Abinci kyauta na sukari
Abincin mai kaifin gaske don asarar nauyi shine abinci a cikin mafi mahimmancin hankali. Ba zai bayyana iyakancin lokaci ba kuma baya yin alkawalin sakamako na zahiri. Ana tsammanin cewa yayin wannan abincin, wanda zaku iya bi duk lokacin da kuke so, kuna sarrafa girman sabis ɗinku kuma zaɓi abinci mai kyau kawai (duba jeri a ƙasa). Ya kamata su ma a shirya su a cikin hanya mai zurfi: tafasa, turɓaya da gasa a kan gasa ba tare da mai ba abin da ba za a iya ci ba, kuma amfani da sauran a sabon tsari na asali. Bugu da kari, abincin mai kaifin baki shine, kamar yadda zaku iya tsammani, tsarin rage cin sukari.
Makasudin abincin mai kaifin basira shine dawo da halayen abinci na mutum ga wanda yake mafarkin rasa nauyi. Lokacin zabar samfuran halitta waɗanda ba a sarrafa su ta hanyar masana'antu bayan ƙwarewa, abinci yana ɗauka cikakke, kuma a lokaci guda yana taimakawa don guje wa yunwar da take cinyewa wanda sanannu ne ga waɗanda suka saba da abincin da suka dace wanda ya bambanta da yawan adadin kuzari. Abincin abinci mai sauƙi wanda ke da wadataccen ƙwayoyin tsiro da pectins, acid mai cike da ƙiba, furotin dabba mai samuwa, na dogon lokaci yana samar da jin daɗin satiety. Yawancin kayan lambu suna ba ku damar yin jita-jita ba wai kawai a cikin bayyanar ba, har ma suna da kyau a cikin girma.
Tsarin abinci mai kaifin baki wanda baya haɓaka kowane daga cikin masronutrients (babban kayan abinci mai gina jiki) yana samar da iyawa mai ma'ana don abincin yau da kullun. A mataki na rasa nauyi, ba za ku iya mai da hankali kan kirga adadin kuzari ba, amma ku mai da hankali kan yawan shawarar da aka bayar na yau da kullun. Kuma a kan yadda kuke ji da fatan da za su taimaka muku zaɓi madaidaicin sashin da ya dace da abin da aka dafa.
Abincin Smart: abincin da aka yarda
Gurasa: duka hatsi, bran - ba fiye da 150 gr kowace rana
Miyar: kayan lambu, kayan lambu mara nauyi a lokacin cinya (ba fiye da dankali 1 tbsp ko hatsi a kowace bautar), soups akan rauni mai rauni na nama ko kifi (ba fiye da sau 2 a mako) - 250 ml a kowace rana
Nama: na halitta, durƙus, ba tare da mai mai-gani ba - 150 gr kowace rana
Kifi da abincin teku - ba fiye da 300 gr kowace rana
Madara da kayayyakin kiwo: mai kitse kuma babu ƙari - ba fiye da gram 150 a rana ba
Qwai: wuya Boiled ko scrambled qwai - 1 pc kowace rana
Dabbobin: buckwheat, hatsi, lentil, shinkafa launin ruwan kasa, quinoa - ba fiye da gram 50 na hatsi na bushewa kowace rana
Kayan lambu: kowane, zai fi dacewa raw (iyakance dankali, karas, beets) - ba fiye da 800 grams a rana ba
'Ya'yan itace: kowane, zai fi dacewa raw (ban da ayaba, inabi, tare da taka tsantsan - 'ya'yan itatuwa da aka bushe) - ba fiye da gram 300 a rana ba
Abin sha: shayi da kofi ba tare da masu ƙari ba, ruwan sha ba tare da iskar gas ba - ba fiye da lita 2 a rana ba
Fats: man kayan lambu - ba fiye da 20 ml a kowace rana, man shanu - ba fiye da gram 10 a kowace rana
Kwayoyi da tsaba - ba fiye da 30 gr kowace rana
Ganye, kayan yaji: kowane kayan ƙanshi ba tare da ƙari ba, kayan tumatir ba tare da ƙari ba
Abincin kayan zaki: busassun cookies ba tare da sukari ba (inji mai kwakwalwa 3-4 a rana), mousses na 'ya'yan itace da jelly ba tare da sukari ba, alewa abinci - ba fiye da gram 50 a rana ba.
Ka'idar abinci
Hadarin sukari, duka cikin tsabta da kuma sarrafa shi, shine cewa yana kara yawan adadin kuzari na abinci, da kuma glucose, wanda ya shiga cikin jini, ya tsokani samar da insulin. Sakamakon wannan shine mummunan yunwar yunwa, wanda ke haifar da wuce gona da iri, abubuwan ciye-ciye marasa tsari, karin nauyi.
Babban ka’idojin abinci mai daskarewar sukari ana kokarin hanzarta samarda abinci, da rage yawan adadin kuzari a kowace rana, da rage yunwa. Duk wannan a sakamakon yana ba ku damar rasa nauyi sosai.
Abincin Smart: abinci 7 waɗanda suke da kyau ga kwakwalwa
Duk wani abincin da ba shi da sukari (kuma duk shirye-shiryen asarar nauyi sune kawai) yana nuna cewa tsawon wani lokaci kwakwalwarka zata sha wahala daga rashin abinci mai gina jiki. Sabili da haka, kusanci abinci tare da hankali, ya kamata ku kula da wannan tunanin, a zahiri, ya ƙunshi! Kwakwalwar mutum hakika sashin jiki ne mai ma'ana ta hanyar ma'anar, saboda abinci mai kyau shine mafi amfani ga aikin sa, wanda kawai zaiyi ado da tsarin abincin mai wayo.
Duk hatsi - yana samar da kwakwalwa tare da "ƙarfin wasa" makamashi sakamakon glucose da ke cikin silsilar carbohydrate.
Walnuts - sun ƙunshi aidin, rashi wanda ke rage yawan aiki, haka kuma bitamin E, wanda ke hana kwakwalwa da jijiyoyinsu mutu da mutuwa.
Yawan nau'in kitsen kifaye na teku - ya ƙunshi mafi ƙoshin mai Omega-3 mai ƙarfi don kula da haɓaka aikin kwakwalwa.
Broccoli - ya ƙunshi bitamin K, ya zama dole don kula da manyan ayyukan kwakwalwa (ƙwaƙwalwa, hankali, fahimta, fahimta, magana, psychomotor).
Blueberries - binciken ya nuna cewa ya kamata a haɗa waɗannan berries mai daɗi a cikin abincin mai hankali, saboda suna da iko mai ban mamaki don rage haɗarin ɓarkewar ƙwaƙwalwar ajiyar lokaci.
Sage - duka sabo da busasshen ganye na wannan tsire-tsire mai yaji suna da mahimmancin mai, ikon da zai inganta ƙwaƙwalwar ajiya ya tabbatar da masana kimiyya.
Tumatir - abincin tumatir ba kawai yana taimakawa rasa nauyi ba, amma yana rage matakin beta-amyloids mai haɗari ga kwakwalwa, wanda ke haifar da cututtukan Alzheimer da Parkinson.
Amfanin Abincin Abinci Mai Kyauta
Wajibi ne a shirya don wannan lokacin, ba wai kawai kawar da samfuran cutarwa a cikin firiji ba, har ma sun yi murabus da ra'ayin cewa makon farko na abincin zai kasance da wahala da gaske. Na iya bayyana rashin tsoro da rashin barci, rage karfin aiki. Koyaya, kwanaki 7-10 yawanci sun isa don samun amfani ga kuma shigar da kari na abincin.
Abinci bai kamata a tsallake ba, saboda wannan yana rage jigilar metabolism kuma yana tsokanar haɓakawa yayin aiwatar da abinci na gaba.
Ga waɗanda suke so su rasa nauyi, ma'aunin sha yana da mahimmanci musamman. Lita 1.5-2 na ruwa a rana wata bukata ce ga dattijon da ke riko da abincin, don haka koyaushe ya kamata a sami wadataccen ruwa mai tsafta ba tare da iskar gas ba.
Barci mai kyau da isasshen bacci yana ba da gudummawa ga mai mai mai sauri. Jiki yana buƙatar a ba shi damar murmurewa, kuma wannan yana faruwa a cikin mafarki. Idan ba shi da isasshen hutawa don dawo da mahimman albarkatu, tsarin endocrine yana fara samar da hormone na damuwa, wanda aka san shi saboda iyawarsa don toshe warwatse. Sabili da haka, dokar cikakken hutu na dare kuma, in ya yiwu, a guji yanayin damuwa mai wahala ya ci gaba da kasancewa da abinci mai kyau da wasanni don asarar nauyi.
A lokacin rana, kuna buƙatar shirya abinci 5-6 tare da kusan tazara tazara. Don haka, waɗanda suke aiki a ofis ɗin suna buƙatar yin tanadi kan abin kwano don abinci da kuma shirye su bi wannan ka'ida duk da cewa akwai matsala.
Idan kun ƙi ba kawai Sweets kawai ba, har ma gari, soyayyen da mai, kuma a maimakon haka ƙara ƙarin kayan lambu da 'ya'yan itatuwa, to, amfanin abincin zai ƙaru sosai, ƙari, aikin hanjin zai inganta kuma jin saukin haske a jiki zai bayyana.
Abinci mai kaifin baki-free - sake dawowa cikin kula da jikin ku!
“Smart Sugar-Free Abincin” wani salon Amurkawa ne Annie Alexander da ke cin abinci. Ta bayyana damuwar ta game da yawan sukari da mutumin zamani ya cinye tare da ba da shawarwari don inganta lamarin a littafin suna guda. Mawallafin “wayayyen abinci mara ƙin sukari” ya yi iƙirarin cewa yin amfani da shawararta da kawai guje wa abincin da ke ɗauke da sukari da ke ɓoye, za ku iya rasa kusan kilo 8 a wata!
Annie Alexander tana ba da adadi mai ban mamaki da gaske - a yau matsakaicin ɗan Amurkan yana cinye akalla kilogiram 60 na sukari mai tsabta kowace shekara, kashi ɗaya bisa uku na wannan dutsen yana da soda, ruwan lemu da ruwan sha daga cibiyoyin sadarwa na musamman. Kasancewa da tunani na hankali game da tsarin abinci na Russia na zamani wanda ke haɗuwa da takwarorinsu na Amurka game da amfani da abinci mai sauri, abinci mai dacewa da kowane irin kayan ciye-ciye, zamu iya yarda cewa wannan adadi ɗin ba ya da nisa da gaskiyarmu.
Abincin mai kaifin baki wanda ba shi da jini ya nuna cewa ka fahimci cewa duk wani masana'antu da aka sarrafa shi, abincin da aka girka ya ƙunshi ƙara sukari, ko kuma an canza sarkar da keɓaɓin abinci ta yadda adadin kuzari na abinci ya ƙaru sosai kuma glucose ɗin da aka saki da sauri ta shiga cikin jini, yana haifar da karuwa a cikin matakan insulin. Wannan yana haifar da fashewa daga yunwar. Abin da ya sa abinci mai ɗauke da sukari da masana'antu ke ingantawa a cikin masana'antu suna da haɗari: suna sa ku ci da yawa!
Cikakken abinci ba tare da sukari ba
A lokacin kin yarda da Sweets, jiki yana buƙatar samun wadataccen sauran abubuwan abinci daga abinci, saboda rashin jin daɗi na ɗan lokaci ba ya zama matsala ta kiwon lafiya. Abubuwan da aka ba da izini sun haɗa da babban adadin kayan lambu, 'ya'yan itatuwa, berries, nama da kifi, hatsi, wasu nau'in burodi da kayayyakin kiwo.
Daga kayan lambu zaku iya ci:
'Ya'yan itãcen marmari da berries a lokacin cin abinci:
An ba shi damar dafa abinci daga irin waɗannan nau'ikan nama da kifi:
An ba da izinin samfuran burodi zuwa teburin, idan an shirya su daga hatsin rai, oat, flax, gari buckwheat.
An ba da damar samfuran madara tare da mai mai mai yawa, ba tare da kayan zaki da toppings ba.
Abincin Smart: Dokokin Zinare
Tunda ka fahimci cewa tsarin abinci mai kaifin gaske shine tsarin abinci mai gina jiki wanda kake buƙata don asarar nauyi, riƙe cikakken isasshen ƙarfin ku ci gaba da more rayuwa, kar ka manta cewa tabbas abincin da ya dace babu shakka yana taka muhimmiyar rawa. Amma tsarin abinci mai kaifin baki zai kawo fa'idodi mafi girma ga adadi da lafiyar, idan an haɗu da su ta hanyar salon mai kaifin baki.
Tsira daga makon farko
Makon farko na abinci yana da mahimmanci koyaushe. Abincin mai kaifin baki yana da bambanci a cikin tsawon lokaci, sabili da haka, ɗauka nesa, kasance cikin shiri don gaskiyar cewa a farkon za ku ji gajiya da wahala. Koyaya, kwanakin farko na farko, jiki, a matsayin mai mulkin, ya isa ya dace da sabon yanayi. Bugu da kari, a ƙarshen sati na biyu za kuyi tsammanin sakamakon farko mai nauyi, kuma wannan shine babban mai motsa hankali!
Kar ku tsallake abinci
Ta hanyar rage cin abinci sau da yawa, ba a rasa nauyi: tsalle karin kumallo kusan koyaushe yana juya zuwa yawan cin abinci a abincin dare! Wataƙila adadin adadin kuzari a wannan yanayin zai zama iri ɗaya, amma jiki, da farko an hana shi da makamashi, sannan a ɗora shi tare da shi zuwa ga gira, zai fuskanci wahala. Makullin zuwa metabolism mai gamsarwa shine wadataccen abinci na abinci, don haka masana ilimin abinci sun ba da shawarar cin abinci sau da yawa (sau 5 a rana), amma a cikin ƙananan rabo.
Kawo ruwa tare da kai
Tabbas, binciken kimiyya ya nuna cewa ba duk mutane suna buƙatar kamar ruwa lita don rayuwa ta yau da kullun ba, mutane da yawa suna ƙarancin kuɗi ba tare da matsaloli ba. Koyaya, wannan gaskiya ne ga mutanen da ke da cikakkiyar lafiya waɗanda suka gamsu da nauyinsu, lokacin da kuke cinye nauyi da canza yanayin rayuwarku (wanda ke faruwa akan abinci mai wayo), kuna buƙatar ruwa. Yana daidaita zafin jiki, yana jigilar "datti", yana samar da abubuwan hawa masu mahimmanci don sabuntawar kwayar halitta.
Gudanar da damuwa da kasancewa a farke
Rashin isasshen bacci a cikin ingantaccen tsarin abinci yana da mahimmanci fiye da menu mai lafiyayyen kansa. Barcin lafiya kawai yana samar da kwakwalwa da ƙarshen jijiyoyi tare da albarkatu don murmurewa. Motsin rai mai wuce gona da iri da rashin hutawa suna tsokani samar da sinadarin cortisol, wanda yake sananne ne saboda kwarewar sa ta toshe kona ajiyar kitse.Sabili da haka, numfashi mai zurfi, shakata, barci har zuwa tsakar dare, kuma - rasa nauyi!
Abin da ba za ku iya ci ba yayin cin abinci
Dole ne a cire wasu samfuran daga menu na yau da kullun. Wannan shi ne:
- kowane Sweets
- sayi biredi, mayonnaise da ketchup (suna da yawan sukari),
- ruwan 'ya'yan itace da aka shirya
- soda
- Bars, granola, granola.
Wasu sun yi imani da kuskuren cewa sukari launin ruwan kasa ba shi da haɗari fiye da farin sukari, kuma ana iya cinye shi koda lokacin cin abinci. Koyaya, yana da lahani kamar ɗan'uwansa "fari", kawai dai an rage sarrafa shi.
Domin kada ya ji sosai sha'awar barin Sweets, musamman da farko, 'ya'yan itãcen marmari dole ne a firiji don abun ciye-ciye: apples, peach, apricots, plums. Suna buƙatar amfani dashi idan ya zama gaba daya ba za'a iya jurewa ba tare da magani.
Menu don asarar nauyi: tsawon lokaci da tsarin abinci mai gina jiki
Dangane da sakamakon da ake tsammanin, zaku iya zama akan abinci har sati daya, kwanaki 14, da watanni da yawa, kuma idan yazo ga farko, zai kyautu ku iyakance kanku ga tserewar kwana bakwai-goma sha huɗu. Za'a iya gwada tsoffin fasahohi idan kun sami irin wannan kwarewar.
Duk da cewa an tsara menu a rana, umarninsu bai taka rawa ta musamman ba, kuma ana iya canzawa.
- karin kumallo: salatin 'ya'yan itace tare da yogurt marar narkewa,
- abun ciye-ciye: oatmeal tare da busasshen apricots, gilashin shayi,
- abincin rana: miyan kayan lambu, miyar kursi mai dafa abinci tare da buckwheat, yanki na hatsin rai, kofi mai baƙi,
- abun ciye-ciye: cuku gida tare da pear ko apple,
- abincin dare: stew kayan lambu (ba tare da dankali ba), kifi mai gasa, koren shayi.
- karin kumallo: abincin omelette, salatin kayan lambu,
- abun ciye-ciye: stew kayan lambu, gurasa, baƙar fata,
- abincin rana: abincin miya, abincin miya
- abun ciye-ciye: 2-3 plums ko apricots,
- abincin dare: pike gasa tare da kayan lambu, shayi tare da 'ya'yan itatuwa da aka bushe.
Rana ta uku:
- karin kumallo: cuku gida tare da dinbin kwayoyi, shayi,
- kayan ciye-ciye: sha'ir kwalin gwal da kuma dafaffen kwai, kofi mai kauri,
- abincin rana: miyan kayan lambu, stewed hanta tare da lentil, wani burodi,
- abun ciye-ciye: jelly on oatmeal, gurasa,
- abincin dare: launin ruwan kasa shinkafa tare da dafaffen turkey, salatin kayan lambu.
- karin kumallo: salatin fruita seasonan itace wanda aka kera tare da kefir, shayi,
- abun ciye-ciye: ƙoshin ƙwai tare da kayan lambu, kofi,
- abincin rana: sha'ir miya, pollock steamed da wuya taliya,
- abun ciye-ciye: cuku gida da dinbin kwayoyi,
- abincin dare: stewed kabeji tare da shinkafa, dafaffen harshe, baƙar fata.
- karin kumallo: curd soufflé, black kofi,
- kayan ciye-ciye: oatmeal tare da 'ya'yan itatuwa masu bushe, shayi,
- abincin rana: miyan kayan lambu, garin gero tare da naman kayan lambu, koren shayi,
- abun ciye-ciye: jelly jelly,
- abincin dare: eggplant cushe da minced kaza, kofi.
- karin kumallo: 200 g 'ya'yan itace, shayi,
- abun ciye-ciye: sha'ir tare da namomin kaza, tofu cuku, shayi,
- abincin rana: miyar dafa abinci, burodin nama tare da miyar tumatir, salatin kayan lambu, yanki mai burodi,
- abun ciye-ciye: cuku gida tare da 'ya'yan itatuwa da aka bushe,
- abincin dare: patties hanta tare da kayan lambu stew.
- karin kumallo: salatin kayan lambu, ɗan burodi, kofi,
- abun ciye-ciye: tururi omelet tare da kayan lambu, shayi,
- abincin rana: miyan kayan lambu, wainar kifi tare da fis fis, salatin kayan lambu,
- abun ciye-ciye: 200 g 'ya'yan itace,
- abincin dare: steamed pollock, stewed kabeji, shayi.
Sau da yawa, ana haɗuwa da abincin da ba shi da sukari tare da ƙi gishirin. Gabaɗaya, ba ta jin yunwa, amma wani lokacin zaku iya cin abincin dare na biyu - gilashin madara da aka dafa, madara ko kefir.
Morearin abincin da ake ɗauka mai ƙarfi yakan nuna ma'anar yin amfani da gari: gurasa, kankara, gurasar burodi da sauran samfura tare da ma'anar glycemic high. A wannan yanayin, nauyin zai tafi sosai.
Don haɓaka menu na yau da kullun tare da goodies, wani lokaci zaka iya ɗaukar kanka da milkshakes. Girke-girke na shirye-shiryen su mai sauki ne:
- 200 g na cuku gida mai mai mai hade da gauraye a cikin blender tare da dinbin walnuts na peeled,
- kara 100 g madara da ayaba daya ko kowane irin itace,
- duk gauraye cikin blender har sai yayi laushi.
A sakamakon tasa za a iya raba biyu ko uku allurai.
Ribobi da fursunoni na abinci, sake dubawa game da rasa nauyi da kuma ra'ayin likitoci
Karyata sukari yana da tasirin gaske a jiki - ana tsarkaka da gubobi da gubobi. Idan a lokaci guda don rage cin gishiri, wannan zai taimaka wajen kawar da cututtukan fata.
Tun da wannan tsarin asarar nauyi ya ƙunshi lafiyayyen tsarin abinci, tun da ya kasance farkon mako mai wahala, akwai babban yuwuwar riƙe wannan al'ada a rayuwa ta gaba.
Yin la'akari da matakin sukari da gishiri a cikin jiki yana taimaka wajan hanzarta tsarin metabolism - wannan kuma yana tasiri mai kyau.
Karyata kayan kwalliya bayan kwanaki 5-7 yana sanya fata ta zama mai tsafta sannan ta rage fitsari a fuska da jiki. Gashi ya zama mai haske sosai.
Dangane da gajerun hanyoyin kuwa, wasu masu asarar nauyi suna cewa aikin kawar da mai ya yi tsauri sosai. Amma masana ilimin abinci, akasin haka, sun danganta wannan gaskiyar ga fa'idarta, saboda tsalle-tsalle mai nauyi ba sa amfanuwa da lafiya.
Yawancin sake dubawa da za a iya samu akan Intanet, maimakon tabbatacce - asarar nauyi yana magana game da gaske, kodayake ba shi da sauri, raguwa a cikin nauyin jiki: har zuwa kilogram na mako daya. A farko, bayyanannu na sha'awar alamomi na iya bayyana, wanda ke wucewa idan baku ba da tsokanar jiki. Haramcin abinci na tsawon lokaci yana ba ku damar asarar nauyi ta hanyar kilo 20-30, amma wannan sakamakon ya bayyana a cikin watanni 6-8. Yana da mahimmanci a kiyaye duk ka'idodi kuma kada a bada izinin biyan buƙata, in ba haka ba ƙoƙarin zai ragu.
Masana ilimin abinci kuma suna maganar abinci a zaman lafiya da ingantacciyar hanyar rasa nauyi na jiki da mantawa game da edema, slag, kitse na jiki.
Abincin da ya dogara da ƙin sukari ana ɗauka ɗayan mafi kyawun tsarin abinci mai gina jiki. Yana da tasiri ba kawai don asarar nauyi ba - likitoci suna ba da shawarar wannan tsarin ga mutanen da ke fama da ciwon sukari, cututtukan fata da cututtukan ciki. Sakamakon abinci mai gina jiki ba tare da Sweets shine cikakkiyar farfadowar jiki, ragewa mai kumburi, tsaftace jikin abubuwan gubobi da abubuwa masu guba, raguwar hankali a jiki. Idan a lokaci guda shirya abinci ba tare da gishiri ba, zai kasance ma fi sauƙi ga ciki da hanji su tsara aikinsu. Don mafi yawan tsoro, ana ba da shawarar kin amincewa da gishiri, sukari da gari. Irin wannan nau'in abincin ya fi wuya a yi haƙuri, amma kuma ya fi tasiri. Gabaɗaya, abincin da ba shi da abinci mai lahani zai amfana ba kawai mutane kawai ba, har ma waɗanda za su sauya zuwa tsarin lafiya da salon rayuwarsu.
Fasali na asarar nauyi mara nauyi
Abincin da ba a da sukari shine nau'in abinci mai amfani mai ƙanƙan da keɓaɓɓen abinci, sabawa rayuwa ba tare da Sweets mai cutarwa ba. An yi niyya ne don daidaita matakan glucose na jini da asarar nauyi mai sauri. Babban mahimmancin wannan dabarar shine cewa yawan adadin carbohydrates da aka cinye yana raguwa ta hanyar ban da sukari, duk samfuran da ke dauke dashi, da sauran abinci na carbohydrate tare da babban glycemic index daga abincin. Sakamakon haka, jikin ba ya samun adadin kuzari '' komai ', amma yana cike da wadataccen carbohydrates a cikin adadin da ya wajaba don tabbatar da aiki.
An ƙayyade matsayin yau da kullun irin waɗannan carbohydrates daban-daban, amma ya kamata ya kasance a cikin kewayon 50-130 g. Ba za ku iya barin abincin da ya ƙunshi abinci gaba ɗaya ba ko rage yawan amfani da shi zuwa ƙarami. Wannan hanya, tabbas, na iya hanzarta asarar nauyi, amma yana cutar da yanayin gabobin jiki da tsarin sa. Wannan shi ne saboda gaskiyar cewa mutum ba zai iya yin shi ba tare da carbohydrates, saboda suna ba da ayyuka masu yawa:
- kula da yanayin aikin da yakamata,
- daidaita tsarin gyaran nama,
- samar da makamashi ga jiki da kwakwalwa.
Ma'anar fasahar rashin abincin shine kawai cinye irin wannan adadin da za'a cinye shi gabaɗaya ba tare da an adana shi a cikin asarar mai ba. A wannan yanayin, fructose yakamata ya zama babban tushen carbohydrates, kazalika da samfuran carbohydrate tare da ƙarancin glycemic index.Wannan nau'in abinci ne wanda ke taimakawa daidaita ma'aunin glucose a duk rana, yana hana fitowar insulin juriya, yana ba ku damar rage yawan ci da tabbatar da mahimmancin ƙarfi.
Amfanin da cutarwa na abinci
Nisanta daga sukari mai ladabi a duk nau'ikan sa yana inganta lafiyar da hana ci gaba da cututtuka da yawa. Babban amfanin abubuwan da ke haifar da rashin abinci sun hada da:
- tasiri mai nauyi da kuma hana kiba a dalilin cewa jiki ya fara rushe kitsen jikinsa domin samun makamashi a yanayin karancin abinci,
- rage hadarin kamuwa da cutar sankarar bargo, cututtukan gastrointestinal (cututtukan Crohn, raunin hanji da damuwa, rikicewar kujera, da sauransu),
- hanzarta tafiyar matakai na rayuwa, wanda yake da tasirin gaske kan rayuwa,
- haɓaka makamashi (yana farawa ne bayan asarar ƙarfi na ɗan lokaci wanda sakamakon canji a cikin abincin) ya haifar da “insgramming” na metabolism, wanda ke tabbatar da ƙarni na yawan makamashi a cikin sabon yanayin abinci,
- kawar da barcin safe wanda masoya sukan sha wahala,
- attentionara kulawa, ingantaccen ƙwaƙwalwa, daidaitaccen aiki na fahimi, ƙara yawan aikin tunani,
- kauda damuwa, bacin rai, haushi,
- Inganta yanayin fatar, samun kyakkyawan fure mai kyau.
Sugar yana da cutarwa saboda yana ƙaruwa da nauyi, yana lalata hakora, yana tsokanar ci gaban ayyukan haɓaka, wanda tsawon shekaru ke taɓarɓarewa, yana tsoratar da tsufa cikin hanzari, lalata haɗu, da sauransu.
Amma abin da yafi dacewa shine jaraba. Nazarin a cikin rodents sun nuna cewa sha'awar kayan kwalliya suna da ƙarfi kamar jaraba na hodar Iblis. Haka kuma, kayan abinci masu dauke da sukari suna gudana akan cibiyoyin kwakwalwa masu alhakin halaye, sunfi karfin wannan magani. Yana ƙarfafa samar da dopamine a cikin kwakwalwa, wanda ke da alhakin bayyanar jin daɗin jin daɗi. Kwakwalwa tayi saurin amfani da kudin nata kuma tana farawa da son jin daɗin rayuwa. Rashin nasara yana haifar da bayyanar wani irin "fashewa". Saboda haka, yana da wuya a warware wannan jarabar, amma ya zama dole a iya tsayayya da wasu 'yan kwanaki kawai har sai kwakwalwar ta fara samar da dopamine akan nasa. Abin takaici, har yan kwanakin nan basa barin mutane da yawa su daina cin abincin da ke dauke da sukari.
Ganin abin da ke sama, ba zai iya cutar da wata dabara ta rashin nauyi mai ƙarewa ba. Amma a cikin sharadin cewa abincin zai ƙunshi adadin "carbohydrates" masu kyau na carbohydrates da dokokin wannan dabara suka bayar. In ba haka ba, wadannan sakamakon suna yiwuwa:
- jiki zai fara jin damuwa
- ƙwayoyin kwakwalwa za su wahala
- za a riƙa jin yunwa kullum,
- hadarin thrombosis, bayyanar filayen abubuwa a cikin jirgin ruwa zai karu,
- da yanayin hanta, saifa yayi muni.
Tare da yin taka tsantsan game da duk shawarwarin, irin waɗannan abubuwan ba su da kyau ba zai yiwu ba. Hanyar ba ta da cikakken tsaro, ba ta da contraindications, kuma tare da asarar nauyi, irin waɗannan abubuwan ba su da kyau ba za su yiwu ba. Hanyar ba ta da cikakken tsaro, ba ta da rigakafi kuma, tare da asarar nauyi, tana samar da cikakkiyar farfadowa tare da rigakafin mummunan cututtukan tsari.
Dokokin abinci mai gina jiki
Baya ga ingantaccen amfani da carbohydrates, bin tsarin asarar nauyi mara nauyi, dole ne a bi ka'idodin ka'idodi kaɗan:
- Daidaita menu don ya ƙunshi tushen asalin furotin, fiber da fats mai lafiya.
- Yi hankali da nazarin abubuwan da aka siya na samfurori don keɓance yawan sukari na latent, musamman a cikin biredi, kayan yaji, abincin gwangwani, abubuwan sha, da sauransu.
- Shan ruwa aƙalla 1.5-2 na ruwa a kowace rana zai inganta narkewa, hanzarta kawar da abubuwa masu lahani da kuma motsa hanzari.
- Idan ba zai yiwu a gaba daya ba tare da Sweets, zaku iya amfani da kayan zaki kawai - zuma, stevia, 'ya'yan itatuwa da aka bushe.
- Refin yarda da giya da ke haifar da ci gaba mai yawa kuma ga yawancin ɓangare suna ɗauke da mayya mai yawa.
- Iyakance abinci a bayan gida ta hanyar zaɓar abincin da aka shirya.
Hakanan akwai wasu shawarwari dangane da zaɓin samfuran don yin abincin mara ƙyamar:
Abubuwan da sukari wadanda ke da sukari da fiber:
- kayan lambu, namomin kaza,
- flax tsaba
- koko kwakwa, avocado,
- berries
- alkama mai kyau - buckwheat, launin ruwan kasa, shinkafa, oats,
- 'Ya'yan itacen da ba a saka ba - apples, prunes, citrus, kankana, kiwi.
- naman ganyayyaki (nama zomo, naman sa, rago, da sauransu),
- kaji
- kifi, abincin teku,
- qwai
- madara da kayayyakin madara,
- Legumes na takin (ciki har da fure)
- Organic kayayyakin soya.
- kayan lambu - zaituni, kwakwa, flax,
- man shanu, cream,
- kwayoyi
- tsaba daga flax, sunflower, chia,
- avocado.
An haramta haɗa shi da duk wasu nau'ikan abinci, musamman ma waɗanda ke ɗauke da babban fasalin glycemic, gami da:
- dankali
- farin burodin gari,
- kayan shago mai kyau da kwalliya,
- kowane nau'in sugars (gwoza, rake da sauransu - babu izini).
Kayan lambu ya zama shine mafi yawan abincin da ba a da sukari. Suna cinyewa a cikin nau'i na salads, casseroles, stews, fresh juice, smoothies da sauran abinci. Ya kamata a ci 'ya'yan itace don karin kumallo ko abincin rana, wanda yake da ɗan yogurt ko kefir. Ruwan za a iya bugu da kayan lambu ne kawai tare da ɓangaren litattafan almara, an shirya shi kai tsaye kai tsaye kafin amfani. Zai fi kyau ki ƙi fruita becausean itace saboda ba su da fiber, wanda zai sa glucose a cikin jikin mutum da sauri.
Kifi da naman aladu sune tushen furotin mai mahimmanci wanda ke adana ƙwayar tsoka kuma ba'a ajiye shi a cikin ɗakunan ajiya mai ba. Kuna buƙatar dafa nama da jita-jita na kifi ba tare da ragowar fata da mai mai ba.
Abincin madara da madara mai madara yakamata su zama na halitta kawai kuma tare da ƙarancin adadin mai mai. Ba'a ba shi izinin amfani da kayan adon abinci ba, ƙwararraki da sauran kayayyaki masu kama da kowane mai ɗaukar hoto.
Abincin ya kamata ya zama juzu'i - a cikin matsakaici rabo, abinci 5-6 a rana. Hakanan yana da mahimmanci a lura da tsarin shan ruwan. Ana lissafta daidaitaccen ruwan ɗabi'ar ta hanyar dabara: don kalori 1 da aka ci - 1 ml na ruwa.
A wasu juzu'i na abincin da ba ya ƙoshin abinci, ƙaramin adadin cakulan yana kan menu. Game da ko cakulan mai yiwuwa ne tare da irin wannan abincin, kowa dole ne ya yanke shawara don kansa. Idan makasudin ƙin yarda da Sweets shine kawai asarar nauyi, to, yanki na cakulan don karin kumallo ba zai cutar da yawa ba. Amma lokacin da canji a cikin abinci mai gina jiki ya kasance cikakke don murmurewa tare da sake fasalin jiki, ya kamata ku bar duk abincin da ke ɗauke da sucrose. Idan ana so, zaku iya cin cakulan tare da stevia ko fructose don samun ƙoshin abubuwan gina jiki da ke cikin wannan samfurin.
Ba ma'ana ba ne don ɗaukar bitamin a lokacin da ake ƙididdige hanyoyin sukari masu nauyi. Banda daga abincin da sukari wanda baya dauke da wasu abubuwa masu amfani ba ya shafar yawansu acikin abincin kwata-kwata. Yana da ma'ana don ƙara hadaddun bitamin-ma'adinan a cikin abincin ku kawai a lokacin haɗarin haɗarin sanyi ko lokacin da babu wata hanyar sayi isasshen kayan lambu da 'ya'yan itatuwa.
Yadda ake doke sha'awar don Sweets
Kwanakin farko bayan canzawa zuwa abincin da ba a yin sukari zai zama mafi wahala. Shekaru da yawa, jikin ya saba da yawan wadatar da abubuwan da ke kunshe da sukari, don haka filin watsi da su, lallai ne ya sake sabon tsari akan aiki kuma, da farko, mai kitse maimakon samun “hasken” makamashi daga glucose. Wannan lokacin zai kasance tare da ƙarin yawan gajiya, haushi, haushi. Dole ne a fahimci cewa irin wannan "karyewa" yanayi ne na ɗan lokaci kuma dole ne a jure shi.
Yana da mahimmanci a san cewa sha'awar kayan maye zata iya cin nasara ta hanyar amfani da kayan zaki. Wadannan abubuwan kawai suna haifar da dandano mai dadi a cikin bakin, amma basu da tasiri mai dacewa kan hanyoyin ciki, saboda haka basu taimaka wajan “keta” kuma basa shafar kawar da maye. Haka kuma, tare da shigarda mara tsari, zasu iya zama cutarwa:
- fructose - ɗan itacen ɗabi'a mai zaƙi wanda aka bada shawara ga masu ciwon sukari, amma idan kashi ya wuce (40 g kowace rana) yana ƙaruwa da yiwuwar cututtukan zuciya,
- stevia wata halitta ce wadda ba maye mai guba ba daga asalin shuka, tana da haƙurin zama, amma tana da dandano mai ma'ana, wanda mutane da yawa basa son,
- sorbitol shima kayan zaki ne na zahiri wanda ake amfani dashi a matsayin kayan abinci wajen kara ruwan lemon, abubuwan sha mai taushi, abincin jariri, amma sau 1.5 sau adadin kuzari fiye da sucrose, wanda hakan yasa bai dace da asara mai nauyi ba,
- xylitol wani zaki ne na zahiri daga masara da tsaba, wanda a hankali ake samun shi ba tare da ya shafi matakin glucose a cikin jini ba, kuma yana da yawa yana da illa,
- saccharin - sau da yawa ana amfani da shi don kera allunan, an haramta shi a wasu ƙasashen Yammacin Turai, kamar yadda ake ɗauka game da carcinogenic,
- cyclamate - contraindicated a gazawar gazawar, ciki da kuma lactation,
- aspartame - contraindicated a cikin marasa lafiya tare da phenylketonuria.
Daga dukkan waɗannan abubuwan zaki, fructose, stevia da xylitol an yarda dasu. Mafi kyawun duka, amfanin su yana tabbatar da kanta a cikin alewa, wanda ke narke na dogon lokaci kuma yana ba da damar dogon lokaci don kiyaye jin dadi a bakin. Tare da abinci na yau da kullun da aka ɗanɗana tare da masu zaƙi (tare da haɗiye), babu wani tasiri na halayen sucrose. Wajibi ne a yi amfani da irin waɗannan lollipops yayin cin abinci bayan cin abinci, lokacin da babu jin yunwar, saboda ba su da ikon gamsar da shi, kawai suna haifar da ƙyalli na zaƙi.
Don sanya weanan ya zama mara dadi, yana da kyau a haɗa da abinci a cikin abincin marar ƙoshin lafiya wanda zai taimaka rage tasirin mummunar - avocados, kwakwa, kwayoyi, tsaba. Hakanan Yarda da wasu 'yan shawarwari masu amfani zasu taimaka wajen inganta tsarin.:
- Lokacin da sha'awar kayan kwalliya ta bayyana, ya kamata ku raba hankalin ku game da wani darasi mai dadi (wasa, karanta, tafi tafiya).
- Idan sha'awar ba ta shuɗe ba, kuna buƙatar cin apple, lemo mai sauƙi ko ɗimbin ruwan shuɗi, kuna mai da hankali ga zahirinsu na halitta, don kuzari ku ɗanɗani shi.
- Wajibi ne a shiga cikin menu mai isasshen adadin furotin da mai, wanda ke samar da jikewa na dogon lokaci, da rage sha'awar alamomi.
- Ruwan nama na ƙanshi mai ƙanshi mai zafi yana taimakawa wajen yaƙar ƙwayar sukari - kuna buƙatar sha shi lokacin da kuke son cin wani abu mai daɗi.
- Sau da yawa "ƙishirwa" don abubuwan daɗi za su bayyana lokacin damuwa, wanda kuma yana raunana ikon iya tsayayya da irin wannan jaraba, don haka kuna buƙatar yin yoga ko zuzzurfan tunani don sauƙaƙe sakamakon mummunan yanayi.
Sauyawa zuwa abincin da ba shi da sukari yana buƙatar ƙoƙari mai yawa. Kokarin kauda al'adun Sweets koyaushe ba sa cin nasara. Amma idan kuka dage da tafiya zuwa ga burin ku, to dukkan komai ana iya cimmawa.
Sample menu
Akwai zaɓuɓɓuka da yawa don abincin da ba a da sukari, abincin da za a iya zaɓar dangane da fifikon abubuwan da kuke so. Advantagearin fa'ida shine cewa wannan hanyar rasa nauyi baya buƙatar ƙididdigar adadin kuzari - kawai bi ka'idodi da shawarwarin da ke sama game da shirin menu. Misali, zaku iya amfani da zabin da ke ƙasa.
Janar dokoki
Abincin da ba shi da burodi da Sweets shine mafi shahara ga girlsan mata da mata waɗanda ke bin ƙirar su. Duk munji sau miliyan daya da sukari da sauransu disaccharidesmai mahimmanci ga abinci mai gina jiki, sitacida glycogen- ajiye dabarun polysaccharidesda kuma carbohydrates masu sauki sune sukari A cikin abin da dukkanin cakudaddun carbohydrates suke bazu, sun fi samun sauƙin tunawa kuma an kwashe su.Kuma oddly isa, amma daidai glucose- babban tushen samar da makamashi, tushen abinci mai gina jiki na sel da gabobin, kuma da farko - kwakwalwa (har zuwa 20% na dukkanin kuzarin da jikin ke cinye shi). Don haka me yasa masana harkar abinci suke cewa karancin da kuke cinye carbohydrates, siriri shine zaku zama?
A zahiri, rage cin abinci na carbohydrate hakika hanya ce mafi sauƙi don asarar ƙarin fam. Ta canza zuwa abincin furotin, ƙara kawai motsa jiki 2-3 da tafiya na yau da kullun, zaka iya cire kilogram 3-5 a cikin mako guda. Komai, hakika, ya dogara da yawan kitsen jiki a jiki, tsayi, shekaru, matakin metabolism, amma hanyar da aka fasalta shine mafi inganci kuma ingantaccen izini. Ya kamata a tuna cewa duk wani abincin da ba shi da tsari yana da lahani, saboda haka yana da kyau wadatar da abincin da hadaddun carbohydrates, kuma ba gwaji tare da lafiya ba, in ba haka ba kilo na asarar na iya dawowa da sauri.
Iri daban-daban
Hanyar Olga Rat ita ce don rage gurasar a cikin abincin ko kuma a musanya ta da wani nau'in, alal misali, hatsin rai, tare da burodi, masara, gurasar hatsi gaba ɗaya tare da 'ya'yan itatuwa da yayan itace, kuma an ba da izinin dafa abinci mai yisti waɗanda ba a iya amfani da su, daga wanda za a iya sanya kuli-kuli da tours. Dabarar ba ta bayar da sakamako mai sauri ba, amma ba a mayar da nauyin da ya ɓata ba.
Abincin da ba a da sukari: ƙwarewar mutum
Marita Zakharova, darekta kuma mahaifiyar wasu 'ya'ya maza biyu, bayan haihuwa ta biyu ta rasa karin fam 15, amma ta sami kanta a cikin munafunci (sukari mai jini, wanda ke rikicewa cikin matsananciyar yunwa). Bayan haka sai ta yanke shawarar cire sukari da gluten gaba daya daga cikin abincin kuma ta kasance tana bin sabon abinci tsawon watanni shida.
Game da canji a abinci
Na kasance ina bin abinci mai gina jiki na dogon lokaci kuma ina ƙoƙarin rasa nauyi. Don ciki na biyu, ta warke da nauyin kilogram 17, kuma tuni ta kara da kilogiram 3, saboda haka ina son samun kamannin. Na kasance ina rage nauyi cikin sauri, gami da yin azumi. Amma sai na lura cewa ba na iya matsananciyar yunwa. Ya yi duhu a idanuna, Ina jin danshi, sau da yawa na faɗi.
A wani lokaci na karanta kasida game da cutar rashin jini. Na gwada shi da alamu na, na sayi glucometer kuma na fara daukar ma'auni. An tabbatar da fargaba na. Tare da hypoglycemia (ƙarancin glucose na jini), kuna buƙatar daidaitawa:
- ci kowane 3 hours
- kananan rabo
- Zabi abinci da mai GI mai matsakaici da matsakaita don kada wani kwalliya a cikin glucose a cikin jini.
Wasu lokuta koda bayan sa'o'i 2 na riga na son cin abinci ba tare da jinkiri ba. A koyaushe ina da alewa a cikin jakata, tunda mafi haɗari ga hypoglycemia shine asalin cutar hypoglycemic. Candy yana taimakawa wajen haɓaka sukari da sauri. Na yarda, a farkon lokacin da nake so in ci shi kamar wannan, ba dalili.
Game da sakamakon
Bayan watanni shida na wannan abincin, alamun glucose sun sami lafiya. Ba ni da sha'awar daji in ci wani abu mai daɗi. Kuma gabaɗaya, makamashi da yawa. Ni har yanzu mahaifiya ce mai shayarwa kuma ban yi bacci sosai ba, amma a lokaci guda ina aiki a kullun. A baya, ta lura cewa bayan abincin dare tana da yawan bacci, yanzu ikonta na aiki ya karu sosai.
Game da karancin sukari
Har yanzu yana da wahala a gare ni, tunda ba kawai ake cire sukari daga abincin ba, har ma da guttura, wanda nake amsawa. A farkon, na juya ga masanin abinci wanda ya taimaka samar da abinci mai daidaita.
A halin da nake ciki, wannan ba kawai bane, amma babbar buƙata ce. Yanzu koma baya kusan ba zai faru ba. An shirya su:Lokaci 1 cikin 1.
Na tsawon watanni 5-2 na ba da kaina damar cin wani abu mai daɗi, alal misali, idan na tafi bikin ranar haihuwata.
Game da sha'awar cin zaƙi, Ina da kwalin Mochi Sweets mai sanyi, Ina ƙaunar su sosai. Na saya, da alama, watanni biyu da suka gabata, har sai da na bude shi.
Da ƙari erythritol shine kusan cikakken sukarin maye, Yana da kusan adadin kuzari da gi. Amma da gaske, Ina amfani da shi da wuya.
A lokacin bazara, na yi ice cream sau biyu tare da shi. Hakanan, wani lokacin Ina ƙara 1 tsp. zuma manuka. Saboda ƙoshin ƙwayayen a cikin kwayoyi, tsalle-tsalle a cikin glucose na jini baya faruwa.
Lokacin da kuke son maciji da gaske, Ina cin 'ya'yan itace bushe, amma tare da ƙaramin GI: prunes, plums.
Kyauta
Ina koyon yadda ake rayuwa ba tare da gutsi ba. Ban ma san abin da ya fi wahala ba: kar ku ci sukari ko gulke. Sugar shine ainihin sha'awar tunani, ba lallai ba ne a musanya shi da wani abu, amma alkama da hatsin rai sune tushen tsohuwar abincin da nake ci.
Har yanzu ba kyau sosai a dafa abinci tare da gari daban-daban. Ina yin gwaji. Gurasar ta zama abin kyama, saboda haka na saba da in sayi burodin burodi daban-daban. ,Ari, ba da daɗewa ba, na fara cinye abinci mai gishiri a kai a kai: kombucha, sauerkraut, kimchi, yogurt na gida.
Game da Kayayyakin
Ba na cin abincin da aka sarrafa. Ina dafa dukkan abinci da kaina, don haka a saina kawai Na sayi kayan lambu, 'ya'yan itace, hatsi, kaji. Na sayi wani abu a cikin shagunan kan layi, wani abu a cikin kasuwar Danilovsky, kayan yaji akan iherb.
Tea shine rauni na. A koyaushe ina da nau'ikan koren shayi da kullun. Don gaskiya, shayi da nake so shine madara mai sanyi, wanda gaskiyar shayi ba ya sha, amma ba zan iya rayuwa ba tare da shi ba, Ina son shi. Iari Na kuma ƙara ganye daban-daban a shayi. Yanzu na yi kokarin gabatar da adaptogens da safe: eleutherococcus, sagan root daila.
Alamomin da akafi so: Live Product urbeci, Nutbutter nut pastes, Di & Di Rolls Rolls, Freshcacao cakulan wake, AJ cedar butter, Le Bon Gout pastes da riets, Wedderspoon Organic manuka zuma, Nutiva Organic kwakwa mai, hatsi na masara, alkadarin Garnetz da Sarkin mai, Frontier da kayan yaji Sonnentor
Game da ka'idodin abinci
Babban ka'idodina shine abinci mai tsabta. Ba na son lokacin da aka cakuda abubuwa da yawa, kuma a fannoni da yawa Ina lura da ka'idodin abinci iri daban. Ba tare da tsattsauran ra'ayi ba.
Ni dai ina sane da kayan dabbobi, don haka samfuran madara ne, alal misali, abokai na ne suka kawo ni gonata. Na san tabbas cewa ba su da magungunan kashe rigakafi, kuma mutanen (gan asirin kansu) dabbobi ne masu ban sha'awa. Don haka na tabbata na ci cuku gida daga saniya.
Ina ƙoƙarin cin 'ya'yan itatuwa na ɗan lokaci, kodayake yanzu komai ya hade. Amma, duk da haka, a cikin bazara, a ganina, kakar kabewa, tangerines, feijoa, pomegranates. Anan na ci su.
Na sayi 'ya'yan itatuwa da kayan marmari a Kasuwancin Danilovsky daga Inna Nina, wanda na sani tun da daɗewa, cewa ban iya tuna nawa ba. Na kuma sayi busassun 'ya'yan itatuwa da kwayoyi daga Uzbek da aka saba. Ana ba abokan ciniki na yau da kullun farashin musamman. Na kuma saya da yawa. Saboda haka suna ƙaunata a can.
Game da ruwa
Ina shan lita 1.5-2 na ruwa a rana, Na kasance ina shan ƙarin. Ina yin umurni da ruwa a cikin mai sanyaya BioVita kuma ina son Mivela Mg ruwa sosai.
Ba na wasa da wasanni, amma kowace rana ina yin hakan mafi karancin tsarin bada:
- mashaya (tsayawa 4 mintuna),
- kamar wata gajerun hanyoyi bakwai bakwai,
- daga yoga, akalla Suryu-Namaskar.
Ina tafiya kilomita 10 sau biyu a mako. Ina iyo 2 kilomita sau ɗaya a mako.
Na tabbata cewa motsi yana taimakawa wajen magance jujjuya abinci. A da, lokacin da nake jin yunwa, sai na ɗauki igiyar tsallake tsalle na mintina 1-2, bayan wannan sha'awar ta ɓace.
Game da abinci mai gina jiki
Wannan shi ne mafi wuya - kowa ya dafa abinci daban. Ga ƙaramin yaro (shekara ɗaya da rabi) ba mu bayar da mai daɗi ko kaɗan. Abin baƙin ciki, mutanen kirki sun riga sun dasa dattijon ɗaya don sukari, saboda haka muna da iyaka mai ƙarfi tare da shi - Sweets 3 a kowace rana (wannan na iya zama marmalade, bushewa, tauna alewa).
Yawancin yara suna cin abinci bisa ga tsarin Soviet na yau da kullun (miyan ƙwal ko naman kaza, ƙamshin nama, bulo, taliya da cuku, da sauransu).
Don karin kumallo, Ina dafa granola tare da 'ya'yan itatuwa masu bushe da kwayoyi ba tare da ƙara sukari sau ɗaya a wata ba, yana juyi game da kilogiram 1-1.5. Wannan, hakika, ba hatsi wanda yara ke ƙauna sosai, amma madadin da ya dace da su.
Maigidana gaba daya yana cin komai, hade da McDonalds, don haka duk iyakancina sun yi kama da “masu murda”.
Game da yin burodi
Yin burodi shine babban zafi na. Ina son yin gasa buhunan, kukis, amma yanzu ban yi shi ba da wuya, saboda Kullum nakan gwada dandana a hanya, kuma yana da wahalar tsayayya. Amma ga Sabuwar Shekara, ba shakka, za mu sanya kuki, kuma har ma, wataƙila, zan ci wasu abubuwa biyu.
Rana ta 1
- 10:10 cuku gida (200 g) + 2 tbsp.kirim mai tsami (30%) + ginseng shayi,
- 13:20 salatin tare da halumi (tumatir, kokwamba, ganye dusar ƙanƙara, ƙwanƙwasa kararrawa + ginger miya) + soyayyen halumi cuku 300 g + madara oolong,
- 16:30 1 karamin jimirin + shayi na ganye,
- 19:30 cakuda kwayoyi (cashew, cedar, pecans, hazelnuts, walnuts) 50 g + kombucha (250 ml),
- 21:00 omelet daga qwai 2 tare da cuku + ganye na shayi.
Rana ta 2
- 10:10 karas da karas tare da kararrawa kararrawa da urbech daga kernel apricot (150 g) + shayi ginseng,
- 14:10 farin kabeji tare da cuku (250 g) + 1 tablespoon sauerkraut + 1 tablespoon Carrotsanyen karas + madara mai madara a hankali,
- 17:10 quinoa tare da namomin kaza na tumatir da tumatir (300 g) + shayi Ivan
- 18:10 mango + 2 tsp flax urbec + kombucha (250 ml),
- 20:10 kayan lambu da aka dafa (300 g) + shayi na chamomile.
Rana ta 3
Rabin rana. Rana a kan magani. Kowane sa'a har zuwa maraice Ina shan gilashin whey, ganye na shayi da kuma shayi na matcha.
- 20:00 buckwheat tare da gasa kwai (350 g) + kombucha,
- 21:00 kwakwa kwakwa tare da chia tsaba + kasar raspberries (100 g).
Rana ta 4
- 10:15 soyayyen qwai daga qwai biyu + matcha shayi,
- Haɗaɗɗen salatin 14:20 (radicchio, masara, frize) + avocado + tumatir + kokwamba + soyayyen kaza + 1 tbsp. itacen al'ul (350 g),
- 17:20 1 bushe m plum, 3 kananan tangerines, a dintsi na cashew + madara shayi oolong shayi,
- 18:20 pakora 7 inji (tsintsin garin gari tare da tumatir da kabeji na Beijing) + kombucha 250 ml,
- 20:20 soyayyen chanterelles tare da albasarta ja + Mint shayi (300 g).
Rana 5
- 10:15 cuku cakes (200 g) tare da 2 tbsp. 30% kirim mai tsami + matcha shayi,
- 14:20 vinaigrette tare da sauerkraut da wake (280 g) + shayi Ivan
- 17:20 an dafa shinkafa a cikin kabewa butternut 300 g,
- 19:20 cod a karkashin marinade 350 g + kombucha,
- 21:20 3 burodin flax tare da duck manna + Mint shayi.
Rana ta 6
- 10:16 2 qwai mai tafasassu tare da Peas kore + matcha shayi,
- 14:15 kabewa miya
- 17:10 3 gurasa amaranth tare da cinya, kokwamba da tumatir-bushe,
- 19:10 shinkafa daji tare da 'ya'yan itatuwa bushe a cikin kabewa man shanu (300 g),
- 21:20 feijoa 3 inji mai kwakwalwa. + shayi chamomile.
Rana 7
- 10:10 kore smoothie (alayyafo + avocado + kokwamba + persimmon + kombucha) 350 ml,
- 14:15 miya tare da kaza meatballs (400 ml),
- 17:10 burodin flax 3 tare da kirfa urchin tare da hazelnut,
- 19:10 gasa kabewa tare da quinoa (300 g),
- 21:20 Mint shayi + guda biyu na prunes + guda biyu na bushewan apricots.Daga econet.ru
Har ila yau, mai ban sha'awa: Yadda za a zabi 'ya'yan itatuwa bushe
Hatsi 14 masu lafiya, waɗanda ba kowa ne suka sani ba
Ka'idodin abinci
Da alama cewa za a iya bayyana ainihin tushen tsarin abinci da sunansa, amma wannan ba lalle bane. Abincin ya cire sukari da duk samfuran da ke dauke da shi - Sweets, kayan yaji, abubuwan sha, giya (giya), biredi da sauran su.
Me yasa daidai yake da sukari yana taimakawa wajan samun nauyi? Abinda yake shine shine carbohydrate mai sauri, shine, yana ciyar da jiki da kuzari, amma yana cikin sauri, zai fi dacewa da ƙoshin mai. Cikakkun carbohydrates, akasin haka, suna narke tsawon lokaci ta jiki kuma suna ba da jin daɗin jin daɗi.
Ban da mummunan carbohydrates, mutum ba wai kawai yana inganta jikinsa ba, har ma yana jujjuya yanayin lafiya.
Abincin gaba daya baya cikin irin waɗannan samfuran:
- sukari
- cakulan
- abin sha mai dadi
- syrups
- giya
- low giya sha
- yin burodi
- matsawa
- madara mai ɗaure
- yogurts mai dadi.
Don saurin asara mai sauri, yakamata ka ware carbohydrates mai sauri daga menu. Zabi su abu ne mai sauki - ta glycemic index (GI).
Za a tattauna wannan manufar dalla-dalla a ƙasa.
Mahimmancin GI don Asarar nauyi
GI yana nuna ƙimar lalacewa na carbohydrates da aka karɓa a cikin jiki bayan yawan samfurin. Loweraramar mai nuna alama, ƙarancin glucose a cikin abinci.
Abincin da ba shi da sukari tare da zaɓi na abinci na GI yana ba da sakamako mai sauri kuma mafi mahimmanci mai dorewa. A cikin sati biyu kacal, zaku iya asarar kilogram bakwai. A lokaci guda, abincin da aka zaɓa da kyau yana hana ci gaban ciwon sukari.
Wajibi ne a ci abinci tare da ƙarancin abinci na GI don abinci, ana ba shi izini a wasu lokuta a kan cin abinci tare da abinci tare da alamu na matsakaita, amma ba fiye da sau uku a mako.
GI rabo sikelin:
- 0 - 50 LATSA - low,
- 50 - 69 LATSA - matsakaici,
- sama da 70 SHAWARA - babba.
Ya kamata a cire dankali da karas da karas, ruwan 'ya'yan itace da taliya daga menu. Amma kar a ɗauka cewa abincin da ke cikin abincin zai zama mai monotonous.
Akasin haka, jerin samfuran da aka yarda a kowane rukuni suna da faɗi sosai.
Abincin ba tare da sukari ba
Kamar yadda aka bayyana a baya, kawai cire sukari da samfuran da ke dauke da sukari daga menu bai isa ba. Yana da mahimmanci a zaɓi abincin da zai sami ƙananan abun ciki na carbohydrates mai sauri, yana ba da fifiko ga hadaddun.
Bugu da kari, kuna buƙatar yin la'akari da adadin kuzari. Wannan ya shafi kwayoyi da tsaba. Suna da karancin carbohydrates, amma suna cikin kalori sosai. Adadin yau da kullun kada ya wuce gram 50.
Kwayoyi suna ɗaukain mataimaki mai kyau a cikin asarar nauyi, saboda zasu iya karkatar da jin yunwar, kuma, gwargwadon haka, rage rabo daga abinci. A bu mai kyau ku ci kwayoyi rabin sa'a kafin babban abincin.
Zai fi kyau ku ci 'ya'yan itatuwa don karin kumallo na farko ko na biyu, wanda aka yi amfani da shi tare da kefir ko yogurt da ba a ɗauka ba. Kuna buƙatar dafa tasa kai tsaye kafin amfani don kada 'ya'yan itãcen marmari da berries su rasa ƙimar abincinsu.
Daga 'ya'yan itatuwa da berries zaka iya zaɓar waɗannan:
Ya kamata a zubar da ruwan 'ya'yan itace, saboda suna rasa fiber yayin aiki, kuma yawan glucose zai kasance mai sauri.
Kayan lambu ya kamata ya ci a cikin abincin. Salads, hadadden gefen jita-jita da casseroles an shirya daga gare su. Hakanan ba a haramta ruwan tumatir tare da ɓangaren litattafan almara ba. Zai fi kyau a sha ruwan 'ya'yan itace da aka yi a gida, wanda ba a yi amfani da sukari ko wasu abubuwan ƙari ba yayin adana su.
Daga kayan lambu ya kamata zabi:
- albasa
- tumatir
- kokwamba
- kowane nau'in kabeji - broccoli, farin kabeji, fari, ja,
- kwai
- lentil
- sabo da busassun Peas,
- bishiyar asparagus da gyada na chilli
- M da barkono mai zaki
- tafarnuwa.
Nama da kifi sune ainihin tushen furotin da jiki ke buƙata. A lokaci guda, ba a sanya shi cikin kyallen takarda mai ƙima ba. An zaɓi nama da kifi iri-mai. An cire fata da ragowar kitse daga gare su.
Mafi kyawun zabi zai zama:
- kaza
- quail
- turkey
- naman maroƙi
- kaza da naman sa offal - hanta, harshe, huhu,
- perch
- Pike
- hake
- Pollock
Madara ko kayayyakin madara mai shayarwa na iya zama sauƙi kuma a lokaci guda mai amfani abincin dare. Babban abu shine rashin cin abinci mai kiba (kirim mai tsami, kirim, tan da ayran), da kuma kayan masarufi tare da masu 'ya'yan itace.
Wadansu mutane ba za su iya tunanin abincinsu ba tare da gurasa ba. Game da samfuran gari daga alkama gari ya kamata a manta. Abinda ya fi dacewa - burodi na hatsin rai, kayan alade daga oat, buckwheat ko flax flax.
An yarda da abubuwa masu zuwa daga hatsi:
Ana iya ƙara 'ya'yan itatuwa masu bushe a hatsi - prunes, bushe apricots da ɓaure.
Ga kowace rana
Zaɓuɓɓen karin kumallo (na farko da na biyu):
- oatmeal tare da tsaba flax tsaba da madara kwakwa,
- hatsin rai gurasar tare da avocado, 1 Boiled kwai,
- gida cuku da oat bran da prunes,
- salatin 'ya'yan itace tare da yogurt.
- Boyayyen shinkafa, dafaffen kayan lambu,
- miyan cin ganyayyaki kawai, wani yanki na naman zomo tare da karas,
- nama alkyabbar, kayan lambu,
- kaza a cikin ruwan 'ya'yan itace tare da cuku da tumatir.
- dinbin kwayoyi, innabi 1,
- kefir tare da berries,
- kayan salad
- gida cuku casserole.
- dafaffen kifi, salatin kayan lambu,
- Boiled wake a cikin tumatir miya, cucumbers,
- salatin abincin teku
- shakatawa tare da turkey.
Za'a iya haɗar da zaɓuɓɓukan da aka gabatar don abinci na yau da kullun a hankali, amma ta wannan hanyar cewa tushen dukkanin abubuwan da ake buƙata macronutrients suna cikin menu na abinci mai ƙoshin mai.
- karin kumallo - oatmeal tare da bushe apricots,
- abincin rana - salatin 'ya'yan itace (apple, peach, blueberry) tare da yogurt,
- abincin rana - miyan miya, soyayyen nama, abincin burodi, guntun burodi,
- abincin rana da yamma - cuku gida tare da bran, 1 pear,
- abincin dare - stew kayan lambu, perch gasa,
- da dare - yogurt.
- karin kumallo - qwai wanda aka firam, salatin kayan lambu,
- abincin rana - stew kayan lambu,
- abincin rana - kaza na kaza, wani kashin kaji da aka dafa tare da pea, gyada mai burodin hatsin rai,
- yamma shayi - 'ya'yan itace,
- abincin dare - kifi da aka gasa tare da kayan lambu,
- a dare - fermented gasa madara.
- karin kumallo - sha'ir shinkafa, kwai 1,
- abincin rana - cuku gida, kwayoyi,
- abincin rana - borsch, lentil tare da miya tumatir, hanta stewed, burodi,
- yamma shayi - oatmeal jelly, 2 plums,
- abincin dare - turkey, tumatir da salatin barkono mai zaki,
- a dare - fermented gasa madara.
- karin kumallo - omelet tare da kayan lambu,
- abincin rana - salatin 'ya'yan itace tare da kefir,
- abincin rana - miyan kifi, taliya, naman alade, salatin kayan lambu,
- abincin rana da yamma - cuku gida tare da yanka na 'ya'yan itace,
- abincin dare - stewed kabeji tare da shinkafa, harshen dafa,
- da dare - madara.
- karin kumallo - oatmeal tare da 'ya'yan itatuwa da aka bushe,
- abincin rana - soufflé curd,
- abincin rana - miyar wake, naman murfin dafa abinci tare da kwandon gero, tumatir sabo, gurasa,
- abincin rana da rana - 'ya'yan itace da kayan marmari,
- abincin dare - eggplant tare da minced kaza,
- da dare - kefir.
- karin kumallo - barkono mai sha'ir tare da namomin kaza, tofu cuku,
- abincin rana - 'ya'yan itace
- abincin rana - miya madara, stew kifi a cikin tumatir, salatin kayan lambu, burodi,
- yamma abun ciye-ciye - curd tare da 'ya'yan itãcen marmari,
- abincin dare - stew kayan lambu tare da giblets kaza,
- da dare - yogurt.
- karin kumallo - omelet tare da kayan lambu,
- abincin rana - 'ya'yan itace da kayan marmari, guntun burodi,
- abincin rana - sha'ir sha'ir miya, wainar kifi, lentil puree, kayan lambu,
- yamma shayi - 'ya'yan itace,
- abincin dare - kabeji mai braised tare da shinkafa, nono mai kaza,
- da dare - cuku gida tare da yogurt.
Irin wannan abincin ba tare da sukari ba, amma tare da isasshen adadin abincin carbohydrate ana iya lura da shi na dogon lokaci, yana maimaita menu na mako-mako kamar sau da yawa kamar yadda ya cancanta don cimma babban burin rasa nauyi. Idan ana so, irin wannan abincin zai iya zama hanyar rayuwa, to matsalar matsalar wuce kima za ta shuɗe da kanta.
Sauran nau'ikan abinci
Batun abinci mai ɗauke da sukari daga abinci na yau da kullun ana bayar da kulawa sosai ga mashahuri masu kula da lafiyar abinci da likitocin da suka shahara a duniya. Hanyoyin marubuta guda biyu sun sami mafi mashahuri a yau - Annie Alexander mai kaifin abincin ba tare da sukari da kuma tsarin abincin Dr. Peter Gott ba tare da gari da mai daɗi ba.
Abinci kyauta na sukari
| Sau da yawa ba mu haɗa da mahimmanci ga abubuwan da muke ci a cikin abincinmu na yau da kullun irin waɗanda suke da alama na yau da kullum da kuma dole masu haɓaka dandano kamar sukari da gishiri. Maƙeran suna ƙara musu girke-girke da kayayyakin da aka shirya. Dukkanin glucose da kuma gishiri a zahiri suna cikin abincin mu. Koyaya, mu kanmu zamu dandana ko ƙara gishiri a abinci a teburin cin abincin. |
Don wasu rikice-rikice na rayuwa, gishiri da sukari dole ne a watsar da su. Menene abinci mai ƙin sukari? Menene fa'idodin lafiyarsa?
Abubuwan da aka yarda
Abincin da ba shi da gurasa yana da sauƙi, amma ba don komai ba gurasa - ya kasance koyaushe ya kasance kan komai. Tuni a ranar farko za ku ji cewa menu ba shi da lahani, saboda an yi amfani da ku sosai ga wannan samfurin mai gamsarwa da sananniyar tun daga ƙuruciya.
Don rayuwa ba tare da abinci mai dadi da sitaci ba kuma rashin jin daɗi da rauni, yayin rasa nauyi - dole ku canza zuwa lafiya, mai arziki bitamin kuma abubuwan da aka gano, da kuma fiber - kayan lambu, 'ya'yan itatuwa, hatsi da furotin:
- kayan gona mara mai mai mai-madara, a kan kunshin wanda sukari ko kayan maye ba a jera su ba: babban gida cuku, cuku mai-kitse, kefir, ayran da sauran abubuwan sha da aka fi so irin su yogurt,
- Nama mai ƙarancin nama: ƙwanƙwasa naman maraƙi, naman sa, fillet, turkey, zomo, das hi,
- Fresh kifi da abincin teku
- furotin kayan lambu (wake, kaza da sauran kayan kamshi), da namomin kaza,
- mafi yawa kayan lambu kore: kowane irin kabeji da aka zaɓa (fararen kabeji, kabeji ja, farin kabeji, broccoli, da sauransu), cucumbers, letas, seleri, kore albasa, leeks,
- yaji mai ganye da ganye: faski, dill, alayyafo, letas, cilantro, watercress, arugula, da sauransu,
- 'ya'yan itãcen marmari - kuna buƙatar bayar da fifiko ga' ya'yan itãcen marmari mara ƙanshi da na sitaci, sun fi dacewa da su: 'ya'yan itacen citrus (zaki, innabi, lemu, tangerines), kiwi, feijoa, nau'in apples mai tsami.
- porridge: buckwheat, shinkafa, oatmeal.
Abincin Kyauta mai Kyauta mai Kyawu
Ba'amurke ɗan ƙasar Amurika Annie Alexander ta bayyana damuwar ta game da karuwar adadin sukari da ake ci da kuma zaɓuɓɓuka don haɓaka halin da ake ciki a littafin, wanda ake kira "Smart abinci ba tare da sukari ba." Marubucin ya yi iƙirarin cewa ta ƙin abinci tare da sukari da ke ɓoye da ɓoye, za ku iya rasa kilo 8 a cikin wata 1, yayin sake sarrafa jiki da ƙara IQ ɗin ku.
Ka'idoji da Ka'idoji
Abincin mai kaifin gaske yana buƙatar ganewa cewa duk wani abinci da aka sarrafa ta hanyar masana'antu ya ƙunshi sukari ko kuma sarkar da yake da shi wanda ake canza shi wanda ya sa adadin kuzari ya karu sosai, kuma glucose mai shigowa da sauri yana shiga cikin jini, yana haifar da tsalle a cikin insulin, wanda ke haifar da yunwar. Wannan shine babban haɗarin haɗarin sukari da samfuran masana'antu - suna tilasta ku ku ci mai yawa.
Abinci mai kaifin baki-da-kullun shine tsarin abinci wanda aka ƙaddara don rasa nauyi yayin kara haɓaka ikon aiki da tunani ta hanyar zaɓar abincin da ya dace a daidai gwargwado. A lokaci guda, zaku iya zaɓar samfuran kanku daga mafi yawan manyan jerin abubuwa. Amfani na biyu shine rashin iyakataccen lokacin aiki. Kuna iya bin ta duk rayuwarku, kuna sarrafa girman yanki kuma amfani da abinci mai kyau kawai daga lissafin da ke ƙasa. Ya kamata a dafa abinci kawai a cikin hanyoyi masu ƙoshin lafiya: hurawa, tafasa, tuƙa ko yin burodi ba tare da mai ba (a kan gasa), kuma kawai abin da ba za a iya ci ba. Duk abin da dole ne a cinye sabo.
Manufar dabarar asarar ƙwaƙwalwar ƙwaƙwalwar ƙwayar cuta mara nauyi ita ce dawo da ɗabi'ar cin abincin dabbobi. Amfani da abinci na zahiri yana samar da cikakkiyar ma'anarsa, wanda hakan baya fitar da bayyanar yunwar da take birgewa. Abincin abinci mai sauƙi wanda aka cika tare da fiber na shuka da pectins, kyawawan mai mai kitse da furotin dabbobi masu bioa yana samar da jin daɗin jin daɗi.
Don samun sakamakon abinci mafi ƙoshin, marubucin marubucin abinci na abinci Annie Alexander ya ba da shawarar bin waɗannan ƙa'idodi:
- A farkon shirin asarar nauyi mara nauyi, kuna buƙatar shirya don bayyanar gajiya da kasala. Makon farko shine mafi mahimmanci. Amma a cikin kwanaki 7 za a sake gina jikin zuwa sababbin yanayi kuma irin waɗannan bayyanuwar za su gushe.
- Ba za ku iya tsallake abinci ba, saboda wannan ba ya haifar da asarar nauyi, amma yana haifar da yawan wuce gona da iri. Ko da adadin adadin kuzari ya kasance iri ɗaya ne, jiki zai sami damuwa, saboda da farko za a hana shi makamashi, sannan a cika shi da shi. Mabuɗin zuwa ingantaccen metabolism shine abinci mai gina jiki, don haka kuna buƙatar cin abinci sau 5 a cikin ƙananan rabo.
- Ya kamata a cinye ruwa a wadatacce. Tare da asarar nauyi mai aiki tare da canji a rayuwa, buƙatar ruwa yana ƙaruwa sosai. Tare da ingantaccen abinci mai gina jiki-mara nauyi, an tsara ruwa don daidaita zafin jiki, cire “tarkace”, da kuma isar da abubuwan da suka wajaba domin sabuntawa ga sel.
Hakanan yana da mahimmanci a koyi yadda ake sarrafa damuwa da kuma kula da bacci. Ana samun ingantaccen bacci na tsawon lokaci a cikin wannan abincin yana da mahimmanci azaman menu mai lafiya. Cikakken shakatawa na samar da isasshen kayan aiki don maido da kwakwalwa da ƙoshin jijiyoyi. Stressarfin damuwa da rashin bacci suna kunna samarwar hodar iblis wanda yake toshe kitsen jiki. Sabili da haka, yana da matukar wuya a rasa nauyi ba tare da samun isasshen bacci ba kuma kasance cikin kullun cikin damuwa-da damuwa.
Sample menu
Abincin mai kaifin ƙoshin abinci mai narkewa ya ƙunshi dukkanin abubuwan da ake buƙatar macronutrients ga mutum kuma yana ba da dama ga sararin samaniya a cikin shirye-shiryen menu na yau da kullun. Lissafin adadin kuzari ba lallai ba ne, amma kuna buƙatar mayar da hankali kan adadin da aka ba da shawarar bawa da kuma jin daɗinku don girman su.
Jerin abinci da abinci da aka yarda da su (tare da farashin yau da kullun) sun hada da:
- miyan abinci: kayan lambu, kayan lambu mai cin ganyayyaki kawai tare da ƙari na 1 tbsp. l dankali ko hatsi a kowace bawan, miyan a kan mai rauni kifi ko nama broth (2 sau a mako) - 250 ml,
- nama mai kitse - 150 g,
- kifi ko abincin teku - 300 g,
- kiwo, madara madara samfurori da mai mai abun ciki - 150 g,
- kwai - 1 pc.,
- hatsi: buckwheat, hatsi, lentils, launin ruwan kasa, shinkafa, quinoa - 50 g a bushe,
- kayan lambu - 800 g
- 'ya'yan itãcen marmari (banda ayaba, inabi) - 300 g,
- abubuwan sha: sabo, shayi, kofi, ruwa ba tare da gas - 2 l,
- fats: kayan lambu - 20 ml, man shanu - 10 g,
- kwayoyi, tsaba - 30 g,
- gurasa: cikakken hatsi, bran -150 g,
- desserts: pastille, jelly 'ya'yan itace - 50 g, busassun cookies - 4 inji mai kwakwalwa.
Tunda ana kiran dabarar da wayo, don kunna kwakwalwa, dole ne ka zabi:
- duka hatsi
- walnuts
- kifaye masu ƙoshin mai,
- broccoli
- ruwan lemo
- sage
- Tumatir
Lokacin daɗa su cikin abincin, dole ne a bi ka'idodin yau da kullun na samfuran samfuran da suka dace.
Haramcin ya hada da:
- abinci mai sauri
- kantin shago
- shirye yogurts tare da 'ya'yan itace ƙari,
- Semi-kayayyakin kayayyakin
- 'ya'yan itatuwa bushe
- Kayan kwalliya
- Ruwan masana'antu na masana'antu, soda, makamashi,
- sauran abinci mai ɗauke da sukari
- sunadarai masu dadi.
Annie Alexander na gargadin ku da ku canza zuwa abinci mai kyau kuma ku canza halaye masu cin abinci, da kawar da sha'awar jiki da tausaya wa Sweets. Sannan kilogiram zai fara tashi, lafiya da bayyanar zasu inganta.
Menene madadin shayi mai zaki?
- Shayi koren shada mara kyau wanda yafi dacewa da abubuwan sha (lokaci-lokaci zaka iya ƙara cokali biyu na fure ko zuma acacia),
- nunannun ruwan 'ya'yan itace wanda aka matse tare da rabin ruwa,
- lemo na gidadaga ruwa, lemun tsami / lemun tsami, lemun tsami mint / lemun tsami ganye,
- 1.5-2 lita na ruwa har yanzu ruwa.
Wanene yana buƙatar abincin da ba shi da sukari?
Ruwan da aka sake sabuntawa shine ainihin maye gurbinsa; shine mai a jikin carbohydrate wanda yake samar da jiki da makamashi a cikin mafi kankanin lokaci mai yiwuwa. Mai dadi da wuri-wuri ya gamsar da yunwar, ana bayar da sojoji, wanda, duk da haka, ya ƙare a cikin ɗan gajeren lokaci.
Sucrose ya fara rushewa zuwa glucose da fructose tuni a ƙarƙashin tasirin yau, kuma an aiwatar da duk aikin a cikin narkewar abinci.
Abinci kyauta na sukari Ba zai ƙone da za a ba da shawarar kowa ba, amma raguwa a cikin haɗuwa a cikin abincin yau da kullun ba da ƙima ba ne.
A zahiri, irin wannan abincin da sukari zai kasance a ciki gabaɗaya yana da matukar rikitarwa a cikin abin da ke ciki.
S sugar, jikin mu yana samun wahalar samu daga haihuwa - tare da madara. Sannan, 'ya'yan itatuwa da zuma, ga mafi ƙarancin abincin da ke da wadataccen carbohydrate, ya zama tushen asalinsa. Glucose a jikin dan adam muhimmin sashi ne wanda zai baka damar sake sarrafa kayan ajiyar.
A wasu cututtukan hanta har ma da guba, ana sarrafa glucose a cikin jijiya. Ita babbar 'yar datti ce. Kasancewa a cikin samuwar hadadden sulfuric da glucuronic acid da suka wajaba don kawar da hanta ta hanta.
Don cimma mahimmancin ayyukan glucose, maida hankali ga jini kada ta kasance mai ƙarfin gaske, kuma milligram ɗin 80-120 a cikin 100 ml na jini ana ɗaukar shi al'ada.
Idan aka cinye sukari fiye da yadda aka saba, ko kuma idan jikin, saboda rikice-rikice na rayuwa, ba zai iya shawo kan sarrafawarsa ba, sakamakon ciwon sukari sakamako ne na dabi'a. Cutar cuta ce wacce ke da alaƙa da nauyin kiba da kuma wasu canje-canje na kiwon lafiya. Amma kiba kawai wani dalili ne na dakatar da soyayyar ku da Sweets.
Sakere mai narkewa shine mai ƙwayar carbohydrate mai sauri, wanda, sabanin masu jinkirin, baya kashe kuzari akan sarrafa shi, kuma ana sanya shi nan da nan tare da karin santimita a kugu. Abincin da ke da babban kayan sukari lalle yana buƙatar kaya daga hanta da ƙwayar ƙwayar cuta (suna haifar da insulin, wanda ke haɗuwa da metabolism).
Don haka, aka kammala batun game da bukatar takaita yawan shan sukari ga mutane daga kungiyoyi uku masu hadarin:
- tare da wani cutuka ko riga mai ciwon sukari mellitus,
- tare da siffofin na kullum da kuma lokutan cututtukan hanta da cututtukan hanta (alal misali, cututtukan cututtukan zuciya),
- tare da kiba ko hali don yin kiba (wanda yawanci sakamako ne ko kuma abubuwanda ake buƙata na abubuwan dysfunctions na sama ko cuta na rayuwa).
Hanyar cutarwa masu illa na sukari a jikin mutum an yi bayani dasu kawai. Gudun sukari a cikin jini yana faruwa da wuri-wuri bayan abun ciye-ciye mai daɗi. Babu rarrabuwar kwayoyin lokacin da ake bukata, daukar hanzari ne.
Bayan wannan, tsarin samar da insulin yana farawa, aikin wanda shine magance rage girman sukari.
Da zaran sukari jini ya kare, jikin bai sake samun wani abu daga kayan zaki ba, saboda sukari ya kunshi rashin abinci mai gina jiki, kuma muka sake jin yunwa.
Koyaya, sukari ba koyaushe yana ƙone gaba ɗaya - hulɗa da glucose da insulin sau da yawa yana ƙare tare da ƙirƙirar glycogen da triglycerides. Waɗannan ƙwayoyin kitse ne, makamashi mara amfani, wanda jiki yana ajiyar ajiyar cikin tsokoki da hanta.
A yayin yin asarar nauyi, kowane hidimomin Sweets zai bukaci insulin ya cire shi, in ba haka ba jikin zai lalace, kamar yadda ake sanar da masu ciwon sukari daidai.
A lokaci guda, kuna buƙatar fahimtar cewa lokacin da insulin yake aiki da daidaituwa akan abubuwan da ke cikin jini, duk wani tsari na rarrabe ƙwayoyin kitse ya rage.
Don haka, rasa nauyi da kuma cinye Sweas, abubuwa ne da aka keɓance su.
Ta yaya sukari zai iya zama cutarwa?
Zagi game da sukari bawai kawai tare da ƙarin kilogram ba, haɗarin haɓakar ƙwayar ƙwayar cuta da / ko ciwon sukari.
Sakamakon sha'awar da ba a sarrafa shi ba tare da ingantaccen sukari, kayan kwalliya, da abin sha mai narkewa yana bayyana ta fannoni da yawa na rashin lafiya mai lalacewa. Wasu daga cikinsu sun fi magana, wasu kuma suna ba da labarin kansu a daɗe.
Jerin tasirin mummunan sakamako na sukari mai ladabi a jiki, sabili da haka dalilai don zaɓar kanku sukari kyautakamar:
- ya raunana rigakafi, rage juriya ga kamuwa da kwayar cuta, da lahani ga cututtukan fungal,
- malabsorption na gina jiki,
- na rayuwa ma'adinai cuta,
- ci gaban tashin hankali, da annashuwa, da karancin hankali, yanayi na yara,
- concentarin maida hankali ga ƙwayoyin ƙwaƙwalwar ƙwayoyin cuta na neurotransmitter,
- karuwa a cikin taro cholesterol maida hankali,
- ƙara yawan triglycerides.
- lowers yawa na lipoproteins,
- karancin chromium da jan karfe,
- malabsorption na alli da magnesium,
- haɓaka abubuwan da ke cikin ƙananan rashin ƙarfi na lipoproteins,
- samuwar kuma shiga tsarin jini na kyauta,
- cututtukan cututtukan zuciya, musamman cututtukan daji na nono, ovaries, intestines, dubura, prostate gland,
- increaseara yawan glucose, kuma a cikin wannan, insulin a cikin jini,
- karancin hankalin insulin da rage karfin jarin glucose, tare da hadarin da ke gaba na ci gaba da cutar sankarar bargo da cututtukan jini,
- rage gani
- ƙaruwar acidity na abinci mai narkewa,
- ƙarfafa abubuwa masu dangantaka da shekaru,
- increasedarin yawan acid na yau da kullun, haɓakar rashin lafiyar caries da cututtukan tari,
- ci gaban kiba,
- prerequisites ga cin gaban ulcerative colitis da kuma ƙari na peptic miki na ciki da kuma duodenum,
- ofarfafawar bayyanar asma,
- hadarin gallstones da koda koda,
- hadarin kamuwa da cututtukan zuciya, misali, atherosclerosis ko cututtukan zuciya,
- increasedara yawan yiwuwar jijiyoyin jini,
- arin hadarin osteoporosis,
- da yiwuwar takewar tsarin da tsarin sha na sunadarai,
- rage aiki mai aiki na enzymes.
Kayan lambu da ganye
Wayyo daga abinci
Bayan sun sami sakamakon da ke sama na asarar nauyi da kuma sake sabuntawa, mutane ƙalilan za su so su koma cikin abincinsu na baya. Duk wani abincin da bashi da ƙoshin lafiya shine tsarin abinci wanda zai iya kuma yakamata a bi shi tsawon rayuwa.Idan buƙatar asarar nauyi ya ɓace, kawai ƙara yawan adadin kuzari ta hanyar ƙara yawan servings ko gabatar da ƙarin adadin kuzari, amma tabbas abinci mai kyau - sweeta fruitsan itaciya, 'ya'yan itatuwa masu bushe, hatsi, ingantattun abubuwan narkewa na abinci.
Idan kuna son dawo da zaki da gari a menu, kuna buƙatar yin shi a hankali. Anan ya kamata ku shirya don gaskiyar cewa jikin, wanda ya sauya zuwa hanyar ilimin narkewa, bazai karɓi abubuwan da suka zama "baƙi" ba. Sabili da haka, yakamata a sarrafa sukari ko gari a cikin ƙananan yankuna. Amma ya fi kyau kar a dawo kan wannan. Sannan kiwon lafiya da nauyi na yau da kullun za a samar da su tsawon rayuwarku.
Kwayoyi da 'ya'yan itatuwa bushe
Nazarin da sakamakon rasa nauyi
Lera, ɗan shekara 34, Ryazan
Ya kasance koyaushe zakiyi hakori. Zan iya zama a duk rana a kan Sweets, Rolls, muffins da sauran Sweets. Sha'awa musamman ta kasance lokacin da matsaloli suka tashi ko damuwa. Wannan shi ne sanadin wuce haddi mai nauyi, tare da duk cututtukan concomitant. Na karanta game da hatsarori da maye gurbin kuma na yanke shawarar haɗa kaina, ba don rasa nauyi ba, amma don inganta lafiya. Aka hana duk abinci mai daɗi da sitaci, ya fara cin abinci kawai na gida, galibin kayan lambu da nama. Ba zan ce ina fama da matsananciyar yunwa ba, amma da farko ina matukar son wani abu mai daɗi, har ma a shirye nake in ci tare da cokali. Ta jimre, nutsar da wannan sha'awar tare da 'ya'yan itatuwa da ƙwayaye. Bayan wata daya, jarabar sukari ya kusan tafi, amma don rasa nauyi a wannan lokacin bai yi aiki ba. Amma sakamakon watan biyu ya gamsu - nan da nan ya ɗauki 7 kg. Yanzu ba na ma son yin tunani game da Sweets, kek da sauran irin abinci.
Victor, mai shekara 38, Kemerovo
Matata babbar ƙaunace ce ta yin burodi, kullun muna da ƙanshi mai daɗi a cikin dafa abinci kuma akwai (mafi dacewa, ya kasance) wani abu daga gari zuwa shayi. Da wuce lokaci, dukkan abokai sun fara cewa muna girma ta tsalle-tsalle da kan iyaka. Kuma da gaske, ya dube mu tare da matarsa kuma ya firgita - a natse kuma cikin adalci da sauri mun sami kilo da yawa. Mun yanke shawarar rasa nauyi tare, nemi bayani akan Intanet. Mafi yawan abin da nake so shine abincin da ba shi da abinci, sake dubawa wanda ya yi magana ba kawai game da yiwuwar asarar nauyi ba, har ma game da murmurewa gaba ɗaya. Aka hana shi kayan ciye-ciye, kayan alade, fararen burodi da sauran duk inda wannan "mutuwa mai dadi" take. Matata ta fara dafa abinci kawai. Kuma ina sha'awar ta tare da haɗuwa da safiyar safiyar safe da kuma maraice. Da sauri, lambobinmu sun fara samun kayan aikin jituwa na baya. Ya taimaka da yawa mun kasance muna yin asarar nauyi tare - muna tallafawa junan mu, baya yarda muyi sako-sako. Ya kasance tsawon watanni 3 na abincinmu mara ƙoshin abinci, kamar matasa na biyu sun fara. Yanzu ba ma tunanin tunanin komawa ga rayuwarmu ta baya.
Anna, 53 years, Engels
Kullum ina lura da nauyina, lokaci-lokaci kan zauna kan ƙananan kalori don kula da ƙimar al'ada. Amma ban taɓa yin tunani ba game da abin da nake ci, babban abin shine rage nauyi. Tare da shekaru, kiwon lafiya ya fara zama mara wahala, raunin hormonal ya bayyana. Likitan ya ba da shawarar sake duba abincin sa, ya ki cin abincin tarawa. A yau, Ina bin tsarin abinci mai wayo ba tare da sukari da gari ba fiye da shekara ɗaya yanzu. Ina so in faɗi cewa waɗannan gajeren kalmomin guda biyu sun haɗa da babban jerin samfurori. Bayan duk haka, ɓoye ɓoyayyen shine a kusan duk abin da masana'antar abinci muke samarwa. Don haka sai na canza zuwa abincin gida. Ina dafa daga kayan lambu, nama, kifi, madara. Ya zama mai dadi kuma a lokaci guda mai amfani. Hatta yin burodi yana cikin abincincina, amma daga shinkafa, masara, alkama amaranth, duk da haka, ba na cin zarafin shi don kada in sami ci gaba. Kyautatawa ya inganta sosai, makamashi ya karu, yanayi ya tashi. Ina so in faɗi cewa abincin da ba ya ƙoshin abinci ya zama dole har ma ga waɗanda ba sa so su rasa nauyi, amma kawai suna kula da lafiyarsu.
Kayan abinci
Nazarin likitoci da kwararru
Valentin Lebedev, masanin abinci, Lipetsk
Ya kamata a kula da rage cin abinci mara ƙoshin lafiya sosai. Ba za ku iya ɗaukarsa azaman rashin nasara ba, saboda jiki yana buƙatar carbohydrates. In ba haka ba, ba kawai m ba, har ma sakamakon haɗari na iya faruwa. Dole ne mutum ya ci abinci daidai gwargwado don karɓar duka hadaddun abubuwan ƙura mai ƙwaƙwalwa da yanayi ya tsara.
Lyudmila Trunova, endocrinologist, Kislovodsk
Sake sarrafa sukari samfurin gaske mai cutarwa wanda dole ne a watsar da shi da wuri. Ba wai kawai yana isar da adadin kuzari ba tare da ɗanfan fa'ara ba, amma kuma shine mafi girman ayyukan tsokana game da ayyukan kumburi. Haka kuma, shine wurin da akafi so don cutar kansa. Cellswararrun ƙwayoyin cuta suna hayar da maye gurbinsu. Saboda haka, watsi da ita shima kyakkyawan rigakafin cutar daji ne. Ya kamata a fahimta cewa masu zaƙin zahiri - har ma da waɗanda aka yi amfani da su don samfuran masu ciwon sukari, suma suna ba da gudummawa ga samun nauyi. Misali, fructose yana yaudarar metabolism, baya kunna samarda insulin da kwayar lekenin satiety, kuma baya hana kwarowar yunwar. Wannan a ƙarshe yana haifar da rauni ga rigakafi da haɓaka yawan abincin da ake ci. Akwai ƙarshe ɗaya kawai - lokacin zabar abinci, dole ne a bi duk shawarar. Bayan haka akwai fa'idodi ba tare da ƙaramar cutar ba.
Kifi da abincin teku
Cikakken ko an taƙaita samfuran samfuran
Baya ga gaskiyar cewa duk abincin da kuke buƙatar ku ci ba tare da burodi da sukari ba, ya kamata ku bi wasu ƙarin ƙuntatawa:
- ka ce “a'a” ga kayan gwangwani, daskararrun abinci, kayan masarufi da kuma abubuwan ciye-ciye iri iri (guguwa, kwakwalwan kwamfuta, sandar masara) tare da kayan haɓaka dandano, dyes da gishiri mai yawa,
- daina shan giya, mara ƙanƙan giya da abin sha mai ƙarfi, suna ƙunshe da adadin kuzari, wani lokacin kuma sukari, gilashin giya mai bushe - wannan shine mafi girman da za'a iya yarda dashi,
- ayaba mai daɗi, guna, inabi, hutu, mangoes,
- abin da za a yi magana da taliya, burodi, kek, soda da kuma ruwan 'ya'yan leda, cakulan da Sweets - lalle ku manta da su,
- Kada ku ci semolina da garin alkama,
- iyakance kasancewar soyayyen, kyafaffen a cikin abincin, yana da kyau ku ci sabon salatin tare da man zaitun, kayan lambu da nama, a cikin gasa ko daga tanda.
Ganyayyaki da hatsi
Kayayyakin madara
Cuku da cuku gida
Kayan abinci
Kifi da abincin teku
Abincin Mummuna
* bayanan suna cikin 100 g na samfur
Cikakken ko an taƙaita samfuran samfuran
Baya ga gaskiyar cewa duk abincin da kuke buƙatar ku ci ba tare da burodi da sukari ba, ya kamata ku bi wasu ƙarin ƙuntatawa:
- ka ce “a'a” ga kayan gwangwani, daskararrun abinci, kayan masarufi da kuma abubuwan ciye-ciye iri iri (guguwa, kwakwalwan kwamfuta, sandar masara) tare da kayan haɓaka dandano, dyes da gishiri mai yawa,
- daina shan giya, mara ƙanƙan giya da abin sha mai ƙarfi, suna ƙunshe da adadin kuzari, wani lokacin kuma sukari, gilashin giya mai bushe - wannan shine mafi girman da za'a iya yarda dashi,
- ayaba mai daɗi, guna, inabi, hutu, mangoes,
- abin da za a yi magana da taliya, burodi, kek, soda da kuma ruwan 'ya'yan leda, cakulan da Sweets - lalle ku manta da su,
- Kada ku ci semolina da garin alkama,
- iyakance kasancewar soyayyen, kyafaffen a cikin abincin, yana da kyau ku ci sabon salatin tare da man zaitun, kayan lambu da nama, a cikin gasa ko daga tanda.
Teburin Kayayyakin da aka hana
| Sunadarai, g | Fatalwa, g | Carbohydrates, g | Kalori, kcal | |
| soyayyen zucchini | 1,1 | 6,0 | 6,7 | 88 |
| gwangwani capers | 2,4 | 0,9 | 1,7 | 24 |
| dankali | 2,0 | 0,4 | 18,1 | 80 |
| gwangwani tumatir | 1,1 | 0,1 | 3,5 | 20 |
| koren wake | 2,0 | 0,2 | 3,6 | 24 |
| abarba na gwangwani | 0,1 | 0,1 | 14,0 | 57 |
| ayaba | 1,5 | 0,2 | 21,8 | 95 |
| zuma guna | 0,6 | 0,3 | 7,4 | 33 |
| dankalin turawa, kwakwalwan kwamfuta | 5,5 | 30,0 | 53,0 | 520 |
| caramel popcorn | 5,3 | 8,7 | 76,1 | 401 |
| salted popcorn | 7,3 | 13,5 | 62,7 | 407 |
Ganyayyaki da hatsi | ||||
| shinkafar semolina | 3,0 | 3,2 | 15,3 | 98 |
| alkama alkama | 11,5 | 1,3 | 62,0 | 316 |
Gyada da taliya | ||||
| alkama gari | 9,2 | 1,2 | 74,9 | 342 |
| noodles | 12,0 | 3,7 | 60,1 | 322 |
| spaghetti | 10,4 | 1,1 | 71,5 | 344 |
| bucatini | 12,0 | 1,2 | 71,0 | 350 |
| pancakes | 6,1 | 12,3 | 26,0 | 233 |
| murran lemu | 7,6 | 2,3 | 18,7 | 155 |
| fritters | 6,3 | 7,3 | 51,4 | 294 |
| murran lemu | 11,9 | 12,4 | 29,0 | 275 |
Kayan abinci | ||||
| Burodi | 7,5 | 2,9 | 50,9 | 264 |
| Bishi na birni | 8,4 | 2,2 | 52,8 | 270 |
| kalach | 7,9 | 0,8 | 51,6 | 249 |
| gurasar pita | 8,1 | 0,7 | 57,1 | 274 |
| donuts | 5,8 | 3,9 | 41,9 | 215 |
| pita | 7,4 | 0,8 | 49,9 | 242 |
| burodi | 7,5 | 2,1 | 46,4 | 227 |
Menene sirrin rasa nauyi akan abincin da baya da sukari - ta amfani da “Hanyar 100”?"Hanyar 100", yana iyakance yawan cin sukari, yana da tasiri sosai fiye da abincin da aka kafa dangane da ƙarancin glycemic index, amma ba mai wahala ba kamar yawancin shirye-shiryen asarar nauyi-carb. Wannan shi ne abincin da zai taimaka muku hanzarta haɓaka metabolism (karanta labarin a kan yadda za ku hanzarta haɓaka metabolism - shawarwari 12 kan yadda ake yin wannan), rasa nauyi, inganta lafiyarku da wadatarku. Za ku rasa kilo da yawa, amma ba kawai lalata nama zai zama ba. Kashi uku bisa uku na kilo shine asarar mai. Duk abin da ake kira "fat fat", sunadarai ne da gubobi. Ta yaya hanawar sukari zai haifar da sakamako na zahiri?Rage nauyi zai faru, da farko, saboda sukari ne wanda ya zama babban laifin ƙarin fam. Babu shakka dukkanin carbohydrates - har da gurasar hatsi gaba ɗaya, dankali ko apples - bayan ingestion ya juya ya zama glucose, yana ƙaruwa da jini a cikin jini. Babban matakan glucose yana motsa hanji don samar da karin yawan insulin. Kuma saboda wannan, jikin ya fara tara kitse maimakon amfani dashi azaman mai. Babban mahimmancin kauda nauyi akan abincin da baya da sukari shine “Hanyar 100”Dangane da “Hanyar 100,” bai kamata ka cire carbohydrates gaba daya daga abincinka ba. Ya isa don tabbatar da cewa kashi na yau da kullun na kilocalories da aka samo daga samfuran da sukari bai wuce 100 kcal. Duk sauran samfuran ana tsara su ta atomatik a matsayin "wadanda basu dace ba" - ba su ma buƙatar ƙidaya su. Lokaci zuwa lokaci, zaku iya biyan cakulan ko gilashin giya. An ba da shawarar, duk da haka, a ci galibi kayan lambu don samar da jiki ga 30 g na fiber a kowace rana, kazalika da isasshen adadin abubuwan gina jiki da bitamin. Ya kamata ku ci yadda kuke buƙata domin kada ku ji yunwar. Karanta akan: Sabon! Recipes don abubuwan rage cin abinci - abincin kalsiyam. Sauran ka'idodi don rasa nauyi bisa ga "hanyar 100"1. Kafin ku kawo wani yanki ko cokali a bakinku, kuyi tunani - kuna jin yunwa? Kayan lambu "Rashin daidaituwa" kayan lambu (waɗanda basu cutar da adadi ba) ya kamata su zama rabin rabin kowane hidimarku - sai dai, ba shakka, duk kwanon kayan abinci ya ƙunshi kayan lambu. Fats "Rashin daidaituwa" - rabon da yakamata ya sami ƙima, kamar kwalban kwalba, ko 30 ml (adadin zai iya zama ɗan ƙaramin girma ko ƙasa da yadda aka ƙayyade, amma ba wuce shi sosai). Tabbatar karanta game da mai a matsayin muhimmin bangaren abinci. Kalori daga sukari - Gwada kada ku ci koda adadin kuzari 100 daga samfuran sukari a cikin abincin guda. Raba kashi da aka bada shawarar duk rana. Domin kada ya wuce shi, marubucin abincin Jorge Cruz ya ba da shawarar barin adadin kuzari da aka samo daga sukari a ƙarshen rana. Don haka, zai zama maka sauƙi gare ka bi ƙaƙƙarfan iyaka. Hanyar abinci 100“Hanyar 100” tana ba ku damar tsara abincin ku da abinci gwargwadon jin daɗinku. Ya kamata mutum ya tuna cewa dukkan su ya ƙunshi samfuran "waɗanda ba a yanke musu ba", waɗanda aka jera a ƙasa. Bird - kaza, turkey, goose, duck. Qwai - kaza, duck, Goose. Kifi da cin abincin teku - kwalin, dutsen, halibut, shrimp, kifi, maskerel, mussel, fishfish, oysters, scallops, trout, sardines, tuna. Nama - naman sa, naman maraƙi (naman alade, ƙyallen katako ko cakulan), rago (sara, ƙyallen, cutlet), naman alade (gyada naman alade, naman alade). Kayan lambu 'nama' - burgers da sausages, tofu, soya tsiran alade. Kuna iya samun ƙarin bayani game da abincin furotin a nan: Abincin Ducan shine sabon abincin furotin na taurari.
3 Ganye da kayan ƙanshi. Basil, tafarnuwa, ginger, coriander (cilantro), Mint, barkono, faski, gishiri, albasa kore, thyme. Butter, zaitun, mai kayan lambu (kwakwa, linseed, sesame, avocado, oil gyada). 5 kayayyakin madara. Cheeses - gorgonzola, mascarpone, mozzarella, ricotta, soya cuku, brie, camembert, feta cuku, cuku gida, parmesan, gouda, cheddar. Avocado, albasa, lemun tsami, shayi, kofi, lemun tsami, mayonnaise, almon, mustard, ruwan inabin giya, kwayoyi (Brazil, macadib, cashew, cedar), tsaba (kabewa, sunflower), tumatir, burodi foda, sesame, flaxseeds, abinci soda, soya miya, stevia, ruwa mai walƙiya, ma'adinai da ruwan bazara. Samfuran menus don rage yawan sukari - ba mu da nauyi bisa ga "hanyar 100"Karin kumallo: 1 durƙusaccen kuli da man shanu, kofi tare da madara. Abun ciye-ciye: karamin yanki na cuku mai wuya. Abincin rana: Mix kofuna waɗanda 2 yankakken roman roman tare da cokali biyu na Kaisar miya, yayyafa tare da 1 tablespoon na grated cuku Parmesan da soyayyen shrimps 5. Abincin abinci: 1 yanki na turkey, farantin cuku. Karin kumallo: omelet 2, ¼ kofin yankakken paprika, ½ kofin alayyafo, ½ kofin grated cheddar cuku, yanka 2 na naman alade, kofi tare da madara. Abincin rana: ½ shugaban salatin letas tare da naman alade 2, yankakken 2 mai wuya-tafasasshen cokali, rabin yankakken tumatir, rabin yankakken tumatir, cokali 2 na bakin cuku mai tsami da cokali 2 na cokali 2. Abincin dare: 1 nono kaza marinated a cikin 1 tablespoon na Dijon mustard da cokali 1 na barkono, soyayyen a cikin 1 tablespoon na man zaitun. Ku bauta wa kaza tare da salatin da aka yi daga ganyen 1 alayyafo, ganye yankakken rabin, albasa 2 yankakken kore,, yankakken zubchini. Ku ɗanɗana salatin tare da man zaitun da vinegar. Karin kumallo: 1 durƙusaccen kuli da man shanu, kofi tare da madara. Abin ci: yanki guda na turkey naman alade, farantin cuku. A kusan hanya guda, hada kwanakin da ake ci game da abincin, alal misali, abincin da adadin kuzari 1000 kowace rana. Ganin cewa abincin yana da daidaituwa sosai, ana iya amfani dashi na dogon lokaci. Wataƙila waɗannan ka'idodin da aka ambata na iya zama al'adar ku na rayuwa.
Abincin mai santsi don asarar nauyi: 7 daga cikin abinci masu amfani ga kwakwalwa Abincin mai kaifin baki shine abincin da bashi da sukari wanda zai ba ku damar nuna ba kawai sha'awar kyakkyawa ba, har ma da ikon yin aiki cikin wayo yayin zaɓin abincin da ya dace a daidai gwargwado. Lokacin da nauyi asara ke tafiya hannu da hannu tare da ingantacciyar aikin kwakwalwar, ra'ayin cewa lokaci yayi da za ku canza dabi'unku na dindindin ba ya kawo bakin ciki, sai dai kwadayi. Abincin mai kaifin basira yana bawa mutum slimming damar da zaɓar samfuran kai tsaye cikin jerin manyan abubuwa. Ba daidai bane a manta da bukatun kwakwalwarmu. Don kyakkyawan aiki, yana buƙatar aidin - shi ne cewa alama kashi wanda aka lura da rashi a cikin abinci na mazauna mafi yawan yankuna na Rasha. Ba daidaituwa ba ne cewa walnuts suna ɗaukar madaidaicin "abinci don tunani": sun ƙunshi aidin a cikin taro mai amfani har ma da alama sun yi kama da ƙaramin kwakwalwa! MULKI: Shin abinci mai kaifin baki ya dace da mace mai aiki ta zamani?Haka ne, Na yi imani da cewa tsarin abinci mai kaifin baki daya ya dace da kowane salon rayuwa. Gabaɗaya, i, amma za ku ciyar da lokaci mai yawa don zaɓar abinci da abinci. A'a, kwanakin nan ba shi yiwuwa a gaba ɗaya don guje wa abinci mai sauri da kuma abubuwan dacewa. Na yi imani da cewa rayuwa ta canza, kuma sauki abinci mai sauki ne yanzu ya zama na zamani, saboda haka ba zan yi riko da irin wannan abincin ba. Kayan kwalliya | ||||
| matsawa | 0,3 | 0,2 | 63,0 | 263 |
| fatahe | 4,9 | 34,5 | 52,5 | 542 |
| matsawa | 0,3 | 0,1 | 56,0 | 238 |
| marshmallows | 0,8 | 0,0 | 78,5 | 304 |
| alewa | 4,3 | 19,8 | 67,5 | 453 |
| meringues | 2,6 | 20,8 | 60,5 | 440 |
| kuki | 7,5 | 11,8 | 74,9 | 417 |
| kek | 3,8 | 22,6 | 47,0 | 397 |
| kayan kwalliyar gingerbread | 5,8 | 6,5 | 71,6 | 364 |
| kullu | 7,9 | 1,4 | 50,6 | 234 |
| idin liyafa | 3,9 | 19,5 | 45,3 | 367 |
| zuma cake | 6,0 | 29,0 | 48,9 | 478 |
| cake da kuma cakulan | 6,8 | 23,3 | 49,7 | 436 |
| cakulan | 5,4 | 35,3 | 56,5 | 544 |
| cakulan fikinik | 7,4 | 28,8 | 56,6 | 504 |
Kayayyakin madara | ||||
| kefir 0% | 3,0 | 0,1 | 3,8 | 30 |
| yogurt na asali 2% | 4,3 | 2,0 | 6,2 | 60 |
Cuku da cuku gida | ||||
| cuku cuku | 11,0 | 13,0 | 3,0 | 174 |
| gida cuku 1.8% (mara mai) | 18,0 | 1,8 | 3,3 | 101 |
Sausages | ||||
| mai ciwon sukari mai dafa tsiran alade | 12,1 | 22,8 | 0,0 | 254 |
| kyafaffen minced tsiran alade | 23,0 | 17,4 | 2,7 | 259 |
| kyafaffen tsiran alade | 24,0 | 40,5 | 0,0 | 461 |
| sausages | 10,1 | 31,6 | 1,9 | 332 |
Giya da giya | ||||
| kayan zaki farin giya 16% | 0,5 | 0,0 | 16,0 | 153 |
| gin da tonic | 0,0 | 0,0 | 6,7 | 78 |
| giya | 0,3 | 0,0 | 4,6 | 42 |
| shampen | 0,2 | 0,0 | 5,0 | 88 |
Abincin Mummuna | ||||
| koren shayi | 0,0 | 0,0 | 0,0 | — |
| hibiscus shayi | 0,3 | 0,0 | 0,6 | 5 |
* bayanan suna cikin 100 g na samfur
Cikakken ko an taƙaita samfuran samfuran
Baya ga gaskiyar cewa duk abincin da kuke buƙatar ku ci ba tare da burodi da sukari ba, ya kamata ku bi wasu ƙarin ƙuntatawa:
- ka ce “a'a” ga kayan gwangwani, daskararrun abinci, kayan masarufi da kuma abubuwan ciye-ciye iri iri (guguwa, kwakwalwan kwamfuta, sandar masara) tare da kayan haɓaka dandano, dyes da gishiri mai yawa,
- daina shan giya, mara ƙanƙan giya da abin sha mai ƙarfi, suna ƙunshe da adadin kuzari, wani lokacin kuma sukari, gilashin giya mai bushe - wannan shine mafi girman da za'a iya yarda dashi,
- ayaba mai daɗi, guna, inabi, hutu, mangoes,
- abin da za a yi magana da taliya, burodi, kek, soda da kuma ruwan 'ya'yan leda, cakulan da Sweets - lalle ku manta da su,
- Kada ku ci semolina da garin alkama,
- iyakance kasancewar soyayyen, kyafaffen a cikin abincin, yana da kyau ku ci sabon salatin tare da man zaitun, kayan lambu da nama, a cikin gasa ko daga tanda.
Teburin Kayayyakin da aka hana
| Sunadarai, g | Fatalwa, g | Carbohydrates, g | Kalori, kcal | |
| soyayyen zucchini | 1,1 | 6,0 | 6,7 | 88 |
| gwangwani capers | 2,4 | 0,9 | 1,7 | 24 |
| dankali | 2,0 | 0,4 | 18,1 | 80 |
| gwangwani tumatir | 1,1 | 0,1 | 3,5 | 20 |
| koren wake | 2,0 | 0,2 | 3,6 | 24 |
| abarba na gwangwani | 0,1 | 0,1 | 14,0 | 57 |
| ayaba | 1,5 | 0,2 | 21,8 | 95 |
| zuma guna | 0,6 | 0,3 | 7,4 | 33 |
| dankalin turawa, kwakwalwan kwamfuta | 5,5 | 30,0 | 53,0 | 520 |
| caramel popcorn | 5,3 | 8,7 | 76,1 | 401 |
| salted popcorn | 7,3 | 13,5 | 62,7 | 407 |
Ganyayyaki da hatsi | ||||
| shinkafar semolina | 3,0 | 3,2 | 15,3 | 98 |
| alkama alkama | 11,5 | 1,3 | 62,0 | 316 |
Gyada da taliya | ||||
| alkama gari | 9,2 | 1,2 | 74,9 | 342 |
| noodles | 12,0 | 3,7 | 60,1 | 322 |
| spaghetti | 10,4 | 1,1 | 71,5 | 344 |
| bucatini | 12,0 | 1,2 | 71,0 | 350 |
| pancakes | 6,1 | 12,3 | 26,0 | 233 |
| murran lemu | 7,6 | 2,3 | 18,7 | 155 |
| fritters | 6,3 | 7,3 | 51,4 | 294 |
| murran lemu | 11,9 | 12,4 | 29,0 | 275 |
Kayan abinci | ||||
| Burodi | 7,5 | 2,9 | 50,9 | 264 |
| Bishi na birni | 8,4 | 2,2 | 52,8 | 270 |
| kalach | 7,9 | 0,8 | 51,6 | 249 |
| gurasar pita | 8,1 | 0,7 | 57,1 | 274 |
| donuts | 5,8 | 3,9 | 41,9 | 215 |
| pita | 7,4 | 0,8 | 49,9 | 242 |
| burodi | 7,5 | 2,1 | 46,4 | 227 |
Kayan kwalliya | ||||
| matsawa | 0,3 | 0,2 | 63,0 | 263 |
| fatahe | 4,9 | 34,5 | 52,5 | 542 |
| matsawa | 0,3 | 0,1 | 56,0 | 238 |
| marshmallows | 0,8 | 0,0 | 78,5 | 304 |
| alewa | 4,3 | 19,8 | 67,5 | 453 |
| meringues | 2,6 | 20,8 | 60,5 | 440 |
| kuki | 7,5 | 11,8 | 74,9 | 417 |
| kek | 3,8 | 22,6 | 47,0 | 397 |
| kayan kwalliyar gingerbread | 5,8 | 6,5 | 71,6 | 364 |
| kullu | 7,9 | 1,4 | 50,6 | 234 |
| idin liyafa | 3,9 | 19,5 | 45,3 | 367 |
| zuma cake | 6,0 | 29,0 | 48,9 | 478 |
| cake da kuma cakulan | 6,8 | 23,3 | 49,7 | 436 |
| cakulan | 5,4 | 35,3 | 56,5 | 544 |
| cakulan fikinik | 7,4 | 28,8 | 56,6 | 504 |
Kayan aiki da kayan yaji | ||||
| ketchup | 1,8 | 1,0 | 22,2 | 93 |
| mayonnaise | 2,4 | 67,0 | 3,9 | 627 |
| sukari | 0,0 | 0,0 | 99,7 | 398 |
Kayayyakin madara | ||||
| madara mai ɗaure | 7,2 | 8,5 | 56,0 | 320 |
| kirim | 2,8 | 20,0 | 3,7 | 205 |
| yogurt mu'ujiza | 2,8 | 2,4 | 14,5 | 91 |
Kayan abinci | ||||
| naman alade | 16,0 | 21,6 | 0,0 | 259 |
| naman alade | 23,0 | 45,0 | 0,0 | 500 |
| cutlets | 16,6 | 20,0 | 11,8 | 282 |
Sausages | ||||
| mai ciwon sukari mai dafa tsiran alade | 12,1 | 22,8 | 0,0 | 254 |
| kyafaffen minced tsiran alade | 23,0 | 17,4 | 2,7 | 259 |
| kyafaffen tsiran alade | 24,0 | 40,5 | 0,0 | 461 |
| sausages | 10,1 | 31,6 | 1,9 | 332 |
Kifi da abincin teku | ||||
| bushe roach | 46,4 | 5,5 | 0,0 | 235 |
| zafi kifi salmon ruwan hoda | 23,2 | 7,6 | 0,0 | 161 |
| squid (bushe zobba) | 49,1 | 1,9 | 3,0 | 226 |
| kyafaffen mackerel | 20,7 | 15,5 | — | 221 |
Man shafawa da mai | ||||
| man shanu | 0,5 | 82,5 | 0,8 | 748 |
| cream margarine | 0,5 | 82,0 | 0,0 | 745 |
| m kitse mai | 0,0 | 99,8 | 0,0 | 898 |
Giya da giya | ||||
| kayan zaki farin giya 16% | 0,5 | 0,0 | 16,0 | 153 |
| gin da tonic | 0,0 | 0,0 | 6,7 | 78 |
| giya | 0,3 | 0,0 | 4,6 | 42 |
| shampen | 0,2 | 0,0 | 5,0 | 88 |
Abincin Mummuna | ||||
| abin sha | 0,0 | 0,0 | 11,3 | 45 |
* bayanan suna cikin 100 g na samfur
Misalin menu na rana
| Karin kumallo |
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| Karin kumallo na biyu |
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| Abincin rana |
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| Manyan shayi |
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| Abincin dare |
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Sakamako da bita kan abinci ba tare da gari da mai daɗi ba
Akwai babban taron da aka sadaukar da shi game da abinci ba tare da burodi ba, har ma da wasu shafuka masu yawa game da yadda 'yan mata suka yi ƙoƙarin ƙin ɗanɗano da alkama na tsawon shekaru 1-2, da abin da ya bayar. Idan kayi nazarin kimantawa, galibi suna da inganci, saboda babu wanda yake tsammanin sabbin salatin ko ganyayyaki masu tsabta, nama, 'ya'yan itatuwa, legumes, abincin teku zai ba da haɓaka makamashi iri ɗaya, amma a lokaci guda yana hana matsalolin lafiya kamar ciwon sukari mellitus, atherosclerosis, ciwon mara, gallus da urolithiasis.
- Valeria, shekara 20 "... Koyaushe ya kasance mai hakori hakori. Buns, Sweets da gurasa - magani ne da rauni. Matsaloli koyaushe suna makale da hakan. Amma lokacin da na haɗu da kaina, na daina cin abincin haram, na canza kaina - halina da adadi na, na kashe kilo 3 cikin mako guda. Ina matukar farin ciki kuma ina ba da shawarar kowa ya jefa Rolls da Sweets a cikin sharan. "
- Eugene, dan shekara 38: «…Matar koyaushe ta lalatar da abubuwan kalaci. Amma lokacin da na kai kilogiram 115, na lura - lokaci yayi da zanyi, Na cire sukari da mirgine daga abincin. Kuma dai itace ya cancanci hakan. Tsawon watanni shida, ya sauke kilo 23, yanzu ba ma yin burodi, amma sai a gasa kifi, an dafa apple a dafa mai.
- Daria, 30 years old: «…Ban taɓa tunanin cewa broccoli, tafasasshen naman alade, cuku gida da shrimp zasu juya daɗi ba, kuma shirye-shiryen su zai zama mai ban sha'awa, amma lokacin da abokaina suka gaya mani, bayan sati daya na cin abinci, kun yi kama da kyau, na amsa da e, saboda na san tabbas ƙi mara adadin kuzari kuma lafiyata da halin hankalina ya inganta sosai. "
Yana da mahimmanci a tuna!
Babban abu shine ka ƙaunaci kanka kuma ka san gwargwadon - don faranta maka rai tare da ƙaramin gram 200 na salati, kifi, kayan lambu da 'ya'yan itatuwa, mafi mahimmanci - daga tanda, daga gasa, tukunyar jirgi biyu, kuma ba daga microwave ko daga kwanon soya ba.
Farashin abinci
Kudin abinci mafi yawan furotin marasa kariya ba tare da carbohydrates ya dan kadan sama da cin abinci daga abinci mai sauri ko akan sandwiches da taliya. Dole ne ku ci sau 4-5 a rana, kuna shirya kayan lambu da nama a hanyoyi masu “lafiya” kuma ku iyakance kanku da gishiri, kayan miya da barasa. Amma zaku ga cewa curd, turkey fillet, broccoli zai biya ku kusan 250 rubles a rana, saboda zaku koyi yadda ake cin abinci kaɗan, amma daidai ne!
Cin abinci mai gina jiki mara kyau: abinci mai kaifi
Abincin da ba shi da sukari ba kawai yana nufin rage nauyi a cikin nauyi, amma har da kiyaye matakan glucose na al'ada. Karka ɗauka cewa banda sukari kawai daga abincin, nauyi da girma zai fara raguwa.
Sugar yana inganta karuwar nauyi mai sauri saboda yana da babban ƙwayar glycemic index (GI), wanda ke nuna ƙimar karuwar glucose a cikin jiki. Hakanan, wannan manuniya yana nuna kasancewar glucose a cikin wasu samfuran.
Idan kana son shigar da jiki a cikin tsari da kuma kafa dukkan ayyukan jikin, bai kamata ba kawai ka ware sukari ba, har ma samfuran da ke dauke da babban glycemic index. Tsarin abinci mai gina jiki don wannan abincin zai bayyana a ƙasa, za a gabatar da menu mai ƙima, kazalika da amfanin GI don aiki duk ayyukan jikin mutum da ingantaccen yaƙi don wuce gona da iri.
Shin zai yiwu a rasa nauyi idan ba ku ci sukari ba
Akwai ra'ayi cewa al'ada an ci wasu samfurori, horarwa ko yin wasu abubuwa an inganta su a cikin kwanaki 21. Wannan ka'idodin kuma ya shafi abinci da asarar nauyi.Kodayake sukari yana da mahimmanci ga jiki (tunda yana da glucose, kuma yana da mahimmanci don aiki na yau da kullun), ban da farin sukari daga abincinku na dogon lokaci, zaku ga raguwa a kilo kilo akan sikeli. An tabbatar da wannan ta hanyar nazarin mutanen da suka dace da abincin da ke sama.
Yadda za a ƙi gurasa da Sweets
Akwai hanyoyi da yawa kan yadda za a bar yin amfani da burodi da sauran kayan abinci, sukari. Ofayansu shi ne samun ɗanɗanar abinci. Suna buƙatar cin abinci kawai don haifar da ƙiyayya. Bayan irin wannan maye, ba za ku ƙara son cin 'ya'yan itacen da aka hana ba. Gaskiya ne, kuna yin hukunci ta hanyar bita da masana masana abinci masu gina jiki, masana harkar abinci suka tabbatar da ingancin wannan hanyar.
Bayan haka, komai ya fito daga kan mutum, muradinsa. Babu wanda zai tilasta maka ka ƙi wannan ko wancan abincin har sai kai kanka kake so. Ka yi ƙoƙarin ƙin cin sukari a cikin abinci babu kuma? Sai ka saurara jikin ka. Fahimci dalilin da yasa kuke buƙatar irin waɗannan ƙoƙarin, nemi madadin abinci ba bisa ƙa'ida ba, alal misali, maye gurbin sukari da zuma. Bayan haka bayan abincin ku zai zama abin farin ciki.
Abincin ba tare da gari da mai dadi ba
Mashahurin Dr. Peter Gott ne ya bunkasa shi. Abincin da ba shi da burodi da Sweets za a rage yawan amfani da "kalori", ta hakan ne ke amfanar jikinku. Ana samun Carbohydrates a cikin cakulan, da wuri, mirgine da sauran samfura masu cutarwa. Ana amfani da ranakun 'Carbohydrate' wanda ake amfani da shi yayin da furotin ya hauhawa. Zaku iya shayar da kayan maye saboda kyakkyawan sakamako, idan baku iya shawo kan sha'awar shaye-shaye.
Ka'idodin abinci
Bayan ban da duk wasu samfuran masu cutarwa, irin su kayayyakin gasa, kek, kukis, abinci mara-nauyi da kuma gari-gari, akwai wasu ka'idoji. Waɗannan sune kamar haka:
- Madadin sukari, zaku iya amfani da kowane irin kayan zaki. Misali, zuma ta zahiri ko 'ya'yan itace sabo.
- Ya kamata ku yi hankali da samfuran da basu da alaƙa da Sweets: yogurt, ketchup da sauran biredi. Suna da sukari.
- Madadin taliya, zaka iya kuma ya kamata ayi amfani da kabewa ko zucchini spaghetti. Madadin kullu lasagna, alal misali, zaku iya ƙara zucchini grated a cikin tasa.
- Idan akwai contraindications don yin amfani da gluten (rashin lafiyan), to yana da kyau kuyi burodin da kansu. Ana iya yin wannan ta amfani da masara, shinkafa ko oatmeal.
- Sauya burodi da kayan miya yana da sauƙi. Misali, abincin da kuka fi so shine za'a iya yin shi akan asalin naman kaza ko nono kaza.
- An sake sarrafa sukari da sauran nau'ikansa.
Ruwan-Kayan Abinci
Abincin da ba shi da ƙoshin abinci yana kawar da duk sukari daga abincin, har ma da soda. Jerin abubuwan TOP 5 da aka yarda:
- ruwan 'ya'yan itace cranberry
- compote ba tare da sukari daga 'ya'yan itãcen marmari ba,
- chamomile broth,
- kowane shayi mara amfani
- nunannun karas ko ruwan lemun tsami.
Ana iya yin 'ya'yan itace daga' ya'yan itace da kayan marmari waɗanda kuke so. Ya kamata a hankali, samfuran tare da babban glycemic index suna da sukari mai yawa a cikin abun da ke ciki, sakamakon wanda matakin insulin a cikin jini ya hau. Broomile broth yana iya hanzarta haɓaka metabolism, dakatar da sha'awar abinci mai ɗauke da sukari da inganta haɓakar abinci (narkewa).
Kayan Kayan Kaya
An ce wannan samfurin "fararen mutuwa ne". Koyaya, sukari shine sucrose, wanda a cikin jiki ake canza shi zuwa glucose da fructose, kuma suna da mahimmanci ga mutane a matsayin tushen makamashi. Idan kuna son rasa nauyi, ya kamata ku ci abincin da ba ya ƙunshi carbohydrates mai sauri.:
Idan kun rage yawan abincin ku da carbohydrates, kuna jin rashin lafiya, zaku iya cin hatsi duka ko gurasar hatsin rai don karin kumallo ko abincin rana. Lokacin da kuke son kayan kwalliya da gaske, ana iya maye gurbin sukari tare da samfuran masu zuwa waɗanda zasu faranta muku rai da dandano:
- marshmallows
- Sweets na Gabas
- duhu cakulan
- pastille
- marmalade.
Yin amfani da wannan tsarin samfuran, wanda aka jera a ƙasa, zaku iya rasa 2 kilogiram na mako guda na abinci. Yana da mahimmanci a ci abinci a ƙananan rabo kowane sa'o'i 2-3.Wajibi ne a sha kusan 1.5-2 na ruwa a kowace rana. Tsarin abinci na abinci
Farar shinkafa mara-madara, madara mara skim, peach
Salatin kore tare da tuna, tumatir, karas ko wasu kayan lambu
Boiled waken soya
Nama a cikin tumatir miya, naman masara (polenta)
Koyi yadda ake zama masanin lafiyar abinci a cikin kwanaki 30 kuma sami ƙarin 50,000 rubles. a wata!
Bidiyo: kwana 21 ba tare da Sweets ba
Koyaushe ya kasance mummunan mummunan hakori. Abincin burodi, biscuits, Sweets da burodi - duk wannan magani ne da rauni. Matsaloli sun lalata kayayyakin abinci. Amma ta yanke shawarar cire kanta tare. Aka hana duk abincin da aka hana, canza halayen abinci, kuma a nan shi ne farkon sakamakon. 3 kilogiram Yayi matukar farin ciki! Ina ba da shawara ga kowa da kowa ya watsar da duk waɗannan Rolls da Sweets.
Matata koyaushe yin kek. Da farko komai ya yi kyau, amma bayan lokaci sai na fara lura cewa ina murmurewa. Kuma sai nauyin ya kai adadi na rikodin - 110 kg! Na yanke shawarar yin aiki, ban da duk wani kayan kwalliya mai dadi na ƙaunataccena. Kuma a, ya dace da shi. Saukad da kilogiram 6 a kowane wata! Ba wata bunƙasa ɗaya da zai faranta maka rai kamar madubi a madubi!
Bayan menopause da canje-canje na hormonal, ta warke sosai, lafiyarta ta kara lalacewa, kamar yadda yake ga mata da yawa. Haka ne, kuma a wancan lokacin na fi ƙaunar cin abubuwan cin nama. Ta ci abinci ba tare da sukari da gari ba, ta shiga wasanni kuma an rasa kilo 5 a cikin wata! My siffa na iya ba da rashin tsoro ga 'yan mata, jikina yana da tsayayye, fuskata tana ƙarami.
Labari mai zuwa - “Shekaruna ba tare da sukari da abinci ba”
Karshen bazara (2013), dawowa daga hutu, Na kalli hotunna a cikin hutu da tsoro. Idan na kasance mai saurin saurare, da tuni na mai da hankali ga kiraye-kirayen: abubuwa sun rikice, kallon cikin madubi ya canza da yawa, jiki ya fara ba da sigina. Amma kallon waɗancan siffofi ne kawai cikin fashin ruwa na farka. Kuma riskar riskar ma'auni, bayyananniyar fahimta ta zo - cikin gaggawa ya canza wani abu!
Gabaɗaya, ban taɓa cin gurasa ba har kusan shekaru 7, Na maye gurbin sukari da fructose na dogon lokaci, amma kowane nau'in cookies - croissants - cakulan ya zama wani ɓangare na abincin yau da kullun.
Ban taɓa cin abinci baA koyaushe ina fifita wasanni, amma a nan dole ne in yarda cewa dole ne mu kusanci batun a haɗe. A kan shawarar abokaina, na yanke shawarar gwadawa Abincin abinci. Dangane da lissafin da ke kan shafin, Na yi tsayayya da watanni 8 a cikin babban tsari sannan in gyara sakamako na dogon lokaci. A cikin Oktoba 2013, Na sami ƙarfi kuma na fara.
Tunda wannan labarin ba game da Duk bane, ba zan yi magana game da kwarewata ba. Zan ce kawai ga wadanda ba su sani ba, abincin yana da tsayayye, ya zama dole mu watsar da kayayyaki da yawa, gami da daga farin gari da sukari.
Da zaran na fara tabbatar da cewa ban cinye sukari ba, an juya cewa ainihin zahiri ne a cikin samfuran duka akan kantin sayar da kayayyaki! Ko da waɗanda ke, da alama, bai kamata ya kasance kusa ba. Dole ne in fara bin labulen a hankali kuma in maye gurbin yawancin samfurann da na fi so tare da wasu. Na kuma ƙaunace tare da shagunan da keɓaɓɓun kayayyakin yanayi, saboda suna da zaɓi da yawa ciki har da cakulan ba tare da sukari ba da sauran abubuwan kirki.
Gaskiya, ban iya tsayawa duk watanni 8 da aka shirya. Na yi ƙoƙari na taƙaita kaina tsawon watanni 4, sannan fara balaguro na kasuwanci, rashin iya girki, sai na fara rushewa. Wani lokaci har ma da burodi!
Amma duk lokacin da ta dawo ta tantance yadda take ji. Don haka, jikina yana buƙatar kimanin kwanaki 7-9 don sharewa daga “carbohydrates mai sauri” kuma wannan tsari ne maras dadi, watakila yayi daidai da lalacewar masu shan miyagun ƙwayoyi. (sukari yana da jaraba sosai, gwargwadon bincike).
Jin zuciyar sha'awar ci kullun, kuki ko wani abu inda sukari da gari, da alama kowane sel a jikin yana buƙatar hakan.
Pearshe na kwanaki 8-9 mummunan yanayi ne, yana da alama cewa duk farin ciki ya ɓace kuma komai yayi kyau (mai yiwuwa yayi kama da mummunan halittun masu siyarwar Harry Potter :) :). Idan kun iya jure wannan ambaliyar da ba ta daina ba, washegari na farka a cikin yanayi mai kyau da aka shirya don tumɓuke duwatsun.
Bayan “ɓarkewa” na ƙarshe a watan Yuni, (an barke gabaɗaya - oh, bagels!) Na sanya shirin a wayata wanda yake ƙidayar ranakun da kullun idan yana da wahala sosai don zuwa wurin in duba. Kwana 30, kwanaki 45, kwana 60 ... bayan haka ya zama mafi sauki.
Ban yi imani ba zan iya jure wa 100 kuma da gaske a shirye na tattake masu abin don farin ciki. Amma na yanke shawarar cewa zan fi kyau in gwada kwana 180. Kuma bayan wannan muhimmin abu cikin kwanaki 100 aka sake shi. Ba nan da nan ba, amma a wani matsayi na lura cewa gidajen burodin ba su dame ni ba!
Haka ne, daga lokaci zuwa lokaci Ina kallon kantin sayar da alewa wanda ya ƙware akan kyawawan abubuwa marasa amfani, amma mafi nisan, ba ƙasa da yawa. A cikin watan da ya gabata, ban taɓa zuwa ko kaɗan ba. Gurasar da suka sa a kan tebur a cikin gidan abinci ita ma ba ta dame ni ba kwata-kwata, kuma ina cin burgers ba tare da burodi ba, na bar shi a kan farantin karfe ... kayana na nuna min yau Kwanaki 168 ba tare da yin burodi ba kuma i, wannan lokacin ya isa ya sake ɗaukar jiki ba kawai, har ma da kwakwalwa zuwa sabuwar rayuwa.
Duk da gaskiyar cewa na yi watsi da abincin duk, na bar abubuwan asali: cikakken ƙin sukari, alkama da ƙarancin mai a cikin abincin da nake ci. Da kyau, babu dankali tukuna, amma wannan shine abokin gaba na 🙂
Abin farin ciki, a cikin lokacinmu akwai wadatattun abinci masu ƙoshin lafiya waɗanda za su iya maye gurbin abubuwan da ke sama. Madadin sukari Ina amfani da stevia, wani lokacin kadan zuma (a cikin desserts) da kuma abun zaki na yau da kullun ga kofi. Madadin farin gari - masara, buckwheat da oat bran. Ko da sami wanda zai maye gurbin couscous na ƙaunata.
Karyata sukari da yin burodi iri-iri kada su cutar da “psyche” din ku. Duk waɗannan “farinciki” ana iya maye gurbinsu da 'ya'yan itatuwa iri-iri. Sanin yawan adadin kuzari a cikin Tangerine ko wasu 'ya'yan itace, ba za ku taɓa yin watsi da su ba.
Don haka menene ya canza a wannan shekara?
Ba tare da sukari da gari ba, gaba daya na manta menene yamma bacci. Ee, a nan ne ainihin jin nauyi da kuma muradin bacci - ba su bane.
Jikina ya kuɓuta daga walƙiyar yunwar. Tunda sukari da farin gari sune tushen “carbohydrates mai sauri,” suna samar da hanzari na glucose a cikin jini, kuma abin takaici, suna hanzarta dakatar da ayyukansu, wanda ke ba da labari wanda ba za'a iya mantawa dashi ba game da yunwar rashin hauka, girgiza hannaye da sauran “abubuwan more rayuwa” waɗanda suke sa ku son cin abinci kusan ci gaba.
Palet dina na dandano ya inganta sosai! Kamar yadda ya juya, duk sukari da kuma birgima sosai gurɗa da ɗanɗano buds! Abincin ya zama mafi ban sha'awa a gaba ɗaya, Ina jin mafi kyawun launuka daban-daban na kayan ƙanshi da samfurori kuma na sami da yawa karin nishadi a kowane abinci.
Na gano adadi da yawa na sabbin samfura, kamar yadda na yi watsi da tsoffin. Ina matukar jin daɗin dafa abinci, bincika sababbin girke-girke kuma mamakin baƙi lokacin da suka gano cewa babu sukari a cikin kayan zaki ko kuma babu abinci mai ɗauke da abinci a cikin jita-jita.
Amma babban abu:
Na kawar da wannan shekarar daga 15 kg kuma ba sa dawowa.
Na gaba daya kawar da soyayya ga croissants, buns da sauran abubuwan jin daɗi. Ina zaune a gaban gidan burodi kuma ban taɓa tunanin tunanin shiga ciki ba!
Sai dai itace cewa bada sukari baya ma'anar barin Sweets! My tiramisu da cheesecake ne mafi tabbaci tabbaci!
Ya ku masu karatu, Rissana ta rubuta wani labarin a ci gaba da labarinta "A kan Abinci da Yunwar - sake nazarin abinci mai dacewa don asarar nauyi." 
