Wannan abincin carb shine mafi ci gaba sigar rage cin abinci mai ƙarancin carb. Shiri ne na abinci mai gina jiki wanda aka yanke abincin da ke ɗauke da carbohydrates gaba ɗaya. Haka kuma an san shi da abinci mara-carb ko abinci mara-carb. Ana amfani da wannan abincin don rasa nauyi ko sarrafa wasu yanayin lafiya.
Babban manufar wannan abincin shine ƙara yawan ƙona kitse ta hanyar kawar da tushen carbohydrate a cikin jiki. Gabaɗaya ba a ba da shawarar yin amfani da dogon lokaci ba saboda carbohydrates sune mahimman tushen kuzari ga jiki.
Rage nauyi tare da abincin carbohydrate 0
Don haka, abincin carbohydrate 0 yana da lafiya? Ya kamata ku zaɓi wannan abincin don rasa nauyi? Yanke shawarar kanka ta hanyar karanta labarinmu. Ga abin da kuke buƙatar sani game da abinci na carbohydrate 0…
Menene Abincin Carbohydrate 0?
Abincin carbohydrate 0 abinci ne wanda ke nufin rage yawan amfani da carbohydrate zuwa sifili. Tun da carbohydrates sune mafi mahimmancin tushen kuzari ga jiki a cikin abinci na yau da kullun, a cikin irin wannan nau'in abinci ana ƙoƙarin samun kuzarin kuzari daga mai da furotin.
Abincin 0-carb yawanci ana aiwatar da shi don rasa nauyi, haɓaka matakan kuzari, daidaita sukarin jini ko inganta wasu matsalolin lafiya. Koyaya, irin wannan nau'in abinci yana da wahalar aiwatarwa na dogon lokaci kuma yana ɗaukar wasu haɗarin lafiya.
Shin Abincin Carbohydrate 0 yana sa ku Rage nauyi?
Abincin carbohydrate 0 tabbas yana taimaka muku rasa nauyi. Tunda carbohydrates suna amfani da glucose da aka adana a cikin jiki azaman tushen makamashi, iyakancewa ko yanke gaba ɗaya amfani da carbohydrate yana bawa jiki damar amfani da ma'ajin mai azaman kuzari da rasa nauyi. Manufar wannan abincin shine don hanzarta asarar nauyi da ƙone mai ta hanyar ba da damar jiki don samun kuzari daga shagunan mai.
Yadda ake yin Abincin Carbohydrate 0?
Don aiwatar da wannan abincin, ya kamata a bi matakai masu zuwa:
Kada ka manta game da abincin carbohydrate: Yayin bin abincin carbohydrate 0, yakamata ku cire duk abincin carbohydrate daga rayuwar ku. Kada ku cinye abincin da ke ɗauke da carbohydrates kamar farin gari, sukari, shinkafa da dankali.
Zabi lafiyayyun kitse: Ya kamata ku zaɓi mai mai lafiya a cikin wannan abincin. man zaitunKuna iya amfani da mai irin su , man avocado, man kwakwa.
Kalli yadda ake shan furotin: Amfanin furotin yana da muhimmin wuri a cikin abincin carbohydrate 0. Ya kamata ku sami isasshen furotin, amma ba yawa ba. PiscesYa kamata ku juya zuwa tushen furotin kamar nama kamar kaza, turkey, qwai, yoghurt da cuku.
Ku ci kayan lambu da yawa: Tun da kuna buƙatar ƙuntata tushen carbohydrate, kayan lambu suna taka muhimmiyar rawa. Kuna iya cinye kayan lambu irin su kayan lambu masu kore, broccoli da kabeji.
Kula da amfani da ruwa: Yin amfani da ruwa muhimmin bangare ne na kowane abinci. Ya kamata ku kula da shan isasshen ruwa kullum.
Ku ci abinci mai matsakaici da ma'auni: Lokacin bin wannan abincin carbohydrate, yana da mahimmanci a cinye abinci a cikin daidaitaccen tsari. Kuna buƙatar cinye adadin mai, furotin da kayan lambu daidai gwargwado, dangane da adadin kuzarin da kuke buƙata.
Kuna iya ɗaukar jeri mai zuwa azaman misali don abincin carbohydrate 0:
karin kumallo
3 yanka na tumatir
2 yanka na kokwamba
2 yanka naman alade ko kyafaffen turkey
1 dafaffen kwai
abun ciye-ciye
10 almonds ko walnuts
Abincin rana
1 gasasshen nama ko gasasshen nama
Salatin gefen gefen (tare da kayan lambu irin su letas, arugula, dill)
abun ciye-ciye
1 serving na yoghurt (marasa zaƙi kuma babu carbohydrate)
Abincin dare
1 gasashen kaza ko kifi
Broccoli mai tururi ko gauraye kayan lambu a gefe
abun ciye-ciye
1 'ya'yan itace masu ƙarancin carb kamar apple ko strawberry
ba: Wannan jerin samfuri ne kawai. Kuna iya yin canje-canje ga lissafin bisa ga bukatun ku. Yin amfani da ruwa yana da mahimmanci don tallafawa wannan abincin, don haka tabbatar da shan ruwa mai yawa.
Me za ku ci akan Abincin Carbohydrate 0?
Abincin 0-carb yana ƙarfafa jiki don amfani da fats maimakon carbohydrates a matsayin tushen makamashi. Ana iya amfani da abinci masu zuwa yayin bin wannan abincin:
Mai: Lafiyayyan mai kamar man zaitun, man kwakwa, man avocado…
Nama da kifi: Ana iya cinye tushen furotin kamar kaza, turkey, naman sa da naman alade. Kifi kuma shine tushen furotin lafiya.
Kayayyakin teku: kaguwa, shrimp, kawa Abincin teku kamar yadda za a iya cinyewa.
Kwai: Qwai abinci ne da aka fi amfani da shi a cikin abinci maras ƙarancin kuzari.
Kayan lambu:kore kayan lambuZa a iya cinye kayan lambu masu ƙarancin carbohydrate irin su broccoli, zucchini, da sauransu.
Kayayyakin kiwo: Ana iya cinye kayan kiwo masu kitse kamar yoghurt mai kitse, cuku mai tsami, da cukuwar cheddar.
iri mai mai: Ana iya cinye tsaba mai mai irin su almonds, gyada, hazelnuts da tsaba.
Kayan yaji: Kayan yaji kamar gishiri, barkono baƙar fata, thyme da cumin suna ƙara ɗanɗano ga jita-jita.
Kayan lambu masu tauri: Kayan lambu masu sitaci kamar dankali, masara da wake yakamata a cinye su da iyaka.
'Ya'yan itãcen marmari: 'Ya'yan itãcen marmari yawanci suna ɗauke da carbohydrates masu yawa, don haka yana da kyau a cinye su a cikin iyakataccen adadi ko a'a kwata-kwata.
Pulse: Legumes irin su lentil, chickpeas da wake suna dauke da adadi mai yawa na carbohydrates.
kayan kiwo masu zaki: Kada a sha abinci irin su yoghurt da cuku mai daɗi tare da ƙara sukari.
miya: Shirye-shiryen biredi, ketchup, da biredi tare da ƙara kayan zaki suma suna da wadatar carbohydrates.
Fa'idodin Abincin Carb 0
Abincin 0-carb shine abincin da carbohydrates kusan an iyakance su. Ɗaya daga cikin manyan manufofin mutanen da ke bin wannan abincin shine rage nauyi. Duk da haka, ba zai zama daidai ba a ce wannan abincin yana da amfani. Domin carbohydrates, wanda shine tushen makamashin jikinmu, yana da matukar muhimmanci ga lafiyar mu.
Carbohydrates suna da ayyuka masu mahimmanci da yawa. Carbohydrates suna ba da makamashi, inganta ayyukan kwakwalwa, tushen fiber, ƙarfafa tsarin rigakafi, da kuma taimakawa ci gaban tsoka. Saboda waɗannan dalilai, cin abinci na sifili na iya yin illa ga lafiya a cikin dogon lokaci.
0 Abincin Carbohydrate yana cutarwa
Za mu iya lissafa illolin lafiyar wannan abincin kamar haka:
Rashin kuzari:carbohydrates Ita ce babban tushen kuzarin jiki. Shan carbohydrate sifili yana iyakance albarkatun jiki don biyan bukatun kuzarinsa. Sakamakon haka, ana samun karancin kuzari da wahalhalu a harkokin yau da kullum.
Asarar tsoka: Jiki ya fi son ƙona kitse a maimakon carbohydrates don biyan buƙatun kuzarinsa. Duk da haka, cin abinci na sifili na dogon lokaci na iya haifar da harin tsoka da asarar tsoka. Wannan wani yanayi ne wanda ba a so a lokacin tsarin asarar nauyi.
Rashin abinci mai gina jiki: Carbohydrates kuma tushen fiber ne, bitamin da ma'adanai. Cin carbohydrate sifili yana hana jiki shan waɗannan sinadirai shima kuma yana iya haifar da ƙarancin abinci.
Tasirin Metabolic: Ƙayyadaddun abincin carbohydrate yana haifar da yanayi a cikin jiki da ake kira ketosis. Ketosis wani tsari ne wanda jiki ke canza kitse zuwa makamashi. Ketosis na dogon lokaci zai iya rushe ma'aunin acid-base a cikin jiki kuma ya haifar da matsalolin koda.
Tasirin tunani: Abincin sifili-carb na iya haifar da wasu mutane su fuskanci ƙarancin kuzari, fushi, rashin natsuwa, da ciki Yana iya haifar da tasirin tunani kamar:
Saboda illolin da aka lissafa a sama, abincin sifirin carbohydrate nau'in abinci ne wanda bai kamata a fifita shi ba saboda yana iya haifar da matsalolin lafiya a cikin dogon lokaci. Abincin ƙananan-carb ba mai ɗorewa ba ne, kuma kawar da carbohydrates gaba ɗaya ba shi da lafiya don kiyaye daidaitaccen abinci a cikin dogon lokaci.
Shirin abinci mai gina jiki wanda ya dogara akan daidaitattun ka'idodin abinci mai gina jiki iri-iri yana ba da sakamako mafi koshin lafiya.
