Abincin Sirtfood: Cikakken jagora ga masu farawa

Wani sabon abinci yana ɗaukar yanayin da guguwa, kuma abincin Sirtfood yana sanya kansa a matsayin ɗaya daga cikin sabbin abubuwa.

Samun shahara tsakanin mashahuran mutane a Turai, wannan abincin ya shahara saboda jurewar jan giya da cakulan.

Hankalin da ke bayan abincin sun nace ba kawai yanayin wucewa ba ne. Suna da'awar cewa "sirtfoods" shine mabuɗin buɗe asarar nauyi da hana cututtuka daban-daban.

Duk da haka, ƙwararrun masana kiwon lafiya sun yi gargaɗi game da yuwuwar cin abinci na gazawa wajen aiwatar da sunanta, ko ma zama wani zaɓi mara mutunci.

Wannan labarin yana nufin samar da ingantaccen bincike game da abincin Sirtfood da yuwuwar fa'idodin lafiyar sa.

Abincin Sirtfood

Menene abincin Sirtfood

Shahararrun masana abinci mai gina jiki guda biyu ne suka kirkiro abincin Sirtfood da ke aiki a wata cibiyar motsa jiki mai zaman kanta a Burtaniya.

Keto Diet Apps: 7 mafi kyawun don 2024

Suna haɓaka wannan abincin a matsayin sabon tsarin kula da abinci mai gina jiki da kuma tsarin lafiya wanda ke aiki ta kunna "jinin bakin ciki."

Dangane da nazarin sirtuins (SIRTs), saitin sunadaran sunadaran guda bakwai da aka samu a cikin jiki waɗanda ke da alaƙa da ka'idodin ayyuka daban-daban kamar metabolism, kumburi da tsawon rai.

Wasu mahadi na halitta da aka samu a cikin tsire-tsire na iya ƙara matakan waɗannan sunadaran a cikin jiki, kuma ana kiran abinci masu wadatar waɗannan mahadi a matsayin "sirtfoods."

lissafin"20 Mafi kyawun Abincin Sirt» Abincin Sirtfood ya samar ya haɗa da:

• kale
• jan giya
• Bishiyoyi
• albasarta
• Soja
• Faski
• Man zaitun mara budurwa
• Dark cakulan (85% koko)
• Matcha kore shayi
• Buckwheat
• Turmeric
• kwayoyi
• Arugula (arugula)
• Barkono tsuntsu
• Vauna
• Kwanakin Medjool
• Red chicory
• Blueberries
• capers
• kofi

Le gwamnatin Abinci ya haɗu da sirted abinci da kalori ƙuntatawa, abubuwa biyu da za su iya sa jiki ya samar da mafi girma matakan sirtuins.

Littafin Diet na Sirtfood ya ƙunshi tsare-tsaren abinci da girke-girke da za a bi, amma akwai sauran littattafan girke-girke na Sirtfood Diet.

Wadanda suka kirkiro wannan abincin suna da'awar cewa bin abincin Sirtfood zai haifar da asarar nauyi cikin sauri, tare da kiyaye yawan tsoka da kuma kare ku daga cututtuka masu tsanani.

Da zarar kun gama abincin ku, muna ƙarfafa ku ku ci gaba da haɗa da sirtfoods da koren ruwan 'ya'yan itace daga abincinku cikin abincinku na yau da kullun.

Summary: Abincin Sirtfood ya dogara ne akan bincike a cikin sirtuins, ƙungiyar sunadaran da ke tsara ayyuka da yawa a cikin jiki. Wasu abinci da ake kira sirtfoods na iya sa jiki ya samar da ƙarin waɗannan sunadaran.

Shin yana da tasiri?

Marubutan cin abinci na Sirtfood sun yi wasu da'awa masu ƙarfi, gami da cewa abincin na iya ɗaukar nauyi asara, kunna "jinin fata" da kuma hana cuta.

Matsalar ita ce babu wata shaida da yawa da za ta goyi bayansu.

Ya zuwa yanzu, babu wata gamsasshiyar shaida cewa abincin Sirtfood yana da tasiri mai fa'ida akan asarar nauyi fiye da kowane abinci mai ƙarancin kalori.

Kuma yayin da yawancin waɗannan abincin suna da abubuwan haɓaka lafiya, ba a gudanar da dogon nazari na ɗan adam don sanin ko abincin da ke da wadatar sirtfoods yana da fa'idodin kiwon lafiya na zahiri.

Koyaya, littafin Sirtfood Diet ya gabatar da sakamakon binciken gwaji da marubutan suka yi tare da haɗa mahalarta 39 daga cibiyar motsa jiki. Duk da haka, sakamakon wannan binciken bai zama kamar an buga shi a wani wuri ba.

Har tsawon mako guda, mahalarta sun bi abincin kuma suna motsa jiki kowace rana. A ƙarshen mako, mahalarta sun rasa matsakaita na 7 fam (3,2 kg) kuma suna kiyaye ko ma sun sami ƙwayar tsoka.

Koyaya, waɗannan sakamakon ba abin mamaki bane. Iyakance yawan adadin kuzari zuwa adadin kuzari 1 da motsa jiki a lokaci guda kusan koyaushe yana haifar da asarar nauyi.

Duk da haka, irin wannan nau'in asarar nauyi mai sauri ba gaskiya ba ne kuma ba mai dorewa ba ne, kuma wannan binciken bai biyo bayan mahalarta ba bayan mako na farko don ganin ko sun dawo da nauyi, wanda yawanci shine lamarin.

Lokacin da jikinka ya rasa kuzari, yana amfani da ma'ajin makamashi na gaggawa, ko glycogen, baya ga ƙone mai da tsoka.

Kowane kwayoyin glycogen yana buƙatar ajiyar kwayoyin ruwa 3 zuwa 4. Lokacin da jikinka yayi amfani da glycogen, shima yana kawar da wannan ruwa. Ana kiran wannan "nauyin ruwa".

A cikin makon farko na ƙayyadaddun kalori mai tsanani, kusan kashi ɗaya bisa uku na asarar nauyi ya fito ne daga mai, yayin da sauran kashi biyu cikin uku sun fito ne daga ruwa, tsoka, da glycogen (3, 4).

Da zaran yawan adadin kuzarin ku ya ƙaru, jikin ku ya sake cika ma'ajiyar glycogen kuma nauyin ya dawo nan da nan.

Abin takaici, irin wannan ƙuntatawa na kalori kuma na iya haifar da jikinka don rage yawan adadin kuzari, yana sa ka cinye ƙananan adadin kuzari kowace rana don makamashi fiye da baya (3, 5).

Wataƙila wannan abincin zai taimake ka ka rasa ƴan fam a farkon, amma zai iya dawowa da zaran abincin ya ƙare.

Idan ya zo ga rigakafin cututtuka, makonni uku mai yiwuwa bai daɗe ba don samun tasiri na dogon lokaci mai aunawa.

A gefe guda, ƙara sirtfoods zuwa abincin ku na yau da kullun na iya zama kyakkyawan ra'ayi. Amma a wannan yanayin, zaku iya tsallake abincin kuma fara yin shi yanzu.

Summary: Wannan abincin zai iya taimaka maka rasa nauyi saboda yana da ƙananan adadin kuzari, amma nauyin zai iya dawowa bayan abincin ya ƙare. Abincin yana da ɗan gajeren lokaci don yin tasiri na dogon lokaci akan lafiyar ku.

Yadda ake bin abincin Sirtfood

Abincin Sirtfood yana da matakai biyu waɗanda ke ɗaukar jimlar makonni uku. Bayan haka, za ku iya ci gaba da "tabbatar da" abincin ku ta hanyar haɗa yawancin sirtfoods kamar yadda zai yiwu a cikin abincinku.

Ana iya samun takamaiman girke-girke na waɗannan matakai biyu a ciki Abincin Sirtfood littafin, wanda mahaliccin abincin ya rubuta. Kuna buƙatar siyan shi don bin abincin.

Abincin yana cike da sirtfoods amma sun haɗa da wasu sinadarai banda "manyan sirtfoods 20."

Yawancin sinadaran da sirtfoods suna da sauƙin samu.

Duk da haka, uku daga cikin mahimman abubuwan da ake buƙata don waɗannan matakai guda biyu - Matcha kore shayi foda, lovage da buckwheat - na iya zama tsada ko wuya a samu.

Koren ruwan 'ya'yan itace muhimmin bangare ne na abincin ku. Kuna buƙatar shirya kanku tsakanin sau ɗaya zuwa sau uku a rana. Za ku buƙaci juicer (mai haɗawa ba zai yi aiki ba) da ma'aunin dafa abinci, kamar yadda aka jera abubuwan sinadaran da nauyi. Girke-girke yana ƙasa:

Sirtfood Green Juice

• 75 grams (2,5 oz) farin kabeji
• 30 grams (1 oz) arugula (arugula)
• 5 grams na faski
• 2 stalks na seleri
• 1 cm (0,5 inci) ginger
• rabin kore apple
• rabin lemo
• rabin teaspoon na matcha kore shayi

Juya dukkan kayan da aka hada sai dai koren shayin da lemon tsami tare, sai a zuba a cikin gilashi. Juya lemun tsami da hannu, sannan a hada ruwan lemun tsami da koren shayi a cikin ruwan ka.

Farkon tsari

Mataki na farko yana ɗaukar kwanaki bakwai kuma ya haɗa da ƙuntatawar kalori da yawancin ruwan 'ya'yan itace kore. An ƙera shi don tsalle-fara asarar nauyi kuma yana da'awar taimaka muku rasa kilo 7 (3,2 kg) a cikin kwanaki bakwai.

A cikin kwanaki uku na farko na kashi ɗaya, yawan adadin kuzari yana iyakance ga adadin kuzari 1. Kuna shan ruwan 'ya'yan itace kore guda uku a rana, tare da abinci daya. Kowace rana za ku iya zaɓar daga girke-girke a cikin littafin, dukansu sun ƙunshi sirtfoods a matsayin babban ɓangaren abincin.

Misalin abinci sun haɗa da tofu miso-glazed, sirtfood omelette, ko shrimp soya tare da buckwheat noodles.

A ranakun 4 zuwa 7 na lokaci na ɗaya, yawan adadin kuzari yana ƙaruwa zuwa 1. Wannan ya haɗa da ruwan 'ya'yan itace kore guda biyu a kowace rana da wasu abinci mai wadatar sirtfood guda biyu, waɗanda zaku iya zaɓar daga littafin.

Mataki na biyu

Mataki na biyu yana da makonni biyu. A lokacin wannan lokaci na "kwarewa", ya kamata ku ci gaba da rasa nauyi a hankali.

Babu takamaiman adadin kalori don wannan lokaci. Madadin haka, kuna cin cikakken abinci uku na sirtfoods da ruwan 'ya'yan itace kore guda ɗaya kowace rana. Bugu da ƙari, ana zaɓar abinci daga girke-girke da aka bayar a cikin littafin.

Bayan cin abinci

Kuna iya maimaita waɗannan matakai guda biyu sau da yawa kamar yadda kuke so don ƙarin asarar nauyi.

Koyaya, muna ƙarfafa ku da ku ci gaba da “tabbatar da” abincinku bayan kammala waɗannan matakan ta hanyar haɗa abinci na yau da kullun a cikin abincinku.

Akwai littattafan cin abinci iri-iri na Sirtfood waɗanda ke cike da wadatattun girke-girke na sirtfood. Hakanan zaka iya haɗa sirtfoods a cikin abincinku azaman abun ciye-ciye ko cikin girke-girke da kuka riga kuka yi amfani da su.

Bugu da ƙari, muna ƙarfafa ku ku ci gaba da shan koren ruwan 'ya'yan itace kowace rana.

Ta wannan hanyar, abincin Sirtfood ya zama mafi canjin salon rayuwa fiye da girman-daidai-duk abinci.

Summary: Abincin Sirtfood ya ƙunshi matakai biyu. Mataki na farko yana ɗaukar kwanaki bakwai kuma ya haɗu da ƙuntatawar calorie da ruwan 'ya'yan itace kore. Mataki na biyu yana ɗaukar makonni biyu kuma ya haɗa da abinci uku da ruwan 'ya'yan itace guda ɗaya.

Shin Sirtfoods sabbin kayan abinci ne?

Babu musun cewa sirtfoods suna da kyau a gare ku. Sau da yawa suna da wadataccen abinci mai gina jiki kuma suna cike da mahaɗan tsire-tsire masu lafiya.

Bugu da ƙari, binciken ya danganta yawancin abincin da aka ba da shawarar a cikin abincin Sirtfood zuwa fa'idodin kiwon lafiya.

Misali, matsakaicin amfani da cakulan duhu tare da babban abun ciki na koko na iya rage haɗarin cututtukan zuciya kuma yana taimakawa yaƙi da kumburi (6, 7).

Shan koren shayi na iya rage haɗarin bugun jini da ciwon suga da kuma taimakawa wajen rage hawan jini (8).

Kuma turmeric yana da kaddarorin anti-mai kumburi waɗanda ke da tasiri masu amfani ga jiki gabaɗaya kuma yana iya ma kariya daga cututtukan da ke da alaƙa da kumburi (9).

A zahiri, yawancin sirtfoods sun nuna fa'idodin kiwon lafiya a cikin mutane.

Koyaya, shaidar fa'idodin kiwon lafiya na haɓaka matakan furotin sirtuin shine farkon. Duk da haka, bincike kan dabbobi da layin salula ya haifar da sakamako mai ban sha'awa.

Misali, masu bincike sun gano cewa karuwar matakan wasu sunadaran sirtuin na kara tsawon rayuwar yisti, tsutsotsi, da beraye (10).

Kuma a lokacin ƙuntatawa na azumi ko kalori, sunadaran sirtuin suna sa jiki ya ƙona kitse mai yawa don kuzari da haɓaka haɓakar insulin. Wani bincike a cikin mice ya gano cewa ƙara yawan matakan sirtuin ya haifar da asarar mai (11, 12).

Wasu shaidun sun nuna cewa sirtuins na iya taka rawa wajen rage kumburi, hana ci gaban ƙari, da rage ci gaban cututtukan zuciya da cutar Alzheimer (10).

Nazarin a cikin mice da layin sel ɗan adam sun nuna sakamako mai kyau, amma ba a yi nazarin ɗan adam akan tasirin haɓaka matakan sirtuin ba (2, 10).

Don haka, ba a sani ba ko haɓaka matakan furotin sirtuin a cikin jiki zai tsawaita rayuwa ko rage haɗarin cutar kansa a cikin ɗan adam.

Ana gudanar da bincike don samar da mahadi masu inganci don haɓaka matakan sirtuin a cikin jiki. Ta wannan hanyar, nazarin ɗan adam zai iya fara bincika tasirin sirtuins akan lafiyar ɗan adam (10).

Har sai lokacin, ba zai yiwu a tantance sakamakon karuwar matakan sirtuin ba.

Summary: Abincin Sirt gabaɗaya abinci ne masu lafiya. Koyaya, kaɗan ne aka sani game da yadda waɗannan abincin ke shafar matakan sirtuin da lafiyar ɗan adam.

Shin yana da lafiya kuma mai dorewa?

Sirtfoods kusan duk zaɓi ne masu lafiya kuma suna iya samun fa'idodin kiwon lafiya saboda abubuwan da suke da su na antioxidant ko anti-inflammatory.

Koyaya, cin abinci kaɗan na musamman masu lafiya ba zai iya biyan duk buƙatun sinadirai na jikin ku ba.

Abincin Sirtfood yana da iyakancewa ba dole ba kuma yana ba da fa'idodin kiwon lafiya na musamman akan kowane nau'in abinci.

Bugu da ƙari, gabaɗaya ba a ba da shawarar cin calories 1 kawai ba tare da kulawar likita ba. Ko da cin calories 000 a rana yana da iyaka ga mutane da yawa.

Har ila yau, abincin yana buƙatar shan ruwan koren shayi har sau uku a rana. Ko da yake ruwan 'ya'yan itace na iya zama tushen tushen bitamin da ma'adanai, su ma tushen sukari ne kuma kusan babu fiber mai lafiya kamar 'ya'yan itatuwa da kayan marmari (13).

Bugu da ƙari, shan ruwan 'ya'yan itace duk rana yana da illa ga sukarin jini da hakora (14).

Bugu da ƙari, saboda abincin yana da iyakancewa a cikin adadin kuzari da zaɓin abinci, yana da yuwuwar ƙarancin furotin, bitamin, da ma'adanai, musamman a lokacin farko.

Saboda ƙarancin kalori da zaɓin abinci mai ƙuntatawa, yana iya zama da wahala a bi wannan abincin na tsawon makonni uku.

Ƙara zuwa wannan babban farashi na gaba na siyan juicer, littafin, da wasu kayan abinci masu tsada da tsada, da kuma farashin shirya takamaiman abinci da ruwan 'ya'yan itace, kuma wannan abincin ya zama mai yiwuwa kuma ba zai yiwu ba ga mutane da yawa.

Summary: Abincin Sirtfood yana haɓaka abinci mai lafiya amma yana iyakance adadin kuzari da zaɓin abinci. Har ila yau, ya haɗa da shan ruwan 'ya'yan itace mai yawa, wanda ba shine shawara mai kyau ba.

Tsaro da illa

Ko da yake kashi na farko na Abincin abinci na Sirtfood yana da ƙananan adadin kuzari kuma bai cika ba a cikin abinci mai gina jiki, babu ainihin damuwa na aminci ga matsakaita, balagagge mai lafiya da aka ba da ɗan gajeren lokaci na abincin su.

Koyaya, a cikin mutumin da ke da ciwon sukari, ƙuntatawar kalori da yawancin amfani da ruwan 'ya'yan itace a cikin kwanakin farko na gwamnatin na iya haifar da sauye-sauye masu haɗari a cikin sukarin jini (15).

Duk da haka, ko da lafiyayyen mutum na iya fuskantar wasu illa - da farko yunwa.

Cin 1 zuwa 000 kalori a rana zai bar kusan kowa da kowa yana fama da yunwa, musamman ma idan kuna shan ruwan 'ya'yan itace mafi yawa, wanda ba shi da fiber, sinadirai wanda ke taimakawa wajen koshi (1).

A lokacin kashi na farko, za ku iya samun wasu sakamako masu illa kamar gajiya, dizziness, da fushi saboda ƙuntatawar calorie.

Ga wani baligi mai lafiya, ba zai yuwu ba sakamakon rashin lafiya mai tsanani idan an bi abincin na makonni uku kawai.

Summary: Abincin Sirtfood yana da ƙarancin adadin kuzari kuma kashi na farko ba shi da daidaiton abinci mai gina jiki. Kuna iya jin yunwa, amma wannan ba haɗari bane ga babba mai lafiya.

Sakamakon karshe

Le Abincin abinci na Sirtfood yana cike da abinci mai lafiya, amma ba tsarin cin abinci mai kyau ba.

Ba a ma maganar ka'idarsa da da'awar lafiyarsa sun dogara ne kan manyan abubuwan da suka fito daga shaidar kimiyya ta farko.

Duk da yake ƙara sirtfoods a cikin abincinku ba mummunan ra'ayi ba ne kuma yana iya ba da fa'idodin kiwon lafiya, abincin da kansa yana kama da wani fa'ida.

Ajiye kuɗi kuma kuyi lafiya, canje-canjen abinci na dogon lokaci maimakon.