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Karancin Abincin Carb Slimming | Yadda ake yin

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Menene Abincin Karancin Carb?

Karancin abincin carbohydrate dabara ce da ta sami karbuwa a cikin 'yan shekarun nan saboda yuwuwar asarar nauyi. Ko da yake ana amfani da shi da yawa don rage kiba, kuma abinci ne mai inganci don sarrafa nau'in ciwon sukari na 2. Bincike ya nuna cewa yana da tasiri wajen inganta wasu cututtuka na autoimmune, epilepsy, dyslipidemia, polycystic ovary syndrome da sauran cututtuka na zuciya da jijiyoyin jini. 

Wannan kalmar low carb tana nufin dabaru da yawa inda zaku rage carbohydrate a cikin abinci, don haka na gina jiki Kada ku kasance mafi girma a cikin ƙididdiga na macronutrients a cikin abinci. Ana ba da shawarar ƙara adadin furotin da mai don ramawa ga raguwar CHO. 

Me yasa rage cin abinci mai ƙarancin carbohydrate ke rasa nauyi? 

Dabaru ce da ta ƙunshi rage adadin carbohydrates na yau da kullun, kuma za'a iya samun nau'ikan nau'ikan abinci mai ƙarancin carb, saboda babu wata ƙa'ida ta hukuma wacce ta bayyana shi. Sabili da haka, gabaɗaya, an kwatanta shi a cikin amfani da matsakaicin 45% na carbohydrate na VET ( jimlar ƙimar makamashi) ko tsakanin 50 da 200 grams na CHO kowace rana, kuma idan akwai ƙasa da gram 50 na CHO kowace rana ko 10. % na VET ya zama abincin ketogenic. 

Tare da raguwar wannan macronutrients, ana ƙara yawan adadin furotin da lipids. Protein yana haifar da kashe kuɗin caloric mafi girma, yana ƙaruwa da adanawa ƙwayar tsoka da jingina kuma, tare da lipid, haɓakar gamsuwa. Kuma wannan yana haifar da raguwar abin da ke motsa jiki zuwa insulin, hormone wanda ke aiki ta hanyar rage lipolysis da kuma kara yawan oxygenation, yana haifar da kitsen da aka adana don amfani da shi azaman makamashi. 

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Insulin yana da alhakin sarrafa glucose na jini. A cikin abincin da ke da wadataccen carbohydrates, ana motsa shi da yawa, yana sa jiki ya sami wani juriya, rashin iya yin aikinsa daidai, don haka, samar da wannan hormone yana raguwa ko ma ya daina.

Tasirin farko na wannan abincin shine alamar asarar nauyi ta farko saboda raguwar shagunan ruwa a cikin sel, ƙara diuresis sakamakon raguwar glycogen. Har ila yau, ta hanyar ketonuria, wanda ke haifar da kodan kawar da karin ruwa da sodium. 

Tare da raguwa a cikin abincin carbohydrate, jiki yana fara amfani da mai a matsayin babban tushen makamashi, ta hanyar fatty acid da ketones, farawa ketosis. Wannan yana ƙara yawan iskar shaka na fats, yana ƙara yawan kuɗin caloric. Jikin ketone yana haifar da hanta ta hanyar raguwar fatty acids kuma suna da ikon haɓaka ƙarar satiety da hana yunwa.

Yadda za a ci gaba da cin abinci mara ƙarancin carb?

Dole ne a yi abincin na ɗan gajeren lokaci ko matsakaici na lokaci don yin tasiri, kamar yadda jiki ke ƙoƙarin yin amfani da ƙananan ƙwayoyin carbohydrates, kuma mafi kyawun dabarar ita ce tsaka-tsakin lokaci na ƙananan ƙwayar carbohydrate da yawan amfani.

Har ila yau, ƙarancin caloric yana da mahimmanci lokacin shirya abincin, saboda ƙananan abincin carbohydrate tare da yawan adadin kuzari daga mai da furotin ba zai haifar da asarar nauyi ba, don haka manufa ita ce neman ƙwararrun ƙwararru. mai gina jiki don ku lissafta adadin kuzari da ake buƙata don cimma burin ku. Bugu da ƙari, wannan rashin daidaituwa na iya haifar da canje-canje na rayuwa kamar ƙara yawan ƙwayar cholesterol (LDL), rauni, ciwon kai, ciwon kai, rashin tausayi, da sauransu. bayyanar cututtuka

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Wadanne abinci ne aka yarda akan rage cin abinci mai ƙarancin carb?

Abincin da aka ba da fifiko shine furotin da tushen mai mai kyau, da ƙananan 'ya'yan itatuwa da kayan marmari.

- Nama, kaza, naman alade, kifi (musamman masu kitse kamar salmon, sardines da tuna)

- Kwai

- iri da iri: gyada, gyada, chestnuts, kabewa iri, sunflower iri, flaxseed, chia

– Lafiyayyun mai irin su man zaitun, flaxseed, avocado, kwakwa

– Ganye da kayan yaji

- 'Ya'yan itãcen marmari masu ƙarancin abun ciki na carbohydrate kamar avocado, kwakwa, strawberry, 'ya'yan itacen marmari, blackberry, lemo

– Dukan kayan kiwo: Cikakkun cukui masu kitse, dukan yogurt da madara

Kuma abincin da aka haramta a cikin wannan abincin su ne: madarar madara da yogurt, soda, taliya, biredi, alewa, burodi, ruwan 'ya'yan itace, tapioca, tubers, shinkafa ... 

Me za ku ci don karin kumallo akan rage cin abinci mai ƙarancin carb?

Wasu misalan karin kumallo don taimakawa saita menu:

1- Dukan yogurt + strawberry da blueberry mix + 1 kwai dafa shi

2 - Kayan mai + kofi 1 tare da man kwakwa + ƙwai ƙwai guda 2 a cikin man shanu

3-1 yanki na ƙananan gurasar gurasa (almond gari) + ½ avocado + 1 kofin shayi

4 – Koren sha’awa, apple ko ruwan kiwi + ƙwai 2 tare da oatmeal da aka ruɗe a cikin mai

Shin Abincin Ƙananan Carb lafiya ne?

Haka ne, yana da aminci muddin yana da daidaito a cikin abubuwan gina jiki, ba tare da wuce haddi ko rashi ba. Abincin da aka iyakance sosai yana nuna, bayan kammala su, don dawo da nauyi saboda rashin dacewa da tsarin cin abinci.

Har ila yau, ya kamata a kula da yawan kitsen da aka cinye saboda yiwuwar canji a matsayin lipid na jini, da kuma triglycerides. Haka ma tare da cin furotin ta hanyar aikin koda da ma'aunin glucose ta hanyar karancin carbohydrate.

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Shi ya sa ake ba da shawarar ko da yaushe ka nemi ƙwararrun ƙwararrun ƙwararrun ƙwararrun abinci waɗanda za su taimaka maka wajen haɓaka ingantaccen abinci mai lafiya.

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