Zaɓin abinci mai kyau shine babbar dama don bunkasa abincin ku, kula da jini, da kuma hana haɓakawa a abinci. Matsalar ita ce wasu lokuta ba mu san abin da za mu ci abinci ba, kuma, maimakon zabar abinci na abinci mai gina jiki, sau da yawa muna saukewa don saukakawa, ƙuƙwalwa a kan mai daɗi mai dadi. Babban mahimmanci don cin abincin lafiya shi ne ingancin sinadaran kirki a hannayen da ke da sauki da kuma mai gina jiki.
Ga mutanen da ke fama da ciwon sukari ko wadanda ke neman inganta lafiyar jiki ko rashin nauyi, wani abincin kirki ne wanda shine calori da kuma carbohydrate sarrafawa. Wannan zai taimaka wajen inganta abincin ku, ƙara yawan kuzari da hana karfin kuɗi ko taimakawa asarar nauyi. Kyakkyawan tsari shine kiyaye abincinku ga kimanin calories 200 ko žasa . Bugu da ƙari, kuna so abun cin abincinku yana da fiber da furotin, abubuwan gina jiki guda biyu da zasu taimake su don taimakawa cikin jin dadi. A ƙarshe, yana da kyakkyawan ra'ayin yin ƙoƙari don zaɓar abinci mai ci kamar abincin ƙura kuma don kaucewa cinyewa, kayan haɓakar carbohydrates mai yalwata wanda zai iya ƙara yawan sugarsu na jini, inganta overeating, da kuma samar da kumburi.
Binciki ta cikin wannan jerin abubuwan fasallu. Nemi ayanku ko ƙirƙira sababbin sababbin. Waɗannan su ne kawai wasu ra'ayoyi - kara yawan nau'o'inku zai sa shirye-shiryen abinci da abinci mai gina jiki.
1 -
Fresh 'Ya'yan itãcen marmari ne na halitta kyau!Hanyoyi suna da arziki a cikin carbohydrates, fiber, bitamin, da kuma ma'adanai. Idan kuna da ciwon sukari, kuyi ƙoƙarin ci gaba da rabonku ga ɗaya (1 ƙananan ƙananan - girman wasan tennis, 1/2 banana, 1 kofin berries ko guna, 1/2 kofin abinci mai gauraye) ta zauna da la'akari da ƙara wasu gina jiki zuwa ga abincin ka don rage yadda saurin jini ya tashi. Hanyoyi na iya zama abun ciye-ciye mai kyau da kwarewa ko gogewa da rana. Har ila yau zai iya kasancewa mai dadi sosai bayan abincin dare.
- Apple
- Banana (1 karami ko 1/2 matsakaici)
- Cherries (12-15)
- Clementine
- Garehul
- Inabi (12-15 matsakaici sized)
- Melon Melon
- Kiwi (1-2 kiwi)
- Mango (1/2 kofin)
- Nectarines
- Orange
- Gwanda
- Peaches
- Pear
- Abarba (1/2 kofin)
- Kayan dabbobi
- Tangerines
- Kankana
2 -
Kayan Kayan LantarkiWadanda ba su da tsaka-tsire ba su da yawa a cikin carbohydrates da calories. Sun kasance masu arziki a cike da fiber, bitamin, da kuma ma'adanai. Don kammala abincinku, dafa 1/2 kofin dafa shi ko 1 kofin kayan lambu mai kyau tare da teaspoon na hummus, guacamole, ko man shanu.
- Ƙungiyar Bell Pepper
- Berries
- Broccoli
- Farin kabeji
- Karas
- Seleri
- Cherry ko innabi tumatir (12-15)
- Kokwamba
- Jicama
- Namomin kaza
- Snow Peas
- String wake
3 -
Abun Gudun-da-GoLokacin da kake ci gaba da sauƙi ya manta da abin da zai ci, abin da ya bar ka da sayen wani abu da za a yi. Don tabbatar da abincinku na abinci ne mai dadi kuma mai dadi, yana da mahimmanci don zama mai amfani mara kyau. Neman samo fasheran da ke da wadata mai gina jiki da kuma ƙananan sodium da kuma mai mai yawa.
- Snack Bar
- Cikakken Gurasar Masarawa
- Kwayoyin da ba a yalwata (almonds, pistachios, walnuts, cashews, 1 oz ko 1/4 kofin)
- Low-fat Girkanci yogurt
- Fresh Fruit
- Kayan kayan lambu tare da Hummus
- Dry Low Sugar Cereal
- Hard-Boiled Gwai
- Zaitun
- Pickles
- Rice Cakes (Brown)
- Soy Chips
- Soy Kwayoyi
- String Cheese
- Sunflower Tsaba (unsalted)
- Hanyar Trail (ci gaba da zama ɗaya)
4 -
Sauke shi Fast da Jin dadiIdan kun kasance gida kuma kuna da lokaci don yin abincin da zai iya zama mai gamsarwa, maimakon jingina ta cikin ɗakunan, kuna buga wani abu mai sauri kuma ku zauna, ku sanya shi a kan farantin kuma ku ji daɗi. Yin la'akari da abin da kuke ci zai iya taimaka muku wajen rarraba abincin ku.
- 1/2 Turkiya ko Lean Ham Sandwich (2 yanka na nama mai laushi) a kan 1 Sanyen Gurasar Abincin Gurasa
- 1 kofin na Low-Sodium miyan
- 1 Tablespoon Nut Butter a kan 1 yanki na dukan hatsi Toast ko 1/2 Dukan hatsi Turanci Muffin
- Apple ko Pear yanka da Cinnamon da Low-fat Greek Yogurt
- Apple ko Pear yanka tare da Gyada Magoya, Almond Butter, ko Cashew Butter (1 Tablespoon)
- 1 Gurasa mai Karancin Ƙananan Abincin da Kayan Gishiri Mai Gishiri Mai Girma
- 1/2 Kofi Cold Wanda ba a yi masa ba da kyauta tare da Girma Girma Girmanci Yogurt
- 3 Scrambled Eggwhites da alayyafo
- 1 Yin aiki da Edamame tare da yayyafa na Parmesan Cuku
- Green Salad tare da 1 Tablespoon Vinaigrette ko 1 Teaspoon Man zaitun da kuma Vinegar
- 2 Tablespoons Hummus da karas (ko wasu Non-Starchy kayan lambu)
- Low-fat Cottage Cheese da 3/4 kofin Blueberries ko Strawberries
- 1 Cakuda Bikin Cikakken Ganyada a kan Seleri
- Kayan kayan lambu da kuma 1-2 Tablespoons Dip (Guacamole ko Bean Dip_
- Kyafaffen Salmon a kan Kayan Kaya
- 1 Tumatir Cushe tare da 1 Tablespoon Ƙananan mai-mai Tuna ko Gwai Salatin
- Kayan Kayan Kayan Guda (1 bauta) tare da 1 Bautar Cizon Ƙananan