Cararancin Abincin Carb - Asali

Yin hukunci da sunan, abincin maras nauyi ana nuna shi ta raguwa a cikin yawan adadin carbohydrates da ake buƙata, don haka yana jagoranci jiki zuwa asarar nauyi mai yawa. Akwai misalai da yawa game da irin wannan abincin: mashahurin abincin Kremlin low-carb, abincin Protasov, abincin furotin, Atkins mai-mai-yawa - duka suna dogara ne da ƙarancin ƙwayar carbohydrate, wanda ke rage ƙaddamar da insulin a cikin jini kuma hakan yana ba da gudummawa ga aiki mai narkewar mai. 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,
• a cikin ciwon sukari, irin wannan abincin yana taimakawa wajen dawo da jigon lipid, yana daidaita matakan glucose na jini, amma ana iya amfani da irin wannan abincin ne 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 shine saboda karancin potassium a cikin jiki, wanda a cikin adadi kaɗan 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 suna da wadataccen sinadarin cholesterol, wanda zai iya tarawa a cikin jiki, kuma rashin ƙwayar fiber mai amfani a cikin menu zai iya haifar da matsaloli a cikin hanjin. Tare da babban abun da ke cikin furotin a cikin abincin, jiki yana 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.

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 adadin kuzari sosai,
• offal,
• 'ya'yan itatuwa da kayan marmari,
• buckwheat, oat bran ko shinkafa mai launin ruwan kasa a cikin iyaka mai iyaka,
• daban-daban ganye.

Abubuwan da aka haramta

Abubuwan da aka haramta tare da abincin mai-carb sun haɗa da:

• Kayan lambu da sitaci mai cike da filaye: dankali, farin shinkafa, taliya ta kowane fanni,
• gurasa da kayayyaki iri iri daga gare ta,
• kayan zaki
• kyafaffen sausages da sauran abubuwan jin daɗi,
• mayonnaise, ketchup da sauran biredi mai,
• kowane irin sukari
• inabi da ayaba da suke da wadataccen abinci a cikin ɗan itace,
• ruwan 'ya'yan itace da kuma compotes,
• giya sha.

Masana harkar abinci sun dage kan haramcin abinci mai mai da kuma maye gurbinsu da karancin mai mai, amma sake dubawa da dumbin masu tallafawa da masu goyon bayan wannan hanyar rashin nauyi ya nuna akasin hakan. Sun yi shuru a kan wannan abincin kuma sun rasa nauyi, suna cin wasu nau'ikan sausages mai kitse da nama. Kawai cinye su kuna buƙatar madaidaici, ba tare da overdo ba.

-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.

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 a cikin madara,
• 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.

Cararancin Abincin Carb - Asali

Ainihin tushen abinci mai karancin carb shine a bar carbohydrates “mai sauri” wanda ke haifar da cutar hawan jini - tsalle tsalle a cikin sukarin jini.

An hana abinci daga rukuni na carbohydrates masu sauki:

• sukari, gami da kayan zaki
• kayayyakin gari, gami da kayan lemo, taliya,
• farin farin shinkafa:
• masara da samfurori dangane da shi,
• tushen amfanin gona tare da babban abun ciki na sitaci da sugars,
• sitaci.

Taƙaita yawan cin zuma da 'ya'yan itatuwa tare da wadataccen sukari (apples mai zaki, ayaba). Kwatsam spikes a cikin matakan sukari gwaji ne mai wahala ga jiki. Yana ɗaukar sa'o'i da yawa don dawo da matakin sukari kamar yadda ya saba.

Canje-canje na yau da kullun na iya haifar da rudani a cikin tsarin endocrine, haifar da kiba, babban haɗarin ciwon sukari da sauran cututtukan cuta.

Don kiyaye daidaituwa a cikin jiki, abinci yakamata ya ƙunshi mafi kyawun rabo na furotin, fats da carbohydrates masu dacewa. Nisantar da carbohydrates mai sauƙi ba ya haifar da canzawa a ma'auni, yana tallafawa ta yin amfani da hadaddun carbohydrates.

Samfura daga rukuni na carbohydrates jinkirin da aka ba da izinin amfani:

• wake
• sha'ir da sauran hatsi tare da ƙarancin abinci mai narkewa,
• taliya mai wuya,
• kayan lambu
• kwayoyi
• 'ya'yan itatuwa marasa amfani
• berries.

Cikakken carbohydrates masu rauni ko jinkirin aiki suna rushewa a hankali; sakamakon haka, babu wani tsawan sukari mai ƙarfi da zai shafi jiki sosai.
Abinci da aka ba da shawarar

Ya kamata muhimmiyar sashi a cikin abincin, wanda ya dogara da karancin abinci mai karko, yakamata ya zama sunadarai masu inganci da mai. Yana da kyau idan waɗannan samfuran gona ne: nama daga dabbobi akan makiyaya ta kyauta, samfuran madara mai narkewa akan madara mara ɓarna.

Abubuwan da aka ba da shawarar:

• turkey
• abinci mai jingina
• kayan kiwo,
• man shanu da kayan lambu,
• kaza
• kifi, gami da nau'in mai mai,
• qwai.

Jiki yana buƙatar kitse mai, wanda aka samo a cikin kitse na dabbobi da kuma a cikin kayan lambu. Kada kuji tsoron kitse mai danshi, wadanda suke da wadatar man shanu, kifi, daskararren kayan lambu na koko, kwakwa, dabino.

Yin amfani da man dabino, akasin ra'ayin jama'a, amintacce ne ga ɗan adam kuma yana haɗuwa da ƙa'idodin WHO.

Sakamakon da Aka Sa rai daga Abincin -arancin Carb

Babban, kusan sakamakon abinci mai ƙarancin carb shine babban ci gaba cikin walwala, ciwon kai, jin gajiya, cikin damuwa kafin hakan ya ɓace. Akwai matsanancin asara mai nauyi, kowane mako an rasa kimanin gram 600.

Bayyanar, kuma sama da duka, yanayin gashi da fata, yana inganta sosai. Fata, kamar litmus din takarda, yana nuna yanayin jikin mutum. Dangane da bincike, yawan abinci mai narkewa yana haifar da tsufa.

Yin sukari a cikin aiwatar da glycosylation yana da ma'amala tare da sunadarai, yana lalata su. Mafi rauni a cikin wannan halin sune collagen da elastin, wanda ke shafar yanayin fata.

Abinci mai gina jiki, wanda aka gina akan ka'idodin kawar da carbohydrates mai sauri, shine tushen hankali da tunani game da lafiyar mutum, wanda shine ma'anar kowane abinci. Ba daidaituwa ba ne cewa kalmar Helenanci tsohuwar 'abinci' a cikin fassara ta zahiri tana nufin "salon rayuwa".

Ya ku masu karatu, menene abincin low-carb zai iya yi ba tare da kifi ba? A cikin rubutu na gaba, zan gaya muku yadda ake gishiri mai kifi. Don haka a kasance cikin taɓa - zai kasance mai ban sha'awa.

Game da ka'idodin ka'idodin abinci

Babban mahimmancin abinci mai ƙarancin carb shine rage yawan cin abinci na carbohydrate. Lokacin da karamin adadin waɗannan microelements suka shiga jiki, glycogen ya zama babban tushen samar da makamashi, kuma bayan ya gaji, kitse ya zama tushen. Jikin jiki yana dacewa da wannan abincin kafin gasa, saboda yana taimakawa kawar da kitsen jiki ba tare da shafar ƙwayar tsoka ba.

Lowarancin carb, mai-mai mai yawa yana ƙunshe da abubuwa masu ganowa, watau fats (fiye da kashi hamsin), sunadarai (kusan kashi talatin) da carbohydrates (har zuwa kashi talatin). Wannan adadin yana da inganci don asarar nauyi kuma har ma ana amfani dashi don cututtukan fata don rage yawan adadin cututtukan. Koyaya, kada kuyi la'akari da sakamakon kai tsaye, raguwar kitse na jiki zai zama bayyane ne kawai bayan watanni biyar zuwa shida. Tsarin rasa nauyi baya dogaro akan rage adadin carbohydrates, amma akan rage jimlar adadin kuzari na abinci.

Lokacin motsawa zuwa wannan tsarin abinci, yakamata ku kula da adadin carbohydrates da aka cinye. Tare da yin amfani da gram 200-300 na wannan sinadarin a rana, mutum zai sami sannu a hankali. Don rasa nauyi, adadin waɗannan abubuwan da aka gano bai kamata ya wuce gram 150 ba. Yana da kyau a kula da lissafin abubuwan carbohydrates kawai a cikin kayan abinci, tun da abun da ke tattare da abubuwan gano abubuwa a cikin kayan lambu da 'ya'yan itatuwa bashi da mahimmanci.

Wannan abincin a cikin yanayin wasanni ana la'akari dashi ba kawai na ɗan lokaci bane, amma tsarin abinci ne na wani lokaci. Koyaya, yin amfani da tsarin ƙarancin carb na dogon lokaci ba a so, tunda yana iya haifar da rushewar ayyukan wasu gabobin.

Amfanin abinci

A yayin rage cin abinci mai kitse, jiki zai sami makamashi daga glycogen, kuma yayin da wannan abun da aka samo daga glucose ya cika, jikin zai fara amfani da adon mai. Babban amfani da irin wannan tsarin abinci shine tasirin sa ga maza da mata, ga yan wasa a shirye shiryen gasa da kuma talakawa wadanda suke son yin asara. Idan kun ƙi amfani da wasu samfurori, ayyukan irin wannan ƙwayar jini kamar yadda insulin ya inganta. Bayan ban da sakin insulin a cikin jini, kitse ya fara karyewa sosai. Hakanan, wannan kwayoyin yana magance yunwa. Baya ga fa'idodin da ke sama na abinci mai ƙanƙan da keɓaɓɓu, sarrafa yawan amfani da abubuwa iri iri na ba da gudummawa ga ƙirƙirar jikin ketone. Suna da alhakin dakatar da ci kuma sune tushen tushen kuzari, wanda zai ba ku damar rasa kitse ba tare da shafi yawan ƙwayar tsoka ba.

Tare da abinci mai ƙarancin carb, yana da mahimmanci don ƙara yawan samfuran furotin.

H Rashin Abinci

Kamar duk sauran tsarin abinci mai gina jiki da aka yi niyya don asarar nauyi, ƙananan carb yana da magoya bayansa da masu sukar su. Mafi girman koma baya shine samar da ketones ta jiki, wanda a baya aka nuna shi a matsayin fa'ida. Duk da gaskiyar cewa waɗannan jikin suna ba da gudummawa don haɓakar mai mai, abubuwan da suke samarwa na dogon lokaci na iya haifar da mummunan tasirin ayyukan gabobin da yawa da cutar da cututtukan da ke damun su. Tare da adadi mai yawa na ketones, jiki ya fara sharewa daga gare su, yayin da yake kawar da abubuwa masu amfani. Hakanan, saboda raguwar matakan carbohydrate a cikin jiki, rashi na glucose yana faruwa, wanda ke bayyana ta hanyar hana ayyukan tunani. Bugu da ƙari, yana da mahimmanci a lura cewa abubuwan da ake ci tare da abun cikin furotin mai yawa suna haifar da ƙarancin alli a cikin jiki.

Kafin ka fara amfani da abincin, yana da kyau a nemi shawarar masana game da abinci mai gina jiki, amma idan hakan ba zai yiwu ba, to ka yi nazarin duk bayanan game da tsarin abinci mai gina jiki da za ka bi. Mutanen da ke da cututtukan cututtukan ƙwaƙwalwa lallai ne su nemi likita game da yiwuwar amfani da wannan tsarin. Koyaya, idan kun riga kun kula da abincin kuma ku lura da kodayaushe, gajiya da rauni gaba ɗaya, ya kamata ku katse abincin nan da nan.

Mahimmin abinci

Shirin ya dogara ne da cikakken ƙin karɓar sukari / sitaci da samfuran da suke ɗauke da waɗannan abubuwan. A cewar masana ilimin abinci da yawa, da ya cika wannan yanayin, mutum yana fara rasa nauyi, kuma sannu a hankali lafiyar tana inganta. Me yasa aka hana waɗannan abubuwa? Sugar yana cikin rukunin haske, carbohydrates mai cutarwa, da sitaci - ga hadaddun, amma ga jikin shi shima baya amfanin komai.

Lokacin da aka yi narkewa, ana sakin glucose mai yawa a cikin jini, wanda hakan ke cutar da yanayin ɗan adam kuma ya cika da cututtuka masu yawa marasa kyau, ciki har da ciwon sukari.

Abincin ƙarancin carb ya banbanta da irin azumin rana ɗaya akan sallolin nafila ko na banal na azumi. Wannan tsarin tsarin abinci ne na yau da kullun, abincin da ya ƙunshi samfuran furotin, fiber. Daga cikin waɗannan, zaku iya shirya jita-jita iri-iri kuma ku ci abinci mai daidaituwa koyaushe.

Dokayen Kayan Abincin Carb

Bin ƙa'idoji da ƙa'idojin low-carb yana da sauki sosai. Anan ne mahimman abubuwan da kuke buƙatar ba da kulawa ta musamman ga:

• Sharpuntataccen hani akan adadin carbohydrates. An yarda wata rana ta ci gram 30 na wani "hadaddun" abu.
• Muna cin abinci ne kawai idan muna jin yunwa. Al'adar cin abinci a wani lokaci, ba tare da la'akari da ko akwai wata sha'awar ko a'a ba, tilas ne a watsar da shi.
• Mun cire samfuran gaba daya tare da "carbohydrates" na carbohydrates daga abincin. Suna wucewa zuwa kitse mai santsi kuma ana ajiye su a bangarorin da ciki.
• A matsayin ƙarin tushen abubuwan gina jiki muna shan bitamin.
• Muna shan akalla lita biyu na ruwa a rana. An kuma ba shi izinin cinye ruwan 'ya'yan itace da aka matse (ba a ɗora), shayi, kayan ƙyalli.
• Abincin da ya gabata - ba a wuce sa'o'i 4 ba kafin lokacin kwanciya.
• Cikakken dokar hana hatsi da bushewar sanduna. Sun ƙunshi babban adadin sukari, don haka gaba ɗaya basu dace da wannan dabarar abincin ba.
• Muna yin daidaitaccen abinci tare da daidai rabo na abubuwan gina jiki. A dafa abinci, muna amfani da mai kayan lambu a cikin ƙaramin adadin.
• Kafin aiwatar da aiki, muna aiwatar da shirye shiryen jikin mu, da kuma fitar da abincin da ya dace.
• Jimlar adadin kuzari na yau da kullun kada ta wuce 900 Kcal.

Menuarancin Kayan Abinci

Abin da za ku dafa yayin cin abinci maras nauyi? An ba da damar bambance bambancen jita-jita daga abinci masu lafiya. Muna bayar da wasu misalai.

• Curd casserole.
• Oatmeal porridge.
• Omelet.
• Qwai-Boiled qwai.
• Buckwheat porridge tare da madara.

• Pea miya a kan kaza kaza.
• Fisharamar kifi tare da kayan lambu gefen kwano a cikin tanda.
• Gasa nama da salati.
• Kayan lambu stew tare da nama.

• Boiled nono da stewed kabeji.
• Shinkafa mai dafaffiyar shinkafa da masara mai gasa.
• Braised kayan lambu hade.
• Farar shinkafa tare da kayan lambu.
• Ganye mai nama da kayan lambu mai laushi.

Abun ciye-ciye na iya zama 'ya'yan itace, kayan kiwo a cikin adadi kaɗan.

Menuarancin Carbohydrate Menuarancin Abinci mako-mako

Lokacin ƙirƙirar menu na gaba ɗaya na mako ɗaya ko biyu, muna bi da dokanin tsarin abincin, muna amfani da kimanin jita-jita don kowace rana. A sakamakon haka, yakamata ku sami cikakken daidaitaccen abincin, kamar yadda yake a cikin tebur mai zuwa.

Kuna son rasa nauyi? Ba ku da mummunar contraindications? Abincin low-carb shine babban bayani da kuma hanyar rasa nauyi.

🥗 dietarancin abincin carb ga waɗanda suke so su kula da adadi mai yawa na shekaru da yawa. Ka'idodi na asali, shawarwari da contraindications don ƙananan abinci-carb🥗

Sannu, masoya masu amfani da rukunin yanar gizon iRecommend da masu karanta shi!

Kwanan nan, na fara magana game da ka'idodin abinci mai gina jiki, wanda ya ba ni damar rasa nauyi da kuma kula da ƙayyadadden nauyin shekaru (51 kg tare da tsawo na 170 cm).

Ka'idodin tsarin abinci na ruwa wanda na rubuta game da farko (https://irecommend.ru/content/vodnaya-dieta-dlya-p.) An kafa su ne bisa ka'idodin abinci mai dacewa. Shan ruwan da ya dace ba ya tsoma baki tare da narkewar abinci mai kyau kuma baya rage haɓaka metabolism, wanda ke taimakawa ci gaba da adadi. Ka'idojin tsarin abinci na ruwa suna dacewa da ni daidai, Ina tsammani saboda na haɗo daidai ruwa na ci tare da ɗimbin “carbohydrates” da wadataccen abinci (wanda zan yi rubutu game da su a cikin nazarin da ke gaba).

Duk abubuwan cin abinci guda uku waɗanda na bi suna kan ka'idodin tsarin abinci mai lafiya. Hakan ya ba ni damar rasa nauyi, kawai kuma inganta yanayin narkewar hanji, wasu cututtukan cututtukan ma suna wucewa, wanda da alama rashin abinci mai kyau ya haifar da su.

Don haka, yaya abin yake lowcarbohydrateabinci? Wadanne ka'idoji ne na abin da ake amfani da shi na abinci mai karancin-carb wanda yakamata ya bi wadanda suke son daidaita nauyin su kuma basu cutar da lafiyar jiki?

Carbohydrates an danganta ta ne daga marubutan abinci zuwa abubuwan gina jiki waɗanda ke motsa samuwar mai mai yawa. Da fari dai, amfani da yawa daga cikinsu, alal misali, sukari mai sauki ko kayan gari, yana haifar da tsalle cikin insulin a cikin jini. Wannan, bi da bi, yana haifar da samar da glucose, wanda dole ne a ciyar dashi wani wuri. Tare da salon rayuwa mai tsayi, farashin glucose yana da ƙasa, saboda haka wucewarsa ya zama mai yawan mai. Abu na biyu, insulin jingina kansu suna tsokanar ci yayin da bukatar cin wani abu ya gabaci bukatar abinci, irin su.

Tare da ƙarancin abinci-carb, yawancin abincin yau da kullun shine furotinabinci tare da karamin adadin carbohydrates da fats na kayan lambu. Ci gaba da irin wannan abincin na ɗan lokaci ba a yarda batunda mummunan matsalolin kiwon lafiya na iya faruwa!

"Kada kuyi tsammanin zaku iya zama akan wannan abincin na dogon lokaci," in ji Grigory Chernykh. "Daga ra'ayin mutum, wannan ba ya halalce kuma mai hadarin gaske." Masanin ilimin gina jiki Kristina Lobanovskaya ya yarda da shi. “Bayan wata daya da rabi na cin abinci, tabbas za ku huta. Isasshen adadin carbohydrates suna da matukar muhimmanci ga jikin mutum, kuma rashin wadatar su na haifar da rikicewar rayuwa, ayyukan jijiyoyin jiki, rashin kwanciyar hankali da sauran rikice-rikice na tsarin jijiya. ”

Na tsaya kawai wasuna ka'idodi Abubuwan cin abinci mara nauyi-carb wanda zai taimaka min sosai (kuma wasu abokai) ba su sami karin fam ba. Komai abu ne mai sauqi: dole ne ka watsar da kai "sharri" carbohydrates kuma ku kasance da gamsuwa "Lafiya."

Meiri ɗayayana nufinzuwakyaucarbohydrates😊:​

• 'Ya'yan itãcen marmari, masu huɗawa da kayan marmari
• Brown shinkafa
• Peas
• Porridge: oat, buckwheat, Alkama
• Rye burodi tare da bran, burodin hatsi duka
• Ruwan sabo na kyauta
• Taliya tukunya
• Tumbi ja
• Lentils
• Peas na Turkiyya
• Cakulan duhu
• Honeyan zuma
• Namomin kaza

Dagamara kyau Ya kamata a zubar da carbohydrates ko cinye shi kawai a lokuta na musamman 😉:

• Dankali
• Miyar taliya mai alkama
• Gurasar fari, mirgine
• Farar shinkafa
• Yin burodi, da wuri, da wuri, Sweets
• Sukari
• Ciki mai dadi cuku cuku
• Popcorn da kwakwalwan kwamfuta
• Giya mai daɗi, soda, ruwan 'ya'yan itace
• Yana kiyayewa

Don haka, na samu nasarar amfani da wasu ƙa'idodi game da tsarin karancin abinci-mai wanda yake da inganci.

Contra contraarancin abinci-abincin carb: ☄️

• Masana harkar abinci ba sa ba wa matasa shawara, musamman yara, da su hau kan irin wannan abincin. Jikinsu mai rauni yana zama kawai, kuma rashin carbohydrates a cikin abincin na iya haifar da matsalolin kiwon lafiya.
• Hakanan, contraindications sun hada da yanayin ciki da lokacin shayarwa.
• Mutanen da ke da cututtukan cututtukan fata (alal misali, cututtukan sukari, cututtukan ƙwayoyin cuta, hanta, tsarin zuciya) bai kamata a ci abinci ba tare da shawarar kwararrun masana ba.
• Yana yiwuwa zai halatta a gare ku don daidaita adadi ta amfani da tsarin ƙaramin carb, amma tare da wasu canje-canje a menu, wanda ƙwararren likita ne kawai zai iya tantancewa.

Kafin amfani da kowane irin abincin, Ina bayar da shawarar yin shawarwari tare da masanin abinci, yin nazarin yiwuwar sakamako masu illa da kuma maganin ƙwaƙwalwar mutum.Wajibi ne ka saba wa kowane abinci a hankali kuma kar ka manta game da ɗaukar isasshen ruwa mai tsafta.

Idan kayan abinci basu dace da ku ba, to kuyi ƙoƙarin cin abincin na yau da kullun sau 3-4 a rana, a cikin ƙananan rabo.

Kula da kanku, zama lafiya da kyan gani!

Ta sake dubawa game da tsarin abinci "KADA KA ɗauki BAYAN 18:00"

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.

Shrimp miya

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.

Binciken game da abincin low-carb ya hade: yana da magoya baya da masu adawa da yawa. Koyaya, dukansu sun lura da inganci. Irin wannan abincin yana dacewa da waɗanda ba sa son azumi mai wahala, saboda yana ba ka damar cin abinci da yawa. Amfaninta sun haɗa da yin amfani da nasara idan aka kamu da ciwon sukari. A matsayin magani, ta kafa kanta sosai. Bugu da kari, abu ne mai araha kuma ba zai yiwa kasafin kudi dangi ba. A takaice, idan kayi amfani da irin wannan tsarin musamman don asarar nauyi, babu shakka zai haifar da sakamako mai ban mamaki. Koyaya, yana da mahimmanci a tuna cewa irin wannan abincin, kodayake bawai ba ne irin abincin da ake ci, amma alamomin sa ba su daidaita ba, saboda haka kafin a fara wannan yunwar, lallai ne a nemi shawarar kwararre, musamman idan akwai wasu cututtukan cututtukan da ke faruwa a cikin anamnesis.

Abubuwan da aka ba da izini da hani

Ciwon sukari yana tsoron wannan maganin, kamar wuta!

Kawai kawai buƙatar nema ...

Daga cikin abincin da aka yarda a ci ba tare da ƙuntatawa ba sune:

• kowane naman alade (naman sa, tunkiya, naman naman alade, alade, zomo),
• tsuntsu (kaji, duck, Goose, turkey),
• naman alade, naman sausages, da ƙananan carb
• na ciki (hanta, zuciya, mai, kodan),
• kifi da abincin teku (kifi, kifi, tuna, kifin ruwa, hake, halibut, jatan lande, ƙwayoyin bakin wake, kakin zuma, squir),
• kaza da qwai quail,
• cuku-free gida mai, cuku,
• namomin kaza
• Sauyi mai kalori mai kauri,
• kowane sukari a madadin sukari ba tare da fructose da sorbitol ba,
• shayi da kofi ba tare da sukari ba.

Samfuran da ba za a yi amfani da su ba sun haɗa da:

• Kayan abinci
• Sweets da sauran kayayyakin kwalliya waɗanda aka kirkira akan sorbitol ko fructose,
• mai ladabi
• zuma
• shinkafa, buckwheat, hatsi,
• ruwan 'ya'yan itace mai zaki da ruwan ma'adinai,
• giya
• shampen
• giya mai kyau da Semi-zaki iri,
• yogurts mai dadi.

Mai zuwa jerin abinci ne wanda za a iya cinye lokaci-lokaci:

• kayan lambu: tafarnuwa, albasa, radishes, barkono, cucumbers, tumatir,
• ganye: Dill, faski, Mint, Fennel,
• 'ya'yan itace: apples, lemun tsami, innabi,
• kwayoyi da tsaba.

Bidiyo mai amfani

Ka'idojin ka'idodin abinci don masu ciwon sukari da girke-girke don abinci mai ƙanƙan da ke cikin bidiyo:

-Arancin carb da abinci mai-furotin na jiki zasu amfana da jiki kawai idan ka bi duk shawarar kwararru. Ya kamata ku rasa nauyi tare da shi don mummunan matsalolin kiwon lafiya, saboda wannan na iya zama cutarwa.

Kafin fara wannan abincin, yana da matukar muhimmanci a nemi shawara tare da likitancin endocrinologist game da amincinsa a lamarin. Tare da hanyar da ta dace, zaku iya samun sakamako mai kyau a cikin nau'in asarar nauyi da inganta kiwon lafiya.