Akwai wadataccen abinci mai yawa da suka yi alkawari mai ban mamaki a cikin ƙananan lokaci. Daya daga cikin wadannan abun da ake ci shine rage cin abinci. Bari mu kwatanta abin da za ku iya ci a kan abincin gishiri.
Carbohydrates suna daya daga cikin muhimman abubuwan da ke cikin abinci. Yana da godiya ga cinye gizon carbohydrates, muna jin dadi da ƙarfin gaske.
Duk kayan abinci na carbohydrate suna rabu da yawan yawan carbohydrates da aka bari a kowace rana a
- low-carbohydrate - carbohydrate ci kowace rana har zuwa 125 grams;
- m carbohydrate - har zuwa 20 grams na carbohydrates a kowace rana.
Wadannan abincin sun bunkasa ne daga masu aikin gina jiki, wanda a cikin binciken su ya zo da irin wannan ƙaddara - da alhakin ƙara yawan yunwa shine carbohydrates da muke cinyewa, idan muka ware su daga abincin su, abincin zai karu da yawa, sabili da haka karin farashin zai fara narkewa. Mahimmancin abinci na carbohydrate shi ne cewa ta hanyar rage rage adadin carbohydrates cinye, ba mu ƙara yawan amfani da irin waɗannan abubuwa kamar fats da sunadarai. Ba shi yiwuwa a lura cewa cin wannan hanya, ba zamu cutar da jikin mu ba. Duk wani abinci ba kawai ƙari ba ne, amma har ma da mawaki.
Hanyoyi masu kyau na cin abincin carbohydrate.
1. Abu mafi mahimmanci wajen neman kyakkyawan abincin - cin abinci yana aiki!
2. Wani abu mai mahimmanci - abun da ke cikin calories da abincin da kuke ci bai ragewa ba, jiki baya jin yunwa.
3. Ba mu rage adadin sunadaran da aka cinye ba, amma ba mu ƙara yawanta ba, saboda haka jikinmu yayi dacewa sosai a hanyar rayuwa mai cin abinci, sunadarai suna taimakawa wajen ƙona ƙona, musamman a cikin damuwa na jiki.
4. A lokacin wannan abincin, jiki yana fara samar da abubuwa na musamman - ketones, wanda kuma ya taimakawa wajen ƙonawa mai tsanani. Bugu da ƙari, waɗannan abubuwa sune magunguna masu kyau na halitta.
Hanyoyi masu kyau na rage cin abinci.
1. Yin amfani da kayan samfurori da yawa fiye da shi akan tsarin jiki mafi muhimmanci - hanta hanta.
2. Samfurori na samfurori na iya ƙunsar babban yawan mai. Sabili da haka, kana buƙatar ka zabi samfurori da kyau.
3. Wadannan abubuwa da aka ambata a baya ba kawai suna da sakamako mai tasiri akan asarar hasara, amma kuma lalata hanta, kwakwalwa da kodan
4. Adadin yawan carbohydrates cikin jiki yana kaiwa zuwa gawarwar jikin ketone, wanda zai shafi hanta, kodan da kwakwalwa.
5. Hakika, duk wani ƙuntataccen abinci yana haifar da raguwa a cikin jiki na gina jiki, acid da ma'adanai, wanda ke da nasaba da rinjayar fili na gastrointestinal.
Yanzu bari mu dubi ka'idodin cin abinci mai ganyayyaki da kuma magana game da abin da za ku iya ci a kan abincin abincin carbohydrate.
Dukan nau'insa suna rage zuwa bin ka'idodin dokoki:
- Dukkan kayan da aka yi da salatin kayan ado ne kawai tare da ruwan 'ya'yan lemun tsami kawai, a kalla - tare da karamin man zaitun ko kayan lambu;
- Gasa abinci cikin man zaitun, amma ya fi kyau kada ku yi soyayyen. Nama da kuma qwai suna da hankali ga dafa, da kayan lambu don su ci raw.
- Bayan cin abinci, kada ku sha don kusan rabin sa'a.
- Kada ku ci bayan karfe takwas na maraice.
- Raba cikin kuɗin yau da kullum ba 'yan sassa kuma ku ci kowane sa'o'i uku.
- Yau yawan abinci na yau da kullum kada ya wuce 300 grams.
Akwai nau'o'in irin wannan cin abinci. Wadannan sun hada da shahararren "Kremlin rage cin abinci", wadanda basu da abincin carbohydrate na Atkins da Pevzner, da kayan abinci mai yawan gishiri mai suna Kim Protasov, "Goma goma. Za mu yi la'akari da dama daga cikinsu a cikin dalla-dalla.
Aiki Atkins.
Sunan na biyu shine cin abinci na 'yan saman jannatin Amurka. An tsara wannan abincin don tsawon lokacin aikace-aikacen fiye da sauran zaɓuɓɓuka. Yana da matukar wahalar mutum. A cikin kwanakin farko ana rage saurin nauyin nau'i, jiki saboda rashin makamashi ya fara cire shi daga jikinsa, sakamakon haka, tare da karin kilogram, sojojin sun tafi. Rashin ƙarfi na yau da kullum yana rinjayar yanayin da aikin mutum.
Idan har yanzu kun yanke shawara don gwada abincin Atkins akan kanku, to, ku samo asalin abincin ku. Yanzu za ku buƙaci lissafin cinyeccen carbohydrates mai cin gashi a kowace rana kowane nau'in digiri a kowace rana. An tabbatar da asarar nauyi lokacin da ake cinyewa a kowace rana don ba fiye da 20 grams na carbohydrates ba. An haramta cin dukkan hatsi, kayan abinci na gari, sukari da sukari-masu sutura, 'ya'yan itatuwa, wasu kayan lambu - masara, karas, dankali, ba dole ba ne ku sha ruwan inabi.
An yarda ku ci nama, qwai, kifi, kayan lambu. Yi tebur na samfurorin samfurori da kuma kula da abin da kuke ci.
Abincin abincin na carbohydrate na gargajiya.
A irin wannan abincin za ka iya cin nama marar iyaka, nama, abincin naman alade, cakuda cuku da kuma wando. Yana da muhimmanci a kowace rana don kunshe a cikin abinci kore kayan lambu, leafy, daga 'ya'yan itatuwa - kawai citrus, kuma, ba shakka, berries. Har zuwa baking kayayyakin suna damuwa ... ... duk abin da ya fi stricter a nan. Idan har yanzu ba za'a iya jurewa ba, to, an yarda da wani burodin burodi, amma musamman wanda ba'a so.
Menu tare da abinci maras amfani da carbohydrate:
1 Breakfast: ½ gubar tumaki (za'a iya maye gurbin shi da ruwan 'ya'yan itace wanda ba tare da sukari bane ba tare da sukari ba);
2 karin kumallo: qwai 2 tare da shayi ko kofi.
Abincin rana: Ka ci ganyayyaki da safe.
Abincin dare: dafa nama ko kifi, yin salatin.
Bayan hutu daga yamma: sha shakin shayi mai shayar da ba tare da an yi ba.
Wasu masu gina jiki sun bada shawara ga abincin gishiri, amma mutane lafiya ne kawai. Ana amfani da mu a kan wasu abubuwa daban-daban da kuma azabtar da jikin mu, cewa muna shirye don wani abu domin kare kanka. Amma sau da yawa yana isa kawai don daidaita abincinku, cinye abincin da ke da amfani da shi, haɓaka aiki na jiki, kuma karin farashi zai shuɗe da kansu. Abin baƙin cikin shine, kullun da aiki mai wahala da wahala, matsanancin nauyi sannan ya dawo kuma kawar da shi zai kasance da wuya fiye da lokacin da ya gabata. Kafin yanke shawarar ɗaukar matakan da suka dace, yi tunani akan ko kuna bukatar shi.