi
• sabuntawa da metabolism,
• rigakafin rikitarwa.

Don dawo da daidaitaccen tsarin metabolism zuwa na yau da kullun, yana da mahimmanci don tabbatar da daidaituwa na jiki tare da waɗannan abubuwa, wanda aka sauƙaƙe ta abinci mai gina jiki bisa ka'idar hypoglycemic.

Godiya ga irin wannan abincin, yana yiwuwa a rage tasirin carbohydrates akan sukari, a sakamakon hakan akwai jinkirin ɗaukar abubuwa a cikin jini, daɗaɗɗar jin daɗin jin daɗi, da kuma cikewar hankali a jiki tare da glucose. An zaɓi samfuran abinci don rage cin abinci, suna mai da hankali kan tsarin su na hypoglycemic, suna ɗaukar glucose GI don raka'a 100. Bugu da kari, ana kiyaye wadannan ka'idodi:

1. Ana samar da abinci mai gina jiki tare da amfani da kananan sassan abinci.
2. Matsakaicin hutu tsakanin abinci bai wuce awa 3 ba.
3. Ana rage abinci mai sauƙin carbohydrate.
4. A farkon farkon cin abinci, duk abincin da ke da babban GI an cire shi.
5. Bayan 'yan makonni, sun canza zuwa abinci tare da ƙananan abinci na GI.

Kayan abinci na masu juna biyu

Don mata masu juna biyu, yakamata a rage yawan abincin da yake haifar da rashin ruwa, wanda dole ne ya ƙunshi carbohydrates wanda ke hana rikitarwa na ketosis mai fama da yunwa. Muna magana ne game da canji na jiki zuwa ga yin amfani da kitsen ajiyar kansa, sakamakon wanda ketone jikin ke motsawa sosai, matakin acetone a cikin jini yana ƙaruwa.

A lokacin daukar ciki, an sanya ƙarin abincin abinci mai shimfiɗa, wanda aka ba shi izinin cin 'ya'yan itatuwa masu dadi

Don ware wannan haɓakar abubuwan da ke faruwa, an hana amfani da 'ya'yan itace da kayan marmari masu yawa. Yana da kyawawa cewa adadin carbohydrates da aka kawo tare da abinci ya zama aƙalla 45%, fats suna iyakance zuwa 35%, kuma sunadarai sun iyakance zuwa 20%. Baya ga manyan abincin, dole ne ya zama akwai abubuwan ciye-ciye 3, wanda ya hada da abinci kafin lokacin bacci, wanda zai taimaka wajen kawar da cutar sikari.

Abincin abinci ga yara

Hakanan ya kamata yara su samar da abinci mai ɗan kwantar da hankali. Harkokin kuzari yana da matukar muhimmanci ga yaro, don haka adadin carbohydrates yakamata ya kasance kusa da dabi'un physio. A lokaci guda, ana gabatar da abinci mai wadataccen carbohydrates a cikin abincin tare da tsananin taka tsantsan, saboda haka, ƙaunataccen da inabi, ayaba, taliya, adana da jelly suna cikin rukuni na samfuran da ke ƙarƙashin sarrafawa mai tsauri. An ba da fifiko ga tushen ciyawar da ke girma a doron ƙasa, berries, da ganye.

A cikin ciwon sukari a yara, yana da matukar muhimmanci a cire sukari daga abinci.

Muhimmin mahimmanci shine keɓancewa daga tsarin sukari saboda ƙarancin ƙwayar cutar sankara yayin ƙuruciya. Domin kada ya rushe tsarin girma da bambancin kyallen takarda na yaro, ana ba shi mashaya giya.

Ya kamata mu kuma zauna akan yawan mai a cikin abincin. Dole ne su kasance masu matukar amfani (mai kayan lambu), in ba haka ba jiki zai gyara ƙarancin abinci saboda ƙarancin jikinta da ƙyallen nama.

Yadda ake tantance jerin samfuran

An riga an gano wasu ka'idodin tsarin rage yawan abinci mai gina jiki sama. Dangane da ƙari, waɗannan abubuwan da ke gaba za a iya ba da haske:

Abubuwan sunadarai, gami da abinci mai (kiba) mai abinci, kwayoyi, ƙoshin abinci, wake, da ƙwai suna kan fifiko.

Yana yiwuwa a ciyar da abinci tare da foda mai gina jiki wanda aka yi amfani dashi azaman karin abinci.

Da ke ƙasa akwai tebur wanda samfura ke rarraba ta hanyar glycemic index. Abincin da ake gabatarwa a sashin farko yakamata a cire shi daga abincin, kayan samfuri na biyu ba a cika cinyewa ba kuma a iyakantaccen adadi, abincin da yake gabatarwa a sashin karshe shine ya zama tushen abincin.

Glycemic index abinci rarraba - tebur

Zaɓin menu na mako-mako

Kuna iya shirya abinci na mako guda bisa tebur mai zuwa:

Hakanan, ana ba da tsaka-tsakin abinci a cikin hanyar karin kumallo na biyu, abincin ciye-ciye na yamma, abincin dare na biyu:

Cushe zucchini wanda aka cakuda tare da namomin kaza da buckwheat

Don dafa abinci, yakamata ku karu:

• hudu kananan zucchini,
• buckwheat (kimanin 5 tablespoons),
• namomin kaza (m 8 guda) da kuma biyu na namomin kaza bushe,
• karamin albasa
• albasa daya na tafarnuwa
• gilashin kirim mai karancin mai,
• tablespoon na amaranth gari,
• man kayan lambu, ganye da gishiri.

Cushe zucchini na iya zama ainihin kayan ado na tebur

1. Dafa abinci yana farawa da rarrabuwa da kuma wanke buckwheat, wanda aka zubo da shi sau biyu yawan ruwan zãfi da hagu akan wuta don dafa abinci.
2. Bayan tafasa, albasa yankakken an gabatar da su, namomin kaza bushe, ƙara garin tafarnuwa kuma bar kan murhun don wani mintina 15.
3. Yankakken tafarnuwa da namomin kaza an sanya shi a cikin kwanon rufi mai zafi, stew na kimanin minti 5, an gabatar da kwandon da aka shirya, an cika cakuda.
4. Don haka shirya miya, murƙushe ainihin da aka cire daga zucchini da aka yanka a cikin rabin, toya shi a cikin kwanon rufi, nika shi tare da blender, ƙara kirim mai tsami, gari, gishiri.
5. Jirgin ruwan zucchini da kansa an ɗan ɗanɗano shi, an sanya naman da aka ɗora a ciki, an rufe shi da miya a saman kuma an aika da tasa zuwa tanda, an riga an yi digiri na 220, na rabin sa'a. Yana da mahimmanci kada a narke zucchini.
6. Kafin yin hidima, an yayyafa kwanon da ganye.

Albasa-squid minced schnitzel

An shirya kwano daga samfuran masu zuwa:

• 500 g squid
• kwai daya
• kananan shugabannin albasa,
• ganye da leeks,
• garin burodi, man kayan lambu, gishiri da barkono.

Bi da kanka zuwa abincin dare tare da albasa da yankakken schnitzel squid

1. Dafa abinci yana farawa da nika squid a cikin nama, yana ƙara barkono, gishiri da ƙyallen ƙasa a cikin naman da aka dafa.
2. To, albasarta da aka yanyanka ta ƙare a cikin kwanon rufi, samun kyakkyawan yanayin, ƙara shi tare da ganye zuwa naman da aka ɗora, a gwada gishiri da, idan ya cancanta, ɗan ɗanɗano da ruwan sanyi.
3. Schnitzels siffan, sa su m of 1 cm lokacin farin ciki, tsoma da tasa a cikin dukan tsiya kwai, mirgine a cikin breadcrumbs kuma saka a preheated soya kwanon rufi na 5 da minti.
4. Wannan abincin yana cinye da zafi da sanyi.

Rye blueberry pancakes

Ana shirya kayan zaki mai daɗi daga waɗannan samfuran:

• ruwan furannin furanni (kimanin 150 g),
• tabarau na hatsin rai
• kwai daya
• Stevia ganye (ɗauki biyu-gram sachets),
• cuku gida mai mai mai kitse
• man kayan lambu, gishiri.

Rye blueberry pancakes - magani na ainihi wanda zai roƙi ba kawai manya ba har ma da yara

1. Don farawa, an shirya tincture daga stevia ta hanyar zuba 300 ml na ruwan zãfi akan ganye kuma ya bar shi ya ba da aƙalla mintuna 15.
   

Idan akwai sha'awar samun jiko mafi kyawu, lokacin bayyanar yana ƙaruwa.

Cushe kabeji zrazy

An shirya farantin daga waɗannan sinadaran:

• 500 g da farin kabeji,
• hudu tablespoons na shinkafa gari,
• bunan fari albasa,
• qwai biyu
• man kayan lambu.

1. An tsara shi cikin farin furen murfin, an tafasa shi na mintina 15 a cikin ruwa mai gishiri kuma a fitar da cokali mai cike da farantin.
2. Bayan sanyaya, samfurin yana ƙasa, ƙara gari (a cikin adadin 3 tablespoons), gishiri kuma barin kullu don rabin sa'a.
3. Sannan shirya cikar daga kwai-mai yankakken, yankakken albasa kore.
4. Mirgine kwallayen daga kullu cuku, samar da wuri daga gare su, sanya cika a ciki da tsunkule su a cikin hanyar cutlets.
5. Mirgine kwano a cokali na garin shinkafa ku yaɗa a kan kwanon da aka dafa.
6. Toya a kan zafi kadan na minti 9.

Sakamakon abinci, ko abin da ke ba da abincin abinci

Babban tasiri da ake tsammanin daga abinci mai hauhawar jini shine don kula da daidaitaccen sukari a cikin jini sakamakon wariyarwa daga abincin abincin da jikin mutum yake narkewa da sauri, yana ba da gudummawa ga aiki mai narkewa tare da glucose, wanda ba a yarda da shi ba a cikin ciwon sukari na mellitus.

Ta hanyar lura da shawarwarin masanin lafiyar abinci koyaushe, ana iya cire hare-haren hyperglycemia. Bugu da kari, abinci mai gina jiki na yau da kullun da kuma rikice shine mabuɗin don hana hypoglycemia, ɗayan abubuwan da ke haifar da tsallake abinci.

Dokar farko ta abinci

A farkon matakin rage cin abinci, duk abincin da ke dauke da babban glycemic index yakamata a cire shi daga abincin. Waɗannan sun haɗa da 'ya'yan itatuwa masu zaki, zuma, dankali, popcorn da wasu samfurori. Amfani da su yana haifar da UK zuwa karuwa a cikin jiki.

Mahimmanci! Bai kamata ku tsayar da iyaye mata da masu shayarwa ta gaba game da tsarin abincinsu ba, saboda waɗannan samfuran suna ɗauke da abubuwa masu amfani da suka wajaba don ci gaban yaran.

Irin wannan abincin yana takaddama ga mutanen da ke da tsananin motsa jiki ko 'yan wasa Don ingantaccen kiwon lafiya, ana bada shawarar amfani da carbohydrates na narkewa.

Tushen abincin yakamata ya zama ganye, wake, wake, kayan lambu, lemu, kayan kiwo har ma da wasu kayan zaki, irin su marmalade.

Na biyu mulkin abinci

Wani lokaci bayan bin abincin, ana iya gabatar da samfurori tare da ƙididdigar glycemic game da raka'a 50 a cikin abincin. Zai iya zama kuki, durum alkama, ruwan 'ya'yan itace sabo daga' ya'yan itatuwa da kayan marmari, cakulan duhu, hatsi.

Irin waɗannan samfurori ana bada shawara don cinye su da safe. Koyaya, ba da shawarar ci farin burodi ko kayan miya ba.

Yarda da irin waɗannan dokokin yana ba ku damar kawar da kilogram 4-5 na nauyi a cikin watanni uku. Ba a cimma wannan sakamakon ba, koda kun kasance gaba ɗaya sun ƙi amfani da mai. Koyaya, kafin amfani da wannan abincin, kuna buƙatar tuntuɓar masanin lafiyar abinci kuma, idan ya cancanta, ɗauki gwaje-gwaje.

Pyramid Abinci

Lokacin da ake bin abinci mai ƙoshin abinci, yana da mahimmanci don ware ƙashin fitsari da haɓaka adadin carbohydrates a cikin abincin. Zai iya zama

1. wake
2. 'ya'yan itataccen sukari
3. ba a girka hatsi ba
4. samfuran kiba mai ƙarancin mai.

Ga balagagge, yawan adadin kuzari 1,500 a rana ana ɗaukar shi al'ada ne.

Idan nauyin mutum ya wuce kilogiram 100, to za a iya ƙara yawan al'ada zuwa adadin kuzari 2000.Tare da wannan adadin kuzari, yana yiwuwa a rasa kusan kilo a cikin kwanaki 7.

A gefe guda, duk wannan an zaɓi shi akayi daban-daban, kuma lissafin kalori ba koyaushe yake daidai ba. Plusari, kuna buƙatar fahimtar ko mutum ya tsunduma cikin aiki na jiki, tsawon lokacin da ya hango a cikin wurin zama, da sauransu. Menene metabolism dinsa.

Samfuran menu na rana

Duk abincin dole ne ya kasu kashi uku. Acksaramin abubuwan ciye-ciye, kamar su apples ko kowane 'ya'yan itace mara ƙarfi, an yarda da su a lokacin. Don karin kumallo, madara ko ruwan 'ya'yan itace ana bada shawarar, tare da oatmeal tare da tablespoonsan tablespoons na raisins.

Don abincin rana, mafi kyawun zaɓi zai zama miyan kayan lambu, yanka sau 2-3 na abinci, 'ya'yan itatuwa.

Don abincin dare, dafaffen naman sa, wake da ganye. Hakanan zaka iya skim yogurt ko kefir.

Idan an kula da rage yawan hypoglycemic na wani lokaci, za a iya samun raguwa a hankali cikin nauyin jiki. Koyaya, kada a jira babban sakamako. Da farko, za a rage nauyi ta hanyar rage ruwa a jiki da kona mai.

Fa'idodin abinci mai gina jiki

Babban amfanin wannan nau'in abincin sun hada da:

• low farashin kayayyakin. Kayan lambu, kayan kiwo da hatsi suna da ƙananan farashi idan aka kwatanta da abincin furotin,
• sauki. Don bin irin wannan abincin yana da sauki sosai, kawai kuna buƙatar cire kayan maye da gari. Kuna iya sarrafa abincin tare da kayan marmari da ganyayyaki, haka kuma ƙara kifi. Irin wannan abincin yana da kyau ga masu cin ganyayyaki,
• tushe. An yi imani cewa don rasa nauyi, kuna buƙatar cinye adadin kuzari 30% fiye da yadda ake buƙata. Koyaya, wannan a zahiri bashi da wani tasiri. Hanya mafi inganci don asarar nauyi shine zaɓi abinci tare da ƙarancin glycemic index. Irin wannan abincin yakan cika mutum da sauri kuma ya daina fuskantar jin yunwar,
• mummunan tasirin ba kaɗan bane. Don rage cin abincin da za a daidaita, masana harkar abinci sun bada shawarar a dauki karin sinadaran don su rage karancin wasu abubuwa da ke fitowa daga abinci. Ta bin tsarin rage yawan abinci, mutum ba kawai yana rasa nauyi ba, amma yana jin daɗi.

Mahimmanci da alfanun rasa nauyi akan GI

Babban mahimmancin abinci tare da ƙarancin glycemic index shine maye gurbin carbohydrates mai sauƙi (mai sauri) tare da hadaddun (jinkirin). A wannan yanayin, menu yana kunshe da abinci mai kalori, wanda ke tabbatar da ƙarancin makamashi yana cinyewa fiye da yadda ake kashewa, saboda wannan akwai raguwar nauyin jiki.

Wannan dabarar asarar nauyi yana da fa'ida mai mahimmanci don asarar nauyi, saboda wanda aka samar da ayyuka masu amfani da yawa:

• bayyanar jin yunwar a zahiri ba a yarda da shi ba, tunda ana yin abincin ne bisa tushen abinci mai kyau
• ana inganta aikin dukkan kwayoyin - metabolism yana haɓakawa, ƙwayar jijiyoyin jiki suna inganta, ayyukan gabobin ciki suna daidaitawa, wanda ke ba da damar yin amfani da irin wannan tsarin na dogon lokaci har ma da dukkan rayuwa,
• an kirkiro yanayin abinci wanda ya dace har ma ga masu juna biyu da masu shayarwa, mutanen da ke fama da cututtuka masu ƙima ko mara nauyi.

Iyakar abin da wahala lokacin da ake bin abinci a kan ƙayyadadden glycemic shine buƙatar a bi tebur na musamman koyaushe. Amma tsawon lokaci, zaka iya amfani dashi da sauri ko ka tuna alamomin GI na manyan samfuran. Ya kamata a ɗauka a zuciya cewa hatta irin wannan ingantaccen tsarin abinci shima yana da contraindications.

Cons da kuma contraindications

Ba a ba da shawarar ƙarancin abinci mai glycemic ba idan kuna da matsalolin kiwon lafiya masu zuwa:

• rashin hankalin mutum
• cuta cuta na rayuwa
• ciwon sukari mellitus
• raunana jihar bayan doguwar jinya ko tiyata.

Hakanan, abincin bai dace da matasa lokacin balaga ba.

Rashin daidaituwa na dangi na wannan dabarar shine cewa ba ya ba da nauyi asara mai sauri - tare da iyakar ƙoƙarin cikin wata guda zaka iya kawar da kusan kilo 10. A wannan yanayin, asarar nauyi ya dogara da yawan adadin kuzari na abinci da kasancewar ayyukan jiki.

Gabaɗaya, ana amfani da karancin abincin glycemic a matsayin mai sauƙin bi, tunda ya ƙunshi warkewar wasu abinci daga abincin. Dokta Michel Montignac ne ya kirkiro wannan ka'idar rasa nauyi da farko, wanda ya yi iƙirarin cewa mai rasa nauyi ya kamata ya ji daɗin ci, kuma ba yawan jin yunwa ba.

Hanya ce ta Montignac da teburin GI da ya kirkiro wanda ya zama tushen asarar nauyi akan rage cin abincin glycemic.

Demi Moore: Abincin Yankin

Uku ciki bai yi kama da wanda aka nuna a cikin adon actress ba. Demi Moore ya zaɓi abinci tare da asalin Ingilishi mai suna The Zone, masanin kimiyyar Amurka masanin Dr. Barry Sears ne ya ƙirƙira shi. Babban ra'ayin wannan abincin shine kamar haka: 40% na abincinku na yau da kullun ya kamata ya zama carbohydrates, 30% - furotin, wanda ya zama 30% - mai. Dole ne ku ci abinci a lokaci guda - sau 5 a rana. Akan faranti “mai kyau” fats (mai kitse kayan lambu, mai kifi mai mai da mai kayan lambu) da kuma “wadata” na furotin (naman alade da kifi). Manufar shine a daidaita matakan insulin kuma a guji adon mai, asarar nauyi ba tare da jin yunwa da gajiya ba. Shin ya cancanci yin koyi da tauraro? Idan kayi zurfin bincike, ya zama an juyo da cewa muna fuskantar tsarin abinci mai gina jiki na yau da kullun, wataƙila ma mafi kyawu. Da gaske yana iya rasa nauyi ba tare da asarar ƙwayar tsoka ba, amma kafin hakan, tabbatar cewa tabbata cewa hanta da ƙwayar ƙwaƙwalwar ku ba za ta damu ba. Bugu da kari, “Yankin” abinci ne mai kyau, ba tsarin abinci mai gina jiki ba tsawon rayuwarku. Jiki ba koyaushe yake buƙatar irin wannan adadin abincin furotin ba, yawanci masana ilimin abinci suna kiran ɗan adam daban-daban - 15% na yawan abincin.

Hanyar Montignac - muna rasa nauyi ba tare da yunwar ba

Tsarin abinci mai gina jiki na sanannen masanin abinci mai gina jiki na Faransa, wanda ya danganta da dogaro da nauyin jikin mutum akan glycemic index na abincin da aka cinye, ya zama ainihin juyin juya hali a fagen nauyi. Godiya ga hanya daban-daban, yana ba ku damar asarar nauyi cikin nutsuwa kuma na dogon lokaci, yayin da duk tsauraran abinci da ke ƙuntata abincin suna da wahalar jurewa saboda tsananin jin yunwar, kuma bayan kammala karatunsu galibi suna haifar da dawowar asarar nauyi.

Hanyar Montignac ba ta da duk waɗannan gajerun hanyoyin, tunda babbar doka ita ce rasa nauyi ba tare da yunwar ba.

Dokokin Mont Montac

Ba za a iya kiran wannan tsarin tsararren nauyin abinci a tsarinsa na al'ada ba. Abinci ne mai daidaituwa, wanda aka dogara da zaɓin wasu abinci, yin la’akari da tasirinsu akan hanyoyin haɓaka wanda ke hana kiba, ciwon suga, cututtukan zuciya da jijiyoyin jini.

Matsayin Montignac na magance kiba yana dogara ne akan lissafin glycemic fihirisa abinci da aka ƙone. Masanin ilimin abinci na Faransa ya ce kuna buƙatar rasa nauyi, ba yunwar abinci ba, amma zaɓi abincin da ya dace.

Watau, ƙananan GI, mafi kyau ga rasa nauyi. Dangane da wannan, marubucin hanyar ya kirkiro tebur na musamman, yana rarraba samfuran bisa ga ƙididdigar glycemic index.

An ɗauki waɗannan ka'idodi na GI azaman tushen:

• low - har zuwa 55,
• matsakaici - 56-69
• babba - daga 70.

Yawan amfani da kullun don asarar nauyi yakamata ya zama raka'a 60-180, gwargwadon nauyin farkon.

Bugu da kari, kuna buƙatar bin dokoki daban-daban masu sauki:

• sha daga 2 l na tsarkakakken ruwa,
• kada ku haɗa da carbohydrates da mai,
• Ku ci tsinkaye a ƙalla na awanni 3.

Tare da waɗannan ka'idodi, ba tare da wani hani a cikin adadin kuzari ba, Michel Montignac na tsawon watanni 3 ya rasa kilogiram 15 na nauyi mai yawa kuma daga baya ya riƙe sakamakon.

Tebur samfurin

Yin amfani da teburin ma'aunin glycemic shine madaidaici game da abincin Montignac. Yana ba ku damar zaɓar samfuran da suka dace kuma ƙirƙirar menu wanda zai tabbatar da asarar nauyi mai tsayayye.

Ya kamata a sani cewa glycemic index an sanya shi ne kawai ga samfuran dake dauke da carbohydrates. Saboda haka, babu samfuran furotin mai girma, alal misali, samfuran nama a cikin tebur, wanda ke nufin cewa GI su 0 ne.

Matakan da menus

Tsarin nauyi bisa ga Montignac ana aiwatar dashi a matakai 2:

• a farkon - ana rage nauyin zuwa matakin da ake so,
• akan na biyu - an gyara sakamako.

Don cimma burin ku, yawan abin da ake amfani da shi a cikin carbohydrate yakamata ya zama kaɗan, don haka a matakin farko abinci ne kawai da ke da ƙarancin GI. Bayan rasa adadin kilo da ake so a mataki na biyu, daidaitawar nauyi yana faruwa, yayin da aka ba da jerin samfuran samfuran da aka ba da izini, amma ba tare da haɗawa ko tare da rage iyakancewar manyan kayan abinci.

Mataki na farko - rasa nauyi

A matakin farko na Montignac rage cin abinci, kuna buƙatar cin abinci don kada ku haifar da haɓakar matakan glucose.

Abincin da aka zaɓa da kyau tare da ƙarancin GI zai guji tarawar mai kuma ƙona adadin ajiya mai da ke gudana don kuzari.

Indexarancin ƙididdigar yawan jini

Kayayyakin da wannan mai nuna alama ke nuna 55 ko lessasa, lokacin da aka shiga cikin jiki, suna haifar da graduarin girma a hankali akan matakan sukari kuma basu da inarfin abin narkewa. Wannan shi ne saboda gaskiyar cewa abun da ke ciki ya ƙunshi hadaddun carbohydrates, wanda, a ƙarƙashin aikin enzymes, bazu a hankali.

A kowane hali, kuna buƙatar bayani wanda ke nuna cikakken abin da abinci yake da ƙarancin glycemic index.

Irin wannan abincin ya dace da waɗanda mutanen da suke so su rasa nauyi kuma suka rasa nauyi, abinci tare da ƙididdigar ƙarancin kawai ya dace daidai cikin dabarun asarar nauyi. Bugu da kari, wadannan abincin na iya rage yunwar da na wani tsawon lokaci.

Indexarancin abinci mai yawan haila:

• kayan lambu - daga 10 zuwa 40,
• lu'ulu'u sha'ir - 22,
• madara na zahiri - 26,
• 'ya'yan itatuwa - daga 20 zuwa 40,
• gyada - 20,
• sausages - 28.

Likita na Kimiyya, masanin kimiyya David Ludwig ya kammala da cewa mutanen da suke cin abinci da babban adadin kuzarin hypoglycemia, suna cinye adadin kuzari 80% duk rana fiye da wadanda abincinsu ya yi karanci.

Wannan ya faru ne saboda gaskiyar cewa tare da saurin haɓakar glucose na jini, abubuwan da ke tattare da norepinephrine yana ƙaruwa, wanda ke motsa ci da kuma ƙarfafa mutum ya ci wani abu, sabanin samfurori tare da ƙarancin bayanai.

Irin wannan abincin ya bambanta da hanyar Montignac a cikin cewa an tsara ta musamman don asarar nauyi, yayin da hanyar likitan Faransa ta ƙunshi ƙarin rigakafin cututtukan zuciya da cututtukan zuciya.

Hakanan an rage cin abincin glycemic akan sarrafa abinci na carbohydrates, amma sabanin hanyar Montignac, ya ƙunshi matakai 3, wanda na farkon yayi tsayayye. Saboda wannan tsarin, wannan tsarin asarar nauyi yana baka damar rasa nauyi sosai da sauri, sannan kuma a amintar da sakamako mai inganci.

Amfani da ƙarancin abincin glycemic index yana buƙatar bin ka'idodi masu zuwa:

• zaka iya amfani da abincin da suke da ƙoshin abinci mai gina jiki da ƙarancin GI,
• yakamata abinci ya zama juzu'i, musamman 6 abinci a rana,
• Abincin da ya gabata - ba daga baya 3 sa'o'i kafin lokacin bacci, wanda ya sa jijiyoyin ciki su samu lokacin hutawa da warkewa,
• lokacin dafa abinci - ƙarancin maganin zafi, wanda yawanci ke ƙaruwa da GI,
• zaku iya shan ruwa a cikin adadin da jikin mutum yake buƙata, ba tare da kawo ƙararrakinsa na yau da kullun zuwa yawan buƙatun abinci 1.5-2.

Hakanan wajibi ne don saka idanu da adadin kuzari na abinci, tunda rage adadin carbohydrates ba zai zama ma'ana ba idan kun ba jiki karin adadin kuzari fiye da yadda zai ciyar. A lokacin karancin abinci glycemic, abubuwan da ke cikin kalori na abincin yau da kullun kada su wuce 1500-1700 kcal. Yana da mahimmanci musamman a bi duk waɗannan ƙa'idodi yayin matakan 1 da 2.

Matakan rasa nauyi

Idan aka kwatanta da hanyar Montignac 2-mataki, a cikin abinci tare da ƙarancin glycemic index, ana tsammanin matakan 3 za su cika, yayin da a matakin karshe a cikin abubuwan biyu, ana ɗauka da ƙarfin sakamakon. Amma a cikin ƙananan abincin glycemic, an ƙara farko - mafi tsauri, wanda ba ya cikin shirin masanin abinci na Faransa.

Gabaɗaya, aiwatar da asarar nauyi kamar haka:

• Mataki na farko yana ƙona kitse, lokacin da abinci kawai yake da GI har zuwa 39 ana amfani dasu,
• mataki na biyu - saukar da nauyi a hankali zuwa sakamako wanda ake so, an ba shi izinin kara GI zuwa 55,
• mataki na uku - gyarawa, tushen abinci ya zama abinci tare da GI har zuwa 69, sannan kuma za'a iya ƙara ƙaramin adadin abincin glycemic kaɗan.

Wani muhimmin yanayin don tasirin irin wannan asarar nauyi shine mahimmin sashi na kowane ɗayan waɗannan matakan, in ba haka ba asarar nauyi ba zai isa ba ko kuma nauyin da aka asara zai dawo da sauri. Tsawon lokacin cin abinci kaɗan na glycemic ya dogara da halayen jiki da maƙasudi, amma ba zai iya ƙasa da kwanaki 21 ba - yana ɗaukar lokaci mai yawa don samar da sabbin hanyoyin cin abinci.

Bugu da ƙari, kowane mataki ya kamata ya ɗauki akalla mako guda, a cikin yanayin yanayin mafi kyau - makonni 2.

A wannan matakin abinci, jiki ya kasance mai tsabtace jiki daga duk abin da ba dole ba, gami da adadi mai yawa. Yin amfani da abinci tare da ƙaramin abun da ke ciki na carbohydrates zai haifar da kashe kuɗin mai yawa, da kuma rashinsa - don ƙone hannun jari, wanda dole ne a zubar da shi.

Lura da karancin abincin glycemic, kuna buƙatar tuna game da matsakaici. An ba da izinin cin abinci mai yawa bai kamata ya haifar da wuce gona da iri ba, har ma ba za ku iya matsananciyar yunwa ba don cimma sakamako mai sauri.

Ba da shawarar zama ba a farkon matakin har tsawon makonni 2. Zai fi kyau a fara yin nauyi a hankali bayan an tsaftacewa sosai, a ci gaba zuwa mataki na biyu.

Mataki na biyu

Matsakaicin lokacin wannan matakin dole ne a tantance da kansa. Da zaran adadin da ake buƙata na kilo ya ɓace, ya kamata ku ci gaba don kiyaye nauyin.

A mataki na biyu, ana iya hada abincin da samfuran da ke da babban GI fiye da matakin farko, amma har yanzu suna da isasshen abinci. A wannan lokacin, yana da matukar muhimmanci a lura da abin da ke cikin kalori na abinci.

Mataki na ƙarshe, wanda aka shirya don ƙarfafa sakamakon, ya kamata ya wuce ƙasa da matakan farko da na biyu a hade. A kowane hali yakamata a rasa don nauyin da ya ɓace ya dawo ba. Tushen abincin yanzu ya ƙunshi abinci mai ƙarancin GI. Hakanan ana ba shi izinin amfani da wasu lokuta abinci tare da babban glycemic index.

Shawarwarin Lafiya Jiki

Abincin glycemic index yana buƙatar sulhu koyaushe tare da tebur, wanda ba koyaushe dace ba. Domin kada ku rikice cikin alamu kuma kada ku ƙi abincin da kuka fi so ba da gaskiya ba, zaku iya amfani da wasu nasihu daga masana game da abinci lokacin da kuke tsara abincin:

• kayan lambu - samfuri mafi amfani wanda za'a iya cinye shi ba tare da izini ba, amma zai fi dacewa a cikin kayan abinci, musamman beets da karas,
• dankali an fi dacewa a dafa shi "a cikin rigunan su" kuma a cikin nau'i mai sanyi (to za a samar da fiber a ciki, mafi daidai, sitaci mai tsayayya, wanda ke taimakawa ƙananan matakan sukari),
• 'ya'yan itãcen marmari - zaku iya cin apples, pears, lemu, raspberries ba tare da izini ba. Ban da ayaba, kiwi, inabi, gourds,
• Macaroni - daga alkama durum, a cikin tsari mai sanyi da kamara,
• shinkafa - na iya zama launin ruwan kasa, nau'in daji, ba zai iya ba - goge,
• burodi - kawai hatsi, burodi ko dunƙule,
• An halalta abinci mai furotin (nama mai laushi, kifi, kayan kiba mai-mai kadan), amma bai kamata ya zama mafi rinjaye ba,
• yawancin abinci mai kalori - sausages, pizza, cakulan - suna da ƙananan GI, amma basu dace da abincin abinci ba,
• idan kuna son cin wani abu tare da babban GI, hada wannan abincin tare da ƙananan glycemic abinci, to matakin glucose zai karu a hankali.

Yarda da waɗannan shawarwarin zai taimaka wajen dogaro akan tebur na alamomi kuma baya keta dokokin abincin.

Tsarin nauyi mai nauyi na glycemic index yana ba ku damar rasa yawan adadin fam masu yawa, amma ba nan da nan ba, amma a hankali, amma ba tare da yunwar da damuwa na rayuwa ba.

A matsayinka na mai mulki, a cikin makonni biyu zaka iya kawar da matsakaicin nauyin kilogiram 3-5 na nauyi, kuma wannan ba zai zama sakamakon ruwa ba, amma saboda ƙona mai. Bayan haka, asarar nauyi na mako-mako yawanci shine 1-2 kilogiram, wanda ke barin baƙon abu. Amma saboda wannan kuna buƙatar sake farfado da tsarin abincinku, ɗabi'ar cin abincinku da salon rayuwarsu.