Sinadarai 21 Kowane Iyaye Na Kan Iyakantuwa Yana Bukatar Hannun Sauri, Lafiyayyen Abinci

Wadatacce

• Furotin
• 1. Gwangwani na gwangwani
• 2. Gwangwadon baƙin wake
• 3. Kashi mara kyau, nono mai kaza mara fata
• 4. Tsaran kaza da aka dafa
• 5. Qwai
• 6. Daskararren kifi
• 7. Tuna ko kaguwa na gwangwani
• Hatsi
• 8. Couscous
• 9. Quinoa
• 10. Taliya alkama duka
• 11. Garin alkama duka
• 'Ya'yan itãcen marmari da kayan marmari
• 12. Tumatirin gwangwani
• 13. Dankakkun kayan lambu
• 14. Tuffa
• 15. 'Ya'yan itacen da aka bushe
• Madara
• 16. yogurt na Greek
• 17. Feta cuku
• Dandano
• 18. Man zaitun
• 19. Balsamic vinegar
• 20. Ganye da kayan yaji
• 21. Broth da haja
• Maganar ƙarshe

Kuna ciyar da lokaci mai yawa don tabbatar da cewa jariri yana samun duk abincin da suke buƙata daga madara nono ko madara - amma ku fa?

Kamar yadda yake iya zama shirin shirya abincin dare mai kyau har zuwa salad ɗin alayyahu na ƙarshe da quinoa pilaf, lokacin da kuka sami sabon jariri, wani lokacin shirin abinci ga manya a cikin gidan ba zai yiwu ba.

Duk da yake kuna cikin aiki da diapers da ciyarwa da kuma ƙoƙarin samun wani abu mai kama da bacci, kasancewa da alhakin abincin dare na iya ji kamar cikas mara nauyi.

Maimakon zana taswira dalla-dalla dalla-dalla, yana da kyau a bi hanyar da ba ta dace ba. (Bari mu kasance masu gaskiya, lokacin da kuka gaji sosai sai ku ajiye madara a cikin ɗakin kwano, tsarin abinci mai rikitarwa kawai baya cikin katunan.)

Kawai ajiye ma'ajiyar kayan abinci da firiji tare da nau'ikan lafiyayyun kayan abinci na iya samar muku da tubalin ginin da kuke buƙatar haɗawa tare da saurin dafa abinci a gida.

Mun rufe ku da abubuwa 21 masu dacewa-zuwa abubuwa, tare da dabarun girke-girke, tukwici na ajiya, da manyan shirye-shirye masu ɗorewa don tsawaitawa a cikin mako. Loda kayan abinci masu zuwa don kiyaye kicin ɗinku cikin abinci mai kyau-shirye tare da sabon jariri a jirgin.

Furotin

1. Gwangwani na gwangwani

Me yasa suka zabi mai kyau: Chickpeas, wanda ake kira garbanzo wake, ba wai don yin hummus kawai ba. Wadannan gwarzayen masu manyan fiber suna cike da furotin da baƙin ƙarfe, yana mai da su ingantaccen ƙari ga abincin abincin dare kamar miya, salati, da jita-jita na Meziko.

Tunda an riga an dafa kaji na gwangwani, ba sa buƙatar shiri mai yawa. Ari da, kamar sauran kayan gwangwani, waɗannan ƙananan ƙwayoyin suna da tsawon rayuwa.

Abincin mako-mako: Tumatir na innabi, masara, kabeji, da avocado sun zagaya wadannan tacos ɗin na sauri-sauri.

Babban ra'ayi: Yi shiri don abincin rana na mako ta hanyar yin ɗumbin yawa na wannan farfasassun sandwich na farfesun sandwich, cikakke ga lafiyayyun sandwiches da kunsawa.

2. Gwangwadon baƙin wake

Me yasa suka zabi mai kyau: Kofi ɗaya na baƙar baƙin wake ya ƙunshi giram 15 na zare - abinci mai gina jiki da yawa Ba'amurkewa da yawa - tare da ƙoshin lafiya na furotin, magnesium, folate, da manganese.

Tare da rubutun da ke riƙe da kyau don dafa abinci (amma kuma yana iya yin creamy lokacin da aka nika) wake baƙi kayan haɗin abubuwa ne da za a samu a hannu. Nau'in gwangwani na iya ɗauka a cikin ɗakin ajiyar watanni, idan ba shekaru ba.

Abincin mako-mako: Yi tsalle a kan madadin burger bandwagon tare da waɗannan masu dadi (kuma abin mamaki mai sauri) burgers wake wake.

Babban ra'ayi: Yi ninki biyu a kan wani dunƙuleen wake ƙamshi na wake da miyar dankalin turawa mai zaki sannan a daskare rabin. Za ku gode wa kanku lokacin da zaku iya fitar da shi a cikin dare mai sanyi don sake sauƙi da cin abinci.

3. Kashi mara kyau, nono mai kaza mara fata

Me yasa ya zama zaɓi mai kyau: Aikin abincin dare na dare, mara ƙashi, nono mai kaza mara laushi, na cikin kowane firinji na iyaye.

Yana da sauri (minti 4 zuwa 5 a kowane gefe a kan murhu) kuma zai iya zamewa cikin kwanciyar hankali cikin kusan kowane girke girke na abincin dare. Hakanan hidimomi guda ɗaya suna ɗaukar gram 53 na furotin - kyauta ga maman nono waɗanda ke buƙatar ƙarin wannan kayan abinci.

Abincin mako-mako: Picket din kaza na iya zama mai daɗin gourmet, amma yana ɗaukar mintuna 30 kawai don haɗa wannan lafiyayyen girke-girke tare da sanannun abubuwa kamar ruwan lemon, romo kaza, da albasa.

Babban ra'ayi: Sauƙaƙe kayan aikin ku ta hanyar samun babban rukuni na jan kajin da aka ja a cikin mai dahuwa a hankali ranar Litinin kafin aiki. Ku ci shi a sandwiches, akan pizza, ko a cikin salatin yayin mako ya wuce.

4. Tsaran kaza da aka dafa

Me yasa suka zabi mai kyau: Shin yana da sauƙi fiye da yadda ake dafa shi kaza? Wannan nama mai sauƙi yana sanya matuƙar dacewa lokacin da kuka gajarta akan lokaci.

Don zaɓin mafi koshin lafiya, tabbatar da siyan tsiri ba tare da ƙarin burodi ko ɗanɗano ba, kuma kula da abun cikin sodium, saboda masu kiyayewa na iya ƙara gishiri.

Abincin mako-mako: Tare da sinadarai 4 kawai, wannan taliyar taliyar kaza tana yin bulala cikin walƙiya.

Babban ra'ayi: Yi ɗan Meziko sau biyu a cikin mako ɗaya ta hanyar ninkawa akan cika waɗannan barkono enchilada cike da barkono. Yi amfani da girke-girke kamar yadda aka rubuta don barkono, sa'annan ku mirgina sauran a cikin biredi kuma gasa a matsayin enchiladas na gargajiya.

5. Qwai

Me yasa suka zabi mai kyau: Akwai dalilin da yasa rubabben kwai suna cikin abinci na farko da yawancinmu muke koyon yin sa. Wannan ɗan girkin mai ƙanƙan da kai yana ɗaukar lokaci don dafa abinci kuma yana aiki sosai a karin kumallo, abincin rana, ko abincin dare.

Ari da, ƙwai suna ɗauke da bitamin B, bitamin D, da kuma furotin na furotin a cikin kunshin ƙananan kalori.

Kowane lokaci girke-girke: Babu wani abin da ake buƙata da ake buƙata a cikin wannan sauƙi na alayyafo mai sauƙi - kawai kuɗaɗa tare da ɗan gajeren jerin abubuwan sinadaran, zuba a cikin bawon kek, sa'annan a cikin murhun. Duk da yake wannan kyakkyawar halittar tana toyawa, kuna iya jan hankalin jariri ko samun hutun da ake buƙata.

Babban ra'ayi: Shirye-shiryen abinci ba kawai don abincin dare ba! Don lafiyayyen-karin kumallo, gasa wasu dozin muffin tin frittatas, sannan daskare ƙari. Loda su da kayan marmari don ƙarin ɓarkewar abinci mai gina jiki da sassafe.

6. Daskararren kifi

Me yasa ya zama zaɓi mai kyau: Wataƙila kun taɓa jin cewa yana da kyau ku ƙara ƙarin kifi a abincinku - kuma gaskiya ne! Omega-3 fatty acid da aka samo a cikin kifi sunada alaƙa da ingantacciyar ƙwaƙwalwa da lafiyar zuciya, kuma yawancin nau'ikan suna ɗauke da mahimman ƙwayoyin cuta kamar iodine, potassium, da selenium.

Tare da duk waɗannan fa'idodin, yana da kyau musamman ma kifi ba shi da wahalar shiryawa. A yanayin zafi mai zafi, kifi da yawa na iya zuwa daga daskarewa zuwa tebur a cikin ƙasa da minti 20. (Gasa girke-girken kifi galibi baya buƙatar narkewa.)

Considerationaya daga cikin lamuran: Mata masu ciki da masu shayarwa ya kamata su nemi kifin da ba shi da ƙarancin mercury, kamar kifin kifi, tilapia, ko kifi.

Abincin mako-mako: Wannan Parmesan tilapia ya kira kansa "kifi ga mutanen da ba sa son kifi."

Babban ra'ayi: Soya rukuni biyu na wannan tilapia tare da paprika - daya don cin abincin dare mai sauki tare da wasu bangarorin biyu, wani kuma don adanawa da amfani dashi a tacos tare da gyara kamar salsa, avocado, da kirim mai tsami.

7. Tuna ko kaguwa na gwangwani

Me yasa zabi ne mai kyau: Abincin abincin gwangwani na gwangwani yana fa'idar bayanin martaba na gina jiki ga takwarorinsu sabo. Bude gwangwani bayan kwana mai tsawo kuma a yi ta taliya da taliya, burger tuna, ko abincin dare na kaguwa, kididdiga.

Abincin mako-mako: Tare da kayan abinci na gefe ko biyu, narkar da tuna tumatir mai ƙananan kalori ne, abincin dare mara ƙanƙanci a kan tashi.

Babban ra'ayi: Gurasar kaguwa da aka rage daga abincin mako na mako suna da sandwich mai ɗanɗani idan aka yi amfani da su a burodin ɓawon burodi da kuma dafa shi da latas da tumatir.

Hatsi

8. Couscous

Me yasa ya zama zaɓi mai kyau: Lokacin da kake sabon mahaifi, gudun shine sarki a lokacin cin abincin dare.

Abin godiya, couscous yana ɗaukar minti 3 zuwa 5 kawai don girki a cikin microwave ko a kan murhu. Hakanan yana ba da gram 6 na furotin mai tushen tsire-tsire a kowane kofi kuma yana da wadata a cikin sinadarin antioxidant.

Abincin mako-mako: Gefen gefe a cikin minti 10? Ee, don Allah! Couscous tare da tumatir busasshiyar rana da feta shine saurin-da-sauƙin jin daɗin Bahar Rum.

Babban ra'ayi: Lokacin yin couscous a matsayin gefen tafiya da kaza ko kifi, yi fiye da yadda kuke buƙata. Bayan haka sai a jefa karin tare da yankakken kayan lambu da kuma man zaitun vinaigrette don salatin hatsi na rana.

9. Quinoa

Me yasa ya zama zaɓi mai kyau: Quinoa ya sami suna kamar abinci na lafiya. Yana ba da yawancin fiber, furotin, da bitamin na B, tare da ƙarfe da yawa - uwayen da suke haihuwa bayan haihuwa na iya zama masu rauni.

Wadannan fa'idodin suna sanya ɗan gajeren lokacin dafa shi na mintina 15 zuwa 20 mai fa'ida.

Abincin mako-mako: Duk da yake ana iya amfani da ku wajen dafa abincin quinoa a kan murhu, hakanan yana da kyau a cikin jinkirin dafa abinci. Yi wannan mai dafa abincin turkey quinoa chili da safe (ko da yamma yayin da jariri yake bacci), sannan saita kuma manta har zuwa lokacin abincin dare.

Babban ra'ayi: Furotin din da aka soya Quinoa hanya ce mai lafiya, mai dadi don sake amfani da ragowar quinoa daga babban rukuni da aka yi a farkon makon.

10. Taliya alkama duka

Me yasa ya zama zaɓi mai kyau: Ah, taliya, amsar yawancin minti na ƙarshe "Menene abincin dare?" tambaya.

Saurin dafa abinci da ɗorawa da fiber da bitamin B, taliyar alkama gabaɗaya ba abin damuwa bane ga ɗakunan abincinku na jariri.

Abincin mako-mako: Abincin kwano daya aboki ne na sabon iyaye. Gwada wannan taliyar kwanon ruɓaɓɓe tare da linguine, alayyafo, tumatir, Basil, da Parmesan.

Babban ra'ayi: Lokacin yin spaghetti tare da marinara, ninka biyu sai a sanyaya rabin (a shanye shi da man zaitun don hana daskarewa). Za ku kasance a shirye don yin taliyar kaza ta Thai wata rana.

11. Garin alkama duka

Me yasa suka zabi mai kyau: Wani lokaci kawai kuna buƙatar sauyawa ne daga gurasar sanwic da aka saba. Tortillas jazz sama abincin rana a cikin nau'i na nama, veggie, ko salad sa. A lokacin abincin dare, suna kawo fiesta a matsayin tushen tushen enchiladas da burritos.

Tabbatar zaɓar ƙwarƙwarar alkama, saboda hatsi cikakke suna ba da fiber da sauran abubuwan gina jiki fiye da fari ko kuma ingantaccen hatsi.

Abincin mako-mako: Babu wani dalili mai kunshe da zafin rai ba zai iya zama abincin dare ba. Gwada wannan kunshin salatin Girka mai sauri lokacin da kake gudu akan hayaki.

Babban ra'ayi: Yi 'yan ƙarin kudu maso yamma na veggie quesadillas don abincin dare kuma zaku ci lafiyayyen abincin rana don shirya aiki gobe.

'Ya'yan itãcen marmari da kayan marmari

12. Tumatirin gwangwani

Me yasa suka zabi mai kyau: Ana loda tumatir da bitamin C, potassium, da lycopene, antioxidant hade da rage haɗarin cutar kansa da cututtukan zuciya. Ari da, sun fi so tare da yara da manya iri ɗaya a cikin pizzas, fasas, da abincin nama.

Lokacin da ba za ku iya ba su lambu sabo ba, tumatirin gwangwani yana ba da ƙanshin su da abubuwan gina jiki zuwa yawancin abincin dare na mako mai sauƙi.

Abincin mako-mako: Wake, kayan lambu, cuku, da burodin da aka toya ya sanya wannan kayan lambu mai yalwar abinci mai cin ganyayyaki.

13. Dankakkun kayan lambu

Me yasa suka zabi mai kyau: Yawancin kayan lambu da aka daskararre ana girbe su a ƙarshen ganyayyaki, saboda haka sau da yawa suna ƙunshe da ƙarin abubuwan gina jiki fiye da sabbin kayan marmari da aka saya a lokacin bazara.

Idan lokacin cin abincin dare ya yi yawa, yana da kyau a san cewa za a iya fitar da wake, karas, alayyaho, ko masara daga cikin firiza a jefa su a cikin casserole, taliya, ko miya.

Abincin mako-mako: Wannan ɗan ƙaramin soyayyen kajin yana dogara ne da cakuda kayan lambu mai daskarewa don ƙara dandano da abubuwan gina jiki.

14. Tuffa

Me yasa suka zabi mai kyau: Kamar yadda fruitsa fruitsan itace ke tafiya, wannan abincin akwatin abincin rana shine ɗayan mafi dadewa.

An adana shi a cikin firiji, tuffa na iya wucewa har zuwa watanni 2. Don haka yi tanadi ga Galas, Fujis, ko Granny Smiths don yankawa a cikin kunsa ko abinci da nama.

Abincin mako-mako: Bari mai jinkirin dafa abinci ya yi aikin a cikin wannan ɗanɗano mai daɗin ɗanɗano mai ɗanɗano da ɗanɗano mai ƙanshi na Crock-Pot da tuffa.

15. 'Ya'yan itacen da aka bushe

Me yasa suka zabi mai kyau: Duk da yake busassun fruitsa fruitsan itace ba su da ƙarfin sharar sabbin takwarorinsu, a zahiri suna da abun ciki mai gina jiki mafi girma, oza don oza.

Zaɓi busassun cherries, cranberries, ɓaure, da apricots don ƙara dandano da zare a cikin salads, kwanukan hatsi, ko kayan gasa.

Abincin mako-mako: Salatin fig arugula na minti 5 ba kawai yana shayar da ruwa da almond ba ne, barkono arugula, da busasshen ɓaure ɓaure - shi ma yana da lafiya da sauri.

Madara

16. yogurt na Greek

Me ya sa yake da kyau zabi: Tare da kaurin sa mai kauri da kuma babban sinadarin furotin, yogurt na Girka yana da kyau a hannu don amfani dashi a cikin kayan da aka gasa, ko kuma a matsayin madaidaicin madadin kirim mai tsami a cikin biredi ko toppings.

Abincin mako-mako: Yogurt na Girka yana maye gurbin kirim mai nauyi a cikin wannan ruwan Yogurt din Alfredo mai sauƙin walƙiya.

Babban ra'ayi: Mafi yawancin biskit na yogurt na Girka na iya yin aiki sau biyu azaman abinci na gefe don abinci da yawa. Daskare duk wani biskit da baza ku yi amfani da shi ba a rana ta farko ko biyu bayan yin burodi.

17. Feta cuku

Me yasa ya zama zaɓi mai kyau: Feta yana ɗaya daga cikin mafi ƙarancin cuku na kalori, kuma tunda ba lallai ne a narkar da shi don yin aiki ba tare da matsala ba a girke-girke da yawa, yana da zaɓi mai kyau don abinci mai sauri.

Abincin mako-mako: Mintuna 15 ne kawai ake buƙata don samun wannan salatin na kan tebur.

Dandano

18. Man zaitun

Me yasa ya zama zaɓi mai kyau: Da girke-girke nawa aka fara da, “A cikin babban skillet, man zaitun mai zafi…?” Da yawa!

Ba wai kawai man zaitun shine tushen dandano na yawancin abinci-zuwa mako-mako ba, yana kuma da fa'idodi ga lafiyar zuciya.

Tip ajiya: Kada a ajiye man zaitun kusa da murhunku. Madadin haka, adana a wuri mai sanyi, mai duhu, saboda haske da zafi suna sa shi saurin lalacewa.

19. Balsamic vinegar

Me yasa ya zama zaɓi mai kyau: Balsamic vinegar yana kawo ɗanɗano mai ɗanɗano ga bambancin mara iyaka na suturar salad da marinades. Hakanan yana iya ba da fa'idodin kiwon lafiya kamar rage cholesterol da tallafawa ƙimar nauyi.

Daga waken soya? Yi amfani da ruwan balsamic azaman madadin a tsunkule.

Tip ajiya: Kamar man zaitun, balsamic vinegar yafi kyau daga haske da zafi. Ajiye a ma'ajiyar kayan abinci don ta daɗe.

20. Ganye da kayan yaji

Me yasa suka zabi mai kyau: Don saurin ɗanɗano na dandano, ba za ku iya yin kuskure ba tare da busassun ganye da kayan ƙanshi. Waɗannan sinadarai masu tsada suna haɓaka dandano ba tare da ƙara kitse ko adadin kuzari ba.

Tip ajiya: Shiga cikin kayan yaji aƙalla sau ɗaya a shekara don bincika kwanakin ƙarewa. Duk da yake ganye da kayan ƙanshi na tsawan shekaru, zaka iya samun wani abu da yake buƙatar kaɗawa.

21. Broth da haja

Me yasa suka zabi mai kyau: Bayan kayan miya na yau da kullun, nama da kayan lambu ko kuma kayan marmari suna taimaka wajan sauya kayan miya da na casseroles.Zaɓi nau'in sodium mai ƙarancin ƙarfi, kamar yadda broth yakan yi tsayi a cikin wannan ƙananan ƙwayoyin cuta.

Tip ajiya: Bayan ka bude akwati na romo ko haja, sai ka adana shi a cikin firinji tsawon kwanaki 5 zuwa mako, ko kuma ka daskare na tsawon watanni 6.

Maganar ƙarshe

Bincike ya nuna cewa dafa abinci a gida yana da alaƙa da cin abinci mai ƙoshin lafiya gabaɗaya - babban ƙari ga canjin canjin-wani lokaci zuwa iyaye.

Fara tare da waɗannan kayan haɗin yau da kullun kuma zaku sami wadatattun abubuwa don abinci mai ƙoshin lafiya, koda a mafi yawan lokutan ɓacin rai tare da jariri.

Sarah Garone, NDTR, masaniyar abinci ce, marubuciya mai zaman kanta, kuma mai rubutun ra'ayin abinci a yanar gizo. Tana zaune tare da mijinta da yara uku a Mesa, Arizona. Nemi ta ta raba kasa-da-duniya lafiyar da abinci mai gina jiki da kuma (mafi yawa) lafiyayyun girke-girke a Wasikar soyayya ga Abinci.