Abincin da zai kiyaye ku cikakke kuma ba a cika ku ba
Babu ƙaryatãwa cewa kayan lambu suna da lafiya a gare mu. Nazarin ya nuna cewa cin abinci mai cin abinci mai gina jiki a matsayin wani ɓangare na cin abinci mai kyau na iya taimakawa wajen rage cututtuka na cututtukan zuciya, ciwon daji, irin ciwon sukari 2 da kiba. Abincin abinci na kayan lambu yana iya taimakawa wajen rage karfin jini .
Kayan kayan lambu sune nau'in gina jiki mai gina jiki mai gina jiki da bitamin, ma'adanai, maganin cutar antioxidants da fiber.
Fiber abu ne mai mahimmanci na gina jiki idan ya zo wajen sarrafa nauyin da ciwon sukari . Fiber yana taimaka maka cike da cikakke, yana cire cholesterol daga zuciyarka kuma zai iya taimakawa wajen daidaita jini da yaduwar jini ta hanyar rage jinkirin narkewa. Ɗaya daga cikin hanyoyin mafi kyau don ƙara yawan abun ciki na fiber shine ƙara yawan kayan lambu , wanda zai fi dacewa da kayan lambu marasa tsirrai.
Wadannan kayan lambu ba su da adadi 25, 0 g mai, 5-6 g carbohydrate, 3 g fiber, da 0.5-2 g furotin da 1/2 kofin dafa shi ko 1 kofin raw (ba tare da wani karin mai). Bugu da ƙari, kasancewa karamar karamar karancin, da abinci maras yadden hatsi, kayan lambu marasa tsire-tsire suna ƙara rubutu, dandano, girma, da launi mai kyau ga kowane abinci. A lokacin da zaka iya, da nufin yin 1/2 naka farantin wadanda ba kayan lambu ba.
Waɗanne kayan lambu ne ake zaton su zama marasa ƙarfi?
- Artichoke
- Zuciyar Artichoke
- Asparagus
- Bamboo harbe
- Gwanaye (kore, kakin zuma, Italiyanci - kada ku dame wannan da legumes na takin - farar fata, wake da wake, wake wake, da dai sauransu)
- Bean sprouts
- Brussels sprouts
- Broccoli
- Kabeji (kore, Bok Choy, Sinanci, ja)
- Karas (bayanin kula: 1 karamin karamin yaro 1 g na carbohydrate)
- Farin kabeji
- Seleri
- Chicory
- Chayote
- Coleslaw (kunshe, ba sanye)
- Kokwamba
- Dandelion
- Daikon
- Eggplant
- Ganye (collard, Kale, mustard, turnip)
- Zuciyar dabino
- Jicama
- Kohlrabi
- Leeks
- Letas: m, escarole, leaf, ice berg, Romaine
- Namomin kaza
- Ganye mustard
- Okra
- Albasa
- Tsarin fis
- Barkono (kowane iri)
- Radishes
- Rutabaga
- Ganye salatin (chicory, endive, escarole, letas, romaine, alayyafo, arugula, radicchio, watercress)
- Snow peas ko fis pods
- Scallion
- Sprouts
- Squash (cushaw, rani, crookneck, spaghetti, zucchini)
- Sugar snap peas
- Sarkar Swiss
- Ƙun zuma
- Tumatir
- Turnips
- Ruwan ruwa
- Zucchini
Menene Ya kamata Ka Yi Tunani game Da Lokacin Sayarwa?
- Idan za a sayi sayan abin da ke cikin kakar. Ba za ku adana kuɗi ba sai dai ku rage takardar ku na carbon kafa ta sayen kayan gida. Ƙananan lokacin da aka yi tafiya, mafi mahimmancin dandano.
- Ka yi tunani game da sayen iri iri na wasu kayan lambu da ke dauke da magungunan kashe qwari. Kwafiyar cutar pesticide zai iya ƙara yawan ciwon daji, matsalolin fata, fuka, rashin haihuwa, da dai sauransu. Idan ba ka taɓa jin "jerin tsararru mai datti ba," kana iya karantawa akan shi. Wadannan abubuwa ne na abinci wanda ya ƙunshi matakan da suka fi girma na magunguna. Wasu kayan lambu a cikin jerin sun hada da: seleri, alayyafo, barkono mai dadi, barkono, da dai sauransu.
- Idan kun ga cewa kuna lalata kayan lambu don cinyewa, la'akari da sayen kayan lambu mai daskarewa. Abincin jiki sun dace da sabo, idan ba mafi kyau ba, saboda an daskare su a gishiri wanda yake riƙe da bitamin da kuma ma'adanai. Kwayoyin da aka daskare suna da sauƙin shirya kuma saboda an riga an yanke su da wanke.
Ta Yaya Ya Kamata Ka Shirya Su?
- Sare kayan lambu tare da ƙananan tafarnuwa da man fetur, kamar zaitun ko canola.
- Gasa kayan lambu a cikin tanda a kan takardar kuki da gishiri, barkono, kadan daga man fetur, da kuma duk abin da kuke so-rosemary, thyme, oregano, basil, da dai sauransu.
- Idan kana amfani da kayan lambu a cikin salatin zaku iya rufe su da farko don haskaka launin su da kuma tausasa su.
- Ka guji tafasa kayan lambu don wannan zai iya sa bitamin ya shiga cikin ruwa. Hakanan zai iya sa su duba maras kyau.
- Ka guji ƙara yawan man shanu, kirim, cuku, gyaran salatin, ko man fetur zuwa kayan lambu don wannan zai iya ƙara yawan abin da ke cikin calories-juya kayan abinci mai low-caro a cikin babban calori daya.
Ta Yaya Zaku iya samun Kayan Kayan Kayan Kasa a cikin Abincin ku?
- Nemi ya ci kayan lambu da yawa. Cin abinci game da uku zuwa biyar, 1/2 kofin dafa ko 1 kofin raw servings yau da kullum zai bunkasa your bitamin, ma'adinai, da kuma fiber abun ciki.
- Haɗa kayan lambu a cikin sandwiches, salads, gefen gefe, omelets, soups, stews da kuma gina jiki mafi girma tare da kayan lambu.
- Yi kayan lambu da tushe na abincinku. Ku ci abincin rana ko abincin dare sized salads, canza taliya ga spaghetti squash ko yin zucchini taliya ko farin kabeji shinkafa.
- Samar da kayan lambu a cikin abincinku. Cakulan da aka yanke, barkono, seleri, broccoli ko duk abin da kuke so kuma ku haɗa su tare da hummus ko guacamole na abinci mai gina jiki da kuma fiber da ke da ƙasa a cikin carbohydrate. Hakanan zaka iya tsoma kowane daga cikin wadannan man shanu, kamar gyada man shanu ko almond man shanu don gina jiki mai gina jiki da fiber.
- Make 1/2 your farantin kayan lambu. Wannan zai taimaka maka ka rage yawan carbohydrate da calorie.
Resources:
Ƙungiyar Ciwon Yankakken Amirka. Ƙananan kayan lambu. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-vegetables.html
Ma'aikatar Aikin Noma na Amurka. Me ya sa yake da muhimmanci a ci kayan lambu. http://www.choosemyplate.gov/food-groups/inkannun-why.html
Ƙwararren Masarautar Michigan Cibiyar Ciwon Guraben Ciwon Aboki. Me ya sa yake da muhimmanci a ci kayan lambu. http://www.med.umich.edu/1libr/MEND/Diabetes-NonCarbFoods.pdf
Ƙungiyar Ayyuka. All 48 'ya'yan itatuwa da kayan lambu tare da bayanan pesticide sauran bayanai. http://www.ewg.org/foodnews/summary.php