Tare da yawan sabo, ' ya'yan itatuwa da kayan lambu na gida , lokaci ne na cikakke na shekara don jin dadi. Idan kun kasance a cikin rutsa tare da salatin ku na yau da kullum, kun rasa abubuwan da suka dace da kayan abinci da kuma fun. Ga wasu matakai don gina mafi kyau, mafi koshin lafiya, da kuma salad.
Tsallakewa daga Iceberg
Yana daya daga cikin cin abinci mafi yawancin cin abinci na Amirka, duk da haka dutsen kankara yana da ɗanɗanar ƙanshi kuma kusan babu darajar abinci.
Don fara salad dinku, gwada ƙara daya ko fiye daga cikin launin ganye masu duhu a cikin kwano. Dukkan wadannan layukan suna cike da fiber, bitamin, ma'adanai, da antioxidants . Idan wasu suna sabo ne a gare ku, ku gwada su! Mix su sama don iri-iri.
- Boston (bibb)
- Radicchio
- Baby alayyafo
- Arugula
- Kale
- Watercress
- Red da kore leaf
- Yaren ganye
- Frisee
- Ganye
- Mache
- Escarole
Ƙarfafa shi
Yi amfani da ciwon salatin azaman abincin da kuma kara yawan abincin ku na gina jiki . Ƙarfafa salatinka ta hanyar haɗuwa cikin kayan lambu da yawa da kafi so. Alal misali, ƙyalƙasa a ja, rawaya, ko barkono mai kore, da albasarta, broccoli, tumatir, kwandon hatsi da kabeji. Ku ci su, shinkafa, ko gurasa, wannan zabi ne naku.
Hakazalika, 'ya'yan itace mai girma ne ga salatin. Yi kokarin gwada a cikin apples, blueberries, strawberries, ko inabi don wani yalwa burst na dandano.
Da m, mafi kyau! Ba wai kawai za ku amfana daga dukan manyan antioxidants a cikin 'ya'yan itatuwa da kayan marmari, amma har da fiber.
Dauki Proteinku
Ƙara furotin zuwa salatin ku zai taimaka ya cika ku kuma ku ci gaba da jin dadi , kuma zai iya taimakawa wajen hana yaduwar jini a cikin rana. Zaɓi durƙusad da tushen tushen gina jiki irin su:
- Turkey
- Kaza
- Tofu
- Tuna
- Kifi
- Shrimp
- Cuku
- ƙananan qwai
Toss a wani abu Chewy
Carbohydrates na samar da makamashi kuma idan sun dace daidai, zasu iya taimakawa wajen gudanar da sukarin jini da kuma matakan insulin.
Tashi a cikin abincin carbohydrate wadanda basu da kyau a glycemic-index (GI) kuma ba za su karu da insulin ba. Mafi yawan GI irin abinci shine hatsi cikakke kuma ba a sarrafa su ba, kuma sun ƙunshi fiber da furotin. Misalan sun haɗa da:
- Black wake
- Koda wake
- Chickpeas
- Dafa shi quinoa
- Dafa shi alkama berries
- Dafafa farro
- Dukan alkama taliya
Kada Ka manta da Fat!
Abinci tare da mai a cikinsu ba su tayar da sukarin jini da kuma matakan insulin kamar carbohydrates yi, kuma zasu taimaka maka jin cike da wadata da abinci. Abincin mai yalwace, musamman ma wadanda basu da rai irin su kwayoyi da tsaba, suna samar da amfani mai yawa na kiwon lafiya. Wadannan su ne wasu misalai na wasu fatsun lafiya masu kyau don su shiga cikin salatin ku. Tun da yake sun kasance a cikin adadin kuzari, suna ajiye su zuwa guda ɗaya ko biyu a kowane abinci:
- Zaitun
- Kirki ba
- Cashews
- Almonds
- Walnuts
- Hemp tsaba
- Sunflower tsaba
- Avocados
Dubi Dressing ku
Ana sayo kayan ado na kayan lambu da sukari, mai, da gishiri, ba don ambaci addittu ba. A matsayinka mafi koshin lafiya, yi amfani da man zaitun man zaitun mai haɗuwa da vinegar ko shayarwa mai cin gashin balsamic vinegar zuwa ga salatinka. Ko kuma, gwada yin gyaran ku na gida. Bukatan wasu girke-girke? Binciken Cibiyar Gina ta Cibiyar Abincin Cibiyar Kwayoyin Cutar Kwayoyin PCOS: Abincin Abincin Abincin Abincin Abinci 100 da Abincin Abinci don Beat PCOS na wasu salaye mai yalwa da kayan ado na gida kamar Lemon Dijon Vinaigrette girke-girke a kasa.
Ka tuna cewa dan damuwa yana da dogon hanya.
Lemon Dijon Vinaigrette
Yana aiki 4
Sinadaran:
- 2 Tablespoons karin-budurwa man zaitun
- 1 Tablespoon farin giya vinegar
- Juice daga 1/2 a lemun tsami
- 1 Tablespoon Dijon mustard
- 1 teaspoon zuma
- ¼ teaspoon gishiri kosher
- ¼ teaspoon freshly ƙasa barkono
Hanyar:
Whisk sinadaran cikin karamin tasa har sai an hade. Jagogi akan salatin da kukafi so.
Da bauta: 80 adadin kuzari, 7 grams mai (1 gram cikakken), 150 mg sodium
Kayan girkewa daga Cibiyar Abincin Cibiyar Abinci ta Cibiyar Kwayoyin Cutar PCOS: 100 Sauƙi da Abincin Abincin Abincin Abinci don Beat PCOS