Mutane da yawa suna damuwa game da lafiyarsu da alaƙarta da abinci. Sananne ne, kuma ƙari idan kuna bin labaranmu, hakan abincin da muke ci yana da nasaba da lafiyarmu da kuma yawan cututtuka da muke gabatarwa a yau.
Abin da ya sa kenan ƙari da yawa abubuwan abinci ko salon cin abinci suna bayyana waɗanda ke ƙoƙarin samar da mafita ga wannan matsalar. Wataƙila kun taɓa jin kalmomin: keto, ketogenic, paleo, ainihin abinci, ainihin-abinci, da sauransu. Duk waɗannan abokan cinikin suna da caca iri ɗaya akan abincin da ba a sarrafa su ba, cinye abubuwa ta hanyar da ta dace. Wasu daga cikin su, kamar keto, suma suna cin abinci akan ƙananan carbohydrates da samun sassaucin rayuwa. Koyaya, dole ne a tuna cewa maza da mata suna da buƙatun abinci mai gina jiki daban-daban. Saboda haka, hanyar ma'amala da waɗannan salon cin abinci suma daban.
Abincin Keto a cikin mata, sauyawa
Zamu koma musamman a wancan lokacin na canzawa zuwa abinci irin su ketogenic. Lokacin da muka yanke shawarar canza salon cin abincinmu, jikinmu yana fuskantar canje-canje, saboda haka dole ne muyi ƙoƙari mu sanar da kanmu da kyau don yin wannan canjin daidai ko ƙarƙashin kulawar ƙwararren masani. Dole ne kuma mu tuna cewa mata da maza suna da buƙatun abinci mai gina jiki daban-daban, musamman waɗanda aka yiwa alama ta homonu.
Hanyoyin hawan mace na mata sunfi rikitarwa kuma dole ne a kula dasu yayin cin abinci. Dogaro da lokacin sake zagayowar da muke, jikinmu yana buƙatar ƙari ko nutrientsasa na gina jiki, muna jin yunwa ko ƙasa da haka. Muna ba ku shawara ku duba abubuwanmu:
Yanzu bari mu ga waɗanne matakai ne masu mahimmanci don daidaitaccen canji zuwa abincin keto a cikin mata:
Ku ci karin mai
Da farko dai, cin kitse mai lafiya na makonni 3 na farko. aƙalla, daga baya za mu ci ƙananan mai. Yayin canzawa yana da mahimmanci a ci ƙwayoyin mai lafiya fiye da al'ada saboda dalilai da yawa:
- Jikinmu na iya cire makamashi daga tushe guda biyu: glucose da ƙoshin lafiya. Lokacin da aka haife mu an tsara mu don cire ƙarfi daga kitse. Koyaya, yayin da muke ƙara yawan abincin da ake jujjuya su zuwa glucose a jikinmu, kamar su carbohydrates ko sukari, canjin mu yana canzawa kuma yana ƙarewa ne kawai samun ƙarfi daga glucose. Ta canza canjin yanayin ta wannan hanyar, ya zama dole a cinye makamashi fiye da yadda ake buƙata.
- Muna hana samun ƙarancin caloric. Bari mu daina ƙidaya adadin kuzari, ba mu son cin ƙananan ƙwayoyin kuzari kuma mu sami matsalolin hormonal.
- Fat suna taimakawa wajen cika mu kuma abin da muke ci shine mafi ƙarancin ƙwaƙwalwar mu. Saboda haka, Abincin mai yana taimakawa kwakwalwar mu dan rage yawan kuzari da suga.
Kada ku ƙuntata adadin ko ƙididdigar adadin kuzari
Kada mu bar yunwa. Dole ne mu ƙidaya adadin kuzari ko yawa, dole ne mu cika kanmu. Ku ci ainihin abinci, cikin abin da wannan salon cin abincin yake ba da shawara, matuƙar kuna jin yunwa kuma ku ci ƙoshin jin daɗi. Idan muka fara cin ƙasa da abin da muke buƙata, abin da za mu cimma shi ne cewa jikinmu da ƙwayoyin jikinmu musamman suna cikin damuwa.
Wasu mutane sun rasa sha'awar su yayin miƙa mulki. Wannan ba matsala bane. Akwai kuma wadanda ke jin yunwa. Ba matsala ma. Ananan kadan jikinmu zai daidaita kansa kuma zai san yadda za a nemi ainihin abin da yake buƙata.
Kada ku yi sauri a kan miƙa mulki
Yana da kyau sosai ayi azumi mara lokaci, amma bai kamata ayi ba yayin da muke cikin canji. Idan muna son yin azumi, zai fi kyau a riga an kafa mu a wannan salon cin abincin.
Ku ci abinci mai gina jiki
Baya ga cin mai a cikin lafiyayyun ƙwayoyi yana da mahimmanci bawa jiki abinci mai wadataccen sinadaran da yake bukata. A saboda wannan dalili, yana cinyewa: ƙwai, nama (musamman masu ja), gabobi, kifi mai ƙanshi, romon kashi, collagen, da sauransu
Duk waɗannan abinci suna sa mu ƙara samun gamsuwa saboda jikinmu yana karɓar dukkan abubuwan gina jiki da yake buƙata sabili da haka ba zasu nemi mu ƙara cin abinci ba.
Wataƙila kuna iya sha'awar: Bishiyar ƙashi, 'kayan cin abinci' wanda dole ne ku haɗa a cikin abincinku
Ba lallai bane kuyi sauri, miƙa mulki ne, tafi kadan da kadan
A hankali zaku iya kawar da wasu abinci kamar su kek, sugars ... kuma a hankali cire waɗancan abinci waɗanda ke cutar da lafiyarmu yayin da muke haɗa ƙarin abincin da aka bada shawara abinci mai gina jiki.
Ba lallai ba ne cewa ka sanya alama ga wata ɗaya don yin miƙa mulki, zai iya zama mafi tsayi, matuƙar ka ci gaba kuma da zarar ka sami damar cin abinci yadda ya kamata, kula da irin abincin.
Ku ci da hankali
Abu mafi mahimmanci shine saurari jikinmu kuma ku san yawan adadin da muke buƙata, lokacin da muke buƙatar cin abinci (Dole ne ku sake lura da yunwa kuma idan muka ji an koshi).
Bayan lokaci zamu san ko muna buƙatar ƙarin abinci tare da wasu ko wasu abubuwan gina jiki.
Ku ci furotin
Sunadaran shine zama dole don aikin daidai na jikin mu. Muna buƙatar cikakken sunadaran dabba don ƙirƙirar tsokoki, tsakanin sauran ayyuka.
Don ƙarin koyo game da irin wannan abincin kuma, a sama da duka, san yadda ake bambanta shi da abincin paleo, muna ba da shawarar karanta labarinmu: Keto da Paleo suna cin abinci: bambance-bambance
Wataƙila ku ma kuna sha'awar:
- Tsarin insulin Menene shi? Ta yaya zan sani idan ina da shi?
- Kayan zaki na wucin gadi, kayan zaki na duniya da kuma maye gurbin sukari gaba daya. Me za'a dauka?
- Me yasa yakamata ku hada da sinadarin collagen a cikin abincinku na yau da kullun
Baya ga canza salon cin abincinmu, yana da kyau mu motsa, dole ne mu guji zaman kashe wando. Kuma mafi mahimmanci, da zarar mun sami damar yin canjin, dole ne mu kula da shi don samun walwala da lafiyar jikinmu duka. Kuma ka tuna, saurari jikinka.
Da zarar an canza miƙa mulki, za mu ga yadda jikinmu ke ci gaba da kyau, da sauƙi, da jin daɗin rayuwa kuma zamu ma kamu da rashin lafiya tunda har ila yau muna yiwa tsarin garkuwar jikinmu dacewa da wannan canjin na abinci. Wannan jin zai kara tsawon watanni kuma har ma za mu ci gaba da lura da kyautatawa tsawon shekaru.