Ofaya daga cikin hanyoyin da zamu iya yi don rasa waɗancan kilo na biyu shine a hanzarta yin sauri. Muna gaya muku a ciki wanda ya kunshi, zamu ga yadda za'ayi shi da kuma irin alfanun da yake kawo mana.
Wannan azumin an fahimta azaman ci gaba da maimaitaccen tsari, ana haɗa lokaci na tsawon lokaci ƙaddara inda takamaiman abinci suke cinye don yin wannan azumi na lokaci-lokaci.
Azumi lokaci-lokaci wani nau'in abinci ne mai kamar sauki, fiye da kowane irin sauri. Ana iya haɗa shi tare da ƙarin abincin yau da kullun, yana kawo fa'idodi amma sama da duka, sakamako.
Lokacin azumi gajere ne kuma mai jurewa, kuma a ranakun da ba azumin ba zaka iya cin duk abincin da kake so.. Idan dai girmama mafi ƙarancin hankali a lokacin cinye su.
Azumi lokaci-lokaci, me ya kunsa
Wannan aikin ya kunshi kasancewa a rana a mako ko biyu a wasu lokuta ba tare da cin abinci ba. Fasaha ce mai tasiri don rasa mai da kiyaye duk tsoka. Ba ma sanya jikinmu cikin haɗari.
An yi nazarin wannan nau'in abinci da azumi Yana taimaka tsawan rai da hana cuta. Kakanninmu suna da ranakun azumi saboda ba sa iya samun isasshen abinci a kowace rana ta mako, saboda haka, jikin mutum yana shirye don waɗannan lokutan azumin saboda, kamar yadda kuka gani, a ɗan canje-canjen da jiki yake son adana kitse.
Waɗannan tanadi sune suke taimaka mana mu rayu a ranakun da muke cin abinci kadan, kodayake yana da mahimmanci a sha ruwa, tunda jiki ba zai iya rayuwa ba tare da ruwa ba.
Azumi ya kasance a yau fiye da yadda zamu iya tunani, a cikin addinin musulinci, suna yin Ramadan, azumin da ke farawa daga fitowar alfijir zuwa faduwar rana. Hanyar tsarkake jiki.
Har wa yau, girmamawa yana kan Hanyoyin abinci "detox" don tsarkakewa da tsabtace jikin gubobiKodayake dole ne mu ce yin irin wannan abincin kawai da nufin kawar da guba babban kuskure ne, tunda jikinmu baya tara gubobi.
Dakatar da cin abinci na kwana ɗaya na iya zama mafi amfani fiye da yadda zamu iya tunani.
Nau'o'in azumin lokaci-lokaci
Babban ra'ayin ba shine a daina cin abinci na tsawon mako guda da yunwa ba, koda kuwa akwai wasu mutane waɗanda ba su sani ba waɗanda ke aikata manyan maganganu.
Idan muka yi azumi fiye da yadda ya kamata, za mu iya yin jikinmu rasa tsoka kuma haɓakar mu ta ragu, za mu ji gajiya, gajiya kuma mai yiwuwa a cikin mummunan yanayi.
Aranar yin azumi na wani lokaci
Wannan nau'in azumi ya kunshi rashin cin abinci na tsawon awanni 24 da kuma sake cin abinci a lokacin da ya so tsawon awanni 24. An gudanar da karatu tare da beraye kuma sun bayar da kyau sakamako mai kyau don nauyin ku, kiba mai nauyi da tsawon rai.
Koyaya, idan mutane suka aikata hakan, zasu iya samun fa'idodi dangane da yanayin jikinsu tunda sun rasa kitsen da suka rage, amma yana da tsada sosai rashin cin kowane abinci tsawon yini, saboda haka yana da matukar amfani azumi.
An ƙuntata abinci na wani lokaci
Ana yin wannan hanyar kowace rana, gani azumi na kimanin awanni 16s kirga awannin dare da ci ad libitum a cikin zagaye na awa 8. Ana iya sanin shi azaman abincin jarumi, wanda ke haɓaka da cin abinci mai girma a rana.
Nazarin ya yi iƙirarin cewa yana da kyau ga mutanen da ke neman su ƙi nauyi kuma su rasa nauyi da sauri. Sun rasa nauyi fiye da mutanen da suke cin abinci sau uku a rana. La'akari da cewa sun ci abinci iri ɗaya a cikin yini.
Lokaci-lokaci azumi da abinci 5: 2
Irin wannan abincin ya yadu ne daga likitan ilimin kimiyar biochemistry John bernardi. Game da yin azumi kwana daya ko biyu a sati amma ba a jere ba, na tsawon awanni 24.
A wannan lokacin azumi, an shayar da ruwan sha mara nauyi, shayi, infus ko baƙin kofi.
Abincin 5: 2 shine bambancin wannan babban abincin. Kwanaki biyar a mako zaku iya cin abinci kullum, kula da inganci da ƙimar sunadarai, carbohydrates da mai.
Sauran ranakun biyu da suka rage dole ne ku cinye mafi yawan adadin kuzari 500 a rana, ko menene daidai, nono mai kaza da ɗan salatin ba tare da sutura da yawa ba.
Abin da azumi kewayowa yake yi a jikina
Dole ne mu fayyace cewa ba cin abinci bane a cikin kansa, kodayake maƙasudin yana cimma hakan tunda yana taimaka mana rage kiba da kuma rage kiba a jiki.
da kayan abinci na al'ada samar da asarar nauyi cikin sauri, saboda yawan amfani da adadin kuzari 1.800 a rana ya takaita ga 1.200 ko kuma a cikin mawuyacin hali zuwa 1000 a rana. Wannan yana haifar mana da asarar tsoka, mai kiba musamman ma ruwa.
Azumi lokaci-lokaci a halin yanzu yana ɗauka don rage waɗannan adadin kuzari amma ba zuwa rana ba, amma zuwa mako. Adadin da aka rage daga amfani da kalori daidai yake da wanda muke cin abinci a kowace rana, to sai mu tambayi kanmu menene bambanci.
Bambanci Yana zaune cikin ikon jiki don daidaitawa da wannan canjin halaye na abinci. A cikin abincin hypocaloric asalin ƙwayar jiki yana raguwa, sanya jiki amfani da ƙarancin kuzari kuma baya ciyar da adadin kuzari wanda yakamata.
Yayinda ake jinkirin yin azumi yasa basal metabolism baya raguwa kwatsam kuma idan ka sake cin abinci sai ya sake tashi kuma yayi amfani da adadin kuzari da kuzari.
Illolin azumin lokaci-lokaci
Zamu fada muku menene illar da wannan azumin yake haifarwa a jiki.
- Yana yin matakan insulin na jini ya fadi. Bayan awowi 16 na azumi, wannan yana taimakawa ƙona kitse kuma yana ƙaruwa da haɓakar girma, inganta tsarin garkuwar jiki da sabunta juzu'i.
- A cikin gajeren lokaci yana motsawa ƙwaƙwalwar ajiya, yana kare ku daga cututtukan neurodegenerative.
- An tabbatar da cewa cin kaɗan da bambance-bambancen na ɗayan dabarbbai na tsawon rai. Azumi yana kunna sirtuins, wasu sunadarai masu daidaita kumburi da tsufan ƙwayoyin cuta da hana yaɗuwar ƙwayoyin kansa.
- Yana hana kamuwa da cutar sikari ta 2.
- Guji danniya da rage karfin kumburi.
- Ragewa matakan mummunan cholesterol kuma yana ƙaruwa mai kyau.
- Pressureananan hawan jini da triglycerides.
- Amma ga Alzheimer's, an yi nazari a cikin beraye don inganta ƙarfin ƙwaƙwalwar su.
Yadda ake yin azumi lokaci-lokaci
Abu ne mai sauki, kodayake mun bar muku wasu shawarwari don la'akari yayin fara wannan tsaka-tsakin cikin sauri.
- Hanya mafi dacewa don yin wannan azumin shine da dare. Ranar da zaka fara cin abinci ba tare da ka sake ci ba sai washegari da azahar.
- Yayin Azumi sha ruwa ba tare da adadin kuzari ba.
- Fara da rana daya mai azumi a sati, ba kwa son zama kwatsam, ya fi kyau tafiya kadan kadan. Da zarar an daidaita, zaka iya yin kwana biyu a mako amma ba kwanakin jere ba.
- Ranar da zakayi azumi kada kuyi matsanancin wasanni tunda bazaka samu kuzari sosai ba.
Nasihu don la'akari
Don cin nasara tare da wannan azumin, kula da shawarwari masu zuwa don kar faɗuwa cikin yunƙurin kuma samun matsakaicin bayani a hannunka.
- Kada ku yi amfani da wannan azumin don yin binging akan abinci. Abu ne mai sauqi a yi azumi bayan kwana na abinci mai yawa da shagala. Koyaya, ba za ku cimma burin rage nauyi ba, har ma za ku ji ba tare da kuzari ba kuma hakan ba zai haifar da da mai ido ba.
- Dole ne ku yi wasanni. Rashin cinye adadin kuzari da ake buƙata na hoursan awanni kaɗan, daga awowi 16 ko 24 yana sanya tsoka rauni, saboda wannan dalili, yi atisayen ƙarfi. Gudun ranar azumi yana sa jiki baya cin mai amma maimakon haka an cinye tsoka. Yi gajeren zaman motsa jiki mai ƙarfi sosai kafin cin abinci na farko bayan azumi.
- Kula da lokaci. Idan muka yi azumi na sama da awanni 24, za mu iya rasa sinadarin tsoka, rage ƙarancin aiki da ƙara yiwuwar samun wahala daga gare ta. "sakamako mai tasiri" na abinci da samun nauyi ba da niyya ba. Guji abubuwan tsabtace abinci kamar su maple syrup ko albasa, hanyoyi ne kawai na yunwa da sanya haɗari ga jiki.
Tare da duk abin da aka fada a sama, kun koyi ɗan ƙarami game da azumi mara iyaka, yana da mahimmanci a kula kuma a nemi bayanan gaskiya ga kada ku yi kasada.
Idan kana neman rage kiba, nemi taimakon kwararre, a endocrin ko mai gina jiki su ne zaɓuɓɓuka masu kyau don tattaunawa game da ra'ayin yin jinkiri.
Kowane mutum yana da kumburi, tsarin halittar jini, siffa, nauyi da tsawo daban Kuma wataƙila wani abu da ke aiki ga wanda kuka sani ba ya haifar da kyakkyawan sakamako.
Dole ne ku sami ƙarfi don rasa nauyi wannan azumin shine wata hanyar daya gwada shi, idan kunadawo kuma salonku yana ba shi damar gwada wannan jinkirin azumin na tsawon wata daya kuma ga yadda nauyinku ya banbanta.