Yaya ake yin Abincin Abincin Carb Low? Samfurin Menu

Abincin ƙarancin carbohydrate abinci ne wanda ke iyakance adadin carbohydrates da ake ɗauka a cikin jiki. Wannan abincin ya dogara ne akan biyan bukatun kuzarin jiki daga sauran rukunin abinci kamar mai da furotin. Ainihin, ana guje wa abincin da ke ɗauke da carbohydrates masu yawa kamar sukari, kayan burodi, dankali, shinkafa da taliya. Maimakon haka, ana amfani da tushen furotin da mai kamar kayan lambu, nama, kifi, ƙwai da mai mai lafiya.

Don haka, rage cin abinci na carbohydrate yana sa ku rasa nauyi, nauyin nawa ya sa ku rasa? Yadda za a yi wani low-carbohydrate rage cin abinci? Amsoshin duk tambayoyinku game da wannan batu suna ɓoye a cikin labarinmu.

Menene Abincin Karancin Carb?

rage cin abinci na carbohydrate, carbohydrate ciYana rage adadin kuzari na yau da kullun zuwa kashi 20 zuwa 45. Babban ka'idar wannan abincin shine don bawa jiki damar amfani da mai maimakon carbohydrates azaman tushen kuzari. Carbohydrates suna ba da kuzari ta hanyar juyawa zuwa nau'in sukari da ake kira glucose. Koyaya, akan rage cin abinci mai ƙarancin carb, lokacin da ƙarancin glucose a cikin jiki, ana ƙone mai kuma ana samar da ƙwayoyin da ake kira ketones. Ketones shine madadin tushen kuzari ga jiki.

Wannan abincin yana taimakawa tare da asarar nauyi, sarrafa sukari na jini, insulin juriyaAn fi so saboda dalilai daban-daban kamar rage hawan jini da, a wasu lokuta, magance matsalolin lafiya kamar farfadiya.

Shin Rage Abincin Carb yana Taimaka muku Rage nauyi?

Ƙananan abincin carbohydrate yana taimaka maka rasa nauyi. Domin wannan abincin yana rage adadin carbohydrates da ake ɗauka a cikin jiki. Yana daidaita sukarin jini kuma yana rage matakan insulin. Wannan yana haɓaka tsarin asarar nauyi ta hanyar haɓaka mai kona. 

A cikin abincin carbohydrate, ya zama dole don rage yawan adadin carbohydrates da ake ɗauka kowace rana. Ya kamata mutum na al'ada ya ɗauki gram 70-75 na carbohydrates kowace rana. Mutumin da yake shan waɗannan adadin carbohydrates a kowace rana yana kiyaye nauyinsa. Wadanda ke cin abinci maras nauyi za su fara rasa nauyi idan sun rage adadin carbohydrate na yau da kullun zuwa gram 40-50.

Nawa ne Nauyi Ƙananan Abincin Carbohydrate Ya Sa Ku Rasa?

Sakamakon asarar nauyi na abincin da ke rage adadin carbohydrates ya bambanta daga mutum zuwa mutum. Duk da haka, gaba ɗaya, ƙila za ku rasa kilo 1-2 a cikin makon farko na rage cin abinci maras nauyi. Wannan yana faruwa ne saboda rashin ruwa da kuma raguwar ma'ajin glycogen na jiki. Duk da haka, wannan asarar nauyi na farko yawanci ba shine asarar nauyi mai ɗorewa ba kuma ana lura da raguwar asarar nauyi a cikin makonni masu zuwa.

Tasirin asarar nauyi na rage cin abinci maras nauyi baya dogara kawai akan iyakance yawan abincin carbohydrate. Hakanan yana da mahimmanci a bi tsarin abinci cikin lafiya da daidaito. Abincin da ke da furotin, mai, fiber, bitamin da abun ciki na ma'adinai ya kamata a fi so. Bugu da ƙari, motsa jiki tare da rage cin abinci maras nauyi kuma yana tallafawa tsarin asarar nauyi.

Yaya ake yin Abincin Abincin Carb Low? 

Rage cin abinci maras-carb hanya ce ta rage cin abinci da ke rage yawan amfani da carbohydrate kuma ta ba da damar adana kayan kitse na jiki a yi amfani da shi azaman kuzari. Don yin wannan abincin, dole ne ku bi matakai masu zuwa:

1. Saitin manufa: Ƙayyade manufar abinci. Zai iya zama rasa nauyi idan kun yi kiba, rayuwa mai lafiya, ko daidaita matakan sukari na jini.
2. Gano tushen carbohydrate: Yi lissafin abinci da abubuwan sha na carbohydrate. An haɗa abinci irin su burodi, taliya, shinkafa, dankali, sukari, ruwan 'ya'yan itace a cikin wannan jeri.
3. Rage cin abinci carbohydrate: Fara rage yawan abincin ku na carbohydrate yau da kullun. Don wannan kuna iya bin matakan da ke ƙasa:

• Zabi gurasar alkama gabaɗaya ko gurasar alkama gabaɗaya maimakon farar burodi.
• Ku ci abincin da aka yi da kayan lambu maimakon taliya ko shinkafa.
• Ku ci abinci lafiyayye maimakon abinci mai daɗi.

4. Ƙara yawan abincin furotin: Don saduwa da adadin furotin da jiki ke buƙata tushen furotinƘara . Misali, a rika amfani da abinci mai gina jiki mai yawa kamar kaza, kifi, kwai da yoghurt.
5. Cin lafiyayyen kitse: Yin amfani da kitse mai lafiya yana ƙara jin daɗin cikawa kuma yana ba da kuzari. Haɗa lafiyayyen kitse irin su man zaitun, avocado da walnuts a cikin abincin ku.
6. Abincin da ya danganci kayan lambu da ganye: Kayan lambu da ganye suna da muhimmiyar wuri a cikin abinci mai ƙarancin carbohydrate. Bugu da ƙari, ya kamata ku kula don rage yawan 'ya'yan itace.
7. Amfanin Ruwa: Ruwan sha, Yana haɓaka metabolism kuma yana ba da jin daɗin cikawa. Yi ƙoƙarin cinye aƙalla gilashin ruwa 8-10 a rana.

Akwai wasu abubuwan da za a yi la'akari da su lokacin yin cin abinci maras nauyi. Wadannan:

• Ana ba da shawarar cewa ku bi abincin da ake ci a ƙarƙashin kulawar likita ko likitan abinci.
• Yin cin abinci mara ƙarancin carbohydrate na dogon lokaci na iya haifar da matsalolin lafiya. Don haka, yana da mahimmanci a ɗauki hutu a wasu lokuta ko ƙara yawan abincin ku na carbohydrate a cikin tsari mai sarrafawa.
• Wajibi ne a kula da cin abinci na bitamin da ma'adinai akan ƙananan abincin carbohydrate. Saboda haka, zai fi kyau a ƙirƙiri daidaitaccen tsarin abinci mai gina jiki.
• Yin wasanni da motsa jiki na yau da kullum zai kara tasirin abincin.
• Yi ƙoƙarin haɓaka dabi'un cin abinci na dindindin don guje wa dawo da nauyin da aka rasa yayin bin abincin ku.

Ƙananan Abincin Abincin Carbohydrate Menu

A ƙasa akwai samfurin menu na rage cin abinci mai ƙarancin carbohydrate na kwana ɗaya:

karin kumallo

• 2 dafaffen kwai
• 1 yanki na cikakken mai cuku
• tumatir da kokwamba

abun ciye-ciye

• 1 avocados

Rana

• Gasashen nono ko kifi
• Alayyahu mai yaji ko salatin arugula (tare da man zaitun da ruwan lemun tsami)

abun ciye-ciye

• Hannun almonds ko gyada

maraice

• Gasa turkey ko kifi
• Abincin ganyayyaki (kamar broccoli, zucchini, turnip)

Abun ciye-ciye (na zaɓi)

• Yogurt da strawberries

ba: Yin amfani da abinci mai sukari yana da iyakancewa akan ƙarancin abincin carbohydrate. Saboda haka, abinci ya kamata ya haɗa da zaɓuɓɓuka irin su 'ya'yan itatuwa ko yoghurt mara dadi maimakon kayan zaki. Bugu da ƙari, ya kamata a fifita lafiyayyen mai irin su man zaitun, wanda ke da wadataccen kitse mara nauyi. Kuna iya daidaita tsarin abincin ku gwargwadon buƙatun ku da abubuwan da kuka zaɓa.

Me za ku ci akan Rawanin Abincin Carb?

Kuna iya amfani da abinci masu zuwa akan rage cin abinci mai ƙarancin carbohydrate:

• Nama da kifi: Tushen sunadaran kamar kaza, turkey, naman sa, kifi kifi da tuna suna ɗauke da ƙarancin carbohydrates.
• kwai: Abinci ne mai yawan furotin da ƙarancin carbohydrates.
• Koren kayan lambu: Koren kayan lambu irin su broccoli, alayyahu, chard, kabeji da latas suna ɗauke da ƙananan carbohydrates.
• Milk da kayayyakin madara: Cikakkun kayayyakin kiwo irin su yoghurt, cuku da man shanu sun ƙunshi ƙananan carbohydrates.
• mai: Mai lafiya irin su man zaitun, man kwakwa da man avocado suna da karancin carbohydrates. 
• Irin da goro: Almonds, walnuts, hazelnuts, tsaba flax, chia tsaba Abinci irin su ƙananan carbohydrate.
• Dark cakulan: Chocolates masu duhu tare da babban abun ciki na koko sun ƙunshi ƙananan carbohydrates.
• Ruwa da shayi na ganye: Ruwa da teas na ganye, waɗanda ba su da carbohydrate kuma ba su da kalori, suma ana cinye su akan rage cin abinci mai ƙarancin kuzari.

Abin da Ba za a Ci ba akan Rawanin Abincin Carb?

Kada a ci abinci masu zuwa akan rage cin abinci mai ƙarancin carbohydrate:

• Abinci tare da sukari ko ƙara sukari: Candy, alewa, cakulan, kayan zaki, da sauransu. Irin waɗannan abinci suna ɗauke da carbohydrates masu yawa kuma sune nau'in abincin da yakamata a guji a cikin abincin ku.
• hatsi da legumes: Alkama, sha'ir, masara, shinkafa, hatsi, quinoaHatsi irin su , amaranth yakamata a cinye shi a cikin iyakataccen adadi ko kuma a kawar da shi gaba ɗaya akan rage cin abinci mara nauyi.
• Kayan lambu masu tauri: Kayan lambu masu sitaci irin su dankali, masara, Peas, beets sugar, beets da karas sun ƙunshi manyan carbohydrates kuma basu dace da abincin ku ba.
• abubuwan sha masu zaki: Abin sha kamar sodas mai zaki, ruwan 'ya'yan itace, abubuwan sha masu ƙarfi, da abubuwan sha masu daɗi (shai ko kofi) suna ɗauke da adadi mai yawa na carbohydrates kuma yakamata a guji su.
• Wasu 'ya'yan itatuwa: Wasu 'ya'yan itatuwa na iya ƙunsar manyan carbohydrates. Misali, a kayyade yawan 'ya'yan itatuwa kamar su ayaba, inabi, kankana, abarba da mangwaro ko kuma a guje su gaba daya.
• Kayan kiwo masu sukari ko sarrafa su: Yoghurt masu zaki, madara mai zaki ko cuku mai zaki suma samfuran da bai kamata a sha ba akan abinci mai ƙarancin kuzari. Madadin haka, ana iya fifita samfuran kiwo masu kitse ko kuma madadin marasa sukari.

Menene Fa'idodin Abincin Karancin Carb?

Abincin ƙarancin carbohydrate yana ba da fa'idodi da yawa:

1. Rage nauyi: Abincin ƙarancin carbohydrate yana inganta asarar nauyi ta hanyar taimakawa jiki ƙone mai da rasa nauyi.
2. Ci gaba da sarrafa sukarin jini: Abincin ƙarancin carbohydrate yana taimakawa kiyaye sukarin jini a ƙananan matakan. Wannan yana da mahimmanci musamman ga mutanen da ke da matsalolin jini kamar ciwon sukari.
3. Rage jurewar insulin: Abincin ƙarancin carbohydrate yana rage haɗarin nau'in ciwon sukari na 2 ta hanyar rage juriya na insulin.
4. Kula da ci: Abincin ƙarancin carbohydrate yana sa ku ji ƙoshi na tsawon lokaci, wanda ke taimaka muku rage cin abinci.
5. Lafiyar zuciya: Cin abinci maras-carb yana taimakawa rage mummunan matakan cholesterol da haɓaka matakan cholesterol mai kyau. Wannan kuma yana da amfani ga lafiyar zuciya.
6. Rage kumburi: Rage cin abinci maras-carb yana sauƙaƙa alamun bayyanar cututtuka a wasu yanayin kumburi na yau da kullun (misali, rheumatoid arthritis).
7. Yana inganta aikin kwakwalwa: An ba da shawarar cewa rage cin abinci na carbohydrate na iya inganta ayyukan fahimi.

Menene illar Abincin ƙarancin Carbohydrate?

Illolin rage cin abinci na carbohydrate na iya haɗawa da:

1. Rashin abinci mai gina jiki: Abincin ƙananan-carb sau da yawa yana iyakance abubuwan da ke cikin carbohydrate, yana sa ya yi muku wahala don samun isassun wasu muhimman abubuwan gina jiki. Abincin da ke dauke da carbohydrates, musamman kayan lambu da 'ya'yan itatuwa, suna ba da bitamin, ma'adanai da fiber da jikin ku ke bukata.
2. Ƙananan makamashi: Carbohydrates sune tushen makamashi na jiki. A kan ƙananan abinci mai ƙarancin carb, matakin ƙarfin ku na iya raguwa kuma matsaloli kamar rauni, gajiya da rashin maida hankali na iya faruwa.
3. Matsalolin narkewar abinci: Fiber shine sinadari mai gina jiki da ake samu a cikin abinci mai ɗauke da carbohydrate kuma yana tallafawa lafiyar hanjin ku. A cikin ƙananan abinci na carbohydrate, cin abinci na fiber yana raguwa kuma maƙarƙashiyaMatsalolin narkewa kamar gas da kumburi na iya faruwa.
4. Asarar tsoka: A cikin abinci maras nauyi, jiki yana amfani da nama na tsoka don biyan bukatun kuzarinsa. Wannan yana haifar da asarar tsoka kuma yana rage yawan adadin kuzari.
5. Tasirin zamantakewa da tunani: Idan ana bin tsarin abinci maras-carb sosai, suna shafar rayuwar zamantakewar ku kuma suna tauye halayen cin abinci. Hakanan yana da wahala ga wasu mutane su jimre da gazawar abincin. matsalolin tunani, rashin cin abinci ko tunane-tunane masu tada hankali na iya faruwa.

Ya kamata a yi rage cin abinci na carbohydrate?

Abincin da ba shi da ƙarancin kalori abu ne mai kawo cece-kuce, kuma ko ya kamata a yi shi ya bambanta daga mutum zuwa mutum. Kodayake abincin yana da fa'idodi da yawa, bai dace da kowa ba kuma yana iya zama lafiya ga wasu mutane.

Yawancin abinci mai ƙarancin carb yana biye da waɗanda ke da matsalolin lafiya kamar su ciwon sukari ko kiba, waɗanda ke da juriya na insulin, ko waɗanda ke fama da wasu cututtukan rayuwa. Duk da haka, wannan abincin bai dace da wasu ƙungiyoyi ba, kamar mata masu juna biyu, masu shayarwa ko masu fama da matsalolin lafiya.

Carbohydrates shine tushen makamashi mai mahimmanci kuma yana samar da wasu abubuwan gina jiki masu mahimmanci ga jiki. Sabili da haka, yana da mahimmanci a yi la'akari da duk abubuwan kuma kuyi la'akari da duk wani haɗarin da zai iya shafar lafiyar ku kafin fara cin abinci maras nauyi.

References: 

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6. Abincin low-carb: Shin zai iya taimaka maka rasa nauyi?  mayoclinic.org
7. Low-carbohydrate rage cin abinci    wikipedia.org