Mafi Kyawun Abincin 12 da Za Ku Ci Da safe

Wadatacce

• 1. Qwai
• 2. Yogurt na Girkanci
• 3. Kofi
• 4. Man hatsi
• 5. Chia Tsaba
• Babban-Protein Chia Seed Pudding
• 6. Berry
• 7. Goro
• 8. Koren Shayi
• 9. Shake protein
• 10. 'Ya'yan itace
• 11. Yayan Fata
• 12. Cuku Cuku
• Layin .asa
• Shirye-shiryen Abinci: Karin kumallo na yau da kullun

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Duk da abin da kuka ji, cin abincin karin kumallo ba lallai ba ne ga kowa.

A zahiri, ƙetare karin kumallo na iya zama mafi kyau fiye da cin abincin karin kumallo mara ƙoshin lafiya.

Koyaya, abinci mai gina jiki, daidaitaccen karin kumallo na iya ba ku kuzari kuma ya hana ku cin abinci mai yawa yayin sauran rana.

Anan ga mafi kyawun abinci 12 da zaku iya ci da safe.

1. Qwai

Babu shakka ƙwai suna da lafiya kuma suna da daɗi.

Nazarin ya nuna cewa cin ƙwai a karin kumallo yana ƙaruwa da jin cikewar jiki, yana rage cin abincin kalori a abinci na gaba kuma yana taimakawa kiyaye daidaituwar sukarin jini da matakan insulin (,,).

A cikin wani binciken, mazajen da suka ci ƙwai don karin kumallo sun sami gamsuwa kuma sun ɗauki kalori kaɗan yayin sauran rana fiye da waɗanda suka cinye bagel ().

Bugu da ƙari, yolks na ƙwai suna ɗauke da lutein da zeaxanthin. Wadannan antioxidants suna taimakawa hana cututtukan ido kamar cataracts da macular degeneration (,).

Qwai ma daya ne daga cikin mafi kyawun hanyoyin samun choline, abinci mai matukar muhimmanci ga kwakwalwa da lafiyar hanta ().

Kodayake yana da yawan ƙwayar cholesterol, ƙwai ba sa ɗaga matakan cholesterol a cikin yawancin mutane.

A zahiri, cin dukan ƙwai na iya rage haɗarin cututtukan zuciya ta hanyar sauya fasalin “mummunan” ƙwayar LDL, ƙara “kyau” HDL cholesterol da haɓaka ƙwarewar insulin (,).

Abin da ya fi haka, manyan ƙwai uku suna ba da kimanin gram 20 na furotin mai inganci (9).

Qwai ma suna da yawa. Misali, dafaffun kwai suna yin babban abin karin kumallo wanda za'a iya shirya shi kafin lokaci.

Qwai suna da furotin da mahimman abubuwa masu gina jiki. Hakanan suna haɓaka cikakke kuma suna taimaka muku cin ƙananan adadin kuzari.

2. Yogurt na Girkanci

Yogurt na Greek shine mai tsami, mai dadi kuma mai gina jiki.

Ana yin ta ta hanyar tace whey da sauran ruwa daga ruwan madara, wanda ke samar da yogurt mai kamala wanda ya fi dacewa da furotin.

An nuna furotin don rage jin yunwa kuma yana da tasirin tasirin yanayi fiye da mai ko kuma carbi (,).

Kalmar tasirin zafin jiki yana nufin ƙaruwa cikin saurin rayuwa wanda ke faruwa bayan cin abinci.

Yogurt da sauran kayan kiwo zasu iya taimakawa tare da kula da nauyi saboda suna ƙaruwa da matakan homonin da ke inganta cikakke, gami da PYY da GLP-1 (,).

Abin da ya fi haka, yogurt mai cikakken kiba ta ƙunshi linoleic acid hade (CLA), wanda na iya ƙara yawan asara da rage haɗarin cutar sankarar mama (,).

Wasu nau'ikan yogurt na Girkanci sune tushen ingantaccen maganin rigakafi kamar Bifidobacteria, wanda ke taimakawa hanjin ka ya zama lafiyayye (15).

Don tabbatar yogurt ɗinku ya ƙunshi maganin rigakafi, bincika kalmar ta ƙunshi rayayyun al'adu masu aiki akan alamar.

Gwada gwada yogurt na Girkanci tare da 'ya'yan itace ko yankakken' ya'yan itace don haɓaka abincin bitamin, ma'adinai da fiber.

Yogurt na Girka yana cikin furotin, yana taimakawa rage ci kuma yana iya taimakawa rage nauyi. Wasu nau'ikan kuma suna ƙunshe da maganin rigakafin amfani.

3. Kofi

Kofi shine abin sha mai ban mamaki don fara ranar ku.

Yana da yawa a cikin maganin kafeyin, wanda aka nuna don haɓaka yanayi, faɗakarwa da aikin tunani.

Ko da ƙananan maganin kafeyin na iya cimma waɗannan tasirin (, 17, 18).

Wani bincike na nazarin 41 ya sami kashi mafi inganci don zama 38-400 MG kowace rana don haɓaka fa'idodin maganin kafeyin yayin rage tasirin (18).

Wannan yana kusan kusan kofuna 0.3 zuwa 4 a kowace rana, gwargwadon ƙarfin kofi (18).

Hakanan an nuna maganin kafeyin don ƙara yawan kuzari da ƙona mai. A cikin binciken daya, MG 100 na maganin kafeyin a kowace rana ya taimaka wa mutane ƙona karin adadin kuzari 79-150 a kan awanni 24 (19,).

Bugu da ƙari, kofi yana da wadata a cikin antioxidants, wanda ke rage kumburi, yana kare ƙwayoyin da ke lulluɓe da hanyoyin jini kuma rage haɗarin ciwon sukari da haɗarin cutar hanta (,,,, 25).

Samun kopin kofi babbar hanya ce don fara ranarku. Maganin kafeyin a ciki na iya inganta yanayi, aikin tunani da kuzari.

4. Man hatsi

Oatmeal shine mafi kyawun abincin kumallo ga masoyan hatsi.

An yi shi ne daga hatsi na ƙasa, wanda ke ɗauke da wani zaren na musamman da ake kira oat beta-glucan. Wannan fiber yana da fa'idodi masu yawa na kiwon lafiya, gami da rage ƙwayar cholesterol (,).

Abin da ya fi haka, oat beta-glucan shine zaren viscous wanda ke inganta jin daɗin cikawa. Studyaya daga cikin binciken ya gano cewa yana ƙaruwa matakan cikakken PYY hormone kuma mafi girman allurai suna da mafi girman sakamako (,,).

Oats ma suna da wadata a cikin antioxidants, wanda ke kare kitse mai mai daga zama mara ƙarfi. Wadannan antioxidants na iya amfani da lafiyar zuciya da rage hawan jini (31,,).

Kodayake hatsi ba ya ƙunshi alkama, ana sarrafa su sau da yawa a cikin wurare guda ɗaya kamar ƙwayoyin da ke cike da alkama. Masu bincike sun gano cewa yawancin hatsi sun gurɓata da sauran hatsi, musamman sha'ir ().

Sabili da haka, mutanen da ke fama da cutar celiac ko ƙwarewar alkama ya kamata su zaɓi hatsi waɗanda aka tabbatar da su a matsayin marasa kyauta.

Ka tuna cewa kofi ɗaya (gram 235) na oatmeal da aka dafa ya ƙunshi kusan gram 6 na furotin, wanda ba zai samar da fa'idodin karin kumallo mafi girma ba (35).

Don haɓaka haɓakar furotin na abincin karin kumallo na oatmeal, shirya shi da madara maimakon ruwa ko yi masa hidima da gefen ƙwai ko wani cuku.

Oatmeal yana da wadataccen fiber na beta-glucan, wanda ke rage ƙwayar cholesterol kuma yana ƙara jin daɗin cikawa. Shima yana dauke da sinadarin antioxidants.

5. Chia Tsaba

'Ya'yan Chia suna da wadataccen abinci kuma ɗayan mafi kyawun tushen fiber.

A zahiri, oza ɗaya (gram 28) na chia yana ba da gram 11 na zare mai kayatarwa a kowace hidimtawa (36).

Abin da ya fi haka, wani ɓangare na zaren a cikin chia tsaba shi ne zazzaɓi fizko, wanda ke shan ruwa, yana ƙara yawan abincin da ke motsawa ta cikin jikinka na narkewa da kuma taimaka maka jin cike da gamsuwa (37,,).

A cikin ƙaramin bincike, na makonni 12, mutanen da ke fama da ciwon sukari waɗanda suka ci ƙwayoyin chia sun sami ƙarancin yunwa, tare da haɓaka sikari da hawan jini ().

Chia tsaba suma suna da yawa a cikin antioxidants, wanda ke kare ƙwayoyin ku daga ƙwayoyin da ba su da ƙarfi waɗanda ake kira masu ƙarancin kyauta waɗanda ake samarwa yayin haɓaka (, 41,).

A wani binciken kuma na mutanen da ke fama da ciwon sukari, ƙwayoyin chia sun rage alama mai kumburi CRP da 40%. Cikakken CRP shine babban haɗarin haɗarin cututtukan zuciya ().

Koyaya, bautar chia guda ɗaya tana ba da kusan gram 4 na furotin, wanda ƙila ba shi da kyau don karin kumallo (36).

Anan akwai girke-girke na chia pudding wanda ya ƙunshi fiye da gram 25 na furotin.

Babban-Protein Chia Seed Pudding

Sinadaran:

• 1 oza (gram 28) na busasshiyar tsaba.
• 1 dibin furotin na whey.
• Kof 1 (madara 240) na madarar kwakwa ko madarar almond.
• Rabin kopin berries.
• Stevia ko wani zaki mai dandano, idan ana so.

Kwatance:

• Haɗa dukkan abubuwan haɗin a cikin kwano kuma haɗa su da kyau.
• Rufe kwano da firji aƙalla awa ɗaya.

Kuna iya samun babban zaɓi na tsaba chia nan.

'Ya'yan Chia suna da yawa a cikin fiber kuma an cika su da antioxidants wanda zai iya rage kumburi da rage haɗarin cuta.

6. Berry

Berries suna da dadi kuma an cika su da antioxidants.

Shahararrun nau'ikan sun hada da blueberries, raspberries, strawberries da blackberries.

Sun kasance mafi ƙarancin sukari fiye da yawancin 'ya'yan itatuwa, duk da haka sun fi fiber girma.

A zahiri, raspberries da baƙar fata kowannensu yana ba da fiber na gram 8 mai ban sha'awa kowace kofi ko gram 120 da 145, bi da bi (44, 45).

Mene ne ƙari, kofi ɗaya na berries ya ƙunshi adadin kuzari 50-85 kawai dangane da nau'in.

Berries kuma suna shirya antioxidants da ake kira anthocyanins, wanda ke kiyaye zuciyar ku kuma yana iya taimaka muku tsufa da kyau (,).

Berries an nuna don rage alamomi na ƙonewa, hana ƙwayar cholesterol na jini daga sakawa da kiyaye ƙwayoyin da ke lulluɓe da hanyoyin jini (,,,)

Hanya mai kyau don ƙara 'ya'yan itace a cikin karin kumallon ku shine cin su da yogurt na Girka ko kuma cuku.

Berries suna da yawa a cikin fiber da ƙananan kalori. Hakanan suna da wadata a cikin antioxidants wanda zai iya rage haɗarin cutar ku.

7. Goro

Kwayoyi suna da daɗi, gamsarwa da gina jiki.

Su ne babban ƙari ga karin kumallon ku, yayin da suke cikewa kuma suna taimakawa hana ƙimar nauyi (,).

Kodayake kwayoyi suna da yawan adadin kuzari, nazarin yana ba da shawarar cewa kar ku sha dukkan mai a cikinsu.

A zahiri, jikinka kawai yana sha kusan adadin kuzari 129 na adadin awo daya (gram 28) na almond (,,).

Wannan na iya zama gaskiya ga wasu kwayoyi kuma, kodayake a wannan lokacin almond ne kawai aka gwada.

Bugu da ƙari kuma, an nuna kwayoyi don inganta abubuwan haɗarin cututtukan zuciya, rage ƙin insulin da rage kumburi (,,,,,,).

Dukkanin nau'ikan goro suma suna dauke da sinadarin magnesium, potassium da mai mai wadatar zafin zuciya.

Abin da ya fi haka, kwayoyi na Brazil suna ɗaya daga cikin mafi kyawun tushen selenium - kawai kwaya biyu na Brazil suna ba da sama da 100% na shawarar yau da kullun ().

Kwayoyi ma suna da amfani ga mutanen da ke fama da ciwon sukari. A cikin binciken daya, maye gurbin wani sashi na carbs da oza 2 (gram 56) na goro ya haifar da rage sukarin jini da matakan cholesterol ().

Ppingara yogurt na Girkanci, cuku na gida ko oatmeal tare da cokali 2 na yankakken kwayoyi na samar da ƙamshi da ɗanɗano yayin haɓaka ƙimar abincin ku na karin kumallo.

Kuna iya samun babban zaɓi na goro a nan.

Kwayoyi sune cike, abinci mai ƙoshin abinci mai gina jiki wanda zai iya taimakawa rage haɗarin cututtukan zuciya da inganta kula da sukarin jini.

8. Koren Shayi

Green shayi yana daya daga cikin abubuwan sha mafi kyau a duniya.

Ya ƙunshi maganin kafeyin, wanda ke inganta faɗakarwa da yanayi, tare da haɓaka ƙimar rayuwa (, 19,).

Ganyen shayi yana samar da 35-70 MG na maganin kafeyin kawai a kowane kofi, wanda yake kusan rabin adadin kofi.

Green shayi na iya zama mai taimako musamman game da ciwon sukari. Binciken nazarin 17 ya gano cewa masu shan koren shayi suna da ragi a cikin sukarin jini da matakan insulin ().

Hakanan ya ƙunshi antioxidant da aka sani da EGCG, wanda zai iya kare kwakwalwarka, tsarin juyayi da zuciya daga lalacewa (,,,).

Nemo babban zaɓi na koren shayi anan.

Green shayi yana da fa'idodi da yawa ga lafiya. Ya ƙunshi antioxidant mai suna EGCG, wanda ke amfanar kwakwalwar ku da tsarin jin tsoro.

9. Shake protein

Wata babbar hanya don fara ranarku ita ce tare da shan furotin ko santsi.

Ana iya amfani da nau'ikan furotin da yawa, gami da whey, kwai, waken soya da kuma furotin na fis.

Koyaya, furotin whey yana saurin saurin jikinka ().

Hakanan an yi nazarin Whey sosai kuma yana ba da fa'idodin kiwon lafiya da yawa. Bugu da ƙari, da alama yana rage yawan ci fiye da sauran nau'ikan furotin (,,).

Studyaya daga cikin binciken da aka gwada akan abinci mai gina jiki huɗu ya gano cewa abincin furotin na whey ya rage yawan ci kuma ya kai ga cin kalori mafi ƙaranci a abinci na gaba ().

Bugu da ƙari, furotin whey na iya taimakawa rage matakan sikarin jini yayin cinyewa a matsayin ɓangare na abincin da ke dauke da carb. Hakanan yana iya adana ƙwayar tsoka yayin rage nauyi da tsufa (,,).

Ba tare da la'akari da nau'in furotin da ake amfani da shi ba, girgiza mai ƙoshin furotin na iya zama mai gamsarwa da cikawa. Ara 'ya'yan itatuwa, ganye, man goro ko tsaba don bayar da zare da antioxidants.

Girgizar furotin ko santsi shine babban zaɓin karin kumallo mai ƙoshin furotin wanda ke haɓaka ƙosarwa kuma yana taimakawa daidaita matakan sukarin jini.

10. 'Ya'yan itace

'Ya'yan itace na iya zama ɓangaren dadi na karin kumallo mai gina jiki.

Duk nau'ikan 'ya'yan itace suna dauke da bitamin, potassium, fiber kuma suna da karancin kalori. Kofi ɗaya na yankakken 'ya'yan itace yana ba da adadin kuzari 80-130, dangane da nau'in.

'Ya'yan itacen Citrus ma suna da yawa a cikin bitamin C. A zahiri, babban lemu ɗaya yana ba da fiye da 100% na yawan cin abinci na yau da kullum don bitamin C (78).

'Ya'yan itaciya ma suna cika sosai saboda yawan fiber da abinda ke cikin ruwa ().

Haɗa 'ya'yan itace tare da ƙwai, cuku, cuku na gida ko yogurt na Girka don daidaitaccen karin kumallo wanda zai kiyaye ku tsawon sa'o'i.

'Ya'yan itãcen marmari shine asalin tushen bitamin, potassium da fiber. Hakanan ya ƙunshi antioxidants wanda zai iya taimakawa rage haɗarin cuta.

11. Yayan Fata

Flaxseeds suna da lafiya sosai.

Suna da wadataccen fiber na viscous, wanda ke taimaka muku jin ƙoshin awowi da yawa bayan cin abinci (,).

Hakanan flaxseeds na iya inganta ƙwarewar insulin da rage matakan sukarin jini, da kare kariya daga kansar mama (,,,).

Cokali biyu (gram 14) na flaxseeds na ƙasa sun ƙunshi gram 3 na furotin da fiber na gram 4 (84).

Gwada ƙara flaxseeds zuwa yogurt na Girka, cuku na gida ko santsi don ƙara fiber da abun ciki na karin kumallo.

Kawai ka tabbata ka zaɓi flaxseeds na ƙasa ko ka niƙa su da kanka, saboda duka flaxseeds ba za a iya shanyewar hanjin ka ba kuma zai wuce ta cikin tsarin ka kawai.

Flaxseeds suna da yawa a cikin fiber, wanda zai taimaka maka ka ji sun koshi. Hakanan suna iya inganta ƙwarewar insulin da rage matakan sukarin jini.

12. Cuku Cuku

Cuku gida shine kyakkyawan abincin karin kumallo.

Yana da yawa a cikin furotin, wanda ke ƙaruwa da ƙarancin abinci, yana haifar da ƙoshin cike da rage matakan hormone ghrelin na yunwa (,,).

A zahiri, an nuna cuku na gida suna cika da gamsarwa kamar ƙwai ().

Cuku mai cike da kitse kuma ya ƙunshi linoleic acid hade (CLA), wanda na iya haɓaka ƙimar nauyi ().

Kofi ɗaya na cuku na gida yana ba da furotin na gram 25 mai ban sha'awa (87).

Berriesara 'ya'yan itace da filayen ƙasa ko yankakken goro don sanya shi ya zama mai gina jiki.

Cuku a cikin gida yana da furotin, wanda ke inganta ƙoshin lafiya kuma yana ƙaruwa yawan kumburin ku.

Layin .asa

Ko baku ci karin kumallo ba zabi ne na mutum.

Duk da abin da wataƙila aka ce maka tun yana yaro, ƙetare karin kumallo ba lallai ba ne ya haifar da da mummunan sakamako, matuƙar ka ci abinci mai kyau a cikin kwanakinka.

Idan kun ci abinci da safe, tabbatar kun fara hutunku daidai ta hanyar ciyar da jikinku da lafiyayyun abinci mai gina jiki waɗanda aka tsara a cikin wannan labarin.

Shirye-shiryen Abinci: Karin kumallo na yau da kullun