Bella Adams
Kuna so ku ci low-carb? Anan za ku sami girke-girke masu daɗi don abincin dare da tukwici game da abinci marar kalori.
Abincin mai-carbohydrate na iya inganta sha'awar sha'awa da ajiyar mai, wanda shine dalilin da ya sa mutane da yawa sun fi son cin abinci maras nauyi.
Abincin dare ba tare da carbohydrates ba hanya ce mai sauƙi don wadata jiki da isasshen furotin da makamashi da maraice - ba tare da yin manyan sadaukarwa ba.
Amma menene fa'idodin yin watsi da carbohydrates da yamma? Wadanne abinci ne za ku iya dogara da su da lamiri mai tsabta?
Menene fa'idar barin carbohydrates da yamma?
Spaghetti all'Arabbiata, abun ciye-ciye mai daɗi, da kuma tsohuwar kwanon shinkafa masu kyau ne. Duk da haka, su ma ainihin bama-bamai na carbohydrate - kuma suna da wuya a rasa nauyi, musamman da maraice.
Wannan saboda jiki ya fara samun kuzari daga carbohydrates. Matsayin glucose na jini yana tashi sosai kuma ana ɓoye insulin don jigilar glucose daga carbohydrates zuwa cikin sel kuma a adana shi a can.
Matsalar ita ce ana jigilar glucose da yawa zuwa hanta - inda aka canza shi zuwa ƙwayoyin mai. Idan kun ci ƙarancin carbohydrates da yamma, jiki kuma yana adana ƙarancin carbohydrates.
Ƙananan carbohydrates - ƙarin sunadaran
Wani fa'idar dankalin turawa, shinkafa, da taliya da yamma: dole ne a maye gurbin carbohydrates a cikin abinci ko ta yaya - don haka adadin kayan lambu da sunadaran suna ƙaruwa kusan kai tsaye. Kayan lambu suna da ƙananan adadin kuzari, cike da fiber, bitamin da kuma antioxidants kuma don haka suna haifar da girma mai yawa akan farantin.
Sunadaran suna samar da amino acid masu inganci waɗanda ke haɓaka haɓakar tsoka kuma suna kiyaye matakan sukarin jini akai-akai. Amma abin da ya fi yanke hukunci: Idan abun da ke cikin furotin a cikin abincin ya karu yayin da yawan adadin kuzari ya kasance iri ɗaya, ana iya rage mai da kyau sosai.
Dalilin haka shine tasirin thermic na furotin na abinci: jiki yana buƙatar kusan kashi 25 na kuzari daga sunadaran don samar da furotin ga jiki a farkon wuri. Wannan yana nufin cewa dole ne ya kashe kuzari (watau ƙona calories) lokacin da kuke cin furotin.
Ta hanyar kwatanta, wannan tasirin shine kawai kashi biyar na carbohydrates da fats.
Abincin dare mai ƙarancin-carb: Abincin da ya dace
Idan har yanzu kuna tunanin abincin dare maras nauyi yana nufin yin ba tare da rugugin ciki ba, kun yi kuskure. Amma menene "an yarda" ya sauka a kan faranti?
Koren kayan lambu, salatin ganye, kabeji, sauran kayan lambu, da namomin kaza sune tushen tushe. Suna samar da ƙananan adadin kuzari, amma fiber, bitamin, ma'adanai, da antioxidants masu kare cell. Alayyahu, Swiss chard, broccoli, farin kabeji, latas na rago, arugula, zucchini, kale, savoy kabeji, bishiyar asparagus, namomin kaza, kokwamba, da seleri suna da kyau musamman.
Wasu kayan lambu, gami da gwoza, karas, masara, da dankali mai daɗi, sun ƙunshi ƙarin carbohydrates don haka yakamata a yi amfani da su sosai.
Domin mafi kyau duka satiety kuma ba makawa don samar da tsokoki shine tushen furotin. Gabaɗaya marasa carbohydrate sune salmon, nono kaji, naman sa, da ƙwai.
Hakanan sun dace da kayan lupine, tofu, tempeh, cuku, cuku mai ƙarancin mai, yogurt waken soya mara daɗi, da legumes irin su lentil da wake.
Kwayoyi da tsaba suna ba da sunadaran kayan lambu masu inganci ba kawai ba har ma da lafiyayyen mai da ma'adanai masu mahimmanci.
Abincin da ba shi da ƙarancin kuzari ya haɗa da almonds, tsaba na sesame, tsaba flax, ƙwayar macadamia, tsaba na kabewa, da pecans. Nut purees da tahini suma sun fi dacewa don ƙara taɓawa zuwa ga abincin dare mai ƙarancin kuzari.
Hakanan ana samar da kitse mai lafiya ta man zaitun, man linseed, gyada, tsaban hemp, da avocado.
Af, babu wanda ya yi ba tare da kayan yaji a cikin abincinsu: Ana ba da kayan yaji da ganye ba tare da togiya ba kuma ana so sosai.
Ga abin da ya kamata ku kula da shi a cikin abinci mai ƙarancin carb
Ba dole ba ne ka bar carbohydrates gaba daya don abincin dare mai ƙarancin carb. Amma: Ya kamata a daidaita rabo tsakanin furotin, carbohydrates, da mai, carbs yakamata ya zama ɗan ƙaramin sashi na abincin.
Bugu da ƙari, waɗannan shawarwari na iya taimakawa wajen tsara jita-jita:
- Kayan lambu sun fi cinye dafaffe ko tururi. Danyen kayan lambu suna da wahalar narkewa da yamma kuma suna iya haifar da kumburi mara kyau.
- Barasa: E ko a'a? Game da carbohydrates, tabbas yana yiwuwa a ji dadin gilashin giya a wani abincin abincin maras nauyi - gilashin ruwan inabi mai launin ruwan inabi ya ƙunshi "kawai" nau'i hudu na carbohydrates a matsakaici. Wasu abubuwan sha, irin su whisky, gin, ko vodka, a gefe guda, ba su ƙunshi carbohydrates kwata-kwata. Duk da haka, barasa yana daina ƙona kitse - ko da ya ƙunshi 'yan carbohydrates kaɗan. Wannan wani cikas ne na musamman ga rasa nauyi da maraice.
- Idan har yanzu kuna son cin 'ya'yan itace da yamma, ya kamata ku zaɓi nau'ikan da ke ɗauke da ƙarancin fructose. Waɗannan ba kawai ƙananan carbohydrates ba ne, amma kuma sun fi narkewa. Yawan cin fructose na iya haifar da matsalolin narkewar abinci. Blueberries, raspberries ko strawberries, gwanda, da quince sune kayan ciye-ciye masu ƙarancin kuzari.
- Wasu abinci suna inganta barci: amino acid tryptophan yana haɓaka samar da serotonin, wanda kuma yana fitar da melatonin na barci. Melatonin yana rage lokacin yin barci kuma yana ƙarfafa lokacin barci mai zurfi. Salmon, madara, cashew, kwai, da waken soya suna da wadata musamman a cikin tryptophan.
Carbohydrates mai kyau da mara kyau
Kayayyakin farin fulawa irin su baguettes, toast, ko taliya da aka yi daga durum alkama semolina sun ƙunshi ƙwayoyin sukari masu sauƙi kuma don haka ya sa matakin sukarin jini ya tashi ba zato ba tsammani bayan cinyewa - kuma ya sake faɗuwa da sauri.
Sakamakon haka, ba da daɗewa ba za ku sake jin yunwa. Wannan kuma ya shafi ruwan 'ya'yan itace, abubuwan sha masu laushi, da kayan zaki masu yawan sukari.
Complex carbohydrates, a gefe guda, suna da tsarin da ya fi rikitarwa, kamar yadda sunan su ya nuna. Sun ƙunshi sukari da yawa, don haka jiki yana ɗaukar lokaci mai tsawo don karya su cikin sauƙi masu sauƙi kuma ya narke su.
A sakamakon haka, babu wani fashewa a cikin matakan sukari na jini. Misalan irin wannan nau'in carb sun haɗa da legumes, dukan hatsi, dankalin turawa, oatmeal, kayan lambu mai sitaci, da quinoa.
Abincin dare mai ƙarancin carb: girke-girke masu lafiya da daɗi
Low-carb jita-jita a cikin maraice satiate, ƙarfafa tsokoki, tallafawa asarar nauyi, har ma yana iya inganta tsarin barci. Mafi mahimmanci, yawancin girke-girke za a iya yin bulala ba tare da lokaci ba.
