Tablearancin Kayayyakin Carbohydrate > Abincin don ciwon sukari

A cikin 'yan shekarun nan, abincin mai-mai-mai-mai-da kwalliya tare da mai ƙayyadaddun abun carbohydrate sun shahara sosai. Yi la'akari da tambayar menene irin abincin da ake ɗanɗana-carb yake, fasali da kuma dalilin sa.

Ana amfani da tsarin ƙarancin abinci na Carbohydrate don dalilai daban-daban: don asarar nauyi, tare da ciwon sukarijiyya kibaa hauhawar jini. Diarancin abincin carb (wanda ake kira abubuwan cin abinci) an kuma nuna su ga 'yan wasa da ke shiga cikin wasanni kamar wasan ƙwallo, wanda ke amfani da tsarin abinci na musamman - bushewa, wanda ke ba ka damar samun nutsuwa da bayyana mutum a cikin ɗan gajeren lokaci ta hanyar rage kiba a jiki da ƙara yawan ƙwayar tsoka. Kuma a cikin kowane alƙawarin da aka tsara na abin da ake amfani da shi don rage cin abinci tare da ƙananan abun ciki na sashin carbohydrate, akwai dokoki da nuances da yawa.

Carbohydrates babban aji ne na mahallin sunadarai, gami da sauki (monosaccharides) da hadaddun (polysaccharides) carbohydrates, kowannensu yana da tasiri daban-daban akan metabolism:

carbohydrates mai sauƙi - suna haɗuwa da sauri cikin jiki kuma kan aiwatar da metabolism ya rabu cikin monosugar (glucose / fructose). Suna da sauri a cikin jiki kuma idan aka karɓi wuce haddi, idan babu buƙatarsu, sai su juye su zama mai kitse ciki da ƙyalli. Lokacin amfani dashi, matakin sukari na jini ya tashi da sauri, wanda ke ba da jin daɗin jin daɗi, wanda shima yakan wuce da sauri. Abincin da ke kunshe da ƙwayoyin carbohydrates mai sauƙi sun haɗa da sukari, 'ya'yan itãcen marmari, zuma, jam, adana kayan abinci, kayan kwalliya, da sauran abubuwan leƙen asiri,
hadaddun carbohydrates (sitaci, glycogen, pectinzaren inulin) a hankali ana shafa su a jiki (tsawon lokaci 3-5 a mafi tsawo). Suna da hadadden tsarin kuma sun haɗa da yawancin monosaccharides. Suna rushewa a cikin karamin hanji, yawan shansu zai iya rage fizirin. Cikakkun carbohydrates suna haɓaka sukari jini a hankali, sabili da haka jiki yana cika tare da makamashi. Kayayyakin da ke kunshe da hadaddun carbohydrates (fiber, sitaci, pectin) sun hada da burodin hatsi gaba daya, farin shinkafa, hatsi da hatsi daga gare su, taliya, ayaba, abarba, 'ya'yan itatuwa da aka bushe.

A zahiri, abinci mai karancin carb yana daidaita matakai na rayuwa a jiki wadanda suke daidai da yunwar lokacinda metabolism sake juyawa gluconeogenesiswanda aiwatarwar samuwar glucose ta afku ne daga abubuwanda basa amfani da carbohydrate (glycerin, lactic / pyruvic acid, amino acidmai yawan kitse). A farkon lokacin azumi, ana inganta haɓakar metabolism na amino acid (furotin), wanda ya isa zuwa wani matsayi kuma ya ɗauki tsawon kwanaki 25-30, sannan amfani da furotin a matsayin "man metabolic" yana raguwa sosai, tunda tanadin da yake cikin jiki na iya raguwa zuwa wani matakin. A sa'i daya, an kara aikin hada karfi da hada hada hada-hadar mai da kitse.

A wannan matakin, a cikin yanayi na rashin ƙarfi na carbohydrates, metabolism na makamashi sauya daga carbohydrate zuwa lipid metabolism, wanda hadawan abu da iskar shaka da mai kitse tare da samar da tarin jikin ketone hidima a matsayin madadin makamashi. Don haka, karancin-carb, mai-mai mai yawa yana haifar da rashin ƙwarin jini. Takaitawa daga depot glycogen da kuma ci gaba mai saurin bunkasa ma'anar cikar yana taimakawa zuwa ragewa nauyi asara mai sauri.

Lokacin amfani da kayan abinci na wannan nau'in, ya kamata a haifa da hankali cewa ƙananan abun ciki na carbohydrates da fiber na abin da ke cikin abinci yana haifar da rashin wadataccen abinci bitamin da ma'adanai.Sabili da haka, kayan abincin da ke hana ci gaba da lalata ketosis na sanyi, koda kuwa an kara abubuwan da suka wajaba a cikin abincin, ana iya wajabta shi ga wani iyakataccen lokaci. A cikin bin ka'idodin ƙananan abinci na carb, yana da mahimmanci a jagoranci cewa hanyar ƙirƙirar jikin ketose yana haifar da yayin da carbohydrate a cikin abincin ya iyakance zuwa 100 g / rana.

Hypo-carbohydrate rage cin abinci don asarar nauyi

Ya dogara da ƙayyadaddun ƙuntatawa a cikin abincin adadin samfuran da ke ɗauke da ƙananan carbohydrates mafi sauƙi kuma, a mafi ƙarancin samfura, samfuran babban abun ciki na carbohydrates masu rikitarwa. A lokaci guda, abubuwan da ke cikin furotin a cikin abinci ya dace da ka'idodin ilimin halittar jiki, kuma an rage yawan kiba mai dan kadan. Dangane da haka, jimlar adadin kuzari na abincin yau da kullum an rage shi zuwa 1700-1800 Kcal / rana. Tionuntataccen carbohydrates a cikin abun da ke ciki don asarar nauyi a ƙasa da 120-130 g ba shi da shawarar ko ya halatta lokacin amfani da abincin abincin azumi na ɗan gajeren lokaci. Zaɓin samfuran - tushen carbohydrates ana ƙaddara shi ta ƙimar da ake buƙata na raguwa a cikin darajar kuzarin abincin yau da kullun, tsawon lokacin cin abinci da burin.

Abubuwan sukari da sukari da ke dauke da sukari, kayan kwalliya, abubuwan sha masu dadi, zuma, ice cream an cire su daga abinci, burodi da taliya da aka sanya daga gari mai inganci, shinkafa mai tsabta, semolina, kuma, idan ya cancanta, hatta babban rage karfin kuzari yana da iyaka (har zuwa 1000- 1200 kcal / day) wasu hatsi, dankali, wasu 'ya'yan itace da berries (inabi, ayaba,) drieda driedan itace da aka cire. Babban tushen carbohydrates yakamata ya zama abinci ya ƙunshi bitamin da ma'adanai masu arziki a cikin fiber na abin da ake ci - nau'in burodin abinci tare da ƙari da burodin alkama da keɓaɓɓu, ƙasa ko burodi gaba ɗaya, ganyaye, hatsi, zai fi dacewa duka hatsi ko kuma an adana wasu kayan casing (shinkafa, baƙuwar buckwheat, sha'ir / oatmeal), kayan lambu marasa 'ya'yan itace da berries marasa dadi.

Yana da mahimmanci a fahimci cewa abincin anti-carbohydrate tare da ragi / ƙuntatawa a cikin abincin sukari da samfuran da ke ɗauke da sukari ba ya nufin cewa sukari yana ba da gudummawa ga samun nauyi / haɓaka kibafiye da sauran carbohydrates. Kasancewar sukari a cikin abincin ba shi da mahimmanci don rage nauyin jikin mutum a cikin yanayi inda darajar kuzarin abincin ya zama ƙasa da amfani da makamashi. Ma'anar zaɓar tushen maɓallin carbohydrate shine cewa samfuran da ke ɗauke da ƙwayar carbohydrates suna da ƙimar abinci mafi girma (ƙirƙirar yanayi don rayuwar ɗan adam microflora na hanji, ta motsa motsi na ciki, ƙwayoyin cuta mai guba, cholesterol) kuma zai baka damar samun kwanciyar hankali mai dorewa fiye da kayayyakin da ke dauke da sukari.

Cararancin Abincin Carbohydrate - Tebur samfurin Kayan Carbohydrate

Don ƙirƙirar abincin abinci mai ƙarancin-carb, yana da mahimmanci a mai da hankali kan yawan abubuwan da ke cikin carbohydrates a cikin wasu abinci. Wannan bayanin yana nunawa a cikin tebur da ke ƙasa.

Ka'idojin ka'idodi na karancin abinci mai itace:

Ragewar abincin abinci na carbohydrates (mafi sauƙin sauƙi) zuwa 120-130 g / rana tare da dabi'un kimiyyar lissafi na abubuwan gina jiki da ƙuntataccen ƙuntataccen kitse (har zuwa 70-75 g / rana), akasari saboda rage ƙima na dabba mai ƙarfi. Matsakaicin hadaddun carbohydrates mai sauƙin kai yakamata ya zama 95 zuwa 5. Aƙalla 50% na furotin a cikin abincin yakamata a samar da samfuran dabbobi: ƙwai, kifi mai ƙoshin mai, nama, cuku gida, da abincin teku. Abincin kalori ya kamata ya bambanta tsakanin misalin 1700-1800 kcal / rana.
Babban cin abinci mai narkewar carbohydrates ya kamata ya kasance a farkon rabin rana. A abincin dare, kuna buƙatar bayar da fifiko ga abincin furotin.
Rage amfani da gishiri da abinci mai gishiri.
Abincin ya ragu, ba tare da ci da ci tsakanin abinci ba.
Cook ta amfani da hanyoyin rage cin abinci na sarrafa abinci - tafasa, tururi, simmer, gasa. Ba a yarda da kayan abinci ba da izini.
Yi amfani da aƙalla 2l / rana na ruwa mai kyauta.

Don haɓaka tasirin abinci mai ɗan ƙaramin ƙarfi, ana bada shawarar yin azumin kwanaki, tunda suna haɓaka tsarin tattara daskararru kuma yana bayar da tasu gudummawar wajen inganta haɓakar metabolism.

Koyaya, dole ne a fahimci cewa ƙarfin kuzarin kwanakin azumi ya bambanta a matakin 500-700 kcal / rana kuma yana da ƙarancin kayan samfurori, wanda ke haifar da ƙarancin abinci mai mahimmanci. abinci mai gina jiki. Saboda haka, ba za a iya amfani da ranakun yin azumi ba sau 1-2 a mako. Akwai zaɓuɓɓuka masu yawa sosai don kwanakin azumi - yawancin furotin (nama, kefir, kifi, cuku gida), carbohydrate ('ya'yan itace da kayan lambu), haɗuwa - kusanci kusa da tsarin abubuwan gina jiki da samfura zuwa daidaitaccen abinci.

Da ke ƙasa akwai zaɓuɓɓuka saboda kwanakin azumi:

Abincin Kefir-curd - 50 g na cuku mai karamin kitse da 200 ml na yogurt ko 1% mai kefir, sau 5 a rana,
Nama (kifi) abincin - 50-70 g na dafaffen nama (kifi), sau 5 a rana kuma 100-150 g kayan lambu (cucumbers, kabeji, tumatir) sau 5 a rana.

Kayan lambu da kayan abinci na 'ya'yan itace (250-300 kcal), wanda za'a iya ba da shawarar ga manya da maza da ke da irin abincin da suke ci, kuma ga masu cin ganyayyaki, suna da ƙarancin ƙarfi.

Abincin salatin - 250 g na kayan lambu mai tsabta a cikin nau'i na salads sau 5 a rana, idan ya cancanta tare da ƙari na 10 g kowace rana na kayan lambu ko 10% kirim mai tsami.
Kokwamba abinci - 300 g nunannun cucumbers, sau 6 a rana (1.5 kilogiram).
Abincin Apple - 250 g na raw ko biscuit apples sau 6 a rana (jimlar 1.5 kilogram).

A ranakun azumin ana barin shi ya sha ruwan kwalba mai cike da kwalba, furen daji, fure mai shayi. Gishiri yana iyakance zuwa 2-3 g / rana. A ranakun azumi, ya zama tilas a dauki kwamfutar hannu guda biyu na shirye-shiryen ma'adinan ma'adinai (Vitrum, Daidaitawa, Multimak, Vitamax, Abinci, Unicap, Multitabs, Kalam da sauransu).

Rashin Cutar Rashin Kazanta

A ciwon sukari -arancin carb yana cikin ɗayan matakan warkewa. An tsara wa irin waɗannan marasa lafiya abinci na warkewa, Lambar tebur 9 bisa ga Pevzner (a nauyi na al'ada). Abincin yana samar da raguwa a cikin abincin carbohydrates, amma raguwa gaba ɗaya a cikin abubuwan da ke tattare da ƙwayar carbohydrate ba a faɗi sosai ba kuma shine 3.5 g da 1 kg na nauyin haƙuri (matsakaita na 300-350 g / rana). Energyimar kuzarin abincin shine 2500 kcal. Tsarin menu ya ƙayyade mafi yawan carbohydrates mai sauƙi ga abubuwan da ke tattare da ƙayyadaddun kwayoyin halitta (95-100 g / day) da kitsen (75-80 g / day).

Abincin yana samar da iyakataccen abun ciki na sodium chloride (har zuwa 10-12 g / rana), abubuwa masu narkewa da cholesterol. Abubuwan da ke cikin samfuran abubuwan da ke kunshe da abubuwan abinci na lipotropic da fiber na abin da ake ci suna ƙaruwa (abincin teku, naman sa, naman maroki, cuku gida, hatsi mai kyau, burodin abinci mai yawa, kifin mai ƙiba, kayan lambu / 'ya'yan itatuwa). Lokacin da ya wuce kiba, abun da ke cikin carbohydrate a cikin abincin ya ragu zuwa 120 g a rana, kuma adadin caloric daga abincin ya ragu zuwa 1700 kcal (Tebur 9A) Rage abinci tare da rarraba uniform na carbohydrates.

Morearin abincin mafi tsauri don asarar nauyi shine Khayrullin abincin carbul-carb. Pewarewarsa shine cewa yawan kitse da abinci mai gina jiki a cikin abincin ba'a iyakance shi da ƙuntataccen ƙuntatawa na carbohydrates: ba fiye da 6-8 g kowace rana a cikin kwanakin farko tare da karuwa mai sauƙi a cikin abubuwan da suke ciki zuwa 20-40 g. , kowannensu yana nufin warware wasu matsaloli, ba don rasa ƙarin fam ba, har ma don inganta sakamakon.

Matakin motsa jiki - yana samar da raguwa sosai a cikin carbohydrates zuwa 0-10 g kowace rana. Tsawon lokacinta kwana 14 ne. Babban aikin shine fara tsarin ketosis kuma ƙarancin carbohydrates suna cikin abincin, da sauri an cimma burin. A wannan matakin, yawan shan ruwa (har zuwa lita 3 kowace rana), yawan ci-ma'adanai da ke haɗuwa da fiber na abin da ake ci sun nuna.
Mataki na asarar nauyi mai gudana - abincin abinci na mako-mako yana samar da haɓaka abubuwan da ke tattare da kayan abinci na yau da kullun ta 5 g. A lokaci guda, ƙimar asarar nauyi zai rage aiki.Sannu a hankali kawo adadin carbohydrates a cikin kullun wanda asarar nauyi ke ragewa kadan, amma baya tsayawa kwata-kwata. A matsayinka na mai mulki, a cikin mutane daban-daban wannan yana faruwa a matakin amfani da 20-40 g na carbohydrates kowace rana. Lokacin dakatar da asarar nauyi, rage carbohydrates, ta hanyar aiwatar da aikin ketosis. Dole ne ka yanke hukunci daidai wa kanka matakin matakin karuwar carbohydrate kan aiwatar da asarar nauyi ya ci gaba kuma a wane matakin yake tsayawa. Ga waɗansu, wannan matakin zai zama 15-30 g kowace rana (15 g - ci gaba da rasa nauyi, 30 g - dakatar da asarar nauyi), kuma don wasu - 40-60 g.
Matsayin tallafi na farawa - yana farawa lokacin da aka bar kimanin kilogram 3-5 kafin maƙasudin. A wannan matakin, dole ne a sassauta matakan rage nauyi, wanda aka samu ta hanyar kara yawan abubuwan carbohydrate a cikin abincin yau da kullun ta hanyar 10 g kowane daya da kuma kiyaye wannan saurin asarar nauyi (1.5-2 kg a wata) na watanni 2-3. A wannan yanayin, dole ne a ƙayyade matakin da ya dace na ɗaukar carbohydrate, asarar nauyi yana tsayawa kuma a wane ƙima na asarar nauyi ke da ƙima. A wannan matakin, ya kamata ku sani sarai da wane irin matakin karuwar carbohydrate ku daina dakatar da nauyi kuma a wane matakin kuka fara samun nauyi.
Matsayin tallafi shine abinci mai gina jiki a matakin karuwar carbohydrate wanda baya haifar da samun nauyi, a matsakaita yana daga 50 zuwa 100 g na carbohydrates.

A tsari, ba lallai ba ne a yi amfani da tsarin baki ɗaya, zaku iya zama a farkon, matakin ƙarfafawa har sai kun isa nauyin da kuke buƙata. Don cimma burin, fara a hankali ƙara yawan abubuwan da ke cikin carbohydrate na 5 g a mako daya.

Tushen abincin ya ƙunshi ƙananan nau'in mai-mai mai launin ja, kogin da kifayen teku (herring, tuna, kifin) a kowane dafa abinci, zomo da kaji (kaji, turkey), abincin teku, ƙwai na kaza, mai kayan lambu (zaitun, masara, sunflower), hatsi (buckwheat, alkama, oat da shinkafa).

Abincin ya kamata ya hada da cuku mai tsami, kirim mai tsami, cuku mai gida da sauran kayan kiwo mai kitse, man shanu da kayan marmari masu yalwar arziki a cikin fiber: karas, kabeji, zucchini, albasa, tumatir, kayan kwai, guna, ganyen seleri, zucchini, ganyen salatin, cucumbers, kore wake.

Hakanan zaka iya haɗa da walnuts, ƙyallen flax, gyada, zaituni a cikin abincinku. Kyakkyawan hanyoyin samar da carbohydrates sun hada da dankali da aka dafa ko dafaffen, bran, legumes (wake, lentil, Peas, chickpeas), kayan masara da abinci, da burodi.

Cararancin Abincin Carb: Fa'idodi da kuma rashin amfani da Tsarin Rashin nauyi

Amfanin fasahar asarar nauyi

1. Tsarin ya ƙunshi ƙarin furotin fiye da carbohydrates a menu. Wannan yana ba ku damar hanzarta tafiyar matakai na rayuwa. A sakamakon haka, tsarin narkewa kamar al'ada ne.

2. Yana hana samar da insulin da ya wuce kima. Wannan yana da mahimmanci sosai, tunda yawan insulin, wanda aka tsokane ta hanyar carbohydrates, na iya haifar da mummunar illa ga lafiyar ɗan adam.

3. Muscle yana dauke da glycogen. Idan an cire yawancin carbohydrates daga abincin, adadin wannan abun zai ragu. A sakamakon haka, jiki dole ne ya sami makamashi daga "kitsen mai".

4. Yawan rage cin abinci a cikin carbohydrates yana hana puffness, flatulence. An tsara abincin ne ta hanyar da duk ruwan da ya wuce ya bar jiki. Yana da kyau ga lafiya da jiki.

Rashin rage cin abinci

1. Hanyar rasa nauyi ba da shawarar ga waɗanda suka saba da motsa jiki, horo ƙarfi, art Martial Arts. Levelsarancin carbohydrate a cikin abinci yana rage yawan aiki na jiki. Mutum ba zai sami damar shiga tare da irin wannan ƙarfin ba kamar baya, zai ji gajiya, ya yi rauni.

2. Tsarin asara mai nauyi yana bukatar karfi da karfi. Abincin yana da tsayayye, ba mai sauƙin canja shi ba kamar yadda ake tsammani.

-Arancin carb: kayan masarufi da kayan yau da kullun

Wannan labarin ya bayyana dalla-dalla game da ka'idodin tsarin abinci mai ƙarancin carb wanda ya danganci cin abinci na zahiri ne kawai: waɗanne irin abincin da zaku iya ci, wanda ba za ku iya ci ba, haka kuma samfuran samfuri na mako guda.

Wannan abincin ya hada da kayan abinci na halitta, marasa amfani, maras nauyi. Akwai shaidun kimiyya da yawa cewa wannan nau'in abincin shine mafi kyawun zaɓi ga mutanen da suke son asarar nauyi, inganta lafiyar su da rage haɗarin cututtuka daban-daban.

Babban ka'idodin abinci mai gina jiki kan abinci mai ƙarancin carb

Jerin abincin da ya kamata ku ci ya dogara da yanayi da yawa, gami da lafiyayyen lafiya, irin ayyukan da kuke aikatawa, da kuma irin nauyin da kuke son rasawa. Yi la'akari da duk wannan a cikin hanyar jagorar gabaɗaya.

Can: nama, kifi, qwai, kayan marmari, 'ya'yan itace, kwayoyi, tsaba, kayan kiwo tare da mai mai yawa, mai "lafiyayyen" mai, mai da, wasu' ya'yan itace, hatsin da babu abinci.

Ba zai yuwu ba: sukari, ingantaccen masara ta alkama, alkama, mai iri, fats, “abinci” da abinci mai-mai mai yawa, abinci mai sarrafa gaske.

Abincin don Guji

Kada ku ci waɗannan nau'ikan abinci guda 7 (wanda aka shirya shi da tsari mai mahimmanci):

Sukari: abubuwan sha mai taushi, ruwan 'ya'yan itace, agave, Sweets, ice cream da sauransu.
Abincin Gluten Free: alkama, zube, sha'ir, hatsin rai. Hakanan an hada da burodi da taliya.
Trans fats: "Hydrogenated" ko kuma wani bangare "hydrogenated" mai.
Sinadarin Omega 6 mai kitse: linseed, waken soya, sunflower, masara, saffraw, rapeseed da itacen innabi.
Artificial Sweeteners: aspartame, saccharin, sucralose, cyclamates da potassium acesulfame. Yi amfani da stevia maimakon.
Abubuwan Lafiya na Fatarancin Abinci da Abinci: yawancin kayan kiwo, hatsi, busasshe, da sauransu.
Abubuwan da aka sarrafa sosai: idan da alama an yi su ne a masana'anta, kar ku ci su.

Kullum ku karanta jerin kayan masarufi, koda kuwa samfuran suna "abinci mai kyau".

Jerin Abincin Carbohydrate - Abubuwan Abinci don Ci

Abincin ku yakamata ya dogara da waɗannan abubuwan sarrafawa na yau da kullun, ƙananan carb, abinci mara amfani.

Nama: naman sa, tunkiya, naman alade, kaji da sauransu. Zai fi kyau daga dabbobi da tsuntsayen ciyawa.
Kifi: kifi, kifi, haddock da sauransu. Kifi na daji ya fi kyau.
Qwai: wadatacce tare da omega-3s ko daga ciyawar ciyawar ciyawa.
Kayan lambu: alayyafo, broccoli, farin kabeji, karas da sauransu.
'Ya'yan itace: apples, lemu, pears, blueberries, strawberries.
Kwayoyi da tsaba: almon, walnuts, sunflower da sauransu.
Manyan Kayan Fatma: cuku, man shanu, cream, yogurt.
Kima da mai: man kwakwa, man shanu, man alade, man zaitun da mai kifi.

Idan kuna buƙatar rasa nauyi, yi hankali tare da cuku da kwayoyi, saboda yana da sauƙin sauƙaƙe shi. Kada ku ci fiye da ɗaya 'ya'yan itace a rana.

Za a iya ci abinci a iyakataccen adadi

Idan kuna da ƙoshin lafiya, aiki, kuma ba ku da kiba sosai, kuna iya wadatar ku ci carbohydrates kaɗan.

Tubers: dankali, dankali mai daɗi da sauransu.
Abincin Gluten Free: shinkafa, oats, quinoa da sauransu.
Legends: lentil, baƙar fata, wake, da sauran su (idan kuna son su).

Kuna iya cin abinci cikin matsakaici idan kuna so:

Cakulan duhu: Zabi samfuran halitta tare da kayan koko 70% ko sama.
Wine: Zabi giya mai bushe ba tare da kara sukari ko carbohydrates ba.

Cakulan duhu yana ƙunshe da adadin antioxidants kuma yana iya zama mai kyau ga lafiyar ku idan kun ci shi cikin matsakaici.Koyaya, tuna cewa cakulan duhu da barasa zasu iya yin illa ga burin ku idan kun ci / sha da yawa.

kofi
shayi
ruwa
abubuwan sha masu kazamar ma'ana ba tare da kayan zaki ba.

Makon sati guda karat misali misali

Wannan misali ne mai cikakken tsarin abinci na sati bakwai. Kayayyaki daga wannan jerin suna samar da ƙasa da gram 50 na carbohydrates a kowace rana, amma, kamar yadda aka ambata a sama, idan kuna lafiya da aiki, zaku iya ƙara adadin su.

Litinin

Karin kumallo: omelet tare da kayan lambu daban-daban da aka soya a man shanu ko man kwakwa.
Abincin rana: yogurt madara (daga ciyawar da saniya ke ciyar da ita) tare da shuki da ruwan lemo a hannu.
Abincin dare: sandwiches (ba gurasar man shanu ba), an yi amfani da shi tare da kayan lambu da miya.

Talata

Karin kumallo: naman alade da qwai.
Abincin rana: ragowar sandwiches da kayan marmari daga abincin dare.
Abincin dare: salmon tare da man shanu da kayan marmari.

Laraba

Karin kumallo: qwai da kayan lambu da soyayyen mai ko kwakwa.
Abincin rana: shrimp salatin tare da ɗan man zaitun.
Abincin dare: soyayyen kaza da kayan lambu.

Alhamis

Karin kumallo: omelet tare da kayan lambu daban-daban da aka soya a man shanu ko man kwakwa.
Abincin rana: smoothies sanya daga madara kwakwa, berries, almon da furotin furotin.
Abincin dare: soyayyen nama da kayan marmari.

Juma'a

Karin kumallo: soyayyen qwai da naman alade.
Abincin rana: salatin kaza da man zaitun.
Abincin dare: sara naman alade tare da kayan lambu.

Asabar

Karin kumallo: omelet tare da kayan lambu daban-daban.
Abincin rana: yogurt madara (zai fi dacewa daga ciyawar saniya) tare da berries, kwakwa da dinbin walnuts.
Abincin dare: meatballs tare da kayan lambu.

Lahadi

Karin kumallo: soyayyen qwai da naman alade.
Abincin rana: Smoothie da aka yi da madara mai kwakwa, a ɗan kirim, berries, da furotin na dandano cakulan.
Abincin dare: gasasshen fuka-fukan kaji da karamin alayyafo.

Haɗe kayan lambu da yawa a cikin abincinku. Idan makasudin ku shine kasancewa a kan gram 50 na carbohydrates kowace rana, to kuna iya cin kayan lambu marasa iyaka da 'ya'yan itace guda 1 da zasu zaba kowace rana. Hakanan, idan kuna lafiya, idan baku wuce haddi ba, kuma kuna da salon rayuwa mai aiki, zaku iya kara dankalin turawa da dama, gami da dankalin turawa, da wasu hatsi, kamar su shinkafa da mai.

Zaɓuɓɓuka don ƙananan carb “abun ciye-ciye”

Babu wani dalilin dalili da zai ci abinci sau 3 a rana. Amma idan kuna jin yunwa tsakanin abinci, zaku iya amfani da waɗannan abubuwan ciye-ciye marasa galihu waɗanda suke da sauƙin sauƙaƙewa:

wani 'ya'yan itace
low yogurt mai kitse
kwai mai wuya-qwai ko qwai biyu,
karas
ragowar abincin jiya,
dintsi na kwayoyi
wasu cuku da nama.

Abinci a cikin gidajen abinci

A yawancin gidajen abinci, zaku iya canza sauƙin kayan abinci a cikin jita-jita kuma sanya su zama kama da ƙananan carb.

Umarni nama ko kifi shine babban aikin ku.
Nemi don soya abinci a cikin man yau da kullun.
Nemi karin kayan lambu a maimakon gurasa, dankali, ko shinkafa.

Productsarancin Kayan Carb: Jerin Siyayya

Babban ra'ayin zai zama siyayya a cikin manyan kantuna inda ya fi samun duk samfuran da ake buƙata.

Zai fi kyau siyan samfuran halitta da dabbobi daga dabbobi / tsuntsayen da ke da ciyawa, amma fa idan zaku iya.

Ko da ba ku sayi samfuran halitta ba, abincinku har yanzu zai zama sau dubu mafi kyau ga tsarin abinci na yau da kullun: zaɓi ƙananan abincin da aka sarrafa wanda zai dace da dukiyar ku.

nama (naman sa, rago, naman alade, kaji, naman alade),
kifi (kifi mai, musamman kifi),
qwai (zaɓi mai arziki a cikin omega-3 mai mai kitse ko ƙwai daga ciyawar ciyawar ciyawa idan zaku iya iyawa)
man shanu
kwakwa mai (zaɓi Virginarin Budurwa),
mai
man zaitun
cuku
kirim mai kitse
kirim mai tsami
yogurt (duka, ba a saka ba),
'Yayan ruwan fure (zaka iya siyan daskararre),
kwayoyi
zaituni
sabo kayan lambu: ganye, barkono, albasa da sauransu,
kayan lambu mai sanyi: broccoli, karas, hadadden abinci daban-daban,
gyada salsa
kayan yaji: gishiri mai gishiri, barkono, tafarnuwa, mustard da sauransu.

Da wuri-wuri, ana bada shawara don cire duk "gwaji" mara kyau daga kayan kwalliya: kwakwalwan kwamfuta, lemo, ice cream, abubuwan sha, ruwan giya, burodi, hatsi, kayan abinci (gari alkama da sukari).

-Arancin-carb abinci mai santsi. Jerin samfuran Carbohydrate

Yau, kowane mutumin da ke mafarkin yin ban kwana ga karin fam ya ji game da shirye-shiryen abinci na Ducan, Pevzner, Atkins.

Kowane ɗayan waɗannan abubuwan rage cin abinci yana da wasu halaye, amma tushe ba ya canzawa - ƙananan ƙananan carb.

Yana da sauyawa zuwa jita-jita waɗanda ke dauke da ƙananan taro na carbohydrates, ana ɗauka ɗayan ɗayan hanyoyi masu tasiri don kawar da nauyin wuce kima.

Mahimmancin abincin ƙarancin carb

Babban burin, wanda ke yin biyayya ga zabin abinci mai ƙarancin carb, shine tilasta jiki ya rama don yunwar makamashi saboda yawan kuzarinsa, yana kawar da su. Rashin carbohydrates, wanda shine tushen kuzari, yana haifar da "yunwar". Rage yawan adadin kuzari na abinci a wannan yanayin ba ya taka rawa ta musamman.

Carbohydrates yawanci ana kasu kashi biyu: jinkirin da sauri. Abubuwan abinci masu ƙananan ƙananan carb suna ɗaukar jiki nan take, suna haifar da mummunan lalacewa ga adadi. An rage yawan amfani da su, yayin da jinkirin carbohydrates waɗanda ke buƙatar fashewa na dogon lokaci suna da hakkin kasancewa a menu na rasa nauyi.

Rage cin abincin carb: ribobi da fursunoni

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

The muhawara don kamar haka:

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

Yawan Carbohydrate

Ba shi yiwuwa a cire sukari gaba daya daga abinci. Tabbas, kawai akan abincin furotin, aikin hankali da aiki na jiki ba zai yiwu ba. A rana ta biyu na irin wannan abincin, nutsuwa, rauni da rashin tausayi sun bayyana.

A kan karancin abinci-carb, wannan baya faruwa. Tasirin menu yana ba ku damar kula da lafiyar al'ada kuma a lokaci guda a rasa ƙarin fam.

Lokacin yanke shawarar ci gaba da tsarin abinci, kuna buƙatar sanin mafi kyawun adadin carbohydrates: 100-150 grams ya kamata a cinye kowace rana (3-5 ya kamata a cinye kilogram 1 na nauyin jiki). Bugu da ƙari, fiber ya kamata ya zama 30-40, kuma sitaci, sukari - 110-120 grams.

Yana da mahimmanci raguwa a cikin matakan sukari yana faruwa a hankali. Da farko kuna buƙatar sake fasalin abincin ku na yau da kullun, ƙayyade abubuwan da ke cikin abubuwan da ke cikin su. Na gaba, kuna buƙatar ƙirƙirar menu don kwanaki 7, yayin rage carbohydrates kowace rana har zuwa mafi kyawun matakin.

Yana da mahimmanci a lura cewa yawan sukari a ƙasa na al'ada yana da haɗari saboda matsaloli tare da narkewa, narkewar jiki. Wasu masana ilimin abinci suna ba da shawara mitar kwanakin abinci mai ƙarancin carb tare da kwanakin ɗora don ƙarin asarar nauyi mai nauyi.

Kifi, abincin teku, nama

Tsarin abincin Robert Atkins zai yi roko ga masu son kifi da abincin teku. An bada shawara a ci kifayen teku. Tun da kogin ya ƙunshi ƙarin abubuwan kwayoyin da ke aiki a matsayin tushen kuzari.

Yana da amfani a haɗa trout, flounder, mackerel, salmon, tuna a cikin abincin abinci mai ƙarancin-carb. Irin waɗannan jita-jita za su daidaita jikin tare da sunadarai masu haske da mayukan acid na polyunsaturated.

Amma ƙara cin abincin teku a menu, kuna buƙatar yin hankali. Tunda a yawancin adadin irin wannan abincin a wasu mutane na iya tayar da haɓakar halayen rashin lafiyan cuta. Naman nama, an bada shawarar hada kaji, ducklings, goose, turkey a cikin abincin. An ba da shawarar nama da kayan sawa da samfuran kifi (sausages, sausages, abincin gwangwani, naman alade) ba da shawarar ba.

Galibi irin waɗannan samfuran suna ɗauke da sukari mai yawa. Sabili da haka, yanke shawarar siyan irin wannan abincin, dole ne a hankali bincika bayanin da aka nuna akan lakabin. Don shirya menu daidai, yana da amfani don sanin yawancin carbohydrates da aka samo a cikin nau'ikan kifi da nama.

Tebur da ke ƙasa yana nuna abin da za ku iya ci a kan ƙaramin abincin carb, wanda ke nuna adadin carbohydrates a cikin kilo 100 na samfur:

Sunan samfurin	Yawan carbohydrates da giram 100 na samfurin
Alade, naman maroƙi, naman sa, rago	0
Kifi na teku (sabo, Boiled, kyafaffen)	0
Ducklings, kaza, zomo, Goose	0
Shrimp	0
Baki, jan caviar	0
Kulle	0
Steak	0
Tsiran alade	Daga 0,5
Qwai	0,5
Tekun Kale	1
Lobsters	1
Milus sausages	1,5
Doctoral tsiran alade	1,5
Naman sausages	1,5
Sausages alade	2
Squid	4
Mussel	5
Oysters	7

Abubuwan samfuran da ke sama don abinci mai ƙarancin carb suna da matuƙar shawarar a saka su a cikin abincinku na yau da kullun ga waɗancan mutanen da ke ƙoƙarin cire karin fam.

Baya ga nama da kifi, kayan lambu ya kamata ya kasance akan menu. Wasu mutane suna tunanin cewa ba za ku iya cin irin wannan abincin ba a abincin da Robert Atkins ya ba shi. Amma wannan dabara ce: yawancin 'ya'yan itace da kayan marmari kayan lambu suna taimakawa wajen rasa nauyi. Babban abu shine a zabi waɗancan abincin da ke ɗauke da ƙarin fiber.

Jerin abincin abinci mai karancin abinci yana da mai zuwa:

Tebur da ke ƙasa yana nuna adadin carbohydrates a wasu kayan lambu:

Sunan samfurin	Yawan carbohydrates da giram 100 na samfurin
Brussels na tsiro, farin kabeji da kabeji na hunturu, namomin kaza, tumatir, seleri, kokwamba	0
Boiled karas	1
Boiled wake	1,5
Boiled beets	2
Boiled Peas	3
Boiled dankali	3,5
Dankalin turawa da aka soya	7,5

Ya kamata a ɗauka a hankali cewa abubuwan da ke cikin carbohydrate a cikin kwano ya dogara da yawa akan hanyar shirye-shiryensa. Saboda haka, ba a shawarci masana harkar abinci ba da kayan lambu da ke soya. Yana da kyau a tururi su, tafasa ko stew.

'Ya'yan itãcen marmari da berries

An yarda da wasu berries da 'ya'yan itatuwa don amfani yayin abincin Robert Atkins. Abarba, plums, gwanda, apricots suna da amfani musamman. Wadannan abinci suna kara kona kitse. Hakanan zaka iya bambanta abincinka tare da strawberries marasa amfani da sukari.

Ciki har da gwanda a cikin abincinku zai taimaka

Inabi, lemu, lemu da lemun tsami ba zai yi lahani ba. Wadannan 'ya'yan itatuwa zasu wadatar da jiki da bitamin da zare. A cikin adadi kaɗan an kuma ba shi izinin cin pears, tangerines da inabi. Abubuwa masu amfani waɗanda aka samo a cikin 'ya'yan itace da' ya'yan itace zasu taimaka wa jiki yayin cin abinci.

Tebur da ke ƙasa yana nuna abubuwan sukari na wasu 'ya'yan itatuwa da berries:

Sunan samfurin	Yawan carbohydrates da giram 100 na samfurin
'Ya'yan innabi, rassa, strawberries, kankana	1
Oranges, apricots, tangerines	1,5
Peaches, pears, apples	2
Cherries	2,5
Inabi	3
Ayaba	4
Turawa	8
Kwanaki	12,5
Raisins, raisins	13

Ganin abin da ke cikin carbohydrate na abinci, zaka iya zabar waɗancan 'ya'yan itatuwa da berries waɗanda zasu iya taimaka maka rasa nauyi.

Kuna buƙatar sanin domin ku hanzarta rasa nauyi kuma kar ku sami ƙari a fam na gaba (wanda abincin low-carb ya riga ya taimaka don rasa), jerin abincin da yafi dacewa don warewa daga abincin yau da kullun.

An hana abinci don rage cin abinci mai karko:

gurasa, mirgine. Kuna iya maye gurbinsu da muesli ko buɗaɗɗen burodi na musamman don rasa nauyi,
taliya
cakulan
zuma
Sweets
dankali
tsiran alade
'ya'yan itãcen marmari
semolina, alkama da shinkafa shinkafa. Buckwheat da oatmeal kawai ba za su cutar da su ba
kirim da kirim mai tsami. Amma cuku, kefir, gida cuku da madara an yarda su ci,
abin sha mai tsami (ruwan lemon da aka shirya, soda, shayi).

Arancin abincin carb da shinkafa na iya dacewa. A kan bushewa an ba shi damar ci launin ruwan kasa da shinkafa ja a matsakaici.

Yana kawar da abincin abinci mai ƙarancin carb wanda ya ƙunshi sukari na halitta, sitaci, lactose da sucrose, waɗanda zasu iya cutar da adadi sosai. Abubuwan da aka sani amma ana hana abinci da maye gurbinsu da waɗanda suke da lafiya.

Bidiyo mai amfani

Ana ba da shawarar rage cin abinci mai ƙoshin abinci har ma da masu ciwon sukari. Me zan iya ci kuma waɗanne irin jita-jita zan iya dafawa? Amsoshin a cikin bidiyon:

Don haka, ga waɗanda suke so su cire ƙarin fam, tebur na samfuran samfuri tare da rage abincin carb yana da amfani. Bayan kammala rage cin abinci ta amfani da wannan tebur, da sauri zaka iya rasa nauyi kuma ka daidaita nauyi.

Cikakken abinci mai gina jiki yana hanzarta tafiyar matakai na rayuwa, yana rage matakan insulin, testosterone, yana cire wuce haddi. Haka kuma, yana da amfani kuma yana baka damar saturate jiki tare da abubuwan da ake bukata na micro da Macro.

Can: nama, kifi, qwai, kayan marmari, 'ya'yan itace, kwayoyi, tsaba, kayan kiwo tare da mai mai yawa, mai "lafiyayyen" mai, mai da, wasu' ya'yan itace, hatsin da babu abinci.

Ba zai yuwu ba: sukari, ingantaccen masara ta alkama, alkama, mai iri, fats, “abinci” da abinci mai-mai mai yawa, abinci mai sarrafa gaske.

Kada ku ci waɗannan nau'ikan abinci guda 7 (wanda aka shirya shi da tsari mai mahimmanci):

Sukari: abubuwan sha mai taushi, ruwan 'ya'yan itace, agave, Sweets, ice cream da sauransu.
Abincin Gluten Free: alkama, zube, sha'ir, hatsin rai. Hakanan an hada da burodi da taliya.
Trans fats: "Hydrogenated" ko kuma wani bangare "hydrogenated" mai.
Sinadarin Omega 6 mai kitse: linseed, waken soya, sunflower, masara, saffraw, rapeseed da itacen innabi.
Artificial Sweeteners: aspartame, saccharin, sucralose, cyclamates da potassium acesulfame. Yi amfani da stevia maimakon.
Abubuwan Lafiya na Fatarancin Abinci da Abinci: yawancin kayan kiwo, hatsi, busasshe, da sauransu.
Abubuwan da aka sarrafa sosai: idan da alama an yi su ne a masana'anta, kar ku ci su.

Kullum ku karanta jerin kayan masarufi, koda kuwa samfuran suna "abinci mai kyau".

Kalli bidiyo akan karancin abinci mai karancin abinci da abinci mai gina jiki a kai

Wannan misali ne mai cikakken tsarin abinci na sati bakwai.Kayayyaki daga wannan jerin suna samar da ƙasa da gram 50 na carbohydrates a kowace rana, amma, kamar yadda aka ambata a sama, idan kuna lafiya da aiki, zaku iya ƙara adadin su.

Litinin

Karin kumallo: omelet tare da kayan lambu daban-daban da aka soya a man shanu ko man kwakwa.
Abincin rana: yogurt madara (daga ciyawar da saniya ke ciyar da ita) tare da shuki da ruwan lemo a hannu.
Abincin dare: sandwiches (ba gurasar man shanu ba), an yi amfani da shi tare da kayan lambu da miya.

Talata

Karin kumallo: naman alade da qwai.
Abincin rana: ragowar sandwiches da kayan marmari daga abincin dare.
Abincin dare: salmon tare da man shanu da kayan marmari.

Laraba

Karin kumallo: qwai da kayan lambu da soyayyen mai ko kwakwa.
Abincin rana: shrimp salatin tare da ɗan man zaitun.
Abincin dare: soyayyen kaza da kayan lambu.

Alhamis

Karin kumallo: omelet tare da kayan lambu daban-daban da aka soya a man shanu ko man kwakwa.
Abincin rana: smoothies sanya daga madara kwakwa, berries, almon da furotin furotin.
Abincin dare: soyayyen nama da kayan marmari.

Juma'a

Karin kumallo: soyayyen qwai da naman alade.
Abincin rana: salatin kaza da man zaitun.
Abincin dare: sara naman alade tare da kayan lambu.

Asabar

Karin kumallo: omelet tare da kayan lambu daban-daban.
Abincin rana: yogurt madara (zai fi dacewa daga ciyawar saniya) tare da berries, kwakwa da dinbin walnuts.
Abincin dare: meatballs tare da kayan lambu.

Lahadi

Karin kumallo: soyayyen qwai da naman alade.
Abincin rana: Smoothie da aka yi da madara mai kwakwa, a ɗan kirim, berries, da furotin na dandano cakulan.
Abincin dare: gasasshen fuka-fukan kaji da karamin alayyafo.

Babu wani dalilin dalili da zai ci abinci sau 3 a rana. Amma idan kuna jin yunwa tsakanin abinci, zaku iya amfani da waɗannan abubuwan ciye-ciye marasa galihu waɗanda suke da sauƙin sauƙaƙewa:

wani 'ya'yan itace
low yogurt mai kitse
kwai mai wuya-qwai ko qwai biyu,
karas
ragowar abincin jiya,
dintsi na kwayoyi
wasu cuku da nama.

A yawancin gidajen abinci, zaku iya canza sauƙin kayan abinci a cikin jita-jita kuma sanya su zama kama da ƙananan carb.

Umarni nama ko kifi shine babban aikin ku.
Nemi don soya abinci a cikin man yau da kullun.
Nemi karin kayan lambu a maimakon gurasa, dankali, ko shinkafa.

Babban ra'ayin zai zama siyayya a cikin manyan kantuna inda ya fi samun duk samfuran da ake buƙata. Zai fi kyau siyan samfuran halitta da dabbobi daga dabbobi / tsuntsayen da ke da ciyawa, amma fa idan zaku iya. Ko da ba ku sayi samfuran halitta ba, abincinku har yanzu zai zama sau dubu mafi kyau ga tsarin abinci na yau da kullun: zaɓi ƙananan abincin da aka sarrafa wanda zai dace da dukiyar ku.

nama (naman sa, rago, naman alade, kaji, naman alade),
kifi (kifi mai, musamman kifi),
qwai (zaɓi mai arziki a cikin omega-3 mai mai kitse ko ƙwai daga ciyawar ciyawar ciyawa idan zaku iya iyawa)
man shanu
kwakwa mai (zaɓi Virginarin Budurwa),
mai
man zaitun
cuku
kirim mai kitse
kirim mai tsami
yogurt (duka, ba a saka ba),
'Yayan ruwan fure (zaka iya siyan daskararre),
kwayoyi
zaituni
sabo kayan lambu: ganye, barkono, albasa da sauransu,
kayan lambu mai sanyi: broccoli, karas, hadadden abinci daban-daban,
gyada salsa
kayan yaji: gishiri mai gishiri, barkono, tafarnuwa, mustard da sauransu.

Da wuri-wuri, ana bada shawara don cire duk "gwaji" mara kyau daga kayan kwalliya: kwakwalwan kwamfuta, lemo, ice cream, abubuwan sha, ruwan giya, burodi, hatsi, kayan abinci (gari alkama da sukari).

Wannan abincin ya hada da kayan abinci na halitta, marasa amfani, maras nauyi. Akwai shaidun kimiyya da yawa cewa wannan nau'in ...

-Arancin carb: kayan masarufi da kayan yau da kullun

Shin kuna son labarin? Raba cikin zamantakewa. cibiyoyin sadarwa.

Abincin ƙarancin carb shine misalin yadda ƙin abubuwa biyu na sukari da sinadarin sitaci ke bayarwa ga ingantaccen tsarin asara mai nauyi. A cikin mako guda zaka iya rasa kilo 5. Wannan hanyar rasa nauyi ana ɗauka mafi kyau ga jiki, ba tare da haifar masa da matsananciyar wahala ba.

Babban mahimmancin abincin carb shine kawar da sitaci da sukari daga abincin. Wannan haramcin ya shafi dukkan kayayyakin abinci dauke da wadannan abubuwan. Bayan watsi da waɗannan nau'ikan carbohydrates, ba za ku iya rasa nauyi ba kawai, amma kuma inganta jin daɗinku.

Kodayake sukari yana nufin carbohydrates masu sauƙi, waɗanda aka narke cikin sauri kuma basu amfana ga jiki ba, sitaci akwai hadaddun kuma yana buƙatar ƙarin lokacin sarrafawa, amma kuma “wofi” ne a jikin mutum. Da zaran cikin jiki, ana tura su zuwa farjen, kwayoyin enzymes wanda da sauri suke "narke" su cikin glucose su jefa shi cikin jini.

Duk wani likita zai tabbatar da cewa karuwar glucose a cikin jiki yana cike da cututtukan da ke kama da cutar gudawa, yawan kiba, cututtukan ƙwayar cuta, da cututtukan thyroid.

Don guje wa irin wannan “bouquet” na cututtuka, kuna buƙatar kula da matakin glucose na yau da kullun. Don yin wannan, rage yawan wadatattun carbohydrates da ke cinye kowace rana. Wannan ba shi da wahala, tun da hadaddun carbohydrates na yau da kullun suna kasancewa cikin ƙananan adadi a nama, kifi da sauran abinci. Kuna buƙatar kawai hada kayan kayan jita-jita. Kuma manta game da mai dadi.

Yawancin masana ilimin abinci suna la'akari da karancin abincin carb, kamar, alal misali, azumin nafila ko kwanakin azumi, ba tsarin asara na ɗan gajeren lokaci ba, amma tsarin abinci mai gina jiki, wanda ya dace da wasu cututtuka kuma ana iya amfani dashi azaman tushen menu. Abincinta ya ƙunshi abinci mai yawa da furotin. Daga waɗannan samfuran, zaka iya shirya abinci da abin sha tare da ƙaramin adadin carbohydrates, mai wadatar sunadarai a cikin waɗanda 'yan wasa ke amfani da su don ƙona kitse kuma suna daidaita jiki tare da abubuwan gina jiki.

Kodayake carbohydrates suna daga cikin abubuwan "gini" na jiki, amma wuce adadin su yana cutarwa ga lafiyar ɗan adam. Sabili da haka, irin wannan abincin yana nufin rage carbohydrates a cikin abincin. Decreasearin rage yawan ƙwayoyin carbohydrates suna tsokani tsoratar da jiki don ciyar da kuzarin da aka adana a cikin hanyar adana mai a jiki da gabobin ciki.

Abubuwan cin abinci mai ƙarancin carb sun bambanta da abincin furotin a cikin cewa ba ku buƙatar yunƙurin yunƙurin cin abinci, cin abinci kaɗan ko tauna salati ba tare da miya ko abinci mara yisti ba. An ba shi damar amfani da kayan ƙanshi, gishiri ko soya miya, man kayan lambu cikin matsakaici. Kuma, menene zai iya farantawa mutane da yawa gourmets - a cikin wasu jita-jita an ba shi izinin soya abinci.

Ciwon sukari yana ɗayan contraindications na tsarin asarar nauyi da yawa. Amma rage cin abinci mai ƙarancin carb ga ciwon sukari, ba kamar sauran abubuwan cin abinci ba, an yarda, ƙari, yana da amfani. Yana taimaka wa mutanen da ke fama da wannan cutar su kula da lafiyar su, su rasa nauyi ta hanyar iyakance yawan cin abinci na masu amfani da sinadarin carbohydrate.

Babban amfanin cin abincin - da aka ba da izinin kamuwa da cutar siga an bayyana shi a sama. Fa'idodin abinci mai karancin carb ba ya ƙare a wurin.

Rage nauyi saboda yawan kitse na ciki da na ƙyalli.
Rashin yawan adadin kuzari saboda abinci mai matsakaici.
Abincin mai ciki, abinci na yau da kullun.
Mai sauƙin ɗauka.
Yawancin jita-jita ba su da ban sha'awa.
Ficewa daga cikin abincin yana ba da tabbacin tsawon lokacin sakamako.

Hakanan abincin yana da nasa abubuwanda kuke buƙatar la'akari da wanda kuke buƙatar zama da shiri kafin fara rasa nauyi.

Rashin wadatar glucose na tsawan lokaci na iya shafar damar tunani - za a sami murguda baki, zai yi wahala mai da hankali.
Rashin samfura tare da glucose yana haifar da yanayin talauci, gajiya mai sauri, rashin kulawa.
Yawancin abincin furotin yana sanya damuwa akan kodan, zuciya da jijiyoyin jini.
Ara yawan lokacin abinci mai wuce haddi tare da matsaloli tare da gabobin ciki.
Rashin carbohydrates da sauran abubuwan gina jiki a cikin menu yana shafar bayyanar mutum - akwai matsalolin fata, ƙoshin gashi da karyewar gashi sun zama, kusoshi sun zama mara ƙarfi.

Abincin low-carb don asarar nauyi yana da wasu contraindications. Lissafinsu ba su da mahimmanci.

Wannan hanyar rasa nauyi bai dace da yara da matasa ba.
Ba za ku iya rasa nauyi ba a kan wannan abincin don mata masu juna biyu da masu shayarwa.
Haramun ne a yi amfani da abincin ga mutanen da ke da cututtukan koda, hanta, da tsarin jijiyoyin jini.
Ba za ku iya ci gaba da cin abinci ba idan ƙasa da wata ɗaya da ta gabata tun daga abin da ya gabata.
Ba za ku iya rasa nauyi ba ta wannan hanyar don mutanen da ke da abinci na musamman ko bayan tiyata.

Ka'idojin rage cin abincin carb suna da sauki kuma ba su da wuyar bi.

Har zuwa 30 grams na carbohydrates na lafiya lafiyayyen yakamata a cinye kowace rana. Ba shi yiwuwa a wuce wannan ka’idar.
Kuna buƙatar cin abinci lokacin da kuke jin yunwa da gaske, kuma ba lokacin da al'adar cin abinci a wani lokaci take buƙatar abinci ko bi da kanku ga abun ciye-ciye ba.
Cikakken kin amincewa da carbohydrates "marasa komai", wanda aka ajiye tare da mai a ciki, kwatangwalo, tarnaƙi.
Lokacin cin abinci, kuna buƙatar sha ƙarin multivitamins.
Buƙatar sha ruwa da yawa. Wasu lokuta ruwan 'ya'yan itace kayan lambu da kofi ko shayi don karin kumallo ana yarda dasu.
Abincin dare ya kamata 4 hours kafin lokacin kwanta barci.
Babu Sweets, gami da sandunan hatsi da 'ya'yan itatuwa bushe.
Ya kamata kwano ya kasance yana da adadin furotin daidai da wadataccen carbohydrates. Ana amfani da mai a cikin ƙaramin adadin don dafa abinci ko salati na miya.
Tabbatar yin shirye-shiryen abinci kuma a hankali fita daga ciki.
Energyimar kuzarin abinci a rana yakamata ya zama 900 kcal.

Biye da duk dokoki da bukatun samfuran, a cikin mako guda zaka iya rasa daga 5 kilogiram.

Idan al'ada ta cin abinci mai daɗi ko 'ya'yan itace ta hana mutane cin abinci, zai fi kyau a sha gilashin ruwa a wannan lokacin, a ci apple ko kuma wani irin citrus. Yaudarar kai na jiki, wanda ke taimakawa sosai.

Matsakaicin yawan wadatar da ƙwayoyin carbohydrates a rana shine 120-150. Rage yawan adadin su sau da yawa zai zama abin firgici ga jiki kuma zai cutar da aikin gabobin ciki. Don guje wa wannan, kuna buƙatar ku rage adadinsu kowace rana ta gram 20-30, har sai kun isa adadi da ake so - 30 g. Bayan wannan, zaku iya fara cin abincin.

Lokacin da kuka fita daga abincin, kuna buƙatar gabatar da sabon kayan abinci a cikin abincin ba fiye da sau ɗaya a kowace kwana uku ba. Don haka jiki ya fi sauƙi don komawa ga abinci na yau da kullun, kuma ku - don adana sakamakon abinci mai ƙarancin-carb.

Abincin akan wannan abincin ba shi da rikitarwa - karin kumallo, abincin rana da abincin dare. Optionsarin zaɓuɓɓukan ciyarwa suna ba shi damar gabatar da kayan ciye-ciye guda ɗaya ko biyu tsakanin abinci. Idan za ta yiwu, zai fi kyau ka rabu da su.

Kimanin abincin abincin rana yana kama da haka:

karin kumallo - 07: 00-08: 00
abun ciye-ciye - 11:00
abincin rana - 13: 00-14: 00
abun ciye-ciye - 16:00
abincin dare - 18: 00-19: 00

-Arancin abincin carb, menu wanda ya ƙunshi manyan abinci uku, za a iya narkar da shi tare da abun ciye-ciye guda ɗaya, idan ya cancanta. Idan an yi shi da safe, an ba shi izinin cinye 100 na cuku gida ko salatin kayan lambu. Da rana, zaku iya cin apple, lemo ko gilashin kefir. Hakanan, an yarda da kefir tsakanin cin abincin dare da zuwa gado, ba a la'akari dashi a matsayin abinci.

Duk waɗanda suka ɗanɗana wannan abincin a kansu sun gamsu da sakamakon. Babu wani cikas a cikin rasa nauyi. A matsayin sakamako masu illa, mutane suna koka game da sha'awar kayan alatu. Wadanda suka ba da izinin ci abinci na carbohydrates ba zato ba tsammani sun tabbatar da rashin lafiyar a farkon abincin da kuma ƙara yawan matsalolin koda.Kodayake an haramta wannan abincin don cutar su.

Rage nauyi yana ba da shawarar rage cin abinci kafin hutu tare da bukukuwan ko bayan su. Yawancin lokaci, yayin irin waɗannan haɗuwa akan tebur akwai yawancin jita-jita na abinci daga abinci ba bisa ƙa'ida ba. Don kada ku lalata yanayi don kanku da masu, yana da kyau ku guji abincin ko ku jinkirta shi kwanaki kaɗan.

Reviews on a low-carb rage cin abinci ne mafi yawanci tabbatacce. Mutane lokaci-lokaci kan zama a kai ko ma amfani da ka'idodinta azaman abinci. A irin wannan abincin, nauyi yana raguwa sosai, sakamakon yana daɗewa kuma babu wani azumin da zai biyo ku a wasu abubuwan rage cin abinci.

Babu buƙatar ƙuntata taƙaitaccen menus tare da irin wannan asarar nauyi. Wannan abincin, kamar kowane, yana da abincin da yake da izini. Muna ba da shawara cewa ku fahimci kanku tare da tebur na samfuran abinci tare da rage abincin carb.

Samfuri	Ra'ayoyin da aka Yarda	An ba da izinin ƙarancin adadi.
Nama	Alade mai ƙarancin kitse, naman maroƙi, naman sa, kaji, offal.	Boiled tsiran alade ko sausages
Kifi da abincin teku	Kifin teku - kifi, kifi, kifin, cod, mackerel, herring, tuna, halibut. Kifin teku - "hadaddiyar giyar teku", oysters, kaguwa, ƙyalli, jatan lande.	Abincin gwangwani
Kayayyakin madara	Gidan cuku mai ƙarancin mai da cuku, kefir, yogurt na halitta	Cuku mai tsami
Qwai	Chicken da Quail
Raw da kuma gwangwani kayan lambu	Tumatir, radishes, daikon, eggplant, tafarnuwa, albasa, zucchini da duk kayan lambu kore - cucumbers, alayyafo, kabeji, zucchini, letas.	Ganyen wake
Namomin kaza	Kowane ta kowane fanni
'Ya'yan itãcen marmari, berries	Inabi, ba 'ya'yan itace mai zaki,' ya'yan itatuwa Citrus	'Ya'yan itãcen da ba a sansu ba - yanki 1 kowace rana Unsweetened berries - 1 dintsi kowace rana
Dabbobin	Oatmeal, shinkafa daji da buckwheat	Bran
Kwayoyi da tsaba	Babu iyaka
Man	Duk wani kayan lambu	Mau kirim
Sauye	Balsamic vinegar	Mayonnaise na gida, soya miya
Masu zaki	Duk wani ba tare da sorbitol da fructose ba
Abin sha	Tea, kofi ba mai dadi bane, ruwa, ruwan 'ya'yan itace

Abinda kuka fi so ba shine cikin jerin abincin da aka yarda ba? Don haka, ya kasance a cikin jerin baƙar fata na ƙananan abincin carb:

gari da kayayyakin abinci,
farin shinkafa, taliya,
dankali, masara, legumes,
abinci mai guba da kayayyakin da aka gama amfani da su,
ketchup, mayonnaise da sauran biredi banda soya,
cakulan
'ya'yan itãcen marmari, berries (musamman inabi, banana),
sukari da kayayyakin masarufi,
ruwan 'ya'yan itace Berry, ruwan' ya'yan itace, abubuwan sha, 'yan giya,
abin sha mai cike da abubuwan sha,
barasa na kowane ƙarfi.

Rashin abincin da kuka fi so da abinci ba da dadewa ba. Bayan sati daya ko biyu na abinci mai santsi, za a iya gabatar da abinci da abinci a hankali cikin abincin.

Abincin ƙarancin carb na tsawon mako guda ya cika tare da kayan lambu, nama da kifi, don haka ba lallai ne ku ji yunwa ba. Wani ƙarin abin mamaki mai ban sha'awa tare da irin wannan abincin zai kasance rashin ƙananan rabo.

Tsarin menu na makon yayi kama da wannan.

karin kumallo - cuku gida tare da 'ya'yan itace ko omelet tare da nama mai dafa, apple ko innabi, kofi ko shayi
abincin rana - 200 g stew ko kaza, salatin kayan lambu tare da ruwan lemun tsami
abincin dare - nama mai sauƙi, kayan lambu ko miya mai naman kaza

karin kumallo - stewed kayan lambu tare da grated cuku ko dafaffen qwai tare da yanki na cuku, kofi ko shayi
abincin rana - garin kaza da gyada ko kaza, kayan lambu, miyan cuku
abincin dare - kifi mai gasa ko stew tare da dafaffen kabeji ko stewed

karin kumallo - burodin buckwheat, tare da kayan lambu, shayi ko kofi, apple ko innabi
abincin rana - 200 grams na Boiled ko gasa ko naman sa, steamed ko stewed kayan lambu
abincin dare - 200 gr na dafaffen kifi tare da shinkafa ko kaza tare da buckwheat

karin kumallo - omelet tare da kayan lambu da namomin kaza ko qwai mai tafasa tare da yanka cuku biyu, shayi ko kofi
abincin rana - salatin kayan lambu tare da abincin teku
abincin dare - stew kayan lambu

karin kumallo - ƙwai da aka yanke ko ƙwai da aka dafa da gilashin kefir ko cuku gida tare da ganye da kayan lambu, shayi ko kofi
abincin rana - nama ko miyan naman kaza, soya kayan miya
abincin dare - kifi mai gasa tare da kayan lambu ko abincin teku tare da shinkafa

Lahadi

karin kumallo - madara porridge, shayi ko kofi
abincin rana - miyan kayan lambu tare da namomin kaza ko kunne
abincin dare - 200 gr na naman alade, braised tare da kabeji ko kayan lambu a kowane nau'i

Abinci na sati biyu mara nauyi yana kunshe da irin menu. A cikin sati na biyu na abincin, zaku iya maimaita jita-jita na farko ko inganta, tare da maye gurbinsu. Kawai kar ka manta game da abinci da aka haramta. Sakamakon abinci na mako biyu shine -9 kg.

Girke-girke na abinci

Mun kawo muku hankalinku, kuma ga bayanin kula ga duk wanda yake son rasa nauyi, jita-jita da dama na abinci mai karancin-abinci, girke-girke wanda suke da sauƙin shirya.

Sinadaran dafa abinci:

100 g zakara
400 g kaji
2 cuku da aka sarrafa
kayan yaji

Sanya cuku a cikin injin daskarewa na mintuna 3-40. Sanya naman a cikin lita na ruwan zãfi. Lokacin dafa abinci, dole ne a cire kumfa. Namomin kaza a yanka a cikin guda guda. Cire cuku mai daskararre kuma sanya shi a ciki ko a yanka a kananan cubes. Cire naman daga cikin ruwa ba tare da kashe wuta ba. Zuba yankakken namomin kaza da yankakken cuku cikin ruwan zãfi. Dama a lokaci-lokaci domin curds kada su tsaya tare su narke. Niƙa kaza na fillet kuma ƙara a cikin kwanon rufi. Jefa kayan ƙanshin a wurin kuma dafa don wani mintuna 5. Kuna iya doke tare da blender. An shirya kwano.

Sinadaran dafa abinci:

1 karamin Can na tuna
1 tafasasshen kwai
100 g cuku
1 karamin kokwamba
1 karamin albasa
1 tbsp vinegar
1 tbsp man kayan lambu
gishiri, barkono

Sara da albasa finely, ƙara vinegar, Mix. Bar don na minti 10-15. Cuku, kwai, grate. Yanke kokwamba a cikin kananan tube. Lambatu da ruwa mai yawa daga albasa. Haɗa dukkan kayan masarufi, kakar tare da mai, ƙara gishiri da barkono. Salatin ya shirya.

Sinadaran dafa abinci:

200 g na naman sa
Alade 400 g durƙusad da naman alade
250 g kaji
1 matsakaici sized
Kwai 1

Yanke sara duk naman ko mince shi. Sara da albasa sosai. Haɗa nama da minced, albasa da kwai. Mix da kyau sakamakon taro, form cutlets. Tururi na minti 25-30.

Sinadaran dafa abinci:

250 g low-mai gida cuku
1-2 tbsp. l nonfat kirim mai tsami
dintsi na kwayoyi (zai fi dacewa almonds)
100-150 g kwakwa flakes

Sanya garin cuku gida ta sieve ko naman grinder, ƙara kirim mai tsami kuma Mix da kyau. Idan ana so, za a iya ƙara abun zaki. Dry da kwayoyi a cikin bushe frying kwanon rufi. Tare da curd taro, yi bukukuwa, a cikin kowane wuri mai goro. Mirgine kowane “rafaelka” cikin kwandon kwakwa. Sanyaya minti 60.

Carbohydrates babban aji ne na mahallin sunadarai, gami da sauki (monosaccharides) da hadaddun (polysaccharides) carbohydrates, kowannensu yana da tasiri daban-daban akan metabolism:

carbohydrates mai sauƙi - suna haɗuwa da sauri cikin jiki kuma kan aiwatar da metabolism ya rabu cikin monosugar (glucose / fructose). Suna da sauri a cikin jiki kuma idan aka karɓi wuce haddi, idan babu buƙatarsu, sai su juye su zama mai kitse ciki da ƙyalli.Lokacin amfani dashi, matakin sukari na jini ya tashi da sauri, wanda ke ba da jin daɗin jin daɗi, wanda shima yakan wuce da sauri. Abincin da ke kunshe da ƙwayoyin carbohydrates mai sauƙi sun haɗa da sukari, 'ya'yan itãcen marmari, zuma, jam, adana kayan abinci, kayan kwalliya, da sauran abubuwan leƙen asiri,
hadaddun carbohydrates (sitaci, glycogen, pectinzaren inulin) a hankali ana shafa su a jiki (tsawon lokaci 3-5 a mafi tsawo). Suna da hadadden tsarin kuma sun haɗa da yawancin monosaccharides. Suna rushewa a cikin karamin hanji, yawan shansu zai iya rage fizirin. Cikakkun carbohydrates suna haɓaka sukari jini a hankali, sabili da haka jiki yana cika tare da makamashi. Kayayyakin da ke kunshe da hadaddun carbohydrates (fiber, sitaci, pectin) sun hada da burodin hatsi gaba daya, farin shinkafa, hatsi da hatsi daga gare su, taliya, ayaba, abarba, 'ya'yan itatuwa da aka bushe.

Lokacin amfani da kayan abinci na wannan nau'in, ya kamata a haifa da hankali cewa ƙananan abun ciki na carbohydrates da fiber na abin da ke cikin abinci yana haifar da rashin wadataccen abinci bitamin da ma'adanai. Sabili da haka, kayan abincin da ke hana ci gaba da lalata ketosis na sanyi, koda kuwa an kara abubuwan da suka wajaba a cikin abincin, ana iya wajabta shi ga wani iyakataccen lokaci. A cikin bin ka'idodin ƙananan abinci na carb, yana da mahimmanci a jagoranci cewa hanyar ƙirƙirar jikin ketose yana haifar da yayin da carbohydrate a cikin abincin ya iyakance zuwa 100 g / rana.

Ka'idojin ka'idodi na karancin abinci mai itace:

Ragewar abincin abinci na carbohydrates (mafi sauƙin sauƙi) zuwa 120-130 g / rana tare da dabi'un kimiyyar lissafi na abubuwan gina jiki da ƙuntataccen ƙuntataccen kitse (har zuwa 70-75 g / rana), akasari saboda rage ƙima na dabba mai ƙarfi. Matsakaicin hadaddun carbohydrates mai sauƙin kai yakamata ya zama 95 zuwa 5. Aƙalla 50% na furotin a cikin abincin yakamata a samar da samfuran dabbobi: ƙwai, kifi mai ƙoshin mai, nama, cuku gida, da abincin teku. Abincin kalori ya kamata ya bambanta tsakanin misalin 1700-1800 kcal / rana.
Babban cin abinci mai narkewar carbohydrates ya kamata ya kasance a farkon rabin rana. A abincin dare, kuna buƙatar bayar da fifiko ga abincin furotin.
Rage amfani da gishiri da abinci mai gishiri.
Abincin ya ragu, ba tare da ci da ci tsakanin abinci ba.
Cook ta amfani da hanyoyin rage cin abinci na sarrafa abinci - tafasa, tururi, simmer, gasa. Ba a yarda da kayan abinci ba da izini.
Yi amfani da aƙalla 2l / rana na ruwa mai kyauta.

Da ke ƙasa akwai zaɓuɓɓuka saboda kwanakin azumi:

Abincin Kefir-curd - 50 g na cuku mai karamin kitse da 200 ml na yogurt ko 1% mai kefir, sau 5 a rana,
Nama (kifi) abincin - 50-70 g na dafaffen nama (kifi), sau 5 a rana kuma 100-150 g kayan lambu (cucumbers, kabeji, tumatir) sau 5 a rana.

Kayan lambu da kayan abinci na 'ya'yan itace (250-300 kcal), wanda za'a iya ba da shawarar ga manya da maza da ke da irin abincin da suke ci, kuma ga masu cin ganyayyaki, suna da ƙarancin ƙarfi.

Abincin salatin - 250 g na kayan lambu mai tsabta a cikin nau'i na salads sau 5 a rana, idan ya cancanta tare da ƙari na 10 g kowace rana na kayan lambu ko 10% kirim mai tsami.
Kokwamba abinci - 300 g nunannun cucumbers, sau 6 a rana (1.5 kilogiram).
Abincin Apple - 250 g na raw ko biscuit apples sau 6 a rana (jimlar 1.5 kilogram).

Matakin motsa jiki - yana samar da raguwa sosai a cikin carbohydrates zuwa 0-10 g kowace rana. Tsawon lokacinta kwana 14 ne. Babban aikin shine fara tsarin ketosis kuma ƙarancin carbohydrates suna cikin abincin, da sauri an cimma burin. A wannan matakin, yawan shan ruwa (har zuwa lita 3 kowace rana), yawan ci-ma'adanai da ke haɗuwa da fiber na abin da ake ci sun nuna.
Mataki na asarar nauyi mai gudana - abincin abinci na mako-mako yana samar da haɓaka abubuwan da ke tattare da kayan abinci na yau da kullun ta 5 g. A lokaci guda, ƙimar asarar nauyi zai rage aiki. Sannu a hankali kawo adadin carbohydrates a cikin kullun wanda asarar nauyi ke ragewa kadan, amma baya tsayawa kwata-kwata. A matsayinka na mai mulki, a cikin mutane daban-daban wannan yana faruwa a matakin amfani da 20-40 g na carbohydrates kowace rana. Lokacin dakatar da asarar nauyi, rage carbohydrates, ta hanyar aiwatar da aikin ketosis. Dole ne ka yanke hukunci daidai wa kanka matakin matakin karuwar carbohydrate kan aiwatar da asarar nauyi ya ci gaba kuma a wane matakin yake tsayawa. Ga waɗansu, wannan matakin zai zama 15-30 g kowace rana (15 g - ci gaba da rasa nauyi, 30 g - dakatar da asarar nauyi), kuma don wasu - 40-60 g.
Matsayin tallafi na farawa - yana farawa lokacin da aka bar kimanin kilogram 3-5 kafin maƙasudin. A wannan matakin, dole ne a sassauta matakan rage nauyi, wanda aka samu ta hanyar kara yawan abubuwan carbohydrate a cikin abincin yau da kullun ta hanyar 10 g kowane daya da kuma kiyaye wannan saurin asarar nauyi (1.5-2 kg a wata) na watanni 2-3. A wannan yanayin, dole ne a ƙayyade matakin da ya dace na ɗaukar carbohydrate, asarar nauyi yana tsayawa kuma a wane ƙima na asarar nauyi ke da ƙima. A wannan matakin, ya kamata ku sani sarai da wane irin matakin karuwar carbohydrate ku daina dakatar da nauyi kuma a wane matakin kuka fara samun nauyi.
Matsayin tallafi shine abinci mai gina jiki a matakin karuwar carbohydrate wanda baya haifar da samun nauyi, a matsakaita yana daga 50 zuwa 100 g na carbohydrates.

Carbohydrate ssuntataccen Maganin

Rage adadin carbohydrates da aka cinye yana haifar da gaskiyar cewa jiki dole ne ya sami makamashi daga ajiyar kitse na kansa.

Babban burin abincin shine ka gina abincinka yadda yakamata. Ya kamata ya zama mai gina jiki, mai gina jiki, yayin da a lokaci guda low a cikin carbohydrates. Wannan zai ba da damar abinci ya fi dacewa.

Abincin karancin carb baya iya rage cin abincin; domin asarar nauyi, baka bukatar barin abinci. Ya isa ka san kanka tare da jerin abubuwan da aka ba da izini, abubuwan da aka haramta, gina menu naka a kansu. Ya isa a bi tsarin don mako guda don samun sakamako mai kyau.

Jerin samfuran da aka yarda, kayan da aka haramta

“Gashi kuwa” rabon abincin shine abincin furotin. Fats da carbohydrates yakamata su zama ƙasa kaɗan.

An yarda da samfuran masu zuwa akan menu:

• kowane kayan kiwo mai ƙarancin mai,

• kayan lambu (ban da kayan marmari, masara, wake),

• kowane nama, mafi mahimmanci a cikin matsakaici,

• 'ya'yan itãcen marmari (ayaba da inabi ba a yarda).

Jerin samfurin taboo ya hada da:

• kowane irin kayan lambu, gurasa, Sweets,

• sausages, kyafaffen nama,

• mayonnaise, ketchup, sauran biredi masu kitse,

Haramun ne a mamaye shi da samfuran dake dauke da mai mai yawa. Ko da 'ya'yan itatuwa ba za a iya zalunta su ba. Tuffa, pears, jimre, kowane 'ya'yan itaciyar da kuka fi so, kuna iya wadatarwa a cikin adadin da ba ya wuce' ya'yan itatuwa 1-2 a rana. Sakamakon haka, jikin zai zama mai rauni a jikin carbohydrates, kuma ana buƙatar ɗaukar makamashi daga wani wuri. A sakamakon haka, asarar kitse za a fara ƙona ta kawai daga wuraren “daidai”.

-Arancin abincin carb: menu na kwana 7

Abubuwan da aka gabatar don asarar nauyi an tsara su har sati guda. Yana da kyau a san cewa wannan lokacin ba zai isa ga sakamako mai ban mamaki ba. Ba a la'akari da rage cin abincin carbohydrate mai sauri. Idan mutum yana buƙatar rasa kilo 7-10 ko fiye, ana bada shawarar menu don bin akalla makonni 2-3, to sai a ɗauki hutu. Ana iya bambanta abincin abincin, bisa ga jerin izinin, abinci da aka haramta.

Mahimmanci! A matsayin abun ciye-ciye tsakanin manyan abincin, zaku iya ɗaukar kore kore, lemo, innabi.

Rana ta 1

1. Safiya. Mafi kyawun karin kumallo don ranar farko ta asarar nauyi shine gram 200 na gida cuku, shayi mara nauyi, 1 apple mai kauri. Da alama dai babu wani abin musamman. Koyaya, yana da mahimmanci a lura cewa zaɓin karin kumallo da aka gabatar yana da ƙarancin kalori, akwai karancin carbohydrates a ciki, amma yana gamsarwa.

2. Abincin rana. Ya kamata a gauraya yanki na fillet kifi mai ɗanɗano tare da kayan lambu (zai fi dacewa ba tare da dankali ba), a nannade cikin tsare kuma gasa a cikin tanda.

3. Abincin dare. Boiled buckwheat (yana da kyau a kara gishiri kadan kamar yadda zai yiwu), wani Boiled nama ko gasa.

Rana ta 2

1. Safiya.Kofin kofi na halitta, omelet wanda aka yi da kwai 1 da ƙaramin adadin madara, apple 1 kore. An hana shi sosai don ƙara sukari da cream a kofi.

2. Abincin rana. Naman sa stewed tare da kayan lambu (kayan ƙanshi kaɗan ne sosai). Yankin da aka yarda sune gram 200-250.

3. Maraice. Miyan naman kaza yana da kyau don abincin dare. Haske ne, mai ƙarancin kalori, yayin da yake matuƙar gamsuwa da jin yunwar.

Rana ta 3

1. Safiya. Kofin kofi na halitta, aan yanka kaɗan cuku mai wuya, orange 1 a matsayin kayan zaki.

2. Abincin rana. Chicken stock miya. Ya kamata ya zama haske, zai fi dacewa ba a kara frying da komai.

3. Abincin dare. Braised kabeji da naman sa. Af, kabeji daidai yana daidaita motsin hanji, yana cire tarin gubobi da gubobi daga jiki.

Rana ta 4

1. Safiya. 100 grams na buhun shinkafa. Don dandano, an ba shi damar ƙara cokali biyu na zuma ko yogurt mai daɗi na halitta. Zai zama mai cike da fara'a, lafiya. Buckwheat yana da kyau ba kawai ga adadi ba, yana ƙarfafa gashi, kusoshi, inganta haɓaka.

2. Abincin rana. Wani yanki na naman sa na naman sa dole ne a tare da albasa (ganye kawai ana ɗaukar su daga kayan yaji). Yanzu an gauraye naman tare da kayan lambu (broccoli, farin kabeji, wake kore). Kowane abu yana nannade cikin tsare, gasa a cikin tanda na awa daya. Zai zama abin ƙanshi mai ɗanɗano, abincin dare mai daɗi.

3. Abincin dare. 150 grams na shinkafa launin ruwan kasa, wani yanki na kifi (kuma dafa shi, yafa masa ruwan 'ya'yan lemun tsami).

Rana 5

1. Safiya. 1 Boiled kwai, yanka 3 na cuku mai wuya, kopin koren shayi tare da lemun tsami.

2. Abincin rana. Salatin kabeji da aka yi wa ɗan ƙamshi mai tsami mai tsami ko yogurt na al'ada, gram 200 na nama da aka dafa (zaku iya ɗaukar kowane, ko da alade).

3. Maraice. Stew kayan lambu mai launin fata, kef 1 kofin.

Rana ta 6

1. Safiya. 200 grams na cuku gida, zaka iya ƙara dintsi na berries, cokali na ƙanƙara mai ƙoshin mai, kopin kofi na halitta.

2. Abincin rana. Duk wani miyan nama, babban abu ba shine ƙara soya ba.

3. Abincin dare. Fillet of kifi maras mai gasa a cikin tsare, ado tare da 100 grams na shinkafa launin ruwan kasa.

Rana 7

1. Safiya. 100 grams na burodin buckwheat tare da cokali na kirim mai tsami, koren shayi tare da lemun tsami ba tare da sukari ba.

2. Abincin rana. Haske mai naman kaza - 300 ml.

3. Abincin dare. Abincin naman alade, an ƙara kayan lambu a ciki don dandano. A rabo daga tasa don maraice - 300 grams.

Ana iya sanin cewa duk jita daga menu an dafa shi ko an dafa shi a cikin tanda. A lokacin kowane abinci, ana bada shawara gaba ɗaya don ƙin soyayyen. Gaskiyar ita ce cewa irin wannan yanayin zafi ba kawai yana hana samfuran duk kaddarorin masu amfani ba, har ma yana ƙara musu adadin abubuwan kalori.

Misalin da aka gabatar shine misalin. Ana iya bambanta dangane da abubuwan da kuke so.

Contraindications zuwa nauyi asara

Duk da gaskiyar cewa abincin da ke da ƙananan carbohydrate a cikin abun ciki ana ɗaukar daidaitacce, mai lafiya, yana da wasu abubuwan contraindications, waɗanda dole ne ku sani ba tare da faduwa ba.

1. Rage nauyi bisa ga tsarin da aka gabatar an haramta shi ga mata yayin daukar ciki, lactation, har ma ga yara da matasa. Jiki a cikin lokutan da aka gabatar koyaushe suna buƙatar makamashi, sabili da haka, abinci mai kyau zai zama mabuɗin lafiyar.

2. Ana buƙatar taka tsantsan don kusanci tsarin abinci ga waɗanda aikinsu ke da alaƙa da ci gaba da tunani, damuwa ta jiki. Rashin carbohydrates na iya mummunar shafar aikin.

3. A gaban duk wani cututtukan da ke da alaƙa da tsarin narkewa, ya wajaba a nemi shawara tare da likitan da ke halarta kafin a ci gaba da tsarin abincin ƙura mai nauyi.

Muhimmin maki a cikin tsarin abinci

1. Wajibi ne a kula da ma'aunin ruwa a koda yaushe. Yana da matukar muhimmanci a sha isasshen ruwa a rana. Babban abu shine ya kasance ruwa mai ma'adinai ba tare da gas ba.

2. Yi watsi da amfani da giya. Suna tayar da ci, suna rushe hanyoyin rayuwa, kuma suna rage saurin asarar nauyi.

3.Jiki a yayin abincin yana buƙatar ƙarin tushen potassium. Saboda wannan, yana da mahimmanci a ɗauka hadaddun kantin magani na ma'adinai mai ma'adinai. Ya ƙunshi dukkanin abubuwa masu mahimmanci don kiyaye lafiyar jikin.

4. Dole ne a manta da sukari a lokacin abincin. Idan kana son wani abu mai dadi, ana baka damar cin 'ya'yan itace da aka bushe; ba a hana shi shan cokali mai ya sha ba.

5. Ba a hana yin motsa jiki ba. Babban abu shine cewa basu da mahimmanci. Iyakar abin da mutum zai iya ba shi ne motsa jiki na safe.

Cararancin abincin carb - Hanya mafi kyau don samun tsari ga waɗanda basa son su iyakancewa da abinci. Duk jita-jita na menu suna da kirki, mai daɗi, lafiya. Bayan bin dokoki mafi sauƙaƙe, nauyi mai yawa zai "ƙone" da sauri, to ba zai dawo ba.

Muhawara da

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

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

Abubuwan da aka yarda

Zaɓin samfuran samfuran da za su iya kasancewa a cikin abincin mai narkewa ya dogara da sunan tsarin abinci. Yawancin adadin kuzari ya kamata ya fito daga abincin furotin. Dukkanin jita-jita ya kamata suna da ƙananan bayanan glycemic index, in ba haka ba glucose maimakon kitse na jiki zai zama tushen ƙarfin jiki.

Idan mutum ya zaɓi ƙananan abincin carb, jerin samfuran kada su haɗa da barasa da kayan lefe. Hakanan ya kamata ku manta game da soda, watsi da shi aƙalla na ɗan lokaci.

Abin da ba za ku ci ba

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

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

Misalin menu don rasa nauyi

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

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

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

Abubuwan cin abinci mara amfani mai saurin motsa jiki: tebur na abinci da aka haramta da haramtaccen abinci

Yawan kiba matsala ce ta gaggawa wacce ke haifar da matsala da yawa. Don rasa nauyi, wasu mutane kan rage kiba mai yawa.

Amma mafi ma'ana da saurin sakamako yana ba da raguwa a cikin yawan sukari a cikin abincin. Robert Atkins ne ya gabatar da shawarar rage cin abincin karas.

Irin wannan abincin yana da matukar buƙata a yau. Akwai tebur na samfuran kayan abinci tare da ƙarancin carb, wanda ke taimaka wa mutumin da yake so ya cire ƙarin fam don shirya jerin abincinsa na yau da kullun.

Karanta ƙari game da abin da za ku iya ci tare da abincin low-carb, da kuma abin da ba za ku iya ba, domin ku hanzarta sauke nauyi sannan ku kiyaye nauyi a al'ada, labarin zai faɗi.

Yaya abinci yake aiki?

Gaskiya ne cewa tsarin wutar lantarki na Robert Atkins yana aiki a kimiyance.

Abincin da ke cike da ƙwayar carbohydrate yana taimaka wa mutane su rasa nauyi sau uku cikin sauri kuma fiye da abinci mai ƙima.

A wannan yanayin, ƙashin jikin yana ƙone da farko a cikin ciki.

Abincin Robert Atkins ana iya kiransa abincin da ya dace. Ka'idar aikinsa mai sauki ce. Carbohydrates yana hade da kwayoyin sukari. Suna shiga jiki da abinci.

Wani sashi na glucose yana shiga cikin jini kuma yana ba mutum isasshen kuzari, wani sashi kuma ana tara shi ne ta hanyar adon mai. Tare da rashi daga cikin wannan sinadari na kwayoyin, ketosis yakan faru, lokacin da kitsen mai ya fara cinye shi don ya sake canza kuzarin da aka kashe.

Rage nauyi yana faruwa saboda:

cire ruwa mai yawa daga jiki. A makonni biyu na farko na abinci, saurin asara mai nauyi yakan faru. Likitocin sun yi bayanin shi ta wannan: tare da raguwar matakan insulin a cikin jini, kodan sun fara kawar da sodium mai yawa, wanda hakan ke haifar da riƙe ruwa. Abun da ke cikin glycogen, wanda ke ɗaukar ruwa a cikin hanta da tsokoki, shima yana raguwa.
ƙananan matakan insulin. Ofaya daga cikin ayyukan wannan hormone shine samuwar da ajiyar ƙwayoyin mai. Saboda haka, tare da raguwa, ana lura da asarar nauyi,
asarar ci. Abincin ana saninsa ne ta hanyar yawan furotin, wanda ke taimakawa rage yawan ci da haɓaka matakan haɓaka aiki. Protein yana haɓaka ƙwayar tsoka, wanda jikin mutum ya fara ƙona ƙarin adadin kuzari kowace rana. Hakanan kuna so ku ci ƙasa kaɗan saboda ƙoshin abincin. Akwai zaton cewa rage yawan ci yana da alaƙa da tsarin leptin na hormone.

Baya ga yakar nauyi, abincin ya kuma taimaka inganta kiwon lafiya, ya rage hadarin bunkasa cututtukan zuciya da ciwon suga. Saboda haka, waɗannan mutane waɗanda ke da matsalar nauyi kuma suna da alaƙa ga cututtukan endocrine ana bada shawarar ware abinci mai ɗauke da-carb daga abincinsu.

Kodayake yawan kiba mai yawa tare da farkon abinci mai dacewa yana gudana ta hanyar cire wuce haddi, babban tasiri na rasa nauyi har yanzu ana samun shi ta hanyar ƙona mai.

Mahimmancin abincin da dokokinta

Asalin wannan abincin, ko kuma gabaɗaya abincin, shine iyakance abincin carbohydrate. Waɗannan kayayyaki ne masu ɗauke da sukari, gari, sitaci. Ba za ku iya yin ba tare da carbohydrates kwata-kwata - a wannan yanayin, yawancin gabobin za su gushe suna aiki da kyau.

A matsakaici, mafi ƙarancin da ake buƙata shine gitar carbohydrates 150 a kowace rana, don mutanen da suke wasa wasanni ko aiki na jiki, 300-400 g.

A sakamakon haka, lokacin da jiki ya daina karɓar adadin abubuwan da aka saba da waɗannan abubuwan da makamashin da ake buƙata, yana fuskantar damuwa.

"Hanyar mafita" ita ce juyawa da karfi daga sel mai, wanda ke fara aiwatar da nauyi.

Yana da wuya a kira wannan tsarin abinci mai cikakken abinci, tunda ba ya haifar da yunwar ko hana mutum ci abinci. Asalinsa shine maye gurbin carbohydrates tare da samfuran furotin.

A wannan yanayin, abincin yana da cikakken wadatarwa, mai gamsarwa da lafiya.

Daga abinci na carbohydrate, ana ba da fifiko ga samfuran "nau'in" jinkirin "- jiki yana aiwatar da su a hankali, saboda haka ba su juya zuwa makamashi" mai yawa "da mai mai ba.

! Saboda daidaitaccen abinci mai cikakken tsari, ƙarancin abinci mai gauraya don asarar nauyi yana dacewa daga likitoci da masana abinci masu gina jiki. Anyi la'akari dashi ba kawai tasiri ba, har ma da lahani.

Ka'idar abinci

Lokacin da mafi yawan kitse da furotin suka shiga jikin mutum na dogon lokaci, ketones ake samu a ciki. Wadannan abubuwan kuma suna samar da jiki ne da makamashi, kuma suna hana ji da yunwar. Haka kuma, ba a samar da makamashi daga nama mai tsoka ba, amma daga kitse. Sabili da haka, ƙananan abincin carb ya dace da 'yan wasa da mutanen da ke da yanayin rayuwa.

Bugu da ƙari, rage cin abinci a cikin carbohydrates yana shafar yunwar a wata hanya dabam. Yana daidaita matakin a cikin jinin kwayoyin halittar guda biyu a lokaci daya - glucagon da insulin. Daidaitawa a cikin maida hankali yasa mutum ya kasa fuskantar yunwar da rage cin abinci.

Yawancin abinci

Baya ga nau'ikan abinci, idan aka rage yawan cin abinci tare da carbohydrates, ana iya samun sauran nau'ikan abincin:

Abincin tare da mai da hankali kan abinci mai gina jiki. Wannan shine zaɓi wanda ya dace da 'yan wasa waɗanda ke samun ƙarfin tsoka. A wannan yanayin, ana yarda da carbohydrates kawai kafin cin abincin rana, kuma samfuran da ke tattare da su mai yawa shine karin kumallo.
A madadin furotin da abinci na carbohydrate. Ka'idar ta ta dogara ne akan gaskiyar cewa tsawan dogaro da abinci mai ƙoshin carbohydrate yana haifar da raguwar tasirin sa. Don "farkar da" inji asarar nauyi, ana amfani da samfuran furotin wanda galibi yana dauke da samfuran carbohydrate.
Ketogenic abinci mai gina jiki. Abincin ana iya ba da izinin abincin ne kawai bayan binciken likita, tunda tushensa yawancin abinci ne mai ƙima. Tsawon lokacinta baya wuce mako 1 a kowane watanni 2. Ofaya daga cikin zaɓuɓɓuka don wannan tsarin mulkin shine abincin Kwasniewski.

Wanene ya dace da ita?

Mafi sau da yawa, 'yan wasa, masu motsa jiki,' yan wasa waɗanda ke buƙatar abin da ake kira bushewa wurin shakatawa ga irin wannan abincin. Binciken da sakamakon bayan bin abinci mai ƙarancin carb yana ba da shawarar cewa yana da amfani ga rasa nauyi, ba tare da cutar da matakin yawan ƙwayar tsoka ba a jiki.

Baya ga 'yan wasa, ana bada shawarar wannan abincin ga maza da mata da suke son rasa nauyi kuma ba a shirye suke da takaita kansu cikin abinci ba. Likitoci da masana harkar abinci ma sun ba ta shawara game da cutar sankara, musamman nau'in 2. Theuntatawa a cikin ƙwayar carbohydrate yana taimakawa ci gaba da sukari na jini a matakin al'ada, kuma yana hana kiba.

Duk da fa'idar wannan abincin, yana da contraindications. Abincin abinci ba zai yi aiki ba a yanayin da ke tafe:

yayin daukar ciki da lactation,
a cikin ƙuruciya da samartaka,
mazan.

Wadannan nau'ikan mutane suna buƙatar abinci mai daidaita, wanda ya ƙunshi dukkanin abubuwan da suke buƙata, gami da carbohydrates da fats.

Hakanan, irin wannan abincin ba a ba da shawarar ga mutanen da ke cikin damuwa na hankali ba. Tare da rashin wadataccen carbohydrate, matakan glucose na jini sun ragu, saboda haka kwakwalwa baya aiki da cikakken ƙarfi.

Misalan menu na mako

Don cimma sakamako, ana bada shawarar rage cin abinci a cikin carbohydrates na akalla wata guda. Yafi dacewa a shirya abinci akai-akai. Don haka, kimanin menu na mako don mata sune kamar haka:

Karin kumallo: Ku bauta wa omelet ko cuku gida, apple.
Abincin rana: Tafasa naman sa ko gasa mai (250-300 g), shirya salatin ko kayan lambu gefen.
Abun ciye-ciye: Apple ko lemo mai tsami, cuku mai ƙananan kitse (100-150 g).
Abincin dare: Gasa ko kuma dafaffen kifi tare da tasa gefen kayan lambu (300 g), ana kuma ba da izini yanki na buckwheat tare da naman sa.

Karin kumallo: Gasa ko sabo ne, wani yanki na cuku gida (babu fiye da 200 g) ko ƙwai mai narkewa (ƙwai 2-3 da madara).
Abincin rana: naman sa da aka firam ko kaza tare da kayan lambu (200-300 g), salatin sabo.
Abincin ci: Yogurt ba tare da kayan zaki, 'ya'yan itace ko salatin kayan lambu ba.
Abincin dare: Miya daga namomin kaza, nama ko kayan lambu.

Karin kumallo: Boiled qwai (babu fiye da 2) ko orange, cuku mai wuya (yanka 1-2).
Abincin rana: Kayan lambu ko kayan miya.
Abincin ciye-ciye: Yogurt ko kefir smoothie, 'ya'yan itace da aka ba da izini.
Abincin dare: Bautar kaji (300 g) ko naman sa stew tare da kabeji.

Karin kumallo: Ganyen ɗakin oatmeal tare da drieda driedan 'ya'yan itace ko buckwheat.
Abincin rana: naman sa da keɓaɓɓu tare da kayan lambu (200-250 g).
Abun ciye-ciye: Yogurt, sabo ko 'ya'yan itace gasa.
Abincin dare: Salatin Beetroot, wani yanki na dafaffen buckwheat ko kifi tare da tasa gefen dafa shinkafa mara miski.

Karin kumallo: smoothie ko milkshake, ƙwai mai ƙugu ko ƙwai da aka dafa, cuku mai wuya.
Abincin rana: Kifi mai gasa ko naman alade tare da salatin kayan lambu.
Abun ciye-ciye: Gilashin yogurt, 'ya'yan itace da aka ba da izini.
Abincin dare: Kayan lambu stew tare da kaza ko naman sa.

Karin kumallo: cuku gida mara laushi a cikin tanda ko cuku mai gida. kifi tare da shinkafa gefen tasa ko abincin teku.
Abincin rana: salatin kayan lambu mai ɗorewa, hidimar nama ko miya mai naman sa.
Abincin Abinci: Salatin 'Ya'yan itace.
Abincin dare: Kifi tare da shinkafa ko abincin teku.

Karin kumallo: Buckwheat.
Abincin rana: Kayan lambu ko miyan naman kaza.
Abincin Abinci: Salatin kayan lambu, ƙwaiƙasasshen qwai, yogurt ko 'ya'yan itace.
Abincin dare: Salatin 'ya'yan itace, kifi, alade ko stew kayan lambu.

Idan kuna son ninka wannan menu, zaku iya maye gurbin waɗannan jita-jita tare da wasu waɗanda suke iri ɗaya cikin abun da ke ciki na carbohydrates da adadin kuzari. A cikin zaɓi zai taimaka wa teburin samfurin (duba), wanda ke ƙasa. Har zuwa 40 g na carbohydrates an yarda dasu kowace rana.

! A cikin makonni 2 na farko na abincin, ba a ba shi damar cinye kayan yisti ba, musamman mai daɗi. A cikin makonni 3-4, ana yanka 1-2 na burodin burodi, da kuma taliya na alkama, a cikin abincin.

Lokacin shirya waɗannan ko wasu jita-jita, zai fi kyau a yi amfani da waɗannan hanyoyin maganin jin zafi:

yin burodi
ragewa
ga ma'aurata
tashin hankali
dafa a cikin dafaffen dafaffen abinci ko tanda,
soya a kan greased jita-jita.

Daga sha a lokacin rana zaku iya shan tsabtataccen ruwan sha, baƙar fata, shayi. Bai kamata a ƙara sukari a cikin abin sha ba, saboda haka, abubuwan hana amfani, abubuwan sha na 'ya'yan itace ko ruwan' ya'yan itace ba haramun bane.

Abubuwan da aka ba da izini da hani

Tebur na samfurori don abinci mai ƙananan carb ya ƙunshi abincin da ke da ƙananan ƙwayar carbohydrate, amma har yanzu an haramta shi. Sabili da haka, kafin fara cin abinci, yana da kyau ku san kanku da jerin samfuran samfuran da aka ba da izini kuma waɗanda ba a ba da shawarar su ba.

Misalin Kayan lambu Misali

Daga cikin kayayyakin da aka yarda dasu sune:

nama - galibi kaza da naman sa, da rago da naman alade a cikin adadi kaɗan,
'ya'yan itãcen marmari - in ban da ayaba mai yawan kalori da kowane irin innabi,
hatsi - oatmeal, bran, buckwheat, shinkafa marar tsari,
kayan lambu - wanin Legumes na kayan gargajiya da na babban sitaci,
namomin kaza
madara, yogurt mara kyau, kefir, cuku gida, cuku mai wuya,
qwai
tsaba, kwayoyi,
Kifayen teku da kifaye masu ƙiba,
ganye.

farin shinkafa da taliya daga gari,
naman alade da abinci gwangwani,
sausages, sausages,
biredi, musamman mai,
sugar da Sweets, zuma, syrups,
barasa
abin sha da abin sha.

Sakamako

Don samun sakamako na yau da kullun na tsarin abinci mai ƙoshin abinci, mafi ƙarancin watanni 1-2. Bayan haka, sakamako na farko, wanda yake kusan kusan 5 kg, za'a samu ne bayan watanni 1.5.

Idan kuna shirin rasa ƙarin nauyi, kilo 10 ko fiye, to abincin zai ci akalla watanni 3-4. Bayan watanni shida, nauyi mai yawa zai ragu da kimanin kilogram 20. Waɗannan sakamako ne na zahiri domin irin wannan abincin lokacin da abinci bai iyakance musamman a cikin rana ba.

Yawancin 'yan wasan motsa jiki sun saba da manufar magudi kan tsarin karancin abinci.Wannan abin zamba ko, wanda aka fassara shi da “zamba” a zahiri, ya ƙunshi a cikin “ranar hutu ɗaya” daga ingantaccen abinci. A wannan rana, ana barin abinci da aka haramta - Sweets, kayan lemo ko abinci mai ƙima. Idan kuna bin ka'idodi, irin waɗannan ranakun "yaudarar" zasu zama da amfani ga asarar nauyi:

Yawan abincin da aka hana ci ba ya wuce 10% na abincin yau da kullun.
An yarda da irin waɗannan ranakun ba fiye da 1 lokaci na mako ɗaya ko 1 lokaci a cikin makonni 2-3, idan akwai mai yawan kitse mai ƙyalƙyali.
Ku ci abincin da aka zaɓa ya kamata ya kasance a tebur. Babu TVs ko na'urori tare da abinci - suna rage faɗakarwa kuma suna sa ku ci fiye da yadda aka shirya.

Waɗannan ka'idoji masu sauƙi suna taimakawa don guje wa “tasirin plateau” yayin da suke bin ƙaramin abinci mai ƙaramar abinci, lokacin da nauyin ya tsaya. Jiki yana karɓar wani samfuran samfuran "wanda aka manta", saboda haka baya adana mai don amfanin nan gaba, amma yana ci gaba da ƙona shi.

Wadanda suka gwada wannan abincin sun tabbatar da cewa ana iya jure shi cikin sauƙi kuma yana ba da sakamakon da aka samu. Amsar su tana bamu damar tabbatar da hakan.

Ina fatan bukukuwan sabuwar shekara da sauran bukukuwan cikin rashin tsoro da firgici. Daga gaskiyar da nake tunanin yadda lambobin zasu haura kan sikeli. Amma na sami wata hanya don kaina don guje wa wannan - makonni 3 akan rage ƙarancin abinci a cikin carbohydrates kuna ƙona kitse da aka samu lokacin hutu. Ina bayar da shawarar shi!

Wannan abincin ya taimaka rasa nauyi bayan samun ciki na biyu. Ba zan iya faɗi cewa na musamman ba ne, kawai yana aiki. Ta gama shayar da nono kuma nan take ta sauya zuwa wannan abincin. Sakamakon shi ne debe kilo 15.

Tare da abokinmu, mun yanke shawarar yin mashin sama da bazara. Mai horar da motsa jiki ya ba da shawarar hana abinci na carbohydrate. Sunyi tsawon watanni 2 kuma sun sami nasarar kawar da kitsen mai mai yawa, suna samun karuwar tsoka. Amma hasara guda - kwakwalwarmu tayi aiki sosai ba tare da glucose ba.

Idan ka bi ka’idoji, to zai bada sakamako mai kyau. Tsarin menu nata yana da faɗi, ba tare da tsayayyen kalori ko ƙuntatawa ba. Saboda haka, rasa nauyi zai zama kusan babu tabbas!

Samu mafi kyau da karfi tare da bodytrain.ru

Abincin Cararancin Carb - Abin da kuke Bukatar Ku sani

Wuce kima - Wannan matsala ce da ba a saba da kowa ba wacce ke faruwa a cikin mutane da yawa kuma yana haifar da damuwa mai yawa. A cikin wannan labarin, zamu gaya muku yadda za ku taimaka wa jikin ku jimre kilogram marasa amfani ba tare da matsananciyar yunwar ba. Za mu zaɓi abincin da ba shi da haɗari don ƙididdigar ku kuma mu samar da menu na abinci mai ƙanƙantar da shi na mako guda.

A cewar kididdigar, tun shekarar 1980 yawan masu kiba a duniya ya ninka biyu. A Rasha, sama da 30% na yawan masu aiki suna fama da kiba. Wannan lamari ne mai mahimmanci ga bil'adama.

Bayan haka, sakamakon kiba shine rashin mutuwa, hauhawar jini, take hakkin tsarin musculoskeletal, ciwon suga, ciwon kansa, cututtuka na tsarin zuciya.

Idan ka kalli bangaren batun, to, mutane zasu cika tsufa fiye da takwarorinsu na siriri.

Don shawo kan wannan matsala, ana haɓaka hanyoyin abinci iri iri. Don haka likita na Amurka Robert Atkins ya kirkiro da karancin abinci mai karas, wanda ya danganta ne da iyakance yawan cin abinci na carbohydrates. Lokacin da suka shiga jikinmu a cikin karamin sashi, yana fara amfani da ajiyar kitse don tabbatar da ayyuka masu mahimmanci.

Abincin -arancin-Carb: Abincin da aka jera

Tare da irin wannan nau'in abinci, baku buƙatar bin madaidaicin tsarin cin abinci da ƙidaya adadin adadin kuzari da aka cinye. Abin sani kawai kuna buƙatar shirya menu na samfuran da kuka dace kunshe cikin jerin da ke ƙasa.

Tebur samfurin Abincin Carbohydrate

Dubawa	Take
Nama	Chicken, Goose, duck, zomo, naman alade, naman maroƙi, naman gwari, naman sa
Kasancewa	Hanta, zuciya
Kifi	Salmon, kwalin, kifin, halibut, tuna, catfish, mackerel, flounder, sardine
Kifin Abinci	Squids, crabs, lobsters, oysters, shrimps, mussel, scallops
Kayayyakin madara	Kefir, cuku-mara da mai cin abinci gida, cuku, kirim mai tsami, yogurt-free-sugar, madara
Kayan lambu da ganye	Barkono, kwaba, beets, tumatir, wake, zaituni, broccoli, farin kabeji da farin kabeji, kwai, kabewa, tafarnuwa, radish, seleri, faski, dill, Mint, albasa kore, gishirin, zobo, chard
'Ya'yan itãcen marmari da berries	Lemun tsami, 'ya'yan itacen innabi, lemo, lendir, strawberries, shuki, shudi, shuki, kabeji
Kwayoyi	Cedar, Almond, Walnut
Qwai	Duk wani
Namomin kaza	Duk wani
Abin sha	Plain da ruwan kwalba Shayi da kofi ba tare da sukari ba

Wannan jerin abubuwan da zaku iya ci ne tare da rage karancin abinci-carb. Amma dole ne a tuna cewa wake, zaituni, zaituni da kwayoyi sun fi dacewa kada a cinye su. Ya isa cewa kowane samfuran yana cikin abincin sau ɗaya ko sau biyu a mako a ƙaramin abu. Yawan 'ya'yan itace daya ne, biyu a rana.

An hana abinci cikin abinci mai karancin abinci

Abincin da ya ƙunshi yawan sukari da sitaci yakamata a cire shi daga abincin ku. A wannan yanayin, tsari na ƙona kitsen jiki zai faru lafiya.

Kayayyakin da ba a ba da shawarar don rage cin abincin carb ba:

Taliya
Dankali
Farar shinkafa
Nama na ban sha
Sausages
Sausages
Sweets
Yin Bredi
Honeyan zuma
'Ya'yan itãcen marmari
Ma mayonnaise, ketchup, miya
Sukari
Ayaba da inabi
Juice, compotes, lemun tsami
Giya na sha

Abincin Karancin Carb na Makon Kida

Ranakun mako	Kayayyaki
Litinin	Karin kumallo:

Scrambled qwai da naman alade da tumatir
Cuku mai wuya - 100 g
Tea (kofi) ba tare da sukari ba

Abincin rana:

Seleri miya
Buckwheat
kaza nono
Salatin kayan lambu

Abun ciye-ciye:Abincin dare:

Tekun Kale
Boiled turkey

TalataKarin kumallo:

Boiled qwai - 2 inji mai kwakwalwa.
Curd - 100 grams
Ganyen shayi

Abincin rana:

Nama da kayan lambu miya
Boiled Kayan Kabeji

Abincin rana da rana:Abincin dare:

Boiled abincin teku tare da kayan lambu
Shayi

LarabaKarin kumallo:Abincin rana:

Kayan lambu miyan
Salatin kabeji
Sara alade

Abincin rana da rana:Abincin dare:

Kifi mai gasa
Tumatir da Salatin Cokali
gilashin kefir

AlhamisKarin kumallo:Abincin rana:

Kayan kaji
Salatin naman kaza
Boiled rago

Abun ciye-ciye:Abincin dare:

Tekun Kale
Soyayyen kwai

Juma'aKarin kumallo:

Stewed kayan lambu da grated cuku
Kawa

Abincin rana:

Miyan miya ba tare da soya ba
Tafiya tare da kayan lambu

Abincin rana da rana:Abincin dare:

Boiled nama
Kokwamba da tumatir Salatin

AsabarKarin kumallo:

Omelet
Boiled farin kabeji

Abincin rana:

Abincin rana da rana:Abincin dare: LahadiKarin kumallo:

Squash caviar
biyu Boiled qwai
Kawa

Abincin rana:Abincin rana da rana:Abincin dare:

Leaf ganye
Salmon
Gilashin ruwan giya

Fatarancin mai mai yawan abincin mai

Abincin da yakamata yakamata a rage yawan kitse wanda yakamata ya dogara da kashi 70% na mai, furotin 25%, da kuma karuwar karuwar karuwa 5%. A wannan yanayin, jiki yana motsawa daga rushewar carbohydrates (glycolysis) zuwa fashewar fats (lipolysis). Daidaita rabo na kitse da sunadarai, ba da fifiko ga kitse.

Kayan Abinci:

Nama
Kifi mai ɗanɗano (misali kifi)
Qwai
Man zaitun (zaitun, linseed)
Kayan lambu
Bran
Kwayoyi
Berries

Ya kamata a cire shi:

Kayan abinci
Cakulan
Sweets iri-iri
Taliya
Dankali
Masara
Milk
Foda
Wake
Ayaba, inabi

Cararancin Carb na Abincin Kiba

Wannan fitaccen yana da kyau ga mutanen da suke da sinadarin cholesterol. Babban menu su kasance: tagar bas, hake, burbot, haddock, cod, halibut, flounder, farin nama, oatmeal, buckwheat, 'ya'yan itatuwa, kayan marmari da kayan gargajiya.

Ta bin abinci mai ƙanƙan da carlesterol mai yawa, ba kawai kawai za ku kawar da tara kuɗi ba, har ma da hana ci gaba da mummunan cututtuka.

-Arancin abincin carb: contraindications

Kada ku "rage cin abinci":

tare da cututtuka na hanta, kodan, tsarin zuciya
tare da maƙarƙashiya na ciki da dysbiosis
yara da matasa waɗanda har yanzu jikinsu yana kasancewa (rashin ƙwayoyin carbohydrates na iya haifar da mummunar matsalar lafiya)
mata masu juna biyu da mata masu shayarwa (duk da haka, idan matar mai juna biyu ta kasance mai yawan kiba, likita na iya ba da shawarar irin wannan nau'in abinci mai gina jiki)

Meye haɗarin rage cin abincin carb?

Sakamakon rashin carbohydrates, fats suna oxidized, sunadaran salula sun rushe kuma jikin ketone ya haɗu - duk wannan yana ƙara yawan acidity a cikin jiki. Kuma shine sanadin mummunan mummunan numfashi, ƙarancin kusoshi, dandruff, fata mai matsala. Ciwon zuciya, ciwon kai, gajiya da bacin rai sun bayyana.
Kwakwalwarmu yawanci tana karɓar ƙarfi ta hanyar glucose. Rushewar kitse baya samar da kwakwalwa da ingantaccen makamashi. Don haka, jinkirin amsawa da rauni mai rauni na iya zama sahabbanku a cikin wannan lokacin.
Yawan cin nama mai yawa yana haifar da iskar gas, maƙarƙashiya da kuma ɗorawa.
Yawan cin abinci mai gina jiki mai yawa yana sanya nauyi mai nauyi a hanta da kodan
Yawan aiki yana raguwa
Rigakafi yana raguwa
Akwai karancin bitamin da ma'adanai a cikin abincin

Rashin Abincin Carb: Reviews da Sakamako

Marina: Ina kokarin cin abinci daban-daban. Wannan shine ainihin "ɗan adam". Tsawon kwanaki 14 ya ɗauki kilo 4. Zan ci gaba gaba. Amma ba a ba ta shawara ba fiye da watanni biyu, tunda jiki ma yana buƙatar carbohydrates.

Julia: Na dade ina neman irin wannan hanyar don rasa nauyi lokacin da baku buƙatar kallon abinci da idanun yunwar. An yarda da yawa a nan, kuma wannan ba zai iya ba face farin ciki. Yayi min kilo 7 a cikin watanni 1.5. Har yanzu ban iya yarda da shi ba, Na yi tunani wannan kawai yunwar tana yiwuwa.

Oksana: A cikin makonni biyu, ta rasa kilo 5. Amma ni mummunan ƙaunar Sweets kuma yana da wahala a gare ni. Don haka ina so in ci wani burodin cake (()

Elvira: Har tsawon wata daya na zauna akan ruwa daya, na kashe kilo 10. Babban abin tashin hankali shi ne cewa na kira su lafiya cikin 'yan watanni! Na gwada wannan, sakamakon, ba shakka, ba shi da nauyi sosai - 5 kilogiram a cikin kwanaki 30. Amma watanni shida sun shude, kuma nauyin ya kasance iri ɗaya. Ba shi da wahala a tsaya, don haka nake ba da shawara ga kowa.

Mun bincika haɗarin ƙananan kayan abinci-carb da halayen su masu kyau. Ina fatan wannan yana taimaka maka ka auna abubuwan kirki da kuma yarda da yanke hukunci da ya dace.

Duk da haka - kada ku kasance mai haɗama da raba kai a shafukan yanar gizo!
Wannan shine mafi kyawun godiya a gare mu ...

Waɗanne ne ƙananan abinci?

Menene tsarkakken carbohydrates? Wannan shine adadin carbohydrate da ya rage bayan an rage fiber na abin da ake ci daga jimlar carbohydrate.

A takaice dai, ba a yin amfani da fiber don tsarkakken carbohydrates, saboda ba a shan shi bayan cin abinci, kuma baya haɓaka sukari na jini kamar glucose.

A saboda wannan dalili, yawancin mutanen da suke cin abinci mai karancin-carb har yanzu suna ƙoƙarin cin wasu abincin fiber, irin su kayan lambu iri ɗaya ko kwayoyi.

Dukkanin carbohydrates sune sukari, sitaci da fiber na abin da ake ci.

Masu kera kayayyakin su ta hanyoyi daban-daban na iya nuna adadin carbohydrates. Ana iya nuna ƙimar abinci mai gina jiki dabam: adadin tsarkakakken carbohydrates, sukari da fiber. Sauran sune jimlar carbohydrates, gami da sukari da sitaci.

Yi ƙoƙarin zaɓar abinci tare da ƙarancin sukari. Suga ya ƙunshi adadin kuzari (wato, tare da ƙimar abinci mai sifili), amma mafi mahimmanci, sukari da abinci mai girma a cikin carbohydrates suna “ƙaura” abubuwan gina jiki.

Nawa zaka iya ci

Bisa manufa, ba shakka, babu wani abu mai yawa da zamuyi bayani anan, amma bari dai a takaice: karancin abincin carb - Wannan tsarin abinci ne wanda ya danganci abinci wanda ke ƙoshin abinci a cikin carbohydrates kuma mai girma a cikin furotin da abinci mai. Yawancin carbohydrates za a iya ci abinci a kan ƙananan carbohydrate: har zuwa 40 gr. kullun.

Carbohydrate rage cin abinci - Wannan tsarin abinci ne wanda ya dogara da samfuran da ke da kusan kusan dukawar carbohydrates da karuwar yawan furotin da mai mai. Carbohydrates a cikin abinci suna a cikin mai yawa mai yawa: adadin su a rana kada ya wuce gram 20, wanda aka ɗauke shi musamman daga kayan lambu.

Saboda gaskiyar cewa kusan babu carbohydrates suna shiga, jiki yana amfani da ajiyar kitsenta don makamashi. An rage nauyi, mai yana ƙonewa - lepota.Mun bincika daki-daki mai cikakken abinci mai a cikin wani labarin Abincin Ketogenic: Fat mai.

Jerin Abincin Carbohydrate na Kadan

Shin kana sha'awar game da menene ƙananan abinci na carbohydrate? Da ke ƙasa akwai jerin ƙananan carb.

Broccoli
Farin kabeji
Namomin kaza
Barkono mai dadi
Salatin Leafy Green Salads
Bishiyar asparagus
Kale kabeji
Alayyafo
Ganyen wake
10. Albasa
Leek
Tumatir
Brussels tsiro
Avocado (kodayake ana ɗaukar 'ya'yan itace ne, amma galibi ana amfani dashi azaman kayan lambu)
15 Turniyoyi
Farin kabeji
Karas (abun da ke ciki na carbohydrate mai matsakaici)
Dankali
Seleri
Zucchini
Mangold

Jerin ya ci gaba. Kuna buƙatar tunawa kusan cewa kusan dukkanin kayan lambu, ban da waɗanda ke sitaci, irin su dankali, suna ɗauke da ƙananan adadin carbohydrates.

Ba kamar kayan lambu ba, 'ya'yan itatuwa da berries suna da ƙarin sukari. Saboda haka, ba za a iya kira su gabaɗayan samfuran low-carb ba. Amma ƙari ga irin waɗannan samfuran babban kayan abinci mai gina jiki ne kuma a cikin abubuwan cin abinci da yawa ana barin su. Tsayawa a cikin abinci mai karan-carb, kawai ɗauki fruitsa fruitsan itace da berries tare da dandano mai tsami ko tsaka tsaki Wannan shi ne:

Rasberi
Bishiyoyi
Mulberry
Manya
Inabi
Lemun tsami
Kiwi
Apricots
Tangerines
Cranberries

Akwai yawancin berries da 'ya'yan itatuwa waɗanda zaku iya haɗuwa a cikin abincinku ba tare da haɗarin karuwar carbohydrates ba.

Qwai da Kayayyakin Madara

Qwai
Fat mai rashin narkewa
Raw duka madara
Cuku, ciki har da cuku mai wuya kamar cheddar, blue cuku, feta, akuya da sauran su
Kirim mai tsami mai tsami
Kirim mai tsami
Kefir
Yogurt na Girka

Nama da kayayyakin nama

Naman sa
Dan rago
Kayan
Turkiyya
Naman alade
Bacon
Venison
Jerky
Zomo
Nutria

Kusan dukkanin samfuran nama ba su da carbohydrates kuma ƙimar su tana karewa.

Kifi da abincin teku

Salmon
Haddock
Tafiya
Halibut
Sardines
Dankano
Mackerel
Tuna
Lambar (cikin matsakaici)
Scallops

Kamar samfuran nama, kifi da abincin teku a kusan ba su da carbohydrates. Abinda kawai yakamata a kula dashi shine a zabi kifin marine kuma a guji adadi mai yawa, kamar kiram, wanda zai iya dauke da karin Mercury da sauran karafa masu nauyi.

'Ya'yan Chia
'Ya'yan flax
Allam
Walnuts
Suman tsaba
Sesame tsaba
Cashew
Kasar Brazil
Kwakwa
Sunflower
Kwayoyi masu guba
Hazelnut
Pistachios

Duk mai da mai suna da wadataccen carbohydrates, lissafin da ke ƙasa ya cika.

Kwakwa
Zaitun
Hemp
Flaxseed
Butter
Gyada
Ghee (man shafawa man ghee)
Man dabino
Naman alade
Kitsen mai
Fatan Rago

Kayan zamani, ganye da kayan yaji

1. Ganye, kamar turmeric, ginger, oregano, Rosemary, Basil, gishirin teku, barkono, da sauransu.
2. Ruwan yaji

Vinegar, gami da apple, giya, balsamic da sauransu
Cocoa foda
Mustard
Soya miya
Bone broth
Zaitun

Tea (kore, baki, oolong, fari da sauransu)
Kawa
Ganyen shayi
Ruwan da aka matse sosai
Green smoothies
Carbonated ruwa mara ruwa

Misali Mai Karatun Carbohydrate Misali

Omelet tare da minced nama da kayan lambu

Wannan abincin karin kumallo mai gina jiki ya haɗa da qwai, naman sa tare da barkono kararrawa, tumatir, avocados, faski ko cilantro, wanda za'a iya ba da shi a kan burodin pita na bakin ciki ko tortilla.

Bayani mai abinci mai gina jiki Per Bauta:

46.8 na furotin

1.7 grams na sukari

Puree farin kabeji tare da qwai, soyayyen a ghee, a cikin abin da za ka iya ƙara yankakken albasa ko tafarnuwa, ganye.

Bayani mai abinci mai gina jiki Per Bauta:

Gefen kifi da aka dafa tare da pecans (ko wasu kwayoyi) miya pesto tana da abinci mai gina jiki kuma baya dauke da carbohydrates da yawa.

Bayani mai abinci mai gina jiki Per Bauta:

Lowarancin abinci mai narkewa a jiki na iya taimaka wa mutane cikin sauri su rasa nauyi kuma su iya inganta lafiyar su, rage dogaro da sukari, inganta aikin kwakwalwa, ƙwaƙwalwa a cikin tsofaffi,rage hadarin kamuwa da cutar suga da sukari.

Ya danganta da yanayin lafiya da burin, yana da kyau a guji abinci mai tsayayye, 'ya'yan itaciya da berriesan itace.

Idan yana da wuya a tuna da kayan lambu waɗanda ba su da tsayayye, kuna buƙatar sanin ƙa'ida ɗaya mai mahimmanci:

Duk kayan lambu da suka girma sama da ƙasa ba su da wadataccen sitaci. Har ila yau, kayan lambu da ke girma a cikin ƙasa sun ƙunshi ƙarin sitaci.

Cararancin abincin carb na iya haɗawa wasu lokuta an shuka iri da hatsi. Abubuwa masu narkewa sun ƙunshi ƙarin carbohydrates, amma da aka ba su adadin kuzari da ƙimar abinci mai gina jiki, ba shi da ma'anar kawar da ingantaccen tushen carbohydrates. Ba a hana masu amfani da matsakaici ba. Bugu da kari, lokacin germinating, ana fitar da karin furotin, bitamin da ma'adanai, an sauƙaƙe sha da narkewar su.

Tare da abinci mai ƙarancin carb, daidaituwa na hormonal wani lokaci yana inganta, wanda ke haifar da ingantaccen bacci, ciwon tsoka, rage yawan ƙashi kashi, da haɓaka cikin mahimmancin ƙwayar cuta da ƙananan cholesterol.

-Arancin carb, menu na mako-mako, girke-girke na abinci

Gaisuwa gareku, masu karatu. Yawan kiba ya dade yana zama matsala ga mutane dayawa, yana basu ba kawai jin takaici da rashin gamsuwa da alkalumman su ba, amma daga baya yana haifar da ci gaba da mummunan cututtuka.

A kokarin kawar da kilo-kima, yawancin mutane kan rage adadin abincin da ake ci, cikin kuskure suna la’akari da wannan hanyar kadai.

Wani sashi na waɗanda suke so su rasa nauyi suna da hannu sosai a cikin abubuwan motsa jiki, suna amfani da abinci daban-daban har zuwa yunwar, amfani da girke-girke don dafa abinci-kalori, ciyar da sa'o'i da binciken Intanet don bincika hanyoyin samarwa da aka shirya na mako guda, amma har yanzu basu iya cimma burin su ba.

Sirrin nasara shine yin la’akari da ingancin abincin da aka cinye, kuma ba don rage adadinsu ba. An san tsarin abinci mai ƙarancin carb a matsayin mafi kyawun mataimaki a cikin yaƙi da wuce ƙima, wanda ya tabbatar da ingancinsa a aikace.

Descriptionaramar Abincin Carb

An bayyana sha'awar mutane don cin abinci na gari, Sweets daban-daban da sauran abubuwan carbohydrates ta hanyar buƙatar samar da ƙarfin jikinsu, wanda ba a cinye shi gaba. Partangare daga gare ta ya juya ya zama mai ajiyar kitse.

Carbohydrates yana haɓaka sukari na jini, wanda ke da haɗari ga mutanen da ke ɗauke da cutar nau'in 1 da nau'in ciwon sukari na 2, lokacin da insulin ba ya saki a daidai adadin.

Babban mahimmancin abincin carb yana daidai ga rage matakin carbohydrates da aka cinye a cikin abincin yau da kullun da maye gurbin wani ɓangare na su da abinci mai gina jiki. Tare da rashin carbohydrates, jiki yana cin kitse mai tarin yawa.

Lokacin canzawa zuwa irin wannan abincin, jiki yana buƙatar kimanin makonni biyu don daidaitawa da kuma ikon tara makamashi mai shigowa cikin sabuwar hanya. Samun kayan sunadarai da mai a jiki yana da hankali sosai idan aka kwatanta da carbohydrates.

Sakamakon haka, ci abinci yana raguwa, abincin da aka karɓa a baya ya isa na wani tsawon lokaci.Hakaitaccen ƙwayar carbohydrates tare da abinci gwargwadon abinci mai ƙarancin carb yana taimakawa rage ƙonewar insulin da ƙone kitsen. Wannan hanyar don abinci mai gina jiki ana amfani dashi ba kawai don asarar nauyi ba, amma har ma yana da nasara a cikin lura da ciwon sukari na kowane nau'in.

Ka'idodin abinci mai gina jiki

Abincin low-carb don masu ciwon sukari na kowane nau'in kuma mutanen da suke so su rasa karin fam ba su ware carbohydrates gaba ɗaya, amma yana ba ku damar ƙirƙirar menu don kowane kullun mutum ya ci mafi kyawun adadin don kula da ayyukan hankali. In ba haka ba, barci, gajiya da rashin tausayi zasu bayyana.

Abincin abinci tare da mafi ƙarancin carbohydrates ya dogara da abincin furotin, amma duk da wannan, jiki yana ba ku damar samun abinci mai gina jiki a cikin adadin da ake buƙata.Don ingantaccen shiri na menu don mako kuna buƙatar sanin abin da jita-jita ya kamata ya kasance akan tebur.

Tebur abinci tebur

Nau'in furotin	Sunan samfurin
Nama	Duck ko Goose nama, naman sa, hanta naman sa, turkey, naman zomo da sauran wasa
Kifin Abinci	Lobsters, crabs, oysters, mussel, shrimp, squid, scallop
Kifi	Cod, halibut, catfish, flounder, mackerel, kifin, kifi, tuna, sardine
Kayayyakin madara	Cuku gida mai ƙarancin mai, cuku
Ganye da kayan marmari	Barkono, seleri, faski, chard, namomin kaza, Mint, tafarnuwa, albasa kore, Dill, wake, zaituni, cucumbers, broccoli, kabeji da farin kabeji, Peas, eggplant, kabewa, beets Boiled, rhubarb, tumatir, zaitun, zobo, radish
Qwai	Duk wani

Abincin da za a iya cinyewa a cikin kaɗan sun haɗa da:

Man: man daga walnuts, kabewa, iri na innabi, zaituni, masara, sunflower da makamantansu.
Fats: margarine, man alade, man alade, man shanu, kirim, kirim mai tsami, yogurt madara gabaɗaya.
Kwayoyi: walnuts, kwakwa, hazelnuts da kwayoyi na Brazil, pistachios, almonds, cashews.
Tsaba: kabewa, sesame da sunflower.

Carbohydrate tebur

Carungiyar Carbohydrate	Sunan samfurin
Hatsi	Sha'ir, alkama, hatsi, buckwheat, hatsin rai, shinkafa, gero, aka zube, shinkafa ta asali
Kayan lambu, 'ya'yan itatuwa da' ya'yan itatuwa bushe	Apple, pear, tangerine, plum, ceri, inabi, inabi, raspberries, karas, beets, kankana, kankana, ayaba, peach, dankali, pear, ƙasa, dabino, 'ya'yan ɓaure.
Sweets	Kudan zuma, syrups na 'ya'yan itace da ruwan' ya'yan itace sabo
Shan giya	Giya, giya mai zaki, shampen.
Duk samfuran gari	Gurasa, taliya, kayan alade, kayan yaji

Stewed kaji

Da farko kuna buƙatar cire fata daga naman kaza kuma cire duk mai, kurkura sosai, gishiri da kuma yayyafa ɗan barkono kaɗan. Ninka a cikin kwano mai multicooker, Mix kuma ƙara bayan ganye da ganyayyaki 150 na ruwa. Sanya shirin "quenching" na tsawon awanni 1.5.

Bugu da ƙari, za'a iya ƙara dankalin turawa. Kar ka canza lokacin kashewa.

Abin da ke faruwa a jikin mutum yayin ƙin karɓar carbohydrates

Abincin da ke da ƙwayar carbohydrate tare da mai mai mai yawa ana kiran shi abincin keto, kuma tare da yawancin adadin furotin - furotin. Ta yaya ƙi yarda da sukari zai shafi jiki a yanayi ɗaya ko wata:

Da farko, jikin zaiyi amfani da dukkan glucose din da ya samu damar yin sa a baya, misali, a lokacin cin abincin dare. Wannan wadatar zata kare bayan 'yan awanni, sannan kuma jiki zai fara kashe ajiyar kaya glycogen .

Sakamakon gaskiyar cewa yanzu ba a samar da glucose tare da abinci ba, jiki a hankali yana amfani da glycogen na hanta da tsokoki. Bayan kwanaki 2-3, jiki ya fahimci cewa babu wani wuri da za a jira taimako kuma ya fara amfani da wani madadin makamashi a cikin girma. Nan ne bambance-bambance tsakanin mai da tsarin gina jiki ke gudana!

Tare da cin abinci na keto, bayan kwanaki 3-4 saboda gaskiyar cewa babu kusan glycogen a cikin jiki, jiki ya fara yaudarar da ƙirƙirar ƙarin maye - ketones. Gabaɗaya, wannan ba shine asalin kirkirar abincin keto ba; ana amfani da ketones a cikin ƙwayoyin hanta kuma suna cikin fitsari da jinin kowane mutum. Amma a cikin rashin carbohydrates, su ne cewa jikin ya fara amfani da shi a kan ci gaba mai gudana.

Idan kun zaɓi sashin furotin na abincin, jiki yana samar da makamashi daga ajiyar kansa - nama mai daɗaɗa.

Menu: tebur da aka ba da izini da abubuwan da aka haramta

Jerin abincin da aka ƙyale a kan ƙananan carb da abubuwan da ba su da carbohydrate sun sauko ga abinci mai furotin da abinci mai ƙiba. Don haka, zamu yi nazarin abin da zaku iya cin abinci akan irin waɗannan abincin:

Fiye da haɗari

Urination akai-akai. Keto dabi'a ce ta dabi'a, saboda haka zaku shiga bayan gida sau da yawa. Acetoacetate, jikin ketone, shima an fitar dashi a cikin fitsari, wanda hakan zai haifar da yawan tafiye-tafiye bayan gida ga masu farawa.

Cin abinci mai gina jiki mai tsayi na dogon lokaci kara hadarin thrombosis kuma yana iya kasancewa tare saukar karfin jini na yau da kullun, rashin bacci, raunin ƙwayar jijiyoyi da aikin koda.

Tabbas, ba tare da carbohydrates, kuna jin rauni, yi saukad dayanayi yana kara muni. Irin waɗannan nau'ikan abubuwan cin abinci suna haifar da jihohi masu wahala da damuwa, ɓacin rai, tunda glucose mai alhakin ayyukan kwakwalwa ba ya shiga cikin kwakwalwa.

Bakin bushewa. Urination akai-akai yana haifar da bushe baki da ƙishirwa. Tabbatar da cewa ka sha ruwa mai yawa kuma ka sake canza ƙwayoyin lantarki (gishiri, potassium, magnesium).

Sell na acetone daga bakin. Acetone jiki ne mai ketone wanda aka raba shi ta hanyar numfashi. Zai iya jin ƙanshi kamar 'ya'yan itace mai overripe ko ƙusa na goge goge. Wannan sabon abu na ɗan lokaci yawanci yakan wuce tsawon lokaci.

Rashin maƙarƙashiya - Abokinku mafi kyau tare da tsarin wutar lantarki na carb.

Tare da ciwon sukari

Mutane suna da tabbacin cewa idan kana da ciwon sukari, to, barin carbohydrates ya zama cikakke! Wannan ba haka bane. Tare da nau'in ciwon sukari na 1, ba a buƙatar rage cin abinci mai amfani da carbohydrate kuma ba zai taimaka ba. Babban mahimmancin aikin mutane tare da wannan cuta shine zaɓi gwargwadon insulin wanda ya dace, wanda ya bambanta dangane da lokacin rana, sake zagayowar, glycemic index na samfurori da ƙari mai yawa.

I.e. don kowane samfurin tare da auna yawan sukari da kuma bincika aikin insulin a cikin yanayi daban-daban, zaku iya zaɓar sigogi masu mahimmanci. Tare da nau'in ciwon sukari na 1, mutum yana da cikakken 'yanci mafi mahimmanci dangane da zaɓin jita-jita, an iyakance shi kawai ta ikon yin lissafin adadin daidai.

Gaskiyar ita ce cutar sankarau cuta ce mai warkewa - ko da kasancewar rashin carbohydrates, matakan insulin ba za su canza ta kowace hanya ba! Tare da nau'in 1 na ciwon sukari na mellitus, babu wani magani na dabam ban da ilimin insulin. Babu ganye, buckwheat a kefir, kayan abinci tare da ƙuntatawa na carbohydrates, aikin hauka na jiki, da sauransu. Insulin kawai da sha'awar samun ingantattun sugars.

Amma tare da nau'in ciwon sukari na type 2, ana iya yin watsi da allunan idan mutum ya bi abinci, ya aikata aikin jiki (har izinin da likita ya ba shi izinin), kuma ya dawo da nauyinsa zuwa al'ada. A wannan yanayin, saboda asarar mai da ta ɓace, ƙwayar kyallen takarda zuwa insulin yana ƙaruwa, a wasu an mayar da ita gabaɗaya, wanda ke sa ya yiwu a ƙi shan kwayoyi. Amma kuna buƙatar bin abinci kuma ku kula da nauyi kullun duk rayuwarku.

Haka kuma, tare da nau'in ciwon sukari na 2 na ciwon sukari, abincin ba shine wim ba, amma shine tushen magani. Amma kuma, a cikin kowane yanayi yakamata ku ƙi ɗaukar carbohydrates, tunda carbohydrates sune asalin tushen samar da makamashi ga jiki. Yana da kyau ƙin ɗaukar carbohydrates mai sauri - Sweets, wasu 'ya'yan itãcen marmari, ruwan' ya'yan itace, sukari, adana, wasu kayan lambu, da wasu hatsi. Zai dace da cin abinci tare da ƙarancin ƙwayar cuta, a hankali yana narkewa kuma ba haɓaka sukari da yawa ba.

Don asarar nauyi

Shin carbohydrate da low carbohydrate sun dace azaman abincin don asarar nauyi? Gaskiya ba makawa ga duka: Yawan adadin kuzari dangane da asarar nauyi ko riba mai yawa yana cikin farkon wuri. Hanya daya tilo ta sanya jiki ya ƙona kitse shine a ciyar da adadin kuzari fiye da yadda yake samu. I.e. kana buƙatar tsayi (ko ba haka ba) rashi adadin kuzari.

Duk waɗannan rikice-rikice kamar abubuwa na carbohydrate, yunwa tazara, shigarwa cikin ketosis, paleo-rage cin abinci da sauran abubuwa - hanyar banal don tilasta wa kanka cin abinci kaɗan.

Godiya ga waɗannan abubuwan rage cin abinci, yawanci kuna cin ƙarin adadin kuzari a wasu ranaku kaɗan kuma akan waɗansu. A lokaci guda, matsakaita adadin adadin kuzari a kowace mako "zai rasa nauyi". Ko kuma, bisa manufa, fara cin abinci mara ƙima da maras nauyi. A wata kalma: balabolstvo.

Irin nau'in abincin da kuke yankan ba shi da mahimmanci, adadin kuzari yana da mahimmanci. Kuna iya rage carbohydrates, sunadarai ko kitse zuwa sifili, amma idan kun daidaita akan adadin kuzari, bazai yi nauyi ba ko yaya.

Idan kun cire carbohydrates, amma ku ci gaba da cin abinci fiye da yadda kuke buƙata, to baza ku rasa nauyi ba. Haka ne, rage girman glucose da insulin yana kara hadawan hadawar kitse. Amma tare da adadin kuzari, jiki zai yi amfani da kitsen abinci don makamashi kuma ba zai je kantin sayar da mai ba.

Ta wata hanyar, jikin yana jujjuyawa, kamar waɗanda suke son rasa kilo 2 a cikin watanni 6, a cikin “inji mai ƙona kitse”, kamar yadda aka faɗi, amma wannan ba shi da kitsen jiki.

Kalori kawai, ko kuma adadin su, ƙayyade abin da za a yi amfani da mai don makamashi - abinci ko subcutaneous.

Za a adana adadin kuzari mara nauyi daga kitsen azaman subcutaneous da mai mai visceral, komai girman matakin insulin. Jiki na iya adana mai koda ba tare da manyan matakan insulin ba.

Gabaɗaya, insulin ana tuhumar sa da rashin nauyi. A cikin labarin mu Fructose: Shin zai yiwu ku ci 'ya'yan itace kuma ku rasa nauyi? Ka'idar insulin. Glycemic index da nauyi asara mun yi bayani dalla-dalla dalilin da ya sa wannan wawan yake. Anan mun ba da taƙaitaccen ƙarshe: don adana mai, kuna buƙatar insulin, ba kwa buƙatar shi.

Jiki yana da hanyoyi don adana mai koda a cikin ƙananan insulin yanayi. Don haka, idan kuka zarce adadin kuzari, kodayake low-carb, kitse ba zai ƙone ta wata hanya ba. Ku ci adadin kuzari 4000 tare da mai ko furotin, kuma komai zai daidaita wurin ajiyar jiki, koda kuwa insulin bai tashi ba.

Hakanan don Allah babu buƙatar cire 'ya'yan itatuwa da kayan marmari gabaɗaya tare da maye gurbinsu da fiber da aka siya, wannan shine daji! 'Ya'yan itãcen marmari da kayan marmari abubuwa ne masu ingantaccen bitamin, ma'adanai da fiber. Fiber na zaune da kyau, kamar furotin, kuma yana taimakawa wajen yaƙar yunwar da glucose. Sabili da haka, yawancin servings na kayan lambu da 'ya'yan itatuwa ya kamata ya kasance cikin abincin yau da kullun.

A cikin labarin "Fiber tana da aminci kamar yadda aka saba yarda?" Mun fahimci cewa sayi fiber ba ya yin komai face cutar da ku kuma ba za ku iya ɗauka ba! Haka kuma, ba a yi binciken kimiyya da shi ba kuma yana iya ba da gudummawa ga cututtuka daban-daban na hanji.

Nawa carbohydrates kuke bukata?

Amma a dawo da carbohydrates. Carbohydrates - wannan shine ƙarfin mu. Idan ka kwanta a kan babban kujera kullun, to, abincin da ke cike da carbohydrate ba shi da kyau a gare ka. Amma idan kai al'ada ce, mai rai wanda yake wasa da wasanni, to da wuya ka rasa ƙarfi.

Abubuwa 3 suna shafar adadin carbohydrates a cikin abinci:

Matakin aiki. Carbohydrates shine mai don horo mai zurfi kuma murmurewa a bayansu. Idan ba'a zubar da komai akan komai ba, suna adana kitse.

Ya dace a kalli carbohydrates kamar man fetur. Idan ba ku motsa jiki ba kuma ba ku datse glycogen, ba a buƙatar carbohydrates da yawa a cikin abinci. Misali mai sauƙi mota ce. Idan ya tsaya a gareji, ba a buƙatar gas. Tankin yana da wani ƙarfi kuma duk abin da ke sama zai zama kawai zubarwa. A cikin jikin, wannan yana bayyana ta wuce haddi na glucose a cikin jini, juriya na insulin kuma a ƙarshe, nau'in ciwon sukari na II.

Amma idan kuna tuki kowace rana, ya kamata a sauƙaƙe shi sau da yawa. Babu mai - motar ba tuki. A cikin jikin mutum, an bayyana wannan ta hanyar jin gajiya, rashin tausayi, rashin jin daɗi, rashin kwanciyar hankali, rashin aiki a cikin horo, asarar tsoka, rashin bacci, ƙarancin testosterone, ƙarancin samar da kwayoyin hodar iblis, da rage kiba.

Sau da yawa mutane suna yin wannan kuskuren: babban abinci-carb yana haifar da yanayin rayuwa mai rauni. Suna ƙoƙarin cin abinci masu kyau: suna shan 'ya'yan itace sabo, suna ci yogurts, abinci mai ƙanƙan da abinci mai abinci. Koyaya, duk da wannan, sannu a hankali samun mai. Matsalar kiwon lafiya ta fara: matsin lamba ya tashi, glucose ya wuce al'ada.

Har yanzu: idan kun jagoranci salon tsinkaye, ba kwa buƙatar carbohydrates da yawa. A hutawa, jiki yana amfani da kitsen fitsari don makamashi (ee, ee, karanta "Cardio ko horo ƙarfi: yanayi mafi kyau don ƙona kitse. Energy ga aikin tsoka ").

Idan kullun kuna jefa jikin tare da adadin carbohydrates, wanda ba ku da komai don ciyarwa, tare da adadin kuzari, sun juya su zama mai mai. Ko da tushen carbohydrates shine ingantaccen kayan hatsi.

Koyaya, mutane da yawa suna yin wani kuskure: hada abinci mai karancin carb ko kuma rashin motsa jiki da kuma motsa jiki. Komai a bayyane anan, inda wannan karkatacciyar koyarwa ta zo: matan da muke son su sun ba da shawarar ta. Bushewa, hanya mai wuya, shawo kan kanka da duk wancan.

Koyarwar karfi na gargajiya, kayan motsa jiki, horo tazara, aiki da sauran abubuwa masu nauyi da kuma nauyi ba su dace da irin abincin da ake fama da shi ba. In ba haka ba, zakuyi aiki tuƙuru, ku kasance da ƙarfi da fasaha, amma zaku duba .. uh, da kyau, don haka.

Ya zama babban yanayin wawa: Kuna iya kunna bidiyon ilimi, saboda zaku iya yin yawancin motsa jiki daban-daban daidai da fasaha, amma ba za a taɓa ba ku wannan ba saboda kuna kama da cewa ba ku da horo ko kaɗan.

Sakamakon barin carbohydrates

Kodayake mafi muni, kun rasa libido, kun gaji, damuwa da kuma hutawa, barci mara kyau ko wahala daga rashin damuwa mara dalili. Idan abin da aka rubuta game da kai, da gaggawa dakatar da cakulan akan furotin kuma kara yawan carbohydrates a cikin abincin. Babban horo mai zurfi yanayi ne daban-daban tare da tsarin rayuwa, daban-daban na tsarin rayuwa, yanayin rayuwa da na rayuwa fiye da yanayin rayuwa.

Haka ne, wataƙila kun rasa nauyi akan irin wannan abincin, amma! Yanzu kai mutum ne daban daban dangane da yanayin rayuwa. Idan ba ku canza lokaci ba kuma ku ci gaba da cin abincin da bai dace da ku da rayuwar ku ba a yanzu, zaku ƙara samun gajiya da gajiya, a cikin mummunan yanayi, kar kuyi bacci da dare, yin rashin lafiya sau da yawa, kuma wataƙila ku sami wasu matsaloli tare da kwayoyin halittu da libido.

Tsarin rayuwa. Idan da gaske kiba (kuma ba 5-10 karin kilos) ba, kuma kuna shirin rasa nauyi, ya kamata a rage yawan carbohydrates - wannan ita ce hanya mafi sauƙi kuma mafi aminci don rage adadin kuzari. Kwayar halitta tare da irin waɗannan matsalolin suna da ƙarancin kula da insulin: yana zama da wahala a gare shi don aika glucose zuwa ƙwayoyin tsoka, wanda da farko za a adana shi a cikin mai.

Ta yaya juriya ke inganta? Da yawan carbohydrates mutum yana ci (kuma baya ciyarwa), yawan glucose a cikin jini. A cikin amsa, ana fitar da insulin mai yawa. Tare da ƙwayar insulin mai ƙarfi da akai-akai, ƙwayoyin tsoka sun rasa hankalinsu kuma su daina shan glucose.

Mutanen da ke ba da izini da ƙwayoyin tsoka suna da kyakkyawar ji don insulin - zai iya samar da ingantaccen glucose ga ƙwayoyin tsoka. Hanya na rayuwa na iya canzawa akan lokaci. Da zaran kun rasa nauyi, inganta ingantattun kwayoyin halitta na lafiya, gina tsokoki tare da horarwar ƙarfi, buƙatar ƙuntata carbohydrates zai wuce.

Amma ko da mutum mai kiba ba yakamata cire carbohydrates gaba daya. Dole ne ya rage adadinsu kuma ya canza ingancin.

Rayuwa da abubuwan zaɓi

Mafi kyawun tsarin abinci shine wanda zaku iya mannewa na dogon lokaci. Wannan gaskiyar ana watsi da kullun. Idan ana amfani da ku don cin yawancin carbohydrates, to canje-canje kwatsam ba zai taimaka muku a cikin abincin ku ba. Zai fi kyau a yi wannan:

Yourara ayyukanku na furotin tare da kowane abinci.
Rage (amma ba cire gaba ɗaya) abubuwan alkama na hatsi ba.
Don sarrafa adadin kuzari, yanke mai a cikin abincinku.
Kuma kawai bayan kun daidaita wutar lantarki (wata daya ko biyu), haɗa horarwa ƙarfi - azaman hanyar haɓaka hankalin mutum zuwa ga insulin.

Cardio ba shi da dacewa a nan, ba zai magance matsalolin tare da juriya na insulin ba, a cikin ƙari, yi jinƙai ga gidajenku daga irin wannan "nishaɗin", tsayayya da tafiyar kilo 100 akan kanku, ƙarin game da wannan a labarin. "Ina jin tsoron yin matsewa" ko me yasa suke rasa nauyi a cikin dakin motsa jiki.

Wanene zai dace?

Abincin low-carb na iya zama hanya mafi kyau don asarar nauyi da haɓaka ƙwayoyin halitta don ƙoshin abinci, insulin-resistant, da kuma mutanen da ke da rauni.

Kamar yadda aka ambata a sama, mutum mai tauhidi baya kashe glycogen tsoka, saboda haka baya buƙatar damuwa game da sake jujjuya kayan. Abinda kawai za a yi shine samar da carbohydrates zuwa kwakwalwa da tsarin juyayi na tsakiya. Yawancin lokaci isa 100-125 gr. carbohydrates kowace rana (Wannan ba shine nauyin hatsi / kayan lambu / burodi, amma carbohydrates da suke ɗauke dasu). Wannan yana da tasiri mai kyau akan damar tunani, gabaɗaya makamashi da yanayi.

Kuna iya samun carbohydrates da yawa tare da adadin kayan lambu marasa iyaka marasa iyaka (banda sitaci), kayan abinci 1 na 1-3 da abinci daya na dafaffiyar hatsi a kowace rana girman dunkulallen hannu.
I.e. ka fahimta cikakken carbohydrate bai dace da kowa ba!

Ba daidaituwa ba ne cewa meta-analysis of kimanin nazarin 50 wanda aka kwatanta sanannun abinci 11 da za a iya ragewa zuwa rukuni: low-carb (Atkins, South Beach, Zone), mai-mai (Ornish, Rosemary Conley), daidaita (Jenny Craig, Nutrisystem, Weight Watchers), da abinci kyauta, ya tabbatar da cewa ...

cikakken kowane abinci don asarar nauyi, ya fi yadda babu shi!

Bayan watanni shida, mutanen da ke cikin ƙananan carb sun rage nauyi. Amma bambanci gaba ɗaya cikin asarar nauyi (bambance-bambance a cikin aiki) a tsakanin dukkanin abubuwan cin abinci ba shi da mahimmanci: poundsan fam. Misali, akan karancin carbohydrates na tsawon watanni 6, matsakaiciyar asarar kilogram 8.73 da kilogram 7.25 na watanni 12, a kan kilogiram 7.99 na tsawon watanni 6 da 7.27 kg na watanni 12 ga masu karamin kitse.

Nazarin rasa nauyi: dalilin da yasa baza'a iya amincewa dasu ba

Oh, abin takaici ne, amma duk da ƙoƙarin mutane don ƙirƙirar duniya, cikakkiyar hanyar kula da abinci da bayyana shi kaɗai ce mai gaskiya da amfani, kazalika da aiki ga kowa da kowa kuma a kowane yanayi, ba tare da la ofakari da yanayin motsa jiki ba, matakin aiki, kiwon lafiya, metabolism da burin wannan ba zai taba faruwa ba. Ainihin, mutane suna ba da tsauraran shawarwari dangane da kwarewar da suka samu, wanda babban kuskure ne.

Wannan yana bayanin ra'ayoyin masu saukaka abubuwa na karancin-carb. A zahiri, babu cikakken abinci ga kowa. Akwai tafiye-tafiye masu yawa masu tasiri da sauƙi waɗanda ke yin la’akari da inda kuka kasance a yanzu da kuma inda kuke son zuwa. Ricewa da matsaloli suna faruwa lokacin da aka kula da abinci daban, cikin wuri.

A ƙirƙirar abinci mai inganci don asarar nauyi yana da nasa tsarin, kuma ba ya fara da carbohydrates kuma tabbas ba tare da rashi ba. Kuna buƙatar farawa da kayan yau da kullun, waɗanda suke da sauƙin: “Metabolism. Abincin yau da kullun ".

Da fatan za a zabi lafiyayyen abinci. Abincin lafiya shine lokacin da kuka zauna a tebur da ke fama da yunwa, ku ci har sai kun ji kunci, sannan kuma A daina, ko da ba ku ci abinci ba ("Yaya za a daina cin abinci?").

Yana yiwuwa a zaɓi abincin da kuke so kuma ku ci shi. Kyakkyawan tsarin abinci shine yin tunani game da zaɓin abincin don yana da abinci mai gina jiki, amma kada ku damu sosai game da shi, kada ku tsayar da taƙaitaccen zaɓinku, don duk sha'awar cin abinci ya ɓace. Cin abinci mai lafiya yana nufin barin kanka ka ci wani abu saboda kana farin ciki, bakin ciki ko gajiya, ko kuma kawai saboda yana da daɗi.

Abincin abinci na yau da kullun shine wasu lokuta don yin kuskure a zaɓi na abinci da pamper da kanka, amma a lokaci guda ku san ma'aunin kuma kada ku rasa hankalinku daga matsananciyar yunwa ko giya. Wata rana ko ma mako guda na abinci mara kyau ba zai lalata komai ba, mun rantse kan ƙananan yatsunsu.

Abincin abinci na yau da kullun yana ɗaukar ɗan lokaci kuma yana buƙatar kulawa, amma baya dauke su daga sauran bangarorin rayuwar ku. Ciki mai kyau shine amsar yunwar ku, ayyukan yau da kullun, wadatar abinci na musamman da yadda kuke ji.

Kada kuyi wajan kowane nau'ikan samfura kuma musamman abubuwan carbohydrates. Kada ku ƙirƙiri abinci mai ban tsoro don kanku wanda kuke gujewa koda lokacin da kuke so. Wanda ba za ku ci ba don kowane fa'ida ta wayewa.Wanne, idan kun kawo ta a matsayin yabo daga shugaba a cikin gidan abinci, ba za ku taɓa ba.

Idan kana da shi, har ma fiye da haka idan ba shi kaɗai ba, to tabbas alaƙar ka da abinci ba ta da cikakkiyar lafiya. Bari mu faɗi nan da nan: ba shakka, ba muna magana ne game da rashin lafiyar jiki ba, rashin haƙuri, da sauransu.

Tabbas, idan kuna da karfi game da kifi, ƙwai ko kwayoyi, to bai kamata ku ci waɗannan samfuran ba. Hakanan yana iya haɗawa da tsayayyen dokar addini akan wasu samfurori (alal misali, naman alade a cikin Islama). Amma a duk sauran halayen, mutum bai kamata ya sami “abinci mai ban tsoro” ba, ba ga wani dalili.

Ba za ku iya son cin dattin ciyawa ba, hatsi ko wasu abinci na carbohydrate, amma bai kamata ku ji tsoro ku guje su ba. Idan ba ku ci su ba, domin idan dai ba kwa son su, wannan al'ada ce. Amma kada ku ji tsoron cinye su a cikin yanayi na musamman ko kuma idan babu sauran abinci.

Girke girke na kifi

Gyada kifi, a yanka a kananan guda, ƙara barkono ko kayan yaji na musamman. Lokacin yin burodi kamar awa 1 ne. Za a iya yin amfani da kwanon da aka gama tare da salatin, barkono ko kwai mai dafa. Idan ana so, zaku iya amfani da soya miya, lemun tsami.

Kurkura kuma sara sara 400 g na alayyafo da wannan adadin broccoli. Yanke albasa 1 cikin zobba kuma kuyi marinade 2 na ruwan 'ya'yan itace apple, rabin gilashin giya da 200 ml na kayan lambu. Gishiri da barkono dandana.

Haɗa kayan lambu da yankakken cikin tube na bakin ciki. Shirya cakuda da aka dafa a cikin tukwane da kuma yanayi tare da marinade, a baya an rufe shi da tsare tare da ramuka don tururi don tserewa. Lokacin dafa abinci na karfe kusan awa ɗaya.

Abincin ƙarancin carb yana ba mutane masu ciwon sukari mellitus kuma suna da matsala mai nauyin kiba damar cimma sakamako mai kyau, amma kuma yana da wasu iyakoki. Misali, ba a ba da shawarar yin amfani da shi ta hanyar 'yan wasa, matasa ba, yayin daukar ciki, lactation, mutanen da ke da cututtuka daban-daban.

-Arancin carb: nama, kaji, qwai

Nama, kaji, qwai Carbohydrates (raka'a na al'ada) a kowace 100 na samfurin

Naman sa, naman maroƙi, ɗan rago, naman alade
Goose, ducklings, zomo, kaza
Kayan katako	5
Nama tare da miyar gari	6
Zuciya
Naman sa
Chicken hanta	1,5
Steak
Naman sausages	1,5
Sausages alade	2
Sausages Dairy	1,5
Tsiran alade	daga 0,5
Doctoral tsiran alade	1,5
Kulle
Kayan mai
Harshen naman alade, naman sa
Kayan alade
Udder
Qwai a kowane nau'i (yanki)	0,5

Productsarancin Kayan Carbohydrate: Kifi, Abincin Teku

Kifi, Carbohydrates na abincin teku (raka'a na al'ada) ta 100 g na samfurin

Fresh, daskararre kifi (kogi, teku)
Boiled kifi
Kayan katako	12
Kyau da kifi
Crabs	2
Kifi a cikin tumatir	6
Mussel	5
Oysters	7
Squid	4
Lobsters	1
Shrimp
Bakar fata
Red caviar
Tekun Kale	1

Foodsarancin abincin carb. 'Ya'yan itãcen marmari da kayan lambu

Yawancin kayan lambu suna da karancin carbohydrates. Mafi amfani a cikinsu sune: letas, kore wake, bishiyar asparagus, kowane nau'in kabeji, musamman broccoli da farin kabeji. Amma wasu kayan marmari ba low-carb. Tare da irin wannan abincin, ya kamata ku nisanta daga dankali, Peas, fasnips da karas.

Yawancin 'ya'yan itatuwa suna da kyau ga jiki, amma suna dauke da carbohydrates da yawa. Babban matakin fructose a cikin 'ya'yan itatuwa yana sa su ƙetare daga jerin abincin da aka halatta tare da ƙananan abinci-carb. Raspberries, rhubarb da blueberries suna da ƙananan matakan fructose, saboda haka a wasu yanayi ana ba su izini.

Abubuwan abinci marasa ƙananan carb akan tebur - Abubuwan cin abinci na Carbohydrate-kyauta tare da menus don asarar nauyi da masu ciwon sukari

A duniya, yawan mutanen da suke dalilai daban-daban don canzawa zuwa abincin da ba su da karyewa suna girma da sauri. Yawancinsu suna kan rage cin abinci ne bisa ga abincin da suke ƙoshin abinci a cikin carbohydrates. Yadda wannan ke tasiri da amfani, yi ƙoƙarin gano cikin wannan labarin.

-Arancin carb don rage nauyi

Abincin abinci mai gina jiki bisa ga tsarin ƙwarewa daga abincin carbohydrates da gaske yana ƙarfafa asarar nauyi mai sauri (yawancin ra'ayoyi akan hanyar sadarwa sun tabbatar da wannan gaskiyar).

Da yawa kilo da za ku iya rasawa a kan abincin da ke da ƙwayar carbohydrate wanda ya danganta da yanayin jikin mutum da abin da abincin low-carb yake mafi yawan abincinku na yau da kullun.

Abincin ƙarancin carb don asarar nauyi yana aiki kuma yana kawo sakamakon da ake tsammani, ba tare da la'akari da jinsi ba - mata da maza zasu iya rasa nauyi tare da taimakonsa.

Yana da kyau a tuna cewa abinci mai narkewa a jiki yana da yawan contraindications. Yana kwance a kan irin wannan abincin a cikin haɗari a gaban cututtukan cututtukan fata.

Tightuntataccen tsawaitawa da tsawaitawa na ɗaukar carbohydrates a cikin jiki na iya shafar aikin duk tsarinta. Sau da yawa abincin da bai daidaita ba yana shafar aikin zuciya, hanta, da kodan.

Don haka, idan ka yanke shawarar yin ƙoƙari don rasa nauyi akan abincin da ba a carbohydrate, tabbatar da cewa tuntuɓi likitanku da farko.

Kodayake abincin low-carb yana ware abinci masu yawa, jerin wasu, abubuwan da ke tattare da carbohydrate wanda ba ya wuce matakan halatta yayin lura da abincin-carb, shima yana da yawa.

Duk samfuran samfuran da aka ba da izini waɗanda suka dace da ka'idodin tsarin abinci na carbohydrate-free, wanda za'a iya haɗa shi a cikin jita-jita da keɓaɓɓen sukari da kuma cinye sabo, zai nuna muku teburin abinci mai ƙananan carb a ƙasa.

Nama, kayayyakin nama	Kifi, abincin teku	Milk, kayayyakin kiwo	Kayan lambu	Qwai, Namomin kaza, Kwayoyi	'Ya'yan itace
Naman naman Marakin itan Raba itan naman alade Kayan alade keɓaɓɓen samfuri Boiled sausages, sausages, sausages	Duk nau'ikan kifi da abincin abincin teku (squid, kyanwa, jatan lande, ruwan teku, caviar)	Milk Kefir Ryazhenka yogurt Durum cuku Curd Cuku mai tsami da mai kayan lambu a cikin adadi kaɗan	Duk kayan lambu sai dankali. Peas kore, masara, kayan gargajiya a cikin adadi kaɗan	Chicken, qwai quail Duk nau'in namomin kaza Duk nau'in kwayoyi, tsaba sunflower	'Ya'yan itacen Citrus, apples, pomegranate, abarba, apricots, plums a cikin matsakaici Duk wani sabo sabo a cikin matsakaici.

Abincin -arancin Carb

Hakanan abinci mai rahusa zai iya zama mai daɗi. Daga samfuran samfurori da yawa da aka samar da tsarin na rashin abinci na carbohydrate, zaku iya dafa abinci mara nauyi mai laushi.

Wannan shi ne dafaffen nama tare da kayan marmari, da yawa salads, stews, kayan miya, an haɗa shi tare da kifi ko abincin abincin teku, cuku, kabeji, da sauransu.

Kuna iya fassara abincin da kuka fi so cikin girke-girke mai ƙoshin abinci, maye gurbin kayan da aka haramta da waɗanda aka ba da izini.

Cararancin abinci na sati na abinci na mako-mako

Duk wanda ke bin irin wannan tsarin abinci mai gina jiki zai iya ƙirƙirar menu nasu na abinci mai ƙanƙan da kuma girke girke-girke daidai da sha'awar su da kuma abubuwan da suka fi so. Zai fi kyau rarraba abinci guda ɗaya kowace rana zuwa liyafar 4-5. Wannan tsarin baya iyakance adadin abincin da ake ci a lokaci guda, babban abinda shine cewa abubuwan da ke cikin carbohydrate a ciki kadan ne.

Don yin gasa da ƙima mafi mahimmanci ga kanka don ƙirƙirar menu na mako-mako, yana da daraja bin waɗannan shawarwari masu zuwa:

Karin kumallo ya kamata ya zama mai haske amma kuzari kafin abincin rana. Zai fi kyau idan sun kasance abinci mai gina jiki waɗanda ba sa sa ku tsaya a cikin kuka na dogon lokaci: cuku gida, ƙwai, kayan lambu. Kuna iya samun kopin kofi tare da cuku mai wuya.
Don abincin rana, ya fi kyau a dafa nama ko kifi tare da tasa kayan lambu (babban zaɓi - mashed broccoli da karas), miyan kayan lambu, stew.
Don abincin dare, ya fi kyau ku ci nama ko kifi da salatin kayan lambu.
Don abincin rana da abincin ciye-ciye na yamma, zaku iya cin cuku gida, madara mai tsami, 'ya'yan itatuwa mara amfani, kwayoyi.
Kuna iya shan shayi ba tare da sukari ba yayin rana.

Duk asirin abinci mai karancin abinci

Cikakkiyar cessaukar hoto ya cutar da lafiyar, yanayi, na iya haifar da matsaloli a rayuwar mutum da kuma sassauta ayyukan ci gaba.

Don dawo da adadi mai santsi kuma tare da jin daɗin gani a cikin madubi cikakken tunani daban zai taimaka rage cin abinci mai karko sosai. Amfanin sa musamman yana da karimci ga mutanen da basu iya jure jin yunwar ba.

Kuma wannan yanayin yana haɗuwa da kusan duk wani shirin asarar nauyi.

Tsarin wutar lantarki

Jiki yana buƙatar lokaci don sake ginawa. A makonni biyu na farko, nauyi yana iya ƙaruwa. Amma wannan ba mai bane, amma tara ruwa ne. Kimanin wata daya bayan haka, don sake cike ƙarfin kuzarin, ƙona kitsen a maimakon carbohydrates. Sannan nauyi zai ragu da sauri.

Abincin karancin carb ba gajere bane, saboda haka masu son auna nauyin su a kullun zasu kawo farinciki kadan a matakin farko. Kuma za a ba wa mai haƙuri gwargwadon hali. Kar ku manta game da aikin jiki. Suna haɓaka haɓaka aiki, suna kula da fata na fata. Sakamakon za a gyara shi na dogon lokaci.

Idan jiki ya saba da sabon salon kari, to akwai bukatar a taimaka masa.

Sha akalla lita 1.5 na ruwa mai tsabta. Ruwan yana tallafawa metabolism a matakin da ya dace, yana wadatar dashi da ma'adanai da abubuwan abubuwan ganowa.
Complexauki abubuwan bitamin da abubuwan abinci masu gina jiki.

Idan kun shirya menu na abinci mai ƙanƙan da keɓaɓɓu, zaku iya asarar kilogram 3-5 a mako. Ga mutane da yawa, wannan ya isa ya rabu da hadaddun.

Babban zaɓi na abinci mai ƙananan carb yana ba ku damar dafa abinci daban-daban

Zaɓin samfurin

Tare da ƙarancin abincin carb, jerin abincin da za a iya cinyewa suna da faɗi sosai. Dole ne a bar duk kayan burodi kawai, kayan marmari (dankali, masara, farin kabeji, squash, Urushalima artichoke, tushen abincin ganye), taliya, yawancin 'ya'yan itace, soda mai zaki, giya.

Nama, kifi, tsaba, kwaya, yawancin kayan lambu (cucumbers, wake, barkono, kowane irin kabeji banda farin kabeji, bishiyar asparagus, rhubarb, radishes, dill, zobo, tafarnuwa, albasa, ganyen kore na beets da kuma toya, letas, zucchini, eggplant) , ana iya cin namomin kaza a adadi mai yawa. Kawai kar ka manta cewa a cikin shirye-shiryen jita-jita carbohydrates kamata kuma ya kasance a m. Wannan ya shafi sausages, kayan lambu, gwangwani, batter don nama da kifi.

Ba a hana nau'ikan nau'ikan nama ba. Daga cikin kifin, nau'in marine ya fi amfani (kifin, kod, salmon, halibut, mackerel, herring, tuna). Kuna iya cin duk abincin teku (oysters, mussel, shrimp, crabs).

Abubuwan da aka yarda da ƙananan carb sun haɗa da samfuran kiwo mai ƙarancin mai. Ana iya cinye su ba canzawa ba ko dafa kyawawan kayan zaki.

An yarda da kowane nau'in nama

Samfuran menu na mako

Abubuwan da ke ƙarƙashin abinci mai ƙarancin carb, menus na sati za'a iya tara su ta hanyoyi daban-daban. Don yin wannan, kuna buƙatar sanin kanku da abubuwan da ke cikin carbohydrate a cikin samfuran da ke cikin teburin.

Ga masu farawa, zaku iya amfani da kayan abinci na yau da kullun. A ciki, dole ne a haɗu da kowane karin kumallo tare da gilashin shayi mara nauyi ko kofi.

Karin kumallo: ɗan gida cuku casserole, kokwamba (tumatir).
Abincin rana: 200 g na stewed kifi tare da garnish wake, burodi.
Abun ciye-ciye: innabi.
Abincin dare: porridge daga duhu shinkafa tare da kayan lambu.

Karin kumallo: dafaffen kaza, omelet daga qwai biyu.
Abincin rana: miyan naman kaza ba tare da dankali ba, wanda aka dafa tare da kirim mai tsami.
Abun ciye-ciye: yogurt na halitta ko gilashin kefir tare da yankakken cucumbers da ganye.
Abincin dare: dafaffen naman sa, salatin kayan lambu.

Karin kumallo: stewed kayan lambu yafa masa grated cuku.
Abincin rana: miyan kayan lambu a cikin kwanon kaza.
Abun ciye-ciye: yogurt na halitta ko apple
Abincin dare: Boiled kaza nono tare da stewed kabeji.

Jagoranci rawa a cikin kayan lambu akan menu

Karin kumallo: oatmeal tare da 'ya'yan itatuwa da aka bushe.
Abincin rana: kaza na kaza (naman maraƙi) tare da kayan lambu.
Abun ciye-ciye: rabin innabi, 30 g almon.
Abincin dare: burodin buckwheat tare da salatin beetroot.

Karin kumallo: 2 Boiled qwai, 50 g cuku.
Abincin rana: naman sa, kaza ko turkey, gasa tare da cuku, salatin kayan lambu.
Abun ciye-ciye: gilashin kefir.
Abincin dare: stewed kayan lambu.

Karin kumallo: qwai da aka soke ko qwai 2 na Boiled, 200 g na yogurt na zahiri.
Abincin rana: fis miya tare da kaza ko turkey, salatin kayan lambu.
Abincin rana da rana: koren apple ko pear.
Abincin dare: abincin teku tare da shinkafa mai duhu.

Karin kumallo: barkono buckwheat tare da madara.
Abincin rana: kifi da aka gasa tare da kowane kayan lambu da aka yarda dasu.
Abun ciye-ciye: yogurt na halitta ko gilashin kefir.
Abincin dare: stewed kayan lambu.

Tare da madadin mayonnaise, zaka iya dafa duk salati da kuka fi so

Hanyar girke-girke

Tare da lissafin da ya dace, menu na iya haɗawa kawai samfuran samfuran da kuka fi so. Ana iya samun jita-jita don ƙananan abincin carb akan layi. Kawai shigar da sunan samfurin a cikin ingin bincike. Akwai sirri.

Duk nau'ikan salati da sauran jita-jita ba a hana su ba, idan kai da kanka za ku iya yin mayonnaise. Don rage mai sabis, 25 g ya isa. Carbohydrates tare da wannan adadin zai zama 0.6 kawai
Reearancin ƙaramin abincin naman kaza mai laushi mai sauƙi zai kasance ƙaunataccen gidan ya ƙaunace shi. A cikin lita 3, ruwa kadan salted, tafasa 1 kg na kaji. Yanke cikin guda kuma saka baya. 400ara 400 g na zakara da cuku mai tsami 3. Kafin yin hidima, kara da abin da ke cikin kwanon rufi tare da mai ruwan hoda. 1 bauta (500 g) ya ƙunshi 0.1 g na carbohydrates.
Za'a iya yin Rolls daga “m” omelet idan an dafa yadudduka na bakin ciki a cikin bututu ko kuma ambulaf, cike da kaza, kifi, da namomin kaza. Yayyafa yankakken ganye a kai. 1 bauta (210 g) na irin wannan "yummy" ya ƙunshi kimanin 0.3 g na carbohydrates.

Tare da abinci mai ƙarancin carb, tebur zai zama mafi kyawun mataimaki.

Ba shi yiwuwa a yi menu na dama ba tare da tebur ba

Nuances mara dadi

Dole ne mu kasance cikin shiri don mummunan halayen abinci.

Lowarancin ƙwayar fiber da aka samo a cikin 'ya'yan itatuwa da kayan marmari na iya haifar da matsalolin hanji.
Babban adadin cholesterol a cikin kayan nama yayi mummunar tasiri a aikin jijiyoyin zuciya.
Theuntatawa a cikin yawan 'ya'yan itatuwa da wasu kayan lambu na iya haifar da rashi na bitamin, abubuwan da ke da amfani ga micro da macro, haifar da lahani ga jiki baki ɗaya.

Ana iya rage su idan an tsara komai daidai kuma an bi amsoshin daidai. Kyakkyawan bayani zai kasance don canza abinci mai tsayi da ƙanana a cikin carbohydrates. Jikinmu yana dacewa da kowane irin abinci kuma bayan ɗan lokaci zai rage tafiyar matakai na rayuwa.

Sakamakon hakan zai iya raguwa sosai. Tare da canzawa wannan ba zai faru ba. Hakanan za'a iya zaɓi makircin kansa daban daban. Misali, a tsaya a karan-carb din na tsawon kwanaki 5, sannan a ba wa jiki nauyin carbohydrates na tsawon kwanaki 2. Ko kuma a canza kwana biyu a cikin biyu.

Ba'a ba da shawarar bin wannan abincin a lokacin samartaka, lokacin daukar ciki da kuma lactation, tare da cututtuka na kullum. A cikin waɗannan halayen, wajibi ne a nemi likita, taimakon malamin lafiyar abinci don yin menu.

Kasancewa ga halaye masu mahimmanci, sakamakon da ake so ba dadewa ba.

Tare da hanyar da ta dace da ƙuntatawa na matsakaici, hakika abincin yana ba da sakamako mai kyau. Wuce kima zai tafi, kuma lafiya da manyan ruhohi zasu zama ƙarin kari.

Tebur samfurin Abincin Carbohydrate

A yau da wuya ku iya saduwa da mutumin da bai dame shi da bayyanar kansa ba, musamman, adadi. 'Yan mata da samari suna shirye su zauna a cikin dakin motsa jiki, suna mamaye jikinsu tare da motsa jiki mai raɗaɗi, sun mamaye tunanin su don samun cikakke fasali. Amma akwai waɗanda suke son sakamako mai sauri, yayin da ba sa son yin wasanni.

Yawancin 'yan mata suna samun cetonsu a cikin abincin abinci iri-iri. Daya daga cikin shahararru kuma mai inganci yana da gaskiya a gane shi karancin abincin carb, kuma menene, za mu kara fahimta.

Tarihin abinci

Abinci shine sananne.An yi magana musamman game da shi a cikin karni na hamsin da na karni na karshe.

Sannan ana amfani dashi da yawa mutanen da ke da hannu a wasannin motsa jiki. Ta taimaka musu su kasance cikin tsari a ranar tsallakewar gasar, amma ba wai kawai mazaje ne suka fi son zabin da aka zaba ba, har ma da yawa matan da suka ga ya zama da wahala a daina barin macijin da suka fi so da sauran abubuwan leken asiri.

Fa'idodi na karancin abinci mai karas

Tuni da suna suna da sauƙin ɗauka cewa asalin abincin yana cikin amfani da abincin da ke da ƙananan adadin kuzari.
Carbohydrates sune asalin tushen kuzari, amma idan kuka cinye fiye da yadda kuke cinyewa, an adana su kamar mai mai ƙarko.

Amma kar ku mantacewa tare da cikakken cirewar carbohydrates daga abincin, ba shi yiwuwa a kula da cikakken aikin jiki.

Yawancin abinci masu karancin abinci suna da kaddarorin amfani da yawa. Don haka, alal misali, naman da yake da ƙoshin lafiya a cikin jiki ba shi da carbohydrates, yayin da yake kasancewa tushen cikakken furotin, iri ɗaya ne ga kifi da abincin teku, kuma kayan kiwo da madara mai wadatar jiki suna wadatar da jiki da kalsiya.

Yawan carbohydrates a lokacin cinye nauyi

Saboda jikin zai iya aiki yadda yakamataba tare da fuskantar wani rashin jin daɗi ba, ana bada shawarar cinye ɗari - ɗari da hamsin na carbohydrates a rana.
Tabbas, idan kayi aiki mai nauyi na jiki, to, jikin yana buƙatar kusan ɗari uku da hamsin - ɗari huɗu na gram na carbohydrates kowace rana.
Idan kuka cinye kasa da gram guda na carbohydrates a kullun, zai haifar da matsaloli da narkewa da rushewar horo.

Ingancin ƙananan abincin carb don asarar nauyi

An amince da rage cin abincin da ake amfani da shi a matsayin ɗaya daga cikin abubuwan cin abinci masu inganci. Idan muka rage yawan cin abinci mai narkewa, muna hana jikin damar adana mai, kuma har yanzu yana buƙatar makamashi don samun shi fara amfani da sunadarai, a wannan matakin, jiki yana tafiya zuwa mataki na saurin datsewar yawan kitse mai tarin yawa.

Cara'idodin Kayan Abincin Carb

Mafi mahimmancin tsarin abincin karas ba shine ya wuce adadin da aka yarda da carbohydrates ba, in ba haka ba sakamakon ba zai bayyana ba.

Akwai ka'idodi da yawa waɗanda kwararru suna ba da shawarar bin:

Ba za ku iya cin abinci ba da kuma kayan abinci na gari,
An hana sukari, zuma, syrup masara, molasses, lactose, sucrose da maltose,
Ruwa yana da matukar muhimmanci saboda yana cire dukkan gubobi daga jiki,
Yin amfani da man linseed, selenium, carnitine,
Kada ku manta da amfani da hadadden bitamin,
Dole ne a bar kayan lambu dauke da sitaci, gami da dankali, masara, squash, farin kabeji,
An hana amfani da giya da abubuwan sha mai kazari,

Kayayyakin da suka dace da tsarin abincin carb:

Kayan Nama:

Naman sa

Sanya naman sa

Kayan alade

Duck nama

Goose nama

Turkiyya

Ham

Ganye

Naman rago

Buffalo nama

Abincin zomo

Venison

Kifi:

Kanta

Mackerel

Patlus

Kifin kifi

Salmon

Tuna

Tafiya

Sardines

Jirgin ruwa

Abincin teku:

Lobsters

Crabs

Mussel

Oysters

Squid

Shrimp

Scallop

Kayayyakin madara:

Cuku gida

Cheesearancin mai cuku mai ƙima

Qwai:

Duk wani

Kayan lambu da ganye:

Tafarnuwa

Dill

Faski

Seleri

Arugula

Fennel

Mint

Sobo

Radish

Bishiyar asparagus

Chives

Leek

Pepper

Dankali

Tumatir

Zaitun

Namomin kaza

Bean Pods

Sauerkraut

Broccoli

Farin kabeji

Chickpeas

Rhubarb

Kwairo

Suman

Zucchini

Samfuran menu na ƙarancin kifin abinci na mako guda

A yayin rage cin abinci mai karancin abinci, ana iya bambanta menus ta hanyar gabatar da waɗancan abincin da kuka fi so a ciki, amma da farko kuna buƙatar sanin kanku tare da tebur na abubuwan da ke cikin carbohydrate a cikin abinci.

A matakin farko, zaku iya ɗaukar menu na asali na abinci:

Rana ta 1
- Don karin kumallo, tumatir da ƙananan cuku cuku shine mafi dacewa, idan ana so, zaku iya maye gurbin tumatir tare da kokwamba. Don abincin rana, bi da kanku ga wake, kifin da aka dafa, da abincin abinci. Don abun ciye-ciye na yamma, zai fi kyau ka iyakance kanka ga ruwan innabi, kuma ƙare ranar tare da shinkafa shinkafa mai launin ruwan kasa tare da kayan lambu.
Rana ta 2
- Fara ranar ku da kwai omelettes biyu da dafaffen kaza. A lokacin cin abincin rana, yana da kyau kuyi amfani da miya tare da namomin kaza, wanda aka yi amfani da shi tare da kirim mai tsami, amma ku guji ƙara dankali. Abincin abincin rana da yamma zai yi kyau sosai tare da smoothie na kokwamba, ganye da kefir, kuma abincin dare zai iya bambanta tare da salatin kayan lambu da naman sa.
Rana ta 3
- Lokaci ya yi da za ku ci kayan stewed, an rufe su da cuku mai tsami, za su caje ku da kuzari har zuwa abincin rana. A lokacin cin abinci na biyu, miyan kayan lambu da aka dafa a cikin abincin kaza zai yi. Takeauki apple tare da ku don yin aiki da amfani azaman abun ciye-ciye na yamma. Savor stewed kabeji da dafaffen ƙirji don abincin dare.
Rana ta 4
- Don karin kumallo, zaku iya dafa oatmeal kuma ƙara driedan driedan 'ya'yan itace a ciki. Banɗana da cizo don cin abinci ta hanyar kulawa da kanka ga kaza na gida da kuma stew stew. Idan kana da mai yin yogurt a gida, to, kada ka zama mai laushi don shirya yogurt na gargajiya domin shayi na yamma. Salatin Beetroot da gurneti na buckwheat sun kasance cikakke don abincin dare.
Rana 5
- Idan kun rasa samfuran madara mai tsami, zaku iya biyan 50 g cuku don karin kumallo kuma tafasa ƙwan kaji guda biyu. Don abincin rana, gwada turkey ko kaza tare da cuku da salatin kayan lambu. Don cin abincin rana da yamma, iyakance kanka ga gilashin yogurt, da kuma abincin dare - kayan lambu masu dafa abinci.
Rana ta 6
- 200 g na yogurt na halitta da ƙwai biyu na Boiled sune farkon farawa zuwa yau. Kuma fis miya tare da kaza da kayan lambu salatin suna da kyau don abincin rana. Don gamsar da kanku tare da 'ya'yan itace, ana ba ku damar cin pear a matsayin abun ciye-ciye na yamma. Ku ci tare da shinkafa mai cin abincin launin ruwan kasa.
Rana 7
- Yana da amfani don fara safiya tare da tafarnuwa buckwheat a cikin madara. An ba da shawarar a gasa kifi tare da kayan lambu don abincin dare, kuma stew kayan lambu don abincin dare. Gilashin kefir ya dace da shayi na yamma.

Tsarin menu na abinci na kwana uku

Rana ta 1

Karin kumallo: kore kore, omelet da aka yi da qwai uku, kopin kofi.
Abincin rana: kokwamba da salatin tare da tumatir, g 300 nama g
Abincin rana da rana: 150 g na gida cuku da ganye salatin,
Abincin dare: yanki na gasa mai gasa

Rana ta 2

Karin kumallo: 200 g na gida cuku, rabin apple, shayi,
Abincin rana: Boyayyen kifi
Abincin rana da rana: ruwan tumatir da kokwamba na kwandon mai da zaitun
Abincin dare: miyan kayan lambu, Broccoli,

Rana ta 3

Karin kumallo: qwai biyu da aka tafasa, yanki guda cuku, shayi ko kofi zabi daga,
Abincin rana: hake kayan lambu miya
Abincin rana da rana: Abincin cin abincin teku tare da seleri,
Abincin dare: Boiled farin kabeji da kifi,

Abvantbuwan amfãni da rashin amfanin abinci maras abinci

A key da na low karas abinciya kamata a yi la'akari da asarar nauyi mai sauri a farkon matakin rage cin abinci. Tare da taimakonsa, kuna jujjuya jiki zuwa ga yawan furotin da muke buƙata sosai. Lokacin cin abinci maras carb, ana kunna jikin ketone don kashe yunwar da abinci. Kasancewa a cikin wannan abincin, muna samun damar sarrafa samar da insulin, wanda yakan tashi duk lokacin da muke cin abinci mai dauke da carbohydrates mai sauri.
Abubuwa marasa kyau game da abinci mai ƙarancin carb ana iya danganta shi, da farko, matsaloli tare da hanji, wanda wani lokaci yakan faru ne akan asalin rashin fiber a cikin jiki, abu na biyu, rushewar tsarin jijiyoyin jini, tsokani da yawan amfani da kayan nama tare da babban sinadarin cholesterol, sannan na uku, karancin bitamin da gano abubuwan da ke faruwa sakamakon karancin amfani da wasu 'ya'yan itatuwa da kayan marmari.

Duk halayen marasa kyau za'a iya rage girman su idan kun bi shawarwari kuma ku kirga ainihin abubuwan da ke cikin carbohydrate a cikin samfuran.

Wasu lokuta ana bada shawara don canza abinci tare da babban abun ciki da ƙananan carbohydrate, alal misali, ɗaukar jiki tare da carbohydrates na kwana biyu kuma ku ci abinci kaɗan-carb na kwana biyar. Tunda tare da abinci mai ƙanƙan da keɓaɓɓen ƙwayar cuta, haɓaka aiki zaiyi ƙasa a hankali, kuma madadin samfuran zai hana wannan.

Kwancen Abincin Carb

Dangane da nauyin farko, abincin maras nauyi na iya wucewa zuwa kwana uku zuwa kwana bakwai, amma akwai lokuta idan aka bi tsarin abincin na tsawon watanni biyar, kuma sakamakon yana da matukar ban sha'awa - daga kilo goma sha biyar zuwa kilo ashirin na nauyi asara. Amma ba kowa bane ke da irin wannan iko da kuma isasshen matakin shiri na jiki don irin waɗannan ayyukan zuciya.

Bayan haka a tsawon lokacin cin abinci, zai fi kyau a nemi shawarar masanin abinci.

Yanzu da kuka fahimci komai game da tsarin karancin abinci, ana iya yanke hukunci tare da ɗaukar nauyi kowane irin nauyi na asarar nauyi. Tabbas, kamar kowane abinci, ana shawarar shawarar kwararru a farko.

Samun menu na samfurin, jerin samfuran samfuran da aka ba da izini da bin shawarwarin, tare da nuna yiwuwar sakamako mara kyau, zai kasance mafi sauƙi a gare ku ku bi wannan abincin don tsawon lokacin da kuka tsara wa kanku.
Kar ku manta game da aikin jiki., wanda yake dacewa da nauyin nauyi. Idan da gaske baku so kuyi aiki a dakin motsa jiki, zaku iya yin motsa jiki a gida, ta amfani da bidiyo daga Intanet, haka kuma kuya tare da abokai. Yi ƙoƙarin yin rayuwa mai aiki, samun kyawawan halaye, kuma kar ka manta cewa mutum shi ne ɗan sirrin farin ciki nasa. Idan kuna son canza wani abu, tashi ku fara canza rayuwarku don mafi kyau a yanzu, kar ku ɓata lokaci tare da uzuri, kamar, “Zan fara daga Litinin,” “jinkirta sati ɗaya”, “bayan hutun”, “ba wannan lokacin ba” da kawai sai, an tabbatar muku kunzo sakamako.

A ribobi da fursunoni

Wannan abincin yana da amfani mai amfani ga yanayin ƙungiyar gaba ɗayanta. Yana daidaita aikin dukkan gabobin kuma yana haɓaka metabolism.

Bugu da kari, yana da wasu kaddarorin masu amfani:

Rage nauyi mai nauyi. A cikin makonni biyu na farko, jikin yana fara yin asara a jiki, saboda haka za a ga sakamakon farko a wannan lokacin.
Normalization na matakan insulin. Lokacin cin abinci na carbohydrate, ana samar da insulin mai yawa a cikin jikin mutum, kuma, a hankali, yana rage jinkirin ƙiba Idan kuna cin abinci ba tare da carbohydrates a kowace rana ba, insulin ya zama al'ada, kuma fashewar mai zai zama da sauri.
Ikon ci. Lokacin cin abincin, ana tsara kwayoyin hotewar leptin da ghrelin, waɗanda ke da alhakin jin yunwar .. Saboda haka, babu wani buƙatar musamman game da abinci na carbohydrate kuma jikin yana cin ƙarancin kalori.

Kodayake wannan abincin yana da kyau ga lafiyar gabaɗaya, har yanzu akwai dalilai marasa kyau waɗanda zasu iya haifar da wasu matsalolin kiwon lafiya:

Abincin ƙananan carb: menu na mako, sake dubawa

Rana na zuwa da wuri, wanda ke nufin kana buƙatar sanya kanka cikin tsari kuma ka rasa waɗancan ƙarin fam ɗin da ke manne da gefunka a cikin hunturu. -Arancin carb zai taimaka wajen samun wannan mai sauƙin wuya. Yana da wuce haddi na carbohydrates a cikin abinci a cikin martani ga karin santimita da kilo.

Cin abinci tare da abinci mai ƙarancin carb yana ba da damar jiki ya rabu da ajiyar kitse ba tare da fuskantar damuwa daga jin yunwar kullun ba. Samfuran da aka yarda da amfani sun ƙunshi babban adadin furotin, matakin carbohydrates a cikinsu ƙanana ne. Sakamakon farko zai zama sananne bayan fewan kwanaki na rasa nauyi.

Abubuwan kayan abinci

Yawancin shahararrun mutane sun bi tsarin abincin carb (alal misali, L. Bernstein, S. Klebanov, da sauransu). Sirrin siriri da sanannun mata shine a hada abinci mai kazamar abinci tare da motsa jiki.

Tushen abinci mai karancin abinci kamar haka:

A farko (kusan sati biyu), jiki yana ta ɗebo ruwa.Lokacin wannan lokacin ana lura da mafi girman aiki mai nauyin jiki. Bayan wannan lokacin, jiki zai himmatu wajen sarrafa kitse mai yawa. A cikin mako na farko zaka iya kawar da kilogiram 5 na nauyi.

Matsakaicin matakin carbohydrate a cikin abincin yana daidaita asirin insulin ta jiki, wanda ke hanzarta aiwatar da tashewar kitse.

Hakanan, halayen tabbatacce sun haɗa da rashin buƙatar ƙididdige adadin adadin kuzari na jita-jita, iyakance girman adadin servings, lura da ire-iren menu.

Rashin rage cin abinci

Canza abincin (cin furotin da abinci mai karko) na iya haifar da mummunan sakamako na jikin mutum. Saboda haka, kan aiwatar da asarar nauyi yakan tashi:

Sirrin ketones, wanda zai haifar da rikicewar cututtukan cututtuka na yau da kullun, lalata ayyukan aiki.
Hakanan, tsarin tsabtatawa na iya haifar da lalata koda da zuciya. Wannan na faruwa ne sakamakon raguwar abubuwan da ke tattare da sodium da potassium a cikin jiki (ana iya ganin wannan musamman a farkon makonni na asarar nauyi).
A cikin halayen da ba a sani ba, abin da ke faruwa na matsaloli tare da bacci, tashin hankali.
A wasu halayen, matsalolin motsi na iya faruwa. Yawancin abinci mai gina jiki mai yawa yana haifar da maƙarƙashiya. Don gujewa wannan, ana bada shawarar gabatar da fiber da bran a cikin menu na yau da kullun. Hakanan, don tabbatar da aiki na yau da kullun na jiki, ya zama dole don amfani da jita-jita na kifi da kayan abinci na kashe.

Yayin lura da abincin, ya zama dole don rama rashin ƙarancin abubuwan gina jiki tare da taimakon ma'adinai da na bitamin na musamman. Likita (gami da masanin abinci mai gina jiki) zai iya taimaka maka ka zabi bitamin da ya dace.

Lura da aibi

Bayan makonni na farko na rasa nauyi, kuna buƙatar shiga horo. Aiki na jiki (ga masu farawa waɗanda za ku iya a cikin ƙananan adadi) ya kamata su kasance a kowace rana. Mai horar da ƙwararraki na iya taimaka maka daidai shirya shirin motsa jiki don kyakkyawan sakamako.

Abincin abinci

Mai zuwa misali ne na irin karancin carb ga kowace rana a cikin sati. Idan kun bi irin wannan abincin, dole ne ku bi wasu ƙa'idodi:

lokacin dafa miya, ba za a soya abinci ba,
Duk abinci dole ne a ci shi
yawan ruwa bugu a kowace rana ya zama akalla 2 lita,
kayan lambu, 'ya'yan itatuwa, kwayoyi, kayan abinci na furotin ana iya cinye su a kowane yawa, babban abin shine a hana wuce gona da iri,
kamar yadda aka ambata a sama, ba a haramta cin kitse ba, amma za a ci gaba da barin nama da kifi yayin zaɓin abinci.
iri ɗaya ne ga abin sha mai sha da madara: yana da ƙimar iyakance samfuran samfuran mai mai mai yawa fiye da 1%.

Idan kun ƙuntata abinci mai wadataccen cholesterol da mai, to, za a iya amfani da abincin da ke cike da carb har ma da irin wannan cuta mai haɗari kamar atherosclerosis.

Lokacin ƙirƙirar menu na abinci don asarar nauyi na mako guda, dole ne ku jagorance ku da zaɓin kanku, jerin samfuran samfuran da aka yarda. Akwai girke-girke da yawa daban-daban waɗanda za a iya shirya. A cikin halayen da ba kasafai ba (akwai mutanen da ba za su iya yarda da shaye-shaye ba kwatsam) sau ɗaya a rana, zaku iya shayar da abin sha tare da zuma.

Akwai wadatattun zaɓuɓɓukan menu na mako. Dukkaninsu ana yin su ne bisa ga ƙa'idoji iri ɗaya: abinci akai-akai, da hana yunwar abinci, babban abun ciki na abinci mai furotin daga cikin jerin abinci da aka yarda, da kuma kasancewa da miya, fiber da samfuran madara a cikin abincin.

Bayan babban abincin (ba a cikin sa'o'i 2 ba), zaku iya shirya karamin abun ciye-ciye na kayan lambu ko 'ya'yan itatuwa. Abincin da ya gabata ya kamata ya kasance ba daga sa'a biyu ba kafin zuwa gado.

Abincin safe da safe yakamata ya ƙunshi ƙananan cuku gida, yankakken yankakken, kopin kofi (shayi) ba tare da sukari ba.Hana Abincin rana ya haɗa da dafa naman sa a cikin tukunyar ruwa biyu, salatin kayan lambu wanda aka yi ado da man zaitun, ƙwar in shayi mara nauyi.

Abincin dare Don cin abincin dare, zaku iya cin miya abincin naman kaza, ku sha gilashin samfurin madara mai gishiri tare da ƙari na fiber .. Abincin safe da safe ya ƙunshi yogurt na gida, dafaffen ƙwai .. Abincin rana - Abincin kaji da aka dafa a cikin tukunyar jirgi, ɗanyen kabeji, kopin shayi.

Abincin Abincin dare - matsakaicin yanki na kifi, salatin kabeji da cucumbers, gilashin ruwa (shayi) Abincin safe da safe - kwai omelet tare da abincin teku, gilashin da ba a ɗauka ba (alal misali, lemo na daji) Abincin Abincin rana - kayan lambu, kayan lambu, naman alade mai ɗanɗano, 'yan zanen kayan salatin, gilashin salatin, gilashin Abincin ruwa, abincin ciye-ciye - 'ya'yan itace (alal misali, innabi).

Abincin abincin dare - abincin abincin teku wanda aka dafa shi a cikin ruwa mai gishiri, gilashin shayi mara nauyi. Da safe, ku ci farantin muesli tare da 'ya'yan itace, gilashin kofi ba tare da sukari ba.Hana abincin rana, ku ci ganyayyaki, dafaffen kaza, ku sha ƙyallen shayi ba tare da sukari ba.

Abincin Aan 'yan sa'o'i kafin tafiya barci, sukan ci faranti na burodin buhu, da lemo na kefir da fiber, karin kumallo da safe suna sha kayan lambu, suna cin cuku da yawa, a sha gilashin ruwan da aka matse sosai, Abincin rana don cin abincin rana, zaku iya cin ɗanyen naman alade, karas da kuma salatin girkin. Sha gilashin samfurin kiwo.

Abincin rana bayan cin abincin rana da rana ya ƙunshi 'ya'yan itacen' ya'yan lemun tsami guda ɗaya Abincin dare, don abincin dare, ku ci garin kwalliya daga shinkafa mai launin ruwan sanyi, ku sha gilashin samfurin madara da safe.Ta safiya. Abincin farko ya ƙunshi dafaffen kwai dafaffen cokali, gida cuku, abin sha na 'ya'yan itace Berry. Abincin rana kamar abincin rana ne, ku ci patty kifin, abincin burodin burodi, salatin kayan lambu.

Abincin rana bayan rana: ana cin salatin fruita .an itace Abincin Abincin ƙarshe ya ƙunshi dafaffen abincin da aka dafa, kofi na yogurt tare da fiber .. Karin kumallo da safe ya ƙunshi granola tare da kwayoyi, kopin kofi ba tare da sukari ba Abincin dare don abincin rana, ana ba da nama a ƙarƙashin cuku mai cuku, salatin radishes, albasa da tumatir. Aauki abinci tare da gilashin ruwan da aka matse a hankali.

Abincin dare bayan Rashin cin abincin rana, cin abincin cuku na gida Abincin dare ya ƙunshi nono mai dafa da aka dafa a cikin tanda da gilashin samfurin madara.

Sau daya a mako ana bashi damar shan gilashin ruwan lemun tsami tare da cokali na zuma. Hakanan, lokacin tattara menu, ba da shawarar gaba ɗaya barin miya.

Kammalawa

Bayan an cimma sakamakon da ake so, ya zama dole a koma cikin daidaitaccen tsarin abinci, wanda yakamata a ƙona abincin da ke kunshe da ƙwayoyi, ciki har da abinci. A kowane hali yakamata kayi wannan kwatsam. Hakanan ba za a iya tsayar da motsa jiki ba.

Don kula da sakamakon da aka samu a ƙarshen asarar nauyi, kuna buƙatar daidaita yanayin abincin sannu a hankali: ana samar da haɓaka a cikin ɗakunan abinci mai kalori kowace rana a cikin ƙananan rabo. A hankali sosai kuna buƙatar shigar da abinci dauke da carbohydrates a menu. Bai kamata a kyale abu don wuce gona da iri ba, ya zama dole don kula da matakin sukari da cholesterol a cikin jini.

Ko bayan an dakatar da abincin, likitoci sun ba da shawara don taƙaita yawan cin gishiri, ƙin shan sigari da abincin gwangwani, cin abinci kaɗan, yankakken rabo, kuma ku sha ruwa mai yawa.

Wannan abincin yana da farin jini sosai tsakanin athletesan wasa, saboda lokacin da yake ƙona kitse mai ƙarko (ketosis), ƙwayar tsoka bata lalata.

Jikin tsoka wanda ke yin aiki da ƙaramar abinci mai kifi (musamman ma maza) lura da raguwa sosai cikin adadin kitse na jikin mutum, yayin da yawan musanyar ya ke canzawa.Wato, akwai "bushewa" na jiki.

Abin da sakamakon da za ku samu yayin rasa nauyi gaba ɗaya ya dogara ne da taka tsantsan da kiyaye ƙa'idodin dokoki da abinci da ke sama. Hakanan, adadi na ƙarshe na asarar nauyi yana dogara da irin nauyin da ya wuce wanda mutumin da ya rasa nauyi yayi kafin abincin.

Misalan rasa nauyi akan abinci mai karancin carb suna nuna cewa zaku iya rasa kilo 20 a cikin watanni biyar na amfani da wannan abincin. Haka kuma, nauyi din baya dawowa, saboda a wannan lokacin tafiyar matakai na rayuwa suna canzawa, al'adar abinci mai narkewa shima ya bayyana.

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