Idan kuna canza abincin ku don ingantaccen aikin horo, zaku iya samun kanku a cikin muhawarar da ba ta ƙarewa a cikin ilimin kimiyyar abinci mai gina jiki: ƙarancin mai ko ƙarancin carb?
Un nazarin kwanan nan, wanda aka buga a cikin mujallar Nature Medicine, ya dubi manya 20, yana nufin shekaru 30, wanda aka rarraba a matsayin kiba bisa ga ma'auni na jikinsu.
Makonni biyu, rabin rukunin sun ci abinci mai yawa-glycemic, tushen tsire-tsire, abinci maras nauyi (wanda abinci ke narkewa da sauri kuma ya sha, yana haifar da hawan jini da sauri), yayin da sauran rabin suka ci dabba. abinci. Wannan shine rage cin abinci mai ƙarancin carbohydrate, ketogenic kuma tare da ƙananan nauyin glycemic (wanda abinci ke narkewa a hankali a hankali, yana haifar da hawan jini a hankali). Daga nan suka canza abincin na tsawon makonni biyu.
Masu binciken sun gano cewa rage-fat rage cin abinci miƙa wani makamashi ci ƙananan gabaɗaya, wanda ke nufin na cinye ƙarancin adadin kuzari. Lokacin da mutane ke kan rage cin abinci mai ƙiba, da son rai sun rage yawan adadin kuzari da adadin kuzari 550 zuwa 700 a rana idan aka kwatanta da makonni masu ƙarancin carb. Kuma ba su yi magana kan bambance-bambancen yunwa, koshi ko gamsuwa da abinci a hanya ba.
Wannan ƙarshe ya sabawa tunanin yanzu, masu binciken sun lura, wanda ke ƙoƙarin kawar da abinci mai ƙarancin kitse saboda suna iya ba da ƙarancin gamsuwa, ƙara haɗarin wuce gona da iri. Hakanan, Cin abinci tare da babban nauyin glycemic na iya haifar da haɓakar samar da insulin, wanda ke inganta tara mai.
Koyaya, dangane da yadda hakan ya shafi asarar nauyi, da alama bai yi tasiri sosai ba. Duk da bambance-bambance masu yawa a cikin abincin kalori tsakanin abinci, asarar nauyi jimlar bayan makonni biyu na farko ya kasance kama.
Wane irin abinci ne ya fi dacewa ga 'yan wasa?
Kamar yawancin tambayoyin abinci mai gina jiki, amsar ita ce "ya dogara." Mutane da yawa, ciki har da 'yan wasa, sun yi imanin cewa idan sun bi abinci maras nauyi ko ƙananan mai, za su ga sakamakon da ake so. Amma kasancewar ƙasa a cikin wani macronutrient ba yana nufin ya fi kyau a gare ku ba.
An tsara jikin mu don buƙatar ma'auni na mai, carbohydrates, da furotin, kuma cin ƙarancin kuzari ba koyaushe yana daidaita da ingantaccen aiki ba. Ga wasu mutane, yana iya sa su gajiya da wuri.
'Yan wasa suna buƙatar ma'auni na duk macronutrients don yin aiki mai kyau. Jikunanmu sun fi son carbohydrates a matsayin tushen tushen man fetur kuma muna da kwarewa sosai wajen amfani da su. Amma muna kuma buƙatar mai da furotin don taimakawa hana rauni, taimakawa tare da farfadowa, da kuma sa mu koshi.
Duk da shaharar ƙarancin-carbohydrate ko tsare-tsaren cin abinci mai iyakance mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-iyakan-tsare-tsare-tsare-kai,yi-yi na iya wahala idan ’yan wasa da gangan sun rage macronutrients masu muhimmanci.
Maimakon mai da hankali kan abin da zai rage ko kawar da shi a cikin abinci, yana da kyau dan wasa ya mai da hankali kan ingancin abincin da ake ci, kamar cin abinci. hadaddun carbohydrates, furotin maras nauyi da lafiyayyen mai mafi akai-akai.