Dangane da binciken da aka gudanar, misali cin 'ya'yan itace don karin kumallo ba zai dace ba, kazalika cin taliya don abincin dare tun jiki baya buƙatar waɗannan abubuwa mai gina jiki a waɗannan lokacin. Kuma menene yakeyi idan baya bukatar sa? Yana ba assimilate amma Stores. Kafin shiga cikin cikakkiyar tambayar tare, muna son bayar da shawarar bidiyo tare da abinci mai antioxidant bazai taɓa rasa tebur ba kuma a cikin abincinku.
Yaya aikin cin abinci mai gina jiki?
A cewar Dr. Delabos, da abinci mai gina jiki kunshi a mangiare duk abinci, amma a lokutan rana lokacin da akafi buƙatarsu, don biyan bukatun makamashi kowace rana ta jiki, ba tare da an ajiye abinci da kitse a wasu sassan jiki ba, suna fifita tara ƙarin fam.
Bukatun halitta na ɗan adam an rubuta a cikinkwayoyin, wanda sakamakon haka ya ɓoye yayin rana, cikin tsari da lissafi, abubuwa daban-daban (enzymes da hormones) da nufin haɗa wannan ko kuma irin abincin.
Dangane da ɓoye-ɓoye na enzymatic na jiki, abinci mai gina jiki hanya ce mai lamba wanda ke buƙatar amfani da abinci a takamaiman abinci da haramcin wasu. Ban da yogurt da madarar shanu (wanda ke dauke da lactose da jiki ba zai iya narkewa ba), ba a hana abinci, e babu buƙatar ƙidaya adadin kuzari ko don binciko ƙwayoyi da sukari. A takaice, ta hanyar amfani da tsarin abinci na chronobiological, kuna cin wadatarku da (kusan) komai!
Menene sakamakon tsammanin daga cin abinci bisa ga tsarin abinci na yau da kullun?
- Samun nauyin ku mai kyau
Abincin abinci mai gina jiki da farko shine don kawar da kilo maras amfani, saboda tarin mara amfani na abubuwan gina jiki marasa haɗuwa. Ta hanyar bin wannan ra'ayi zuwa wasika, yakamata ku isa da kiyaye nauyinku mai kyau.
- Gyara jikin duka
Baya ga raunin nauyi mai sauƙi, wannan hanyar kuma tana nufin sake daidaita silhouette. Don haka, a cewar Dokta Delabos, sifar jiki za ta nuna irin abincin da ake ci: kayan lambu da yawa za su ba da kwankwaso da cinyoyi da yawa, nama da yawa zai ba da nono da kafaɗa da yawa, yawan sitaci zai ƙara ciki.
Cin abin da kuke buƙata lokacin da kuke buƙatarsa, a cewar likitan, babu sauran ƙwanƙwasawa, tsawon rai masu lanƙwasa masu kyau!
- Inganta lafiyar ku
A ƙarshe, Dr. Delabos ya bayyana cewa ta bin wannan hanyar zaku iya inganta lafiyar ku ta hanyar yaƙi da matsaloli kamar ciwon sukari, cholesterol, hauhawar jini.
Abin da za ku ci da rana
Wanne abinci don wane abinci? Yaya game da dubawa da kyau akan abinci mai gina jiki da daidaita abincinku ba tare da hana kanka kanka ba? Koyi don bin bambancin abinci, game da wasu dokoki. Wannan hanyar tana mai da hankali kan Ba a kula da abinci guda biyu a yau: karin kumallo da kayan ciye-ciye.
Na farko dole ne ya zama mai yalwa da mai (cuku, burodi, man shanu, salami ...) kuma na biyu dole ne ya ƙunsa sugars ('ya'yan itace da abubuwan da suka samo asali, cakulan ...) e kitsen kayan lambu (tsabar mai, avocado, zaitun ...).
Abincin rana da abincin dare kunshi abinci daya. Sugara sugars, kek, ruwan inabi da kayan zaƙi a gaba ɗaya ba su da wuri a cikin wannan shirin, amma suna abinci guda biyu ba'a yarda kowane mako.
- Wani karin kumallo mai wadataccen mai
Kowace safiya, jiki yana gida 3 enzymatic ɓoyewa: insulin, da nufin karɓar abincin da ake buƙata na carbohydrate zuwa aiki na gabobin da zarar ya farka; da lipase, an yi niyya don yin amfani da ƙwayoyin da aka yi amfani da su don samar da ganuwar ƙwayoyin halitta; da protease, da nufin inganta sunadaran da ake amfani dasu don samar da kwayar halitta.
Don haka yayi kyau tare da mai, amma ba kowane irin abinci mai mai mai ba. Me za ku ci? Mun yarda da kanmu a cuku, sabo ne idan zai yiwu, sab thatda haka, bai yi kiba sosai ba, del sabo burodi ko soyayyen mai, mai zaki ko mai gishiri - ko, mafi kyau, ɗaya margarine na kayan lambu don '' mai kyau '' - da ɗaya ruwan zafi (ba tare da madara da sukari ba).
Misalin menu: 100 g cuku + 70 g burodi + 20 g na man shanu + abin sha mai zafi ba tare da madara ba kuma ba tare da sukari ba.
- Abincin rana mai dadi
Ana kiyaye kariya da amylases a lokacin abincin rana don tara sunadaran salula da kiyaye tanadin furotin, saboda haka ya zama dole bi lafiyayyen abinci, kamar yadda wadannan abubuwan suke taimakawa wajen sarrafa sinadarin gina jiki. Me za a ci? Farin nama, kifi ko kwai. Add karamin kwano na abinci mai sitaci (taliya, shinkafa, bulgur, polenta ...) sanyi ko zafi, tare da man shanu, vinaigrette ko fili!
Misalin menu: 250 g nama ko kifi 250 g, shima a cikin miya ko kwai 3 ko 4 a omelette, dafaffen, cakulan, + karamin kwano daya na kayan kwalliya (taliya, shinkafa, dankakken dankalin turawa, dankalin turawa), shima tare da man shanu ko 1 g na burodi.
- Abincin sukari
A tsakiyar rana, a insulin karu, wanda manufar sa shine amfani da sugars don biyan gajiya da ke tattare da aikin gabobi. Dalilin abun ciye ciye kuma shine hana yawan cin abincin ku don kar ku hanzarta cin abincin dare, wanda dole ne ya zama mai haske sosai. Me muke ci? Kadan daga duhu cakulan ko kuma mai kyau handfulanƙara da ƙanƙara ko almond, zaku iya ƙarawa sabo ne 'ya'yan itace, 2 gasa apples ko biyu gilashin ruwan 'ya'yan itace na halitta ba tare da kara sukari ba.
Misalin menu:
- 30 g na cakulan mai duhu
- 1 ƙaramin kwano na tsaba (walnuts, hazelnuts, pistachios ...)
- 1 ƙaramin kwano na zaitun
- 1 ƙaramin kwano na 'ya'yan itacen busasshe (raisins, apricots, prunes ...)
- 2 gasa apples tare da matsawa, zuma, maple syrup ..
- 2 manyan tabarau na ruwan 'ya'yan itace na halitta.
- Abincin dare mara nauyi
Lokacin da maraice ya zo, da wuya babu sauran ɓoyayyen narkewar abinci, wanda ke jinkirta shigar da abinci. Kuma tunda munyi amfani da kadan ... muna adanawa! Me muke ci? Mun zabi kifin mara kyau, abincin teku (yadda ake so) ko farin nama (ba tare da miya ba) da karamin kwano na kayan lambu (mai yuwuwa da man zaitun dash). Bari mu sanya shi cikin aiki!
Misalin menu: kifi mara kyau ko abincin teku yadda ake so ko 120 g na farin nama, ba tare da miya + 1 kwanon ganye na kayan lambu, mai yuwuwa da vinaigrette.
Lokaci: menus na mako
Babu ainihin girke-girke na abinci mai gina jiki: kawai game da cin abincin da ya dace a lokacin da ya dace. Babu buƙatar zubar da ma'ajiyar kayan abinci don cika ta da samfuran da ba na al'ada ba!
- Litinin menu
Karin kumallo: 50 g of camembert + 40 g na cuku cuku, 70 g na burodin hatsi, kadan man shanu, zafi unsweetened sha.
Abincin rana: naman agwagwa, daɗaɗɗen kirji ko, ya danganta da yanayi, dafaffun dankali ko guntun atamfa.
Abun ciye-ciye.
farashin: gasashen cod, fennel da seleri a cikin kwanon rufi.
- Menu na Talata
Karin kumallo: 2 ƙananan toast, abin sha mai zafi mara dadi
Abincin rana: Curry mai soyayyen naman alade, tare da omelette da ɗan koren salad
Abun ciye-ciye: 1 ya matse lemu, yatsu guda 1 na kayan ƙwai, ƙaramin apple guda 1 ba tare da an ƙara masa sikari ba
Abincin dare: Kayan kifi (ba tare da burodi ba), salatin kore
- Menu na Laraba
Karin kumallo: Soyayyen kwai guda 2, naman alade guda biyu, yanka burodi da nama mai ɗanɗano, abin sha mara ƙanshi
Abincin rana: Burodin naman shanu da aka yanka, dankakken dankali cikin mai budurwa (rapeseed, zaitun…)
Abun ciye-ciye: shayi na ganye ko shan ruwa, almond guda 1, dabino 6.
Abincin dare: Nakakken naman rago, tumatir cike da ganye.
- Menu na Alhamis
Karin kumallo: 50 g na Roquefort cuku ko 60 g na toma, 70 g na gurasar manoma, ɗan man shanu, zafi mai ɗanɗano abin sha.
Abincin rana: naman alade da shinkafa pilau.
Abun ciye-ciye: shayi na ganye ko kuma detoxifying water, 1 babban dintsi na 'ya'yan itacen 3 (almond, hazelnuts, raisins), kiwi.
Abincin dare: soyayyen da aka dafa tare da leek fondue ba tare da cream ba.
- Jumma'a menu
Karin kumallo: 1 yanki na quiche lorraine, ruwan sha mai ɗanɗano.
Abincin rana: 2 yankakken nama da rago tare da ganye, Basil tagliatelle.
Abun ciye-ciye: shayi na ganye ko detoxifying water, ɓaure 5, almond dozin 1 da ƙwarya.
Abincin dare: wani yanki mai kyau na fil fil a cikin ruwan 'ya'yan kifin kifin, wake kore.
- Menu na Asabar
Karin kumallo: 100 g na cuku na akuya (bushe, sabo ne, log g), 20 g na man shanu, 70 g na burodi na yisti ta halitta, zafi mara dadi.
Abincin rana: Farm gasasshen guinea kaza tare da namomin kaza, soyayyen dankali
Abincin dare: abincin jolly.
- Ranar lahadi
Karin kumallo: 1 karamin kwano na cuku na gida tare da teaspoon 1 na sabon kirim da karamin cokali 1 na yankakken Basil, abin sha mai ɗanɗano mai ƙanshi.
Abincin rana: abincin jolly.
Abincin dare: Steamed steak + julienne na ganye, sautéed zucchini.
