Tare da wannan abincin, ƙananan nauyi ya tafi da sauri. Dalili akan irin wannan menu shine samfurori tare da ƙananan abun ciki carbohydrate. An yi imani da cewa irin wannan abinci yana sa jiki ya yi amfani da albarkatun kifi, saboda abin da kima ya wuce.
Amfanin cin abinci mai karamin
Masu kwarewa da talakawa sun bambanta sakamakon da aka samu bayan sun yarda da wannan abincin. Bisa ga binciken, mutanen da suka yi amfani da wannan abincin, sun rasa nauyi, kuma, saboda raguwa a yawan yawan mai mai. Amma wasu gwaje-gwaje sun nuna cewa kayan abinci mai gina jiki maras nauyi don nauyin hasara ba ya dace da kowa da kowa, wasu sun saba da cewa bayan watanni 2-3 na yarda da wannan tsarin mulki, nauyin yana ƙaruwa kawai.
Doctors bayar da shawarar yin yanke shawara bisa la'akari da yanayin su da dama makonni, kuma idan babu sakamako tabbatacce, zabi wani menu daban. Dama a cikin lokacin gwaji ya zama lokaci daya a cikin kwanaki 3-5, a wannan lokacin ya zama dole don gyara sakamakon, saboda haka zaka iya fahimta ko akwai sakamakon da ake so, ko nauyin yana ko girma.
Mahimman ka'idodin kayan abinci masu karamar karamci
Lokacin zabar wannan shirin abinci, dole ne ku bi wasu dokoki. Su masu sauki ne kuma masu fahimta, don haka da zarar sunyi nazarin yadda yawancin abincin gishiri ya yi aiki, zaka iya yin menu na yau da kanka. Ka tuna da waɗannan ka'idodin, sun dace da fasalin na zamani, sauran nau'o'in irin wannan abinci zai zama daban-daban:
- Adadin carbohydrates cinyewa a kowace rana bai wuce 10% ba. A cikin wannan tsari mai gina jiki, an bayyana shi cikakke cewa adadin waɗannan samfurori ba fiye da 8% ba. Amma, saboda gaskiyar abincin rageccen carbohydrate iya cutar lafiyar, likitoci sun bada shawarar adhering zuwa 10%. Kuma kada ku rage amfani da kayan abinci na carbohydrate zuwa mafi ƙarancin.
- Yawancin samfurori ya zama furotin. Ana bada shawarar ci har zuwa 70-80% na irin wannan abinci.
- Fats a cikin wannan tsarin abincin abinci na 10 zuwa 30%. Wannan wata mahimmanci ce, godiya ga likitoci ba koyaushe yin shawara akan aiwatar da irin wannan tsarin mulki ba. Daɗaɗa mai yawa a cikin abinci zai iya faɗakar da karfin gwaninta.
- Barasa tare da rageccen carbohydrate abinci ne contraindicated. An yarda a sha 1 gilashin giya, zai fi dacewa ja bushe kowace rana. Vodka, giya da giya ya kamata a cire.
Low Carbohydrate Diet - Products
Don tattara lissafin yau da kullum, dole ne mu fahimci abin da aka bari a ci, kuma abin da ya fi kyau don kawar da shi gaba daya. Jerin abubuwan da aka hana haramtacciyar sun hada da dankali, banbanci, mai juyayi mai juyayi, buns, confectionery. Jerin nau'in kayan shafa mai yawa yafi girma, wannan shine abin da za ku ci tare da cin abinci maras nauyi:
- fararen nama;
- kifi;
- salatin kore, cucumbers, tumatir, kabeji;
- wake;
- shinkafa da buckwheat;
- apples, citrus 'ya'yan itatuwa;
- samfura kayan samfuri da cuku.
Low-Carb Diet don Lalacewar Weight
Don fahimtar yadda za ku iya gina wani abu na yau da kullum, bari mu dubi tsarin abinci na abinci na rana daya. Misali na cin abinci mai ƙananan mota kamar wannan:
- karin kumallo - 200 g gida cuku da apples;
- abun ciya - gurasa ko kofi tare da wani sashi na cuku mai tsumma;
- abincin dare - nama mai naman kaji da salad na cucumbers da tumatir;
- abun ciye-ciye - ƙananan yogurt ko gandun daji;
- abincin dare - shinkafa da aka girka tare da kayan lambu, misali, courgettes;
- abun ci abinci - gilashin gishiri mai yalwa.
Low rage yawan abinci na carbohydrate ya nuna cewa a duk rana rana mutum zai sha ruwa, shayi mai shayarwa, mafi kyawun kore. Yawan adadin ruwa ba zai iya zama ƙasa da lita 2 ba, in ba haka ba za a faru da tsarin tsagaitaccen kaya ba. Bugu da ƙari, tare da rashin ruwa, ƙwarewar iya faruwa, don haka kada ku manta da wannan mulkin, in ba haka ba za ku cutar da lafiyarku ba kuma kada ku kawar da kwayoyi masu wuce haddi.
Low-carbohydrate ketogenic rage cin abinci
Wannan shirin cin abinci ya zama kamar hanyar da aka saba da Atkins. Abincin ketogenic don asarar nauyi ya nuna cewa mutum zai cinye 5% kawai na carbohydrates, furotin 20% da 75% na abinci wanda ke dauke da fats. Irin wannan cin abinci ba za a iya kasancewa a kullum ba, ana bada shawarar kiyaye shi har tsawon kwanaki 7, bayan haka ya kamata ka yi hutu don kwanaki 10-14. Doctors ba su ba da shawarar yin amfani da wannan yanayin ba tare da yin shawarwari ba.
Akwai wani bambancin irin abincin irin wannan carbohydrate irin wannan. Ya ƙunshi mutum 5 na amfani da abinci a karkashin tsarin da aka bayyana a sama (5% na carbohydrates, 20% na fiber, 75% na fats), kuma a cikin kwanaki 2 yana amfani da shirin na biyu. Ya haɗu da sauyawa zuwa wani abincin da ya fi dacewa. Kuna buƙatar cin abinci masu yawan carbohydrate da rage yawan amfani da fats. An zaɓi wannan zaɓi don yin aiki na wata daya, tabbatar da tuntuɓi likita a gaban wannan hanya.
Low-Carb Diet Bernstein
Wannan shiri na abinci yana bada shawarar ga wadanda ke fama da ciwon sukari. Da farko, abincin na Bernstein ya ƙirƙira shi don rage yanayin mutanen da ke cikin wannan ciwon. Ya dogara ne akan wannan ka'ida, wato, rage yawan adadin abinci sosai a cikin abinci. Ana bada shawara don cinye fiye da 50 g na irin kayayyakin, wasu mutane kuma a kowane rage rage su zuwa 30 g.
Haɓakaccen haɓakar ƙwayar ƙarancin ƙwayar ƙarancin ƙwayar cuta
Irin wannan abinci yana kama da kyan gani. Ko da sunan - cin abinci mai gina jiki mai gina jiki mai zurfi don asarar hasara, ya ce yawancin ƙwayoyi da carbohydrates zasu rage. Ana tsammanin cewa rabon kayan samfur zai zama 75-80%, amfani da ruwa zai yi girma zuwa lita 2 kowace rana. Carbohydrates a cikin abincin za a rage zuwa 10-12%, da kuma fats zuwa 8-10%. Ya kamata a tuna cewa irin wannan cin abinci zai iya zama mummunar tasirin lafiyar, ya kamata ka yi gwajin likita kafin cin irin wannan abinci ka shawarci likita.
Low-carb mai cin abinci
Wannan bambance-bambancen abinci mai gina jiki. Hanya ta yin amfani da irin wannan cin abinci ba ya wuce kwanaki 30, ya kamata a fara bayan tattaunawa tare da likita. Low-carbohydrate high-mai rage cin abinci yana dogara ne akan waɗannan ka'idojin:
- yawancin sunadaran sun rage zuwa 25-30%;
- Yankin carbohydrates shine kimanin 15%;
- a kan tsofaffi shine 55-60%.
Low-carbohydrate rage cin abinci - contraindications
A wasu cututtuka, ana amfani da kowane irin irin wannan irin abinci, jerin sun haɗa da:
- ƙwayoyin koda;
- cututtukan zuciya;
- dysbiosis;
- yawan maƙarƙashiya.
Ko da mutum ba shi da irin waɗannan cututtuka, ya kamata ka kula da lafiyar ka yayin da kake kallon ɗayan zaɓuɓɓuka don irin wannan abinci. Doctors sun ce jihar kiwon lafiya na iya kara tsanantawa, saboda rashin daidaituwa a cikin abincin, don haka yana da kyau sanin abin da alamar cututtuka ta nuna cewa buƙatar katse hanya kuma tuntuɓi likita.
Hanyoyin cin moriyar haɗari na iya haifar da wannan:
- farkon maƙarƙashiya saboda rashin fiber a cikin menu na yau da kullum;
- matsalolin da tsarin kwayoyin halitta ke haifar da karamin ruwa;
- cin zarafi na hormonal, bayyana a bayyanar kuraje, hasara gashi, rashin daidaituwa a cikin mata a cikin mata.
Idan wani daga cikin waɗannan alamun bayyanar ya faru, dole ne a dakatar da wannan hanya, in ba haka ba yanayin lafiyar zai kara tsananta. Kowane ɓangarorin nan yana nuna cewa mutum bai dace da abincin ba, kuma dole ne a canza shi da sauri. Doctors bada shawara kafin farkon shirin don yin gwaje-gwaje da kuma gudanar da bincike, kawai don haka za ku iya gane yadda rage a share carbohydrate a jiki zai yi tunani da kuma wannan zai haifar da bayyanar da ciwo.