Mayo Clinic DietMaimakon cin abinci, salon rayuwa ne da za ku iya bi cikin rayuwar ku. Maimakon hana wasu abinci, yana mai da hankali kan canza halaye.
A cikin wannan rubutu "mayo na asibiti rage cin abinci za a sanar da "Mayo Clinic Diet list" Za a ba.
Menene Abincin Mayo Clinic Diet?
Mayo Clinic Dietƙwararrun ƙwararrun asarar nauyi ne suka haɓaka a Mayo Clinic, ɗayan manyan tsarin asibitoci a Amurka.
An buga asali a cikin 1949 kuma an sabunta ta ƙarshe a cikin 2017 Littafin Abincin Abinci na Mayo Clinicya dogara ne akan. Hakanan akwai wata mujallar daban da gidan yanar gizon zama memba.
Mayo Clinic Dietyana amfani da dala don ƙarfafa motsa jiki da nuna takamaiman adadin abincin da ya kamata a ci yayin cin abinci.
'Ya'yan itãcen marmari, kayan lambu da aikin jiki sune tushen dala. Carbs sun haɗa da Layer na gaba, sannan kuma sunadaran sunadaran, mai, da kuma kayan zaki.
Dala ya bayyana carbohydrates a matsayin burodi da hatsi, yayin da wasu kayan lambu masu sitaci kamar masara da dankali suna ƙidaya a matsayin carbohydrates akan wannan abincin.
Abincin yana gaya muku iyakance girman rabonku kuma yana nuna muku yadda ake tsara abincinku a kusa da dala abinci.
Matakan Abincin Mayo Clinic
Mayo Clinic DietAkwai matakai guda biyu a cikin:
"Asara!” - An tsara makonni biyu na farko don ƙara yawan asarar nauyi.
"Rayuwa!" – Mataki na biyu shine don bin diddigin rayuwa.
Dangane da kashi na farko na abinci, akwai sabbin halaye guda 5 da kuke buƙatar canzawa, sabbin halaye 5 da kuke buƙatar ƙirƙirar, da halaye 5 “bonus” don ganin sakamako. An bayyana cewa don canza wasu halaye, kuna buƙatar yin waɗannan abubuwa:
A guji cin sukarin da aka ƙara.
A guji cin abinci, ban da 'ya'yan itatuwa da kayan marmari.
Kada ku ci nama da yawa kuma kada ku sha madara gaba ɗaya.
Kada ku taɓa cin abinci yayin kallon talabijin.
Ka guji cin abinci a waje - idan abincin da ka umarce shi bai cika ka'idojin abinci ba.
Ana ba da shawarar ku haɓaka waɗannan halaye:
Ayi karin kumallo lafiya.
A sha akalla guda hudu na kayan lambu da 'ya'yan itatuwa a rana.
Ku ci gaba dayan hatsi kamar shinkafa launin ruwan kasa da sha'ir.
Asha lafiyayyan mai kamar man zaitun. Iyaka da cikakken kitse kuma a guji trans fats.
Yi tafiya ko motsa jiki na minti 30 ko fiye kowace rana.
Halayen kari don ɗauka sun haɗa da adana abinci da mujallun ayyuka, motsa jiki na mintuna 60 ko fiye a rana, da guje wa sarrafa abinci.
Dabarun Abincin Mayo Clinic Diet
Mataki na farko, yana da makonni biyu, an tsara shi don haifar da asarar nauyi na 3-5 kg. Daga nan sai ku matsa zuwa mataki na biyu inda za ku yi amfani da ka'idoji iri ɗaya.
Magoya bayan abincin sun yi iƙirarin cewa ƙidayar adadin kuzari ba lallai ba ne, amma har yanzu Mayo Clinic Diet kalori ƙuntatawa. Ana ƙayyade bukatun kalori ɗinku ta nauyin farawa da kewayo daga 1.200-1.600 adadin kuzari kowace rana ga mata da 1.400-1.800 na maza.
Na gaba, rage cin abinci yana ba da shawarar adadin kayan lambu, 'ya'yan itatuwa, carbohydrates, sunadarai, kiwo, da mai ya kamata ku cinye bisa ga burin calorie ku.
Alal misali, shirin 1.400-calories zai cinye 4 servings na kayan lambu da 'ya'yan itace, 5 servings na carbohydrates, 4 servings na furotin ko madara, da kuma 3 servings na mai.
Wannan abincin yana bayyana hidimar 'ya'yan itace a matsayin girman ƙwallon wasan tennis, da kuma adadin furotin kamar gram 85.
An tsara abincin don rage yawan adadin kuzari da adadin kuzari 500-1.000 kowace rana a cikin kashi na biyu, don haka kuna rasa 0.5-1 kg a mako guda.
Idan kuna son rasa nauyi da sauri, yakamata ku ci ƙarancin adadin kuzari. Lokacin da kuka isa nauyin da kuke so, ya kamata ku ci adadin adadin kuzari waɗanda ke ba ku damar kula da nauyin ku.
Za ku iya Rage Nauyi Tare da Abincin Mayo Clinic Diet?
Wadanda ke bin abincin Mayo Clinic DietTana cin abinci mai kyau kamar 'ya'yan itatuwa, kayan lambu da hatsi gabaɗaya, waɗanda zasu iya taimakawa rage nauyi, tare da mai da hankali kan motsa jiki.
Cin abinci mai yawan fiber yana inganta rage kiba ta hanyar rage yunwa da kuma sa ku ji koshi.
Bugu da ƙari, nazarin ya nuna cewa motsa jiki yayin da ake cin abinci mai ƙarancin kalori ya fi tasiri wajen inganta asarar nauyi fiye da rage cin abinci kadai.
Har ila yau, cin abinci tare da motsa jiki na lokaci guda yana taimakawa wajen kula da yawan ƙwayar tsoka, wanda hakan yana ƙarfafa metabolism, yana ƙara yawan asarar nauyi.
Me za ku ci a cikin Abincin?
Mayo Clinic Diets abinci dala yana ba ku damar samun takamaiman adadin abinci daga ƙungiyoyin abinci daban-daban. Duk da yake kowane abinci ba shi da iyaka, ana ba da shawarar wasu abinci akan wasu. Abubuwan da aka ba da shawarar a cikin abinci sune:
'Ya'yan itãcen marmari
Fresh, daskararre ko ruwan 'ya'yan itace - zai zama ruwan 'ya'yan itace 100% kuma ana iya amfani da 120 ml kowace rana.
gwangwani wake, tuna, sauran kifi, kaji fari mara fata, farin kwai,
madara
Yogurt mai ƙarancin mai ko mara ƙiba, cuku, da madara
mai
Fat ɗin da bai cika ba kamar man zaitun, avocado, da ƙwaya
Kayan zaki
Babu fiye da adadin kuzari 75 na kayan zaki a kowace rana, gami da kukis, kek, sukarin tebur, da barasa (kawai a cikin kashi na biyu na abinci)
Abinci don gujewa
Mayo Clinic Diet Babu abinci da aka haramta gaba ɗaya akan shirin.
"Basa!" An haramta barasa da sukari a cikin makonni biyu na farko, amma bayan makonni biyu na farko ba za ku iya samun fiye da adadin kuzari 75 na sukari ko abubuwan sha a kowace rana ba.
Abincin da ya kamata ku iyakance ko guje wa wannan abincin sun haɗa da:
Misira ve dankali Kamar kayan lambu masu sitaci - ƙidaya azaman zaɓi na carbohydrate.
carbohydrates
Sikari mai ladabi kamar farin gari da sukarin tebur
Protein
Nama mai yawan kitse, irin su tsiran alade da tsiran alade
madara
Cikakken madara, cuku, da yogurt
mai
Fat-fat da ake samu a cikin abinci da aka sarrafa, da kuma kitse kamar su yolks, man shanu, man kwakwa, da jan nama.
Kayan zaki
Fiye da adadin kuzari 75 na alewa, kek, kukis, biredi, ko abubuwan sha a rana.
Mayo Clinic Diet List
Samfurin menu na kwanaki 1.200 don shirin calorie 3. Shirye-shiryen mafi girma-kalori za su haɗa da ƙarin abinci na carbohydrates, furotin, madara, da mai.
Kwana 1
Breakfast: 3/4 kofin (68 grams) oatmeal, 1 apple, da shayi
Abincin rana: 85 grams na tuna, kofuna biyu (472 grams) na gauraye ganye, 1/2 kofin (43 grams) na low-mai shredded cuku, daya yanki na dukan alkama toast, rabin kofi (75 grams) na blueberries.
Abincin dare: Cokali 1 da rabi (7 ml) man zaitun, rabin kofi (gram 75 na soyayyen dankali) da 1/2 kofin (gram 75) na kifi tare da kayan lambu.
Abincin ciye-ciye: 8 gabaɗayan hatsi tare da lemu 1 da kofi 125 (gram XNUMX) na karas ɗin jariri
Kwana 2
Breakfast: 7 yanki na gurasar gama gari da aka yi da rabin teaspoon ɗaya (gram 3) na mai, farar kwai 1, pear 1, da shayi.
Abincin rana: 85 grams na gasasshen kaza, kofi daya (gram 180) na bishiyar asparagus, 170 grams na yogurt mara nauyi, da 1/2 kofin (75 grams) na raspberries.
Abincin dare: Rabin cokali daya (gram 7) na man zaitun, gram 75 na shinkafa mai ruwan kasa dafa shi da gram 85 na kifi da kayan lambu.
Abincin ciye-ciye: Rabin ayaba da kwano 1 na yankakken kokwamba
3 kwanakin
Breakfast: 3/4 kofin (gram 30) na oat flakes, kofi daya (240 ml) na madara mai laushi, rabin ayaba da shayi.
Abincin rana: 85 grams na yankakken nono kaji, 1 yanki na gama gari.
Abincin dare: Kofi daya (gram 100) na dafaffen taliyar alkama, koren wake tare da man zaitun.
Abincin ciye-ciye: pear daya da tumatir ceri goma
A sakamakon haka;
Mayo Clinic Dietdaidaitaccen tsarin abinci ne wanda ke mai da hankali kan 'ya'yan itatuwa, kayan marmari, hatsi gabaɗaya, da mai mai lafiya. Abinci yana taimakawa wajen rasa nauyi.
Kodayake ba ya buƙatar ku ƙidaya adadin kuzari, ana la'akari da sabis na ƙungiyoyin abinci daban-daban, dangane da matakin kalori da aka yi niyya.
Idan kuna neman abinci na tsawon rai, wannan abincin zaɓi ne mai daidaitacce.
