Boo Girmanka tare da Dafiyar Abincinku
Ka san cewa karin kumallo mai kyau ya ba ka damar yin amfani da makamashi don fara ranarka. Amma ta ƙara abinci mai tsufa don karin kumallo, zai iya taimakawa wajen bunkasa rayuwarka. Gwada waɗannan maganin karin kumallo don ci gaba da kasancewa matasa safiya a lokaci guda.
Muhimmancin karin kumallo
Ko da yake an kira karin kumallo muhimmin abincin rana, babu wani abu mai ban mamaki ko abin ban mamaki game da rawar da yake cikin abinci mai kyau.
Ba lallai ba zai kara ƙarfin ku ba, amma masu cin abinci na karin kumallo suna da nau'in rubutun jiki (BMI) a cikin layin lafiya, idan aka kwatanta da masu cin abincin karin kumallo. Yawancin mutanen da suka rasa nauyi kuma sun ci gaba da cin abincin karin kumallo, a cewar Hukumar Kula da Lafiya ta Amurka.
Babu wani daga cikin wannan ya tabbatar da cewa karin kumallo yana haddasa asarar nauyi, amma al'ada ce ta al'ada. Mutane da yawa suna cin karin karin kumallo domin su adana calories, amma wannan zai iya saukewa a hanyoyi biyu: ko dai kuna yin rawar jiki daga baya da safe - idan ba lafiya ba, abinci mafi yawancin abincin ya fi samuwa - ko kuna ba da damar samun abinci saboda kun ji kamar yadda kuka yi ta. Farawa da safe tare da zaɓin abinci nagari zai iya saita ku don samun kyakkyawar zaɓin sauran rana.
Me ya sa karin kumallo "anti-tsufa"?
Ana iya daukar karin karin kumallo a matsayin mai tsinkaya lokacin da ya ƙunshi waɗannan ɓangarori na cin abinci mai tsufa :
- Furotin na lean, wanda ke kiyaye ku har tsawon lokaci
- Dukan hatsi da / ko 'ya'yan itatuwa da kayan marmari, wanda ke ba ka lafiya mai kyau, hade da ƙananan mace-mace.
- A bit of mai lafiya mai, wanda ya goyi bayan zuciya zuciya
Mene ne mafi mahimmanci, karin kumallo mai tsufa da ya tsufa shine wanda ba zai haifar da wani damuwa ba da safe, lokacin da matakin ku na cortisol ya fi girma!
Zaɓuɓɓukan samfurori-da-go abincin kumallo
Idan kun kasance kamar mutane da yawa, sautunan suna da tsada sosai don samun sha'awa a cikin ɗakin abinci. Ga wasu zaɓuɓɓukan lafiya don kwanakin aiki:
- Gyada, almond, ko sauran man shanu a kan gurasa na gari
- Yogurt parfait: Layer Girkanci yogurt (10-15g na gina jiki a cikin 1/2 kofin) tare da hatsi hatsi kamar Fiber Na farko, Bran Buds ko Kashi tare da wasu berries
- Ƙananan tuna na tuna tare da ƙwayoyin hatsi da ƙananan 'ya'yan itace
- Saka kayan lambu mai cinyewa a cikin ƙwayar hatsi tare da ƙananan cuku ko yankakken nama
- Jazz up oatmeal tare da 'ya'yan itace, kwayoyi, da kuma madara mai madara, da kuma kokarin toppings kamar molasses, wani bit of maple syrup, kwasfa kwakwa, jam, ko ma cuku. Kyakkyawan madogara mai laushi mai sauƙi da kuma abincin da ba za a iya sarrafawa ba, za a iya dafa shi a cikin injin na lantarki a cikin minti biyu
- Hanyoyin da suka hada da berries, madara mai madara, 'ya'yan itace, da kuma tushen sinadaran furotin (irin su furotin furotin ko man shanu) suna da sauri da kuma gina jiki.
Abincin karin kumallo don shirya a gaba
- Duk wani hatsin hatsi za'a iya dafa shi a gaban lokaci kuma ya bar cikin firiji har zuwa kwanaki hudu ko biyar. Ka yi la'akari da hatsi mai hatsi, alkama bulgur, shinkafa shinkafa ko quinoa, kuma ka gwada su tare da irin kayan da kake so a kan gargajiya na gargajiya.
- Za a iya kwasfan ƙwai a gaba kuma a bar a cikin firiji har zuwa mako guda; ku ci nama tare da wasu hatsi masu hatsi ko ƙanshi na abin yabo. Frittatas ko omelets ne mai kyau abin hawa ga kayan lambu don bunkasa fiber safiya. Ka yi kokarin yin burodi-frittatas a cikin tanda a cikin ma'adin muffin; Ka fitar da su kuma su daskare su don tarin daji.
Sources:
Janet Helm, RD. Fitilar Dafa: Abincin Abincin Abincin Abincin Abincin Abinci . Oxmoor House. 2012.
Song WO, Chun OK, Obayashi S, Cho S, Chung CE. "Ana amfani da karin kumallo da ke hade da rubutun jiki a cikin manya na Amurka?". J Am Diet Assoc. 2005 Seb 105 (9): 1373-82.