Yadda za a ci lafiya, da kuma rasa Weight Feel Awesome Kowane Day

 

Ba na son saka lakabin a kan abin da ake ci shawara. Yana dogara ne a kan kimiyya da bincike, ba xa’a, addini ko wani ra’ayinsu ra’ayi na abin da wani lafiya rage cin abinci ya zama kamar.
Amma idan kana so ka Label shi, kira shi da wani “Low-Carb, Real-Abinci” tushen rage cin abinci (LCRF).

Menene Ainihi “Low-Carb, Real-Abinci” nufi?

Bari in fara da bayanin wani bit na terminology.

A low-carbohydrate abinci da  minimizes sugars kuma sitacin, ya maye gurbin su da abinci mai arziki a cikin furotin da kuma lafiya fats.
“Real abinci”  yana nufin zabar abinci cewa mutane da dama ga cikin juyin halitta. Sarrafa, m abinci tare da wucin gadi sunadarai an kauce masa.

LCRF ba “rage cin abinci.” Yana da wani hanyar cin abinci, wani salon canji dangane bulletproof hujjojin kimiyya.
Yana da wani hanyar cin abinci cewa ya jaddada da abinci mutane sun samo asali ci ga daruruwan dubban shekaru, kafin noma da kuma masana’antu juyin.
Wannan irin abinci da ake tabbatar da yin aiki mafi alhẽri daga da low-mai rage cin abinci har yanzu shawarar duk duniya.

Abin da ba su ci

Ya kamata ka iyakance wadannan abinci.

  • Sugar: Added sugar ne jaraba, fattening da kuma wani abu hanyar cututtuka kamar kiba, ciwon sukari da kuma cututtukan zuciya (1, 2, 3, 4, 5, 6).
  • Hatsi: Kauce wa kõwace zangarniya akwai ƙwãya idan kana bukatar ka rasa nauyi, ciki har da burodi da kuma taliya. Alkama hatsi (alkama, rattaba kalma, da sha’ir, da hatsin rai) su ne mafi ashararancin (7, 8, 9, 10, 11). Koshin lafiya hatsi kamar shinkafa da hatsi ne lafiya idan ba ka bukatar ka rasa nauyi.
  • Seed kuma kayan lambu mai : waken soya man fetur, masara da kuma man wasu sauransu. Wadannan suna sarrafa fats da wani babban adadin Omega-6 m acid, wanda suke cutarwa a wuce haddi (12, 13, 14).
  • Trans fats: chemically modified fats cewa su ne musamman sharri saboda kiwon lafiya. Samu a wasu sarrafa abinci (15, 16, 17).
  • Wucin gadi sweeteners: Duk da kasancewa kalori free, observational nazarin ya nuna wani hulda da kiba da kuma related cututtuka (18, 19, 20). Idan dole ne ka yi amfani da sweeteners, zabi Stevia.
  • “Diet” da “low-mai” kayayyakin: Yawancin wadannan “kiwon lafiya abinci” ba lafiya a duk. Sun ayan da za a sosai sarrafa da kuma ɗora Kwatancen da sukari ko wucin gadi sweeteners. Agave syrup ne kamar yadda bad a matsayin sugar.
  • Sosai sarrafa abinci: Foods cewa suna sosai sarrafa yawanci low a gina jiki da kuma high a m, kuma m sunadarai.
    Dole ne ka karanta sashi lists. Za ku yi mamaki a adadin “kiwon lafiya abinci” cewa zai iya ƙunsar sugar, alkama da wasu cutarwa sinadaran.

Healthy Foods to, ku ci

Ya kamata ka ci halitta, unprocessed abinci cewa mutane suna genetically saba da cin abinci. Bincike ya nuna cewa irin wannan abinci ne mai girma domin kiwon lafiya (21, 22, 23, 24).

Domin lafiya mutanen da suka motsa jiki da kuma ba ka bukatar ka rasa nauyi, akwai cikakken babu tabbatar dalilin don kauce wa tubers kamar dankali da kuma dadi dankali, ko koshin lafiya ba Alkama hatsi kamar hatsi da shinkafa.

Idan kai ne kiba ko da rayuwa al’amurran da suka shafi (low HDL, high LDL cholesterol, triglycerides, ciki mai, da dai sauransu) ya kamata ka taƙaita duk high-sitati abinci (25, 26).

  • Nama: Naman sa, rago, naman alade, kaza, da dai sauransu Mutane sun ci nama ga daruruwan dubban shekaru. Unprocessed nama ne alhẽri a gare ku, musamman idan dabbobin ci halitta abinci (kamar nama daga ciyawa-ciyar da shanu).
  • Kifi: Kifi ne mai girma. Very da lafiya, ya cika da arziki a cikin Omega-3 m acid da kuma sauran gina jiki. Ya kamata ka ci kifi (zai fi dacewa m kifi kamar kifi) a kowane mako.
  • Qwai: qwai ne daga cikin mafi kayayyakin abinci a duniya. Gwaiduwa ne mafi gina jiki da kuma healthiest part. Omega-3 qwai ne mafi kyau.
  • Kayan lambu: Dauke da zare da yawa na gina jiki da suke da muhimmanci ga jikin mutum. Ci kayan lambu a kowace rana.
  • Fruit: karuwa iri-iri, ku ɗanɗani kyau, su ne sauki shirya da kuma arziki a zare da kuma bitamin C. Sun yi har yanzu kyawawan high a sugar, don haka ci a moderation idan kana bukatar ka rasa nauyi.
  • Kwayoyi da kuma tsaba: Almonds, walnuts, sunflower tsaba, da dai sauransu Rich a daban-daban na gina jiki, amma sosai high cikin adadin kuzari. Ci a cikin moderation idan kana bukatar ka rasa nauyi.
  • Dankali: Akidar kayan lambu kamar dankali da kuma dadi dankali ne da lafiya, amma da suka yi har yanzu high a carbs. Ci a cikin moderation idan kana bukatar ka rasa nauyi.
  • High-mai kiwo: Cuku, tsami, man shanu, da cikakken-mai yogurt, da dai sauransu Rich a lafiya fats da alli. Kiwo daga ciyawa-ciyar da shanu zai zama mai arziki a cikin bitamin K2, wanda da matukar muhimmanci ga kiwon lafiya (27, 28, 29).
  • Fats da kuma mai: man zaitun, man shanu, man alade, da dai sauransu Zabi daskararre for high-kadan dafa kamar kwanon rufi frying, su ne mafi barga a cikin zãfi.

Abin da sha?

  • Kofi: kofi ne da lafiya da kuma arziki sosai a antioxidants, amma mutanen da suke da mahimmanci ga maganin kafeyin kamata kauce wa shi. Guji kofi marigayi a rana, domin zai iya halakarwa your barci.
  • Tea: shayi ne da lafiya, arziki a antioxidants kuma yana da yawa kasa maganin kafeyin fiye da kofi.
  • Ruwa: Ya kamata ka sha ruwa a ko’ina cikin yini, kuma musamman a kusa da workouts. Babu dalilin da ya sha dukan ton ko da yake, ƙishirwa ne kyawawan m nuna alama na bukatar.
  • Carbonated soda ba tare da wucin gadi sweeteners ne m.
    Guji sodas da sukari da kuma wucin gadi sweeteners, ruwan ‘ya’yan itace, madara da kuma giya.

Simple mulki: Kada ka sha da adadin kuzari.

Cinye a moderation

Wadannan indulgences za a iya jin dadin daga lokaci zuwa lokaci.

  • Dark Chocolate: Zabi kwayoyin cakulan da 70% koko ko fiye. Duhu cakulan ne mai arziki a cikin m fats da kuma antioxidants.
  • Barasa: Zabi bushe giya, kuma yanã shã cewa ba dauke da kara sugar ko carbs: vodka, wuski, da dai sauransu

Yadda yawa Carbs Per Day?

Wannan dabam tsakanin mutane.

Mutane da yawa ji mafi kyau cin abinci sosai kadan carbs (a karkashin 50 grams) yayin da wasu ci kamar yadda 150 grams, wanda shi ne har yanzu low-sitati.

Za ka iya amfani da waɗannan lambobin matsayin guideline:

  • 10-20 grams per day: Very low, ba zai iya ci wani carbs fãce low-sitati kayan lambu. Dace idan kana da wani yawa na nauyi zuwa rasa ko idan kana da ciwon sukari da kuma / ko da na rayuwa ciwo.
  • 20-50 grams per day: Idan kana bukatar ka rasa nauyi da sauri. Za ka iya ci quite a bit na kayan lambu da kuma yanki daya daga ‘ya’yan da rana.
  • 50-150 grams per day: Idan ka so a cimma mafi kyau duka kiwon lafiya kuma ka runtse ga hadarin salon da alaka da cutar. Akwai dakin da dama ‘ya’yan da rana da kuma ko da kadan na lafiya sitacin kamar dankali da kuma shinkafa.

Lokacin da ka runtse carbohydrates kasa 50 grams per day, ba za ka iya ci wani sugar, gurasa, taliya, hatsi, dankali da kuma a kalla daya ‘ya’yan da rana.

Ina bada shawara a samar da wani free account a kan Fitday to shiga ka abinci ci for ‘yan kwanaki. Wannan shi ne babban hanya don samun wani Feel ga adadin carbs da kake cin abinci.

Gargadi Ga ciwon sukari: Carbs a cikin abinci suna karye cikin glucose a cikin narkewa kamar fili, sa’an nan suka shiga cikin jiki kamar jini sugar. Idan ka ci kasa carbs, za ka bukatar kasa insulin da kuma glucose-ragewan kwayoyi.

Yana da matukar hatsari idan ka jini sugar saukad da kasa a wasu matakin (qarancin ruwa). Idan kana da ciwon sukari, shawarci tare da likita kafin rage carbohydrate ci.

Me yake aiki?

Mutane sun samo asali a matsayin mafarauci-gayya ga daruruwan dubban shekaru.

Mu rage cin abinci canza cin zarafi a cikin aikin noma, game da 10,000 da suka wuce.

Duk da haka, wannan canji ne kananan idan aka kwatanta da m canji mun gani a karshe ‘yan shekarun da suka gabata tare da zamani abinci aiki.

A sarari yake cewa mutane a yau suna cin abinci mai kyau da abinci da cewa shi ne sosai daban-daban daga cikin abinci da kakanninmu thrived a cikin juyin halitta.

Akwai da dama “m” alƙarya duniya cewa har yanzu rayuwa a matsayin mafarauci-gayya, cin halitta abinci. Wadannan mutane suna cin su, a cikin m kiwon lafiya da kuma mafi yawan cututtuka da cewa an kashe yammacin alƙarya da miliyoyin ne rare ko ƙarancin (30, 31).

Nazarin ya nuna cewa a lokacin da mutane ci halitta abinci da suke samuwa ga mafarauci-tãra kakanninsa (kuma aka sani da paleolithic rage cin abinci), suka rasa nauyi da kuma ganin m inganta a kiwon lafiya (21, 22, 23, 24).

A Hormone Insulin

A hormone insulin ne da aka sani da rawar da motsi glucose daga jini da kuma a cikin kwayoyin jikinsu. A karanci a insulin, ko jure ta effects, Yanã ciwon sukari.

Amma insulin ma yana da wasu ayyuka a cikin jiki. Insulin gaya kitsen Kwayoyin samar da mai da kuma dakatar da keta saukar da kitsen da suka kawo. Lokacin da insulin matakan high, jiki nã zãɓen ba ya tsoma a ga mai Stores don samar da makamashi.

A wani Western, high-sitati rage cin abinci, insulin matakan high duk lokacin, ajiye kitsen amince kulle tafi a cikin kitsen Kwayoyin.

Carbs ne babban direban na insulin mugunya. A low sitati rage cin abinci lowers da ma’aunan jini sugar sabili da haka lowers insulin matakan (32, 33, 34).

Lokacin da insulin ke sauka, jiki iya samun dama da adadin kuzari da adana a cikin kitsen Kwayoyin, amma zai iya daukar ‘yan kwanaki don daidaita da kona kitse maimakon carbs (35, 36).

Low carbohydrate abun da ake ci ne sosai satiating. Ci ke sauka da kuma mutane fara zuwa ta atomatik ci m adadin kuzari fiye da suka ƙona, wanda ya haddasa nauyi asara (37).

Babban amfani da wani low-sitati rage cin abinci ne cewa ba za ka iya ci har cikar kuma rasa nauyi ba tare da kirgawa da adadin kuzari. Ci low-sitati, kuma ku nĩsanci m gefen sakamako na kalori ƙuntata abun da ake ci: yunwa.

Lafiya Amfanin wani Low Carb Diet

Yana da wani na kowa rashin fahimta, ko da daga kiwon lafiya kwararru, cewa low-sitati abun da ake ci ne ko ta yaya sharri saboda kiwon lafiya. Mutanen da suka yi irin wannan da’awar a fili ba dame duba fitar da gudanar da bincike.

Su main hujjarsu da cewa low-sitati abun da ake ci ne bad, saboda sun yi high a cikakken mai, wanda kiwata cholesterol, kuma Yanã cututtukan zuciya.

Amma kwanan nan bincike ya nuna cewa babu wani abu to damu game da. Daskararre tãyar da HDL (da kyau) cholesterol da kuma canza “bad” cholesterol daga kananan, m LDL (mummunar) zuwa manyan LDL wanda shi ne benign (38, 39, 40, 41).

Gaskiyar ita ce, cikakken mai ba sa cutar zuciya. Wannan shi ne kawai wani labari ne da bai taba aka tabbatar (42, 43, 44).

Low-sitati abun da ake ci a zahiri kai ga mafi nauyi asara da kuma kara inganta a hadarin dalilai idan aka kwatanta da wani low-mai rage cin abinci (45, 46).

  • Jiki mai: A low-sitati rage cin abinci, ci abinci har cikar, yawanci yana sa mafi m asarar fiye da a low-mai rage cin abinci da cewa shi ne kalori ƙuntata (47, 48, 49).
  • Jini sugar: Daya daga cikin matakai ne na ciwon sukari da kuma na rayuwa ciwo ne dagagge jini sugar, wanda shi ne mai cutarwa a kan dogon lokaci. Low-sitati abun da ake ci ƙananan jini sugar (50, 51, 52, 53, 54).
  • Jini: Idan jini ne high, shi o ƙarin sauka a kan wani low-sitati rage cin abinci (55, 56, 57).
  • High triglycerides: Wadannan su ne fats cewa kewaya a kusa a cikin jini, kuma suna da wani karfi hadarin factor for cututtukan zuciya. Low-sitati abun da ake ci ƙananan triglycerides yawa fiye da low-mai abun da ake ci (58, 59, 60).
  • HDL (da kyau) cholesterol: Kullum magana, da ciwon mafi daga cikin “mai kyau” cholesterol yana nufin kana da wani ƙananan hadarin na zuciya da jijiyoyin jini cuta. Low-sitati abun da ake ci ta da HDL cholesterol yawa fiye da low-mai abun da ake ci (61, 62).
  • sdLDL (miyagun) cholesterol: Low-sitati abun da ake ci sa LDL cholesterol canza daga kananan, m LDL (bad) zuwa manyan LDL, wanda shi ne benign (63, 64).
  • Sauki: Low-sitati abun da ake ci bayyana su zama sauki a tsaya fiye da low-mai abun da ake ci, tabbas domin ba lallai ba ne su ƙidaya adadin kuzari da kuma yunwa, wanda shi ne arguably mafi mũnin gefen sakamako na dieting (65, 37).
    A bisa kalaman da aka nuna ya zama gaskiya a yi da ka sarrafawa gwaji – kimiyya karatu da suke da zinariya misali na gudanar da bincike.

Common Low-Carb Gefen Gurbin a farkon

Lokacin da carbs a rage cin abinci ana maye gurbinsu da furotin da kuma kitse, da dama abubuwa bukatar faru ga jiki zuwa nagarta sosai amfani da mai a matsayin man fetur.

Akwai zai zama manyan canje-canje a hormones da jiki yana bukatar kari samar da enzymes don fara kona farko mai maimakon carbs. Wannan na iya wuce wa ‘yan kwanaki da kuma cikakken karbuwa iya daukar makonni.

Common illa a farko ‘yan kwanaki sun hada da:

  • ciwon kai
  • Feeling Lightheaded
  • gajiya
  • irritability
  • maƙarƙashiya

Side effects yawanci m da kõme ba su damu game da. Jikinka da aka kona kagaggun carbs shekaru da dama, yana daukan lokaci zuwa daidaita zuwa ta amfani da mai a matsayin farko man fetur Madogararsa.

Wannan shi ake kira “low sitati mura” da kuma ya zama a kan cikin 3-4 kwanaki.

A wani low-sitati rage cin abinci, yana da muhimmanci sosai ga ci isasshen mai. Fat ne sabon mafari na man fetur ga jikinka. Idan ka ci low-sitati, kuma low-mai, sa’an nan kana zuwa ji dadi, kuma ya bar dukan abu.

Wani muhimmin abu ya zama sane da shi ne cewa insulin da ke sa kodan riƙe sodium. A lokacin da ka ci kasa carbs, kodan saki sodium. Wannan shi ne daya daga cikin dalilan mutane rasa sosai bloat da ruwa nauyi a cikin ta farko ‘yan kwanaki.

Don counteract wannan asarar sodium za ka iya ƙara ƙarin gishiri ga abinci ko sha kopin broth kowace rana. A bouillon shigen sukari narkar da a kofin ruwan zafi ya ƙunshi 2 grams na sodium.

Mutane da yawa sun ce sun ji mafi alhẽri daga abada a kan wani low-sitati rage cin abinci, a lokacin da na farko karbuwa lokacin da yake kan.

Idan ba ka ji da kyau, ƙara wajen mai da sodium kamata kula da shi.

A Jibin Shirin wanda zai iya ajiye Your Life
Wannan samfurin abinci shirin daya mako cewa SUPPLiES kasa da 50 grams na carbs da rana.

Rana 1 – Litinin:

  • Breakfast: Omelet tare da daban-daban kayan lambu, soyayyen a man shanu ko kwakwa da man fetur.
  • Abincin rana: Grass-ciyar da yogurt tare da blueberries da dintsi na almonds.
  • Dinner: Cheeseburger (babu Bun), ya yi aiki tare da kayan lambu da kuma salsa miya.

Rana 2 – Talata:

  • Breakfast: Bacon da kuma qwai.
  • Abincin rana: ragaggen burgers da veggies daga dare kafin.
  • Dinner: Boiled Salmon da man shanu da kayan lambu.

Day 3 – Laraba:

  • Breakfast: Qwai da kuma kayan lambu, soyayyen a man shanu ko kwakwa da man fetur.
  • Abincin rana: jatan lande salatin tare da wasu da man zaitun.
  • Dinner: gasashen kaza tare da kayan lambu.

Rana 4 – Alhamis:

  • Breakfast: Omelet tare da daban-daban kayan lambu, soyayyen a man shanu ko kwakwa da man fetur.
  • Abincin rana: smoothie da kwakwa madara, berries, almonds da kuma gina jiki foda.
  • Dinner: yankin nama da veggies.

Rãnar 5 – Jumma’a:

  • Breakfast: Bacon da Qwai.
  • Abincin rana: Chicken salatin tare da wasu da man zaitun.
  • Dinner: naman alade da kayan lambu.

Rana 6 – Asabar:

  • Breakfast: Omelet tare da daban-daban veggies.
  • Abincin rana: Grass-Fed yogurt tare da berries, kwakwa flakes da dintsi na walnuts.
  • Dinner: meatballs tare da kayan lambu.

Rãnar 7 – Lahadi:

  • Breakfast: Bacon da Qwai.
  • Abincin rana: smoothie da kwakwa madara, a bit nauyi cream, cakulan-flavored gina jiki foda da kuma berries.
  • Dinner: gasashen kaza fuka-fuki tare da wasu raw alayyafo a gefe.

Shin your mafi kyau a hada da wani iri-iri na kayan lambu a rage cin abinci. Idan kana so ka zauna a kasa 50g na carbs da rana sa’an nan za ka iya amince da daya yanki na ‘ya’yan itace ko wasu berries kowace rana.

Organic da ciyawa-ciyar da abinci ne mafi kyau ba, amma kawai idan za ka iya samun sauƙin iya su. Kamar ka wani kokarin da yaushe zabi kalla sarrafa wani zaɓi cikin your farashin kewayo.

Abin da About Snacks?

Babu kimiyya shaida cewa ya kamata ka ci fiye da 3 da abinci da rana. Idan ba ka samu yunwa tsakanin abinci, a nan ne ‘yan ra’ayoyi domin snacks da suke da lafiya, sauƙi šaukuwa kuma dandana kyau.

  • Full-mai yogurt
  • A yanki na ‘ya’yan
  • baby karas
  • Hard-Boiled qwai
  • A dintsi da kwayoyi
  • ragowar
  • Wasu cuku da kuma nama