Girman rabo

Zai iya zama da wahala a auna kowane yanki na abincin da kuka ci. Duk da haka akwai wasu hanyoyi masu sauƙi don sanin cewa kuna cin madaidaitan madaidaitan sabis. Biyan waɗannan nasihunrorin na iya taimaka muku sarrafa girman rabo don ƙimar nauyi mai kyau.

Gwargwadon adadin sabis shine adadin kowane abincin da yakamata ku ci yayin cin abinci ko abun ciye-ciye. Yanki shine yawan abincin da a zahiri kuke ci. Idan ka ci fiye ko thanasa da wanda aka ba shi shawarar, zaka iya samun abinci mai yawa ko kadan.

Mutanen da ke da ciwon sukari waɗanda suke amfani da jerin musayar don ƙididdigar carb ya kamata su tuna cewa "bautar" a cikin jerin musayar ba koyaushe zai zama daidai da gwargwadon aikin ba da shawarar ba.

Ga abinci kamar hatsi da taliya, yana iya zama da amfani a yi amfani da kofunan awo don auna ainihin abin da za a yi na wasu 'yan kwanaki har sai an sami ƙarin horo a ƙwallon ido da ɓangaren da ya dace.

Yi amfani da hannunka da sauran abubuwan yau da kullun don auna girman girman:

• Hanya ɗaya na nama ko kaji shine tafin hannunka ko katunan kati
• Servingaya daga cikin nauyin ounce 3 (gram 84) kifin shine littafin dubawa
• Kofi ɗaya da rabi (gram 40) na ice cream ƙwallon tanis ne
• Servingaya daga cikin cuku shine dan lido
• Rabin rabin (gram 80) na dafaffun shinkafa, taliya, ko kayan ciye-ciye kamar su chips ko pretzels hannu ne mai zagaye, ko kwallon tanis
• Servingaya daga cikin abincin pancake ko waffle shine karamin diski
• Cokali biyu (gram 36) na man gyada ƙwallo ne na ping-pong

Ya kamata ku ci abinci biyar ko fiye na 'ya'yan itatuwa da kayan marmari kowace rana don taimakawa rage yawan cutar kansa da sauran cututtuka. 'Ya'yan itãcen marmari da kayan marmari ba su da mai da yawa kuma suna da fiber. Hakanan zasu taimaka wajen cika ku har ku ƙoshi a ƙarshen abincinku. Suna dauke da adadin kuzari, saboda haka bai kamata ku ci adadi mara iyaka ba, musamman idan ya zo ga 'ya'yan itatuwa.

Yadda za'a auna girman girman 'ya'yan itatuwa da kayan marmari:

• Kofi daya (gram 90) na yankakken fruitsa fruitsan ora isan ora oran itace ko kayan marmari shi ne dunkulen mata ko ƙwallan ƙwallo
• Mediumaya daga cikin matsakaiciyar apple ko lemu kwallon ƙwallon tanis ne
• Kofin kwata ɗaya (gram 35) na fruita driedan itace drieda driedan itace ko nutswa nutswallon golf ne ko handfulan ƙarami
• Kofi ɗaya (gram 30) na latas ɗin ganye huɗu (letas ɗin Romaine)
• Mediumaya daga cikin matsakaiciyar dankalin turawa ita ce linzamin kwamfuta

Don sarrafa girman girman lokacin da kake cin abinci a gida, gwada waɗannan shawarwari masu zuwa:

• Kada ku ci daga jaka. Kuna iya jarabtar ku ci da yawa. Yi amfani da girman hidiman akan kunshin don raba abincin a cikin kananan jaka ko akussu. Hakanan zaka iya siyan kayan aiki guda ɗaya na abincin abincin da kuka fi so. Idan ka saya da yawa, zaka iya raba kayan ciye-ciye zuwa kashi ɗaya yayin da ka dawo gida daga shagon.
• Yi amfani da abinci a ƙananan faranti. Ku ci daga farantin salatin maimakon tasa. Ci gaba da hidiman abinci a kan teburin girki don haka dole ne ku tashi na seconds. Sanya abincinku daga saukin kai kuma daga gani zai sanya muku wahalar cin abinci.
• Rabin farantinka ya kamata ya ƙunshi koren kayan lambu. Raba rabin rabin tsakanin furotin mara nauyi da hatsi gaba daya. Cika rabin farantin ku da koren kayan lambu kafin kuyi amfani da ragowar fitowar ku shine ɗayan mafi sauƙi hanyoyin sarrafa rabo.
• Sauya nau'ikan abinci mai ƙananan mai. Maimakon cuku mai-mai mai tsami, kirim mai tsami, da madara, sayi mai mai mai ƙyama ko mai tsaka maimakon. Yi amfani da rabin adadin da zaku saba amfani dashi don adana ƙarin adadin kuzari. Kuna iya gwada maye gurbin rabin cuku mai tsami tare da hummus ko haɗa kirim mai tsami tare da yogurt na fili don yin wannan sauƙin.
• Kada ku ci hankali. Lokacin da kake cin abinci a gaban talabijin ko yayin yin wasu ayyuka, za ka shagala sosai yadda za ka iya cin da yawa. Ku ci a tebur. Mayar da hankalinka kan abincinka dan ka san lokacin da kaci abinci.
• Abun ciye-ciye tsakanin abinci idan ana so. Idan kuna jin yunwa tsakanin cin abinci, ku ci lafiyayyen abinci mai ƙoshin lafiya kamar 'ya'yan itace, ƙaramin salatin, ko kuma kwano na kayan miya. Abun ciye-ciye zai cika ku don kada ku ci da yawa a abincinku na gaba. Abun ciye-ciye wanda ke haɗa furotin da carbohydrates tare da zare zai ba ka gamsuwa sosai. Wasu misalai suna samun apple tare da kirtani, dukan -kawan alkama tare da man gyada, ko kuma karas ɗin jariri da hummus.

Don sarrafa girman girman lokacin cin abinci, gwada waɗannan nasihun:

• Yi oda karamin girma. Maimakon matsakaici ko babba, nemi ƙarami mafi girma. Ta cin ɗan ƙaramin hamburger maimakon babban, zaku iya adana kimanin kalori 150. Orderaramin oda na soyayyen ɗanɗano zai adana ku game da adadin kuzari 300, kuma ƙaramin soda zai adana calories 150. Kada girman girman umarnin ka.
• Yi odar "girman abincin rana" na abinci, maimakon girman abincin dare.
• Sanya kayan kwalliya maimakon masu shigowa.
• Raba abincinku. Raba hanya tare da aboki, ko yanke abincinku a rabi lokacin da ya zo. Sanya rabi a cikin akwatin abin zuwa kafin fara cin abinci. Kuna iya samun sauran abincinku don abincin rana washegari.
• Cika da ƙananan abincin kalori. Yi odar karamin salatin, kofuna na 'ya'yan itace, ko kopin miyar da aka kafa a kan miya kafin shigar ku. Zai cika ku har ku ɗan rage cin abincinku.

Kiba - girman rabo; Matsakaici - girman rabo; Rashin nauyi - girman rabo; Lafiyayyen abinci - girman rabo

Mozaffarian D. Gina Jiki da cututtukan zuciya da cututtukan rayuwa. 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 49.

Parks EP, Shaikkhalil A, Sainath NN, Mitchell JA, Brownell JN, Stallings VA. Ciyar da yara masu ƙoshin lafiya, yara, da matasa. A cikin: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Littafin koyar da ilimin yara. 21st ed. Philadelphia, PA: Elsevier; 2020: babi na 56.

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

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