Abun ciye-ciye don manya

Ga kusan duk wanda ke ƙoƙarin kallon nauyinsa, zaɓar abinci mai kyau na iya zama ƙalubale.

Kodayake ciye-ciye sun haɓaka "mummunan hoto," amma abincin ciye-ciye na iya zama muhimmin ɓangare na abincinku.

Zasu iya samar da kuzari a tsakiyar rana ko lokacin motsa jiki. Lafiyayyen abun ciye-ciye tsakanin abinci na iya rage yunwar ka kuma ya hana ka cin abinci fiye da kima a lokacin cin abinci.

Akwai nau'ikan ciye-ciye da yawa don zaɓar daga, kuma tabbas ba duk abincin ciye-ciye bane yake da lafiya ko kuma zai taimaka muku sarrafa nauyin ku. Yi ƙoƙari ku iyakance abubuwan ciye ciye marasa kyau da kuka kawo cikin gidan. Idan babu su, to kuna iya yin zabi mai kyau.

Idan baku da tabbas idan abun ciye-ciye yana da lafiya, karanta Labarin Gaskiyar Abincin, wanda ke ba da bayani game da girman girman, adadin kuzari, mai, sodium, da kuma ƙarin sugars.

Kula da girman sabis ɗin da aka ba da shawara akan lambar. Abu ne mai sauki a ci fiye da wannan adadin. Kada ka taɓa cin abinci kai tsaye daga cikin jaka, amma raba wani abin da ya dace ka ajiye akwatin kafin fara cin abincin. Guji abubuwan ciye-ciye waɗanda ke lissafa sukari a matsayin ɗayan farkon kayan haɗin. Kwayoyi lafiyayyen abun ciye-ciye ne, amma girman rabo ƙarami ne, don haka idan ka ci abun ciye-ciye kai tsaye daga jaka, yana da sauƙi a ci yawancin adadin kuzari.

Sauran dalilai don tunani:

• Girman abun ciye-ciye ya kamata ya nuna kyakkyawan daidaituwa tsakanin isasshen adadin kuzari don gamsar da ku, amma har yanzu ba su da yawa don inganta ƙimar da ba a so.
• Auki abincin da ba shi da ƙiba kuma a saka masa sikari da ke da zare da ruwa. Za ku cinye kalori kaɗan amma ku cika tsawon lokaci. Wannan yana nufin apple shine abincin da yafi lafiya fiye da jakar kwakwalwan kwamfuta.
• Neman 'ya'yan itace, kayan lambu, kayan marmari na hatsi, da kiwo mai kiba.
• Iyakance abinci da abin sha waɗanda ke ƙunshe da ƙarin sukari.
• Fresh 'ya'yan itace shine zabi mafi koshin lafiya fiye da abin sha mai ɗanɗano na' ya'yan itace. Abinci da abin sha waɗanda ke lissafa sukari ko syrup na masara a matsayin ɗayan farkon abubuwan haɗin abinci ba zaɓuɓɓukan abinci mai kyau ba ne.
• Haɗa furotin tare da carbohydrate zai taimaka abun ciye-ciye don kiyaye ku cikakke tsawon. Misalan sun hada da samun tuffa da kirtani, dunkulen alkama tare da man gyada, karas da hummus, ko yogurt mara kyau da sabbin 'ya'yan itace.

'Ya'yan itãcen marmari da kayan marmari masu kyau zabi ne na abinci mai daɗi. Suna cike da bitamin da ƙananan kalori da mai. Wasu wainar alkama da cuku duk suna yin kayan ciye-ciye masu kyau.

Wasu misalan abubuwan ciye-ciye masu lafiya sune:

• Tuffa (an bushe ko yanka a ciki), matsakaici 1 ko ¼ kofin (gram 35)
• Ayaba, matsakaici 1
• Raisins, ¼ kofin (gram 35)
• Fatar 'ya'yan itace (busasshen' ya'yan itace puree) ba tare da an kara sikari ba
• Karas (karas na yau da kullun a yanka, ko jaririn karas), kofi 1 (gram 130)
• Snapara peas (kwasfa suna da abinci), kofuna 1.5 (gram 350)
• Kwayoyi, 1 oz. (Gram 28) (kamar almon 23)
• Cikakken hatsi ya bushe (idan ba a sanya sukari a matsayin ɗayan farkon sinadarai 2), ¾ kofin (gram 70)
• Pretzels, 1 oz. (Giram 28)
• Kirtani, 1.5 oz. (Gram 42)
• Yogurt mara mai mai yawa ko mara narkewa, oz guda 8. (Gram 224)
• Muffin alkamar Ingilishi cikakke
• Gwanin pop pop, iska 3, (gram 33)
• Cherry ko tumatir inabi, ½ kofin (gram 120)
• Hummus, ½ kofuna (gram 120)
• 'Ya'yan kabewa a cikin kwasfa, ½ kofin (gram 18)

Sanya kayan ciye-ciye a cikin kananan kwantena filastik ko jakankuna saboda suna da saukin ɗauka a aljihu ko jaka Sanya kayan ciye-ciye a cikin kwantena na taimaka muku cin madaidaicin girman. Yi shirin gaba ku kawo kayan abincinku don aiki.

Iyakance kayan abinci na "tarkacen abinci" kamar kwakwalwan kwamfuta, alawa, kek, da kek, da ice cream. Hanya mafi kyau ta kiyayewa daga cin abinci ko kuma wasu abubuwan ciye ciye marasa kyau shine rashin wadatar waɗannan abinci a cikin gidanku.

Yana da kyau a sami cin abincin da ba shi da lafiya sau ɗaya a wani lokaci. Taba barin kowane irin abinci mara kyau ko zaƙi yana iya haifar da satar waɗannan abincin ko yawan shaye shaye. Mabuɗin shine daidaitawa da daidaitawa.

Sauran nasihu:

• Sauya kwanon alewa da kwanon 'ya'yan itace.
• Adana abinci kamar cookies, chips, ko ice cream inda suke da wuyar gani ko isa. Sanya ice cream a bayan firiza da kwakwalwan kwamfuta akan babban ɗaki. Matsar da lafiyayyun abinci zuwa gaba, a matakin ido.
• Idan danginku suna cin abinci yayin kallon Talabijan, sanya wani ɓangare na abincin a cikin kwano ko a kan akushi don kowane mutum. Abu ne mai sauki a cika cin abinci kai tsaye daga kunshin.

Idan kuna fuskantar wahalar samun abinci mai kyau da kuke so ku ci, yi magana da likitan abinci mai rijista ko mai ba da kula da lafiyar danginku don ra'ayoyin da za su yi aiki ga danginku.

Rage nauyi - kayan ciye-ciye; Lafiyayyen abinci - kayan ciye-ciye

Cibiyar Nazarin Nutrition da Amurka ta yanar gizo. Abun ciye-ciye mai wayo ga manya da matasa. www.eatrightpro.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/smart-snacking-for-adults-and-teens.ashx. An shiga Satumba 30, 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.

Yanar gizo Cibiyar Abinci da Magunguna ta Amurka (FDA). Alamar abinci & abinci mai gina jiki. www.fda.gov/food/food-labeling- abinci mai gina jiki. An sabunta Satumba 18, 2020. An shiga Satumba 30, 2020.

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.

• Gina Jiki
• Kula da nauyi