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Abincin jarumi shine nau'in tsarin abinci wanda mutum yayi azumi ko rashi na awanni 20 yayin cin abinci fiye da awanni hudu. Wannan nau'in azumi mai tsaka-tsakin an sanya masa suna ne saboda yana kwaikwayon salon rayuwar tsoffin mayaka.
A zamanin da, mayaƙan suna yin atisaye ko yaƙe-yaƙe tsawon rana kuma suna cin abinci da yamma. Wannan shine sirrin karfinsu da murdadden jikinsu. Kamar yadda mahimmancin jiki da keɓaɓɓen jiki suka ƙaru a kwanakin nan, mutane suna bin tsare-tsaren abinci iri-iri don kiyaye jikinsu cikin waƙa. Kuma wannan ya sanya shirin cin abincin jarumi sananne don tasiri mai nauyi. Amma, yana da lafiya da lafiya? Kalli labarin.
Ra'ayin Bayan Jarumi
Kuna iya yin mamakin dalilin da yasa za a yi azumin wannan dogon lokaci alhali ana iya yin azumi ta sauran hanyoyin makamantan haka. Dalilin shi ne lokacin da mutum ya fara yin abincin jarumi, ikon su yana da ƙarfi yayin aiwatar da sha'awar su ta cin abinci. Wannan yana taimaka inganta haɓaka da maida hankali.
Azumi na tsawon awanni yana kuma taimakawa wajen lalata jikinsu da kuma karfafa gyara a matakan salula.
Ta yaya yake aiki?
Abincin jarumi, a cikin 'yan shekarun nan, ya zama sananne ga asarar nauyi daban-daban ko shirye-shiryen haɓaka haɓaka. Wannan abincin bashi da goyon bayan kimiyya, amma ta abubuwan mutane.
Abincin jarumi ya dogara ne akan tsarin abinci na 20: 4. Daga cikin awanni 24, gilashin azumi na awanni 20 ana nufin yin azumi ko cin abinci ƙasa kamar ruwa mai kalori-kalori, kayayyakin kiwo ko ɗanyun fruitsa fruitsan itace da kayan lambu. A cikin taga da ya rage na awanni hudu, an yarda mutum ya ci duk abin da kuma yadda yake so.
Yana da kyau aci abinci mai kyau ko abincin gida a lokacin cin abinci kuma a guji cin abinci mai sauri kamar pizza ko burger saboda yana iya ɓata ciki ko haifar da kumburi.
Cin abincin jarumi yana daya daga cikin nau'ikan azumin lokaci-lokaci kamar yadda wanda ya gabata ya dogara ne akan 20: 4 yayin da na biyun shine 16: 8 (awowi 16 na azumi da kuma ciyarwar awanni takwas).
Hanya mafi kyau don yin abincin jarumi shine yin azumi daga 7 ko 8 na yamma zuwa 3 ko 4 da rana. A lokacin yamma, zaku iya cin abincin da kuka fi so.
curd da lemo don gashi
Abubuwan Abincin Warrior
1. Gudanar da nauyi: Azumi na dogon lokaci a cikin abincin jarumi na iya taimakawa rage kiba mai yawa da kuma haifar da raunin nauyi. Hakanan yana taimakawa kara yawan tsoka maimakon kiba.
2. Gudanar da matakan glucose: Yin azumi na tsawon awanni tare da cin abinci kadan yana da matukar tasiri wajen sarrafa yanayin yau da kullun kamar ciwon sukari. Kodayake aminci da fa'idodin abincin jarumi ga masu ciwon sukari yana iyakance ga karancin karatu, ya nuna asarar nauyi da rage buƙatun insulin a yawancin binciken. [1]
3. Inganta lafiyar zuciya da jijiyoyin jiki: Wannan tsarin abincin ya nuna raguwar rashi a cikin hadarin zuciya da jijiyoyin cikin 'yan karatu. Fa'idodin abincin jarumi wajen rage haɗarin zuciya yana buƙatar ƙarin karatu. Koyaya, wasu nazarin suna cewa shirin cin abincin jarumi yana nuna sakamako mai kyau a cikin shekarun.
hanya mafi kyau don cire gashi
4. Yana hana cututtuka masu kumburi: Wasu nazarin sun ce azumi yana haifar da sakamako mai saurin kumburi akan tsarin kwayar halitta (wanda ke da alhakin kare jijiyoyin daga kwayoyin cuta). [biyu] Abincin jarumi yana taimakawa rage amsar mai kumburi kuma yana iya hana yanayin haɗuwa.
5. Inganta ayyukan kwakwalwa: Kamar yadda aka ambata a baya, abincin jarumi yana haɓaka ikon so da ayyukan fahimi. Wannan yana taimakawa rage lalacewar jijiyar kwakwalwa, haɓaka ƙwaƙwalwar ajiya, mai da hankali, maida hankali, taimakawa cikin gyaran DNA da rage koma baya dangane da shekaru.
6. Tsabtace jiki: Wani bincike ya ce yin azumi na tsawon lokaci yana haifar da samar da enzyme. Yana gyara microbiota na hanji, yana kunna ƙwayoyin sel kuma yana haɓaka biogenesis na mitochondrial (ci gaba da rarrabuwa na mitochondria na yanzu) a cikin ƙwayoyin jijiyoyi da sauran sassan jiki. [3]
Fursunoni na Warrior Diet
1. Ba zartar da wasu rukunin mutane ba: Ba a nufin cin abincin jarumi ga kowa kamar mutane waɗanda:
- riga yana da yanayin rashin lafiya kamar su ciwon sukari ko cututtukan zuciya,
- basu da nauyi,
- sun tsufa,
- yara ne ko matasa (har zuwa shekaru 18),
- da matsalar cin abinci da
- mata masu ciki ko masu shayarwa.
2. Ya zo tare da sakamako masu illa: Yayinda mutum yake kan abincin jarumi, yana iya jin wasu illoli a farkon kamar kumburin ciki, ciwon kai, ƙarancin kuzari, hangula, jiri, jiri da gajiya.
3. Rage nauyi: A cikin taga ciyarwa, wasu mutane na iya yin alaƙar abinci mai ƙoshin lafiya waɗanda aka soya, sukari ko sarrafawa. Don haka, adadin adadin kuzari da suka ɗauka a lokacin taga cin abinci na iya zarce adadin kuzarin da suka rasa yayin taga azumi. Wannan na iya haifar da kiba.
4. Zai iya haɓaka cin abinci mai yawa: Idan mutum ya yi azumi na kusan awanni 20 a rana, akwai yiwuwar za su iya haɓaka halaye na yawan cin abinci. Abincin jarumi yana buƙatar ƙarfi mai ƙarfi don kasancewa cikin yunwa na tsawon awanni. Idan saboda wasu dalilai ko damuwa ya karye, mutane na iya fara yin binging ba dole ba, don haka karya dokar cin abincinsu na jarumi.
5. Karancin wasu sinadarai: Kamar yadda za ku ci abinci kawai awanni huɗu a rana, wani lokacin yana iya zama da wahala a haɗa da dukkan mahimman abubuwan gina jiki a cikin gajeren lokacin iyaka. Wannan na iya haifar da karancin wasu abubuwan gina jiki a jiki.
Yadda Ake Bi
Mutanen da suka fara da tsarin jaruntaka su bi ƙa'idar makonni uku na farko. Kowane lokaci yana ɗaukar sati guda. Wannan yana da mahimmanci don sanya jikin ku amfani da nau'in abinci ba tare da wata illa mai cutarwa ba:
1. Lokaci na 1: Tsarin Tsari
A lokacin taga mai azumi na awanni 20, cinye har adadin kuzari 500-600. Sun hada da:
- Abin sha da aka iyakance ga ruwa, madara, shayi ba tare da sukari da baƙar baƙi (babu sukari, babu cream)
- 'Ya'yan' ya'yan itace (tare da ƙasa da sukari) kamar ayaba, apple da kankana
- Sauran abinci kamar yoghurt, ruwan 'ya'yan itace da kwai mai dafaffi
A yayin cin abinci na taga na awanni hudu, cinye abinci kamar salatin, wake, hatsi gaba daya da kuma sunadaran gina jiki (lentils da chickpeas).
2. Fasali Na Biyu: Babban Kiba
A lokacin budewar azumi na awanni 20, cinye kamar yadda aka ambata a sama.
Yayin cin abinci,
- cinye kayan lambu mai narkewa, sunadarai (ounce 6) kamar su kaza, kifi, nama mai laushi, turkey ko jatan lande
- Hannun ƙwayoyi ko busassun fruitsa fruitsan itace kamar almond, goro ko pecans.
3. Lokaci na 3: Keken hawa Carb
apple cider vinegar asarar gashi
A lokacin da taga azumi na awanni 20, abinci zai kasance daidai kamar yadda aka ambata a sama.
Taga cin abinci na awa huɗu zai ɗan bambanta. Kwanakin nan bakwai za'a raba su zuwa manyan furotin da abinci mai yawa.
Don kwana ɗaya ko biyu, dole ne ku ci abinci mai yawa a cikin carbs da ƙananan furotin.
Bayan haka, na tsawon kwana ɗaya ko biyu, cinye abinci mai ƙoshin furotin da ƙananan carbi.
Maimaita aikin a madadin na mako guda.
A yayin taga mai cin abinci a kwanakin da ake yawan cin abinci, ku ci aƙalla carbohydrate ɗaya kamar shinkafa, dankalin turawa, oat ko taliya tare da sauran abinci.
A yayin taga mai cin abinci don kwanakin sunadarai masu yawa, ku ci aƙalla furotin dabba ɗaya wanda sauran abinci ke bi.
Maimaita daga lokaci na farko bayan kammala sati na uku.
Kammalawa:
Manufar da ke bayan abincin jarumi ta haɓaka ne ta hanyar Ori Hofmekler, ƙwararren masanin kiwon lafiya, a lokacin zamansa soja. Bincikensa da gogewarsa tsawon shekaru ne suka haifar da ci gaban abinci. Abincin jarumi yana da matukar aminci da tasiri idan aka yi shi yadda yakamata, bayan tuntuɓar masanin kiwon lafiya. Abu daya da za a tuna, abincin ba zai iya nuna sakamako mai yawa a farko ba amma a cikin shekaru masu zuwa zai ba da sakamakon da ake tsammani.
