Ƙanshin kwallon kafa a cikin iska - an shirya jerin rukunin wasan motsa jiki kuma wasanni na wasanni suna motsawa. Wasu magoya bayan kwallon kafa suna jiran ranar budewa a duk shekara. Kuma ga masu rike da tikitin wasanni ko masu sana'a wanda ke so su je wasan, wannan yana nufin za ku shiga cikin wasu sigi. Ko kuna da ciwon sukari har dan lokaci ko kuma an gano ku, wasu lokatai, irin su tailgates, zai iya zama damuwa ba tare da shirin wasa ba.
Daya daga cikin mahimman abubuwan da za a iya rayuwa mai farin ciki tare da ciwon sukari shine sanin yadda za a ci a cikin mahallin. Ko kuna zuwa wata kungiya ta kwallon kafa ko kuma shirya wani tailgate, har yanzu za ku iya jin daɗi kuma ku yi zabi mai kyau. Shirya abubuwa da ka sani za ku ji daɗi kuma kuna da lafiya, za a sa ku da aka tsara don rana.
Me zan iya ci?
Skewers: Babu abin da ya ce kwallon kafa kamar barbecue . Tsaya tsaka-tsakin calories kamar fuka-fukin kaza da tsummoki mai cin nama, kuma ku ji dadin kaji ko ƙwallon ƙwallon zuma, wanda ke da wadata a cika furotin, bitamin b12, kuma basu dauke da carbohydrates ba. Guje wa sauƙin barbecue wanda zai iya ɓoye asalin carbohydrate kuma kawai kuyi tafarnuwa, man zaitun, da ganye. Don ƙarin fiber da kuma cika abubuwan, ƙara wasu kayan lambu marasa tsirrai zuwa ga skewers - barkono, tumatir, albasa, da dai sauransu.
Burgers: Babu dalili da ya sa ba za ku iya ji dadin naman sa (90-95% sarewa) ko burger kaza ba. Bugu da ƙari, kasancewa mai arziki a cikin furotin, bitamin B12, wani muhimmin gina jiki a cikin metabolism da aikin nerve, naman sa da kaza suna da arziki a cikin chromium wanda zai iya taimakawa wajen aikin insulin.
Tabbatar cewa yana da rabo mai kyau (~ 4-6oz) kuma kauce wa haɓaka mai yawa irin su naman alade, cakus mai tsami ko mayonnaise. Maimakon haka, jefa wasu albasa sauteed da namomin kaza a saman. Tsallake ketchup kuma gwada wasu mustard ko zafi mai sauye ko gilacamole na gwai-gila don kara kara mai da lafiya. Saya dukan albarkatun Buns don kara da fiber da kuma saurin jini.
Chili: Cikin kyauta ne yawancin mutane. M, mai dadi, cike da dandano, fiber (idan ka ƙara wake) da kuma gina jiki, chili ne mai matukar mahimmanci ga abubuwa masu girma na sodium irin su karnuka masu zafi da tsiran alade. Kuma idan kun ƙara wake, za kuyi amfani da wasu fure, wani muhimmin gina jiki don samar da jini a cikin jini. Makullin cin cin abinci shine saka idanu akan toppings - juye kirim mai tsami kuma yayyafa kan cakuda mai yalwa mai yalwa, avocado ko salsa mai yalwa. Don rage ƙananan abun ciki a cikin girke-girke na chili, yi amfani da 90-95% yin naman sa naman sa, nama mai nama nama ko kaza.
Coleslaw: Tushen kwari, kabeji, kayan lambu ne wanda ke da ƙwayar carbohydrates kuma mai arziki a cikin fiber. Bugu da ƙari, wasu bincike na jarrabawa sun nuna cewa amfani da kayan abinci guda biyar ko fiye da kullun a kowane mako an hade da raguwa masu yawa a ciwon daji. Kuna iya yin shinge mai kyau ta hanyar yankan sukari da kuma rage mayonnaise da kuma kara mai yalwar Girkanci na yogurt na kirim.
> Sources:
> Cibiyoyin Bayar da Shawarwariyar Cibiyar Micronutrient Cibiyar Linus Pauling. Micronutrients ga Lafiya. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients-for-health.pdf
> Cibiyoyin Bayar da Harkokin Kiwon Lafiya na Linus Pauling: Isothiocyanates. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/isothiocyanates