Abincin da ba shi da carbohydrate - dokoki, iri, jerin abinci da menus

Abincin da ba shi da carbohydrate ana ɗaukarsa “mafi laushi” ko sauƙin jure duk abincin zamani, duk da kawar da carbohydrates daga abincin. An tsara shi don asarar nauyi kuma yana da tasiri sosai wajen kawar da mai mai yankan ƙasa. Abin da za ku ci da abin da ba za ku ci ba akan abincin da ba shi da carbohydrate? Yaya za a fita daga abincin don kada fam ɗin da aka ɓata su dawo? Karanta game da shi a cikin labarinmu.

Dokokin tsarin abinci

Wannan shirin an haɓaka shi musamman don masu ginin jiki waɗanda ke shiga cikin gasa da gasar, amma, kamar sauran tsarin abinci mai gina jiki, ya wuce wasanni na ƙwararru.

Abincin sunadarai da ƙananan ƙwayoyin kayan lambu sune manyan lafazin wannan abincin. Iyakancin adadin carbohydrates, kodayake mafi yawa, bai cika ba. Har yanzu yana da kyau a cinye 30-40 g na carbohydrates a kowace rana don aikin al'ada na hanji da ciki. Kawar da su gaba daya na kara barazanar rashin lafiyar ciki da sauran cututtukan narkewar abinci.

Jigon abincin

Wannan hanyar abinci mai gina jiki ta dogara ne akan ka'idar kona kitsen mai mai jiki da kanta a cikin yanayin rashin ƙarfi na yau da kullun daga abincin da ke cikin abinci.

Ba tare da amfani da carbohydrates ba, wadanda ke rage kiba suna lura da kososis - yanayin da jiki ke samun kuzari saboda lalacewar ƙwayoyin mai. Ana daukar Ketosis a matsayin yanayin ilimin lissafi, ya bambanta da ketoacidosis, wata cuta wacce yawan jikin ketone a cikin jini yana ƙaruwa sosai. Tsarin ketoacidosis na dogon lokaci yana da haɗari ga rayuwa da lafiya. Saboda wannan dalili, a hankali suna motsawa zuwa ketosis. An ba da shawarar rabo mai aminci: furotin na 50%, kitse na 35-40%, da kuma 10-15% na carbohydrates.

Amsar jiki don ƙin carbohydrates

A cikin makon farko na sabon abincin, babu wasu canje-canje bayyane a cikin jiki. Rage nauyi yana da ɗan sauƙi ko ba ya nan gaba ɗaya. A matakin farko, jiki ya saba da samun kuzari ba daga abinci mai wadataccen carbohydrates ba, amma daga wadatattun kayan mai.

Rage carbohydrates na iya haifar da bacci, rauni kadan. Shima maƙarƙashiya na iya zama tasirin jiki. Theara yawan abincin furotin yana sanya damuwa ga hanta da koda. Wani yanayin da jiki yake ji game da wannan abincin shine damuwa mai sauƙi har ma da baƙin ciki saboda gaskiyar cewa ƙwaƙwalwar tana karɓar ƙaramin glucose.

Fatona kitse a kan wannan abincin ba ya buƙatar horo na yau da kullun.

Matakan abinci

Juyawa jiki ahankali zuwa cinye kuzari daga ƙwayoyin mai mai rabewa yana faruwa a matakai 4.

1. Mataki na farko. Cin carbohydrates kawai da safe. Bayan 'yan sa'o'i bayan karin kumallo, wadatar glucose daga abincin safe zai ƙare, kuma jiki zai fara ɓarnatar da nasa shagunan glycogen.
2. Kashi na biyu. Cikakken kawar da glucose daga abinci. Glycogen daga ƙwayoyin tsoka da hanta ana amfani dashi don samar da makamashi. Bayan kwanaki 2-3, jiki yana jin ƙarancin carbohydrates koyaushe kuma yana fara "bincika" don madadin madadin samar da makamashi.
3. Mataki na uku yana faruwa ne kwanaki 3-4 bayan fara abinci. Kusan babu glycogen a cikin ƙwayoyin jiki. An kunna kona kitse, amma jiki ya dogara da sunadarai don samarwa da jiki kuzari. A makon farko, kuna buƙatar cin ƙarin furotin fiye da na makonni masu zuwa don rama don ƙarin haɓakar furotin.
4. Mataki na hudu. Ketosis yana farawa. Rushewar ƙwayoyin ƙwayoyin mai don samar da makamashi ya fara.

Nau'in abincin da ba shi da carbohydrate

Yawancin nau'o'in wannan shirin abinci mai gina jiki ana aiwatar dasu: na yau da kullun, madauwari da iko. Kowannensu yana da irin halayensa.

Arfi

Ya dace da ƙwararrun 'yan wasa kawai. Jigonsa yana cikin cin abinci na carbohydrates kafin horo, don haka akwai ƙarfi don cikakken aiki tare da babban motsa jiki. Wannan hanyar kawai an tabbatar da ita tare da shirin horo mai ƙarfi. In ba haka ba, ba za ku ɓata carbohydrates ɗin da aka karɓa gaba ɗaya ba kuma ba za ku rasa nauyi ba.

Kullum

Ba za ku ci fiye da gram 20 na carbohydrates a kowace rana tare da zare. Inarfafawa a cikin abinci akan sunadarai da ƙwayoyin kayan lambu. Gabaɗaya ƙin carbohydrates, kuna cikin haɗarin fuskantar raunin psychomotor, rashin tunani, raguwar saurin tunani da hangen nesa.

Madauwari

Wannan hanyar ita ce ta rage cin abinci mai dauke da sinadarin carbohydrates zuwa 30-40 g cikin kayan lambu da hatsi. Restricuntatawa yana ɗaukar kwanaki 6. A rana ta bakwai, cikakken “lodi” ya auku. An ba shi izinin cin naman alade, kayan lambu, taliya, 'ya'yan itatuwa biyu.

Loading yana farawa samar da enzymes, yana motsa matakai na rayuwa kuma yana wadatar da ƙwayoyin tsoka tare da glycogen. Ta hanyar aiwatar da wannan hanyar, zaku yi aiki sosai, ku ji daɗi, kuma ku guji duk mummunan tasirin keɓancewar carbohydrate.

Jerin kayan da aka yarda dasu

Abubuwan da aka ba da izini yayin kiwo mara naman sa sun haɗa da dafaffen ko kifin da aka dafa, dafaffun jan nama (zomo, naman sa), dafaffen dabbobin kaji ko kuma a cikin yankakken da aka sare, kayayyakin kiwo tare da sinadarin furotin wanda bai wuce 5% ba.

Kayan lambu

An yarda da koren kayan lambu: latas, kokwamba, cilantro, faski, farin kabeji, dill da wasu fruitsa fruitsan itace: greenanyen ganye masu tsami, kwakwa, fruitsa can citrus, peach.

Kwayoyi

An ba da shawarar cin kwayoyi. Yana da tushen kitse. Yi ƙoƙarin cin ɗan gyada, dawa, da kowane irin ƙwaya sau da yawa a cikin mako.

Hatsi

Ara abincinku tare da buckwheat, gero. An ba shi izinin yin amfani da jita-jita na gefe na stewed ko gasa zucchini, bishiyar asparagus, eggplant.

Tabbacin Kayayyakin Samfu

Jerin samfuran da aka nuna don amfani suna da yawa. Yi amfani dashi azaman tushen abincinku na ƙananan-carb. Ana nuna abun cikin kalori na kowane nau'in abinci a gram 100.

Teburin Abincin da aka Yarda akan Abincin Carbohydrate:

Zazzage teburin da aka ba da izinin cin abincin da ba shi da carbohydrate a nan saboda koyaushe ya kasance a yatsanka.

Teduntatattun abubuwa da kuma kayayyakin da aka hana

Kodayake wannan shirin na gina jiki ya banbanta kuma ba a dauke shi da tsauraran matakai ba, dole ne a watsar da wasu abinci. Farkon wanda za a hana su ne juyayyun juices, ruwan 'ya'yan itace, ruwan carbon. Kada ku ci sabbin abinci mai ɗaci: dankali, beets, karas da masara. Hakanan ya cancanci a ba da samfuran da aka yiwa alama "ƙananan kalori", "mai ƙananan mai", "haske", "na abinci".

Haramcin da aka hana ya shafi giya da abinci mai sauri, da kowane irin waina, kek da kayan zaki daga babban kanti. Hakanan, daga cikin "abubuwan" da aka hana su akwai nama mai hayaƙi: tsiran alade, kaza mai hayaki, kifi mai hayaki. Ban bancin ya shafi abinci mai sanyi: ana iya amfani da koren kayan lambu masu daskarewa don cin abinci na gefe. Abubuwan burodi (burodi), gami da kayan gasa da aka yi a gida, an haramta su. Iyakar abin da ya rage shine taliya, wanda ake buƙatar dafa shi fiye da minti 5.

Tebur na abinci waɗanda aka hana akan cin abinci mara ƙarancin kuzari:

Zaka iya zazzage jerin abincin da aka hana akan abincin da ba shi da carbohydrate nan. Don haka zai kasance koyaushe a yatsanka.

Abincin abinci mara amfani da Carbohydrate don asarar nauyi na mako guda

• An ba da izinin amfani da rago, naman alade, kaza, naman maroƙi, zomo - duk wannan, ba shakka, a cikin iyakokin yarda.
• Na biyu dole ne a cikin abincin shine fararen ƙwai. Tare da su, zaku iya yin salatin haske, ku dafa omelet, ko kuma ku ci dafaffun.
• Wani muhimmin sinadaran akan menu shine kayan madara mai danshi. Abun ciye-ciye daga yogurt, kefir, madara mai dafafaffen abinci zai taimaka wajen jimre da yunwa tsakanin safe, abincin rana da yamma.

Mun gabatar da hankalin ku ga menu a cikin kyauta marar carbohydrate har tsawon kwanaki bakwai. Dangane da shi, zaka iya tsara shirinka na abinci mai gina jiki har tsawon wata daya. Sauya ranakun kawai ko kari tare da abinci daga jerin da aka yarda.

Yi ƙoƙarin shan ruwa da yawa kuma amfani da gishiri kaɗan yadda zai yiwu.

Abincin menu na kowace rana akan abinci mara nauyi na carbohydrate don asarar nauyi na iya zama kamar haka:

Adana kanku tebur na samfurin menu ta sauke shi a nan don koyaushe ya kasance a hannu.

Yadda ake nuna hali idan aka samu matsala?

Ko da tare da jerin menu masu banbanci da wadata, lalacewa na iya yuwuwa yayin da aka jarabce ku da "kyawawan abubuwa" a lokacin biki, liyafa, ko sayan wani abu daga jerin da aka hana a cikin babban kanti. Ya dogara da yadda kuke da alaƙa da abincin: a matsayin kayan aikin da zai taimaka muku zama siriri kuma mafi kyawu, ko kuma a matsayin wata jarabawar '' abinci ''. Fara abinci a cikin yanayi mai kyau kuma zai zama sauƙi a gare ku don tsayawa kan ƙuntatawa. Ba za ku lura da yadda lokacin da za ku ci abinci zai tashi ba.

Idan kun yarda wa kanku sandwich ko abinci mai sauri, amma kuna niyyar ci gaba da abincin, kada ku tsawata wa kanku. Sukar da kai da yawa zai lalata yanayi. Yi nazarin abin da ya haifar da lalacewar kuma yi ƙoƙarin kauce wa irin waɗannan yanayi a nan gaba. Kada ku je cin kasuwa a cikin komai a ciki kuma koyaushe kuyi jerin samfuran don kar ku jarabtu da “cutarwa” iri-iri.

Yaya za a fita daga abincin da ba shi da carbohydrate?

La'akari da cewa ƙayyadaddun ƙuntatawa, sai dai don rage yawan amfani da carbohydrates zuwa 30-40 g kowace rana, wannan abincin ba ya samarwa, manufar fita daga gare ta ba ta dace ba.

Yawa yana nufin ɗan ƙara yawan cin abincin carbohydrate a kowace rana. Dangane da shawarwarin likitoci, yana da kyau a kiyaye abubuwan da suka rage a cikin abinci na rayuwa, idan babu wasu sabani ga wannan saboda yanayin lafiyar ku.

Adadin yawan kuzarin bayan wannan abincin ya tashi zuwa 50-60 g: za ku iya tafiya cikin nutsuwa ta hanyar rage cin abinci mara kyau.

Contraindications

An hana cin abinci mara carbi don asarar nauyi idan kuna da:

• ciwon sukari;
• koda na gazawar;
• cututtuka na zuciya da jijiyoyin jini;
• ciki miki, enterocolitis da hanji cuta;
• rashin kwanciyar hankali na yanayin halin tunani-tunani, damuwa, yanayin damuwa.

Hakanan, lokacin gestation da lactation suna dauke da cikakkiyar contraindications.

Nasiha

Wasu shawarwari masu taimako:

1. Karki damu idan baku fara rashin nauyi ba bayan sati na farko na abincin. A wannan lokacin, jikin ku kawai yana amfani da sabon abincin.
2. A makon farko, rage yawan abincin ka na carbohydrate zuwa gram 20, kuma a makwanni masu zuwa, ninka wannan adadin. Wannan ya zama dole don kososis ya fara.
3. Kada kuyi yunwa don saurin sakamakon. Wannan zai kara cutar da lafiyar ku gaba daya. Ana buƙatar abinci da safe, abincin rana da yamma, gami da ciye ciye.
4. Kada kuyi ƙoƙari don hana ƙauraran carbohydrate har sai kun kasance ƙwararren ɗan wasa.
5. Fitar da jerin samfuran da aka ba su izinin ci kuma ɗauka tare da ku lokacin da kuka je babban kanti.

Kammalawa

Irin wannan abincin ba shi da tsada sosai: za ku sayi abinci na yau da kullun daga babban kanti wanda ya ƙunshi ƙananan carbohydrates kawai. Asalin abinci mai gina jiki shine abincin nama, kayayyakin madara, kayan lambu kore. Abincin shine na kowa da kowa kuma ya dace da yawancin mutanen da suka rasa nauyi in babu sabani ga amfani da shi.

Yayin shirin cin abinci mara kyauta na carbohydrate, sauƙin zaku saba da shi kuma da ƙyar ku koma ga halaye na cin abincinku na da. Shawarwarinku za su sami karfafuwa ta hanyar sanyaya ido, lafiyayyar fata, kyakkyawa gashi da siriri.

Kalli bidiyon: Amfanin Kanumfari Ga Lafiyar Dan Adam (Yuni 2025).