Tare da hanyoyi daban-daban na rage cin abinci a can, zai iya zama da wuya a zabi abinci mai kyau na asarar nauyi.
Akwai dubban nau'ikan abinci, wasu daga cikinsu suna taimakawa rage cin abinci, yayin da wasu ke ba da gudummawar haɓakar nauyi da haɓakar cholesterol.
Tambayar ita ce, kuna so ku ci abincin da aka fi so da kuma dadi kuma a lokaci guda taimakawa wajen rasa nauyi? A cikin wannan labarin, za mu san abincin da ake kira “abincin Luqaimat.” Menene? Bari mu koyi game da mafi muhimmanci fasali da kuma muhimman shawarwari don bin wannan abincin.
Ci gaba da karatu.
Menene abincin Luqaimat?
Akwai tambayoyi da yawa game da abinci nawa ya kamata mu ci don taimakawa wajen rage kiba, kuma tare da abincin Luqaimat, wanda ke mayar da hankali kan yawan abincin da muke ci tare da rarraba su tsawon yini, za ku ci komai ba tare da hana kanku abincin da kuke so ba. kuma a lokaci guda cinye manyan adadi takamaiman.
Kamar yadda muka ambata a baya, akwai hanyoyi da yawa na rage kiba, amma wasu daga cikinsu suna bukatar tsayayyen abinci, wanda hakan kan sa mutum ya gaji, yayin da abincin Luqaimat ya sha bamban kuma hanya ce da ake iya amfani da ita cikin sauki.
Menene fa'idar abincin Luqaimat?
Akwai wasu fa'idodin bin abincin Luqaimat, kuma wannan tsarin yana da nufin inganta rage kiba.
- A hankali rage kiba ba tare da hana mutum abincin da ya fi so ba.
- Ana iya bin abincin Luqaimat har tsawon rayuwa saboda bai dogara da ƙayyadaddun tsarin abinci da abinci ba.
- Ba a keɓe takamaiman lokacin abinci na Luqaimat ba, amma zai ci gaba da mutum har sai ya sami sakamakon da ake bukata.
- Abincin legumes na iya taimakawa rage haɗarin nau'in ciwon sukari na XNUMX da ciwon haɗin gwiwa.
- Tun da wannan abincin yana sa mutum ya ci dukan abubuwan gina jiki, rashin abinci mai gina jiki ba zai faru ba idan aka kwatanta da wasu hanyoyin cin abinci.
Abincin Luqaimat daki-daki
Wasu na iya tambayar me Luqaimat ke nufi? Yana cin abinci kaɗan ne yayin cinye duk abubuwan da ake buƙata don jiki.
Misali, zaku iya cin daya daga cikin 'ya'yan itacen da kuka fi so, cakulan cakulan (zai fi dacewa duhu cakulan), goro 5, da kuma yanki na gurasa mai launin ruwan kasa, ana maimaita wannan duk bayan sa'o'i biyu, kuma nau'in 'ya'yan itace ko goro na iya bambanta.
Abin da ke biyo baya shine amfani da abincin Luqaimat a tsawon yini:
- اDon karin kumallo: Yankakken gurasar hatsi tare da dafaffen kwai da cukui mai ɗanɗano ko ɗan ɗanɗanon wake na fava da aka ɗiba da man sunflower da ruwan lemun tsami.
- Bayan rana (kimanin awa biyu bayan karin kumallo): 'Ya'yan itace kamar apple, orange, guava, ko kowane irin kayan lambu.
- Kafin abincin rana: Hatsi 5 na goro, za a ci a hankali (kwayoyin 2 kowane rabin sa'a, misali).
- اdon abincin rana: Matsakaicin farantin salati, yanki na nama maras kyau, ƙirjin kaza ko kifi, tare da ɗan ƙaramin adadin shinkafa (kimanin cokali 3-4 na shinkafa) ko taliya.
- Abincin dare: kofin yogurt mara kitse.
Hakanan zaka iya cin ɗan ƙaramin kek, basbousa, ko soyayyen faransa (yatsu 5).
Luqaimat tsarin abinci
Abincin Luqaimat yana ba ku damar cin duk abin da kuke so, idan dai yana da ƙananan yawa da kuma ƙananan raƙuka a kowace rana.
Abubuwan da ke biyo baya shine tsarin da ya dace don abincin Luqaimat, wanda za'a iya bi cikin sauƙi kuma zai taimaka wajen rage kiba, wannan jadawalin yana da kwanaki 3 kuma ana maimaita shi a cikin tsari guda tare da abinci iri-iri, kuma za mu koyi game da wannan.
Ranar farko
- karin kumallo: Dafaffen kwai tare da biredi mai ruwan kasa kwata ko rabin kofi na wake fava, da kofi ko Nescafe da madara (kofin madara kwata).
- Abincin rana (kimanin sa'o'i biyu zuwa uku bayan karin kumallo)Rabin kofi na chickpeas ko apple.
- abincin rana: Ƙananan kopin salatin tare da yanki na gasasshen kaza ko nama a cikin tanda.
- Abun ciye-ciye: Karamin cakulan girman yatsa (muna nufin cakulan duhu).
- Abincin dare: Kwayoyi 6-7, gyaɗa kaɗan, ko yogurt tare da ƙara ruwan 'ya'yan itace lemun tsami.
Abin lura: Zai yiwu a bambanta cin kifi a lokacin abincin rana, idan an gasa shi ko a cikin tanda, da kuma cin miya mai haske a lokacin abincin dare maimakon goro ko yogurt.
rana ta biyu
- karin kumallo: Omelette qwai tare da kwata na gurasar launin ruwan kasa, da kofi.
- tsakar rana: 'Ya'yan itacen mango ko apple ko peach 2.
- abincin rana: Kofin salatin kayan lambu tare da gasasshen kaza.
- Abun ciye-ciye: 6 hatsin goro ko kwata kwata na gyada.
- abincin dare: Kwata na gurasar launin ruwan kasa tare da cuku tare da letas ko kokwamba.
rana ta uku
- karin kumallo: Dafaffen kwai tare da kwata kwata na bulo mai ruwan kasa da kofi.
- tsakar rana: Kofin kwata na humus.
- abincin rana: Kofin salatin da aka yi da alayyafo, namomin kaza da cuku.
- Abun ciye-ciye: 2 yanka na kukis na oatmeal (dukkan hatsi)
- abincin dare: Ƙaramin kofi na yoghurt mai tsami tare da 'ya'yan itatuwa.
Abin lura: Kuna iya cin rabin kofi na shinkafa (basmati) ko taliya tare da yanki na kaza ko nama a lokacin abincin rana, kuma za a iya raba salatin kayan lambu a ci a matsayin abun ciye-ciye a lokacin abincin dare.
Diet Luqaimat digo nawa a kowane wata?
Kamar yadda aka ambata a sama, abincin Luqaimat bai dogara da adadin adadin kuzari ba, amma akan yawan abinci.
Gabaɗaya, kowane abinci yana buƙatar ku ci abinci kaɗan, musamman masu sauƙin carbohydrates da sukari.
Rage kiba bayan amfani da abincin Luqaimat na iya dogara da yin taka tsantsan don cin abinci da yawa da iri-iri ba tare da hana kanku ba.
Alal misali, mutumin da yayi nauyi fiye da 100 kg zai iya rasa tsakanin 2-5 kg kowace wata.
Abincin Luqaimat Nawa ne a kowane mako?
Duk nau'ikan abinci na iya buƙatar haƙuri da juriya don cimma sakamako mai kyau.
Tare da abincin Luqaimat da iri-iri na abinci, ba za ku ji gundura ba, kuma ana iya kaiwa ga ma'aunin nauyi a cikin ƙaramin lokaci.
Cin ƴan cizo a cikin abinci da kai kusan abinci biyar na iya kawar da nauyin da ya wuce kima, kimanin kilogiram 1 a mako ɗaya ko ƙasa da haka, kuma wannan ma ya danganta da ainihin nauyin mutum da matakin motsa jiki da yake yi.
Abincin Luqaimat ga mata masu juna biyu
Cin abinci mai kyau yana da muhimmin sashi na rayuwa mai kyau, amma wannan yana da mahimmanci musamman idan kuna da ciki.
Abincin Luqaimat zai iya taimaka maka samar da abubuwan gina jiki da kuke buƙata yayin daukar ciki don lafiyar ku da lafiyar tayin ku.
Da farko zan ambaci abinci mafi mahimmanci daga rukuni biyar waɗanda mace mai ciki ke buƙata:
- Kayan lambu da legumes
- burodi da hatsi
- Madara da kayayyakin kiwo
- Nama, kaji da kifi
- 'ya'yan itace
Bayani mai mahimmanci: Duk abincin da ke dauke da furotin yana taimakawa ci gaban tayin, don haka mace mai ciki yakamata ta cinye furotin na dabba da kayan lambu, duka biyun suna da mahimmanci ga lafiyar ku da lafiyar yaron.
Abin da ke biyo baya shine abincin mata masu juna biyu
- Ana cin kayan lambu irin su karas, seleri, ko cucumbers, da kofuna 2 na salati, ɗaya a lokacin abincin dare, na biyu kuma a lokacin abincin dare.
- Ƙwai ko wake mai ɗanɗano tare da kwata na gurasar launin ruwan kasa don karin kumallo, kuma babu rashin amincewa da cin cucumber ko latas.
- Apricots, ɓaure, plums, peaches, apples, lemu, mangoes, 'ya'yan itace kowane iri ana ci a matsayin abun ciye-ciye.
- Za a iya shan hatsin karin kumallo tare da madara a cikin adadin kofi ɗaya kawai.
- Miyan kayan lambu da wake tare da yanki na kaza ko nama don abincin rana.
- Girkanci mara kiba ko yoghurt na fili don abincin dare.
- Kofin kwata na dafaffen chickpeas azaman abun ciye-ciye.
- Rage cin shinkafa da taliya, kofi 1/2 kawai ya isa.
- Dankaramin dankalin turawa daya gasa, ana ci kamar awa biyu bayan karin kumallo.
- Ƙananan cakulan ko alewa.
Abin lura: A cikin abincin Luqaimat, mace mai ciki ta ci kusan gram 65 na nama ko kaza kowace rana, ta ci gram 100 na gasashen kifi fillet ko kifi, da giram 30 na goro ko tsaba.
Abincin Luqaimat ga iyaye mata masu shayarwa
Mace mai shayarwa yawanci tana raguwa tsakanin adadin kuzari 500-700 a kowace rana, don haka rage kiba cikin aminci yayin shayarwa yana buƙatar shawarwari daga likita game da adadin adadin kuzarin da take buƙata kowace rana.Ni kaina ina ba da shawarar bin abincin Luqaimat ga mata masu shayarwa waɗanda suka sami kusan 10. -20 kilogiram na nauyin nauyi, in ba haka ba za ku buƙaci tuntuɓar likita na musamman don haɓaka tsarin abinci mai gina jiki mai dacewa.
Don kiyaye nauyin da ya dace yayin shayarwa, iyaye mata masu shayarwa na iya buƙatar cinye karin adadin kuzari 450 zuwa 500 kowace rana.
Mai zuwa shine tebur mai sauƙi don auna adadin adadin kuzari da ake buƙata kowace rana kafin bin abincin Luqaimat yayin shayarwa:
- 2250 - 2500 adadin kuzari kowace rana a cikin yanayin ƙarancin motsa jiki.
- 2450 - 2700 adadin kuzari kowace rana, matsakaicin aiki na jiki.
- 2650 - 2900 adadin kuzari don rayuwa mai aiki.
Da zarar ka tantance adadin adadin kuzarin da mace mai shayarwa za ta ci, to zai yi sauki a rika amfani da abincin Luqaimat yayin shayarwa lafiya.
Mafi mahimmancin abinci a cikin abincin Luqaimat ga mata masu shayarwa sun haɗa da:
- Duk hatsi
- 'Ya'yan itãcen marmari (iyakance inabi, dabino ko mangoes saboda yawan sukarinsu)
- Duk nau'ikan kayan lambu
- Lean furotin
Hakanan ya kamata a guji waɗannan abinci yayin abincin Luqaimat yayin shayarwa:
- farin burodi
- Biscuits, kek da duk kayan da aka toya kamar su croissants, pates, da sauransu.
- Rage taliya da shinkafa da yawa (ana iya cin shinkafa basmati, amma a cikin ƙananan yawa).
Abincin Luqaimat Sally Fouad
Akwai ingantaccen abinci don abincin Luqaimat daga masanin ilimin abinci mai gina jiki Sally Fouad, wanda ta gwada kanta don kiyaye nauyinta.
- Breakfast: dafaffen ƙwai ɗaya ko biyu ko omelette tare da kowane irin kayan lambu.
- Abun ciye-ciye: ɗan ƙaramin hantsi na popcorn ko goro.
- Abincin rana: salatin kaza a cikin man zaitun tare da kwata na gurasar launin ruwan kasa.
- Abun ciye-ciye: kowane irin 'ya'yan itace.
- Abincin dare: kofin yogurt tare da ruwan 'ya'yan itace lemun tsami da aka saka ba tare da ƙara wani abin zaki ba.
Abin lura: Yana yiwuwa a bambanta da cin miya mai lentil tare da gasasshen burodi don abincin rana, ko oatmeal tare da kirfa don abincin dare, da sauransu.
Abincin Luqaimat na Dr. Muhammad Al-Hashemi
Ra'ayin abincin Luqaimat na Dr. Muhammad Al-Hashemi, Farfesa a fannin Kiba a Faculty of Medicine, Jami'ar Alkahira, ya dogara ne akan cin abinci kaɗan ko ramuka tare da karuwa a yawan abinci kuma a rarraba tsawon yini.
Har ila yau, abincin Luqaimat yana sanya ku ci komai, kuma ya haɗa da abincin da ake kira "abincin jin dadi" wanda za ku iya ci duk abin da kuke so, amma a cikin 'yan kadan. a raba luqaimat 5 ana maimaita duk bayan awa biyu ko uku.
- Kowane irin kayan lambu, hatsi daya
- Kowane irin 'ya'yan itace, 'ya'yan itace daya
- Yanki na pizza
- Hannun hatsin masara
- Cokali 2 na kowane irin ruwan 'ya'yan itace, a raba su cizo 5, za a iya ƙara sukari, kamar cokali 3, a rarraba shi sau biyar.
- Kofin Nescafe tare da madara
- Rabin kofi na salatin
- Fakitin yogurt
- 5 guda na biscuits
- Karamin kayan zaki, kamar kunafa, girman yatsa
- Rabin karamin kofi na ice cream
- Rabin kofi na miya ko noodles
- Rabin kofi na kankana, cantaloupe, ko cantaloupe
- Karamin gwangwani na tuna
- Kowane irin sanwici da aka shirya don ci
- Raka'a 3 na kowane nau'in shaye-shaye, kamar zucchini ko eggplant
- Rabin karamin kofi na wake
- Rabin kofi na shinkafa da madara
- Karamin biredi
- 3-5 hatsi na kwayoyi
- 5-10 hatsi na gyada
- Boiled qwai ko omelette
A cikin abinci mai daɗi, zaku iya cin ɗan ƙaramin cakulan, kek, ko kowane abincin da kuka fi so.
Kamar yadda Dr.
Muhammad Al-Hashemi Kafin a ci abinci na Luqaimat, a sha ruwa kofi biyu kafin kowane abinci da bayan kowane abinci, kuma mu tuna cewa abincin Luqaimat yana kusan kowane awa biyu ko uku.
Tsari biyu
Wannan tsarin da ake kira luqaimat biyu, ya dogara ne akan cin abinci da yawa haka nan, kuma ana raba su tsawon yini kamar yadda ake cin abinci na luqaimat.
Misali, ana iya cin allunan taameya daya kwata kwata da kowane irin kayan marmari, ko kuma a rika cin fawa cokali 2 tare da kwai da tumatir ko cucumber.
Hakanan zaka iya cin yankakken kaza ko nama tare da rabin kofi na salatin da kwata kwata ko shinkafa cokali 3.
Gwajin cin abinci na Luqaimat
Akwai mutane da yawa da suka gwada abincin Luqaimat don rage kiba, kuma sun yaba da wannan tsarin.
Kuma daya daga cikin gwaje-gwajen da aka yi shi ne na wata mace da ke fama da matsanancin kiba bayan ta haihu har ta kai kilogiram 100 kuma tsayinsa ya kai 158 cm.
Wannan mata ta bayyana cewa ta fara fama da matsaloli da dama kamar wahalar tafiya da radadin kafafu da bayanta saboda yawan nauyin da take da shi, wanda hakan ya sanya ta nemo hanyar cin abinci.
Bayan haka, na karanta game da abincin Luqaimat na Dr. Al-Hashemi, wanda ya taimaka matuka wajen rage kiba har sai da ya ragu zuwa 70 kg bayan kimanin watanni 3 na bin wannan abincin.
Lalacewar abincin Luqaimat
Yawancin nau'ikan abinci na iya buƙatar ku na dogon lokaci don rasa nauyi, kuma wannan ya dogara da ainihin nauyin ku, tsayi da aikin jiki.
Kuma a cikin abincin Luqaimat, ba ya barin saurin kawar da kiba, sai dai yana ɗaukar lokaci mai tsawo, wanda ke sa wasu mutane su ji rashin jin daɗi da gundura saboda rashin saurin sakamako.
Duk da nasarar cin abinci na Luqaimat, amma a matakin kaina, na gano cewa cin duk wani nau'in abinci kamar abinci mai sauri, kayan zaki, da kuma abinci da aka sarrafa ba su da lafiya kwata-kwata, baya ga wasu na iya samun wahalar cin abinci kadan. daga cikin waɗannan abincin kuma ba tsayayya ba, wanda ke sa su cinye adadi mai yawa Ya fi girma.
Muhimman shawarwari don bin abincin Luqaimat
Rage nauyi da rage cin abinci masana'antu ce mai cike da jayayya da hanyoyin da ba za su dace da wasu mutane ba.
Yayin da ake bin abincin Luqaimat, akwai wasu mahimman shawarwari waɗanda ke taimakawa wajen samun nasarar wannan abincin ko kowane irin abinci:
- A sha ruwa mai yawa, musamman kafin a ci abinci. Ruwa yana haɓaka metabolism da kashi 20-30%, wanda ke taimakawa ƙara yawan adadin kuzari, kuma dole ne a bi wannan a cikin abincin Luqaimat.
- Cin ƙwai don karin kumallo: Kwai yana dauke da adadin furotin mai yawa, kuma cin su don karin kumallo yana taimakawa wajen rage kiba da sauri da kuma kawar da kitse mai yawa.
Amma ina ba da shawarar shan dafaffen ƙwai don samun sakamako mai kyau. - Shan kofi: A cikin abincin Luqaimat, ana ba da izinin Nescafe da kofi, amma yawancin kofi ba shi da sukari ko duk wani abu, mafi kyau, musamman ga waɗanda suke so su rasa nauyi.
- Gano adadin adadin kuzari na yau da kullun: Abincin Luqaimat ya dogara ne akan cin abinci kaɗan, kuma wannan yana da amfani wajen rage kiba.
Koyaya, ƙidaya adadin kuzari, adana wasu hotuna na abinci, da sanin adadin adadin kuzari a cikin rabin kopin shinkafa ko salatin zai iya taimaka muku cimma sakamako mafi kyau da sauri. - Ku ci karin fiber: Kwararru kan abinci mai gina jiki a koyaushe suna ba da shawarar ƙara yawan amfani da fiber, wanda ke taimakawa ƙara yawan gamsuwa da lafiyar tsarin narkewar abinci.
Don haka, yayin bin abincin Luqaimat, an fi mayar da hankali kan kayan lambu da 'ya'yan itatuwa masu arziki a cikin fiber.
