Abincin kabewa don asarar nauyi: kaddarorin, menu na kwanaki 7 da hanyoyin lafiya don haɗawa da shi

Kabewa kayan lambu ne wanda ya ƙunshi adadi mai yawa abinci mai gina jikiAbinci ne da ake amfani da shi sosai a yawancin mutane tsare-tsaren abinci don asarar nauyi kuma ga mutanen da ke fama da cutar jinkirin narkewasluggish gallbladder da ciwon ciki gaba ɗaya godiya ga santsi da kasancewarsa m mucilages na mucosa mai narkewa.

Bugu da ƙari kuma, kabewa ko kabewa na cikin iyali na cucurbitsKamar zucchini, kankana, kankana, ko kokwamba, ana siffanta shi da shi low caloric cibabban abun ciki na ruwa da dukiyarsa a ciki fiber da antioxidantsWannan ya sa ya zama kyakkyawan kayan lambu don bin abinci mai ƙarancin kalori, sarrafa satiety, da inganta jigilar hanji ba tare da jin yunwa ba.

Idan kuna son wannan kayan lambu Wannan abincin tare da kabewa da karas ya dace da ku.Kuna iya yin shi tsawon kwanaki 7, kuma idan kun bi ta har zuwa wasiƙar, Kuna iya rasa kusan kilo 3Samar da shi yana tare da rayuwa mai aiki da ingantaccen ruwa. Ya kamata ku sha gwargwadon yiwuwar ruwa Idan za ta yiwu, dandana infusions ɗinku tare da mai zaki da kuma yayyafa abincinku da gishiri da ɗan ƙaramin adadin man sunflower ko wasu lafiyayyen man kayan lambu.

Labari mai dangantaka:

Hasken chard da pancakes na kabewa: girke-girke mai sauƙi, lafiya da ƙarancin kalori

Abubuwan kabewa don asarar nauyi da inganta lafiya

Kabewa ko kabewa na ɗaya daga cikin Tauraro kayan lambu a cikin asarar nauyiAbubuwan da ke tattare da sinadirai suna sa ya zama mai ban sha'awa sosai lokacin da kake son rage kitsen jiki ba tare da lalata lafiya ko kuzarin yau da kullun ba.

• Yana ba da gudummawa kaɗan kawai 25-30 kcal da 100 gramsSaboda haka, abinci ne mai ƙarancin kuzari.
• Ya ƙunshi kusan guda ɗaya 90% ruwawanda ke ba da gudummawa ga hydration kuma yana haɓaka da jin danshi.
• Adadin carbohydrates Yana da matsakaici kuma tare da low glycemic loadwanda ke sa ya dace da mutanen da ke da ciwon sukari ko waɗanda ke son guje wa spikes na glucose.
• Madogararsa ce fiber na abin da ake ciwanda ke taimakawa wajen yaƙar maƙarƙashiya, yana daidaita jigilar hanji kuma yana inganta sarrafa ci.
• Yana da arziki a ciki beta carotenes (provitamin A), bitamin C, bitamin E da B bitamin, tare da karfi sakamako na antioxidant da kuma ƙarfafa tsarin rigakafi.
• Hana abubuwan ku potassiumwanda ke aiki azaman diuretic na halitta kuma yana taimakawa ragewa riƙewar ruwa da kumburin, sannan shima yana taimakawa phosphorus da magnesiummahimmanci ga kasusuwa, tsokoki da tsarin juyayi.

Saboda yana da ƙananan adadin kuzari kuma don haka cikawa, ana iya amfani da kabewa don maye gurbin kayan abinci mafi girma kamar dankalin turawa a ciki purees da stews ko gauraye kayan lambu, yana haifar da abinci mai sauƙi tare da ƙarin fiber da micronutrients. Wannan yana rage yawan adadin kuzari na abincin ba tare da rage girman rabo ba, yana taimakawa wajen kiyaye tsarin abinci.

Su dandano mai dadi na halitta Hakanan yana ba da damar amfani da kabewa, kamar dankalin turawa ko kirfa, don zaki da shirye-shirye ba tare da buƙatar ƙara sukari ba, wanda ke da amfani sosai a cikin abincin asarar nauyi wanda ke neman sarrafa sha'awar kayan zaki.

Narkewa, zuciya da jijiyoyin jini da kuma na rayuwa amfanin kabewa

Kabewa abinci ne mai laushi kuma mai sauƙin narkewa don narkewawanda kuma ya kunshi mucilageAbubuwan da ke taimakawa kare rufin ciki. Sabili da haka, wannan kayan lambu shine babban zaɓi ga mutanen da ke da aciditym gastritis ko matsalolin narkewar abinci akai-akai.

Wadanda ke fama da hauhawar jini Za su iya haɗa wannan sinadari a cikin girke-girke ba tare da wata matsala ba, tun da abinci ne low sodium kuma mai arziki a cikin potassium. Wannan hadin yana inganta daidaiton ruwan jiki da kuma taimakawa wajen sarrafa... karfin jini kuma yana taimakawa wajen kulawa tsarin zuciyaBugu da ƙari, kabewa yana bayarwa magnesio, Mahimmin ma'adinai don aikin tsoka, bugun zuciya da tsarin damuwa.

Kabewa kuma kyakkyawan sinadari ne magance anemiasaboda yana samar da baƙin ƙarfe na tsire-tsire da sauran ma'adanai waɗanda ke taimakawa rage ƙarancin ƙarfe a cikin jiki; idan aka hada a cikin abinci guda tare da tushen bitamin C (misali, 'ya'yan itatuwa citrus, barkono ko kiwi), ana ƙara inganta sha.

Nasa diuretic Properties Suna da tasiri sosai saboda yawan ruwa da abun ciki na potassium, wanda ke ingantawa diuresisAna ba da shawarar ga mutanen da ke da hali don riƙe ruwaye ko tare da ƙananan ƙwayar koda (idan likita bai nuna takamaiman ƙuntatawa ba), saboda yana taimakawa hana samuwar dutsen koda kuma yana taimakawa wajen rage kumburin ciki, yana haifar da bayyanar ciki lebur da deflated.

Kabewa ya dace da masu ciwon sukari Godiya ga ƙarancin sukari da abun ciki na carbohydrate a kowane hidima da ƙarancin ƙarancin glycemic ɗin sa, yana hana kaifi mai kaifi a cikin glucose na jini kuma yana taimakawa daidaita matakan sukari na jini. m ci, wani abu mai mahimmanci a cikin sarrafa nauyi da kuma hana sha'awar sha'awa.

Bugu da ƙari, yana da ƙananan adadin kuzari, kawai a kusa 26 kcal da 100 gramsdon haka yana da kyau haske ado Yana da yawa a cikin jita-jita da cikakken kayan girke-girke kamar su purées, miya, stews, da salads masu dumi. Yana da ƙarancin carbohydrates kuma yana da gina jiki sosai. satiatingwanda ke taimakawa wajen magance yunwa tsakanin abinci da kuma guje wa cin abinci akai-akai.

Kabewa yana bayarwa tutiyasosai da amfani ga inganta da kariya da kuma taimakawa wajen daidaita hormones masu dangantaka shakatawa da walwala, wani muhimmin al'amari lokacin ƙoƙarin rasa nauyi ba tare da ƙara damuwa ba.

Kabewa a matsayin wani ɓangare na daidaitaccen abinci

Ku ci abinci daidaitacce Yana da matukar mahimmanci ga lafiya da walwala. Tsarin tsari mai kyau, yawancin abinci na tushen shuka zai iya rufe duka bukatun abinci mai gina jiki kuma, ƙari, tayin amfanin warkewa a cikin mutanen da ke son rage ko kawar da nama da sauran kayan dabba.

Abinci tare da shaharar kayan lambu irin su kabewa Yawancin lokaci suna ba da:

• Ƙananan adadin Fats mai cikakken yawa, wanda galibi yakan fito ne daga abinci da aka sarrafa da kuma nama mai kitse.
• Ƙananan abun ciki a ciki cholesterol na abincimusamman lokacin da aka ba da fifiko ga sunadaran tushen shuka.
• Mahimman adadin hadaddun carbohydrates tare da fiber, wanda aka samo daga tubers irin su dankali da dankali mai dadi, hatsi irin su shinkafa (zai fi dacewa da hatsi), quinoa, alkama bulgur, masara, taliya mai hatsi da burodi.
• Babban arziki a bitamin, ma'adanai, antioxidants da phytochemicalskayan abinci masu kariya da aka samar da tsire-tsire waɗanda ke da alaƙa da ƙananan haɗarin cututtuka na yau da kullun.
• Babban gudunmawar Omega 6 kitse da aka samu daga man kayan lambu irin su canola, sunflower, masara ko waken soya, wanda, tare da isasshen abinci na omega 3, yana taimakawa wajen kula da kyakkyawan yanayin lipid.

Yiwuwar rashin lahani na yawancin cin ganyayyaki yana bayyana lokacin da aka yi ba tare da shi ba ilmi...ba tare da hada abinci da kyau ba ko kuma lokacin da ya zama mai tsauri ba tare da kulawar kwararru ba. Saboda wannan dalili, ana ba da shawarar daidaita cin abinci sau da yawa. tuntuɓi masanin abinci mai gina jiki Lokacin yin canje-canje mai zurfi ga abincin ku, koyi yadda ake maye gurbin tushen furotin dabba da kyau tare da tushen shuka ko madadin kiwo, da ƙwai idan ya cancanta.

Ana iya raba abincin masu cin ganyayyaki zuwa manyan rukunai huɗu kungiyoyin abinci wanda, a hade tare, yana ba da damar ingantaccen ma'auni na amino acid da abubuwan gina jiki:

• Aungiya a: hatsi da hatsi (alkama, alkama, hatsin rai, sha'ir, masara, gero, shinkafa da sauran abubuwan da suka samo asali).
• Kungiya b: gyada da legumes (lentil, wake, chickpeas, waken soya, faffadan wake, wake).
• Rukunin C: busassun 'ya'yan itace (pistachios, walnuts, almonds, ƙwayayen Brazil, hazelnuts) da tsaba (kabewa, sunflower, sesame, poppy).
• Rukunin D: koren kayan lambu, duk kayan lambu da sabbin 'ya'yan itatuwa.

Don samun mai kyau amino acid balance Ana ba da shawarar yin amfani da abinci daga rukunin A da karimci kuma a haɗa su da sauran rukunin uku. Idan ba a cinye abinci daga rukunin A ba, cakuda sunadaran sunadaran tsire-tsire zai iya zama ƙasa da daidaito, kuma zai zama dole a nemi wasu hanyoyin. qwai ko kayan kiwo a matsayin kari. Wasu haɗe-haɗe na yau da kullun sun haɗa da A/D ( hatsi tare da kayan lambu) da A/B/C (ƙwaya mai legumes da goro ko iri).

A cikin mutanen da suke so iyakance nama da kifi Ba tare da sakaci da furotin ba, yana da ma'ana don cike wannan "rata" da legumes, qwai da kayan waken soya ko samfuran tushen tsire-tsire masu ƙarancin sarrafawa. Ta wannan hanyar, kuna kula da abinci mai kyau na furotin mai inganci ba tare da dogaro da nama ko tsiran alade ba, waɗanda galibi suna tare da ƙarin kitse da sodium.

Kabewa da sarrafa nauyi: dalilin da yasa yake taimaka maka rasa nauyi

Ana daukar kabewa a matsayin gaskiya abinci mai yawa a cikin abincin rage kiba saboda haduwar su low caloric yawaBabban abun ciki na ruwa, matsakaicin adadin hadaddun carbohydrates, da wadatar fiber. Wadannan abubuwan sun mayar da shi aboki ga:

• Ƙara ƙarar tasa ba tare da ƙara yawan adadin kuzari ba.
• Inganta gamsuwa da rage sha'awa tsakanin abinci.
• Daidaita hanyar wucewar hanji da kuma hana maƙarƙashiya, wanda sau da yawa yana tare da abinci mai ƙuntatawa.
• Arfafa kariya Godiya ga abun ciki na beta-carotene, bitamin antioxidant da ma'adanai, wani abu mai amfani musamman a lokutan canjin yanayi.
• Kula da fata da lafiyar ido godiya ga bitamin A da carotenoids, maido da haske ga bayyanar jiki yayin slimming ƙasa.

Wata dabarar da ƙwararru ke amfani da ita ita ce haɗa kabewa maimakon dankalin turawa a cikin shirye-shirye irin su purées, stews, ko kayan lambu. Wannan yana haifar da abinci mai wadata. zaren da micronutrients, tare da ƙarancin adadin kuzari. Hakanan za'a iya amfani da ɗanɗanon sa mai daɗi da ɗanɗano don maye gurbin wasu sukari a ciki kayan zaki na gida, da wuri ko porridge.

Yana da mahimmanci a tuna hakan Babu abincin da aka haramta a cikin dabarar asarar mai, amma mafi dacewa da mitoci da yawa. Ciki har da abincin da ake sha, kamar kabewa a cikin shirye-shirye daban-daban, yana inganta riko da abinci kuma yana rage yuwuwar watsi da shirin ko samun tasirin sake dawowa.

Abincin kabewa na kwanaki 7 don asarar nauyi

Shawarwari mai zuwa shine a gajeriyar abinci bisa kabewa, tsara don yin kawai a lokacin 7 kwanakinBai kamata a tsawaita ba tare da kulawar kwararru ba. Yana da mahimmanci a kiyaye ruwa mai kyau, guje wa barasa da abubuwan sha masu yawa, sannan a haɗa shi da matsakaicin motsa jiki gwargwadon yanayin lafiyar kowane mutum.

Gabaɗaya umarni:

• Sha da yawa ruwa cikin yini.
• Zaƙi da infusions da zaki kalori-free, idan so.
• Yi wasa tare da gishiri mai matsakaiciganyaye masu kamshi, kayan yaji da ƙaramin adadin man sunflower ko wasu mai.
• A guji soyayyen abinci, irin kek, abincin da aka sarrafa sosai, da abubuwan sha.

Samfurin menu na yau da kullun (na kwanaki 7):

Breakfast: 1 jiko na zabi (shayi, kofi, ko yerba mate) da 1 apple. Wannan haɗin yana samarwa antioxidants, fiber da tasiri mai ban sha'awa mai sauƙi wanda ke taimakawa wajen kunna metabolism da safe.

Safiyar rana: 50 g cuku a kowace hidima. Wannan kadan ne daga cikin furotin da alli wanda ke taimakawa wajen kiyaye koshi har zuwa abincin rana.

Abincin rana: 1 kopin haske broth da kabewaKuna iya cin kabewa gwargwadon yadda kuke so, zai fi dacewa gasa, dafaffe, ko tururi, tare da ganye da kayan yaji. Wannan yana yin abinci mai daɗi. cika satiatinghydrating da ƙananan adadin kuzari.

Tsakar rana: Gilashin 1 na ruwan 'ya'yan itacen inabiWannan 'ya'yan itacen citrus yana bayarwa bitamin C da sakamako mai narkewa mai sauƙi da tsaftacewa, da kuma taimakawa wajen ci gaba da ci gaba da sarrafawa har zuwa lokacin ciye-ciye.

Abun ciye-ciye: 1 jiko na zabi (shayi, kofi, ko yerba mate) da 1 yogurt mara-mai. Yogurt ya kara sunadarai da probioticsyana da amfani ga flora na hanji da kuma guje wa damuwa game da cin zaƙi a ƙarshen rana.

Abincin dare: 100 g of pollo ko gasasshen kifi da kabewa. A madadin, za ku iya shirya a haske kabewa da kaza kek Don bambanta abincin dare. Kuna iya cin kabewa gwargwadon yadda kuke so, zai fi dacewa daka, gasa, ko tafasa. Ta wannan hanyar za ku haɗu da sashin da ya dace m furotin tare da babban adadin kayan lambu masu haske.

Bayan abincin dare: 1 jiko na zabi (shayi, kofi, ko yerba mate). Wannan jiko yana taimakawa hydratedon annashuwa da kammala shan ruwan rana, muddin ba a yi amfani da maganin kafeyin a cikin mutane masu hankali ba.

Sauran hanyoyin lafiya don haɗa kabewa a cikin abincin ku na yau da kullun

Bayan wannan tsarin abinci na kwanaki 7, ana iya haɗa kabewa duk shekara a cikin a cin abinci lafiyaKayan lambu ne mai mahimmanci tare da ɗanɗano mai laushi da ɗanɗano mai daɗi, cikakke don jita-jita masu daɗi, kayan zaki da daidaitattun shirye-shirye.

Yadda ake cin kabewa:

• En miya, creams da purees tare da albasa, leek, karas, dankalin turawa ko dankalin turawa, hada kayan lambu daban-daban don samun laushi mai laushi.
• Al wutar makera, a cikin cubes ko yanka, a matsayin kayan ado don nama, kifi ko kayan cin ganyayyaki bisa ga legumes.
• En stews da casserolestare da sauran kayan lambu irin su alayyafo, eggplant, koren barkono ko broccoli.
• A matsayin tushen biredi masu sauƙi waɗanda ke daɗa daidaiton taliya ko shinkafa launin ruwan kasa ba tare da amfani da kirim ko man shanu ba.
• En wainar nama, Savory tarts ko kayan lambu cika, ƙara danshi da dandano.
• A cikin dumi salads na gasasshen kabewa tare da avocado, letas, albasa, goro ko sesame tsaba, dandana da lemo da taba zuma ko soya miya.
• A cikin lafiya versions na kek, flans, tarts ko jamsyin amfani da dandano mai dadi da launi mai tsanani.

Hakanan zaka iya amfani da amfani kabewa tsabaWadannan suna da wadata a cikin lafiyayyen mai, furotin, magnesium, da zinc. Daɗaɗɗen daɗaɗɗa a cikin tanda, suna yin kayan ciye-ciye mai ban sha'awa ko mai girma don salads, dips, da yogurts.

A cikin dafa abinci na yau da kullun, kabewa yana haɗuwa sosai tare da albasa, leek, tafarnuwa, dankalin turawa, dankalin turawa, karas, alayyafo, eggplant, broccoli, namomin kaza da kayan yaji masu yawa kamar su. nutmeg, cumin, turmeric ko kirfaWaɗannan haɗe-haɗe suna haɓaka ɗanɗanonsu kuma suna ba ku damar ƙirƙirar girke-girke iri-iri don kada ku gajiya.

shawarwarin dafa abinci don adana kaddarorin sa

Hanyar shiri tana tasiri sosai abun ciki na gina jiki na ƙarshe kuma a cikin adadin kuzari na tasa. Ko da yake kabewa yana da haske ta yanayi, zai iya zama mai yawan adadin kuzari idan an dafa shi da mai mai yawa, man shanu, kirim, ko sukari.

Don samun mafi yawan amfanin sa a cikin abincin asarar nauyi, ana ba da shawarar dafa shi:

• Steamedhanyar da ke rage asarar bitamin da inganta bayanin martaba antioxidants.
• Boiled a cikin ƙaramin adadin ruwa kuma kawai isasshen lokaci don sanya shi taushi amma ba mai laushi ba.
• Gasasshen tanda tare da ɗan ɗan fantsama na man kayan lambu, ganyayen ƙamshi da kayan yaji.
• Gasasshen a cikin zanen gado ko yanka, azaman gefen tasa mai sauri da haske.
• En purees ko creams inda tushe shine ruwa, ruwan 'ya'yan itace mai laushi ko ƙaramin adadin madara mai laushi, guje wa kirim mai ruwa.

Yana da kyau a guji soyayye ko biredi sannan a rage yawan amfani da sikari idan ana yin burodi. Ta wannan hanyar, kabewa yana riƙe da matsayinsa na kayan lambu. dace da ƙananan kalori rage cin abinci kuma yana riƙe da maganin antioxidant, diuretic da abubuwan narkewar abinci.

Kula da jikin ku tare da abinci kamar kabewa, tare da aikin jiki na yau da kullun Kuma kyawawan halaye na hutawa suna ba ku damar rasa nauyi da ɗorewa, inganta kuzarin yau da kullun kuma ku ji daɗin abinci iri-iri, mai daɗi mai wadatar abinci mai ƙarfi.