Abincin Ketogenic vs. Ƙuntataccen Abincin Calorie: Yadda ake Rage Kitsen Jiki Ba tare da Kisan Kanku ba

Idan kun yanke shawarar cewa kuna son rasa wasu ƙarin fam kuma ku rasa nauyin jiki, abu na farko da wataƙila za ku yi shi ne nutsewa cikin binciken kan layi don koyon yadda ake rage kitsen jiki da abin da aka fi sani da abincin asarar nauyi.

Yayin da kuke bincika zaɓuɓɓukanku, kuna iya cin karo da wani abu da ake kira yankan abinci.

A cikin wannan labarin, za ku koyi abin da yankan abinci yake, yadda yake kwatanta da lafiyar keto salon, da kuma wanda ya kamata ku yi ƙoƙarin cimma burin asarar ku.

Menene yankan abinci?

Yanke abinci, wanda kuma aka sani da "abincin shredding," shine ƙarancin kalori, carbohydrate, da tsarin cin abinci mara ƙarancin mai tare da manufar farko na taimaka muku zubar da kitsen jiki da inganta ci gaban tsoka.

Yana da na kowa a tsakanin masu gina jiki da kuma gasa fitness model, amma sauran mutane amfani da shi don rasa nauyi da sauri. Ba kamar sauran shirye-shiryen asarar nauyi ba, wannan abincin bai kamata a bi shi na dogon lokaci ba saboda matsanancin ƙarancin caloric.

A zahiri, yawancin mutane suna amfani da yankan abinci ne kawai na mako guda kafin gasa.

Abincin Ketogenic vs. Yankan Abincin: Menene Bambancin?

Hanyar da ta fi dacewa don ƙayyade abincin da ya dace don burin lafiyar ku shine koyan tushen kowane zaɓi, tantance tasirin jiki da tunani da zai iya faruwa, da ganin wanda ya fi dacewa da salon rayuwar ku.

Anan akwai bayyani game da abincin ketogenic da yanke abinci:

Tushen Abincin Ketogenic

La daidaitaccen abinci na ketogenic (SKT) za a iya ɗauka azaman rayuwa mai ɗorewa, ko dai cikin ɗan gajeren lokaci ko na dogon lokaci. Babban makasudin shine sanya jikin ku cikin yanayin ketosis, yanayin rayuwa wanda jikin ku ke amfani da mai (maimakon carbohydrates) azaman tushen kuzarinsa.

Kuna iya cimma wannan yanayin ta hanyar bin abinci mai ƙarancin carbohydrate, ƙarfafawa tare da lafiya, abinci mai gina jiki.

Ga abin da ya kamata ku yi:

• Iyakance yawan abincin ku ko net carbs.
• Mai da hankali kan furotin da kayan lambu. Dole ne furotin ya ƙunshi a cikin zaɓuɓɓuka de high quality kamar yadda sabo da ciyawa ciyar naman sa, kwayoyin halitta da kuma kifi kifi.
• Sannan hada da wasu fats masu lafiya. Kuna son mayar da hankali kan kitse kamar avocado, almonds, da man shanu da aka samu daga sabbin shanu masu ci da ciyawa.
• Ruwa, shayi, kofi mai ƙarfi, kombucha da ruwan kwakwa na daga cikin abubuwan sha na ketogenic da za ku ji daɗi.
• El barasa An haramta, amma har yanzu kuna iya jin daɗin gilashin giya ko wuski da kuka fi so a wasu yanayi na musamman.
• Shiga cikin ketosis yana da kyau ga matakan kuzarinku, saboda haka zaku iya yin motsa jiki da ƙarfi da tsayi. Haɗin ƙarfi da horo na juriya (aerobic, anaerobic, sassauci da motsa jiki) yana haifar da motsa jiki na yau da kullun daban-daban kuma cikakke waɗanda zasu sa abubuwa su kasance masu daɗi da tallafawa ketosis ( ¹ ).

Waɗannan su ne jagororin gabaɗaya don daidaitaccen abinci na ketogenic, amma kowane mutum na musamman ne kuma kuna da takamaiman buƙatu waɗanda suka dogara da tarihin lafiyarsu da manufofin dacewa.

Tare da app, zaku iya kuma fara bin macro cikin sauƙin fahimtar abin da kuke ci da yadda kuke ciyar da jikin ku. Wannan yana da taimako musamman a farkon lokacin da ba ku da cikakkiyar masaniya da adadin gram na carbohydrates, fats, da sunadarai a cikin kowane abinci.

Abincin ketogenic yana da bambance-bambance ga waɗanda ke jagorantar salon rayuwa masu aiki kuma suna buƙatar cin abinci mafi girma na carbohydrate. Don ƙarin koyo game da waɗannan nau'ikan abinci mai sassauƙa guda biyu, duba waɗannan labaran:

• Abincin Ketogenic da aka Nufi: Duk abin da kuke Bukatar Sanin
• Abincin Ketogenic Cyclical: Dabarar Abincin Carbohydrate don 'Yan Wasan Ketogenic

Yanke tushen abinci

Ka'idar da ke bayan rage cin abinci shine rage yawan adadin kuzari don ku iya ƙara yawan asarar mai da ƙara yawan jikin ku. Kodayake akwai hanyoyi da yawa don amfani da macro don yanke, yawancin hanyoyin gama gari suna bin jagororin iri ɗaya:

• Yana da kyau a kawar da sukari da abinci tare da babban GI (glycemic index) daga abincin ku, kamar farar shinkafa da farin burodi, amma kuna iya canza su don nau'ikan su. hade.
• Kuna iya haɗawa da wasu hadaddun carbohydrates a cikin shirin cin abinci, kamar dankali mai daɗi, hatsi, da wake.
• Lokacin da ya zo ga ma'auni na macro, rage cin abinci yana jaddada mahimmancin kiyaye matakan gina jiki don magance yiwuwar asarar tsoka. Da zarar an hana carbohydrates, jikinka na iya fara neman ma'adinan furotin (tsokoki) don samun kuzari. Ƙara yawan abincin ku na furotin zai iya taimakawa wajen hana wannan yanayin ( ² ).
• Dole ne ku rage yawan cin mai. Wasu nau'ikan wannan abincin suna ba da shawarar ƙara lafiyayyen mai zuwa abincinku na ƙarshe na yini, yayin da suke haɓaka haɓakar samarwa hormone girma na mutum, wanda ke da mahimmanci don gina ƙwayar tsoka ( ³ ).
• Ruwa, koren shayi, da kuma kofi na baki na lokaci-lokaci shine kawai abubuwan sha da aka yarda akan yankan abinci. Ba a yarda da abubuwan sha masu laushi da abubuwan sha na wasanni ba.
• Ya kamata ku guje wa barasa saboda yana ƙara ƙarancin adadin kuzari a cikin abincin ku.
• Ba da fifikon horar da jijiyoyin jini (fiye da horon nauyi) yayin da yake haɓaka bugun zuciyar ku, wanda zai haifar da ƙona kitse mai yawa kuma yana taimaka muku cimma burin ku na dacewa.

Kuskure masu yuwuwar yankan abinci

Kafin fara rage cin abinci, la'akari da abubuwan da ba su da kyau da kuma tasiri masu tasiri.

# 1: Kuna iya buga filin asarar nauyi

Idan kun shirya yin amfani da yankan abinci don cimma burin ku na dacewa, ƙila kuna buga faranti na asarar nauyi. Da yawan ka rage adadin kuzari na yau da kullun, zai fi wahala a rasa waɗannan 'yan fam ɗin na ƙarshe na nauyin jiki.

Wannan yana faruwa ne saboda jikinka zai iya shiga yanayin yunwa lokacin da kuka rage adadin kuzari da yawa a cikin dogon lokaci. Metabolism ɗin ku yana raguwa kuma yana ƙoƙarin riƙe duk sauran adadin kuzarin da kuka bari, mai yuwuwa yana hana ƙimar kitsen ku ( ⁴ ).

# 2: Kuna iya ƙarasa cin abinci fiye da yadda ya kamata

Lokacin da kuka ci ƙarancin adadin kuzari kuma a lokaci guda mai ƙarancin kitse, hormones na yunwar ku (leptin da ghrelin) suna canzawa. ⁵ ).

Lokacin da jikin ku ya ɓoye ƙarin ghrelin, kuna iya jin yunwa koyaushe kuma kuna iya samun nauyi ( ⁶ ) ( ⁷ ) ( ⁸ ).

Ko da yake yankan abincin ya shahara tare da yawancin masu gina jiki, zai iya rage ci gaban jikin ku.

Abin farin ciki, kuna da wasu zaɓuɓɓuka, gami da abincin ketogenic. Biyan cin abinci na ketogenic hanya ce mai tasiri wacce zata iya ciyar da jikin ku, tallafawa burin asarar ku, da haɓaka haɓakar tsoka.

Abincin Ketogenic: Yadda ake Rage Kitsen Jiki, Ƙara Makamashi, da Kula da tsoka

Babban burin abincin ketogenic shine kawo jikin ku cikin yanayin ketogenic. A sakamakon haka, zai samar da ƙarin ketones kuma za ta yi amfani da kitse a matsayin babban tushen mai.

Shigar ketosis yana yiwuwa ne kawai lokacin da kuka rage yawan abincin ku na carbohydrate, rage shagunan glycogen ɗin ku, da ƙara yawan mai.

An nuna kitse ɗaya daga cikin tushen kuzari mai ɗorewa kuma yana da alaƙa da fa'idodin kiwon lafiya da yawa, daga ingantacciyar fahimtar kwakwalwa zuwa ingantaccen tsabtar tunani da kuzarin gaba ɗaya ( ⁹ ) ( ¹⁰ ).

Ɗaya daga cikin ƙarfin abinci na ketogenic shine da zarar ka rage carbohydrates kuma jikinka ya shiga ketosis mai gina jiki, ba za ka iya samun damar yin amfani da shi ba. carbohydrate cravings.

Yayin da kuke daidaitawa da mai, ƙananan matakan ghrelin (hormone na yunwa) da CCK (mai kara kuzari), da sauran canje-canjen sinadarai ( ¹¹ ). Za ku sami ƙarin matakan ƙarfin kuzari da kuma jin daɗin cikawa, wanda zai sauƙaƙa bin abincin ku.

Bugu da ƙari kuma, bincike ya gano cewa "ƙananan cin abinci na carbohydrate na iya ƙara yawan kuɗin makamashi yayin kula da asarar nauyi ( ¹² ) ". Kuma, sabanin abin da kuka ji, yana yiwuwa kula da haɓaka haɓakar tsoka Lokacin cin abinci na ketogenic ( ¹³ ).

Yin amfani da salon rayuwa na ketogenic zai iya ƙarfafa ƙarfi da gina tsoka a lokaci guda. Nazarin 2017 wanda ya kwatanta abincin ketogenic zuwa daidaitaccen abincin Yammacin Turai ya gano cewa waɗancan mutanen da ke bin abincin ketogenic sun sami ƙaruwa na dogon lokaci a cikin ƙwayar tsoka. ¹⁴ ).

Layin ƙasa: zaɓi abincin keto don asarar nauyi mai dorewa

Abincin ketogenic baya mayar da hankali kan kirga adadin kuzari ko yin alƙawarin adadin fam na nauyin jiki da za ku rasa.

Madadin haka, tsari ne mai matuƙar gyare-gyare, tsarin abinci mai gina jiki wanda ke mai da hankali kan abin da jikin ku ke buƙatar yin aiki a mafi kyawun sa.

Nau'in jikin kowa ya bambanta kuma yana da rhythms na musamman da buƙatun macronutrient, wanda shine dalilin da yasa abincin ketogenic ke samun ƙarin mabiya a kowace rana.

Idan babban abin da ke damun ku shine yadda za a rage mai da kuma ƙara yawan ƙwayar tsoka, abincin ketogenic shine zaɓi mafi ɗorewa wanda ke ɗaukar ƙananan haɗari fiye da yanke abinci. fara tafiyar ketogenic don samun fa'idodinsa da yawa, gami da ingantaccen tsarin jiki, mafi girman matakan kuzari, da haɓaka tsaftar tunani, mai da hankali, da yanayi.