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Shin kun kasance kan cin kwai kwanannan? Wannan shine sabon abincin rage nauyi wanda akayi magana akai. Idan karin kumallo shine abincin da kuka fi so a rana, to abincin ƙwai zai iya zama abin sha'awa a gare ku. Shirin asarar nauyi na kwai yana buƙatar ku gina aƙalla abinci ɗaya kowace rana a kusa da abincin karin kumallo na gargajiya.
Koyaya, akwai nau'ikan nau'ikan cin abincin kwai, gami da tsarin cin abincin ƙwai kawai, kuma ba dukkansu bane suke da lafiya ba. Suna iya ko bazai aiki ba ma. A yayin Ranar Kwai ta Duniya, muna yi muku jagora kan yadda za ku tafi game da cin abincin kwai, kuma za mu bincika idan ya cancanci tallatawa.
- Menene ainihin Abincin Kwai?
- Shin Abincin Kwai Yana Taimakawa Cikin Rashin Nauyi?
- Tsarin Abincin Kwai
- Kwanakin 14-Kwai
- Kwan Kwai Da Kuma peapean itacen inabi
- Ruwan Abincin Kwai
- Abincin-ƙwai kawai
- Keto Kwai Kwai
- Menene Tasirin Illar?
- Layin .asa
Menene ainihin Abincin Kwai?
Abincin kwan shine karamin-carbohydrate, kalori-kalori, amma mai gina jiki mai gina jiki, wanda aka tsara shi don taimakawa asarar nauyi, ba tare da yin hadaya akan bangaren gina jiki wanda ya zama dole don gina tsoka ba. Kamar dai yadda sunan yake nunawa, abincin yana jaddada cin kwai a matsayin babban tushen furotin.
Akwai nau'ikan nau'ikan abincin kwai, amma a kowane ɗayan waɗannan sigar, zaku iya shan ruwa ko abubuwan sha masu amfani da calorie. Abincin da ke dauke da carbohydrates da sugars na ƙasa an cire shi daga wannan abincin, kuma yawanci abincin yakan kai kwanaki 14. Abincin ya kunshi kawai karin kumallo, abincin rana da abincin dare. Babu kayan ciye-ciye, banda ruwa ko wasu abubuwan shaye-da kalori.
2014 mafi kyawun fina-finan Koriya
Shin Abincin Kwai Yana Taimakawa Cikin Rashin Nauyi?
Dukkanin nau'ikan cin abincin ƙwai na iya haifar da karɓar ƙananan adadin kuzari gabaɗaya, sabili da haka, na iya zama mai tasiri ga asarar nauyi. Abincin yana cikin furotin kuma ya tabbatar da cewa yana da amfani ga raunin nauyi.
Wani rahoton binciken da aka ambata a cikin American Journal of Clinical Nutrition ya nuna cewa abinci mai gina jiki mai gina jiki ya taimaka wa mahalarta haifar da ƙoshin lafiya kuma ya taimaka wajen rage nauyi.
Qwai kyakkyawan tushe ne na sunadarai kuma suna dauke da ma'adanai masu mahimmanci, bitamin B12, ƙarfe da bitamin D. Suna ɗauke da muhimman abubuwan gina jiki waɗanda ke taimakawa tare da rage nauyi.
Tsarin Abincin Kwai
Anan akwai nau'ikan iri daban-daban na tsarin cin abincin ƙwai waɗanda zaku iya zaɓa daga:
Kwanakin 14-Kwai
Wannan sigar shirin cin abinci ya haɗa da abinci sau uku a kowace rana, ba tare da abubuwan sha mai kalori ba kuma babu abinci a tsakani. Kowace rana cin abinci guda ɗaya zai haɗa da ƙwai, amma ana iya gina wasu abincin a kusa da tushen sirara furotin ciki har da kifi ko kaza Don haɓaka furotin a cikin abincinku, zaku iya ƙara ƙananan ƙwayoyin carbohydrate kamar alayyafo ko broccoli. Wani lokaci, ana ba da 'ya'yan itacen citrus.
mafi kyawun man gashi don faɗuwar gashi da dandruff
Kwan Kwai Da Kuma peapean itacen inabi
Wannan wani bambancin ne na kwana 14 na cin abincin kwai, wanda yake daukar lokaci guda. A cikin wannan sigar abincin, zaku iya cin rabin 'ya'yan inabi a duk lokacin cin abinci, tare da ƙwai ko furotin mara laushi. Babu wasu 'ya'yan itace da aka halatta.
Ruwan Abincin Kwai
Wannan yana buƙatar cewa ƙwanƙwasan ku su dafaffe, maimakon cin su ɓarke, soyayyen ko ɓarke.
Abincin-ƙwai kawai
Wannan shirin asarar nauyi ana kiransa cin abinci guda ɗaya kuma ya haɗa da cin ƙwai dafaffe da ruwa kawai na makonni biyu. Koyaya, wannan shiri ne na rashin nauyi da rashin lafiya, tunda kuna cin abinci guda ɗaya kawai don tsawan sati biyu. Wannan shirin bai hada da motsa jiki ba, saboda kuna iya fuskantar gajiya yayin cin abinci daya.
Keto Kwai Kwai
Wannan ya shafi abincin Ketogenic, wanda ake kira 'kayan abinci na keto' wanda ke buƙatar ku ƙara yawan kitse don saka jikinku cikin yanayin ketosis. A wannan sigar cin abincin ƙwai, kuna cin ƙwai da man shanu da cuku don samun jikinku don samar da ƙwayoyin. Popularaya daga cikin shahararren rabo shine cuku ɗaya na cuku ko man shanu don kwai ɗaya.
Akwai nau'ikan nau'ikan nau'ikan cin abincin kwai, amma makasudin karshensu iri daya ne. Za ku fara kowace rana da ƙwai kuma ku ci gaba da cin furotin mai ƙarancin ƙarfi a ƙananan rabo cikin yini.
Furotin mai laushi wanda zaku iya hadawa shine kaza, kwai, kifi da turkey.
'Ya'yan itãcen marmari da kayan marmari da za ku iya haɗawa da su su ne broccoli, ɗan itacen inabi, zucchini, alayyafo, naman kaza, bishiyar asparagus da inabi.
Ga samfurin tsarin cin abincin ƙwai wanda zaku iya gwadawa:
Karin kumallo: 2 dafaffen ƙwai + ɗan itacen inabi 1, ko omelette tare da kwai 2 tare da alayyafo da namomin kaza.
Abincin rana: Rabin gasashen nono kaza + broccoli
Abincin dare: 1 hidimar kifi + salatin kore
Menene Tasirin Illar?
• Illolin dake tattare da cin abincin kwai shine rashin kuzari wanda mutane da yawa ke ji saboda raguwar carbi, wanda hakan ke wahalar motsa jiki.
• Wani raunin kuma shine sauyawar kwatsam zuwa furotin mai gina jiki da kuma rage cin abinci, wanda zai iya zama da wahala ga tsarin narkewar abinci ya saba da shi. Sabili da haka, tashin zuciya, tashin hankali da ƙoshin numfashi na iya zama sakamako mai illa.
Jadawalin abincin indiya yayin daukar ciki mako zuwa mako
• Qwai suna da yawa a cikin cholesterol (186 gm), wanda ya zama 63% na ƙimar da aka ba da shawarar. Koyaya, binciken da aka yi kwanan nan ya nuna cewa fiye da cholesterol a cikin abinci, kitse ne mai cike da mai wanda ya kamata mu damu da shi.
• Qwai ba shi da zare na zare, don haka ya kamata ku hada da sauran abinci mai yawa don kada ku kusancin yunwar da kwayar cutar bakteriyar ku.
Layin .asa
Communitiesungiyoyin likitanci suna da ra'ayin cewa cin ƙwai ba shine mafi amincin hanya don rasa nauyi ba. Ba tare da la’akari da nau’in abincin kwan da kuke bi ba, yawan cin abincin kalori zai kasance kasa da adadin kuzari 1000 a kowace rana, wanda hakan ba shi da wani hadari ga maza ko mata da zasu ci, sai dai in kwararrun likitocin sun sa musu ido. Duk wani nau'ikan abinci mai haɗari wanda ake nufi don taimakawa tare da asarar nauyi kwatsam bazai yi aiki ba koda kuna biye dashi, saboda da wuya ku kula da irin wannan abincin a ƙarshe.
Mafi yawan mutane suna jin kasala da kasala yayin cin abinci mai ƙayyadadden carbohydrate. Tun da wannan abincin ba zai yiwu ba a cikin lokaci mai tsawo, mutane da yawa suna komawa ga tsofaffin halaye da zarar lokacin cin abinci ya wuce, kuma wannan na iya haifar da samun karuwar sake.
Sabili da haka, idan kuna mai da hankali kan asarar nauyi, zaɓi don ingantaccen tsarin abinci wanda ke iyakance adadin kuzari, abinci mai sukari da abinci mai sarrafawa da haɓaka motsa jiki zai zama mafi kyawun hanyar tafiya.
