Cararancin Abincin furotin na Carbohydrate

Yin hukunci da sunan, rage cin abinci maras nauyi ana nuna shi ta hanyar raguwar yawan adadin da aka wajabta masa, ta haka yakan jagoranci jiki zuwa asarar nauyi mai yawa. Akwai misalai da yawa game da irin wannan abubuwan rage cin abinci: sanannen, abincin Atkins mai-mai-yawa - duk sun dogara ne da ƙarancin ƙwayar carbohydrate, wanda ke rage ƙaddamar da insulin a cikin jini kuma don haka yana inganta raguwar aiki. Mafi muni, ba shi da kyau a faɗi cewa kin amincewa da zaki, gari, 'ya'yan itatuwa daban-daban, Sweets da cakulan zai taimaka wajan rage nauyi kuma yana taimaka wajan kawar da karin fam. Wato, suna da sauƙi, ko kuma a wata hanya, carbohydrates mai sauri. Daidai ne a rage cin abincinsu da nufin cin abincin, wanda za'a tattauna gaba.

Mahimmanci da fa'idar abinci mai ƙarancin carb

Don manufar mahimmancin abincin, yana da mahimmanci a rarrabe fiye da carbohydrates mai sauƙi wanda ya bambanta da hadaddun. Gaskiyar ita ce carbohydrates “mai sauki” ko kuma “mai sauri” suna da ikon da za a iya ɗaukarsu da sauri kuma a canza su zuwa kitse na jiki. Wadanda suke yin jinkirin, ko kuma kamar yadda ake kiransu '' hadaddun '' carbohydrates, sukan kasance suna samun nutsuwa a hankali, suna caji jiki da makamashi, ta yadda mutum baya jin yunwa na dogon lokaci kuma yana iya rasa adadin kuzari fiye da wanda ya samu tare da hidimar abinci.

Sauƙaƙar carbohydrates sun haɗa da: kayan abinci iri-iri, kayan lefe, kayan abinci masu daɗi, abinci mai daɗi. An haramta yin amfani da waɗannan samfura. Cikakkun carbohydrates sun hada da hatsi iri-iri da kuma dukkan kayan lambu. Amma karancin abincin carb yana ba da damar amfani da kayan lambu da kuma ƙarancin hatsi da wasu fruitsan fruitsan itaci

-Arancin carb na iya zama nau'i biyu: jinkirin da wuya. Na farko an tsara sune don asarar nauyi. A wannan yanayin, daga baya, idan kun bi wasu kayan yau da kullun a cikin abincin, yana yiwuwa a guji sake maimaita kilo da ba dole ba. M abun da ake ci ana yi ne don athletesan wasa. Sau da yawa amfani da bodybuilders don bushewa, don haka yin amfani da shi ta hanyar mutum mai sauƙi zai iya haifar da karuwar nauyi mai sauri wanda ba a sarrafa shi ba.

Babban fa'idar abinci mai karancin-carb shine cewa da taimakonsa zaka iya wahala ba tare da wahala ba, ba tare da fuskantar yawan jin yunwar ba, rasa ingantaccen kilo kilo ba tare da matsala ba. Amma bai kamata kuyi tsammanin sakamako mai sauri ba. Wannan tsari ne mai tsawo, mai sarrafawa wanda zai taimaki jiki ya guji cutarwa mara amfani. Thataya daga cikin wanda yawanci yana tare da abinci daban-daban "masu jin yunwa". Ko ta yaya, irin wannan abincin zai iya zama tsarin abinci mai gina jiki, daga baya ya zama tushen abincin yau da kullun.

Abubuwan da ke da amfani ga tsarin abinci mai ƙarancin carbi sune kamar haka:

• ba ya buƙatar kashe kudade masu yawa, saboda yana amfani da abinci na musamman da mai araha,
• tare da ciwon sukari, irin wannan abincin yana taimakawa wajen dawo da tabar wiwi, yana daidaita matakan jini, amma irin wannan abincin za'a iya amfani dashi kawai a karkashin kulawar kwararrun,
• Abincin ba a daidaita yake ba, amma zaka iya jure shi tsawon lokaci, kuma zaka iya sanya shi hanyar rayuwa, sanya shi azaman tsarin abinci na musamman,
• Yana da matukar dacewa a tsakanin 'yan wasa, saboda yana taimakawa wajen ƙona kitse ba tare da taɓa yawan tsoka ba, hakanan yana kara ƙarfi a cikin dogon lokaci.

Contraindications da fursunoni na low-carb rage cin abinci

Duk yadda tsarin yake da kyau, yana da fa'ida da rashin amfani. Bugu da kari, abinci mai karancin-carb yana da yawan contraindications:

• Ba a ba da shawarar yin amfani da wannan abincin a lokacin ƙuruciya da samartaka, tun da karancin carbohydrates a cikin jikin da ke fitowa ya zama mummunan sakamakon sakamako mara kyau,
• lokacin daukar ciki da lactation, mutum bai kamata ya koma ga irin wannan tsarin na asarar nauyi ba, tunda ga mata masu juna biyu yanayin lafiyar tayin shine fifiko, don haka, a ka’ida, bai kamata su ci abinci ba,
• idan akwai matsalolin kiwon lafiya, shawara na musamman na likita wajibi ne kafin abinci.

Abunda ke tattare da ka'idodin abinci mai ƙarancin carb, ya kamata a tuna cewa amfani da abincin furotin a kowace rana na iya haifar da sakamako mara kyau a cikin aikin zuciya da jijiyoyin jini, har da babban nauyi a kan kodan. Yawancin lokaci wannan yana faruwa ne saboda karancin jiki, wanda a cikin ƙananan abubuwa ke shiga jiki tare da wannan abincin.

Rashin ingancin glucose shima ya shafi rashin ingancin abinci mai karancin carb. Wannan yana rinjayar aikin tunani, yakan lalata ƙwaƙwalwar ajiya kuma yana rage jinkirin motsawa. Yana da wuya musamman ma masoya dadi su fahimci irin wannan abincin. Da yawa daga waɗanda suka bar abincin suna cikin irin waɗannan mutane.

Hakanan, abincin furotin yana da wadata, wanda yake iya tarawa a cikin jiki, kuma rashin menu mai amfani yana iya tayar da matsaloli a cikin hanjin. Tare da babban abun ciki a cikin abincin, jiki ya fara samar da jikin ketone. Su, a biyun, suna da ikon yin kitse daga jiki, amma kuma suna iya kama abubuwa masu amfani waɗanda ke da mahimmanci ga aiki na yau da kullun da ke jituwa da keɓaɓɓun gabobin da tsarin. Sau da yawa wannan na iya haifar da rauni, danshi, da yawan bacci. A wannan yanayin, kuna buƙatar ganin likita, wataƙila wannan hanyar rasa nauyi ba a gare ku ba.

Tunda yawan takaddun kayan lambu masu iyaka yana da karancin abinci mai saurin ragewa, jiki na iya rasa adadin bitamin da ma'adanai masu mahimmanci, don haka amfani da ƙarin hadaddun bitamin a wancan lokacin maraba ne.

Makon sati-sati don abinci mai karancin abinci

A zuciyar karamin abinci mai abinci (abinci ne) Atkins ko Kremlin) shine yawan amfani da furotin, saboda haka ana kiran abincin.

Idan kana son asarar nauyi a amince, ka fara cinyewa 3-4 g kowace furotin da kilogram na nauyin ku iyakance carbohydrates.

Jikin zai ƙona kitse mai yawa, mai da ƙarfi (ketosis), yayin da tsokoki ba su ɓace (saboda haka, masu motsa jiki suna amfani da abincin don “bushe”). Abincin yana taimakawa motsa jiki.

Cika abincinka da abinci masu ɗauke da furotin. Mafi amfani (tare da abun cikin furotin ta 100g na samfur):

• naman naman alade (ya ƙunshi zinc, baƙin ƙarfe) - 28 g,
• kajin kaji - 25 g,
• turkey - 27 g
• naman maroƙi - 30 g
• zomo nama - 24 g,
• alade -20 g
• rago -22 g.

• tare da gwaiduwa (bitamin A da E) - 6 g,
• ba tare da - 3,5 g.

• zakara, chanterelles, da sauransu - 2.5 g,
• lentil, wake - 3-8 g (amma low kalori abun ciki)

• tofu - 5-10 g,
• madarar soya - 3 g.

Game da 45 g, amma abun da ke cikin kalori yana da girma, saboda haka babu fiye da 50 g kowace rana.

Daga cikin abincin da ke dauke da carbohydrate, zaku iya cin kayan lambu - mai nuni zuwa ga kalori na kayan lambu-, 'ya'yan itatuwa - hanyar haɗi zuwa kayan kalori na kayan lambu-,, (banda dankali da ayaba), hatsi na hatsi, zuma na zahiri, da' ya'yan itatuwa masu bushe. Hada kayayyakin shaye-shaye, taliya da kayan abinci na gari.

Abincin furotin na abinci na mako Na 1

Abincin furotin na abinci na mako Na 2

Abincin furotin na abinci na mako Na 3

Abincin furotin na abinci na mako Na 4

Kamar yadda kake gani, wannan abincin abincin furotin ne wanda aka shirya na tsawon sati 4. Kawai ɗauka kuyi shi!

Sha ruwa mai yalwar ruwan sha kamar sha, kazalika da koren shayi ko kofi mai ƙoshin sukari. Ban da soda, ruwan 'ya'yan itace a cikin fakitoci, yogurts da aka shirya - suna cike da carbohydrates. Potassiumauki magungunan potassium don tallafawa tsarin cututtukan zuciya.

Bidiyo zai taimaka maka wajen girka menu. Anan ana la'akari da manyan rukuni na samfurori da aka haramta da kuma haramta, manyan ka'idojin abinci da matakansa.

Amma lambobi na iya bambanta, kuma manyan alamomin ku su kasance da halin lafiya da yanayi.

Idan kuna da sha'awar wannan labarin, kun yi ƙoƙari ko kuna son haɗarin abinci.Shin rasa nauyi abu ne mai wahala a gare ku? Shin kun san yadda yanayin rashin tsaro, rikice-rikice game da girman sutura, har ma da ba'awar wasu? Shin ba ku son kawar da karin kilos da ƙiyayya?

Kafofin watsa labarai na zamani suna ba da abinci iri iri. Babban mahimmancin kowannensu shine a yanke adadin kuzari da tsayayyun kayan masarufi. Amma zaka iya yi ba tare da yanke cutarwa ba game da cin abincin, kana cinye abincin BEECH. Karanta sake dubawa game da abincin na BEACH, kuma gano gaskiya. Kuna iya samun ƙarin bayani game da abincin na BEACH anan http://www.davajpohudeem.com/diety/dieta-buch/menyu.html

Kada ku daina, ci gaba, cim ma sakamako kuma gaya wa wasu game da nasarar ku! Mun tabbata zaku iya bi da shi.

A matsayin misali, zamu bayarda amsa daga mutane riga an gwada hanyar.

Ludmila, 29: “Na lura cewa lokaci yayi da zan yi wani abu lokacin da nauyin ya wuce 70. Na ciyar da abincin 'ya'yan itace, amma sai nauyin ya dawo lokacin bazara, da wani kilo 10! Ta firgita, ba ta son barin gidan.

Aboki ya ba da shawarar Atkins abinci, rajista a cikin na'urar kwaikwayo da cikin sati biyu na rasa kilo 9. Yanzu na ci gaba da cin abinci bisa ga ƙarancin carb, nauyi 60.

Na yi shirin jefa wani kilo 5. "

Anastasia 30: “A lokacin daukar ciki na samu kilogiram 20. A hankali dai zan kula da kaina, amma bani da lokaci, na sami kuɗi, na ci abinci-abin. Saboda aikin gida, sai na kashe kilo 5, sannan na yi kira.

Shekaru biyu bayan haka ya zama mafi karko a rayuwa, kuma nauyi ya hau. Na yanke shawarar ci gaba da cin abinci, na zaɓi ƙaramin carb, a zaman mafi amincin lafiya.

Yanzu yin abubuwan iska a gida, cin abinci, kika aika kilo 10 a kowane wata».

Veronica, 'yar shekara 22: “A koyaushe ina kasance mai daskararru kuma ina son yin gini. 'Yan matan sun gaya wa abin tsoro game da abincin kara-kadan, ba su yi ƙarfin gwiwa ba. Ina yin horo a cikin dakin motsa jiki sau biyu a mako, don haka mai horar ya shawarci abincin furotin. Cin Atkins na mako guda 5 kg hagu! Ba yawa ba, amma a gare ni abin mamaki ne, zan ci gaba. ”

Alexander, 25: “Ni na shiga dakin motsa jiki, ina amfani da abinci mai karancin carb don bushewa. Kullum nakan ci nama da yawa, amma carbohydrates sun yi yawa. Na kawo gaurayawan furotin. Weight yana girma tare da mai, taimako baya da kyau sosai. Ina bushewa don mako na biyu kuma sakamakon an sani. "

-Arancin carb don asarar nauyi: menu da kayan abinci mai gina jiki

Abincin ƙarancin carb yana haifar da rikici mai yawa: akwai da yawa daga cikin magoya bayanta kuma kusan kamar yadda abokan hamayya suke da yawa. Dalilin wannan shine cewa yayin irin wannan tsarin abinci mai gina jiki, dole ne ku bar yawancin abincin da kuka saba.

Ba asirin bane cewa rage carbohydrates akan menu yana haifar da asarar nauyi a hankali. Zai fi dacewa a kira wannan tsarin abinci mai ƙarancin carb.

Koyaya, sabanin takwarorinta, ba lallai ne ku yi matsananciyar yunƙurin rage kanku da yawa ba.

Idan kun ci abinci mai ƙananan carb na dogon lokaci, to ba za ku ji rashin jin daɗi ba, amma duk abin da bayan asarar nauyi zai tabbata. Tare da wannan abincin zaka iya rasa kilogram 8-10 a wata.

Siffofin abinci mai karancin abinci

Abincin abinci da farko rage adadin sukari da sitaci cinyewa. Tare da wannan iyakancewar jiki, samuwar glucose da ketones ya fito ne daga sunadarai da kitsen, wanda aka samo a cikin adon mai. A lokacin wannan abinci mai gina jiki, yawan kitse da ke tattare da aikin sannu a hankali yana raguwa.

Amma yana da mahimmanci a fahimci cewa ba shi yiwuwa a cire carbohydrates gaba daya, saboda ayyukan hankali akan abincin furotin ba zai yiwu ba. A rana ta biyu ta irin wannan abincin, zaku iya jin rashin nutsuwa da nutsuwa, kuma zai fito da sauri.

Mafi kyawun adadin carbohydrates da aka cinye, wanda bai kamata a rage shi ba ko karuwa, shine g 3 na carbohydrates a cikin kilogiram 1 na nauyin jiki a rana (ko kuma matsakaita na 100-150 g). Rage matakin carbohydrates a hankali. Da farko, yana da kyau mu bar samfuran da ke dauke da sukari, sannan - daga samfuran sitaci. Daidai ne, ƙirƙiri menu don mako.

Cararancin abinci na sati-sati

Tsarin menu ya haɗa da abinci mai gina jiki, kayan lambu da 'ya'yan itatuwa da yawa tare da ƙarancin sukari da sitaci. Wato, yana da darajan barin dankali da beets. Kuna buƙatar cin kowane awa 2-3.

• Karin kumallo: omelet na qwai 3 tare da namomin kaza, albasa tare da tumatir. Kofin kofi ko shayi ba tare da sukari ba. Hakanan zaka iya cin apple ɗaya mai kore.
• Abun ciye-ciye: salatin ganye tare da cokali na man kayan lambu, ko 30 g cuku, ko 100-150 g na cuku mai ƙarancin mai.
• Abincin rana: 300 g na kaji, maraƙi, naman sa ko naman zomo a cikin dafaffen nau'i ko gasa da salatin kayan lambu tare da cucumbers da tumatir.
• Abincin dare: 150-200 g gasa mai kifi tare da kwanon abinci mai gefe.

• Karin kumallo: 200 grams na cuku gida da rabin apple, kazalika da kopin kofi ko shayi.
• Abun ciye-ciye: salatin kayan lambu tare da kabeji, tumatir da cucumbers waɗanda ke da mai tare da man zaitun. Kuna iya ƙara faski ko Dill.
• Abincin rana: miyan kaza ko kuma dafawar salatin kaza tare da ganye mai ganye da kuma kayan miya na lemun tsami da man zaitun.
• Abincin dare: miyan kayan lambu mai kayan miya tare da broccoli ko 30 g cuku da innabi.

• Karin kumallo: Boiled qwai, 30 g cuku, kofi ko shayi.
• Abun ciye-ciye: salatin cin abincin teku, innabi ko gilashin ruwan tumatir tare da sandar seleri.
• Abincin rana: miyan kayan lambu da naman alade.
• Abincin dare: Broccoli ko Boiled farin kabeji, 150 g na turkey tare da yanki cuku.

A cikin kwanakin masu zuwa, yana da mahimmanci a maimaita ɗaya menu, shimfiɗa shi har mako guda. Bugu da kari, kowane nau'in nama, kifi da abincin abincin teku, cuku gida, cuku mai wuya, kefir an ba da izinin ci. Daga kayan lambu akan abinci mai karancin-carb, zaku iya cin kabeji, tumatir, cucumbers, albasa, tafarnuwa, zucchini, broccoli, farin kabeji, kayan lambu, ganyen seleri da eggplant.

Hakanan zaka iya duk nau'in namomin kaza.

Mahimmancin abincin ƙarancin carb

Daga yanzu, abincin da ya keɓance yawan amfani da ƙwayoyin carbohydrates ana ɗaukar shi tsarin abinci mai dacewa, wanda ya danganta da samfuran furotin da yawa.

A wannan hanyar, carbohydrates masu cutarwa basa nan gaba daya. A saboda wannan ne jikin mutum ya fara yin amfani da kitsen mai don samun makamashin da yake bukata.

Ya kamata furotin ya ci cikin abincin

Don haka, jikin zai iya daukar makamashi daga abinci ko daga mai, wanda aka adana shi musamman a jikin mutum idan mutum ya fara fama da yunwar. Babban burin irin wannan abinci mai daidaituwa shine mai zuwa - rashin yunwar.

Bai kamata ku ƙi abinci gaba ɗaya ba, saboda daga baya wannan zai haifar da manyan matsalolin kiwon lafiya. Bugu da kari, karin fam ba zai je ko'ina ba.

Don rage nauyi, ya isa kawai a iyakance yawan ƙwayoyin carbohydrates, maye gurbin su da samfuran furotin. Na ƙarshen, bi da bi, an san su da abinci mai kyau da fa'idodi.

Kari akan haka, daya yankin nama ko kaji da zai dafa jikin mutum zaiji dadi na satiety kuma ya cika shi da sinadarai masu amfani, ma'adanai, amino acid, da macro- da microelements.

Amma waina da Sweets ba zasu iya bayar da komai ba sai dai adadin kuzari da mai. Sakamakon haka, carbohydrates da aka samo daga gare su sun fara ajiyewa a gefe.

Expertswararrun abinci mai ƙoshin abinci daga masana sun yarda da shi kuma ana ɗaukarsa mafi cutarwa da tasiri ga asarar nauyi. Hakanan ana ba da shawarar don ciwon sukari, tun da yawaitar wannan abu a cikin marasa lafiya yana da girma sosai. Kuma yawan shan iskar carbohydrates na iya dagula lamarin.

Abubuwan da aka ba da izini da hani

A matsayinka na mai mulkin, abincin ya kamata ya ƙunshi abinci na furotin kawai tare da ƙari da ƙananan adadin carbohydrates.

Tare da ƙarancin abinci-carb, ana ba da izinin abinci mai zuwa:

• kowane nau'in nama (alade, naman sa, rago, kaji, kaji, turki, Goose, duck, zomo),
• na ciki (hanta, koda, zuciya, huhu, kwakwalwa),
• namomin kaza
• kayayyakin kiwo (madara, cuku, kefir, kirim mai tsami, yogurt),
• qwai (kaza, dabbar akuya),
• kwayoyi (walnuts, daji, cashews, gyada),
• kayan lambu (sai dai kayan lambu, bishiyar asparagus, wake, masara, peas, dankali, avocados, zaituni),
• 'ya'yan itãcen marmari (ba fiye da guda biyu a rana ba: komai komai ban sai ayaba da inabi),
• kifin mai mai-kitse da sauran abincin teku,
• hatsi (shinkafa launin ruwan kasa, buckwheat).

Abincin da ke ƙunshe da kitse ya kamata a cinye shi a cikin adadi kaɗan. Bayan abincin bai ƙunshi carbohydrates, jiki yana fara ƙona ɗakunan ajiya mai kamar makamashi mai mahimmanci a gare shi.

Ana iya ɗauka mai zuwa azaman abinci haramtacce:

• gefen dafaffun abinci dauke da adadin sitaci (shinkafa, spaghetti, dankali),
• kowane abinci
• nau'ikan kayan abinci iri-iri, gami da waina, waina, kukis, muffins, pizza, burgers,
• Sweets (Sweets, cakulan),
• nama da abinci (sausages, kifi),
• Miyar kitse (mayonnaise, ketchup),
• sugar (daga yanzu shayi da kofi dole ne su bugu ba tare da sakewa ba),
• kamar yadda aka ambata a baya, ayaba da inabi dole ne a cire su daga 'ya'yan itãcen marmari, tun da sun ƙunshi babban adadin fructose, wanda sukari asalinsa ne,
• ruwan 'ya'yan itace daga babban kanti, abubuwan sha mai cike da abubuwan sha,
• barasa yana sha.

Tebur samfurin Abincin Carbohydrate

Tare da yin riko da irin wannan abincin, ya kamata kuyi amfani da takamaiman tebur wanda za'a ba kowane samfurin (a kowace 100 g) lambobin da aka nuna a y. e.

Suchaya daga cikin irin waɗannan na al'ada shine 1 g na carbohydrates. Kirga yawan adadin carbohydrates da aka ba da izinin a kowace rana mai sauƙi ne (don fara rasa nauyi ya kamata ya ninka ba 39 cu a kowace rana).

Duk da cewa wasu samfuran da ba'a so ba suna da ƙananan farashin y. e., yayin cin abincin an hana su ci. Lokacin da nauyin ya kai matakin da ake so, za'a iya haɗa su a cikin abincinku sannu a hankali.

Jerin samfuran da raka'a na al'ada a gare su sune kamar haka:

• nama, kaji, hanta nama - 0,
• kaza na hanta - 1.5,
• kowane qwai (yanki) - 0.6,
• sausages da sausages - 3,
• sausages kiwo da tsiran alade - 1.5,
• kyafaffen kifi da gasa - 0,
• jatan lande, ja da baki - 0,
• squid - 5,
• zakara - 0.2,
• namomin kaza bushe - 7.5,
• cuku gida mai-mai mai yawa - 1.8,
• mai gida cuku - 2.9,
• yogurt-free sukari - 3.4,
• yogurt mai dadi - 8.7,
• kefir, ruwan shayar da aka dafa - 3.1,
• madara - 4.8,
• kirim mai tsami - 4,
• kirim - 4,
• man shanu - 1.1,
• margarine - 2,
• ice cream - 22,
• duhu cakulan - 50,
• kukis - 75,
• halva - 55,
• zuma - 75,
• sukari - 98,
• wake - 46,
• oatmeal, busassun Peas - 50,
• buckwheat - 65,
• gero, sha'ir sha'ir, sha'ir groats - 66,
• shinkafa - 71,
• taliya - 69,
• hatsin rai - 34.

Salatin Kayan lambu na nono

Don shirya shi, shirya kayan abinci masu zuwa:

• 500 g kaji nono
• 1 tumatir
• 3 cucumbers
• Albasa 1,
• dill
• faski
• Mint
• man zaitun
• lemun tsami ruwan 'ya'yan itace
• barkono baki
• gishiri
• man sunflower
• letas.

Da farko kuna buƙatar yanke kirjin kaza kuma ku doke shi a garesu. Gishiri da barkono dandana. Zafafa mai a cikin kwanon rufi kuma soya nama.

Bayan haka, sara da tumatir, albasa da kokwamba. Yayyafa albasa tare da ruwan lemun tsami. Beat ganye tare da man zaitun a cikin blender. Duk kayan da aka shirya dole ne a haɗe su a cikin kwanon salatin. Idan ana so, ana iya salatin a kan ganyen letas.

Jerky kaji

Sinadaran

• 500 g kaji,
• 3 tbsp. tablespoons na gishiri
• 1 teaspoon thyme
• 1 teaspoon roman
• ƙasa baƙar fata barkono
• 100 ml na iri.

Mix dukkan kayan ƙanshi tare kuma dafa naman kaza tare da su.

Sanya shi a cikin gilashin kwano, tare da rufe fim ɗin cling kuma saka a cikin firiji don kwana biyu. Juya fillet sau biyu a rana.

Bayan lokacin da aka ƙayyade, kuna buƙatar fitar da shi daga cikin firiji, shafa dukkan kayan ƙanshin ku bar shi a cikin ruwan sanyi na minti ashirin. Daga nan sai a fita daga ruwan kuma a bushe tare da adiko na goge baki.

Yanzu kowane nono ya kamata a nannade cikin tawul na lilin kuma ya bar ya bushe har kwana uku. Bayan wucewa wannan lokacin, zaku iya cin daɗin dandano na musamman da ƙanshinta.

Idan ana so, zaku iya, bayan shiri, ku jingina naman a kan igiya sama da murhun, kunna mai ƙona wuta da hular ku jira na sa'o'i uku.Bayan irin wannan juyawar, a karshe za'a shirya shi.

Cararancin abincin carb Menu na mako

Ga mutane da yawa, ƙarancin abincin carb ya cancanci hakan. Tsarin menu na mako-mako ga mata ya ƙunshi abinci masu ƙarancin sukari, sitaci da sauran carbohydrates. Dukkanin suna samuwa don dafa abinci kuma ana ɗaukar su da babban kayan abinci.

Akwanƙwasa mafi shahara game da wannan abincin ya zo a cikin 50-70s na karni na ashirin. Athletesan wasa whoan wasa da ke buƙatar samun daidaituwa a gaban gasa mai ƙima da menu na mako ɗaya ko sama da haka suna amfani da shi. Abin da ya sa ake girmama abincin ba wai kawai a cikin mata ba, har ma a cikin maza.

Dokoki da ka'idodin abinci

Komawa ga abincin da aka zaɓa, wajibi ne a bi ka'idodi da yawa. Waɗannan sune kamar haka:

1. Ba za ku iya rage yawan ruwa yau da kullun ba. Ya kamata aƙalla lita 2.
2. Don cimma sakamako mafi kyau, ana bada shawara a haɗa da slimming tea mai kitse a cikin menu har sati guda na abinci mai ƙanƙan da kai.
3. Abubuwan da ake amfani da abinci mai gina jiki suna da kyau. Waɗannan sun haɗa da hadaddun bitamin tare da selenium da carnitine, da man linseed.
4. Don hana matsaloli tare da aiki na gastrointestinal tract da na zuciya da jijiyoyin jini, ya kamata a kiyaye ma'auni tsakanin nama da kayan lambu. A kowane hali ya kamata ka rage adadin kayan shuka.
5. Matsayi na yau da kullun na carbohydrates ga mutum shine kimanin g g 150. Ana amfani da wannan adadin mahimmanci akan kiyaye aikin dukkan gabobin. Ga mutumin da ke wasa wasanni a kai a kai ko aiki mai wahala, wannan ƙa'idar ya hau zuwa 350 har ma har zuwa 400 g. Idan abubuwa masu yawa na carbohydrate suna shiga cikin jiki fiye da yadda ake buƙata don aiki na yau da kullun, to za a adana wuce haddi ta hanyar adana kitse - don nan gaba.
6. Mafi kyawun lokacin cin abincin shine kwana 3-7. Kasancewa zuwa wannan lokacin, zaka iya rasa kilo da yawa na nauyi mai yawa ba tare da cutar da jiki ba.
7. Lura da abincin da aka zaɓa, ana bada shawara don jagoranci salon rayuwa mai aiki. Ya kamata aikin jiki ya kasance a babban matakin, saboda wannan shine mabuɗin ingantaccen amfani da adadin kuzari.
8. Ya kamata a tuna cewa wannan abincin bai dace da mata masu juna biyu ba, yara ‘yan kasa da shekara 16, masu ciwon sukari, da kuma mutane masu ciwon zuciya, koda ko cututtukan hanta.

Abin da ƙarancin carb ya ƙunshi

Yankin samfuran da zaka iya kuma har ma ya fi dacewa a cikin menu na abinci mai ƙarancin kifi yana da yawa babba. Ya ƙunshi mafi yawan samfurori masu narkewar furotin daga jerin masana masana abinci masu gina jiki. Amma bai iyakance kawai ga su ba. Saboda haka, wannan abincin ba kwafin ko kwafin abincin furotin bane. Wannan tsari ne da aka fitar daban.

Tebur na samfurori don abinci mai ƙananan carb shima ya ƙunshi kayan lambu, ganyaye, 'ya'yan itatuwa tare da ƙarancin furotin, amma mai wadataccen aiki a cikin kayan halitta kuma abubuwan da ake kira "ballast" abubuwa.

Abincin ya hada da:

• Kayayyakin nama (naman mara mai ƙanƙara da naman maraƙi, hanta naman sa, kaza, kaji, ƙamshi, turkey, zomo, ɓawon burodi, ƙwayar mai kitse, ɓacin rai).

• Kifi da abincin teku (kwandon, salmon, kifin, herring, mackerel, halibut, tuna, sardine, amare, oysters, jatan lande, mussel, squid).

• Madara da samfuran lactic acid (cuku gida, madara, kefir, madara da aka dafa mai mai yawa, cuku tare da mai mai mai yawa).

• Kayan lambu da ganye (tafarnuwa, dill, arugula, seleri, faski, fennel, Mint, sorrel, zaituni, namomin kaza, rakatso, barkono, bishiyar asparagus, kowane albasa, cucumbers, tumatir, wake, koren ƙwaya, kabeji na kowane iri, rhubarb, kabewa, squash, eggplant, zucchini).

-Arancin carb - menu na mako-mako don mata

Ga samfurin zaka iya ɗaukar misalin da aka makala. Idan ana so, ba a hana wasu jita-jita su maye gurbinsu da analogues masu dadi ba.

Kwana 1

Karin kumallo - apple (kore), omelet na qwai uku

Abincin rana - salatin kayan lambu, naman sawan tumatir (300 g)

Abun ciye-ciye-cuku mai-mai mai mai kitse tare da ganye (150 g)

Abincin dare - wani kwano na Boiled ko gasa mai (300 g)

Kwana 2

Karin kumallo - cuku gida (200 g), apple (ana iya gasa)

Abincin rana - kaza stew (300 g)

Abinci - Salatin kayan lambu

Abincin dare - kayan lambu miya, broccoli casserole

3 rana

Karin kumallo - ƙwai-Boiled qwai (2 inji mai kwakwalwa), cuku mai wuya (50 g)

Abincin rana - miyan kayan lambu tare da kifi

Abinci - kefir smoothie

Abincin dare - dafaffen kaza (300 g), salatin kayan lambu

4 rana

Karin kumallo - oatmeal tare da 'ya'yan itatuwa da aka bushe

Abincin rana - kayan lambu stew tare da naman sa (250 g)

Abinci - gasa mai gasa, yogurt

Abincin dare - buckwheat, salatin gwoza salatin

5 rana

Karin kumallo - omelet daga qwai biyu, milkshake don asarar nauyi

Abincin rana - wani yanki na dafaffen kifi (300 g), salatin kayan lambu

Abinci - kefir tare da kirfa (1 kofin)

Abincin dare - Kayan lambu Braised

6 rana

Karin kumallo - ɗan gida cuku casserole (200 g)

Abincin rana - salatin kayan lambu sabo ne, dafaffen naman sa (300 g)

Abincin rana bayan rana - salatin tare da avocado

Abincin dare - abincin abincin teku (300 g)

7 rana

Karin kumallo - burodin buckwheat a cikin madara (300 g)

Abincin rana - m-kalori miya

Abincin ci - salatin tare da omelet (150 g)

Abincin dare - kifi tare da kayan lambu, hadaddiyar giyar 'ya'yan itace

Wani muhimmin abu game da wannan hanyar asarar nauyi:

Don kwanaki 7 zaka iya rasa aan fam. Adadin zai zama mafi kankanta idan aka yi amfani da abinci mai ƙarancin carb .. Jerin sati don mata da maza yana da daidaito da bambanci, don haka zai kawo fa'idodi ga jiki kawai.

Sakamakon Gefen Abincin Kayan-Carb

• maƙarƙashiya ya haifar da rashin fiber a cikin abincin
• tsananin farin ciki, ciwon kai da asarar taro saboda karancin glucose
• ƙwayar tsoka ta haifar da karancin potassium, magnesium da alli
• mummunan numfashi, rashin bacci da tashin zuciya
• hadarin kamuwa da cutar koda, gout, da kuma lalata cututtukan haɗin gwiwa saboda yawan ƙwayar abinci mai yawa

Ya kamata a yi amfani da abinci mai zuwa a ƙarƙashin kulawar ƙwararrun, an yi niyya ne don kiba da kiba. Yakamata ya zama bai wuce sati uku ba kuma yana buƙatar sarrafa ketones a cikin fitsari, glucose jini. A lokacin cin abinci ya kamata ku sha ruwa mai yawa (2-3 a kowace rana). Abincin yana samar da adadin kuzari 1,500, wanda zai taimaka "rasa" 0.5-1 kg a mako. Ga maza, yawan adadin kuzari na yau da kullun ya kamata a ƙara yawan adadin kuzari 500. Ana iya cimma wannan ta hanyar ƙara ƙarin abun ciye-ciye da / ko ta karuwa da yawa a wasu ka'idojin samfuri, kamar yadda aka nuna a misalin da ke ƙasa:

Rana ta 1: karin kumallo 1. karin kwai = 74 kcal 2. karin yanki na ƙyashi tare da man shanu - adadin kuzari 102

abun ciye ciyen almon guda 20 = 139 kcal

Kalori 1524, furotin 119 g, carbohydrates 79 g, mai g 105

Karin kumallo: adadin kuzari 323, furotin 21 g, carbohydrates 14 g, mai 20 g
3 kwai omelette, ƙyallen ƙwayar hatsi duka

Abincin rana: adadin kuzari 139, furotin 5 g, carbohydrates 5 g, 12 g mai
Almonds guda 20

Abincin rana: adadin kuzari 440, furotin 37 g, carbohydrates 19 g, maiye 45 g
steamed jatan lande 100 g, salatin tare da 1/4 avocado, dintsi na letas da tomatoesan tumatir ceri. Salatin: tablespoon na man zaitun, a lemun tsami na ruwan 'ya'yan lemun tsami, 1/3 ja finely yankakken barkono barkono hade da kayan lambu.

Abincin abinci: adadin kuzari 157, furotin 12 g, carbohydrates 14 g, 5 g mai
Yada masu fasa guda biyu daga garin kankara tare da garin cuku cokali daga shrimp

Abincin dare: adadin kuzari 331, furotin 37 g, carbohydrates 14 g, 17 g mai
kwasfa a cikin kayan miya a cikin kayan lambu, 80 g na wake da 100 g na broccoli na Boiled. Steam cod fillet 100 g, zuba miya tare da cakuda tablespoon na man zaitun, teaspoon na capers, tablespoon da yankakken faski da lemun tsami ruwan 'ya'yan itace. Ku ci tare da dafaffen kayan lambu.

Kayan zaki: 134 adadin kuzari, furotin 7 g, carbohydrates 13 g, mai 6 g
yogurt na al'ada 150 g + 2 tablespoons blueberries

Kalori 1,508, furotin 100 g, carbohydrates 83 g, mai 88 g

Karin kumallo: adadin kuzari 313, furotin 13 g, carbohydrates 25 g, mai 20 g
yogurt na asali 150 g + 30 g rasberi da pistachios. Mix sinadaran

Abincin rana: adadin kuzari 145, grams 6 na furotin, 4 na carbohydrates, gram 12 na mai.
A dintsi (25 g) na kabewa tsaba

Abincin rana: kalori 552, furotin 33 g, carbohydrates 36 g, 32 g mai
kifin masara, salatin quinoa tare da miya. Rub tare da kayan yaji (barkono, tafarnuwa) gasa masara, tafarnuwa salad: wani tablespoon na man zaitun, ruwan lemun tsami da barkono

Abincin abinci: adadin kuzari 78, furotin 2 g, carbohydrates 7 g, 5 g mai
Cokali na hummus da ƙananan karas

Abincin dare: adadin kuzari 420, furotin 46 g, carbohydrates 11 g, 19 g mai
A ɗanƙaɗa ƙyallen naman alade kaɗan a yanka a cikin yanki 100 g, a yanka kayan lambu a cikin kwanon ruɓa (albasa, wake, tsiro, barkono) 200 g. Da farko dafa nama, sai a ƙara kayan lambu, barkono barkono, albasa, yankakken tafarnuwa, ginger, kakar tare da cokali na kwakwa da kuma launin ruwan kasa.

1488 kcal, 95 g furotin, carbohydrates 78 g, 109 g mai

Karin kumallo: adadin kuzari 356, furotin 26 g, carbohydrates 31 g, mai 15 g
qwai biyu mai waha-Boiled, 50 g kyafaffen kifi, 'ya'yan itatuwa da yawa na radish, pear

Abincin rana: adadin kuzari 138, furotin 5 g, carbohydrates 8 g, 11 g mai
dintsi na kashin kaji (25 g)

Abincin rana: kalori 523, furotin 22 g, carbohydrates 23 g, 57 g mai
salatin tare da cuku mozzarella: a yanka a cikin yanka 120 g cuku, tumatir, avocado, miya, cokali mai na man zaitun, vinegar balsamic, barkono. Yayyafa salatin duka tare da sabon Basil

Abincin dare: adadin kuzari 395, furotin 40 g, carbohydrates 12 g, 21 g mai
gasa kifin masara tare da kayan lambu - 150 g salmon fillet, yayyafa tare da cokali na man zaitun, niƙa tare da tafarnuwa, farin kabeji 100 g, 80 g Peas

Maraice: kalori 76, furotin 2 g, carbohydrates 4 g, mai 5 g
gilashin madara almond mai dumi

1444 kcal, furotin 97 g, sukari na g 85, 90 g mai

Karin kumallo: adadin kuzari 338, furotin 9 g, carbohydrates 42 g, 15 g mai
'Ya'yan itacen Almond - 3 tablespoons na almond flakes an cakuda su da karamin banana, 100 g blueberries ko wasu' ya'yan itatuwa na lokacin ko 'ya'yan itace mai sanyi. Aiki cike da madara almond 150 ml.

Abincin rana: adadin kuzari 38, furotin 1 g, carbohydrates 9 g, 0 g mai
peach

Abincin rana: kalori 461, furotin 50 g, carbohydrates 16 g, 31 g mai
salatin tare da kaza da avocado - Mix dafa da yankakken kaza tare da rabin avocado, letas, 'yan tumatir ceri. Yayyafa komai tare da ruwan 'ya'yan lemun tsami kuma yayyafa g 10 na kwayoyi na Pine.

Abincin abinci: 139 kcal, furotin na g 5 5, carbohydrates 5 g, 12 g mai
Almonds 20 g (dintsi)

Abincin dare: 468 kcal, furotin 32 g, carbohydrates 13 g, 33 g mai
Frittata tare da kabewa - sugar brown, cokali mai na zaitun, 75 g yankakken cikin guda na kabewa - zuba 3 qwai gauraye da 50 g da yankakken feta cuku. Ku ci tare da salatin kore.

1435 kcal, 92 g na furotin, 86 g na carbohydrates, 82 g na mai

Karin kumallo: adadin kuzari 391, furotin 12 g, carbohydrates 35 g, 22 g mai
'ya'yan itace yogurt - 200 g yankakken guna da 100 g raspberries gauraye da yogurt na halitta. Yayyafa da 15 g kabewa tsaba

Abincin abinci: kalori 100, furotin na g 2, carbohydrates 2 g, mai 10 g
3pcs Brazil kwayoyi (na iya zama Italiyanci)

Abincin rana: adadin kuzari 510, furotin 44 g, carbohydrates 18 g, 29 g mai
salatin tuna - 135 g na tuna (tare da brine) guntu, haɗa tare da tafasasshen yankakken yankakken, dafa da sara da gyada kore a cikin guda, dafa da sara dankali, ceri tumatir mai kwakwalwa 5, haɗawa tare da man zaitun mai ɗan tablespoon da lemun tsami ruwan 'ya'yan itace

Abun ciye-ciye: adadin kuzari 69, furotin 2 g, carbohydrates 17 g, 0 g mai
guna 70 g

Abincin dare: adadin kuzari 310, furotin 31 g, carbohydrates 9 g, 17 g mai a kowace
Granyan kaji kaji suna ci tare da alayyafo, wanda aka dafa da tafarnuwa da madara almond 100 g, broccoli 100 g

Maraice: kalori 55, furotin 1 g, carbohydrates 5 g, mai 4 g
10 g duhu cakulan 70%

Kalori 1438: furotin 106 g, 94 g carbohydrates, 68 g mai

Karin kumallo: adadin kuzari 464 21 furotin na g, carbohydrates 13 g, 35 g mai
pancakes tare da 'ya'yan itatuwa - Mix 50 g na almon a ƙasa tare da kwai gwaiduwa, 2 tablespoons na yogurt na halitta, doke har sai kumfa, gasa pancakes, 50 g na strawberries (cirewa)

Abincin rana: adadin kuzari 139, furotin 5 g, carbohydrates 5 g, 12 g mai
20 kwayoyi hazelnuts

Abincin rana: adadin kuzari 342, furotin 35 g, carbohydrates 35 g, 4 g mai
sanwic da turkey - 125 g na turkey mai dafa, gurasar hatsin rai, mustard, tumatir, yanka kokwamba da ganyen ruccola

Abun ciye-ciye: adadin kuzari 69, furotin 10 g, carbohydrates 1 g, mai 1 g
'yan sandunansu na seleri

Abincin dare: adadin kuzari 424, furotin 35 g, carbohydrates 36 na g, mai 16 g,
soyayyen mai a zaitun (teaspoon) tiger prawns (150 g), tafasasshen lentil (50 grams), man zaitun, curry, alayyafo, ɗanɗano tafarnuwa da madara almond

Kalori 1560, furotin 112 g, carbohydrates 52 g, 98 g mai

Karin kumallo: adadin kuzari 427, furotin 43 g, carbohydrates 8 g, 26 g mai
Soyayyen qwai da kifin masara da ceri - soya 3 qwai a cikin kwanon rufi, gauraye da yankakken guda na kyafaffen kifi 100 g, ceri tumatir.

Karin kumallo na biyu: 116 kcal, furotin 5 g, carbohydrates 4 g, 9 g mai
dintsi (20 g, ko lemo 2) na irin kabewa

Abincin rana: kalori 477, furotin 38 g, carbohydrates 19 g, 28 g mai
salatin kaza tare da koren wake - 100 g na Boiled da yankakken wake wake hade da Boiled da yankakken nono 100 g, 3 tablespoons na yankakken zaituni, tumatir ceri, faski. Haɗa tare da cokali na man zaitun da ruwan 'ya'yan lemun tsami.

Abun ciye-ciye: adadin kuzari 56, furotin 0 g, carbohydrates 7 g, 0 g mai
2 Tangerines

Abincin dare: adadin kuzari 484, furotin na 26 g, carbohydrates 14 g, 35 g mai
Soyayyen tofu tare da kayan marmari da kwayoyi - cokali biyu na kwakwa na kwakwa, yankakken tofu cuku 150 g, gyada iri 20, broccoli, featan gashin da albasarta kore, paprika, soya. Lokaci tare da soya miya.

Labari mai amfani

Na gode da yin rijista!

Don bin jituwa, daidaitaccen mai jituwa, mutane suna fara horarwa da lura da tsarin abinci mai kyau. Matsalar farko da za a fuskanta ita ce abinci. Mutane kalilan ne suka san cewa matsalar ta ta'allaka ne akan yawan wucewar carbohydrates. Kuma da zaran sun yi nazarin bayanai a cikin sanannun maɓuɓɓuka, ba tare da sun karanta har ƙarshen ba, ƙwayoyin carbohydrates gaba ɗaya suna cikin abincin. Kuma a nan ne aka fara samun cikas, matsalolin lafiya, rushewa da sauransu. Ina daidaito da gaskiya? Kusa sosai! Bari mu samu shi dai-dai.

A cikin 'yan shekarun da suka gabata, an sami canji sosai game da ra'ayoyi game da dalilin da yasa mutum yake samun nauyi. Broadididdigar ɗumbin yawa sun fahimci cewa carbohydrates, ba mai ƙoshin mai ba, ake canzawa zuwa mai mai ƙarko, kuma ya zama ɗayan manyan abubuwan da ke haifar da kiba.

Na dogon lokaci, kayan abinci masu ƙarancin kitse sun kirkiro tushen fasahar asarar nauyi, amma, abinci mai ƙarancin carb, wanda ya nuna sakamako mai yawa ga asarar nauyi, ya zama ainihin murɗawa. Nazarin ya nuna cewa carbohydrates masu sauƙi da rikitarwa suna shafar jikin mutum ta hanyoyi daban-daban. Yawan abinci mai yawa a cikin carbohydrates yana haifar da kiba.

A cikin wannan labarin zaku koya:

• menene abinci mai ƙanƙara da kuma yaya kitse yake ƙonawa?
• fa'ida da rashin amfanin hanyar,
• Waɗanne irin abinci ne ake samu a cikin ƙananan abincin karas?
• Girke-girke mai ban sha'awa don jita-jita masu ƙarancin katako don ƙirƙirar cikakken menu.

Menene ainihin mahimmancin hanyar asarar nauyi

Carbohydrates yana ba wa jiki ƙarfin adadin da ake kashewa yayin rana akan mahimman matakai da kuma yayin aiki na jiki. Cikakken kin amincewa da macrocell zai haifar da mummunan aiki a cikin tsarin tsarin aiki, kuma ragin makamashi wanda ya haifar zai haifar da karuwar kantin sayar da mai. An haɗa da carbohydrates mai santsi (hadaddun) a cikin abincin abinci mai ƙananan carb, wanda baya haifar da tsalle mai tsayi a cikin sukari a cikin jini kuma ana canza shi zuwa makamashi ya daɗe.

Gaskiyar hanyar ita ce, daga ranar farko ta abinci don aminci da tasiri mai nauyi asara a kowace rana adadin karuwar carbohydrates da aka rage, kuma sunadarai suna ƙaruwa. Saboda wannan, ana fara aiwatar da wadannan matakai a cikin jikin:

1. A da can ana samun kuzari ne cikin rashi, wanda hakan yake tilasta mana neman sabon tushe.
2. Glycogen a cikin kwanakin farko na 2-3 na abinci ya zama babban mai ba da makamashi.
3. Sannan fatsin ya rabu, yana samar da ƙarin tushen kuzarin - ketone.

Nazarin da ke kwatanta fa'idodin ƙwaƙwalwar mai-mai-mai mai ƙima don asarar nauyi ya nuna cewa mutanen da suka rage carbohydrates zuwa mafi ƙarancin hasara a cikin watanni 6 cikin nauyi fiye da waɗanda ke cikin abincin mai ƙarancin mai.

Ta hanyar rage cin abinci mai karancin-abinci, batutuwa sun dandana jin cikakken bayan an ci abinci, yayin da sunadarai da kitsen suka rushe a hankali fiye da carbohydrates. Bugu da ƙari, haɓakar sukari na jini da kuma samar da insulin ya faru a hankali. Don haka, ba su da karshin makamashi, wanda ake maye gurbinsu da gajiya da kuma matsananciyar azabar ji.

Kammalawa: Ka'idar abinci - hanyoyin nazarin halittu waɗanda ke taimakawa wajen ƙona kitse da asarar ƙarin fam.

Yana da mahimmanci a tuna cewa yayin cin abinci, ana rage fat mai a ko'ina cikin jiki, don haka ba shi yiwuwa a rage kundin a cikin gida.

Abvantbuwan amfãni da rashin amfani

A low abun ciki na carbohydrates a cikin menu da kyau yana shafar jihar na jiki, normalizing narkewa, kara tafiyar matakai na rayuwa da kuma rejuvenating.

• yunwa ba ta faruwa a abinci, ƙarfi ya kasance iri ɗaya, babu rauni,
• dace da masu ciwon sukari
• abinci mai dacewa ga maza da mata don asarar nauyi,
• wanda ya dace da ƙarami, matsakaici da babban aiki,
• baya buƙatar canji mai mahimmanci a cikin lissafin buƙatun kalori na yau da kullun don asarar nauyi, matakan furotin da carbohydrate sun canza.

Rage yawan macronutrient yana taimakawa rasa nauyi da inganta kiwon lafiya, ana bada shawara ga:

• kiba
• zafin motsa jiki
• ciwon sukari
• hauhawar jini
• rikicewar endocrine,
• cututtukan oncological

Hanyar ta sami amincewa tsakanin 'yan wasa da kuma yin wasan motsa jiki - wannan dama ce tabbatacciya don samun sauƙi ta rage yawan kitsen subcutaneous da adana yawan ƙwayar tsoka.

Koyaya, abincin yana da rashin nasara:

• maƙarƙashiya - raguwa a cikin fiber, wanda ke da alaƙa da rage yawan ƙwayar carbohydrate, na iya haifar da matsalolin narkewa,
• matsananciyar motsa jiki na haifar da ciwon kai, damuwa da juyayi,
• tsanani da na kullum cututtuka,
• Yana ƙara nauyi a hanta,
• potassium da sodium suna cikin karancin abinci
• Rashin carbohydrate yana rage taro, wanda yake mahimmanci ne ga mutanen da ke aiki da hankalin,
• karuwa a cikin cholesterol saboda yawan samfuran dabbobi na asali, wanda ke tsokani haɓaka cututtukan cututtukan zuciya,

Ba a cikin tsarin abinci mai ƙarancin carb ba a cikin jerin hanyoyin da za'a iya bi don shekaru da yawa, tunda manyan jerin abubuwan abinci da aka haramta suna haifar da ƙarin damuwa ga jiki. Sabili da haka, bayan makonni da yawa ko watanni na ƙuntatawa, mutum ya koma cikin abincin da ya saba.

Ra'ayoyin masana harkar abinci

Masana ilimin abinci suna yin taka tsantsan game da hanyar, saboda karancin abincin carb (na mako guda ko wata daya) ya ƙunshi amfani da 50-70 g na macronutrient kowace rana. Rashin ƙarfi yana haifar da rikice-rikicen da ba'a so tare da yawan sakamako masu illa, kamar ragi.

Likitocin sun bada shawarar bayar da fifiko ga ingantaccen tsarin da ya dace, tare da sarrafa ragowar abubuwan da suke kara sukari. Tsarin cin abinci mai lafiya a haɗe tare da aiki na jiki zai taimaka wajen rage yawan kitsen jiki - ba za a iya amfani da hanyar zuwa asarar nauyi ba, amma ba tare da lahani ga lafiyar ba.

Ka'idoji na yau da kullun don rage cin abincin carb

Hanyar ta ƙunshi yin amfani da ƙaramin yanki na carbohydrates wanda ya isa don kula da jiki. Ga mata, ana buƙatar gram 2 na kilogram na nauyi, ga maza - g 3. Idan yawan abincin yau da kullun shine 120-150 g, to don asarar nauyi adadi a hankali sannu a hankali ya ragu zuwa 50-70 g kowace rana. Abincin furotin yana maye gurbin makamashi kuma yana kula da sautin tsoka.

Lowarancin abinci mai narkewa a cikin ƙasa yana rage matakan insulin, wanda ke hana cin abinci. Jikunan Ketone da suka zo da garkuwar dabbobi da kayan lambu da kuma mai sun toshe hanyoyin samun bayanai game da yunwar.

Don cimma burin ku zai taimaka wajan bin ka'idodi wasu:

• ware samfuran tare da babban glycemic index daga abinci,
• vitaminsauki bitamin da ma'adanai,
• Hanyar dafa abinci da aka fi so - stew, tafasa, gasa, steamed. Soya kayan masarufi ba tare da kara mai ba ko kuma da karamin adadin,
• kada ku tsallake abinci kuma kada ku rage adadin kuzari,
• ɗauki takaddun carbohydrates a farkon rabin kuma kafin horo, a na biyu - abincin furotin,
• dole ne karin kumallo
• kiyaye tsarin shan ruwa: aƙalla lita 2 na ruwa mai tsafta.

Kar a manta cewa daidaitaccen lissafin bukatun yau da kullun na makamashi don asarar nauyi shine farkon matakin kafin fara kowane abinci.

Tebur samfurin da aka amince da shi

Abincin yana nuna wasu iyakoki. Yin amfani da teburin zaka iya samun samfuran da suka dace da abinci mai ƙarancin carb.

Naman alade, naman maroƙi da naman sa, kaji, offal

Kifi da abincin teku

Kifin teku: kifi, kifin, kifin, cod, mackerel, herring, tuna, halibut

Abincin Tekun Fasaha - Unlimited

Cuku gida, cuku, kefir, yogurt na halitta ba tare da ƙari ba - duk tare da ƙarancin mai mai yawa

Chicken da quail

Raw da kuma gwangwani kayan lambu

Komai banda kayan lambu tare da babban sitaci abun ciki: dankali, Urushalima artichoke, dankalin turawa mai zaki

Babu ƙuntatawa a kowane nau'i

Citrus, kore ba zaki da apples

Oakmeal Mai Daɗaɗɗɗa dafa abinci, Brown Rice da Buckwheat

Kwayoyi da tsaba

Sorbitol da fructose kyauta

Kofi, shayi - ba ƙara sukari, ruwan ma'adinai, ruwan 'ya'yan itace

Abubuwan da aka haramta

Idan samfurin da kuka fi so ba ya cikin jerin abubuwan da aka yarda, to, wataƙila ya kasance cikin jerin abubuwan da aka hana:

• gidan burodi da kuma kayayyakin abinci na abinci,
• hatsi da aka sarrafa (farin shinkafa, oatmeal nan take, semolina), taliya mai alkama,
• dankali, masara,
• samfuran rabin-kayayyakin, kyafaffen samfura,
• kayan abinci (mayonnaise, ketchups da biredi, ban da soya),
• cakulan
• 'ya'yan itãcen marmari (banana, innabi),
• sukari da kayayyakin masarufi,
• ruwan 'ya'yan itace dafaffen, abin sha na' ya'yan itace (saboda ƙari na sukari),
• soda
• giya sha.

Wajibi ne a bar samfuran da ke sama a karo na farko, kuma bayan makonni 3-4, sannu a hankali gabatar da su a cikin karamin rabo a cikin abincin.

Tebur: samfurin menu na 7-low-carb low-carb abinci

Teburin ya ƙunshi haɗuwa da karin kumallo, abincin rana da abincin dare, wanda za'a iya ɗauka azaman tushe kuma a maye gurbinsa da abincin da kuka fi so. Kar a manta cewa yana da mahimmanci a lissafa adadin kuzari daidai da abin da aka gama don bin ƙimar kuzarin yau da kullun. Madadin da maimaita samfura na yiwuwa.

Abubuwan da aka yarda

Tushen menu don abinci mai ƙarancin carb ya zama abincin furotin tare da ƙara ƙari na fats da carbohydrates. An yarda da samfuran masu zuwa:

• nama mai laushi
• qwai
• low-mai m-madara da kayayyakin kiwo,
• namomin kaza
• abincin teku
• kayan lambu daban-daban, idan za ta yiwu ban da dankali, legumes, da kuma zaituni da zaituni,
• iyakace 'ya'yan itatuwa, ban da inabi da ayaba, tunda suna da girma,
• offal,
• 'ya'yan itatuwa da kayan marmari,
• buckwheat, oat bran ko shinkafa mai launin ruwan kasa a cikin iyaka mai iyaka,
• daban-daban ganye.

-Arancin Carb

Don irin wannan abincin ya ci gaba kamar yadda aka zata kuma kada ya cutar da jiki, ya kamata a kiyaye wasu ƙa'idodi:

• tare da irin wannan abincin, ya zama dole a cinye ruwa mai yuwuwa sosai - fiye da lita daya da rabi a rana,
• An shawarar yin gasa kayan lambu, tururi ko stew,
• tare da irin wannan tsarin, tafiya na akalla minti ashirin a rana ko ƙarin aikin jiki,
• Domin tsara yadda ake cin abincin yau da kullun, yakamata kuyi amfani da tebur wanda ake kallon kayan abinci na carbohydrate a cikin abinci daban-daban.

Dangane da tebur, zaku iya ƙirƙirar menu na keɓaɓɓen, bin abin da zaku iya asarar kilogram 9 a kowane mako.

Ka'idar gini ta dogara ne da hana amfani da abinci mai dauke da sinadarai masu dumbin yawa:

• don asarar nauyi - kuna buƙatar bugawa har zuwa raka'a 40 na al'ada kowace rana,
• don daidaita ƙarfin - ba fiye da raka'a 60 na al'ada ba,
• don kara kilogram - raka'a 60 na al'ada ko fiye.

Daban-daban nau'ikan menus na mako guda tare da abinci mai ƙarancin carb

Za'a iya gabatar da menu na samfurin ga mako kamar haka:

• karin kumallo - steamed omelette, kore ko shayi na ganye,
• karin kumallo na biyu - cuku gida mai mai-mai mai,
• abincin rana - miyan naman kaza, dafaffen
• abincin dare - kifi mai gasa.

Menu na mako guda tare da ciwon sukari

Za'a iya amfani da menu na daban na magani don masu ciwon sukari:

• karin kumallo - cuku gida mai mai kitse, shayi da ƙwai 2 da aka dafa,
• abincin rana - 250 na yogurt,
• abincin rana - miyar wake,
• yamma shayi - orange,
• abincin dare - kifi da aka gasa a cikin tanda tare da kayan lambu.

Manyan kitse, mai-karancin abinci

Dokta Atkins ne ya kirkiro irin wannan abincin. Yana gudana a matakai hudu:

• kashi na farko shine tsawon sati 2, ƙuntatawa a cikin carbohydrates na kimanin gram 20, ana bada izinin protein a kowane adadin,
• kashi na biyu - yana da watanni da yawa, a lokacin da kake buƙatar ƙara adadin carbohydrates da aka cinye a cikin abinci,
• kashi na uku - don kula da nauyi a cikin halin yanzu, ana bada shawara don ƙara yawan adadin wadatattun carbohydrates zuwa gra 10 na kowace rana,
• kashi na hudu - don inganta sakamakon, kuna buƙatar cinye adadin adadin carbohydrates kamar yadda a cikin kashi na uku.

Samfuran menu na 'yan wasa

Don ƙona kitse yadda yakamata ba tare da asarar ƙwayar tsoka ba, ana bada shawara don amfani da menu mai zuwa na mako guda:

• karin kumallo - shayi, oatmeal on,
• karin kumallo na biyu - 200 grams na cuku mai ƙananan mai mai,
• abincin rana - miyan kayan lambu, salatin abincin teku, kayan marmari,
• abincin rana da yamma - gida cuku cuku,
• abincin dare - naman da aka gasa a cikin tanda, kayan lambu da aka dafa, kefir.

Dietarancin abincin carb ga masu cin ganyayyaki

Akwai keɓaɓɓen abinci ga waɗancan mutanen da ba sa amfani da nama a cikin abincinsu. Akwai wasu ka'idoji a gare su:

• Lissafin abubuwan carbohydrates da aka cinye dole ne a yi su ta wannan hanyar: 5 grams na carbohydrates a kilo 10 na nauyi,
• nama da samfuran kifi dole ne a maye gurbinsu da soya analogues, wake, da hatsi.

Abincin furotin

'Yan wasa za su iya amfani da wannan menu a cikin abincinku yayin bushewa, kazalika da talakawa waɗanda suka fi son abincin furotin:

• karin kumallo - shayi da cuku guda 100 na cuku mai kyauta,
• karin kumallo na biyu - gyada,
• abincin rana - dafaffen kaza tare da kayan marmari na stewed,
• abincin rana da rana - kefir ko yogurt,
• abincin dare - kifi da aka dafa a cikin tukunyar jirgi biyu.

Abubuwan Rarkewar Abincin Carb

Don shirya miyan za ku buƙaci:

• jatan lande - 1 kg
• seleri
• tumatir - 1 pc.,
• albasa - 1 pc.
• Curry
• lemun tsami ruwan 'ya'yan itace.

Kwasfa fata da kuma alayyaɗa shrimps, daɗaɗa kayan lambu da ganyaye. Zuba kayan masarufi da ruwa, ƙara ɗan curry, yayyafa komai tare da ruwan 'ya'yan lemun tsami kuma sanya murhun.

Naman saro tare da Alayyafo

Don shirya irin wannan tasa, zaka iya amfani da girke-girke mai zuwa:

• naman sa - 1 kg
• alayyafo - 400 grams,
• albasa - 1 pc.
• tushen seleri - 200 grams,
• tafarnuwa - 1 albasa,
• tumatir - 2 inji mai kwakwalwa.,
• man zaitun
• cumin
• ginger foda
• naman sa naman - 250 grams.

Soya duk kayan yaji a mai, a hankali a ƙara yankakken albasa da tumatir. Soya kadan, ƙara naman naman da sauran sinadaran da suka rage. Zai fi kyau a yanka naman sa cikin tube don dafa abinci yana ɗaukar lokaci kaɗan. Rufe kwano kuma simmer na minti arba'in.

Yau, kowane mutumin da ke mafarkin yin ban kwana ga karin fam ya ji game da shirye-shiryen abinci na Ducan, Pevzner, Atkins. Kowane ɗayan waɗannan abubuwan rage cin abinci yana da wasu halaye, amma tushe ba ya canzawa - ƙananan ƙananan carb. Yana da sauyawa zuwa jita-jita waɗanda ke dauke da ƙananan taro na carbohydrates, ana ɗauka ɗayan ɗayan hanyoyi masu tasiri don kawar da nauyin wuce kima.

Carbohydrate rage cin abinci: low-carb, high-carb da furotin-carbohydrate, menus, girke-girke da kuma bita

Babban tushen kuzarin jiki shine carbohydrates. Wadannan abubuwan suna samar da:

• tafiyar matakai na rayuwa
• samar da hormone serotonin.

Serotonin yana da amfani mai amfani ga mutum a cikin halin baƙin ciki, yana taimakawa wajen jimre da yanayin damuwa. Hanyoyin tafiyar matakai na jiki suna da mahimmanci don tallafin rayuwarsa.

Bidiyo mai amfani

Karin girke-girke a cikin bidiyon:

Kawai da kallo na farko, da alama rasa nauyi akan abinci mai karancin carbi abune mai wahala da monotonous. Amma a zahiri, kowane abu abu ne akasin haka: akwai adadin ɗakunan calorie masu ɗumbin yawa waɗanda ba su da matsala fiye da abinci mai ɗaci ko abinci mai daɗi. Bugu da kari, irin wannan abincin yana da nasa kari - asarar da aka dade ana tsammanin asarar nauyi.Mafi mahimmanci, bi shawarar kwararru kuma ware carbohydrates daga abincinku.

• Yana daidaita matakan sukari na dogon lokaci
• Maido da aikin samarda insulin

Karin bayani. Ba magani bane. ->

Rage cin abincin carb: ribobi da fursunoni

Tsarin abinci mai gina jiki dangane da rage adadin carbohydrates a cikin menu yana da abokan adawar su da magoya bayan su. Tsohon ya nace game da babban cutar da irin wannan abincin ga lafiyar. Latterarshe yana gina layin tsaro, yana mai da hankali kan asarar nauyi mai sauƙi wanda wannan shirin yake samarwa.

The muhawara don kamar haka:

• Rage nauyi nan take shine ɗayan manyan abubuwan abinci, dangane da mafi karancin abinci mai abinci. Abincin da aka cika tare da sunadarai da mai, kusan rashin wadataccen carbohydrates, suna haifar da bushewa cikin hanzari. A sakamakon haka, nauyi yana raguwa da sauri, ƙona kitse yana ƙaruwa. A matsakaici, tsawon mako guda na abinci mai gina jiki yana kawo kilogiram 5-6. Zamuyi magana game da rashin lafiyar irin wannan abinci mai dan kadan.
• Yawancin abinci mai guba suna buƙatar buƙatar saka idanu yawan adadin adadin kuzari da ake ci. Amma game da tsarin Atkins ko Ducan tsarin abinci mai gina jiki, adadin kuzari ba shi da mahimmanci.
• Abincin da ba shi da kyau a cikin carbohydrates yana jan hankali tare da bambancinsa. Musamman, masu cin nama nama son cin abinci da yawa na abubuwan da suka fi so kamar waɗannan shirye-shiryen.
• Haramcin abinci mai gina jiki baya nufin kuna buƙatar matsananciyar yunwa. Abubuwan da aka ba da izini suna sha a hankali, a sakamakon, ba ku barin jin daɗin jin daɗi na dogon lokaci.

Muhawara da

Ba duk likitocin zamani suna ɗaukar abincin maras nauyi ba ne don abin bauta ga mutanen da suke son rasa nauyi. Consan takarar ƙasa sune da'awar masu zuwa, daga cikinsu babban jigon shi ne lalata lafiya:

• Irin waɗannan ƙuntatawa na abinci suna haifar da rashin glucose, wanda yake mahimmanci don cikakken aiki na kwakwalwar ɗan adam. Sakamakon haka, ƙwaƙwalwar mutum mai narkewa yana raguwa, saurin amsawa yana raguwa, ƙwaƙwalwar tunani ta ɓace. Bayan irin wannan abincin, yana da wuya a shiga cikin ayyukan kirkirar abubuwa.
• Mai yawa daga furotin yana sauke kodan, tsarin jijiyoyin jini, da hanta da karfi; matsaloli sun tashi tare da aiki da jijiyoyin jini; matakan cholesterol suna ƙaruwa.
• -Arancin carb wanda ya mamaye menu yau da kullun zai iya cutar da kamanninsu. Idan abinci ya yi mai yawa, matsalolin fata, toshe baki da bushewar gashi na iya bayyana.

Kifi, abincin teku, nama

Wannan tsarin abincin zai roki wadanda basu iya tunanin rayuwa ba tare da cin abincin teku da kifi ba. Ya kamata a cinye kifin musamman a ruwa, gami da kifin kifi, dutsen ruwa, kifi, tuna, mackerel da sauransu. Godiya ga irin waɗannan jita-jita, jiki zai sami isasshen adadin adadin kitse na polyunsaturated, sunadarai masu sauƙi. Akwai wadataccen carbohydrates da ƙarancin kima a cikin kifin kogin.

Jerin abinci mai ƙananan carb wanda ke zama tushen tushen abincin zai amfana ne kawai idan kun haɗa da squid, jatan lande, oysters, mussel. Hakanan zasu zama masu samar da abubuwa masu mahimmanci na micro da macro don jiki. Koyaya, yakamata a yi taka tsantsan anan, tunda cin abinci mai yawa irin wannan na iya haifar da rashin lafiyan halayen. Ba a ba da shawarar sanduna da kifin gwangwani ba.

Masu son nama ba za su ji an cuce su ba. An shawarce su da su mai da hankali kan naman sa, da naman sa. An ba shi izinin sanya duck, geese, da naman kaza wani ɓangare na menu; Hakanan zaka iya ɗaukar turkey. Ana buƙatar taka tsantsan lokacin sayen samfuran nama. Lokacin zabar ham, sausages, sausages, tabbatar da yin nazarin bayanan a kan kwalin. Waɗannan abincin suna iya haɗuwa da carbohydrates.

Wasu mutane sunyi kuskure cewa tebur abinci mai ƙarancin carb ba zai iya haɗawa da 'ya'yan itace da kayan marmari ba. Wannan kuskure ne kawai, da yawa kayan lambu da 'ya'yan itace jita-jita suna da hakkin zama ɓangare na menu.Kuna buƙatar kawai mayar da hankali ga abinci, wanda ya ƙunshi mafi yawan carbohydrates da matsakaicin fiber. Bari mu bincika wannan tambaya dalla-dalla.

• Dankali kayan lambu ne wanda bashi da wuri a cikin irin wannan abincin, tunda yana cike da carbohydrates. Hakanan ya kamata ku iyakance yawan tumatir ba tare da daina shan su ba gaba ɗaya, don kar ku rabu da babban adadin abubuwa masu tamani. Haka abin yake ga albasa da karas.
• Babban tushe don abincin abinci shine cucumbers. Wannan kayan lambu yana da wadataccen abinci a cikin fiber, abubuwan da ake amfani da alama da kuma bitamin, kusan ba su da carbohydrates. Babu ƙarancin amfani da gourds, kabeji.
• Radishes, turnips, beets - samfurori masu ƙarancin carb don asarar nauyi. Lissafin abincin da aka halatta lallai ne ya haɗa waɗannan kayan lambu. An bada shawara don amfani da su a cikin tafasasshen Boiled ko stewed.

'Ya'yan itãcen marmari da berries

Abokan tsarin tsarin abincin da ake tambaya, wanda ya kamata a fara jefa shi, shine ayaba. Sun daina duk kokarin. Amma ga sauran 'ya'yan itãcen marmari, duk abin da ke nan ba baƙin ciki bane.

• Pears, apples. Carbohydrates suna cikin waɗannan samfurori kaɗan. Hakanan suna aiki a matsayin tushen ingantaccen fiber, suna da mahimman bitamin, wanda ke nufin dole ne su kasance cikin abincin.
• Lemun tsami, lemu da innabi a cikin karamin abu ba zai cutar da abincin ba, saboda suna dauke da karancin carbohydrates (don kwatantawa, suna kasa da tumatir). Waɗannan 'ya'yan itatuwa na ƙasashen waje suna ba da jiki tare da fiber da bitamin. Magana iri ɗaya gaskiya ce ga inabi.
• Lokacin zabar samfuran low-carb don asarar nauyi, yana da kyau a sake cika jerin tare da gwanda, abarba, apricots da plums. Ba wai kawai ba sa lalata nauyi ba, amma har ma suna hanzarta shi. Strawberries kuma zasu iya zama idan an cinye berries ba tare da sukari ba.

Abin da ba za ku ci ba

Idan kana son rasa nauyi, na wani lokaci ko na har abada ware wasu samfuran daga cikin menu:

• Gurasar ba ta dace da tsarin abinci mai ƙarancin-carb ba. Idan yana da wuya a dena amfani da shi, zaku iya gwadawa, azaman madadin, rodin burodi na musamman ko hatsi waɗanda aka kirkira don asarar nauyi.
• Haramun ne a ci taliya, har da shinkafa, alkama, semolina. Daga hatsi, za a iya amfani da oat da buckwheat a cikin adadi kaɗan.
• Idan ka zabi abinci mai karancin-carb, jerin abincin bai kamata sukari ya kunshi sukari ba. Likitocin sun bada shawarar yin taka tsantsan da wasu kayan maye wadanda zasu iya haifar da lahani ga jikin mutum.
• Kada a yi amfani da kirim mai tsami da kirim, alhali ba a yin da'awar madara, kefir, cheeses da cuku gida.

Misalin menu don rasa nauyi

Don fahimtar menene keɓaɓɓen abinci, tushen waxannan ƙananan abincin carb, ana bada shawara don sanin kanka tare da misalin menu na yau da kullun.

• Zabin 1. Don karin kumallo, zaku iya cin 200 g na gida cuku, ƙara karamin adadin 'ya'yan itace da aka yarda, ku sha kofi mara sha ko shayi. Tsarin abincin rana ya ƙunshi gram 200 na kifin da aka yi stewed tare da kayan lambu, zaku iya ƙara gurasar abinci. Yayin abun ciye-ciye, kowane 'ya'yan itace suna cinyewa. Abincin maraice ya ƙunshi jakar buckwheat tare da kayan lambu.
• Zabin 2. Karin kumallo yana iyakance ga oatmeal, kopin kofi ko shayi. Don abincin rana, zaku iya dafa kayan lambu da aka dafa da kaji (200 grams). Ana cin fruityan itacen lokacin abun ciye-ciye na yamma. Abincin dare an dafa shi kifi.

Abincin karancin carb bai kamata ya zama bashi da matsala ko kadan. Bayan haka, akwai riguna daban-daban waɗanda ke inganta dandano na jita-jita - ruwan lemun tsami, ruwan balsamic, kayan yaji, wasabi.

Shin ƙarancin carb yana da fa'ida? Dangane da wasu tsinkaye game da abinci mai gina jiki, dalilin karuwar nauyi shine yawan wuce haddi na carbohydrates a cikin abincin yau da kullun. Rage su shine mafi sauki hanya don cimma bakin ciki. Muna ba ku misali na abinci na kwana 7 dangane da ƙananan abinci na carbohydrate.

Carbohydrates sune tushen mahimmancin makamashi ga jiki.Bayan narkewa da narkewa, sun isa kyallen kyautar a cikin yanayin glucose. A can, ana canza glucose zuwa makamashi, jiki yana karɓar 4 kcal na makamashi ta hanyar 1 g na carbohydrates. Carbohydrates suma suna da mahimmanci don kona mai. Abubuwan da ke dauke da Carbohydrate a cikin jiki ƙananan ne, kimanin awanni 12 (buƙatar makamashi shine 2,000 kcal, kuma tare da isasshen adadin carbohydrates ɗin jikinku yana ƙone ƙashin kansa). Idan adadin carbohydrates ba kasa da 100 g / 24 h ba, ba a cika samun yawan kitsen mai ba, wanda ke haifar da tarin ketones a jiki. , Kwasniewski, da Ducane sanannu ne kamar "shirye-shiryen" ƙaramin carb shirye-shirye. Americanungiyar ofungiyar likitocin Iyali ta Amurka ta ba da ma'anar rage ƙarancin carb a matsayin abincin da karuwar carbohydrate ba ta wuce 60 g kowace rana, kuma a shekara ta 2008 ƙungiyar masu binciken ƙwararrun ƙwararrun masanan da ke ƙokarin nazarin ƙananan abincin carb sun gabatar da jerin masu zuwa:

• low a cikin carbohydrates (LCKD) ya ƙunshi ƙasa da 50 g na carbohydrates a kowace rana, wanda ƙasa da 10% na adadin adadin kuzari
• Diarancin abincin Carbohydrate (LCD): carbohydrates 50-130 g, adadin kuzari 10-26%
• matsakaici abinci (MCD): 130-225 g na carbohydrates, 26-45% na adadin kuzari.

Diarancin abinci na carbohydrate sun tabbatar da inganci lokacin amfani dashi don asarar nauyi. Koyaya, ba mu san yadda suke aiki ba ko kuma ba su da haɗari ga lafiya.

Babban ka'idodi

Babban halayyar tsarin shine rage yawan amfani da abubuwan da ke cikin carbohydrate. Mawallafan dabarun sun lura kuma sun bincika gaskiyar cewa tare da rage cin abinci mai ƙoshin abinci, matakin insulin a cikin jini ya ragu a hankali, kuma wannan yana haifar da raguwa cikin ƙimar ci.

Abu na biyu da ke tabbatar da fa'idarsa shine karuwar yawan kayan lambu da na dabbobi, wadanda ke da hannu a cikin samar da jikkunan ketone, wadanda kuma suke taimakawa wajen hana yunwa. Sabili da haka, ana amfani da abinci mai ƙarancin abinci a matsayin babban furotin na furotin.

1. A cikin wannan tsarin, akwai ƙananan adadin carbohydrates wanda ke ba ku damar yin aiki na yau da kullun kuma a lokaci guda ya zama slimmer.
2. Ga mutum mai matsakaiciyar ginin, yawan abincin da ke tattare da carbohydrate na abinci a cikin abincin yau da kullun shine 100 g. Don asarar nauyi, ragi har zuwa 40 g shine mafi yawan lokuta ya isa. Magoya bayan tsarin tsattsauran ra'ayi suna ba da shawarar rage yawan abin da ke cikin carbohydrate zuwa 20-30 g kowace rana.
3. Wani batun shine karuwa a cikin abincin abinci mai gina jiki. Ana buƙatar furotin ba kawai azaman sashin makamashi ba. Kasancewarsu tana tabbatar da cewa ba za a yi amfani da tsokoki azaman tushen samar da kuzari kuma jiki baya asara.

Kasancewa ga tsarin abinci mai ƙoshin-carb, rabo daga cikin manyan abubuwan da ke cikin abinci mai gina jiki ya zama kusan a cikin iyakokin masu zuwa:

A farkon matakin, akwai raguwa mai yawa a cikin ci sitaci da sukari - abubuwan da ke cikin jinkirin carbohydrates. Samuwar ketones da glucose yana fara faruwa ne daga furotin da kitse mai da ke ƙunshe cikin kayan ajiya na jikin mutum. Godiya ga ayyukan ketogenic, ƙoshin mai yana ƙare kuma mutum ya zama mai narkewa.

Slimming inji

A cikin yanayin lafiya, kwayoyin 2 sun daidaita matakan sukari: insulin da glucagon. Lokacin da matakan sukari suka sauka da sauri, ana samar da glucagon kuma yunwa ta faru. Idan matakin sukari ya tashi, to insulin ya tashi kuma jin tsananin bukatar abinci ya gushe. Dietarancin carb yana ɗaukar waɗannan lamuran cikin la'akari kuma yana taimaka wajan daidaita nauyi.

Bayan wata daya da sanya abinci mai karancin abinci mai yawa wanda yake dauke da furotin da mai, sannu a hankali aka shiga cikin matakan tafiyar da kitse da ke kewaye da gabobin ciki. Yana da matukar juriya ga lalata kuma yana dadewa a jiki.

Increasedarin karɓar abinci mai ɗorewa da ƙoshin mai akan asalin rage ƙwayar carbohydrates yana haɓaka samuwar abin da ake kira ketones - abubuwan da ke hana ci.Ana amfani da Ketones a matsayin ƙarin tushen samar da makamashi, yayin adana ƙwayar tsoka.

Ribobi da fursunoni

1. Yayin aikace-aikacen wannan abincin, ba a jin yunwa mai zafi, wanda ke kawar da rashin jin daɗi wanda yawanci yana haɗuwa da asarar nauyi mai aiki.
2. An ba da shawarar ga mutanen da ke da ciwon sukari saboda suna da sukari mai yawa, kuma wannan abincin yana da kyau a gare su.
3. Irin wannan abinci mai gina jiki ya haɗa da hanyoyin sarrafa insulin na hormone. An san cewa yawan haɓakar wannan hormone yana hana konewar fitsarin lipid, kuma wani lokacin ma yana ba da gudummawa ga gaskiyar cewa carbohydrates sun juya zuwa fats na ajiye. A kan wannan abincin, yana yiwuwa a sarrafa tsakiyar kwakwalwa, wanda ke da alhakin aukuwar da karuwar yunwar.
4. Tare da ci gaba da amfani da abinci mai ƙarancin carb, tsayayyen nauyi da kuma rashin “sakamako mai sakewa” tabbatacce - dawowa mai kaifi ga nauyin farko bayan yin azumi.
5. Wannan tsarin yana da daidaituwa sosai cewa lokacin aikace-aikacensa bai iyakance ta tsarin lokaci ba, tunda baya haifar da sakamako masu illa ga narkewa da lafiya gabaɗaya.
6. Daidai ne ya dace da mata da maza.
7. Abincin low-carb don asarar nauyi yana samar da babban aiki. Wannan yana ba ku damar amfani da shi ga mutanen da ke aiki na zahiri. A cikin lokuta mafi wuya, 2-3 na makonni na farko na iya zama kasancewar rauni mai rauni lokaci-lokaci. Amma da zaran an fara amfani da makamashi daga matattarar ruwa, wannan abun ya gushe.
8. Wannan abincin ba ya haifar da ƙididdigar adadin kuzari a kan farantin, babu ƙayyadaddun ƙuntatawa akan abinci da ruwa. Babban abu shi ne cin abinci da aka haramta, da kuma samar da abinci mai abinci iri-iri daidai da babban shawarwarin.

1. Prolongara tsawo a matakin ketones a cikin jini ba dabi'a ba ce ga ɗan adam, sabili da haka, yana iya tayar da rikice-rikice na cututtukan da ke haifar da cutar da lafiyar.
2. Lokacin da manyan kaset na kwayoyin halitta suka hadu a jiki, zai fara ɗaukar kansu da gangan. Rashin ƙwayar potassium ko sodium na iya faruwa yayin cin abinci, wanda yakan haifar da rashin ruwa ko matsaloli tare da tsarin zuciya.
3. Yayin cirewar ketones, ƙara yawan nauyin akan hanta da ƙashin ƙugu na faruwa. Wannan yana tattare da haushi, damuwa, bacci, damuwa.
4. Bai dace da ma'aikata masu tunani ba, tunda karancin glucose yana shafar ayyukan kwakwalwa.
5. Saboda yawan furotin na furotin, akwai matsanancin narkewar jini tare da cholesterol.
6. Irin wannan abincin ba ya samar da sakamako mai sauri. Domin asarar nauyi da rasa nauyi mai kyau, kuna buƙatar amfani dashi akalla daga wata zuwa 3. Don samun sakamako mai kyau, kuna buƙatar yin haƙuri kuma ba shakku ga nasara.

Tiarin haske: idan kuna shirin yin amfani da dogon lokacin da rage cin abinci mai ƙoshin abinci, kuna buƙatar barin carbohydrates mai sauri, tunda ƙaramin sukari da sitaci ya zama dole don tabbatar da lafiyar ɗan adam.

Abubuwan da aka yarda

Jerin jita-jita waɗanda aka ba da izinin amfani da wannan dabarar sun faɗi sosai. Wannan ya sa ya yiwu a sanya abincin mai ƙarancin carb ya bambanta.

• Kayan lambu da ganyayyaki masu ganye (ɗanye, gwangwani ko zafin-da aka kula da su), alayyafo, Turawan Brussels, kabeji ja, farin kabeji, kabeji, faski, dill, seleri, bishiyar asparagus, artichokes, eggplant, radishes, sorrel, zucchini,
• sunflower tsaba
• kwayoyi
• nama: naman maroƙi, dabbar akuya, duck, goge, kaza, kaza, aya, ƙyallen ƙwaya, naman alade, zomo. Farar asali, an fi son maƙallan wuta. Naman kudan zuma yana da girma. Yi amfani da naman alade da tunkiya a matsakaici,
• kifi: marine tare da kitse mai narkewa cikakke ne. Shawarar kifin ja (kifi, kifi, kifi, kifi, kifi), halibut, tuna, herring, mackerel, flounder, catfish,
• abincin teku
• kayayyakin kiwo: na yogurt na zahiri tare da karancin mai mai mai yawa, mai amfani da sinadarai na bio-ether da mai mai mai kitse,
• kaza da qwai quail,
• tare da abinci mai ƙarancin-carb na tsawanta, an yarda da shi don haɓaka abincin tare da ƙananan rabo na shinkafa mai ruwan daji, oatmeal ko buckwheat,
• ƙananan sitaci kayayyakin soya,
• gasa gasa ko gasa,
• 'ya'yan itãcen marmari kaɗan, kamar innabi, kiwi, apples kore, lemu da lemun tsami.

Tablearancin Kayayyakin Carbohydrate

Don tabbatar da asara mai nauyi, an tsara tebur na musamman. Rukunin farko yana nuna sunayen kayayyakin abinci, na biyu - raka'a ta al'ada. Isaya daga cikin ɓangarorin al'ada ana lasafta don gram 100 (yanki ɗaya ko 1 tablespoon) na samfurin daga shafi na farko. Cuaya daga cikin cu yana aiki azaman 1 g na carbohydrates.

Don tara menu na yau da kullun, kuna buƙatar lissafa komai. daga menu na takamaiman rana. Don fara matakan rasa nauyi, kuna buƙatar kiran ƙasa da 40 cu a cikin yini.

Teburin ya ƙunshi samfura daga jerin abubuwan da aka haramta. Ana iya gabatar dasu a hankali cikin abincin kawai bayan nauyin ya ragu zuwa darajar da ake so.

Ga kowace rana

Menu na yau da kullun ya ƙunshi samfura waɗanda aka jera kamar yadda aka ba su izini. Don yin lissafin yawan adadin furotin da carbohydrates, kuna buƙatar amfani da dabarun da ke biye:

• Yawan adadin furotin na yau da kullun (g) = 5g x nauyi (kg).
• Yawan carbohydrates na yau da kullun (g) = 1 - 1.5 g x nauyi (kg).

Dangane da waɗannan ka'idodi, zaku iya tsara da tsara jita-jita daban-daban.

• Karin kumallo: kwai 3 omelet tare da namomin kaza da leek, apple 1 m da kopin shayi ko kofi ba tare da sukari ba.
• Abincin rana: wani zaɓi na letas tare da man zaitun, yafa masa ruwan 'ya'yan lemun tsami ko 150 g na low cuku gida cuku.
• Abincin rana: dafaffen naman sa ko naman maroƙi (250-300 g), salatin kayan lambu ba tare da mayonnaise.
• Abincin dare: kifi da aka gasa a cikin tanda (250 g).

• Karin kumallo: cuku mai cuku gida da apple, kopin shayi ko kofi.
• Abincin rana: salatin kayan lambu ba tare da mayonnaise.
• Abincin rana: salatin kayan lambu tare da dafaffen kaza da ruwan lemun tsami a maimakon gishiri.
• Abincin dare: miyan kayan lambu ba tare da dankali da cakuda broccoli tare da cuku mai ƙananan mai mai kitse.

• Karin kumallo: 2 Boiled wuya-Boiled qwai, yanki na wuya cuku tare da mai mai abun ciki, baƙar fata ko kore kofi.
• Abincin rana: cakuda abincin teku da seleri tare da man kayan lambu.
• Abincin rana: miyan kayan lambu ba tare da dankali ba, sara yankuna.
• Abincin dare: wani yanki na dafaffen turkey da cakuda gida cuku tare da kayan lambu da aka dafa.

Kowace rana tana ba da abinci 4. Koyaya, idan jin yunwar ya zama mara dadi, zaku iya yin ƙarin abun ciye-ciye ta amfani da kefir mai-mai, yogurt ko madara mai gasa.

Tare da cikakken ƙi na kwana bakwai na carbohydrates, ba za ku iya maimaita abincin ba sau da yawa fiye da sau ɗaya a wata. A wannan lokacin, ma'aunin bitamin-ma'adinin yana kulawa don murmurewa gabaɗaya, bayan haka ana iya maimaita matakin asarar nauyi.

Restrictionsayyadaddun ƙuntatawa ba sa bada izinin amfani da wannan abincin na fiye da mako guda, saboda ba ya haɗa da dukkanin abubuwan da suka dace don yin aiki da lafiya.

• Karin kumallo: omelet daga kaji 3 ko qwai quail 12 tare da namomin kaza da tumatir. Kuna iya ƙara zoben albasa ko yayyafa da albasarta kore. Kofin ruwan kofi mara nauyi wanda aka suturta shi da koren apple a kayan zaki.
• Abincin rana: letas da aka ɗanɗana tare da ɗan man zaitun, ko cuku mai ƙoshin mai 150 g-free.
• Abincin rana: nama mai dafaffen nama, naman maroƙi ko naman sa - 300 g, salatin sabo ne na tumatir da tumatir, yafa masa ganye da tafarnuwa.
• Abincin dare: kifi da aka gasa a cikin tsare tare da sprig na Rosemary da lemun tsami yanki.

• Karin kumallo: cuku mai ɗoki mara nauyi 200 g da rabin tuffa kore. Kopin shan shayi mai kosai.
• Abincin rana: kokwamba da salatin tumatir tare da man sunflower.
• Abincin rana: salatin kaza na kaza tare da letas ganye mai ganye, wanda aka yi amfani da shi tare da ruwan lemun tsami da man zaitun.
• Abincin dare: miyan kayan lambu wanda aka yi da karas, broccoli, seleri, cuku mai rauni low-mai cuku.

• Karin kumallo: qwai mai kaza tare da cakuda yolks da cuku. Tea ba tare da sukari ba.
• Abincin rana: salatin kayan masaru, shrimp, innabi da ganyen seleri.
• Abincin rana: miyan kayan lambu tare da tumatir, barkono ja da zucchini, sara naman alade.
• Abincin dare: wani yanki na Boiled farin kabeji ko Broccoli, Boiled yanki na turkey da yanka cuku 2.

• Karin kumallo: gasa zucchini tare da cuku gida, innabi.
• Abincin rana: A dintsi na walnuts.
• Abincin rana: salatin nono mai kaza tare da wake. Fresh kokwamba, radish. Kofin kofen kore.
• Abincin dare: gasa mackerel da aka dafa, koren apple na kayan zaki.

• Karin kumallo: hadaddiyar giyar na 12 raw qwai quail da 1 tsp. flax tsaba tare da ruwan lemun tsami, Basil da dill.
• Abincin rana: dintsi na kabewa tsaba.
• Abincin rana: 300 g na nama mai kaza, guda 2 na cuku mai wuya, tumatir sabo ne.
• Abincin dare: salatin tare da bishiyar asparagus wake, squid da sesame tsaba tare da man zaitun.

• Karin kumallo: soyayyen ƙwai daga qwai kaza 3 tare da barkono kararrawa, kopin kofi ba tare da sukari ba.
• Abincin rana: apple, kiwi da salatin orange.
• Abincin rana: miyan kayan lambu na seleri, mussel da jatan lande. A rabo daga Boiled halibut.
• Abincin dare: gashe namomin kaza, yafa masa ruwan 'ya'yan lemun tsami, apple kore.

• Karin kumallo: cuku gida tare da faski, dill da sesame tsaba - 200 g. Innabi da kofuna na koren shayi.
• Abincin rana: kashin kashin - 20 g.
• Abincin rana: stew kayan lambu daga zucchini, tumatir, da kayan zaki. 2 yanka na cuku mai wuya.
• Abincin dare: wani gasa kifi. Salatin sabo ne na tumatir da tumatir tare da albasa.

Tun da abincin ƙarancin carb yana ɗaukar tsawon lokaci, canji mai sauƙi a cikin abincin zai iya zama damuwa kuma yana haifar da karuwa mai nauyi. Sabili da haka, haɓaka mai sauƙi don canzawa zuwa abinci mai gina jiki ya inganta.

A cikin makonni na farko, ƙayyadaddun sassan sunadarai, fats da carbohydrates kada su canza sosai. Sunadaran da basu da nauyin kitse har yanzu suna ajiyayyu a cikin gungun masu tushe.

Kowace rana kuna buƙatar ƙara yawan 'ya'yan itãcen marmari a kan farantin, amma har yanzu tare da ƙarancin sitaci.

Bayan sati daya, zaku iya yanke ganyayyaki a sanadin gabatarwar hatsi.

Yi ƙoƙarin ɗaukar abincin da ke da adadin kuzari da safe - don karin kumallo ko abincin rana, kuma barin abinci tare da rage adadin kuzari don abincin dare.

Yana ɗaukar kimanin makonni 3-4 don dawowa menu na ci gaba.

Babban furotin

Abincin furotin wanda yake shi ne wani misali na rage karancin abinci.

Yana da kyau a lokacin "bushewa", a cikin abin da suke so su adana ƙwayar tsoka kuma su kawar da adibas cikin ɗan kankanen lokaci.

Protein yana daga cikin manyan abubuwan aiki na sel na jiki, muhimmin aiki mai mahimmanci tare da rashirsa an cire shi.

Game da rashi, ƙwaƙwalwar ajiya ta fi ƙaruwa, lalata abubuwa da gabobin tsarin jikinsu, da kuma hanyoyin kariya.

Protearfafawar kullun yana ba da ƙarfi don aiki na jiki da ƙara damuwa.

Tsawon lokacin “bushewa” makonni 2 ne. Yawan nauyin wannan nauyin asarar shine 5-12 kg. Sakamakon ƙarfin ƙarfinsa, an wajabta shi don ciwon sukari da nau'in kiba 2.

Duk da karancin abinci da karancin abinci, amma jin yunwar baya tare da wannan lokacin, tunda abubuwan sunadaran sun lalace na dogon lokaci kuma suna bayar da ji na jika na tsawon shekaru.

Don gano tsarin furotin na mutum, an kirkiro wani tsari wanda zaiyi la'akari da aikin jiki.

Kowane aiki yana sanya takamaiman mai aiki:

• don salon rayuwa mai tazara - 0.4,
• don matsakaicin matakin aiki - 0.6,
• don kara yawan aiki - 0.75,
• tare da wasanni na yau da kullun - 0.85.

120 g (matsakaicin ci mai gina jiki) yakamata a ninka shi da wani dalili dan gano maganin ka.

Maba'idoji na babban furotin abinci

1. Abin da ake amfani da Carbohydrate yana bambanta ta hanyar jinsi: ga namiji - 3 g a kilo kilogram na nauyi, ga mace - 2 g a kilogram.
2. Kowace rana kuna buƙatar tsara abinci 3, ba a ba da kayan ciye-ciye ba.
3. Yana da mahimmanci a lura da tsarin shan giya tare da cinye 2-3 na tsarkakakken ruwa.
4. Carbohydrates dole ne a ci da safe.
5. Ya kamata a yi amfani da kayan abinci tare da babban glycemic index don karin kumallo.
6. 3-4 hours kafin lokacin kwanciya kada ku ci.
7. Mafi kyawun hanyoyin dafa abinci ana tarkace, a cikin dafaffen mai dafaffiyar wuta, tukunyar tukunya biyu ko gasa.
8. Mafi wahalar su ne ranakun 3, 4, 5 da kuma kwanaki 2 na ƙarshe na abincin. A lokacin waɗannan lokutan, jikin yana kunna haɓakar kitse mai. Kuna buƙatar kame kanku kamar yadda zai yiwu kuma kada ku mai da hankali ga yunwar.

Ketogenic

Ba'a ba da shawarar yin yanke shawara mai zaman kanta ba game da amfani da abincin ketogenic, irin wannan shawarar dole ne a amince da shi ta hanyar masanin ilimin abinci ko masanin motsa jiki.

Wannan halin yana kasancewa ne sanadiyyar kasancewar ɗimbin mai mai yawa tare da raguwa a cikin ƙwayoyin carbohydrate da kuma abubuwan gina jiki. Yawancin lokaci suna zuwa gare shi yayin "bushewa" ga masu motsa jiki, dakin motsa jiki da masu motsa jiki, saboda yana ba da sakamako mai sauri kuma yana kula da kyakkyawan yanayin ƙwayar tsoka. A wannan yanayin, ajalinsa bai wuce mako guda ba kuma ana iya sake amfani dashi bayan watanni 2.

A lokacin wannan nauyi asara, 70% na duk abincin da aka ci ana ba shi don mai kuma 15% ga furotin da carbohydrates. Ba tare da ƙuntatawa ba, zaku iya cin kayan kiwo, nama, naman alade da naman alade, abincin teku, kifi, cuku mai wuya, ƙwai, kayan lambu, namomin kaza da mai.

Ana samar da Carbohydrates daga kayan lambu, adadin berries, kwayoyi, cakulan duhu da kayan lambu masu tushe kuma ana sarrafa su.

Abubuwan da aka haramta sun hada da zuma da sukari, soda mai zaki, hatsi, 'ya'yan itatuwa masu bushe, yaduwar, kayan abinci, abinci, da kayayyakin abinci marasa abinci.

Haɗin ruwan sha ya kamata ya ƙunshi tsarkakakken ruwa, zaku iya sha teas da kofi tare da lemun tsami, amma ba tare da sukari ba. An kuma ba shi izinin cinye adadin matsataccen farin giya, giya mai sauƙi da cider apple apple.

Tun da wannan tsarin yana da jerin abubuwa masu yawa na contraindications, ya zama dole don aiwatar da shi a karkashin kulawar likita wanda zai kimanta yanayin rasa nauyi. Sharuɗɗan akan lokaci, ci gaba ko dakatar da abincin shine ƙwararrun masani ɗaya suka gabatar akan sakamakon binciken.

Sunansa na biyu shine abincin Kwasniewski. Marubucin ya gabatar da shi azaman tsarin haɗaɗɗen asarar nauyi, wanda ba shi da takamaiman iyakokin lokaci.

Tushen abincin shine ƙoshin kayan lambu da ƙoshin dabbobi. Nama, man alade, cuku da kirim yakamata a kasance a kan tebur, wani lokacin ana yarda da kayan abinci da dankalin turawa da taliya irin alkama. Don asarar nauyi mai aiki, sauran samfuran dole ne a cire su daga abincin, kuma bayan nauyin ya kai ƙimar da ake so, ana iya shigar da abubuwan da aka haramta a cikin menu a cikin ƙaramin rabo.

Abinci mai ƙoshin abinci ta wannan hanyar an ƙi shi, menu ya ƙunshi karin kumallo, abincin rana da abincin dare, ko karin kumallo da abincin rana, ba tare da abun ciye-ciye ba.

Daya daga cikin manyan bukatun shine sauyawa a hankali zuwa abinci mai mai, wanda yakamata ya wuce mako guda. 7 kwanaki kana buƙatar ƙara yawan adadin mai da ƙananan raunin carbohydrates.

Mai haɓaka abincin mai mai kwarin gwiwa yana ƙarfafa ka ka mai da hankali kan cin abinci a duk lokacin da ka ci kuma ka ɗanɗana shi sosai. Bayan an gama cin abincin, in ya yiwu, ana ba minti 15-20 don a kwanta a huta.

Canjin protein-carbohydrate (BEACH)

Wannan nau'in abinci mai cakuda da za a iya amfani da shi ba tare da iyakantaccen lokaci ba, gwargwadon zaman lafiya. Tare da tabarbarewar lafiya, rashin farin ciki da gajiya mai yawa, wannan nau'in asarar nauyi dole ne a kammala shi ko a zaɓi mafi dacewa.

Tare da karancin abinci mai narkewa, yawanci asarar nauyi yana ragewa wani lokaci saboda gaskiyar cewa metabolism ya kai har da kari. Don haɓaka matakan “bushewa”, ana amfani da madadin ƙananan carb da low-protein (ketone).

Wannan maye gurbin yana faruwa ne bisa ka'idar mai zuwa:

• 2 kwanakin furotin
• 1 carbohydrate rana
• Kwana 1, hada dukkan bangarorin biyu daidai gwargwado.

Bayanin kayan aikin mai sauki ne: a farkon zamanin, ana amfani da kayan glycogen da suka rage daga tsoka da ƙoshin mai. Idan kun ci gaba da cin abinci a wannan yanayin, to amfani da ƙwayar tsoka a matsayin babban tushen ƙarfin zai fara. Tsarin kariya shine bayyanar a ranar 3 na carbohydrates, sake cika shagunan glycogen yayin da ake ci gaba da samar da makamashi daga mai. A rana ta ƙarshe ta sake zagayowar, sai inji ta fara juyawa zuwa matakin farko.

Amfani da irin wannan hawan keke yana ba ku damar kawar da kitsen mai a cikin ɗan gajeren lokaci ba tare da sadaukar da ƙwayar tsoka ba. Wannan halayyar tana sa fasahar yawanci ake amfani da ita ga 'yan wasa yayin “bushewa”.

An gina sake zagayowar kwanaki 5 akan irin wannan akida. Bambanci ya ta'allaka ne akan cewa yawan adadin kwanakin furotin ya ninka zuwa 3. Ingancin irin wannan tasirin yana da girma, amma kuma ya fi wahalar yin tsayayya da su.

Ka'idoji guda uku na BEACH

1. Kwanaki 2 na farko na abinci da nauyin 1 kg na nauyi don tabbatar da karɓar:

2. A rana ta 3, don kilo 1 na nauyi, tabbatar da karɓar:

3. A rana ta 4, don kilo 1 na nauyi, tabbatar da karɓar:

Tilas a sake maimaita yawan adadin waɗannan abubuwan haɗin kafin kowane kewaya bayan yin awo, tunda adadin kilo zai ragu kowane lokaci.

Miyan - naman kaza

Kawo 3 l na ruwan gishiri a tafasa, tafasa 1 kilogiram na kaji a ciki (yakamata a cire fata). Yanke nama da aka gama a cikin kananan guda kuma ku koma cikin broth.

Yanke 400 g zakara kuma ƙara a cikin broth.

Yanke cuku uku cuku cikin guda. Toara a cikin kwano sannan ku murɗaɗa komai akan ƙaramin zafi har sai chees ɗin sun narke.

Bayan kwantar da hankali, doke komai har smoothie tare da blender.

Omelet Rolls

Sanya yankakken kifi (kaza, namomin kaza) a kan bakin ciki na gama omelet. A hankali a haɗa tare da ambulaf ko mirgine. Yi ado yankakken ganye a saman.

M kifi da wuri

Tsallake 600 g na pollock fillet da 250 g na kaza fillet ta nama da niƙa tare da albasarta 2. Gyada da barkono da minced naman dandana.

Grate 1 karas a kan grater kuma Mix da kyau.

Domin kada yankan ya fashe, kuna buƙatar barin naman da aka yanka ya tsaya na minti 20-30. Form cutlets. Karami suna kan girma, da saurin su dafa. Lyauka da sauƙi a man shafawa a garesu tare da man kayan lambu.

Saro a madadin a garesu.

Raba abinci "Salmon a kan pancakes"

Haɗa 3 tbsp. l oat bran, 3 tbsp. l cuku-free gida cuku, 1 kaza kwai, gishiri tare da gishiri gishiri da kuma Mix.

Yada taro a kan kwanon soya mai zafi (ba tare da mai ba), samar da kwanon ruɓa. Soya na minti 2 a kowane gefe.

Shirya cika: 3 tbsp. c cuku mai-free gida, 3 tbsp. tablespoons grated feta cuku, ƙara spoonful na yogurt na halitta da kuma niƙa a hankali cika cika zuwa manna-kamar jihar.

Bayan pancakes din yayi sanyi, shimfida cuku cuku a saman babba. Ado tare da yanki na gwal mai sauƙin gishiri sallet da kuma sprig na Basil, Dill ko faski.

Zucchini Chicken

Yanke 300 g na zakara da albasa 1. Da farko, soya namomin kaza a cikin kwanon ruɓa mai na mintina 5, sannan ƙara albasarta.

Na dabam, soya 450 g na kaza, yanka.

Dice 1 matsakaici zucchini kuma ƙara da nama. Cook har sai zucchini ya yi taushi.

Sanya a cikin tsari na farko Layer (namomin kaza da albasarta), na biyu Layer (nama tare da zucchini). Gishiri da Mix. Kuna iya ƙara cokali na yogurt.

Sanya a cikin tanda preheated zuwa 180 ° C kuma bayan mintina 15 tasa tasa zata shirya.

Ku kawo 1 na kayan kaji a tafasa. 400ara 400 g na broccoli kuma dafa a kan zafi kadan na 5 da minti.

Yanke cuku mai tsami 1, saka a cikin broth kuma narke tare da motsawar kullun.

Gishiri, barkono, ƙara turmeric da paprika ƙasa don dandana. Ado tare da yankakken ganye.

Ku bauta wa miyan a cikin boulevard zafi.

Duk wani masanin abinci mai gina jiki zai amsa cewa babban dalilin wuce haddi shine wuce haddi na carbohydrates a cikin abincin, musamman masu saurin - wannan shine kowane yin burodi, Sweets, cakulan har ma da yawancin 'ya'yan itace. Abubuwan carbohydrates masu sauri, sabanin carbohydrates mai jinkirin, da sauri suna canzawa zuwa glucose (saboda haka sunan) kuma makamashin da baya cinye shi a cikin lokaci yana adana shi nan da nan a cikin kitsen mai - sakamakon haka, nauyin wuce kima yana bayyana.

Amma ba za a iya cire carbohydrates gaba daya daga cikin abincin ba, ba tare da su jiki ba zai iya yin aiki na yau da kullun (carbohydrates suna da alhakin matakai masu yawa). Abubuwan carbohydrates (jinkirin) yakamata yakamata suci cikin abincin, suna dafe kansu a hankali kuma jiki yana sarrafa shi kuma yana amfani da kuzarin da aka karɓa.

Don cikakken aiki na jiki ba tare da aiki na jiki ba, gg carbohydrates 150 g kowace rana ya isa mutum.A wannan yanayin, darajar kalori ta yau da kullun kada ta kasance ƙasa da adadin kuzari 1200, in ba haka ba a cikin mawuyacin hali, kowane adadin kuzari da aka karɓa, jikin zai ajiye kayan ajiyar mai.

Jerin samfuran da aka yarda:

• kowane nama, (naman alade da tunkiya a matsakaici),
• offal,
• namomin kaza
• kayayyakin kiwo
• qwai
• kayan lambu, banda wake, wake, masara, leas, lentil, dankali, avocados, zaituni da zaituni,
• kwayoyi da tsaba
• na hatsi da aka yarda da shinkafa launin ruwan kasa, buckwheat, bran (har zuwa 150 g kowace rana),
• kowane 'ya'yan itace a cikin adadin inji biyu. kowace rana, ban da ayaba da inabi.

Jerin kayayyakin da aka haramta:

• sitaci na abinci: fararen shinkafa, taliya, dankali,
• burodi
• kowane irin kayan lambu da kayan lefe,
• kowane ɗan abinci kyafaffen nama, sausages, sausages,
• miyar mai, ketchup, mayonnaise,
• sukari (shayi da kofi dole sai an share su)
• ayaba da innabi (suna da yawa daga fructose - sukari na halitta),
• ruwan 'ya'yan itace, abubuwan sarrafawa da kowane irin abin sha,
• barasa

Babban mahimmancin abincin carbohydrate

Abubuwan da keɓaɓɓe na samfuran samfuran carbohydrates sune mataimakan mahimmanci a cikin ƙirƙirar menu don asarar nauyi. Yawan abubuwan da aka yi la'akari da su a cikin abinci an auna su a cikin raka'a na al'ada - motoci.

Ma'anar abincin carbohydrate shine rage yawan amfani da samfuran da ke dauke da carbohydrate a cikin adadin da yakamata kawai jiki yayi aiki yadda yakamata.

Masana sun gano cewa don tabbatar da aiki na yau da kullun a cikin ƙwayar tsoka da gabobin ciki, babu abin da ya fi k00 1600 a kowace rana.

Lokacin da ake tattara menu na abinci, kuna buƙatar tsammanin cewa kuna buƙatar cinyewa har zuwa karo na 150 na abubuwan da ke cikin carbohydrate a cikin abinci kowace rana.

Ka'idar hanyar rasa nauyi shine tara kayan abinci zuwa wani zamani, wanda ya tanadi:

• tsarin aiki na rayuwa,
• normalization na nauyi ta hanyar cin abinci tare da cikakken ƙididdige adadin takaddun carbohydrates mai sauƙi da hadaddun abinci, ya zama dole ne kawai don tallafawa rayuwar mutum.

An yi nasarar amfani da samfuran dafa abinci mai cike da wadataccen carbohydrates, abubuwan gundarin waɗanda sune:

Yi jita-jita da aka shirya daga irin wannan abincin suna da waɗannan kaddarorin:

• dogon narkewa a cikin hanji,
• Yana tsarkake jikin mai guba,
• cirewar abubuwanda basu kariya daga jikin mutum tare da tara dumin kaya,
• babban kashe kuzari na kuzari a narkewa na hanji.

Yana da mahimmanci don daidaita menu na jita-jita ta ƙimar caloric, tunda tare da rashin carbohydrates, an lalata metabolism na mai da sunadarai, kuma tare da wuce haddi, ana sanya mai mai yawa.

Lokacin ƙirƙirar menu, mutum ya kamata yayi la’akari da matakin aikin mutum yana rasa nauyi, gami da:

• tafiya da dawowa daga aiki,
• wasa wasanni
• ƙarin abubuwan da suka faru.

Irƙirar menu don rasa nauyi yana yiwuwa a cikin hanyoyi 2:

1. Rage yawan adadin abincin da ke dauke da carbohydrate.
2. La'akari da abinci kawai mai dauke da hadaddun carbohydrates.

Akwai nau'ikan abubuwan gina jiki iri iri:

1. Cararancin carb, ka'idar rasa nauyi wacce jiki ke cinye makamashi daga ajiyar ta saboda karancin adadin kuzari a abinci.
2. Babban carb, An tsara shi don haɓaka abubuwan da ke cikin hormone serotonin a cikin jini, wanda ke haɓaka matakan metabolism a cikin jiki, wanda ke tabbatar da asarar nauyi mai sauri. Don haɓaka tasiri na hanyar, ya kamata kuma bugu da ƙari ya kamata kuyi da motsa jiki.
3. Protein-carbohydrate, shine a haɗa tunanin menus ɗin biyu na baya, masu tasiri yayin gudanar da horo a cikin dakin motsa jiki. Duk da yake cin abinci mai wadataccen furotin, jiki baya rufe kashe kuzarin kuzari da yake buƙata don tallafi na rayuwa. A waɗannan lokutan, ƙona mai yana faruwa. Koyaya, tare da tsawan amfani da irin wannan abincin, yana yiwuwa a ƙona tso adi nama a cikin tsarin tsoka. Don hana wannan, ya kamata ku canza abincin zuwa carbohydrate.Don dawowa zuwa kwanakin furotin, kuna buƙatar menu mai hade.

Tare da rage cin abinci na carb, ana amfani da samfuran masu zuwa:

• babban furotin
• ba tare da sauki hydrocarbons, tare da mafi yawan adadin hadaddun.

Babban abincin carb ya ƙunshi:

• karancin mai
• da amfani da abinci a cikin carbohydrates.

Tare da abincin furotin-carbohydrate, ya wajaba don maye gurbin kwanakin cin abinci:

• furotin
• carbohydrate
• dauke da abubuwanda suka zama dole.

Ana amfani da abincin da aka cakuda shine mafi inganci kuma mafi sauƙi don cimma sakamakon asarar nauyi mai sauri.

An tsara abincin abinci mai tsabta na dogon lokaci. Wani fasali na musamman shi ne kyakkyawar haƙurinsa, wanda shine mabuɗin don sakamako mai nasara.

Babban menu ya ƙunshi hatsi, 'ya'yan itatuwa da kayan marmari

Aikin abincin shine:

• a cikin kunnawa hanyoyin tafiyar matakai a jiki,
• a cike jiki da bitamin da ma'adanai,
• a cikin daidaita yanayin metabolism na kitse da sunadarai.

Babban ka'idodin hanyar sune:

• kin amincewa da carbohydrates masu sauki,
• rike alkama, kayan kamshi, kwayoyi, tsaba, 'ya'yan itatuwa da kayan marmari a cikin abincin,
• sha a cikin mara iyaka adadin kowane abin sha ba tare da ƙara sukari ba.

A cikin shirye-shiryen menu an yarda:

• naman alade da kifi,
• low-fat mai kayayyakin samfuri.

Abincin mai ƙarfi ko tsaftataccen carbohydrate kada ya wuce tsawon kwana 7. Ka'ida ita ce:

• A cikin cikakken banbancin kayan lambu da 'ya'yan itatuwa, ruwan' ya'yan itace da ruwan sha,
• a cikin zaɓi na jerin samfura don shirye-shiryen jita-jita wanda ya ƙunshi jimlar 60 na carbohydrates,
• a cikin cin ruwa a cikin adadin da ya fi 2 lita.

Bayan tsawon mako guda na asarar nauyi, a hankali za ku iya canzawa zuwa abinci mai gina jiki na yau da kullun, yayin da gaba ɗaya ke barin gari, mai mai daɗi. Idan kuna buƙatar ci gaba da rage nauyi zuwa abincin, zaku iya dawowa bayan mako guda na lokacin murmurewa.

Cikakken abinci shine mafi kyawun maganin don rage nauyi cikin sauri kafin lokacin bikin ko kafin tafiya zuwa teku. Da yawa ba su iya ci gaba da yin irin wannan abincin ba fiye da kwanaki 3, amma, wannan lokacin ya isa don kula da kansu cikin kyakkyawan tsari.

Menu na mako guda tare da rage cin abincin carb

Da ke ƙasa akwai menu na mako a cikin nau'i na tebur mai dacewa. Yana da kyau a san cewa wannan lokacin bai isa ga kyakkyawan sakamako ba. Abincin karancin carb bashi da sauri. Idan kuna buƙatar rasa adadin kilogram mai kyau, to, zaku iya zama a kan irin wannan abincin don makonni 2, wata daya ko fiye.

Farawa daga ranar 8th, menu zai sake maimaita jadawalin mako na 1 na abincin.

Yana da kyau a dafa abinci steamed, a cikin jinkirin mai dafa abinci ko gasa. Kuna iya soya tare da ƙaramin adadin mai.

Kuna iya amfani da menu ɗin da aka bayar azaman misali, idan kuna so, zaku iya gyara ta ta zaɓin girke-girke don dandano.

Sakamako da sake dubawa bayan rage cin abincin carb

Sakamakon binciken da ke nazarin tasirin karancin-carb, low-carb, mai-mai mai-mai-mai-yawa, an gano cewa bayan watanni 3, mutanen da ke da karancin abinci-carb tare da karancin abinci sun rasa nauyi sosai fiye da waɗanda suka cire fitsari gaba ɗaya. Haka kuma, bisa ga ra'ayoyin mahalarta, rukunin farko sun ji daɗin ci bayan cin abinci, tunda rushewar kitse da sunadarai sun yi ƙasa da carbohydrates. Don watanni 3 na abinci, kowane ɗayan mahalarta sun sauke aƙalla kilo 10.

Duk da cewa ana amfani da karancin abinci mai inganci amma yana da sabani mai kyau. Ba da shawarar ba:

• mata masu juna biyu da masu shayarwa
• yara da matasa.

A wannan lokacin, jikin mace da na yara suna buƙatar cikakken abinci tare da isasshen adadin carbohydrates, fats, sunadarai da sauran abubuwan gina jiki. A wasu halaye, rage cin abincin carb zai zama hanya mai kyau don asarar nauyi ga waɗanda ba sa son ƙididdigar adadin kuzari kuma ba a shirye suke da tsauraran matakan abincinsu ba.

Cuku na gida tare da banana

1. 'Bare' yan 'yanka guda 4 a cikin kananan guda.
2. Beat tare da blender har sai kumfa ya bayyana.
3. A sakamakon taro, ƙara 6 tablespoons na cuku gida, 1 teaspoon na zuma da kuma 1 teaspoon na flax tsaba.
4. Beat sakamakon cakuda da blender, a hankali sa a kan farantin karfe kuma yayyafa tare da soyayyen tsaba sunflower.

Abincin low-carb: menu na mako, ainihin, fasali

Siffofin abinci mai karancin abinci. Menu don asarar nauyi na mako-mako. Menene fa'ida da cutar da wannan hanyar. Yaya za ku cutar da lafiyar ku?

Yawanci, ana ba da shawarar irin wannan abincin a matsayin hanya mafi kyau don rasa nauyi da sauri. Hanya ɗaya ko wata, ƙananan abincin carbohydrate yana ba da gudummawa ga mai ƙona tare da raunin kalori. Kuma yana bayar da gudummawa ga komai ba komai face rushewar tsarin juyayi a cikin rashin sa.

Yin ma'ana tare da carbohydrates yana da ma'ana kawai ga waɗannan matan waɗanda ke da kitsen mai a ƙasa da 24%, kuma nauyin yana kan abinci na yau da kullun tare da rage yawan adadin kuzari. Akwai ladabi da yawa na irin wannan asarar nauyi.

Dukkansu suna buƙatar ƙarancin horo na ƙarfi 3 a mako guda, in ba haka ba suna ƙirƙirar asalin catabolic, kuma suna ba da gudummawa ga rage gudu a cikin metabolism.

Mecece mahimmar kayan abinci?

Batun anan shine cewa ana samun rage yawan kalori ta hanyar rage girman “raguwa” na tushen abubuwan karuwa. Waɗannan hatsi ne, 'ya'yan itãcen marmari, gurasa, Sweets da kuma duk kayan abinci da aka gasa.
Rage carbohydrates shine cikakken matakin fasaha wanda zai baka damar adanawa a cikin abincin abincin da sunadarai da kitsen da suka wajaba don kula da yawan ƙwayar tsoka da kuma aiki da tsarin hormonal.

A cikin bayanan tushen ginin jikin mace na mata (ba lallai ne ku mirgine idanunku ba, duk sun fito ne daga al'adar gina jiki) ana kiranta “mafi ƙarancin” kimiyya, wato lambobi waɗanda idan aka cim ma su, ba za su rasa lafiyarku da mai ba:

• don aikatawa a cikin yanayin mai son sau 3-6 a mako - wannan shine mafi karancin 3 g na carbohydrates a kowace kilogiram na 1 na nauyin jikin mutum, muddin horo na wannan amateur basa wuce awa daya a awa daya,
• don kwararru - aƙalla 2 g

Ya kamata a fahimta cewa alƙalumman ba yawa ba ne fasalolin tsarin kwastomomi, a maimakon haka fasalin halayen mutum na lafiyar mutumin da ya zama pro. A nan, fifiko shine cimma "bushewa", kuma ba irin waɗannan mahimman abubuwa ba ga talakawa kamar ƙarancin lokacin "mirgina" a cikin nau'i mai sauri na 5-6 kilogiram na nauyi nan da nan bayan abincin.

Tare da wannan adadin carbohydrates, ana shawarar mafi ƙarancin 1, 5 g na furotin da kilogiram 1 na mai a kilo kilogram na nauyi. Fats ga mata za a iya rage su zuwa 0, 8 g, wanda ya danganci ingantacciyar lafiya da matakan al'ada na kwayoyin jima'i. A cikin Yammacin Turai, ana cin abincin karas na mako guda tare da gwaje-gwaje masu zuwa:

• hormones thyroid - ba da gudummawar jini kowane mako,
• hormone girma da kuma cortisol - makamancin haka
• kwayoyin halittar jima'i - a cikin na uku na karshe na haila, wata-wata

Idan an sami alamomi masu mahimmanci aƙalla ɗaya daga cikin kwayoyin, wato, matakinsa ya ragu don T3, T4, GR, estradiol da progesterone, ko kuma ƙaruwa don cortisol, prolactin da TSH, ana bada shawara ku daina cin abincin kuma ku fara ƙara yawan adadin carbohydrates a cikin abincin aƙalla. 10-20 g na mako daya.

Yadda za a daidaita rage cin abincin carb? Menu na mako

Gaskiyar ita ce menus ɗin da aka yi daga Intanet ba sa ma'ana duka don rasa nauyi da kuma haɓaka abin da ake kira metabolism, kuma haƙiƙa yana da haɗari don amfani da su. Tare da rage cin abinci mai karko, abinci yakamata ya zama kamar haka:

1. a kan nauyin nauyi na yanzu bisa ga alamomin da ke sama, ku lissafa "macro", wato adadin sunadarai, fitsari da carbohydrates,
2. lissafta adadin carbohydrates da zaka iya samu tare da abinci kamar hatsi gabaɗaya, gurasa ba tare da ƙari na gishiri, sukari da yisti, da 'ya'yan itatuwa tare da kayan marmari,
3. lissafta adadin furotin da mai,
4. idan ya cancanta (alal misali, ba shi yiwuwa a ci salmon sau 3 a mako), ƙididdigar yawan abinci da omega-uku da kuke buƙatar ci,
5. shafe shi duka tsawon mako guda a matsayin menu,
6. siyan kayayyakin
7. dafa kamar yadda kowa ke yi a duniyar motsa jiki - sau biyu a mako. Kuma akwai ingantaccen tsari

Wataƙila, kuna tsammanin karanta wani abu dabam, don haka, idan kun yarda, abincin da ake ƙoshin abinci yakamata ya zama haka, kuma babu ƙari. Mutanenmu suna da abinci daban-daban daban daban da ake amfani da su, kuma zaku iya zaɓar wanda ya dace don jikin ku.

Litattafan Abinci na Karas Carbohydrate

Ba'a san wanda ya yanke shawarar lokacin ba, amma don asarar nauyi kuna buƙatar cin abinci 40 g na carbohydrates a kowace rana. Daga kowane tushe. Yawan furotin da mai ba a iyakance shi daga masanan abinci. Sun rubuta wani abu a cikin ruhun "ci yadda zai yiwu."

Yana da kyau a tuna cewa don aiki na yau da kullun na ɗan adam yana buƙatar 150 g na carbohydrates kowace rana.

Kuma 'yan wasa waɗanda ke ƙoƙarin sayar muku da wani karamin carb na 2 makonni ko sama da haka, kusan “zauna” a kan ƙwayar jijiya mai ƙwayar cuta, mafi “m” wanda ke da maganin kafeyin. Abin kunya ne a ambaci wasu, saboda doka ta hana su yawo.

Batu na biyu - raguwar matsanancin carbohydrates na tsawon makonni 2-3 ne kawai, a “mafi kololuwa”, wato, gabanin fara gasa ko hotunan hoto. Ragowar lokacin akwai wadataccen carbohydrates a cikin abincin.

Akwai kuma sanarwa ta almara cewa zaku iya cin komai, har da sausages, aƙalla ƙyamar kyamar nama. Wasu ma sun sami damar shan vodka, kuma suna kira shi "abinci." A bayyane yake cewa sashin furotin ya riga ya mamaye kodan da hanta, sannan kuma akwai abincin da yake da barasa da tsiran alade ...

Yawanci, menu na abinci mai ƙarancin carb yana kama da wannan

• Karin kumallo: sausages / qwai / cokali na squash caviar
• Abincin rana: wani nama / kore kayan lambu
• Abincin dare: sake nama ko kaji, ko kifi, kayan lambu kore

Akwai zaɓuɓɓuka daban-daban don mako, inda, alal misali, ranar Litinin ana ba da shawarar cin cuku da aka sarrafa don karin kumallo, don abincin rana - riga mai nama ne, da kuma abincin dare - tilapia. A ranar Talata - cuku mai sauƙi a cikin karin kumallo, nama sake don abincin rana, amma riga goulash ba tare da gari, don abincin dare - jatan lande da squid.

A ranar Laraba, yi karin kumallo tare da omelette, abincin rana tare da naman sa da kayan lambu, da abincin dare tare da naman alade da kayan lambu. A ranar Alhamis - karin kumallo tare da sausages, abincin rana tare da soyayyen ƙwai da kayan marmari, amma abincin dare tare da barbecue.

A ranar Jumma'a - cuku sake don karin kumallo, tare da tumatir 1, abincin rana - kifi da kayan lambu ban da dankali, abincin dare - nono kaza tare da kayan lambu, in ba haka ba wataƙila kun rasa shi daga abincin da ya gabata. A ranar juma'a da yamma, ana kuma shirin sha gilashin giya.

Sannan, a ranar Asabar, cuku gida don karin kumallo, naman sa tare da kayan lambu don abincin rana, da kuma steak don abincin dare. A ranar Lahadi, kowane karin kumallo kuna so, barbecue don abincin rana da kifi da kayan lambu don abincin dare.

Ko kuma za ku iya samun sauran kayan haɗin. Ma'anar mai sauki ce - a ranar 3 na abinci sau uku na abinci mai gina jiki, da salatin kore. Wani lokaci zaka iya maye gurbinsu da wasu kayan lambu.

Yana da dadi? Yanada kusanci kuma ya dogara da fifikon ka. Shin yana da amfani? Tabbas ba haka bane.Dukkanin kungiyoyin kiwon lafiya na duniya suna adawa da abinci mai yawa a mai, mai gishiri, da kanana a cikin fiber da tushen bitamin.

Me zan iya ci

Yarda da abincin furotin don asarar nauyi, kana buƙatar cin abinci mai girma a cikin furotin - nama, kifi, ƙwai kaza. Amma wannan baya nufin cewa kawai zaka iya cin irin waɗannan samfuran. Kodayake abincin furotin mai mai mai-carb ne, dole ne menu naka ya haɗa da:

• hatsi (zai fi kyau da safe) a cikin karamin adadin - har zuwa 50 g kowace rana,
• low mai gida cuku da cuku,
• 'ya'yan itãcen marmari (in banda inabi da ayaba),
• kayan lambu marasa tsayayye (ana iya cin su a ƙarar da babu iyaka): tumatir, cucumbers, kabeji, ganye.

Ka'idojin Tsarin Kariya

Kwana nawa za a tsara abincinka (7, 14 ko 30), bi waɗannan shawarwarin:

• A cikin akwati kuma kar a daina carbohydrates gaba daya. Abincin furotin yana da nauyi, saboda haka akwai babban haɗarin guba daga samfuran lalata. Abincin ya kamata ya haɗa da carbohydrates a hankali a hankali, ya zama dole don aiki na yau da kullun na narkewa.
• Ku ci oat bran akai-akai. Bran cire gubobi daga jiki, inganta tsarin narkewa. Idan kuna matukar son kayan lemu, to, zaku iya nuna kwatanci da gasa kukis ko kuma burodi bisa ga alamar otal ɗin ƙasa.
• Irin wannan abincin, kamar kowane shirin asarar nauyi mai nauyi, ya ƙunshi yawan wadataccen ruwa (aƙalla 1.5 a kowace rana).
• Abincin furotin ya dogara da ka'idodin tsarin abinci mai gina jiki. A lokacin rana kuna buƙatar ci akalla sau 5. Wannan zai ba ku damar jin motsin jin yunwar da kuma hanzarta aiwatar da asarar nauyi, riƙe daidaitaccen metabolism.
• Duk samfuran dole ne a gasa su ko dafa shi tare da ƙari da ƙarancin mai (ƙarancinsu bai wuce 4 tsp ba. Ana iya cinye kayan lambu a kowace rana)
• A lokacin cin abinci, ya kamata ku zubar da gishiri (rage adadinsa a cikin abincin zuwa ƙarami ko maye gurbin shi da kayan ƙanshi na ƙanshi na halitta, kayan yaji ko ciyawar zuma)
• Don guje wa yawan jikewar jiki tare da furotin, yi amfani da ginin multivitamin.

Daban-daban na abinci

• Abincin furotin 'ya'yan itace na kwana 5 shine tsarin da ya inganta tsarin abincin gargajiya na Dr. Ducan. Kuna buƙatar cin abinci sau 6 a rana. An bada shawara a ci apples and citrus, kayayyakin kiwo, kaji da naman zomo.
• Tsarin abinci na tsawon mako guda zai taimaka kawar da extraan ƙarin santimita a cikin kugu da kwatangwalo. A lokaci guda, rasa nauyi mai tsawan kwana 7 kawai zai rage yiwuwar mummunan sakamako.
• Tsarin furotin na kwana 10 ya hada da dukkanin samfuran da ke sama. Sau biyu a rana ya kamata ku sha kefir.
• Abincin Atkins na furotin-carbohydrate na tsawon kwanaki 14 (makonni 2) ya fi inganci kuma ya bambanta cikin tsarin abinci. Baya ga abincin furotin, a cikin waɗannan kwanakin 14 wajibi ne don cin kayan lambu, 'ya'yan itãcen marmari, kayayyakin kiwo da carbohydrates (100-150 g kowace rana). Abincin abinci na tsawon makonni 4 shine watakila shine mafi kyawun zaɓi ga maza da mata waɗanda suke so su rasa nauyi. Tun da babu tsarin lokaci, ana iya haɗa abubuwa da yawa a cikin girke-girke: kayan lambu, 'ya'yan itatuwa da berries, nama da kifi, jinkirin carbohydrates. Mafi kyawun sashi shine ba kwa buƙatar kirga adadin kuzari.

Abincin abinci tare da mafi ƙarancin carbohydrates shine tsarin abinci na yau da kullun don samfuran bikini na motsa jiki. Hakanan ana ba da shawarar irin wannan abincin furotin ga masu aikin jiki waɗanda ke "aiki ga taro."

Amfanin abinci mai karancin carb

Irin wannan tsarin na gina jiki na fadada “yana barazanar” mabiyansa da wadannan halaye masu kyau:

• Sakamakon kokarin za a nuna shi a kan sikeli a cikin mako guda - a rage 5 kilogiram. Idan kun ƙara wasanni a rayuwar ku, to, bawai rage nauyi ba ne kawai, amma kuma ƙulla adadi. Tabbas, yawancin 'yan wasa suna inganta abinci mai gina jiki. Irin wannan tsari ne wanda aka tsara don ƙirƙirar sauƙin tsokoki.
• -Arancin carb “ana saukar da abubuwa” zai kasance da amfani ga mazan da suke son haɓaka ƙwayar tsoka.
• Shin kun ji game da abubuwan abinci waɗanda ke ba da tabbacin tasirin "sharpei"? Yana sauti mai ban dariya, amma fata mai rauni a kafafu da ciki (kuma a lokuta musamman mawuyaci kuma a kan hannaye) ba abin dariya bane. A lokacin asarar nauyi na furotin, ba ku fama da matsananciyar yunwa, saboda kullun kuna “ciyarwa” da jikinku da abinci daidai. Rage nauyi yana faruwa a hankali kuma baya yin barazanar wannan lahani mara kyau, wanda baza a iya faɗi game da abubuwan cin abinci na mono.
• Mutane da yawa magoya bayan shirin nauyi asara ce ban kwana sau ɗaya kuma tare da begen yin asarar ƙarin fam, saboda ba sa son ƙimar adadin kuzari. Abincin nan ba kawai ba yana buƙatar ku yi la'akari da yawan adadin kuzarinku na yau da kullun ba, amma yana ba da izini ga wasu yardar rai (alal misali, abincin da ya dace da dare).
• Akwai wadataccen abincin furotin da ake amfani da shi ga kowa da kowa. Ba kamar bambancin zaɓi ba, waɗanda suka haɗa da amfani da kayan marmari masu tsada da 'ya'yan itatuwa masu zafi, jerin samfuran samfuran irin wannan abincin ba su da tsada. Abincin ku don rage nauyi zai hada da abincin da aka saba.

Ana ba da shawarar rage cin abinci mai gina jiki-furotin ga mata tare da IVF, kamar yadda ake ɗauka ɗayan mafi yawan tsarin abinci mai gina jiki na ƙwai.

Cons daga cikin furotin menu

Wataƙila, lokacin da kuka ga sakamakon farko, wataƙila kuna son ku bi wannan abincin koyaushe. Bai kamata a taɓa yin wannan ba. Yawan cin abinci mai gina jiki mai yawa a cikin dogon lokaci yana haifar da kawar da alli daga jiki kuma yana cutar da aikin koda da hanta. Kuna iya maimaita abincin ba sau biyu ba a shekara.

Don ƙananan matsaloli tare da nauyi, ya isa a bi abin da ake ci a jikin furotin don kwanaki 14 ko wata guda, don ƙarin masu haɗari, tuntuɓi masanin abinci mai gina jiki wanda zai ƙayyade tsawon lokacin abincin da kuma taimaka muku zaɓi girke-girke na abinci masu lafiya don asarar nauyi.

Yadda ake cin abinci?

Da farko, yana da matukar wahala a zaɓi menu don abinci mai gina jiki don asarar nauyi, wanda zai ba da damar mafi inganci don "kai hari" kilos. Zai fi kyau a bi waɗannan ƙa'idodi na kayan abinci.

1. Abincin karin kumallo ya zama mai daɗi da zuciya, don haka abincin farko da kuke buƙatar ku ci: ƙwai 3 (dafa shi ko kuma a matsayin ƙwayar tururi), yanki na kifi (ja ko fari). Bayan “yajin sunadaran” zaku iya shan shayi ko kofi.
2. Bayan kimanin sa'o'i 2-3, kuna buƙatar sake cin abinci. Karin kumallo na biyu yakamata ya ƙunshi abun ciye-ciye mai sauri - kwalban giya mai shan mai (ko kefir) da 50-70 gr. oatmeal.
3. A abincin rana, kuna buƙatar sake yin tunani game da samfuran nama kuma ku ci naman da aka dafa ko gasa a cikin ruwan 'ya'yan ku. Fi son naman maroƙi ko kaza. Ga waɗanda ke fama da matsalolin ciki, muna ba da shawarar cin miya miyar kumburi tare da kaza mai kaza ko ƙamshin ice cream.
4. Da tsakar rana, hada kayan abincin teku a menu. Ka ji daɗin maye gurbin jatan lande da kanwa tare da kaza ko fillet ɗin kifi.
5. A maraice, kuna iya wadatar da wasu kifayen kifi da kefir tare da salatin kayan lambu. Irin wannan abincin abincin furotin ba zai cutar da adadi ba kuma zai taimaka ga ci gaba da asarar nauyi.

Abincin abincin furotin ya ƙunshi amfani da cuku gida da sauran kayan kiwo. Lokacin zabar madara kantin sayar da cuku ko cuku, kada ku sayi abincin mai kalori mai kadan. Kalilan da suke dauke dashi basa dauke shi ta jiki.

Darussan farko

• Miyan abincin gargajiya na Bulgaria,
• firiji (zaku iya amfani da ruwa da yogurt mai-mai mai tsami maimakon kirim mai tsami da madara azaman miya),
• miyan abinci tare da kaza, kwai da ganye,
• kaza mai miya tare da bran, gherkins da ganye,
• kifi tumatir miya tare da kayan lambu (ba tare da dankali da soya ba),
• gwarzo cream cream tare da ganye,
• naman kaji na miya
• miyan kifi tare da kwai
• solyanka tare da sausages na gida na gida,
• kabeji miyan tare da kaza zukatan,
• fis miya a cikin tanda.

Na biyu Darussan

• kaza fillet stewed a cikin skim madara
• kifi ya tsamo kayan lambu a cikin tanda,
• gida cuku casserole tare da Boiled namomin kaza da nama,
• mackerel cushe da kayan lambu,
• eggplant tare da naman sa da tumatir miya,
• sausages na gida da ganye da kayan ƙanshi,
• kabewa cushe da naman sa da tafasasshen kayan lambu,
• sunadaran gina jiki tare da gida cuku, dan kadan salmon da aka kwaba da avocado (za'a iya maye gurbinsu da kokwamba),
• curd and bran pancakes.

Abincin kayan marmari da kayan marmari a kan squirrels

• kayan zaki cuku gida tare da kofi da kirfa,
• lemun tsami kek kan kaza,
• sanyaya sorbet tare da Mint da gida cuku,
• madara jelly
• cuku mai karamin karfi
• oatmeal kukis tare da cakulan mousse,
• yogurt cake
• kabewa kek (tare da abun zaki),
• marshmallows a kan agar agar tare da cuku gida,
• lush syrniki a kan kwai fata.

Kamar yadda kuke gani, abincin furotin ku zai bambanta sosai, kuma sanin mahimman ka'idodin abinci mai gina jiki, zaku iya zuwa da girke-girke na kanku don abinci mai ɗaci da daidai lafiya daidai don asarar nauyi mai sauri.

Ganyen Abincin Brownie: girke-girke bidiyo

Nazarin asarar nauyi

Tunda rasa nauyi shine ɗayan shahararrun mata don sadarwa, mun sami damar bincika abubuwa masu ban sha'awa game da abincin furotin. Zai dace a faɗi cewa yawancin ra'ayoyin masu kyau ne. Wakilai na jima'i masu adalci galibi suna rubuta ra'ayoyi marasa kyau, waɗanda har yanzu ba su da iko ba su daina cin abincin kai tsaye ba.

Kwarewar sirri: bidiyo

Duk da shirye-shiryen asarar nauyi da yawa, babban sifofin wanda shine sakamakon sakamako na ɗan gajeren lokaci, wannan abincin zai ba ku damar rasa karin fam ba tare da ƙoƙari mai yawa ba.

Kuma mafi mahimmanci - ba tare da azumi ba, rashin haushi da gajiya.

Dole ne kawai ku tanadi abinci mai yawa na furotin wanda aka ba ku damar cinyewa, da haƙuri da ƙarfi! Don haka kafa maƙasudi don rasa nauyi, kuma bayan wata ɗaya zaku rasa fam, silin ɗinku kuma zai yi ƙarfi.

Yaya zaku kimanta wannan kayan?

Abubuwan gina jiki (ƙananan carb)

• Asalin abincin: tionuntatawa akan carbohydrates, sakamakon abin da mai kitsen ƙwayar jiki ke fara kashewa .. Pierre Ducane sanannen masanin abinci ne wanda ya kirkiro nasa tsarin asarar nauyi. Wannan shine abincin Kate Middleton, Duchess na Cambridge, wacce ta koma sabon abinci kafin bikin aurenta da yarima.
• Asalin abincin: tionuntata abinci na carbohydrate .. Tsarin abinci mai gina jiki na Dr. Mirkin ya ce duk wanda zai iya ƙirƙirar yanayi 7 don asarar nauyi ba zai iya shakkar yin nasara akan kilo baicin Besidesa'idoji 7, ya kuma ƙunshi bukatun menu kansa. Duk wannan an bayyana su a cikin labarinmu.Domin farawa, yanayin kansu.
• Asalin abincin: tionuntataccen carbohydrate Abincin Atkins shine ɗayan abinci mafi sauri kuma mafi inganci. Ya zama sananne musamman a Yamma. Yawancin taurarin Hollywood - Catherine Zeta-Jones, Renee Zellweger, Jennifer Lopez, Jennifer Aniston da sauransu - sun ce sun sami nasarar rasa nauyi, godiya kawai ga wannan abincin Atkins.
• Asalin abincin: Sunan na biyu mai abinci ne mai lakabin abinci. Arthur Agaston ya kirkiro Abincin Kudu Beach. Ya gudanar da jerin karatuttukan, ya yi canje-canjen da suka wajaba, kuma sabon tsarin abinci wanda aka tashi don mamaye biranen. Nazarin mutane da suka bi sauti "South Beach Diet" sauti daidai da sha'awa: "Mafi sauƙin abincin da ya kamata in zauna a kansa!", "Na manta yadda ake cin zaƙi," "Ban taɓa yin nauyi ba sauƙaƙa!" Wataƙila "Abincin Kudu Beach Abincin" shine ainihin panacea don wuce kima wanda muke nema duka? Shin da gaske hakan yana da sauƙi asarar nauyi?
• Asalin abincin: ƙarancin kalori na carbohydrates .. A cikin ɗan gajeren lokaci, wannan abincin yana daidaita metabolism a cikin jiki, yana mayar dashi zuwa wata rawar aiki daban. Masu kirkirar sun bada tabbacin irin wannan sakamakon na akalla shekaru 2-3. Yanayi: tsawon kwanaki 13 ba za ku iya cin sukari, gishiri, giya, gari da kayan kwalliya ba.
• Asalin abincin: Kuna iya cin nama mara iyaka, amma yana iyakance yawan ƙwayar kuzarinku Bayanin abincin Kremlin shine kamar haka.Lokacin da carbohydrates, tushen samar da makamashi, ya kasance mai iyaka, yana farawa da sauri aiwatar da ajiyar mai. Saboda haka, wannan abincin yana cikin rukunin ƙananan carb.
• Asalin abincin: Tabbas babu karancin abinci mai gina jiki a yau. Dukkanin waɗannan an tsara su ne ga matasa masu aiki, masu aiki da lafiya waɗanda suke son saurin farantawa jikinsu kyau, kuma sun dogara ne akan ka'idodin ƙin ƙarin fitsari da carbohydrates, waɗanda sune manyan hanyoyin samun "man". Ikon sarrafa kai daga yawancin abinci yayin da ake bin duk wasu daga cikin abincin furotin ana yin su ne saboda tsarin hada abinci na musamman, wanda zai iya sa jiki ya bukaci canji a yanayin narkewa, yana ba da gudummawar sake fasalin tsarin abinci da asarar mai.
• Asalin abincin: ku ci abinci mai gina jiki da 'ya'yan itatuwa da yawa kamar yadda zai yiwu. A farkon wannan abincin, auna nauyin ku kuma a ƙarshen lokacin (bayan makonni 4) zaku ga cewa nauyinku ya ragu daga kilo 20 zuwa 28 (tare da nauyin da ya wuce kilo 100).

Menuarancin Kayan Abinci

Abincin low-carb yana aiki don rage nauyi kuma ana ɗaukarsa mai lafiya, saboda yana taimakawa rage yawan cholesterol da hawan jini. Manufofinsa gaba ɗaya: ku ci furotin, ku guji abinci mai tsayayye (fararen burodi, taliya da dankali), ku ƙara menu tare da ƙimbin mai ƙima a cikin adadi kaɗan.

Bayanai da shawarwari gaba daya

Likitocin da suka kware a abinci mai gina jiki sun yi imanin cewa maza da mata na iya rage nauyi da inganta haɓakar metabolism a cikin fewan makonni ta hanyar cin abinci mai ƙarancin carb. 'Yan wasa da talakawa, idan suka rage adadin carbohydrates da ke cinyewa, sun fara rasa nauyi.

Lokacin ƙoƙarin rasa nauyi, zaɓi yankin, amma kar a ɗauki dankali. Idan kun ji cewa hidimar ba ta ƙanana, ƙara kayan lambu. Kowane nama ya yarda, ƙaramin cuku shima zaɓi ne mai kyau. Idan namiji yana fuskantar zabi: rage cin abinci na caloric saboda mai ko carbohydrates, ya kamata ku watsar da na biyu.

Karya da ƙwayar carbohydrates yana rage haɗarin ciwon sukari, yana taimakawa rage nauyi.

Masana ilimin abinci sun yi imanin cewa wani mutum ya isa ya cinye a kalla gram na 130 a kowace rana, wanda ya sa ana buƙatar cikakken abinci mai gina jiki. -Arancin carb sau da yawa yana ɗauke da su a cikin kewayon gram 50-150.

A lokacin rage cin abinci mai karko, kuna buƙatar mayar da hankali kan furotin da ƙoshin lafiya don makonni da yawa. Mafi ƙarancin furotin shine 60-70 grams, mai - kusan 20-30%.

Idan aka zaɓi adadin kuzari 2,000, mai zai zama gram 45-65 a rana. Abubuwan da ke da wadataccen abinci - abinci mai ɗamara, abincin teku, kaji, ƙwai, cuku mai-mai mai ƙoshin mai, alade, kayan soya.

Kwayoyi, tsaba sune tushen kyawawan furotin da kitsen lafiya.

Misali Carb Menu Misali

Idan kana son tsayawa a kan karamin carb, menu na furotin mai makonni kadan, to gwada hakan kuma zaka cimma burin ka.

Abubuwan da kowane dan wasa ya bambanta, don haka masana sun bada shawarar kara yawan furotin da kashi 10-35%. Misalin da aka gabatar na abinci mai karancin carb an tsara shi ne domin adadin kuzari 1500-1600, inda carbohydrates sune 46%, furotin - 22% da 30% mai.

Litinin

Karin kumallo: oatmeal tare da madara 2.5% da sukari 5 g.

Abincin rana: borsch tare da kirim mai tsami da nama, sabo kayan lambu, shayi.

Abincin dare: salatin Girkanci (cuku cuku, kayan lambu, man kayan lambu), kifi mai ƙoshin mai, wanda aka dafa shi da soya miya da kirim mai tsami 20%.

Abun ciye-ciye: yogurt mai-mai mai yawa, yanka na 'ya'yan itace sabo, karas da karas tare da yankakken kwayoyi da miya.

Talata

Karin kumallo: kwai mai wuya-dafaffen, naman da aka dafa gasassun, salatin alayyafo.

Abincin rana: miya kayan lambu tare da wake, yanka 'ya'yan itace, ruwan' ya'yan itace.

Abincin dare: soyayyen kifi, soyayyen shinkafa, salatin kore tare da tumatir ceri, ruwan ma'adinai tare da lemun tsami.

Abun ciye-ciye: busasshen mai shayi, yogurt mai fatarar mai da mai gurasa.

Laraba

Karin kumallo: sanwic da caviar ja ko kifi mai gishiri mai gishiri, shayi, kofi.

Abincin rana: naman maroƙi stewed a cikin ruwan 'ya'yan sa tare da ƙari na kirim mai tsami, salatin kayan lambu tare da miya daga kirim mai tsami.

Abincin dare: cuku gida, yogurt, furotin omelet.

Abun ciye-ciye: kefir, 'ya'yan itace, zaki da barkono.

Alhamis

Karin kumallo: qwai mai kunushi, shayi ko kofi.

Abincin rana: vinaigrette, kaza.

Abincin dare: Kifi mai ƙoshin mai, shinkafa dafaffen ruwa.

Abun ciye-ciye: 'ya'yan itace, cuku gida, barkono mai zaki, madara skim, berries hade cikin kankara.

Juma'a

Karin kumallo: sanwic da nama (dafa naman alade, harshen naman sa), salatin kayan lambu tare da miya da aka yi da kirim mai tsami.

Abincin rana: hanta naman sa, salatin beetroot.

Abincin dare: salatin da aka dafa daga ƙwai da ganye.

Abun ciye-ciye: kefir, 'ya'yan itace, gurasa tare da shayi.

Asabar

Karin kumallo: granola tare da apple da kwayoyi (a kan ruwa), shayi / kofi.

Abincin rana: kaza da aka dafa a cikin tanda tare da cuku da tafarnuwa, kayan lambu.

Abincin dare: miyan kifi mai-kitse tare da kayan lambu.

Abun ciye-ciye: ƙananan cuku mai gida mai ɗanɗano, kefir, 'ya'yan itãcen marmari.

Lahadi

Karin kumallo: barkono buckwheat, dafaffen madara, shayi / kofi.

Abincin rana: kifi da aka gasa tare da kayan lambu.

Abincin dare: stewed kayan lambu.

Abun ciye-ciye: innabi ko apples guda biyu.

Mai juna biyu da 'yan wasa

Shin za a iya bi da abincin ƙarancin carb a lokacin daukar ciki? Rashin nauyi a lokacin daukar ciki ba bara bane kuma yana iya shafar lafiyar tayin. Amma kyakkyawan abinci mai gina jiki tare da yawancin furotin, kayan lambu da 'ya'yan itatuwa dauke da bitamin zai zama da amfani.

Kuna iya ƙin karuwar carbohydrates mai sauri idan matsin matar ta zama al'ada. Idan akwai cigaban ƙasa, shayi mai ɗanɗano tare da ɗan ƙaramin cake na iya inganta yanayin. Idan muka yi la'akari da adadin adadin kuzari, to yakamata ya zama adadin kuzari 300 fiye da kafin daukar ciki.

Ba za a yi la'akari da 'yan wasa ba "maza ne na matsakaita," don haka rage cin abincin carb ya ɗan bambanta su. Waɗanda ke yin yoga da tsere ko tafiya suna buƙatar ƙasa da carbohydrates fiye da masu amfani da nauyi. Higherarfafa yawan adadin azuzuwan, da ƙarin athletesan wasa ke buƙatar carbohydrates.

Waɗanda ke motsa jiki kowace rana ya kamata su haɗa da servings na carbohydrates guda biyu a cikin menu a kowace rana. Misali, dankali da shinkafa. Tsarin abinci mai ƙanƙan da keɓaɓɓu na iya shafar yanayin ƙarfin jiki da bayyanar mai gina jiki.

Wani zai iya mamaki, amma gurasa ba mahimmanci bane, sabanin oxygen, ruwa, mahimmin kitse da amino acid na carbohydrates.

Abincin ingantaccen tsarin kabewa yana inganta ayyuka na rayuwa, yana kiyaye sukari da matakan insulin, kuma yana taimakawa kawar da mai.

Me kuma za ku iya karantawa kan wannan batun:

• Abincin furotin
• Dokar bushewar Jiki ga Girlsan mata
• Maza bushewa menus

Cikakken bayanin abincin:

• Babban mahimmancin maye gurbin furotin-carbohydrate shine cewa a ranar farko mutum ya ci abinci biyu a cikin carbohydrates da sunadarai, a rana ta biyu da ta uku kawai abincin da ke cikin furotin ana cinye shi, a rana ta huɗu ya ƙunshi carbohydrates, amma a rana ta biyar suna ba da shawarar cin abinci gauraye da irin wannan. kewaye zai iya daukar lokaci mai tsawo. A lokaci guda, yana da kyau a lura da tsarin abinci mai daidaita, wanda shine ƙari irin wannan abincin.
• Abincin na BEECH yana aiki a cikin wannan hanyar cewa ana cire glycogen daga jiki a cikin kwanaki biyu na farko kuma ƙwayoyin mai sun fara raguwa a cikin girma. Kuma saboda tsarin tsoka bai fara wahala ba, ana maye gurbin samfuran furotin ta hadaddun carbohydrates. Weight bai samu ba saboda gaskiyar cewa jiki bashi da lokaci don amfani dashi zuwa nau'in abinci mai gina jiki iri guda. Da zaran kasawar carbohydrates ta faru, yana karbar su nan da nan.

A kan aiwatar da tsarin abinci, dole ne ku bi ka'idodi na yau da kullun:

1. Dole ne a sami abinci biyar a rana. Idan wannan yana da wahala a lura, uku suna yiwuwa.
2. Abincin da ya gabata yakamata ya kasance aƙalla sa'o'i uku kafin zuwa gado.
3. Tsakanin manyan abinci ya zama dole a sha ruwan tsabta (aƙalla lita ɗaya da rabi a kowace rana).
4. Idan mutum ya shiga cikin wasanni, to, zai fi kyau a yi shi a ranar da aka haɗa abinci mai gina jiki.
5. Amma ga rabo, don karin kumallo adadin abincin ya zama gram 150, abincin rana da abincin dare 200 grams. Duk abubuwan sha da aka bayar lokacin cin abincin suna bugu cikin ƙarar gilashi ɗaya.
6. A ranakun carbohydrate, ana ba shi damar ƙara ɗan biredi a duk abincin da aka bayar.
7. A cikin kwanakin furotin, ana cire sukari gaba daya daga abincin. Ana iya ƙara gishiri a cikin jita-jita, amma kaɗan kaɗan.
8. Ba za ku iya soya abinci ba, zai fi kyau a dafa, tururi, gasa ko stew.

A lokacin cin abincin da kuke buƙatar yin ƙoƙari don karin kumallo, abincin rana da abincin dare a lokaci guda.

Tebur samfurin:

Yana da mahimmanci a lura cewa madadin furotin-carbohydrate ba kawai yana taimakawa wajen rasa nauyi ba, amma yana taimakawa haɓaka lafiyar gaba ɗaya har ma da inganta lafiya.

Abubuwan da ake amfani da ƙananan carb: Kremlin, furotin, da abincin Atkins

A cikin wannan labarin za mu yi magana game da abubuwan da ake ci waɗanda suka haɗa da ƙin karɓar carbohydrates. Ana kiran su yawanci maras carbohydrate ko low-carb.

Kuna iya rage adadin adadin kuzari da jiki ke ci ta hanyar rage yawan abincin da ke dauke da carbohydrate, ko kuma yin watsi da shi gaba daya.

Da farko dai, ya zama dole a tsaurara matakan amfani da abincin da ke dauke da sukari ko sitaci. Amma a lokaci guda, zaku iya girka yawancin abincinku da kanku.

Don rage nauyi, kuna buƙatar lissaftawa ba adadin adadin kuzari ba, amma yawan adadin carbohydrates.

Idan kana da wasu cututtukan cututtukan ƙwayar cuta, kana da cuta na rayuwa, ciwon sukari mellitus, idan kana da juna biyu ko masu shayarwa, ƙananan carb da kuma abubuwan da ba su da ƙwayar carbohydrate suna da matuƙar contraindicated.

Wadannan abubuwan cin abincin ba zasu kawo muku sakamako mai sauri ba. Yawancinsu suna haɓaka don canza metabolism a cikin jiki, kuma wannan yana buƙatar lokaci mai yawa.

Za ku sami nasarar da ake so bayan tsawon lokaci. Abincin abinci ya kamata ya zama hanyar rayuwa, kar a ɗauke shi azaman magani.

Mafi shahararrun ƙananan abincin carb sune: Kremlin, Atkins, da kuma hanyar Montignac.

Idan ƙuntatawa da waɗannan abubuwan rage cin abinci suka yi kama da tsayayye kuma ba kwa so ko ba za ku iya mannuwa da su na dogon lokaci ba, ya kamata ku kula da abubuwan rage cin abinci waɗanda ke da iyaka.

• furotin
• furotin
• carbohydrate-free, da sauransu.

A wasu halaye, waɗannan abubuwan abincin zasu iya cutar da jiki. Wannan cutarwa zai kasance da ƙarfi musamman idan kun iyakance yawan abincin ku na sukari.

A wannan yanayin, ana iya lura da alamun cututtuka kamar: gajiya, amai, ciwon kai, tsananin farin ciki.

A lokaci guda, mutum yana shan azaba ta hanyar jin yunwar, aikinsa yana raguwa, a wasu halayen yana iya kaiwa gajiya. A wannan batun, ba a ba da shawarar yin amfani da waɗannan abubuwan cin abinci ba tare da sanin likita ba.

Menene karancin abincin carb?

Abubuwan da ake kira low-carb suna ƙara zama sananne. Kodayake, ba shakka, zai zama mafi daidai don kira irin wannan abincin mai hankali ko daidaita.

Bayan duk wannan, ana samun nasara da fa'idar irin wannan abincin da farko ta hanyar amfani da madaidaitan daidaitattun abubuwan da ke cikin ƙwayoyin carbohydrates, furotin da mai.

Da farko dai, ya kamata a lura cewa carbohydrates sun bambanta, abin da ake kira jinkirin da sauri. Karkatattun carbohydrates sune wadanda carbohydrates na jiki ke sha a hankali, waɗannan carbohydrates sun hada da carbohydrates tare da ƙananan glycemic index.

Daga cikin manyan abincin da ke da ƙarancin ma'aunin glycemic a cikin abincin yau da kullun, buckwheat, taliya daga durum alkama, shinkafa launin ruwan kasa da sauransu ya kamata a fifita.

Wadannan carbohydrates suna samar da jiki da sauri kuma yana haifar da sakin insulin, saboda an san cewa matakin insulin yana haifar da yunwar cikin jikin mutum.

Yin tsalle mai tsayi cikin matakan insulin yana haifar da tarin ƙwayoyin mai, yayin da hanzarin ɗaukar carbohydrates yana haifar da gaskiyar cewa mutum da sauri ya rasa hankalinsa na jinƙai, wanda kuma ya sake sa shi ci.

Rage nauyi a cikin carbohydrates, bi da bi, yana yin lahani fiye da kyakkyawa, saboda an san cewa carbohydrates sune man fetur don maganin ƙwayar lipolysis (fashewar kitse).

Tare da raunin carbohydrates, jikin yana fara yin amfani da furotin na jiki, wanda ke cikin ƙwayar tsoka, a matsayin mai, kuma tunda rike nama yana buƙatar karin adadin kuzari fiye da mai, yawan kitsen jikin mutum yana ƙaruwa ba tare da kulawa ba.

Abin da ya sa ba shi yiwuwa a rage cin abinci na carbohydrates, ya wajaba a bi daidai yadda ya dace a cikin abincin.

Abincin furotin na Vitamin

In ba haka ba ana magana da shi azaman furotin-carbohydrate, wannan abincin ya samo asali ne daga rabuwa da abinci wanda ya ƙunshi bitamin da furotin, don haka carbohydrates da sunadarai suna shiga jiki a lokuta daban-daban.

Kimanin abincin yau da kullun:

• 8-00 - ƙwanna-daskararre -2 inji mai kwakwalwa.
• 10-30 - orange - 1 pc.
• 13-00 - Boyayyen naman kaji - 200 grams,
• 15-30 - kananan apples - 2pcs.
• 18-00 - Kifi mai dafaffen nau'in mai mai kitse - gram 200,
• 20-30 - 'ya'yan itacen innabi - 1 pc.

Tsawon - har zuwa kwanaki 10, maimaita bayan lokaci idan ya cancanta.

Abincin Atkins

Abincin Atkins ya dace da mutanen da suka riga sun matsananciyar rasa nauyi ta hanyar abinci. Hakanan ga waɗanda suke so su zama siriri, amma ba su da ƙarfin da za su daina abincin da suka fi so koyaushe.

Kafin ku bi wannan abincin, ya kamata ku nemi shawara tare da likitan ku game da kasancewar contraindications. Testsauki gwaje-gwaje na glucose na jini, insulin da cholesterol.

• kawar da kitse mai yawa,
• daidaita al'ada jini
• rabu da yunwa
• ku daina shan kayan maye.

Wannan tsarin abincin an gina shi ne ta matakai biyu:

1. Mataki na farko na abinci yana ragewa, yana ɗaukar kimanin makonni biyu. A wannan lokacin, jiki yana dacewa da sabon hanyar cin abinci, an haɗa matakan sabuntawa.
2. Mataki na biyu na tallafawa ne, sannu-sannu ya zama salon rayuwar mutum kuma ya kamata ya taimaka rage nauyi zuwa matakin da ake buƙata.

Shan kitse yana faruwa a lokaci guda lokacin da mai rage kuzari ya rage cin abinci mai narkewa zuwa gram 20 a cikin yini.

Kirkirar kalori ba lallai ba ne. Bayan duk wannan, ya zama dole a ci lokacin da mutum ya sami jin yunwar da matsakaici. Me za a yi:

• Cire carbohydrates daga abincin gaba daya. Idan kun ci su ko da ƙananan ƙananan, wannan zai sake haifar da saiti na kilo da ba a so.
• Ana iya ba da taimako mai mahimmanci don daidaita jikin zuwa sabon salon rayuwa ta hanyar abubuwan da ake amfani da shi na kwayar halitta (chromium, L-carnitine, kowane multivitamins).
• Wajibi ne a bar amfani da burodi da kayayyakin abinci, kayan lambu, 'ya'yan itatuwa, hatsi, waɗanda ke ɗauke da sitaci.
• Kula da abincinku kuma kada ku karkata daga burin da aka nufa. Bayan haka, koda za ku ziyarci gidan abinci ko kuna iya samun samfuran da suka dace da abincin da aka zaɓa.
• Haka kuma, jerin kayan abinci suna da yawa kuma tare da hakuri, kadan hangen nesa da sha'awar, zaku iya farantawa kanku da masoyan ku da kwalliyar dafuwa.

Abincin Kremlin

Abincin Kremlin shine mafi kyawun yanayi, mai saukin kai da zaɓaɓɓe tsakanin duk abincin da ake ci yanzu ɗan adam.

Tare da shi, zaku iya zama mai santsi ta nauyin kilogram 6 a cikin mako guda kawai, kuma a cikin wata daya zaku iya kwantar da jikin ku daga karin fam miliyan 10.

Ana samun irin wannan sakamako mai ban mamaki sakamakon ƙarancin ƙwayar carbohydrates a cikin samfuran da ake amfani da shi a cikin abincin Kremlin.

Thean siyasa Yuri Luzhkov da gwamnatin birnin Moscow, waɗanda suka ba da labarin game da ma'aikata a tsakanin ma'aikata, sannan a duk faɗin Rasha ne suka ƙirƙiri abincin "Kremlyovka".

Abincin abincin Kremlin

Abincin ya ta'allaka ne akan ci-gaba a hankali da ci gaba da rage yawan abincin da ya kunshi carbohydrates.

Tare da irin wannan raguwa a cikin abincin yau da kullun na abinci wanda ya ƙunshi babban adadin carbohydrates, jiki yana ƙosar da kitsen jiki.

An tattara abincin abincin Kremlin daidai da teburin maki, bisa ga abin da zaku iya bincika maki na musamman: 1 aya - 1 g na carbohydrates a cikin 100 g na samfurin.

Abincin yana farawa da kwana bakwai, a cikin abin da aka ba da izinin maki 20 a kowace rana, a cikin makonni biyu masu zuwa - maki 30, sannan dukkanin maki 40 don haɓaka sakamakon. Lokacin aiwatar da irin wannan abincin a cikin abinci na iya bambanta daga mako biyu zuwa hudu.

• Tsarin menu na abinci yana iya haɗawa da jita-jita waɗanda suka haɗa da: kifi, nama, man alade, hanta, harshe, ƙwai kaza, cuku mai tsami, tafarnuwa, namomin kaza a cikin kowane adadin ba tare da yawan motsa jiki ba saboda ƙarancin karimcin su na carbohydrate.
• Muna ba ku shawara ku ci kayan lambu bayan kwanaki 14, kuna iya shan shaye-shaye waɗanda ba su taɓa sha ba. Muna ba da shawarar cin ɗan kaɗan, kuma ba ma cin abinci da yawa a cikin sa'o'i 3-4 kafin lokacin barci.
• Gaba ɗaya ƙin cin abinci na gari, duk mai dadi, gurasa, sukari da hatsi.
• -Arancin carb yana inganta asarar nauyi ta hanyar rage adadin carbohydrates da aka cinye tare da ƙara samfuran furotin a cikin abincin yau da kullun.
• Tare da ƙididdigar madaidaiciyar 'ya'yan itatuwa masu zaki da isasshen adadin ruwan sha kowace rana, abincin yana ba da sakamako mai mahimmanci kuma yana ba ku damar kawar da karin fam.

Amfanin rage cin abinci mara nauyi

Kamar kowane abinci, low-carb yana da nasa tabbatacce kuma mara kyau bangarorin.

Amfanin abincin da ba shi da carbohydrate shine don sarrafa sakin insulin, wanda ke faruwa lokacin da matakan sukari suka tashi ta hanyar karuwar carbohydrate. Sakin insulin yayi saurin raguwa, wani lokacin kuma gaba daya yana dakatar da tsarin kiwata mai a jiki.

Tare da yawan ƙwayar insulin kullun, ƙwayoyin mai yana ɗaukar carbohydrates kuma canza su zuwa mai.

Rage gagarumar raguwa a cikin adadin carbohydrates da aka cinye ba ya ƙyale jiki ya sami makamashi daga glucose, wanda aka canza zuwa glycogen, kuma yana fara jan hankali daga shagunan mai, wanda ke haifar da asarar nauyi.

Koyaya, tare da samar da ketones na tsawan lokaci, jikin ya fara kawar dasu, cire tare cire ma'adinan da ke da amfani, wanda hakan ke haifar da rushewar zuciya, bushewar ciki da amai.

Yawancin abinci a cikin abinci wanda yake dauke da furotin wanda yafi yawa a cikin abinci yana kara cholesterol kuma yana haifar da rashi kalsis a cikin jiki.

Tun da asarar nauyi mai saurin faruwa yana faruwa saboda warwatsewar abubuwan da ke ƙunshe da ƙwayoyin carbohydrate don cikakken abinci mai lafiya, ba a ba da shawarar yin riko da irin wannan abincin don tsayi da yawa ba tare da neman likita ba.