Abincin furotin na iya cin nasara a yanayin inda, don rasa nauyi, dabarun tsarin abinci da motsa jiki bai isa ba. Kamar yadda sunansa ya nuna, Abincin mai gina jiki yana da wadataccen furotin. Madadin haka, yana da ƙananan carbohydrates.
Shin yana yiwuwa a rasa nauyi ta cin steaks, hamburgers, cuku, da naman alade? Amsar wannan tambayar ita ce eh, kodayake dole ne kuyi la'akari da fa'idodi da rashin kyau kafin aiwatar dashi. Bugu da kari, kwararrun likitocin ne kawai ke da izinin tsara su.
Ta yaya yake aiki?
Mata suna buƙatar aƙalla gram 50 na furotin kowace ranayayin da adadin maza ya kai 60. Idan ka bi abincin mai gina jiki, zaka iya wuce wannan adadin.
Yanke baya akan carbohydrates yana haifar da saurin rage nauyi. Wannan saboda jiki, da rashin carbohydrates, da farko yana amfani da glucose ne don mai. Lokacin da ajiyar wannan ya ƙare bayan fewan kwanaki, zaku fara ƙona kitse, wanda shine ɗayan manyan manufofin.
Menene matakan abincin?
Abincin sunadarai, kamar abincin Dukan ko abincin Atkins, yawanci suna da matakai huɗu. Game da ta farko, wadannan sune masu zuwa, gwargwadon tsawon lokacinsa akan yawan nauyin da yake buƙatar rasa.
- Yanayin harin: Ana cin abinci mai ƙarancin furotin da cokali 1.5 na oatmeal a kowace rana.
- Filin jirgin ruwa: Ana cin furotin mai laushi wata rana kuma furotin mai laushi da kayan lambu marasa sitiyari a gaba. Toara a cikin wannan cokali biyu na oatmeal a kowace rana.
- Addamarwa: Kuna cin furotin da kayan lambu marasa iyaka, wasu carbohydrates da mai, da kuma cokali 2.5 na oatmeal kowace rana. Ranakun cin furotin kaɗan kawai an rage su zuwa ɗaya a mako.
- Lokacin kwanciyar hankali: Ana bin ƙa'idodin ƙa'idodin lokacin ƙarfafawa, amma ana iya yin annashuwa matuƙar nauyi ya daidaita. Yawan Oatmeal yana ƙaruwa zuwa tablespoons 3 a rana.
Abincin abinci mai gina jiki
Proteinarin furotin na iya zuwa daga hatsi, nama, kwayoyi, hatsi, ƙwai, kifin kifi, da cuku. Gabaɗaya, nama mai laushi da kiwo ana ɗauka sune mafi kyawun tushen furotin ga waɗannan nau'ikan abincin.
ma, ana ɗauke da mahimmanci don kauce wa babban ɓangaren naman mai. A kowane hali, ya kamata ka tuntuɓi likita ko likitan abinci kafin yin canje-canje mai yawa a cikin abincinka, kuma tabbas sunadaran gina jiki.
Carnes
Muna danganta steaks da sunadarai, amma yana da mahimmanci a zabi yankakken yanka. Dalili kuwa shine suna bada adadin furotin daidai gwargwado don mai ƙarancin kitse. Hakanan yana faruwa tare da naman alade. Zai iya zama kyakkyawan tushen furotin idan ka zaɓi yankan da ya dace. Misali, sirloin.
Ya kamata a lura da cewa, duk da cewa yana da taushi, abun mai mai mai na jan nama zai ci gaba da kasancewa sama da na farin nama. Farin nama (kaza, turkey ...) ya ƙunshi mai ƙarancin mai mai yawa fiye da jan nama. Tunda fatar tana dauke da kitse mai kyau, yanada kyau a cire shi.
Pescado
Kifi na dauke da furotin kuma yawanci bashi da mai. Amma har ma da nau'in da ke da mai mai yawa, kamar kifin kifi ko tuna, ana ɗauka kyakkyawan zaɓi. Dalilin shi ne cewa waɗannan kifin gabaɗaya suna ƙunshe da omega 3 fatty acid, waɗanda suke da ƙarancin abinci a cikin yawancin mutane kuma sune mabuɗin don kiyaye zuciyar aiki da cikakken iko.
Qwai
Qwai kyakkyawan tushe ne na furotin. Koyaya, kar a manta da illolinta akan matakan cholesterol na jini. Dabara mai kyau ita ce ta iyakance sauran abincin da ke cike da ƙwayar cholesterol, da maiko mai yawa, a ranakun da za ku haɗa kwai a menu.
Kayan kiwo
Madara, cuku da yogurt ba wai kawai suna samar da furotin ba, amma har ma suna ba da alli mai amfani don kiyaye kasusuwa da ƙarfi. Don kiyaye cin abincin kalori a ƙarƙashin sarrafawa, yi la’akari da kiwo mara-mai ko mai-mai.
Me game da carbohydrates?
Wadannan nau'ikan abincin sukan iyakance sinadarin carbohydrates kamar su hatsi, hatsi, 'ya'yan itace, ko kayan lambu. Don haka bai kamata ku bar zare da sauran muhimman abubuwan gina jiki ba, la'akari da zabar wani tsari wanda ya hada da kayan lambu da wasu nau'ikan carbohydrates.
Bin abinci mai gina jiki galibi yana nufin iyakance hatsi. Don haka kuna buƙatar tabbatar da mafi alherin su a duk lokacin da suka bayyana akan menu. Samun zare da sauran muhimman abubuwan gina jiki ta hanyar zabar dukkan hatsi a duk lokacin da zai yiwu.
Yawancin abincin furotin suna adana wasu kayan lambu, amma yawanci suna rage 'ya'yan itace. Yanke yawan abincin ku don kar ya wuce wasu adadin carbohydrates na yau da kullun ya zama ba shi da illa na ɗan lokaci.. Wani batun kuma baya cin 'ya'yan itace a cikin dogon lokaci. Masana sun ba da shawara a sake sanya wannan rukunin abinci a cikin abinci da zaran an cimma burin nauyi. Dalili kuwa shine suna dauke da sinadarai masu mahimmanci ga jiki.
Abincin furotin na ganyayyaki: madadin
Don samun furotin, ba kwa buƙatar cin nama, kiwo, ko ƙwai. Masu cin ganyayyaki da masu cin ganyayyaki suna amfani da tushen furotin ba na dabba a cikin abincin su.
Tofu, waken soya burgers, da sauran abinci mai waken soya misalai ne na tushen sunadaran gina jiki. Legumes na kwalliya na iya samar da furotin kusan kamar na nama, tare da ƙarin abin da ke cikin fiber yana tsawaita jin ƙoshin lafiya kuma yana taimakawa rage LDL cholesterol (mummunan cholesterol).