Maɓallin abinci mai yawan ƙwayar cuta shine yawancin abinci da yawan abinci mai gina jiki. Saboda haka mutum baya ji yunwa, kuma makamashinsa ya kasance a babban matakin. Wannan shi ne saboda yawancin ƙananan abinci na mai da lafiya tare da ƙananan abun ciki, rage yawan yunwa mutum - don haka kare shi daga cinye calories mai yawa. Wannan shi ne dalilin masu bada shawara game da yawancin abincin da ya rage, wanda ya bada shawara akan asarar nauyi, kuma ya zaɓi kalmomin da rubutun su: "Abincin sifa - akwai rashin nauyi!"
Harley Pasternak, mai ba da horo ga masu hoton Hollywood, ya ba da damar yin amfani da kayan abinci mai mahimmanci domin rasa nauyi. Manufarsa ba kawai ta rasa nauyi a kan rage cin abinci ba, amma kuma kada a sake komawa tsohon nauyinsa a nan gaba. Harley Pasternak yana gina ka'idojin cin abinci mai kashi a kan abubuwa biyar.
Ƙarfin haɗi: Harley Pasternak da cin abincinsa na abubuwa biyar
A cikin wannan abincin, duk abin dogara ne a kan adadi 5. A wasu kalmomi, wannan ka'idar ƙwayar cuta mai yawa ga asarar nauyi ya haɗa da jerin abubuwa biyar: carbohydrates tare da ƙananan glycemic index, 5 ko fiye grams na nau'i na halitta, fatadarai fat, mai lafiya da kuma abin sha ba tare da sukari ba. Kuma akwai bukatar sau 5 a rana. Wannan yana riƙe da makamashinka kuma yana kula da jin dadin jiki a jiki tare da yawan adadin adadin kuzari.
An tsara lissafin glycemic na samfurin a kan lokacin da jiki yana buƙatar raba glucose a cikin samfurin, wanda jikin mutum yayi amfani dashi da man fetur, kuma ya canza wannan glucose a cikin jini. Abubuwan da ƙananan glycemic index - alal misali, 'ya'yan itatuwa, kayan lambu da wake - ƙara yawan glucose a cikin jini hankali. Wannan yana taimakawa mutum ya sarrafa abincinsa, kuma tsawon lokaci yayi jin dadi.
Abin da ya sa ka'idodi na ƙananan abu mai mahimmanci ga mafi yawan abokan ciniki na Harley Pasternak shine rashin bukatar yin nazarin calories a hankali. Ga abin da mai koyarwa ya ce: "Ina ba da shawara ga abokan ciniki kada in haɗa da muhimmancin muhimmancin rabo ko yin la'akari da abinci mai dafa abinci, amma dogara ga ƙwarewar sauƙi. Lokacin da na ce ina bukatan cin abincin nono, wannan baya nufin cewa akwai takwas irin wannan ƙirjin. "
Abincin abinci mai laushi, dangane da cin abinci na abubuwa biyar, yana bada "kyauta" a cikin mako daya, wanda aka yarda ya ci duk abin da kake so. Wannan ƙwarewar Harley Pasternak ya nuna cewa mutum bai kasance mai saukin kamuwa da irin wadannan gwaji cikin mako guda ba. Gaskiya ne, ya gargadi abokansa cewa suna ganin '' kyauta 'ba tare da wata dama don gwada duk abin da suke gani a gabansa ba, amma kawai a matsayin damar da za ta kwantar da hankali kadan. "Ku ci wannan bun ko wani abincin da kuke so ku ci, amma ku dakata," Harley ya ce.
Shin irin wannan sakamako na raba-abincin?
"Haka ne," in ji Harley Pasternak. Duk da haka, yawancin abincin jiki na iya zama mai dacewa da asarar nauyi kawai idan an la'akari da yanayin da ke biyewa:
- Kuna cin abinci tare da alamar glycemic low. A cikin ɓangaren dala na low GI sune kayan lambu - bishiyar asparagus, artichokes, barkono, broccoli, farin kabeji, seleri, salatin alkama, Brussels sprouts, cucumbers, eggplants, radish, Peas, tumatir da zucchini. Sa'an nan - legumes: turkish Peas, wake, lentils. Har ila yau, wasu 'ya'yan itatuwa da berries - apples, apricots, strawberries, melons, cherries, almuran, kafan, kiwi, peaches, mandarins, pears, sabo ne pineapples, blackberries.
- GI na matsakaicin hali shine abincin naman alade, shinkafa marasa sarrafawa, burodi ɗaya, yayin da babban sukari ne, gurasa fari, dankali da fari gari.
- Ayyukan da ke dauke da GI sun maye gurbin sunadarai - kifi, kaza, nama, wasa, qwai, yogurt, da kuma ƙananan ƙwayoyin da ba za a yi ba. - zaitun ko man fetur, da kwayoyi da kifi mai kifi.
- Kar ka manta game da rabon 30% - 70%, tun da yake yawancin abincin da yake takawa don raunin nauyi yana da mahimmanci. Wannan rabo yana nuna yawan sunadarin sunadarai - fats da abinci tare da GI maras nauyi, wanda kuka hada a cikin menu.
- Ku ci sau da yawa. Ƙananan abincin da ke cikin ƙananan abinci, wanda ke dogara ne akan tsarin ƙaddamar da abinci mai yawan ƙwayar jiki don nauyin hasara, yana riƙe da ƙarfin ku a babban matakin. A cikin layi ɗaya, wadataccen samfurori masu amfani da zasu taimaka wajen jin dadin jiki na dogon lokaci.
- Yi farin cikin ƙwaƙwalwar ƙura. Maimakon "dayan kyauta" guda ɗaya, ba da damar cin abinci mai yawa daga "jerin halaye" a kowace rana.
Ƙarshen tattaunawar game da abinci mai yawan gaske, muna ba da shawarar wani abu mai kimanin gaske - Eva Mentes da Catherine Hale sun bi shi:
Na farko karin kumallo
- Omelette daga kwai 1, yankakken yankakken nama da namomin kaza, yankakken gurasa guda 1.
Na biyu karin kumallo
- 1 kirim mai tsami da 1 apple.
Abincin rana
- 2 cakuda eggplants.
Bayan maraice
- 1 matsakaiciyar pear da 10 tonsils ko kwayoyi.
Abincin dare
- 200 grams na Boiled broccoli tare da gasa salmon da kuri'a na m ganye.