Tsarin glycemic da abun da ke cikin kalori na abinci: tebur, lissafi

Al'umma ta zamani suna ɗaukar waɗannan ra'ayoyi kamar banner: yadda za a sami ƙarin kuɗi, yadda za a sami lafiya da yadda za a rasa nauyi. Abin takaici, ba za mu amsa muku ba a farkon magana, amma za a bincika biyun da ya gabata game da dabaru kamar su glycemic index da kuma adadin kuzari na abinci (za a samar da teburin a ƙasa).

Hakanan zamuyi la’akari da babban akidar mabiyan wannan tsarin, la’akari da dukkan ribobi da mazan jiya.

Bishiyar shirin ilimi

Lyididdigar glycemic index (GI) ƙarin halayyar dukkanin waɗancan abubuwan ne waɗanda ke ɗauke da carbohydrates kuma jikin ɗan adam zai iya narkewa. Haƙiƙar maƙarƙashiya tana gaya mana cewa abubuwan da ke cikin kalori ba shine alamar ƙarshe da ya kamata ka mai da hankali ba. Haka kuma, bayanan glycemic index da adadin kuzari na samfuran ba su girma ko dai a ma'aunin kai tsaye ko inversely. A lokaci guda, GI yana iya yin tasiri mai kusan aiki don aiwatar da asarar nauyi fiye da darajar abinci mai gina jiki.

Tabbatarwa

Gabaɗaya, wannan jigon alama ce ta alama da ke nuna ƙimar lalacewar samfuran dake dauke da ƙwayoyin carbohydrates, idan muka kwatanta shi da ƙimar karuwar glucose mai tsabta, ma'anar yanayin da ake ɗauka a matsayin nau'i na daidaitacce kuma yayi daidai raka'a 100. A mafi girma da fihirisa, da mafi girma da kudi na cleavage samfurin. A cikin aiwatar da asarar nauyi, kar a manta da wannan manuniya kamar glycemic index na samfuran. Teburin rage cin abinci, wanda ya dogara da adadin kuzari, ba zai ba da sakamako mai inganci da tsawon lokaci ba tare da yin la'akari da GI ba.

Dietology ya zaɓi ya rarraba duk samfuran da ke dauke da carbohydrates zuwa rukuni uku - tare da ƙarancin matsakaici, matsakaici da babban glycemic index. Idan muka shiga tsaka mai wuya, to duk abincin da ke da babban GI suna da yawa cikin sauri, carbohydrates mara wofi, yayin da abinci tare da karancin GI yana sa mu farin ciki da jinkirin, carbohydrates mai rikitarwa. A cikin ƙarin daki-daki, ana iya yin nazarin glycemic index na samfurori (tebur ko jadawali) a cikin littattafan likitanci masu dacewa.

Sanya sukari sukari!

Kamar yadda aka ambata a baya, bin ingantacciyar hanyar rayuwa tana haifar da tunani da yawa. Wasu a cikin yanayin fitowar su suna iyakance carbohydrates zuwa matuƙar, suna fifita abincin furotin na abinci wanda bai bayyana ba. A wannan yanayin, zaku iya rayuwa kwana ɗaya ko biyu, bayan haka yanayin "barci mai barci" ya zama mai aiki - mutum yana jin gajiya kullun, yana son bacci kuma bai fahimci abin da ke faruwa da shi ba, saboda yana da ƙoshin lafiya kuma yana cin abinci daidai! Koyaya, daidaito irin wannan abincin baya ƙanshi. Bari mu buɗe wani ɗan ƙaramin sirri, wanda ya cika gefen kowa da tabbataccensa: daidaito ya kamata ya kasance cikin komai.

Rashin ƙwayar carbohydrates yana haifar da matsananciyar ƙwayar tsokoki da kwakwalwa, mutum ya raunana kuma ya sami rauni. Kyakkyawan hoto, ko ba haka ba? Ta halitta, ba lallai ne ku daina komai ba, kawai kuna buƙatar koyon yadda ake yin zaɓin da ya dace tsakanin ɗimbin samfuran da ke ɗauke da carbohydrates. Indexididdigar glycemic da abun da ke cikin kalori na abinci (an gabatar da tebur da ke ƙasa) zasu taimaka maka game da wannan.

Kyakkyawan carbohydrate, mara kyau carbohydrate

Carbohydrates sun bambanta da juna, amma yayin narkewa komai an canza shi zuwa glucose, wanda yake aiki a matsayin mai don jiki, yana samar dashi da makamashin da ake bukata. Yana kulawa da aiki na insulin, wanda aka samar a cikin ƙwayar cuta. Da zaran ka ci, insulin ya fara aiki. Saboda haka, aiwatar da aikin carbohydrates yana gamawa da farko.

Sakamakon guda ɗaya ne kawai don carbohydrates - glucose, amma adadin "zagayawa" ya bambanta.

Cikin sauri, cikin sauri!

Wadannan carbohydrates masu kara kuzarin masu motsa jiki suna shan kusan nan take, suna kara haɓaka sukari na jini. Kuma yanzu makamashi ya shiga amfani, sukari ya fadi kamar yadda ya fadi, sakamakon abin da kuka ji mummunan yunwar, duk da cewa kun ci kwanan nan. Jikin ya nuna cewa a shirye yake ya sake matse mai. Idan ba ku ciyar da duk wannan tarko na makamashi nan da nan ba (maraba ga ma'aikatan ofis!), To, nan da nan zai zauna a kan bangarorin ku a cikin mai.

Teburin abinci na asali

Kuma ga samfurin tebur ɗin da aka ambata a cikin wannan labarin fiye da sau ɗaya.

Tebur da ke nuna samfurori tare da ƙarancin ƙwayar glycemic index (ana ba da shawarar cin abinci koyaushe, amma duk da adadin kuzari)

№	Samfuri	Manuniyar Glycemic	Calorie abun ciki 100 grams
1	Sunflower	8
2	Tafarnuwa	10	46
3	Letas	10	17
4	Leaf ganye	10	19
5	Tumatir	10	18
6	Albasa	10	48
7	Farin kabeji	10	25
8	Namomin kaza	10	28
9	Broccoli	10	27
10	Kefir	15	51
11	Kayan gyada	15	621
12	Kwayoyi (cakuda)	15-25	720
13	Waken soya	16	447
14	Ganyen wake masu kyau	19	93
15	Kayan kwaro	19	316
16	Cranberries, Lingonberries	20	26
17	Fructose	20	398
18	Cherries	22	49
19	Cakulan mai tsami	25	550
20	Berries	25-30	50
21	Boiled lentil	27	111
22	Milk (duka)	28	60
23	Dry wake	30	397
24	Milk (skim)	32	31
25	Tashoshin ruwa	33	43
26	Yogurt mai karancin kitse	33	60
27	Pears	35	50
28	A apples	35-40	44
29	Gurasa Mai Girma	35	220
30	Gurasa sha'ir	38	250
31	Kwanaki	40	290
32	Hercules	40	330
33	Buckwheat porridge	40	350
34	Bishiyar daji	40	45
35	Ruwan 'ya'yan itace	40-45	45
36	Taliya Durum alkama	42	380
37	'Ya'yan itacen Citrus	42	48

Tsarin glycemic da abun da ke cikin kalori na abinci (tebur wanda ya ƙunshi samfuran ƙungiyar tsakiya.

№	Samfuri	Manuniyar Glycemic	Calorie abun ciki 100 grams
1	Peas gwangwani	43	55
2	Melon	43	59
3	Apricots	44	40
4	Peaches	44	42
5	Kvass	45	21
6	Inabi	46	64
7	Jan shinkafa	47	125
8	Gurasar burodin	47	210
9	Ganyen sabo	47
10	Ruwan innabi	49	45
11	Sha'ir flakes	50	330
12	Kiwi	50	49
13	Gurasar abinci mai +	50	250
14	Gwangwani na Gwangwani	52	116
15	Kirki	55	480
16	Brown shinkafa	55	350
17	Kukis na Oatmeal	55	440
18	Oat bran	55	92
19	Buckwheat groats	55	320
20	Boiled dankali	56	75
21	Mango	56	67
22	Ayaba	57	91
23	Rye abinci	63	250
24	Boiled beets	65	54
25	Semolina porridge a cikin madara	66	125
26	Raisin "Jumbo"	67	328
27	Hadin 'ya'yan itace da aka bushe	67	350
28	Soda	67	50
29	Gurasar fari	70	280
30	Farar shinkafa	70	330
31	Boiled masara	70	123
32	Maski dankali	70	95

Glycemic index da kalori abun ciki na samfuran (tebur na wakilai tare da saurin sharewa, yana da kyau a guji)

№	Samfuri	Manuniyar Glycemic	Calorie abun ciki 100 grams
1	Kankana	71	40
2	Alkama flakes	73	360
3	Gurasar Alkama	75	380
4	Kayan Faransa	75	270
5	Caramel Candies	50	380
6	Dankalin dankalin turawa	85	95
7	.An zuma	88	315
8	Rice shinkafa	94	350
9	Glucose	100	365

Wannan jerin abubuwan samfuran gani zasu baka damar sanya abincinka ya zama mai gaskia kamar yadda zai yiwu daga dukkan bangarorin ra'ayi, tunda teburin ya hada da bayanan glycemic index da kuma adadin kuzari na abinci a lokaci guda. Kuna buƙatar kawai zaɓar waɗancan samfuran waɗanda suke da karɓaɓɓen GI, kuma sanya su abincin "nauyi" tare da adadin kuzari na yau da kullun.

Alkalumman Samfuran Samfuran Ciwon Maganin Glycemic

Ya bayyana cewa manufar "glycemic index of abinci" (tebur) ba kawai ya bayyana ba. A cikin ciwon sukari, ana buƙatar abinci na musamman wanda ke kiyaye sukarin jini a matakin da ya dace. Ka'idar zabi kayan abinci daidai da na GI ya fara zuwa shekaru 15 da suka gabata kan aiwatar da tsarin abinci mai gina jiki wanda ya dace da masu cutar siga. Ta hanyar haɗuwa da glycemic index da adadin kuzari na samfuran da masana suka datse tsarin don dacewa, taɓar da abinci mai gina jiki ga masu ciwon sukari.

Nayi sauri don farantawa!

Yanzu bidiyo na yana gare ku "Motsa Asarar Asarar Kaya" . A ciki, na bayyana asirin rasa nauyi ga kowane kilo kilo, ba tare da yunwar da abinci ba! A ƙarshe, a ciki zaku sami amsoshin tambayoyin da yawa waɗanda suka ba ku azaba yayin aiwatar da gwagwarmaya tare da yin kiba!

Wannan haka ne don yau.
Na gode da karanta post na zuwa ƙarshe. Raba wannan labarin tare da abokanka. Biyan kuɗi zuwa blog ɗin.
Kuma kora a kan!

Alkaline rage cin abinci: tebur abinci, abincin abinci na alkaline na mako

→ Alamun hada hadarin hada jiki da jiki,
Yadda zaka tantance pH kai da kanka,
→ Wadanne abinci ne suke da alaƙar acid,
Mafi kyawun samfuran TOP-10 don daidaitawa,
Approx Kimanin abincin abincin alkaline.

→ Abin da ba za a iya ƙara wa oatmeal na abinci ba,
Me za'a iya karawa,
Its Fa'idodin oatmeal,
Yadda ake dafa abincin hatsi,
Recipes girke-girke na abinci.

Slimming smoothie. Smoothie girke-girke na blender tare da hoto

Mashahuri da masu smoothies,
→ Sinadaran abinci masu rage cin abinci,
Abin da ba za ku iya ƙara smoothies ba,
Recipes Abincin smoothie girke-girke,
→ Detox akan smoothies.

Nawa ake ci,
→ Sirrin abinci mai daɗi,
Yadda ake rarraba kayayyakin yau,
Menu Abincin abinci na mako,
Recipes girke-girke na abinci.

Bayyanar cututtukan zuciya,
→ Sanadin tashin zuciya,
Yadda za a kula da ƙwannafi tare da kwayoyin hana daukar ciki,
Medicine Maganin gargajiya,
Ciwon kirji yayin daukar ciki.

Ci Abin girke-girke na rage nauyi,
→ Nuna ra'ayi da sharhi,
→ Dokoki da hanyoyin aikace-aikace,
Yin amfani da man da aka shafa,
S Ribobi da fursunoni.

Abincin nau'in jini. Teburin samarwa ga kowane nau'in jini

Siffar abincin,
Abincin abinci mai gina jiki ta nau'in jini,
Types nau'ikan abinci guda 4 da nau'in jini,
→ Nunawa da sakamako.

Per Gwajin kayan aikinmu,
Nemo abubuwan rage cin abinci,
Back Bayani daga mahalarta gwajin,
→ Sakamako da gamawa na gwajin,
5 mafi mahimmancin dokoki.

→ Nau'in sahzams,
Amfana da cutarwa,
Stevia,
Ruct Fructose,
Bit Sorbitol da sauransu

6 rashin fahimta game da wacce mata suke son maza

Duk da cewa kowane ɗan adam yana da nasa dandano, akwai ɗimbin imani game da abin da mata ya kamata duk maza su so shi. Kafin daidaitawa da waɗannan ƙa'idodin, bari muyi tunanin cewa yawancinsu ba daidai bane.

Rage adadin kuzari 1200 kowace rana: menu na mako. Nazarin asarar rage cin abinci 1200 adadin kuzari

→ ficira ƙarancin adadin kuzari,
Abincin abinci 1200,
Yadda zaka zabi menu naka,
Standards BZHU ma'aunin lissafin,
Menu Samfuran menu.

Ofayan ɗayan hanyoyin tsarkakewa da rasa nauyi shine cikakken ƙin abinci da ruwa tsawon kwanaki. Tabbas, irin wannan hanyar tana buƙatar ruhun ciki mai ƙarfi da kuma fahimtar yiwuwar sakamako. Bai kamata a tafiyar da azumi a lokacin bushewa ba.

Barberry yana da kaddarorin masu amfani da yawa waɗanda muka rubuta game da su a cikin rubutunmu na baya. Daga cikin wasu abubuwa, barberry shima yana taimakawa rage nauyi. Saboda haka, ana iya amfani dashi yayin kowane abinci ko a ranakun azumi.

M kamar yadda iya ze, dalilan rasa nauyi su ne ainihin kyakkyawar niyya. Abubuwan da muke amfani da su na asali, masu zurfin tushe cikin tunanin mutum, wani lokacin suna soke duk ƙoƙarin da aka yi.

Sau da yawa, ƙoƙarin cin abinci daidai ko bin wani irin abinci, sai muyi baƙin ciki, mu ji haushi, mu rasa dandano na rayuwa. Ina so in sauke komai kuma a ci har a shara, kar a bayar da tsinuwa game da karin fam din. Wannan yana lalata mutane da yawa, wanda shine dalilin da ya sa fiye da 90% na dukkanin abubuwan rage cin abinci suna ƙare cikin gazawa. A wannan yanayin, a cikin dawowar da aka rasa kilogram 3-5, ana ƙara aan ƙarin. Don haka jiki yana amsa damuwa ga damuwa sakamakon rashin mahimman abubuwa masu mahimmanci.

Fashion don bakin ciki ya ba da bayanin yanayin sa. Mata da maza a duk faɗin duniya suna fama da matsanancin nauyi, suna fatan samun jituwa da kyakkyawa. Amma ga wasu mutane, yin kiba abu ne mai mahimmanci wanda suke ƙonawa. A shirye suke da su yi fina-finai don jaridu da mujallu, tashoshin TV da wallafe-wallafen kan layi, don ba da labarinsu, suna ƙoƙarin samun ƙarin nauyi don shiga cikin Littafin Guinness Records.

Kalmomin "ci da girma mai zurfi" yana sha'awar ma'anar ma'anarta. Duk wanda ya ci karo da matsalar wuce kima. Ya san cewa idan har akwai abin da ake buƙata, babu shakka za ku warke.

Amfanin abinci,
Menu na kwana 9,
→ Nunawa da sakamako,
Recommendations Shawarwarin abinci masu gina jiki
Abincin abinci ga wadanda basu wuce 50 ba.

Kalori abinci. Jerin da tebur na glycemic index da adadin kuzari abinci

Idan ka fassara kalmar "kalori" daga Latin, zaka sami "zafi", kalmar "kalori" tana nufin ma'anar kuzari a abinci. Koyaya, abun da ke cikin kalori shima yana shafar adon mai. Saboda haka idan kuna son rasa nauyi, yana da mahimmanci ku san abubuwan da ke cikin kalori na abincia hankali raba su.

A ƙasa zaku iya saukarwa da kwaɗaitar tebur na ƙimar caloric na ƙanƙancin abinci don ku koyaushe samun shi koyaushe.

>>> SADAUKAR DA TARIHIN KALMAR KALMAR darajar kuzarin abinci. Jerin da tebur na glycemic index na samfurori da adadin kuzari

Ga kowane mutum, ƙayyadaddun kalori na yau da kullun an ƙaddara daban, amma da farko, ya dogara da shekaru, jinsi da kuma irin nau'in aikin da mutum ya aikata.

Da mazan mutum, da adadin kuzari da yake buƙata. A akasin wannan, jikin da yake girma yana buƙatar ƙarin adadin kuzari.

Don kada nauyi ya sauya sama ko ƙasa, ya wajaba a ci gaba da bayanin littafin abinci mai gina jiki kuma a lissafa ƙididdigar kalori.

Idan akwai adadin adadin kuzari, za'a yi amfani da sashi don gina tsotse nama, idan abun cikin kalori yayi low, jiki zaiyi amfani da makamashi daga kitsen "kitse" don tabbatar da aiki na yau da kullun. Da kyau, idan akwai wadataccen wadata da amfani da makamashi, nauyin zai zama mai dorewa.

"Abun da ke cikin kalori" shine adadin kuzarin da ya shiga jiki kuma ya sami cikakkiyar nutsuwa.

Eterayyade yawan adadin kuzari a cikin samfurin mutum ta amfani da na'urar ta musamman - flask din calorimetric flask, masanin kimiyyar magin chemist Atwater ya yi ƙarni na 19.

Samfurin, daga abin da ya wajaba don gano abubuwan da ke cikin kalori, an sanya shi a cikin na'urar, sannan a ƙone shi, bayan waɗannan manipulations zafin da aka saki lokacin da aka amsa ana auna su.

Yawan adadin kuzari da mutum ke kashewa ana yin shi ne kamar haka; zafin jikin da yake samarwa ana auna shi a cikin kwanar. Bayan haka, lambobin da aka samo suna canzawa zuwa "adadin kuzari" kuma ana lissafta kimiyar ilimin kimiya da gaskiyar darajar samfurin.

Yana da mahimmanci a sani! Kusan dukkanin abinci suna dauke da adadin kuzari; ana samun adadin kuzari 0 a ruwa kawai. Bayanin kalori na samfuran na iya bambanta daga ƙasa zuwa ƙasa, saboda haka yana da mahimmanci a yi amfani da tebur iri ɗaya.

Kafin a ci gaba da lissafin, yana da muhimmanci a koyi ka’idar zinare - ya wajaba a lissafa abubuwan da ke cikin kalori kafin a ci abincin.

Don yin lissafi, Zaka iya amfani da tebur mai kalori musamman. Don yin wannan, kuna buƙatar auna kowane yanki na abinci, duba teburin kuma ƙididdige ƙarfin abincin.

Abin farin, ba kwa buƙatar samun ƙwarewar lissafi, akwai shirye-shirye da yawa waɗanda zasu taimaka a cikin lissafin. Don yin wannan, kawai saukar da wani shiri na musamman akan wayoyinku, shigar da bayananku, yana nuna nauyi, tsayi, shekaru, jinsi da nau'in aiki.

Ga kowane mutum, yawan adadin kuzari na yau da kullun zai bambanta, duk ya dogara da abin da aka saita.

Don gano ƙimar abinci mai ƙoshin abinci, kuna buƙatar lissafta shi a cikin dafa abinci, yin la'akari da kowane samfurin.

Shirye-shiryen zamani suna ƙididdige komai akan kansu, har ma la'akari da tasirin "tafasa"

Amma yana da mahimmanci a fahimci cewa ba a lissafta abun cikin caloric na samfurori daidai 100%, saboda haka Domin rasa nauyi, ya fi dacewa a kewaye sakamakon a kasa.

Abubuwan da ke cikin kalori na samfura sun dogara da hanyar da aka shirya shi. Don haka dafaffen samfurin zai ƙunshi ƙarancin abinci mai ƙima kamar stewed ko soyayyen.

Wani lokacin matsala tana tasowa yayin ƙayyade abubuwan da ke cikin caloric na hatsi, tunda sun kumbura cikin ruwa, sai ya zama ba a san yadda ake yin lissafin ba. A saboda wannan akwai tebur na musamman na hatsi da aka dafa.

Don haka, alal misali, adadin kuzari na 100 g na buckwheat a cikin nau'in raw shine kusan 310 kcal, kuma dafa shi cikin ruwa (a cikin girman 1: 2) zai zama 130. Idan an dafa porridge a cikin madara, abun da ke cikin kalori yana ƙaruwa.

Abubuwan daban-daban na nama sun bambanta da darajar abinci mai gina jiki.Don haka, idan makasudin rasa nauyi, ana bada shawara a ci turkey, kaza, naman maroƙi da naman zomo. Wadannan naman suna dauke da karamin kitse, sabanin alade, rago, goge.

Don yin ƙididdigar daidai, ya zama dole a yi la'akari da irin naman da za a ci. Misali, naman alade yana dauke da 260 kcal, yayin da wuya - 342.

Idan makasudin rasa nauyi, to ya kamata ku san wannan lokacin dafa abinci:

yana da kyawawa don cire fata daga tsuntsu, yana da mai kuma yayi daidai a adadin kuzari

Don kwatantawa: fata mai kalori kaza - 212 kcal, da tafashin fillet - 150 kcal.

Tebur ma'anar tebur na samfurori da adadin kuzari

Baya ga darajar kuzari, samfuran da ke dauke da carbohydrates suna da alamar glycemic. Yadda sauri abincin mutum ya dogara da abin da glycemic index yake.

Abincin da ke cikin babban GI yana haɓaka cikin sauri kuma yana ƙaruwa da yawa na sukari cikin jini. Suga, a biyun, yana tsokani fitsari zuwa tsalle mai tsayi a cikin hormone - insulin.

Ya kamata insulin ya rarraba glucose ko'ina cikin kyallen jikin, kuma idan ya wuce kima, insulin ya canza shi zuwa sel mai, yana sanya shi “a ajiye”.

Abubuwan ƙananan-GI suna ɗaukar tsawon lokaci don narkewa, cike su na dogon lokaci. Mutum yana jin cikakken lokaci mai tsawo, saboda bayan cin abinci tare da ƙarancin sinadarin GI babu hanzarin sakin insulin.

Abincin kalori mara kyau - labari ko gaskiya

Babu shakka dukkanin abinci suna dauke da adadin kuzari. Ta hanyar “abun da ke cikin kalori mara kyau” ana nufin lokacin ne Jiki yana ciyar da adadin kuzari fiye da yadda ake lalata abinci fiye da yadda yake samu.

Misali, ana cin kokwamba, yawan kuzarin wanda shine 15 kcal, yayin aiwatar da narkewa yana ɗaukar 18 kcal, ana samun adadin kuzari 3 tare da ƙarancin nuna alama. Domin tsarin narkewar abinci ya zama cikakke, jiki yana tilasta shan karfi daga mai mai.

Saboda wannan sabon kayan kayan masarufi, an gina abinci mai yawa. Yawanci, irin waɗannan samfurori suna da ƙarancin kalori, amma suna da wadatar fiber, waɗanda ke wucewa ta narkewa a cikin jigilar kaya, ba tare da shaƙa ba.

Jerin abincin kalori mara kyau da tebur

Samfuran da ke ba da adadin kuzari a jikin mutum tare da nuna alama mara kyau:

namomin kaza sunada karanci a cikin adadin kuzari, mawadaci cikin wahala mai narkewa,
Kale Kale - ya ƙunshi aidin da ma'adanai,
nama mai cin abinci, kifi, abincin teku - ana tilasta jikin ya saki dimbin kuzari don rushe furotin
fararen kabeji, broccoli, salatin Iceberg, radish, albasa, zucchini, kokwamba, eggplant, barkono mai daɗi - duk waɗannan kayan lambu ma suna da ƙarancin kalori,
apple, innabi, mandarin, lemun tsami, abarba - suna taimakawa wajen kashe kuzari mai yawa,
kirfa, coriander, ginger - za su kasance da amfani a gwagwarmaya don jituwa.

Kula! Kodayake duk waɗannan samfuran suna da abin da ake kira "abun da ke cikin adadin kuzari mara kyau", wannan baya nufin ana iya cinye su cikin ƙarancin adadin ba. Yana da mahimmanci a lura da ma'auni a cikin komai.

Tebur na samfuran samfuri tare da adadin kuzari "mara kyau"

Manufar cibiyar don asarar nauyi, "Dr. Bormental" - "Rai zai zama da sauki." Fiye da shekaru 14, wannan cibiyar likitanci ta ba mutane damar iya ɗaukar nauyi mai yawa bisa kawunansu, cimma nauyi da ake so, kuma mafi mahimmanci - ajiye sakamakon.

Asibitin na daukar kwararrun likitoci wadanda suka sadaukar da rayuwarsu ga kiba. Masu binciken sunyi magana a cikin babban taron duniya, suna rubuta takarda akan warware matsalolin kiba.

A Cibiyar Kula da Lafiya na Dr., masana abinci masu gina jiki suna zaɓin tsarin abinci mai kyau da kwanciyar hankali ga kowane abokin ciniki daban, yayin da suke ba da kulawa ta musamman ga yanayin tunanin mutum da motsin zuciyar mutum.

Masana suna lissafin adadin kuzari na yau da kullun don asarar nauyi ta amfani da kayan aiki na zamani, yin la'akari da halaye na kowane abokin ciniki.

Tare da taimakon sarrafa caloric, mutane suna koyon cin abinci yadda yakamata, suna kiyaye wannan al'ada a gaba.

Abincin-kalori ya hada da abinci wanda ke dauke da karancin adadin kuzari, amma jiki yana kashe mai karfi fiye da yadda yake karba don narke su.

Zero da abinci mara kyau na kalori - m Concepts

Wasu hanyoyi na asarar nauyi suna ba da shawarar cin waɗannan samfuran da rasa nauyi, amma yana da mahimmanci a fahimci cewa waɗannan samfuran ba zasu iya narke kitsen da aka tara tsawon shekaru ba. Don rasa nauyi ba tare da cutar da lafiyar jiki ba, dole ne a daidaita abinci mai gina jiki.

Yana da mahimmanci a sani! Idan kayi amfani da waɗannan samfuran cikin haɗuwa tare da abinci mai yawa, har yanzu baza ku rasa nauyi ba.

Amma idan kun maye gurbin abincin mai da mai kitse tare da abinci mai ƙirar kalori, ƙirƙirar ƙarancin kalori, mafarkin rasa nauyi zai zama na gaske.

Idan babban maƙasudi shine asarar nauyi, ba a bada shawarar ziyartar McDonald's ba, saboda yawancin samfuran cikin wannan hanyar sadarwa suna da adadin kuzari.

Idan ba zai yiwu a guji ziyartar McDonald's ba, zaku iya zaɓar abinci tare da ƙarancin adadin kuzari, kamar su Berry Smoothie (56 kcal), oatmeal (150 kcal), mai alamar kaji (Chicken tikka masalla) - 125 kcal ko salatin kayan lambu - 60 kcal.

Mafi yawan abincin-kalori na cibiyar sadarwa na McDonald dukkan nau'ikan sandwiches ne (Babban Brekfast Roll, Chicken Bacon, Big Teisi da sauransu), abun da ke cikin kalori daga 510 zuwa 850 kcal.

Bayan cin abinci sanwic, wanka tare da soda, kula da kanku don kayan zaki, zaku iya samun adadin kuzari yau da kullun. Bayan cin abinci mai sauri na carbohydrates, matakan sukari za su tashi nan da nan, za a yi wani harin da yunwa, kuma mutum zai so ya sake cin abinci, wanda idan babu makawa yana da nauyi.

Idan kuna son rasa nauyi, ba a so ku zagi abincin tarawa daga hanyar McDonald.

Shin zai yiwu a rasa nauyi, dogaro kawai akan allunan kalori

Don sanya jikinka tsari, zaka iya rasa nauyi tare da taimakon allunan kalori. Mutane da yawa sun tabbatar da misalin nasu cewa, kirga adadin kuzari, za ku iya rasa nauyi.

Kuna iya cin kowane samfurori, amma tabbatar da dacewa da abin da aka ba da shawarar adadin kuzari. A wannan al'amari, dagewa da tsari na yau da kullun suna da mahimmanci, kuna buƙatar auna kowane gram na abinci, rubuta shi kuma yi la'akari dashi.

Mutanen da ke da'awar cewa ƙididdigar kalori ba shi da tasiri sau da yawa "auna" abinci ta ido, suna mantawa da la'akari da kowane irin kayan ciye-ciye iri iri na Sweets da kukis.

Yawancin mutanen da suka rasa nauyi saboda kula da adadin kuzari suna tabbatar da cewa hanyar kirga adadin kuzari suna da tasiri sosai, kuma don rasa nauyi cikin sauri, yana da kyau ku haɗu da akalla motsa jiki na safe ko tafiya.

Mafi sauki game da tsarin abincin: “ku ci ƙasa da abin da kuka ciyar”, domin wannan ya ishe ku ƙidaya adadin kuzari, idan aka bawa kowane gram ci. Yin lissafin kalori zai taimaka wajen daidaita halayyar cin abinci, koya muku yadda za a zabi abinci mai ƙarancin kalori. A hankali, nauyin da ya wuce kima zai koma baya.

Kalori abinci. Yaya za a rage adadin kuzari da rasa nauyi? Kalli bidiyo mai ban sha'awa:

Kalori tebur na samfurori: yin aiki don sakamako! Nemo adadin kuzari da karin kumallo daga bidiyo:

An yi la'akari da mafi kyawun don rigakafin cututtukan cututtukan fata da kiba:

low GI na samfurori - daga 0 zuwa 55 (a wasu hanyoyin 0-45).
matsakaiciyar ƙimar daga 56 zuwa 75 (ko 46-55).
babban glycemic index - daga 76 zuwa 100 (ko daga 60).

Yi la'akari da yadda tsarin glycemic index da adadin kuzari suke da alaƙa.

Carbohydrates sune mahimman abubuwan makamashi a abinci. Suna ƙarshe sun zama glucose, wanda aka yiwa oxidized tare da ƙaddamar da makamashi. Bayan girman 1 g na carbohydrates, kilocalories 4.2 (kilogiram 17.6) an kafa su. Tare da sukari mai sauƙi da rikitarwa, mutum yana karɓar kashi 60% na adadin kuzari da ake buƙata.

An shawarar dattijo tare da motsa jiki matsakaici don cinye 350-400 g na carbohydrates na digestible kowace rana. Daga wannan adadin, sukari mai sauki ya zama bai wuce 50-80 g ba. Zaka iya inganta lafiyar ka kuma hana bayyanar da karin fam ta hanyar zabar carbohydrates da suke "daidai"

Garancin GI da ƙimar kalori alama ce ta halayyar 'ya'yan itatuwa da kayan marmari. Hakanan suna ƙunshe da adadin pectin mai yawa (0.4-0.6%), fructose. Dukkanin hatsi, taliya daga durum, da legumes suna da ƙanƙantar GI.

Olga Aleksandrovna Zhuravleva, Olga Anatolyevna Koshelskaya da Rostislav Sergeevich Karpov Hada magungunan antihypertensive a cikin marasa lafiya tare da ciwon sukari mellitus: monograph. , LAP Lambert Publishing Ilmi - M., 2014 .-- 128 p.
Gefaririririr. Physiology da Clinic, Gidan wallafa gidan wallafe-wallafen likitanci na jihar - M., 2014. - 452 c.
Karin V. Asali na Endocrinology. Moscow, Gidan Watsa Lantarki na Jami'ar Moscow, 1994.384 pp

Bari in gabatar da kaina. Sunana Elena. Na kasance ina aiki a matsayin endocrinologist fiye da shekaru 10. Na yi imanin cewa a halin yanzu ni ƙwararre ne a fagen aikina kuma ina so in taimaka wa duk baƙi zuwa shafin don warware matsalolin da ba ayyuka sosai ba. Duk kayan don rukunin yanar gizon an tattara su kuma ana aiwatar dasu da kyau don isar da sanarwa gwargwadon iko. Kafin amfani da abin da aka bayyana akan gidan yanar gizon, tattaunawa mai mahimmanci tare da kwararru koyaushe wajibi ne.