Kada ku ci bayan sa'o'i shida - Dokar doka don yawancin abinci. A gaskiya, duk da haka, wannan bukatu ba'a yalwaci ba ne kuma ya dace. Gaskiyar ita ce, kowane abinci ya kamata ya dace da halaye na jikin mutum. Musamman ma yanayin, yanayin yanayin rayuwarsa. Kuma kawai tare da wadannan siffofi a zuciya, zaka iya bada kanka ga amsoshin tambayar: "Zan iya ci bayan shida na maraice?"
Tare da faɗuwar rana, tsarin halittu na jiki ya rage aikinsu kuma ya shirya jiki don barci. Saboda haka mulkin da cin abinci bayan faɗuwar rana ya rushe shiri na jiki don hutawa da barci kuma yana da illa ga lafiyar jiki. Amma ba dukkanin haka ba. Menene za ku yi idan kun ci abincin dare a lokutan da suka wuce kafin karfe shida, amma da dare ku ji yunwa mai tsanani? Wani lokaci ma bai yarda da mutum ya huta ba kuma yakan bar barci. A nan ya wajaba a fahimta daki-daki. Fara tare da tambaya game da abin da kuka ƙare. Idan yana da farantin dankali mai soyayyen tare da tsiran alade, to, ba abin mamaki ba ne cewa har yanzu kuna jin yunwa bayan sa'o'i kadan. Haka abu yana jiran ku kuma bayan cinye bishiyoyi, sandwiches, kifi, 'ya'yan itatuwa. Duk waɗannan sunadarorin dauke da carbohydrates. Suna da karin kumallo, amma basu dace da abincin dare ba. Suna ba da hanzari na jin dadi, amma jijiyar yunwa ta zo da sauri. Wadannan abincin suna sannu a hankali sunyi digiri, suna haifar da jin dadi a ciki. Sakamakon lokacin da ciki ya cika, amma har yanzu akwai sha'awar. Bayan haka kuma zalunci kan abinda ke cikin firiji, tuba, damuwa da karin fam. Menene zan yi? Amsar ita ce mai sauƙi - don cin abinci har zuwa karfe shida, amma daidai ne.
Menene abincin abincin dare?
Don ƙuntatawa a rabi na biyu na rana, irin waɗannan samfurori zasu zama isasshen: madara, nama, cuku, ƙwai, cuku, kwayoyi. Don abincin dare, zabi zabi na nama, irin su naman alade, naman sa, kaza, turkey, zomo. Sun ƙunshi ƙananan kiɗa kuma sun fi dacewa da kyau, musamman a hade tare da kayan lambu: cucumbers, tumatir, barkono, salatin. Nama mafi kyau dafa shi ko steamed. Gurasa mai yalwa don abincin dare ba dace ba - wanda ba shi da kyau kuma an yi amfani da shi a cikin jiki mara kyau ga jiki.
Ba zai zama da illa a sha gilashin giya mai kyau a maraice ba, amma kawai a hade tare da abincin da ya dace kuma da ma'ana. Sanarwar cewa dan giya kaɗan zai iya samun sakamako mai tasiri akan jiki ba shine fiction na masu maye ba. Wannan hujja ce ta gaskiya, duk da haka, batun daidaitawa da ingancin samfurin.
Masu cin abinci suna ba da shawara su ci abinci mai yawa a cikin fiber don abincin dare, wanda zai taimakawa ƙwayar adadin kuzari: tumatir, karas, eggplants, beets, apples, strawberries, kankana, lemu, apricots. Duk waɗannan 'ya'yan itatuwa da kayan marmari zasu taimaka wajen rage yawan nauyin kima, amma magoya bayan cin abinci mai ƙananan haya zai iya ware "' ya'yan itatuwa" daga menu na maraice.
Dalili mai tasiri na wani abincin dare bayan shida
Yawancin mazauna birane masu yawa suna tilasta yin aiki a cikin marigayi ko ma a cikin wani dare, wanda ke nufin rashin cin abinci a cikin ƙarshen rana. Masu gina jiki sunyi imani da cewa wannan a cikin kanta ba wani jigon jigilar matsalolin kiwon lafiya, idan kun san gwargwadon ku kuma kada ku rage yawan yawan adadin kuzari. Musamman mawuyacin gaske, idan a duk abincinku kawai na rana! A wasu lokuta mutane suna neman su shawo kan abincin, suna tunanin cewa bayan wani yini mai tsanani suna cancanci farin ciki. Ice cream, cake, cakulan, giya, kwakwalwan kwamfuta ... Bincike a fadin duniya ya nuna cewa abincin dare mai mahimmanci ba wai kawai ya kai ga samun karuwar ba, amma yana haifar da wasu cututtuka. Masana kimiyya sun gano cewa wannan mummunan zai shafi tsarin endocrine. Wato, maraice na yamma bayan sa'o'i shida zai iya zama ainihin bala'i.
Bayan kowace cin abinci a lokacin rana, pancreas na samar da hormone insulin. Wannan yana taimakawa karya carbohydrates don samar da makamashi da mai, wanda aka adana shi azaman madogarar madogara. Da dare, magunguna-sakewa, abin da ake kira "ciwon haɗari masu girma" suna cikin ɓarkewar ƙwayoyin cuta. Duk da haka, idan akwai abinci mai nauyi a gaban gado, madararriya ta samar da insulin, kuma glandan tsinkar ya shiga alamar cewa jiki bai samu abinci ba. Kuma jiki yana fara aiwatar da duk abincin mai shiga cikin gaggawa, don ceton manyan gabobin daga yunwa. Don haka ba ku bukatar ku ciyar da kyawawan kayan mai, amma yana da daraja samar da ragi. Zai fi kyau su zama marasa canji.
An gudanar da gwaje-gwaje na gwaji tare da haɓaka haɓaka a cikin ƙungiyar masu aikin sa kai daga shekara 60 zuwa 80. Bayan watanni shida, masu halartar gwaji sun ɓace mai yawa. Sun ƙarfafa tsohuwar su, ƙwayoyin maganin immunological da yawa, inganta ayyukansu, zuciya, hanta da kwakwalwa. Sabili da haka, an kafa ma'anar haɗakarwa a tsakanin abincin dare, wanda ya hana jigon girma da hormone, da kuma hanzari na tafiyar da tsufa.
Insulin samar da dare
Wannan cuta ne na endocrine! Rigar da insulin da dare ya zama ɗaya daga cikin dalilan kiba, atherosclerosis, osteoporosis, hauhawar jini, pancreatitis, cholelithiasis, cholecystitis. Zai iya haifar da damuwa da barci, kuma rashin rashin barci na rashin kwanciyar hankali, da dama, zai haifar da kiba - an kafa wata maƙirar mugunta. Sabili da haka, ya fi kyau kada ku tilasta jiki don samar da insulin da yamma da maraice kuma duk da haka yanke shawara kan kanku idan zai iya yiwuwa bayan sa'o'i shida daidai ne kawai.
Nazarin kimiyya
Akwai da'awar cewa cin yawancin carbohydrates a daren dare yana ƙaruwa da ƙwayar insulin, wadda ke shafar wasu matakai na rayuwa wanda zai haifar da tarawa da kuma ajiyar mai. Masana kimiyya sun yanke shawarar yin nazarin ko wannan gaskiya ne, kuma sun gudanar da bincike wanda sakamakonsa ya kasance mai basira. Masanan Amurka sun janyo hankalin fiye da mutane 7,000, wadanda aka kalli shekaru goma. An gano cewa adadin abincin da aka cinye a maraice da maraice yana da nasaba da riba. A cikin wani gwajin da suka shafi mata 1800, an samu dangantaka tsakanin nauyin kwarewa da abinci mai gina jiki bayan sa'o'i shida. Sakamakon binciken ya nuna cewa kada muyi kokarin rasa nauyi ta wajen barin abinci - kawai kada ku ci daddare da dare kuma kullum ku bi yawan abincin calorie a kowace rana. Ƙarin bincike game da dangantakar dake tsakanin abinci, nauyi da kuma adadin adadin kuzari sun nuna cewa mafi mahimmancin tasirin riba ba shine lokacin da muka ci ba, amma abin da muke ci da kuma adadin calories da muke cinyewa. Kuna yarda da wannan ko a'a - yanke shawara don kanku ...
Mene ne ya kamata ban karɓa ba da dare?
- Da farko, a rana akwai lokuta da dama a kananan ƙananan.
- Ya kamata karin kumallo ya cika.
- Yana da matukar muhimmanci ku ci a rana. Zai fi kyau idan kayan lambu, 'ya'yan itatuwa, kwayoyi, tsaba, gurasa, shinkafa. Daga samfurori na asali na dabba, kifi mai cin gashin nama, nama, qwai, kayan shayarwa sun fi dacewa.
- Kofi ma yana da amfani, amma kada ka overdo shi. Yana kunna aiki na kwakwalwa, yana kawar da damuwa kuma ya kare kariya daga cin nama!
- Cakulan ya inganta yanayin da zai iya hana sake dawowa da overeating, tun da yake yana dauke da mai yawa koko. Amma kulawa: muna magana ne akan ainihin cakulan, abun ciki na koko wanda ba a kasa da 70% ba.
- Kada ka yi mamaki - jin daɗin jin daɗi ya zo cikin minti 30 bayan cin abinci!
Babban abu, duk da haka, shine tunatarwa a cikin abincin dare. Sai kawai a wannan yanayin, kuna farka da abinci mai kyau da safe kuma ku sami cikakken karin kumallo. Game da rashin yiwuwar barci a cikin ciki maras kyau, kawai al'ada ce. Kada kuyi sauri don canza tsarin idan kuna amfani da ku kafin ku kwanta. Na farko ƙoƙari ya yi shi sa'a daya kafin barci, sa'an nan kuma ƙara ƙaruwa wannan lokaci. Yana buƙatar kimanin wata daya don shigar da rhythm. Amma jikinka zai ce na gode.