Abincin abinci mai sauri

Yawancin abinci masu sauri suna da yawan kalori, mai, gishiri, da sukari. Yi amfani da waɗannan nasihun don yi muku jagora cikin zaɓin lafiya yayin cin abinci a cikin gidan abinci mai sauri.

Saurin abinci mai sauri da sauƙi maye gurbin girkin gida. Amma abinci mai sauri kusan koyaushe suna dauke da adadin kuzari, mai, sukari, da gishiri.

Wasu gidajen cin abinci har yanzu suna amfani da mai na kayan lambu mai ƙanshi don soya. Wadannan mayukan suna dauke da kayan mai. Waɗannan ƙwayoyi suna ƙara haɗarin ku don cututtukan zuciya. Wasu biranen sun hana ko kuma suna ƙoƙarin hana amfani da waɗannan ƙwayoyin.

Yanzu, gidajen abinci da yawa suna shirya abinci ta amfani da wasu nau'ikan mai. Wasu suna ba da zaɓi na ƙananan kalori maimakon.

Ko da tare da waɗannan canje-canjen, yana da wuya a ci lafiya lokacin da kuke cin abinci sau da yawa. Yawancin abinci ana dafa su tare da mai mai yawa. Yawancin gidajen abinci ba su ba da kowane abinci mai ƙarancin mai ba. Porananan rabo kuma suna sauƙaƙa yawan ove. Kuma gidajen abinci kalilan suna ba da 'ya'yan itace da kayan marmari da yawa.

Gaba ɗaya, mutanen da ke da hawan jini, da ciwon sukari, da cututtukan zuciya dole ne su mai da hankali sosai game da cin abinci mai sauri.

Sanin yawan adadin kuzari, mai, da gishiri a cikin abinci mai sauri na iya taimaka muku cin koshin lafiya. Yawancin gidajen abinci a yanzu suna ba da bayani game da abincinsu wanda ake kira sau da yawa "gaskiyar abinci mai gina jiki." Wannan bayanin yana kama da alamun abinci mai gina jiki akan abincin da kuka saya. Idan ba'a sanya shi a cikin gidan abincin ba, nemi ma'aikaci don kwafin. Hakanan ana samun wannan bayanin akan layi.

Gabaɗaya, ci a wuraren da ke ba da salati, miya, da kayan lambu. A cikin salad din ku, ku guji abubuwa masu ƙima. Sanya tufafi, naman alade, da cuku cuku duk suna ƙara mai da kalori. Zabi latas da kayan lambu daban-daban. Zaɓi kayan salatin da ba su da mai ko mai, mai ruwan inabi, ko ruwan lemon tsami. Tambayi salatin salad a gefe.

Sandwiches masu koshin lafiya sun haɗa da nama mara kyau na ƙarami ko ƙarami. Ara naman alade, cuku, ko mayo zai ƙara mai da adadin kuzari. Nemi kayan lambu maimakon. Zaɓi burodin hatsi ko jaka. Croissants da biskit suna da kitse mai yawa.

Idan kuna son hamburger, sami dunƙulen nama ɗaya ba tare da cuku da miya ba. Nemi karin latas, tumatir, da albasa. Iyakance yawan fries na Faransa da kuke ci. Ketchup yana da adadin kuzari da yawa daga sukari. Tambayi idan zaka iya samun salat na gefe maimakon soyayyen.

Nemi nama, kaza, da kifin da aka gasa, ko a soya, ko a gasa shi, ko a dafa shi. Guji naman da aka gasa ko soyayyen. Idan tasa da kuka yi odar ta zo da miya mai nauyi, nemi shi a gefe kuma yi amfani da ƙarami kaɗan.

Tare da pizza, sami ƙananan cuku. Har ila yau ɗauki kayan ƙanshi mara nauyi, kamar su kayan lambu. Kuna iya dabba da pizza tare da adiko na goge takarda don kawar da kitse mai yawa daga cuku.

Ku ci kayan zaki masu kiba. Kayan zaki mai yalwa na iya ƙara fun zuwa daidaitaccen abinci. Amma ku ci su a lokuta na musamman.

Yi oda ƙananan sabis lokacin da za ku iya. Raba wasu kayan abinci mai sauri don rage adadin kuzari da mai. Nemi "jakar kareji." Hakanan zaka iya barin ƙarin abincin akan farantinka.

Zaɓin abincinku na iya koyawa yaranku yadda zasu ci lafiyayye, suma. Zaɓin nau'ikan abinci masu ƙoshin lafiya da iyakance girman yanki sune mahimmin abinci mai ƙoshin lafiya ga kowa.

Kiba - abinci mai sauri; Rage nauyi - abinci mai sauri; Hawan jini - abinci mai sauri; Hawan jini - abinci mai sauri; Cholesterol - abinci mai sauri; Hyperlipidemia - abinci mai sauri

• Abincin abinci mai sauri
• Abinci mai sauri

Eckel RH, Jakicic JM, Ard JD, et al. Jagoran 2013 AHA / ACC game da tsarin rayuwa don rage haɗarin zuciya da jijiyoyin jini: rahoto na Kwalejin Kwalejin Zuciya ta Amurka / Heartungiyar Heartungiyar Heartungiyar Zuciya ta Amurka kan jagororin aiki. J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

FasFoodNutrtion.org gidan yanar gizo. Abincin abinci mai sauri: gidajen abinci. fastfoodnutrition.org/fast-food-restaurants. An shiga Oktoba 7, 2020.

Hensrud DD, Heimburger DC. Hanyoyin abinci mai gina jiki tare da lafiya da cuta. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 26th ed. Philadelphia, PA: Elsevier; 2020: babi na 202.

Ma'aikatar Aikin Gona ta Amurka da Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam. Jagororin Abinci ga Amurkawa, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. An sabunta Disamba 2020. Iso ga Disamba 30, 2020.

Victor RG, Libby P. hauhawar jini na tsarin: gudanarwa. A cikin: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald na Ciwon Zuciya: Littafin rubutu na Magungunan zuciya da jijiyoyin jini. 11th ed. Philadelphia, PA: Elsevier; 2019: babi na 47.

• Angina
• Angioplasty da stent jeri - carotid jijiya
• Tsarin cirewar zuciya
• Yin aikin tiyata na Carotid - a buɗe
• Ciwon zuciya
• Yin aikin tiyata na zuciya
• Yin aikin tiyata na zuciya - mara haɗari
• Ajiyar zuciya
• Mai bugun zuciya
• Matakan ƙwayar cholesterol na jini
• Hawan jini - manya
• Gyarawa mai juyawa-defibrillator
• Ciwon jijiyoyin jijiyoyin jiki - kafafu

• Angina - fitarwa
• Angioplasty da mai ƙarfi - zuciya - fitarwa
• Asfirin da cututtukan zuciya
• Yin aiki lokacin da kake da cututtukan zuciya
• Butter, margarine, da man girki
• Cardiac catheterization - fitarwa
• Cholesterol da rayuwa
• Cholesterol - maganin ƙwayoyi
• Kula da hawan jini
• An bayyana kitsen abincin
• Ciwon zuciya - fitarwa
• Yin aikin tiyata na zuciya - fitarwa
• Yin tiyata ta zuciya - fitina kaɗan - fitarwa
• Ciwon zuciya - abubuwan haɗari
• Rashin zuciya - fitarwa
• Rashin zuciya - ruwaye da diuretics
• Rashin zuciya - kulawa gida
• Rashin zuciya: abin da za a tambayi likitanka
• Yadda ake karanta alamun abinci
• Cincin gishiri mara nauyi
• Gudanar da jinin ku
• Rum abinci
• Bugun jini - fitarwa

• Gina Jiki