Abinci na gina jiki Barry Sears ya bunkasa abincin zonal mai ban sha'awa, wanda ke ba ka damar wanke jiki na gubobi kuma ya taimaka masa ya rasa nauyi. Abin farin ciki, wannan tsarin bai buƙatar ƙuntatawa mai karfi ba kuma yana dogara ne akan hadewa sunadarai, fats da carbohydrates a kashi na musamman. Ya kamata cin abinci yau da kullum ya hada da 40% carbohydrates, 30% mai da kuma 30% gina jiki. Idan kana so, zaka iya ci wannan hanyar kullum, saboda wannan haɗuwa da carbohydrates da sunadarai sunyi jituwa sosai kuma an gane ta jiki.
Ƙuntatawa: matakin insulin cikin jini
Matsayin insulin shine matsayi mafi mahimmanci na wannan abincin, wadda ke ba ka damar cin abinci kullum, ba tare da fuskantar yunwa ba wanda ke haifar da ƙananan insulin cikin jini.
Saboda haka ne aka gabatar da ƙuntata guda ɗaya a cikin abincin abincin: ƙin yadudduka, tun da yake shi ne mai dadi wanda zai sa matakin insulin ya tashi sosai, wanda zai haifar da kima.
Fats, sunadarai, carbohydrates: hade
A cewar wasu masana kimiyya, irin wannan cin abinci ne wanda bai dace da kimiyya ba, tun da yake a ra'ayi na al'ada, abinci ya kunshi 60% carbohydrates, gina jiki 10% da 30% mai, wanda yake da wuya idan kun ci naman, qwai da kayayyakin kiwo a kowace rana. Duk da haka, shi ne rashin carbohydrates da ke ba da makamashi mai sauri, irin cin abincin yana da tasiri, saboda jiki ba zai iya samun dukkan makamashin da ya kamata tare da abinci ba kuma ya fara rabawa tsararru da aka adana a matsayin ajiyar mai.
Abincin yankuna: menu
Tsayar da irin wannan abincin yana da sauki sosai, yana da isa kawai don ci kamar yadda aka tsara a cikin tsarin wannan abinci na yau da kullum:
- Breakfast . Kofi na shayi mai shayi ko kofi na kofi da gilashin oatmeal, dafa tare da ruwan zãfi na minti 10 karkashin murfi.
- Na biyu karin kumallo . Ƙananan manya na almonds, rabin apple.
- Abincin rana . Baked kwata na nono, salad na kayan lambu da kayan lambu, wani yanki na wuya cuku.
- Abincin abincin . Kayan kayan lambu (tare da jijiyar yunwa suna nuna karar walnuts).
- Abincin dare . Raunin nama mai nama tare da letas da kuma ado.
- Kafin kwanta : tare da jin dadin yunwa, za ku iya sha kefir ko ku ci 'ya'yan itace.
Hanya mafi dacewa don yin wannan shine kiyaye abincin abinci, wanda yawancin intanet ɗin ke ba da kyauta. A nan ne kawai ka shigar da kayayyakin, kuma tsarin kanta yana ƙididdiga adadin kuzari da rabo daga sunadarai, fats da carbohydrates.