Abinci ba tare da carbohydrates ba

Abinci ba tare da carbohydrates ba, ko rageccen abincin carbohydrate shine tsarin abinci mai gina jiki wanda aka gina akan rage cin abinci na carbohydrates (musamman masu sauki). Godiya ga irin wannan tsarin wutar lantarki, zaka iya yin yunkurin wuce gona da iri , bushe jikin (ga 'yan wasa) ko gina tsoffin muscle.

Menene ya ba da abinci tare da ƙuntata carbohydrates?

Kamar yadda ka sani, carbohydrates ne babban nau'in "man fetur" don jikin mu, hanya mafi sauki don samun makamashi. Duk da yake a cikin abincinku mai yawa masu carbohydrates, jiki yana karɓar makamashi daga gare su. Ƙuntata wannan tushe, ka tilasta jikinka don neman wasu hanyoyi don ciyar da su, wanda hakan zai haifar da kashe kuɗin da aka yi da tsohuwar masara mai yawa. Wannan shine makamashin "karewa" wanda jiki ya tara don amfani dashi a lokacin da ba abinci ba. Ta haka ne, cin abinci maras nauyi a cikin carbohydrates zai iya shafar nauyi ba tare da jin yunwa ba.

Abinci ba tare da carbohydrates ba shine sunan da ke daidai ba. Kayan na'ura na kwayar halitta shine irin wannan cewa ba zai iya wanzu akan abinci mai gina jiki kadai ba. Ya bukaci fiber, kuma an samo shi a cikin tsire-tsire da hatsi, wanda ya hada da carbohydrates. Duk da haka, carbohydrates daban-daban: hadaddun da sauki, kuma kana buƙatar kawar da su da farko. Bambanci tsakanin su shine:

1. Kwayoyin carbohydrates na ƙwayoyin jiki suna da sauƙi a hankali, suna ba da wutar lantarki ga mutum, saboda abin da sakamako mai zurfi yake faruwa. Suna da amfani ga jiki, mai arziki a cikin fiber kuma dole ne a kasance a cikin cin abinci. Ana samun sassan carbohydrates a cikin hatsi, kayan lambu.
2. Sauran carbohydrates ne carbohydrates, makamashi daga abin da ya zo nan da nan. Suna tsokana tsire-tsire masu jini, wanda, a biyun, ya haifar da ciwon ci gaba, saboda abin da yake da wuya a bi duk wani tsarin. An samo micakken carbohydrates a cikin sukari, kowane nau'i mai laushi, duk kayan gari.

Abinci mai gina jiki ba tare da carbohydrates ba ne abincin da ƙananan carbohydrates basu kasance ba. Wasu daga cikin abubuwan da ke tattare da shi dole ne cewa jiki zai iya jurewa tare da narkewar sunadaran. Ya kamata a lura da cewa irin wannan cin abinci ne ya saba wa mutanen da ke da matsala tare da kodan.

Abinci ba tare da carbohydrates: menu ba

Yawancin abincin da ya rage yawancin carbohydrate da aka tsara don rasa nauyi ya kamata ya ƙunshi akalla 1 g na gina jiki ta kilogram na nauyin ku. Idan kun kasance cikin wasanni, to wannan adadi ya kamata a ƙara zuwa 1.5 g na gina jiki. A nauyin nauyin kilo 60 na mutum mutum ya kamata ya dauki akalla nau'in gina jiki 60 grams, kuma mai neman - 60 * 1.5 = 90 grams na gina jiki.

Yi la'akari da kimanin abincin da ya dace da irin wannan cin abinci:

Zabin 1

1. Breakfast: qwai daga qwai 2, salatin kabeji, kore shayi ba tare da sukari ba.
2. Na biyu karin kumallo: apple, gilashin ruwa.
3. Abincin rana: buckwheat burodi tare da goulash daga naman sa, tumatir, gilashin ruwan 'ya'yan itace.
4. Abincin abincin: wani cakuda maras nama, shayi ba tare da sukari ba.
5. Abincin Abincin: Boiled chicken breast da kuma ado na kayan lambu da kayan lambu, shayi ba tare da sukari.

Zabin 2

1. Breakfast: buckwheat porridge, gilashin shayi ba tare da sukari ba.
2. Na biyu karin kumallo: orange, gilashin ruwa.
3. Abincin rana: tsirrai kabeji da wani ɓangare na kifi, kokwamba, gilashin mors.
4. Abincin maraice: gilashin yogurt, wanda ba a taɓa kwashe shi ba.
5. Abincin dare: nama mai naman alade tare da garnishes daga Peking kabeji ko salad "kankara".

Yi amfani da abincin nan a hankali, bayan da ya tuntubi likita, wanda zai nuna kwanaki nawa da za ku iya bin wannan tsarin. Gaba ɗaya, za'a iya cin shi tsawon lokaci ba tare da lahani ga jiki ba, tun lokacin da duk ka'idodin abincin abinci mai kyau ya ɗauke su a yayin da ake shirya abinci. Idan kun ji cewa ba ku da kyau, za ku iya ƙara wasu nau'o'in burodi na hatsi ko wasu abinci mai daɗin ciki wanda ke dauke da carbohydrates masu haɗari.