Domin shekaru, daidaitattun shawarwarin abinci shine cewa mai ba shi da kyau.
Mutane sun fara guje wa duk tushen mai da kirga adadin kuzari, siyan ƙarancin kalori, mai-carb, da fakitin abinci mara kitse da ƙididdige kilo / fam ɗin zai narke.
Amma sai wani abin ban dariya ya faru: Matsakaicin BMI, ƙimar kiba, da yanayin kiwon lafiya mafi muni a duniya sun fara haɓaka.
A yau manyan kungiyoyin mu na kiwon lafiya har yanzu suna gargadi game da hatsarori na yawan kitse da kalori. Koyaya, mu a matsayinmu na yawan jama'a muna fuskantar kowane irin matsalolin da suka shafi abinci, gami da gwagwarmaya don kula da nauyi.
Ya juya mafi kyawun shawara na asarar nauyi shine ainihin kishiyar zuwa abin da suka gaya mana.
Abinda ke ciki
HIGH-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-carb-abinci-abinci-abinci-ya-ya-ya fi kyau don asarar nauyi da lafiya na dogon lokaci
Muna gab da nuna muku dalilin da yasa hakan ke faruwa ta hanyar kwatanta sakamakon kimiyya na ƙarancin carb vs ƙarancin abinci mai ƙarancin kalori, don asarar nauyi da tasirin dogon lokaci.
Mu nutse a ciki.
Illar Rage Nauyi Na Ƙarƙashin Ƙaƙƙarfan Abinci vs. Ƙananan Abincin Abinci
An yi 23 nazarin bazuwar da sarrafawa da aka buga a cikin mujallolin da aka yi bita na ƙwararru don nazarin sakamakon asarar nauyi na ƙarancin mai vs ƙarancin abinci mai-carbohydrate. Tsawon lokacin karatun ya kasance daga makonni 12 zuwa shekaru 2.
Yawancin karatu sun nuna mahimmancin asarar nauyi a cikin ƙananan ƙungiyoyin carb, sau da yawa 2-3 sau fiye fiye da ƙungiyoyi masu ƙarancin kitse:
- Wani bincike kan batutuwa daga Cibiyar Kula da Lafiya ta Tsohon Soja ta Philadelphia na tsawon watanni shida ya nuna cewa waɗanda ke kan rage cin abinci mai ƙarancin carbohydrate sun yi asarar fiye da 3 fiye da nauyi fiye da waɗanda ke kan abinci mai yawan carbohydrate.
- Wani binciken da aka gudanar a Jami'ar Connecticut ya nuna Sau 3 ya fi asara na kitse na ciki a cikin maza a cikin rukunin ƙananan ƙwayoyin cuta idan aka kwatanta da waɗanda ke cikin rukunin masu ƙarancin kitse, kodayake mahalarta masu ƙarancin carb sun ci ƙarin adadin kuzari.
- Nazarin na uku da aka gudanar a cikin shekaru biyu idan aka kwatanta da ƙarancin abincin carbohydrate, abincin Bahar Rum ya ƙuntata a ciki kalori da ƙarancin kalori, rage cin abinci mai ƙarancin mai. Wannan binciken ya nuna cewa ƙungiyar masu ƙarancin-carb rasa nauyi fiye da sauran nau'ikan abinci guda biyu kuma sun sami ci gaba a ciki triglycerides da HDL cholesterol.
Bugu da ƙari, da yawa daga cikin waɗannan binciken sun bayyana hakan waɗanda ke cikin ƙananan abinci masu ƙarancin kuzari sun rasa ƙarin kitsen visceral mara kyau da aka samu a kusa da ciki idan aka kwatanta da waɗanda ke kan abinci mara ƙarancin mai..
A mafi yawan waɗannan karatun, mahalarta masu ƙarancin carb sun iya cin abinci gwargwadon abin da suke so (wanda kuma aka sani da "ad-libitum"). Akwai ƴan lokuta waɗanda aka iyakance adadin kuzari a cikin ƙananan ƙungiyoyin carb, amma ko da a lokacin, sun rasa dan kadan fiye da nauyi fiye da ƙananan ƙungiyoyi cikin mai.
Wannan yana da ma'ana saboda ƙarancin abinci na carbohydrate yakan zama mai gamsarwa saboda yawan furotin da mai. (Yawancin abinci mai ƙarancin mai a yau shima yana hana cin furotin da yawa).
A yawancin karatu, wadanda ke cin abinci maras kitse suma suna tauye kalori. Sabanin sanannen imani, wannan na iya haifar da sakamako mara kyau na dogon lokaci. saboda dalilai za mu shiga nan ba da jimawa ba.
To yaya mahalartanmu suka kasance cikin dogon lokaci suna rasa kiba akan waɗannan abincin?
Sakamako na dogon lokaci na abinci mai ƙarancin mai / ƙarancin kalori
Makullin hanyar cin nasara mai nasara shine samun damar tsayawa tare da shi na dogon lokaci. Wannan shi ne ƙarshe da masu bincike a Jami'ar Toronto suka yi a cikin 2014 bayan nazarin labaran kimiyya 59 game da asarar nauyi, ciki har da 48 bazuwar gwaji a kan batun.
Sakamakon ɗan gajeren lokaci vs. sakamako na dogon lokaci na Mafi Girma Mai hasara ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararru ce ta wannan, gami da dalilin da yasa ƙuntata adadin kuzari da gram mai ƙima shine hanyar asarar nauyi mara inganci.
An raba abincin da wadannan mutane suke ci kamar haka.
Wannan abinci ne mai ƙarancin mai, mai-carbohydrate. Hakanan babban adadin kuzari da sarrafa sashi tare da motsa jiki mai ƙarfi.
Duk da cewa sakamakon da aka samu na ’yan takara da yawa ya yi yawa har ma da ban mamaki, sai dai mutum daya ya yi nazari ya sami akalla wasu (idan ba duka) na nauyin baya ba, wasu ma sun karu karin nauyi fiye da lokacin da suka fara shirin.
Amma ba haka kawai…
Wani mai bincike wanda ya bi ƴan takarar shekaru shida bayan wasan kwaikwayon ya ƙare ya gano tasirin da ke daɗe yana da tsanani. Ko da.
Muna magana ne game da asarar nauyi a nan, akwai sauran tasirin waɗannan abubuwan abinci na dogon lokaci waɗanda ba shakka kuna son guje wa:
- Cholesterol: An nuna ƙarancin abinci mai-carb don inganta HDL (lafiya na zuciya) cholesterol sosai fiye da abinci mai ƙarancin kitse. A wasu lokuta, a zahiri an saukar da HDL akan abinci mara ƙarancin mai. Yayin da rage cin abinci maras nauyi ya rage jimlar da LDL cholesterol a cikin batutuwan binciken, ƙididdiga sun nuna cewa sakamakon bai wuce bayan watanni 6-12 ba.
- An kuma nuna cewa ci-gaba lipid alamomi suna inganta a cikin rukunin ƙananan carb.
- Ciwon sukari a cikin jini: An yi nazari ɗaya ne kawai da ya shafi mutanen da ke da nau'in ciwon sukari na 2 inda bin ka'idodin ya kasance daidai, amma kashi 90% na waɗanda ke cikin rukunin masu ƙarancin carb sun yanke magungunan su na ciwon sukari.
- Triglycerides: Dukansu abincin sun haifar da ƙananan triglycerides, amma fiye da haka a cikin ƙananan ƙananan ƙwayoyin cuta.
Waɗannan sakamakon suna ba mu kyakkyawan bayyani na ƙarancin kitse vs sakamakon ƙarancin carb a cikin ɗan gajeren lokaci, kamar yadda yawancin binciken da aka bincika ya kasance kusan ƴan watanni kuma da yawa ƙasa da shekara guda.
Amma menene game da abubuwan dogon lokaci na waɗannan abincin? Abin da za a yi la'akari da shi game da ƙananan abinci mai ƙiba shine cewa gabaɗaya sun dogara ne akan ra'ayin ƙuntatawa na kalori. Dalilin shi ne cewa abinci maras nauyi ba su da ƙarancin kalori kuma saboda haka yana haifar da ƙarin asarar nauyi.
Amma wannan gaskiya ne a cikin dogon lokaci? Bari mu ga cikakkun bayanai.
Lalacewar ƙarancin caloric na dogon lokaci
Dalilin da ake ganin kitse a matsayin abokan gaba na asarar nauyi a cikin ƙungiyoyi masu ƙarancin kitse shine saboda mai yana da ƙari adadin kuzari da gram fiye da furotin da carbohydrates.
Matsalar ita ce ƙuntatawar kalori na dogon lokaci na iya zama cutarwa. Babban haɗari na ƙarancin caloric na dogon lokaci shine canji a ciki metabolism.
Danny Cahill, ɗaya daga cikin Babban Masu cin nasara wanda ya rasa 108lbs / 239kg a cikin watanni bakwai, yanzu yana ƙone ƙananan adadin kuzari 800 kowace rana fiye da baya! Jikin ku baya ƙone isassun adadin kuzari don kula da ko da mafi ƙarancin jikin ku. Kuma wannan shi ne bayan shekaru shida!
Lokacin cin abinci tare da rashi caloric, Jikin ku yana raguwa da metabolism don haka kuna ciyar da ƙarancin adadin kuzari a cikin yini. Wannan zai iya haifar da asarar nauyi.
Sa'an nan kuma dole ne ku ci gaba da yaƙar sha'awa, yunwa, da binges saboda rage cin abinci mai ƙarancin kalori yana rage yawan leptin da ghrelin, hormones masu daidaita yunwa da koshi.
Ƙananan matakan (ko rashin) waɗannan hormones za su sa mu jin dadi kuma muyi yaki da sha'awar kowane lokaci.
Akwai imani a cikin duniyar abinci cewa da sauri mu rasa nauyi, mafi kyawun abincin zai zama don asarar nauyi.
Amma wannan tatsuniya ce kuma, kamar yadda kuke gani daga sama, yana da illa sosai.
Madadin haka, yanke shawarar da ke mai da hankali kan lafiyar gabaɗaya, ba da damar rage nauyi da yawa a hankali, cikin koshin lafiya, da kuma na dogon lokaci.
Yadda Abincin Ketogenic Low Carb ke Taimaka muku ƙone mai da Rage nauyi
Cin abinci maras nauyi yana inganta cin abinci a cikin ƙarancin kalori, wanda ba kayan aiki mai tasiri ba don asarar nauyi na dogon lokaci.
Sai wacece es kayan aiki mai tasiri don asarar nauyi na dogon lokaci?
Ku ci daya abincin ketogenic baja a cikin carbohydrates.
Abincin ketogenic yana mai da hankali kan cin abinci mai kyau da gamsarwa mai daɗi da furotin waɗanda ke inganta lafiyar ku, kiyaye karin nauyi kuma cire damuwa daga kirga calori, sha'awa, ko lalacewar rayuwa.
Tsaye Abincin Mara-fat, Ƙuntataccen Abincin Kalori kuma Fara Ganin Sakamako
Nasihun abinci na gargajiya sun tsufa kuma basu da tasiri. A gaskiya ma, ƙananan mai, ƙananan adadin kuzari za su yi lahani ga asarar ku ta hanyar lalata tsarin ku kuma zai haifar da ƙarin sha'awa da asarar nauyi.
Abincin keto mai ƙarancin carb shine mafi kyawun kayan aiki don kasancewa da gamsuwa da guje wa matsalolin da ke tattare da waɗannan nau'ikan abinci da kare lafiyarmu.