15 Kashe-Menu Lafiyayyan Abinci Zaku Iya Yi Koyaushe

Wadatacce

• Abincin dare
• Pizza
• Deli
• Jafananci
• Gidan dafa abinci
• Girkanci/Bahar Rum
• Mexican
• Barbecue
• Italiyanci
• Abincin rai
• Ba'amurke
• Gabas ta Tsakiya
• Sinanci
• Thai
• Gurasa
• Indiyawa
• Bita don

Rayuwar zamantakewar ku ba dole ba ne ta wahala don kawai kuna son cin abinci mai kyau. A gaskiya ma, har yanzu kuna iya cin abinci tare da abokai kuma ku manne wa abincin ku mai kyau. Dabarar ita ce a ketare abubuwan menu masu yawan kalori kuma a maimakon haka oda kashe menu ko neman murɗaɗi mai kyau akan jita-jita na gidan abinci.

Cristina Rivera, Shugaban Gina Jiki a Motsi, PC "Makullin yin oda kashe menu yana cikin shiri."

Abincin dare

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Nemi ƙwai masu ƙoshin furotin kuma kuna da kyau ku tafi. "Ni babban mai sha'awar ƙwai ne," in ji Amy Hendel, masanin abinci mai gina jiki kuma kocin lafiya. "Yawancin lokaci a wurin masu cin abinci, gidajen abinci, har ma da ramuka, za ku iya samun ƙwai-dafaffen dafaffen nama ko dafaffen nama. . Idan an tafasa da ƙarfi, ƙara 'ya'yan itace ko salatin a gefe, kuma sanya sutura ta hanyar teaspoon da kanku. " (Kwai abinci ne mai wadataccen furotin. Abubuwa 7 da baku sani ba game da ƙwai.)

Pizza

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Koda idan wurin pizza da kuka fi so ba shi da zaɓi mafi koshin lafiya na Hendel akan menu, damar da za su iya doke shi: ɓawon burodi na bakin ciki mai girma tare da kayan lambu da haske akan cuku.

Deli

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Yi watsi da sandwiches mai kitse a cikin gidan ku na gida, kuma a maimakon haka ku nemi canji mai sauƙi a kusa da adadin kuzari 350-400. Kristen Carlucci, RD, likitan rijista da masanin abinci mai gina jiki ga Pitney Bowes Inc.

Jafananci

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A cewar Rivera, mafi kyawun ku shine sashimi, edamame, miso soup, oshitaki (alayyahu tare da tsaba na sesame), da teriyaki kaza ko tofu. (Har ila yau, tabbatar da duba Mafi kyawun Sushi da Mafi Muni don Rage nauyi.)

Gidan dafa abinci

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Hendel yana ba da shawarar umarni mafi ƙanƙanta na naman sa ko gasasshen kaji, tare da salatin abincin dare tare da sutura a gefe.

Girkanci/Bahar Rum

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Ton na abinci mai gina jiki ba tare da menu ba ana samun su a yawancin gidajen cin abinci na Girka/Mediterranean. "Yi oda salatin tare da cuku na feta da sutura a gefe; pita cike da salatin da hummus; ko salatin tare da hummus, garbanzo wake, da sutura a gefe," in ji Hendel.

Mexican

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EA Stewart, RD, mai ba da shawara kan abinci mai gina jiki kuma marubucin Blog ɗin Spicy RD ya ce "Don kiyaye abubuwa lafiya, zaɓi tacos tare da gasasshen kaji ko naman sa ko naman sa, kuma ku ɗanɗana su da salsa fresca da yawa." "Yawancin lokaci ina zaɓar wake a matsayin gefen shinkafa, saboda sun fi fiber girma sosai kuma sun cika ni." Hakanan zaka iya shiga cikin wasu guacamole masu lafiya na zuciya, ba kawai da yawa ba, saboda avocado har yanzu yana da adadin kuzari. (Kuma gwada waɗannan jita-jita na Mexica guda 10 don Zama Slim.)

Barbecue

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Zaɓi ƙirjin kaji na BBQ tare da dafaffen dankalin turawa da salatin abincin dare. Hendel ya ce, "Cire fatar kajin idan ya yiwu kuma nemi a tsoma miya a gefe," in ji Hendel.

Italiyanci

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Kuna iya tunanin abincin Italiyanci yayi daidai da carb sama, amma har yanzu kuna iya kiyaye hasken abincinku tare da nasihun Carlucci. Je zuwa rabin girman girman taliya alkama primavera ko cioppino, stew kifi mai daɗi a cikin tumatir da miya miya.

Abincin rai

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Nemi wake wake, shinkafa, da kayan lambu. "Abincin furotin ne mai kyau," in ji Hendel. (Ƙari, ƙara waɗannan Abincin lafiya 8 da yakamata ku ci kowace rana.)

Ba'amurke

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"Yi oda burger ba tare da bunƙasa ba, ko cire yanki ɗaya na bun don sanwicin buɗe ido cike da tumatir, latas, da albasa," in ji Carlucci. Maimakon soyayyen faransa, nemi burodin zaki mai daɗi ko salatin gefe.

Gabas ta Tsakiya

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"Ina son abincin Gabas ta Tsakiya," in ji Stewart. "Kebabs tare da gasasshen kayan lambu koyaushe zabi ne mai lafiya."

Sinanci

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Abincin Sinanci mai laushi ba dole ba ne ya zama faɗuwar ku! Rivera ya ba da shawarar neman kaji mai tururi, jatan lande, ko tofu tare da kayan lambu da shinkafa launin ruwan kasa. (Yi oda mai wayo a gaba in kun kasance a gidan abinci na Sinawa tare da Kayan Sinanci na Low-Calorie da 5 don Tsallake.)

Thai

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Rivera ya ce ku tsinke pad thai (komai yadda ya ɗanɗani!) Kuma ku nemi uwar garken ku don miya mai yum, gasasshen kaji ko kifi, salatin gwanda babba, ko kowane irin kifi mai ɗumi.

Gurasa

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Stewart ya ce mabuɗin cin abinci lafiya a brunch shine sarrafa sashi. "Zaɓi ƙananan ɓangaren shigarwar da kuka fi so ko biyu, sannan ku cika sauran farantinku da 'ya'yan itace da koren salatin tare da sutura a gefe," in ji ta.

Indiyawa

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Stewart ya ba da shawarar yin odar kajin tandoori, amma ba shi ɗanɗanon ƙanshi tare da chutney mai yaji da mint cilantro miya. (Tabbatar duba waɗannan Abubuwa masu ban al'ajabi na lafiya masu lafiya daga ko'ina cikin duniya.)

Bita don