5 Abincin ganyayyaki da ke sa kiba

Wadatacce

• Smoothies marasa madara da girgiza Protein
• Granola
• Kayan lambu Chips
• Man Kwakwa, Madara, ko Yogurt
• Abincin Vegan
• Bita don

Abincin vegan, ɗan ƙaramin ƙuntatawa na cin ganyayyaki (babu nama ko kiwo), yana ƙara zama sananne, tare da gidajen cin abinci na vegan da ke fitowa a duk faɗin ƙasar da layin fakitin kayan cin ganyayyaki waɗanda ke nunawa a kan ɗakunan kantin kayan miya. Duk da yake wannan salon cin abinci sau da yawa yana ƙasa da mai da adadin kuzari fiye da matsakaicin abincin Amurkawa, saboda ƙarfafawa akan 'ya'yan itatuwa, kayan marmari, da hatsi gaba ɗaya, cin ganyayyaki baya bada garantin asarar nauyi. A zahiri, zai iya haifar da ƙarin nauyi idan ba ku mai da hankali ba, a cewar Rachel Begun, MSRD, mai cin abinci mai rijista da mai magana da yawun Kwalejin Gina Jiki da Abinci.

"Komai tsarin abincin da kuke bi, ko yana da lafiya ko a'a don asarar nauyi ya dogara da ƙimar abinci mai gina jiki, girman rabo, da yawan adadin kuzari," in ji ta. Anan akwai abinci guda biyar da aka saba a cikin cin ganyayyaki masu cin ganyayyaki waɗanda ke da yuwuwar tattarawa akan fam.

Smoothies marasa madara da girgiza Protein

Waɗannan sanannun abubuwa ne a cikin gidajen cin abinci na vegan, musamman tunda samun isasshen furotin akan abincin vegan na iya zama abin damuwa. Gabaɗaya ana yin su ne daga 'ya'yan itace, madara soya, da tushen vegan furotin foda, waɗannan abubuwan sha su ne lafiya. Matsalar girman.

Bergun ya ce "Na ga an yi amfani da su a cikin manyan kofuna, wanda ke da matsala musamman idan kuna shan ɗayan waɗannan azaman abin ci," in ji Bergun. "Kalori zai iya tashi da sauri."

Granola

Dangane da abinci na kiwon lafiya masu yawan kalori, granola ya kan gaba a jerin: A cewar farawa, kofin kwata kawai na iya mayar da ku sama da adadin kuzari 200. Yayin da kwayoyi da busassun 'ya'yan itatuwa a cikin granola suna da lafiya, yi la'akari da shi a matsayin kayan haɓaka abinci (wanda aka yayyafa shi a kan yogurt soya ko a saman yankakken apple tare da man gyada) maimakon abinci.

Kayan lambu Chips

Gabaɗaya an yi shi da furotin soya ko manna wake, tabbas waɗannan sun fi matsakaicin guntun dankalin turawa, musamman tunda fiber a cikin kwakwalwan kwamfuta na tushen wake na iya taimakawa haɓaka jin daɗi. Amma kamar yadda ake cewa, ba za ku iya ci guda ɗaya ba! Idan wannan shine abincin ku na yau da kullun, yana da sauƙi a raina hankalin ku ta cikin jakar gaba ɗaya. Kyakkyawan zaɓi: vegan kale kwakwalwan kwamfuta, kodayake waɗannan na iya ƙara dandano, kazalika da gishiri wanda zai iya haɓaka abun cikin kalori. Kawai tabbatar da kiyaye abubuwan ku cikin abin dubawa.

Man Kwakwa, Madara, ko Yogurt

Wannan goro na itace na wurare masu zafi shine babban tushen cin ganyayyaki kuma yana da ƙima sosai a cikin kitse, nau'in da zai iya ƙara yawan cholesterol mara kyau, da adadin kuzari. Ana amfani dashi azaman mai dafa abinci, azaman tushe mai tsami don miya da miya, kuma azaman madadin ice-cream. Kuma tare da kyakkyawan dalili-yana da daɗi! Amma kamar dafa abinci tare da kirim da man shanu, ya kamata a yi amfani da shi cikin adalci, ba a matsayin tushen abincin yau da kullun ba. Bugu da ƙari, babu wata shaidar da ke tabbatar da cewa irin wannan kitse mai ƙoshin lafiya ya fi lafiya fiye da nau'in da ake samu a samfuran dabbobi.

Abincin Vegan

A ƙarshe (kuma abin baƙin ciki), kukis na cin ganyayyaki, kukis, muffins, waina, da pies na iya samun mai mai yawa, sukari (har ma da sinadaran wucin gadi), da adadin kuzari kamar takwarorinsu na man shanu- da kirim mai nauyi, in ji Bergun. Bi da waɗannan kamar kuna son kowane son rai. Cikin daidaituwa.

Bita don