Yankin abinciYana nufin rage kumburi da kula da matakan insulin lafiya. Yana taimaka wa mutane daidaita furotin da carbohydrate ci.
Hakanan yana ƙarfafa cin abinci mai lafiyayyen kitse da antioxidants, gami da omega 3 fats da polyphenol antioxidants a cikin kari.
Abincin yana ba da shawarar iyakance yawan adadin kuzari amma baya iyakance yawan adadin kuzari zuwa takamaiman adadin.
Yankin abinciwanda Dr. Barry Sears ya ce abincin yana nufin hana kumburi ta hanyar sarrafawa. Har ila yau, ya bayyana cewa yana iya taimakawa mutum ya rasa nauyi, inganta lafiyar tunani da jiki, da kuma rage tsufa..
Menene Abincin Yanki?
Yankin Abincishirin abinci ne wanda ke ƙarfafa masu aikin sa su ci 40% carbohydrates, 30% protein, da 30% mai.
A matsayin wani ɓangare na abincin, carbohydrates da aka fi so ya kamata su sami ƙananan glycemic index, ma'ana ya kamata su saki sukari a hankali daga jini don kiyaye ku na dogon lokaci. Protein mara kitse, kuma kitsen ya kamata ya zama galibin kitse guda ɗaya.
Yankin Abinci Fiye da shekaru 30 da suka gabata, wani masani a fannin nazarin halittu na Amurka, Dr. Barry Sears ne ya haɓaka. An buga littafinsa mafi kyawun siyarwa "The Zone" a cikin 1995. Yankin AbinciYana da'awar rage kumburi a cikin jiki. Dr. A cewar Sears, lokacin da mutane suka sami nauyi, rashin lafiya, da tsufa, kumburi yana ƙaruwa da sauri.
Dr. Sears ya yi iƙirarin cewa sakamakon raguwar ƙumburi, mai zai yi hasara da sauri, za a jinkirta tsufa, haɗarin cututtuka na yau da kullum zai ragu kuma aikin zai karu.
Yankin AbinciWasu daga cikin ƙa'idodin asali sune:
- Ku ci abinci ko abun ciye-ciye a cikin awa 1 da tashi da safe.
– Fara kowane abinci ko abun ciye-ciye tare da furotin mai ƙarancin kitse, sannan a bi abincin da ke ɗauke da carbohydrates da mai mai lafiya.
- Ko kuna jin yunwa ko a'a, ku ci abinci akai-akai ta hanyar babban abinci kowane sa'o'i 4-6 ko abun ciye-ciye bayan sa'o'i 2-2.5.
- Ku ci yawancin omega-3 da polyphenols saboda suna da abubuwan hana kumburi.
– A sha ruwa akalla 8 a rana.
Yaya ake yin Abincin Yanki?
Yankin AbinciBabu takamaiman matakai kuma dole ne a bi su har tsawon rayuwa. Yankin AbinciAkwai hanyoyi guda biyu don aiwatarwa: hanyar ido ido ko Yankunan abinci tubalankar a yi amfani
Yawancin mutane suna farawa da hanyar ido-hannu kuma suna ci gaba da amfani da shingen abinci na Zone kamar yadda ya fi ci gaba. Kuna iya canza hanyar ku a duk lokacin da kuka ji shirye, saboda hanyoyin biyu suna da fa'ida.
Hanyar Idon Hannu
hanyar ido ido Yankin AbinciMenene hanya mafi sauƙi don farawa. Kamar yadda sunan ya nuna, hannunka da idonka ne kawai kayan aikin da kake buƙatar farawa, amma ana ba da shawarar saita lokaci don kula da lokacin da kake buƙatar cin abinci.
A wannan hanyar, ana amfani da hannunka ta hanyoyi da yawa. Don ƙayyade girman rabo, yatsun ku biyar za su tunatar da ku ku ci sau biyar a rana kuma kada ku sami abinci na tsawon sa'o'i biyar.
A halin yanzu, yi amfani da idonka don kimanta rabon da ke kan farantinka. Don tsara abincin da ya dace da yankin, dole ne ku fara raba abincin zuwa sassa uku.
Kashi ɗaya bisa uku na ƙarancin furotin
Kashi ɗaya cikin uku na abincinku yakamata ya ƙunshi tushen furotin maras nauyi, kusan kaurin tafin hannu.
Kashi biyu bisa uku na abincinku yakamata ya ƙunshi carbohydrates tare da ƙarancin glycemic index.
wani mai
Ku ci kitsen daya-daya, kamar man zaitun, avocado, ko man goro.
Hanyar ido ta hannu don masu farawa Yankin AbinciAn tsara shi azaman hanya mai sauƙi don aiwatarwa Hakanan yana da sauƙi kuma yana ba da damar cin abinci.
Hanyar Block Abinci
Yankunan cin abinci suna ƙididdige adadin giram na furotin, carbohydrates da mai za a iya ƙunshe kowace rana. Yankin AbinciAn ƙera shi don keɓanta jiki a jikinmu.
Adadin shingen yanki da za a ci kowace rana ya dogara da nauyin ku, tsayi, kugu da ma'aunin hip. lambar ku daga nan Kuna iya lissafta. Matsakaicin mutum yana cin yanki guda 14 a rana; Mace mai matsakaita tana cin Zone blocks 11 a rana.
Babban abinci kamar karin kumallo, abincin rana, ko abincin dare suna da shingen yanki uku zuwa biyar, yayin da abun ciye-ciye koyaushe yana da shingen yanki ɗaya. Kowane shingen yanki ya ƙunshi toshe furotin, toshe mai, da toshewar carbohydrate.
Protein toshe: Ya ƙunshi gram 7 na furotin.
Carbohydrate block: Ya ƙunshi gram 9 na carbohydrates.
Toshe mai: Ya ƙunshi gram 1.5 na mai.
a nanAnan akwai cikakken jagora akan zaɓuɓɓuka daban-daban da zaɓin abinci nawa ake buƙata don yin toshe furotin, toshe carb, ko toshe mai.
Me za ku ci a cikin Abincin Yanki?
A cikin Zone Diet, yawancin zaɓin abincin su, ɗaya daga cikin mafi kyawun abinci Abincin Bahar Rum yayi kama da. Zaɓuɓɓukan abinci bisa ga ƙungiyoyin abinci waɗanda za a iya ci a cikin abincin sune kamar haka;
Protein
- Naman sa, rago, naman sa da naman nama
– Kaji mara fata da nono turkey
– Kifi da kifi
- Farin kwai
– Cikakkun masu yawan mai
– Madara mai ƙarancin kitse da yoghurt
mai
- avocado
- gyada, hazelnuts, cashews, almonds ko pistachios
– Man Gyada
– Tahini
– Mai irin su man canola, man sesame, man gyada, da man zaitun
carbohydrates
- 'Ya'yan itãcen marmari irin su strawberries, apples, lemu, plums
Su nau'in antioxidant ne. Antioxidants suna taimakawa jiki ya kawar da radicals kyauta. Ana haifar da radicals kyauta ta hanyar tsarin jiki na halitta da abubuwan waje kamar cin abinci mara kyau da shan taba.
Yayin da waɗannan kwayoyin halitta suka taru, suna iya haifar da damuwa na oxidative. Wannan zai iya haifar da kumburi da lalacewar sel, wanda zai iya ƙara haɗarin cututtuka, ciki har da wasu cututtuka. 'Ya'yan itãcen marmari da kayan lambu tushen halitta ne na antioxidants.
Omega 3 fatty acid
Nazarin ya nuna cewa mai omega 3 na iya taimakawa ragewa ko sarrafa kumburi. Kifi mai mai irin su sardines sune tushen tushen mai omega 3. Yankin Abinciyana ba da shawarar shan maganin rigakafin polyphenol na yau da kullun da kari na man kifi.
Wadanne Abinci Ya Kamata Ku Guji A Cikin Abincin Yanki?
Yankin AbinciBabu shakka babu abin da aka haramta. Amma wasu zaɓin abinci ana ɗaukar su mara kyau saboda suna haɓaka kumburi.
'Ya'yan itãcen marmari masu yawan sukari
Kamar ayaba, inabi, zabibi, busasshen 'ya'yan itatuwa da mangwaro.
Kayan lambu masu yawan sukari ko sitaci
Kamar wake, masara, karas da dankali.
Carbohydrates mai ladabi da sarrafa su
Gurasa, taliya, noodles da sauran kayayyakin farin fulawa.
Sauran abincin da aka sarrafa
Ya hada da hatsin karin kumallo da muffins.
Abinci tare da ƙara sukari
Kamar fudge, kek da kukis.
Abin sha mai laushi
Ba a ba da shawarar duk abin sha masu sukari da abin sha ba.
kofi da shayi
Rage su, saboda ruwa shine abin sha mai fa'ida.
Samfurin Tsarin Abinci tare da Block Food Block ga Maza
Anan ga samfurin tsarin abinci don matsakaita mutum mai shingen abinci na yanki 14.
Yankin AbinciYana nufin inganta hormones don ba da damar jiki ya shiga abin da ake kira "Zone". Wannan shine inda aka inganta jiki don sarrafa kumburi daga abinci.
Amfanin kasancewa “a cikin shiyyar” sun haɗa da:
– Rasa karin kitsen jiki da sauri
– Rage yawan tsufa
- Kyakkyawan aiki da tunani mai sauri
Dr. Sears ya ba da shawarar gwada ƙimar jini guda uku don sanin ko kuna cikin "Zone."
Raba TG/HDL
Wannan shine rabo na "mara kyau" mai, wanda aka sani da triglycerides, zuwa "mai kyau" HDL cholesterol a cikin jini. Ƙananan ƙima ya fi lafiya kuma yana nufin ma'auni mai kyau na cholesterol.
Yankin Abinci Kasa da 1 yana nuna ƙima mai kyau, wanda yake ƙasa. Babban rabon TG/HDL yana ƙara haɗarin cututtukan zuciya. ƙwararren kiwon lafiya ya duba wannan ƙimar.
Rabon AA/EPA
Wannan shine rabon omega 6 zuwa mai omega 3 a cikin jiki. Ƙimar ƙasa tana nufin kuna da ƙarin ƙwayoyin omega 3 a cikin jini, waɗanda ke hana kumburi.
Yankin Abinciyana nuna ƙarancin ƙimar 1.5-3. Idan babban lamba ne don rabon AA/EPA, cikiKila ku kasance cikin haɗarin haɗari don kiba da sauran cututtuka na yau da kullun.
Wannan shine matsakaicin adadin sukarin da aka makala a cikin jajayen kwayoyin jini sama da watanni uku. Ƙananan ƙima yana nufin cewa adadin sukari a cikin jini ya ragu.
Yankin Abinciyana nuna ƙimar ƙasa da 5%. Yawan HbA1c yana ƙara haɗarin ciwon sukari.
Yakamata a gwada HbA1c ta ƙwararren likita.
Shawarar Kariyar Abincin Yanki
Yankin Abincidon kara yawan amfanin kiwon lafiya Man kifi Ya ba da shawarar yin amfani da kari na omega 3 kamar Yana rage haɗarin "mara kyau" LDL cholesterol a cikin jiki da sauran cututtuka na yau da kullum.
Yankin Abinci Ya kuma ba da shawarar shan kari na polyphenols, kwayoyin da aka samu a cikin tsire-tsire waɗanda ke da kaddarorin antioxidant.
Amfanin Abincin Yanki
- Ba kamar sauran abinci ba, Yankin Abinci baya hana abinci.
- Duk da haka, ya saba wa zaɓi mara kyau kamar ƙara sukari da abinci mai sarrafawa.
- Iya, Yankin AbinciWannan ya sa ya fi kyau fiye da sauran abinci ga mutanen da ke fama da ƙuntatawa abinci.
- Yankin Abinci Zaɓuɓɓukan abinci da aka ba da shawarar don abincin Bahar Rum sun yi kama da juna. Abincin Bahar Rum yana ɗaya daga cikin mafi kyawun abincin da ke da goyan bayan shaida don lafiya na dogon lokaci.
- Yankin Abinci Hakanan yana ba da sassauci saboda akwai hanyoyi daban-daban guda biyu don bin abinci.
Illolin Abincin Yanki
Yankin AbinciKodayake yana da fa'idodi da yawa, amma yana da wasu illoli.
Yankin Abinci Da'awar inganta aiki. Duk da haka, wani binciken da 'yan wasa suka yi bayan cin abinci ya gano cewa duk da raguwar nauyin jiki, sun rasa ƙarfin su kuma sun yi sauri fiye da sauran.
Rage kumburin da ke haifar da abinci don isa matakin “Zone” wani iƙirari ne na abinci. Yankin Abinciyayi iƙirarin cewa lokacin da aka cimma manufar ƙimar jini, jiki zai kasance a matakin "Zone".
Yayin da wasu bincike suka nuna cewa cin abinci na iya inganta kididdigar jini, masu bincike sun ce ana bukatar karin bincike kafin su ce yana rage kumburi sosai a jiki.
Hakanan, Yankin AbinciAkwai ƙananan shaida don tallafawa 40% carbs, 30% protein, da 30% mai a matsayin mafi kyawun rabo don asarar mai da fa'idodin kiwon lafiya.
A wani binciken kuma, an gano tasirin abincin da ke dauke da carbohydrates mai kashi 60%, furotin 15% da mai 25% shine kashi 40% na carbohydrate, furotin 30% da mai 30%. Yankin AbinciAn kwatanta tasirin.
Binciken ya gano cewa an yi asarar ƙarin nauyi a cikin ƙimar da ya danganci Zone. Duk da haka, wannan bambancin yana iya kasancewa saboda yawan yawan furotin.
Abin sha'awa, binciken ya kuma bayyana cewa, babu wani gagarumin bambanci a cikin sukari, mai, da darajar cholesterol tsakanin ƙungiyoyin biyu.
shi, Yankin Abinci kuma yana nufin cewa adadin jinin da aka samu a wasu nazarin na iya kasancewa saboda kari tare da omega 3 da polyphenols, maimakon amfani da abinci kawai.
Ya Kamata Ku Gwada Abincin Yanki?
Don rasa nauyi, ya kamata ku zaɓi abincin da ya dace da rayuwar ku. Idan kuna son cin abinci tare da zaɓuɓɓukan abinci kama da Abincin Bahar Rum Yankin Abinci zai iya zama manufa a gare ku.
Yayin da ka'idar da ke bayan cin abinci tana da alaƙa da ingantaccen sakamako na kiwon lafiya, babu isasshen shaida don tallafawa cewa cin abinci zai rage haɗarin cututtuka na kullum, jinkirin tsufa, inganta aikin jiki, ko yin tunani da sauri.
Don samun ingantaccen abinci mai gina jiki, Yankin Abinci Zai iya taimaka maka.
