Mene ne ainihin abincin rageccen nama, kuma suna da lafiya ga yara? Za a iya rage yawancin carbohydrates na abinci don taimaka wa matasa waɗanda suke da karba ?
Abincin ƙananan ƙaya - Tarihi
Sauran haɓakaccen carbhydrate (ƙananan carbohydrate) har yanzu suna da kyau, tare da tsofaffi game da cin abinci na Kudancin Kudu, da abincin Atkins, da kuma abincin kayan abinci waɗanda aka samo a matsayin '' '' '' '' 'm' '' 'low'.
Amma idan yazo da abincin jiki, duk da haka, mun san cewa yara ba kawai ƙananan balagagge ba ne. Bukatun gina jiki ya bambanta tsakanin tsofaffi da yara, wanda ya kawo wannan tambaya: Shin waɗannan suna da lafiya don yara su ci a kai a kai? Za mu iya fassara abin da muka sani a cikin manya cikin shawarwari don yara? Kuma tare da cutar rashin ciwon hawan da muke ciki a zamaninmu, zai iya rage cin abinci mai hatsari?
Ƙananan ƙwayoyi
don tattauna batun abincin karamar karamcin, yana taimakawa wajen kwatanta nauyin gina jiki a cikin " abincin cin abinci na yau da kullum" na Amurka. A cikin abincin abincin yau da kullum:
- 10 zuwa 12% na adadin kuzari daga furotin ne.
- 50 zuwa 60% na adadin kuzari sun fito ne daga carbohydrates.
- 30% na adadin kuzari sun fito ne daga mai (kuma sunadarai kuma fatsan polyunsaturated sun fi son fatsari irin su wadanda aka samo cikin dabba.)
Sabanin haka, a cikin karamin abinci mai sauƙi:
- Kusan 10 zuwa 20% na adadin kuzari suna fito ne daga carbohydrates.
- Sauran 80 zuwa 90% na adadin kuzari sun fito daga sunadarai da fats.
Yawancin abincin da ake amfani da su a cikin kabarin sunyi umurni da guje wa ƙwayoyin sugars ko ƙananan sassan da ke da alamar glycemic , wanda zai iya tayar da sukari a jikin jini fiye da masu yawan carbohydrates. Za mu tattauna game da kayayyakin da aka samo a cikin ƙwayar karamar ƙasa a ƙasa, amma na farko, bari muyi magana game da amfani da wannan abincin a cikin yara.
Ƙananan ƙwayoyin ƙwayar cuta ga yara - Tsaro kamar layi na kasa
Yana da mahimmanci a lura da farko cewa binciken da aka ba da shawarar rage cin abinci maras amfani da hatsi na iya haifar da mummunar tasiri a kan ɗan gajeren lokacin da tsawon lokacin lafiyar yara da matasa.
Ɗaya daga cikin binciken da aka gano game da samari na yara sun gano cewa wadanda suka ci abinci mai mahimmanci sunada abinci tare da 'ya'yan itatuwa da kayan marmari marasa yawa fiye da wadanda suka fi yawan abincin ganyayyaki. Wadannan yara suna da cikewar nama da yawa kuma sun hada da tsofaffin ƙwayoyin cuta da suka haifar da hawan cholesterol. Bugu da} ari, wa] anda ke cike da filaye, suna cinye fiber da kuma bitamin C fiye da wa] anda suka fi cin abinci.
Yawancin lokaci ba a kimantawa a cikin wannan binciken ba, amma mun san daga wasu binciken da yawa cewa cin abinci mai girma a cikin 'ya'yan itatuwa, kayan lambu, da fiber suna da muhimmanci wajen kawar da cutar.
Wani damuwa ita ce, yawancin hatsi na iya zama da wuya ga yara su bi, kuma suna iya sake dawowa da nauyin da suka rasa a kan abincin su idan suka koma abincin da suka ci gaba. Wasu masana sun damu da cewa yawancin abincin mai gina jiki mai gina jiki mai gina jiki zai iya haifar da mummunan tasiri a kan ƙwayar yaron da kodan.
Low Carb Diet da Babba Matasa - Amfana da Tattaunawa
Mun san cewa abin da ke faruwa na ƙananan yara yana karuwa a Amurka.
Abubuwan da wannan ya faru ya wuce "kallo" har ma da tunanin tunanin "fat abu". Harkokin lafiyar ƙwayar ƙuruciyar yara , kamar yadda tsofaffi ke da shi, daga cikin ciwon sukari zuwa barci na barci .
Masu bincike sunyi ƙoƙarin ƙayyade dalilai na yawan ƙananan ƙananan yara. Yana iya zama abin ƙyama cewa kamar yadda yawancin yara ya karu, yawan adadin kuzari da aka cinye a cikin abincin yara bai canza ba a cikin shekaru 30 da suka gabata.
Abin da masu bincike suke tsammani shine, yayin da rashin motsa jiki na iya taka muhimmiyar rawa, yawan adadin carbohydrates cinye shi ne alhakin.
Ana tsammanin cewa abinci mai glycemic mai girma yana haifar da adadin insulin da za a ɓoye bayan cin abinci, wanda hakan zai haifar da riba.
Kodayake an gudanar da bincike-bincike ne a kan kananan abinci na 'yan karamci ga yara, binciken daya ya nuna cewa yawancin yara sun fi kyau a kan cin abinci mai karamin cin nama vs. wani cin abinci mara kyau. Masu bincike sun kammala cewa "rage cin abinci" mai cin gashin kanta ya zama hanya mai mahimmanci don asarar asarar ɗan gajeren lokaci a matasan yara. "
Yaran da ke cikin wannan binciken ba su ci ba fiye da 20g of carbs kowace rana don makonni biyu, wanda aka ƙara zuwa 40g na carbs a lokacin makonni 3 zuwa 12 ta hanyar barin su su ci 'ya'yan itatuwa, kwayoyi, da hatsi. An ba su damar cin abinci mai gina jiki kamar yadda suke so. Idan aka kwatanta, ƙungiyar matasa a cikin wani abincin mai-mai mai iyaka yana iyakance ga kasa da 40g na mai a kowace rana, 5 abinci na sitaci da kuma yawancin abinci maras yalwa, 'ya'yan itatuwa, da kayan lambu da suke so don makonni 12.
Abin sha'awa, bayan shekara guda, na yara 36 a cikin binciken, ɗalibai ne kawai a kan abincin mai-mai-fat, amma 8 a kan ƙwayar mota, ya dawo don biyan gaba. Masu binciken sun kammala cewa yana iya nufin cewa abincin mai karamin hatsi zai kasance da sauki ga matasa su bi.
Yayin da kake ganin cewa wasu yara masu karfin gaske sun "yi kokarin komai" kuma suna cigaba da samun nauyin nauyin kuma wasu ma sun yi hasarar hasara mai nauyi, dole ka yi mamakin idan ƙoƙarin cin abinci mai karamin hatsi ya zama mafi aminci fiye da sauran hanyoyin. Saboda haɗari da kuma abubuwan da ake bukata na abinci mai gina jiki, ya kamata a yi kokarin cin abinci mai karamin ƙwayoyi a ƙarƙashin jagorancin ku da kuma kula da dan jaririnku ko likita mai rijista wanda ya kwarewa wajen sarrafa matasa a kan kayan abinci mai sauƙi.
Bari muyi magana game da abin da ake ci abincin da ake amfani da shi a matsayin karamar karamar ƙasa, da kuma abin da aka yi amfani da shi na rage yawancin abincin haya.
Low-Carb Abincin
Yawancin abincin da ke cikin ɗakin shafuka suna nuna abin da yara ke son mafi kyau, misali, gurasa, taliya, masara, dankali, hatsi, da ruwan 'ya'yan itace.,
A gefe guda kuma, kayan abinci mai ƙananan karamar ƙaya, baya ga shirya kayan abinci mai ƙananan karamar hatsi da abincin ƙura, sun haɗa da:
- Yankakken nama, kaza, da kifi
- Cuku
- Qwai
- Peanut man shanu
- Ganye, irin su letas, alayyafo, da Kale
- Broccoli
- Green wake
- Tumatir
- Karas
- Strawberries
- Kankana
- Apples
- Blueberries
- Peaches
- Cantaloupes
- Unsweetened applesauce
- Kwayoyi
- Sunflower tsaba
- Sugar-free jello
- Sugar-free yogurt
- Naman madara mai yalwaci
- Low-carb madara (Hood Calorie Countdown Dairy Abin sha, wanda yana da wucin gadi sweeteners)
- Abincin gurasa-low
- Low-carb pasta (Dreamfields pasta)
Sauya Low-Carb Diet ko "Matsayi a Duk Kalmomi"
Tun da yawancin masana sun zargi tashin hankali a kan ƙananan yara a kan gaskiyar cewa yara suna cin moriyar kwanakin nan, musamman ma wadanda suka fi sauƙi, ko da yaron ba ya fara cin abinci mai sauƙi, kallon kullun yana da kyau.
Bugu da ƙari ga karin motsa jiki da cin abinci mafi yawan fiber, guje wa abinci mai yawan calories, abinci masu girma da abinci tare da kowane mai yatsun hatsi ko fiye da 10% kitsen mai zai iya taimakawa wajen ƙarfafa cin abinci mafi yawan kayan abinci kayan abinci mai haɗari-manyan hatsi wanda ya kasance mai sauƙi mai sauƙi, irin su:
- Gurasa ta fari (zabi cikakken hatsi gurasa a maimakon)
- Soda da 'ya'yan itace suna sha
- Sugary karin kumallo kumallo
- Dankali kwakwalwan kwamfuta
- Cakes, pies da brownies
- Candy da sauran takalma
Tare da madara mai madara da tsaka-tsakin zamani, wannan gyare-gyaren rageccen hatsi na iya zama abincin mai kyau ga yara, saboda ba ƙyama ba ne kuma yana da sauƙin bi.
Canza Abincin Kuranku
Sanin wani abu, da kuma sanya shi cikin aiki, abu ne guda biyu, kamar yadda mafi yawan iyaye suke fahimta da kyau. Wasu yara suna cin masu cin nama, to me menene zaka iya yi don samun damar mafi kyau don samun nasara?
- Ku tafi da shi jinkirin - Shigo da sauye-sauye a cikin abincin yaronku a hankali, maimakon kowane lokaci.
- Hanyoyin cin abinci mai kyau mai kyau - Mafi kyawun abin da za ka iya yi domin cin abincin yaronka shine cin abinci da kanka.
- Yi shi ba'a.
- Yi mai ban sha'awa - Akwai shafukan abubuwan kirki a kan layi don yin mahimmancin abinci mai ban sha'awa.
- Ka tuna da iri-iri - binciken da ya faru a cikin binciken da yawa ya kasance cewa iri daban-daban iri dabam-dabam na iya zama wasu mahimmanci kamar yadda ake samun kowane kayan gina jiki. Ka yi ƙoƙarin bauta wa ɗanka "launuka na bakan gizo."
- Bugu da ƙari, tuna ƙaddamarwa - Wasu canje-canje, koda lokacin da suke da lafiya a cikin daidaituwa, zai iya zama marasa lafiya idan an kai su zuwa matsananci.
- Kuna iya so a duba waɗannan matakan da aka yi wa yara da ba su da nauyi .
Sources:
Greene-Finestone, L., Campbell, M., Evers, S. da kuma I. Gutmanis. Yaran matasa '' '' '' masu yawancin carbohydrate-masu yawa suna da alaƙa da rashin abinci mai cin abinci. Jaridar Cibiyar Dietetic American . 2005. 105 (11): 1783-8.
Johnston, B., Kanters, S., Bandayrel, K. et al. Daidaita nauyi-hasara tsakanin shirye-shiryen abinci na abinci masu yawa da ƙananan manya da ƙananan manya. JAMA . 312 (9): 923-33.
Levine, M., Jones, J., da D. Lineback. Sauran haɓurwar haɓakaccen carbohydrate: Tattaunawa game da ilimin kimiyya da ilimin ilimi, taƙaitaccen nazarin Cibiyar ILSI ta Arewacin Amirka. Jaridar Cibiyar Dietetic American . 2006. 106 (12): 2086-94.
Schwingshackl, L., Hobl, L., da G. Hoffman. Hanyoyin low glycemic index / low glycemic load vs. high glycemic index / high glycemic load kayan abinci a kan nauyi / kiba da kuma haɗarin haɗari dalilai a cikin yara da matasa: nazari na yau da kullum da kuma meta-bincike. Nutrition Journal . 2015. 14:87.
Slyper, A. Cutar cututtukan yara na yara: haddasawa da rikice-rikice. Jaridar Clinical Endocrinology da Metabolism . 2004. 89 (6): 2540-7.
Sondike, S., Copperman, N., da M. Jacobson. Hanyoyin cin abinci mai yawancin carbohydrate akan nauyin asara da kuma cututtukan ƙwayar cuta na zuciya a cikin ƙananan yara. Journal of Pediatrics . 2003. 142 (3): 253-8.
Truby, H., Baxter, K., Barrett, P. et al. Amfani da Nazarin Smart: jarrabawar gwagwarmayar da aka rage ta rage yawan carbohydrate tare da rageccen mai ganyayyaki ga nauyin hasara a ƙananan yara. BMC Kiwon Lafiyar Jama'a . 2010. 10: 464.