Abincin da ba shi da carbohydrate ba ya shahara sosai, saboda mutane da yawa sun yi imanin cewa kiyaye irin wannan abincin yana da wahala sosai. Koyaya, ɗimbin jerin samfuran da aka yarda da sakamako mai sauri na iya nuna in ba haka ba.
Abincin no-carbohydrate yana daya daga cikin nau'ikan abincin da, duk da tasirinsa, yana tara magoya baya da yawa saboda bayyanannen rikitarwa. Mutane da yawa sun gaskata cewa barin carbohydrates zai zama da wuya a jurewa, zai haifar da lalacewa akai-akai, kuma a sakamakon haka, tasiri na rasa nauyi zai ragu. A halin yanzu, idan kun bi ƙa'idodin a hankali, zaku iya bin tsarin abinci cikin sauƙi, kuna asarar kilogiram bakwai na nauyin nauyi a mako.
Kada ku yi maganin kanku! A cikin labaranmu muna tattara sabbin bayanan kimiyya da ra'ayoyin masana masu iko a fannin kiwon lafiya. Amma tuna: likita ne kawai zai iya yin ganewar asali kuma ya rubuta magani.
Me yasa wannan tsarin abinci mai gina jiki ya ba da sakamako mai kyau? Gaskiyar ita ce, menu na rage cin abinci na carbohydrate ya dogara ne akan abinci mai yawan furotin, fiber (wanda sau da yawa ba mu da shi), da kuma mai mai lafiya.
Asalin cin abinci mara-carbobi
Abincin mai ƙarancin carbohydrate ya dogara ne akan ka'idodin abinci na ketogenic na warkewa, wanda aka yi amfani da shi don sarrafa tashin hankali a cikin yara. A cikin 1990s, furodusa Jim Abrahams, wanda ɗansa ya yi nasarar gudanar da ciwon farfadiya tare da taimakon abincin keto, ya kirkiro cibiyar kimiyya don jawo hankali ga abincin da ba shi da carbohydrate.
Mafi taushi fiye da abincin keto, abincin no-carb ba ya sanya jiki a cikin ketosis (yanayin da jiki ke amfani da fats maimakon carbohydrates a matsayin tushen makamashi), amma yana taimaka maka rasa nauyi.
Abincin ƙarancin carbohydrate ga mata sanannen hanya ce ta rasa kilogiram da yawa na kiba a cikin ɗan gajeren lokaci. Wani lokaci ragi na iya kaiwa kilogiram 6 ko fiye, koda kuwa kun tsaya kan abincin mako guda kawai. Asalinsa shine jiki baya karbar carbohydrates mai yawa, wanda zai tara mai. A lokacin wannan abincin, jiki yana ƙone wasu kitsen da aka tara maimakon carbohydrates da ake cinyewa.
Ƙananan abincin carbohydrate: shawarwari
Yana da matukar mahimmanci ga waɗanda suka yanke shawarar bin abinci mai ƙarancin carbohydrate don asarar nauyi don sarrafa adadin gishiri da ruwa. Zai fi kyau a sha ruwa mai tsabta, amma soda mara dadi yana da kyau. Amma ga gishiri, yana da mahimmanci don cinye dan kadan fiye da yadda aka saba. Misali, zaka iya sha kofuna ɗaya ko biyu na broth kowace rana.
Low-carbohydrate rage cin abinci: abun ciye-ciye
Don sarrafa asarar nauyi da guje wa cin abincin da ba za ku iya ci ba a kan abincin da ba na carbohydrate ba, yana da mahimmanci a mayar da hankali kan cin abinci mai lafiya. Wannan zai iya zama ƙwai da aka tafasa, ko yogurt mara daɗi, ko karas na yau da kullun.
Wasanni akan rage cin abinci mai ƙarancin carbohydrate
Wani muhimmin ka'ida na cin abinci maras-carb: don samun sakamako mafi girma, kuna buƙatar yin wani nau'i na motsa jiki a kowace rana, irin su hawan keke, iyo, tafiya, horarwa mai karfi ko cardio. Amma ku tuna: sau da yawa kuna motsa jiki, yawancin abincin da ke ɗauke da hadaddun carbohydrates yakamata ku ci.
Abincin low-carbohydrate: abincin da aka yarda
Jerin abincin da za ku iya ci akan rage cin abinci mai ƙarancin carb yana da yawa. Daga gare ta zaka iya ƙirƙirar menu daban-daban na mako cikin sauƙi. Samfura masu zuwa zasu taimaka muku cimma matsakaicin sakamako.
- Nama:naman sa, rago, naman alade, kaza.
- Kifi:kifi, kifi, kifi, da dai sauransu. Kifin kogin shine mafi kyawun zaɓi.
- Qwai: Omega-3 wadatar qwai daga duk tsuntsaye.
- Kayan lambu:alayyafo, broccoli, farin kabeji, karas.
- 'Ya'yan itãcen marmari da berries:apples, lemu, pears, blueberries, strawberries.
- Kwayoyi da iri:almonds, walnuts, sunflower tsaba da sauransu.
- Abubuwan kiwo masu yawa:cuku, man shanu, kirim mai nauyi, yogurt.
- Fats da mai:man kwakwa, man shanu, man alade, man zaitun da man kifi.
Hakanan zaka iya sha kofi baƙar fata ba tare da madara, giya da cakulan akan rage cin abinci na carbohydrate ba. Amma kawai a cikin matsakaici.
Abincin low-carbohydrate: menu na mako
Mun tattara samfurin menu na ƙarancin abincin carbohydrate na mako guda don asarar nauyi mai tasiri. Muna tunatar da ku cewa iyakar tasirin da za a iya samu shine asarar har zuwa kilogiram 7 a cikin mako guda.
Menu na abinci mara carbohydrate na kowace rana ya ƙunshi ƙasa da gram 50 na carbohydrates kowace rana.
Litinin
- karin kumallo:omelette tare da kayan lambu iri-iri, soyayye a cikin man shanu ko man kwakwa.
- Abincin dare:yogurt tare da blueberries da dintsi na almonds.
- Abincin dare:cheeseburger ba tare da buns, bauta tare da kayan lambu da kuma salsa miya.
Talata
- karin kumallo:naman alade da qwai.
- Abincin dare:hamburger ba tare da buns da koren kayan lambu ba.
- Abincin dare:salmon tare da man shanu da kayan lambu.
Laraba
- karin kumallo:kwai da kayan marmari a soya su cikin man shanu ko man kwakwa.
- Abincin dare:shrimp salatin tare da man zaitun.
- Abincin dare:gasashen kaza da kayan lambu.
Alhamis
- karin kumallo:omelette tare da kayan lambu iri-iri, soyayye a cikin man shanu ko man kwakwa.
- Abincin dare:santsi tare da madara kwakwa, berries, almonds da furotin foda.
- Abincin dare:nama da kayan lambu.
Juma'a
- karin kumallo:naman alade da qwai.
- Abincin dare:salatin kaza tare da man zaitun.
- Abincin dare:yankakken naman sa tare da kayan lambu.
Asabar
- karin kumallo:omelette tare da kayan lambu daban-daban.
- Abincin dare:yogurt tare da berries, kwakwa da dintsi na goro.
- Abincin dare:meatballs tare da kayan lambu.
Lahadi
- karin kumallo:naman alade da qwai.
- Abincin dare:madarar kwakwa, wani kirim mai nauyi, furotin foda da berries.
- Abincin dare:Gasashen fuka-fukan kaji tare da danyen alayyahu.
Fursunoni na abinci mara-carb
- Cin ƙayyadaddun abinci (musamman 'ya'yan itatuwa, kayan marmari da hatsi gabaɗaya) na iya haifar da ƙarancin ƙarancin abinci mai gina jiki.
- Mutane da yawa suna samun alamun bayyanar cututtuka kamar gudawa, gajiya, ciwon kai da ciwon kai lokacin bin abincin da ba shi da carbohydrate.
- Cin abinci maras-carbohydrate zai iya haifar da matakan ƙananan lipoprotein (LDL), wanda ake kira "mummunan" cholesterol, don karuwa. Wannan yana ƙara haɗarin hanta mai kitse da cututtukan zuciya.
- Wasu mutane suna ganin yana da wahala su tsaya kan tsayayyen abinci, don haka asarar nauyi na iya zama na ɗan lokaci. Hakanan yana iya haifar da rashin abinci.
Low-carbohydrate rage cin abinci: kasada da kuma contraindications
Yawancin mutane za su iya bin abincin da ba na carbohydrate ba tare da haɗari mai tsanani ba, amma akwai ƙungiyoyin mutane waɗanda ya kamata su fara abincin kawai idan likita ya umarce su:
- masu ciwon sukari da shan insulin;
- masu fama da hawan jini;
- mata masu ciki da masu shayarwa;
- masu ciwon koda;
- matasa.
Sauƙaƙan girke-girke don rage cin abinci mai ƙarancin carb
Kwai da kayan marmari ana soya su a cikin man kwakwa
Sinadaran:man kwakwa, sabo kayan lambu ko daskararre gauraye kayan lambu (karas, farin kabeji, broccoli, koren wake), qwai, kayan yaji, alayyafo (na zaɓi).
Umarni:
- A zuba man kwakwa a kaskon sai a kunna wuta.
- Ƙara kayan lambu. Idan ana amfani da cakuda daskararre, bari kayan lambu su narke kaɗan na ƴan mintuna.
- Ƙara qwai 3-4.
- Ƙara kayan yaji - ko dai cakuda ko gishiri da barkono kawai.
- Ƙara alayyafo (na zaɓi).
- Soya har sai an gama.
Soyayyen fuka-fukan kaji da ganye da miya salsa
Sinadaran:fuka-fukan kaza, kayan yaji, ganye, salsa.
Umarni:
- Shafa fuka-fukan kaza tare da cakuda kayan yaji na zabi.
- Sanya su a cikin tanda kuma dafa a 180-200 ° C na kimanin minti 40 har sai launin ruwan kasa.
- Ku bauta wa tare da ganye da salsa.
Babu carb cheeseburgers
Sinadaran:man shanu, naman kasa, cuku cheddar, cuku mai tsami, salsa, kayan yaji, alayyafo.
Umarni:
- Ƙara mai a cikin kwanon rufi kuma kunna wuta.
- Yi yankakken yankakken nama kuma a soya a cikin kwanon frying, ƙara kayan yaji.
- Juya cutlets har sai an yi.
- Ƙara ƴan yankan cheddar da ɗan kirim a sama.
- Rage zafi kuma rufe har sai cuku ya narke.
- Ku bauta da danyen alayyahu. Idan ana so, zaku iya dasa ganyen da alayyahu tare da mai daga kaskon.
- Don yin burgers mai juici, ƙara salsa kaɗan.