8 "Abincin Abincin Abinci" Ya Kamata Ku Ci Don Abincin Abinci

Wadatacce

• Miya
• Wake
• Shinkafa
• Salatin yankakken
• Namomin kaza
• Kifi
• Tofu
• Hummus
• Bita don

Idan kun taɓa yin karin kumallo don abincin dare-pancakes, waffles, har ma da ƙwai-ƙwai-kun san abin farin ciki zai iya zama don musanya abinci. Me zai hana a gwada ta akasin haka? "Al'adu da yawa suna cin abin da Amirkawa ke kallo a matsayin abincin dare don abincinsu na farko na yini," in ji Mary Hartley, R.D., masanin abinci mai gina jiki a kan layi daga birnin New York. Kuma tunda karin kumallo har yanzu shine mafi mahimmancin abincin da zaku iya cin lafiya-hikima, ƙara sabbin abinci a cikin repertoire ba kawai yana bambanta abinci mai gina jiki ba, yana hana ku yin gajiya. Bugu da ƙari, cin abinci mai daɗi "abincin dare" yana taimakawa cika ku don haka ku ci kaɗan cikin yini. Anan akwai abinci guda takwas-da ba da ra'ayoyin-don yin abincin safe.

Miya

Miso miya musamman, kodayake duk wani miya da aka yi da miya shine zaɓi mai kyau, musamman idan an cika shi da kayan lambu da furotin mai ɗorewa (ku nisanci biskit ko miya mai tsami). Miso na Miso, wanda aka shahara a Japan, yana da ƙima, kuma a cewar Hartley, abinci mai ƙoshin abinci na iya taimakawa yaɗuwar tsarin narkewar abinci tare da ƙwayoyin cuta masu kyau waɗanda ke ƙarfafa garkuwar jiki, tare da taimaka muku mafi kyawun sarrafa abubuwan gina jiki daga duk abincin da kuke ci ko'ina cikin yini. Lokaci na gaba da kuka yi odar abinci, adana miya da ta zo da sushi don karin kumallo.

Wake

Waken on toast sanannen karin kumallo ne a Burtaniya, kuma ana cin su da hatsi (shinkafa ko tortillas) da safe duk cikin Kudancin Amurka da Afirka. Dalili: Lokacin da kuka hada wake da hatsi, ya zama cikakken sunadaran-kuma mai inganci mai inganci kamar tushen dabba. Bugu da ƙari, fiber a cikin wake, kimanin gram 16 a kowace kofi, yana da kowane nau'i mai mahimmanci ga lafiyar jiki, daga taimakawa wajen narkewa don rage mummunan cholesterol. Ja, baƙar fata, ko low-sodium gasa wake sune mafi kyawun faren ku.

Shinkafa

Oatmeal ba shine kawai hatsin da za ku iya ci don karin kumallo ba. Shinkafa, sha'ir, bulgur, quinoa, farro, da sauran hatsi duka suna yin abinci mai zafi mai zafi, kuma suna aiki da kyau tare da duk gyare-gyare guda ɗaya waɗanda ke yin oatmeal ɗanɗano fiye da manna alkama-kuma mafi yawan suna da ɗanɗano, dandano mai daɗi.

Dafa hatsi gaba ɗaya kafin lokaci a batches kuma a sake zafi don karin kumallo, ƙara abubuwa kamar madara, 'ya'yan itace, goro, tsaba, da/ko kayan yaji. Idan aka kwatanta da hatsi mai ladabi (farin gari, farar burodi, farar shinkafa), dukan hatsi suna da ƙarin ƙarin bitamin da ma'adanai 18 masu mahimmanci don taimaka maka ci gaba da mai da hankali duk safiya.

Salatin yankakken

Ganin cewa masana sun ba da shawarar kayan lambu guda takwas zuwa 10 a kowace rana, yana da ma'ana don samun hidima ko biyu daga abincinku na farko. A cikin Isra'ila salatin karin kumallo-yankakken yankakken tumatir, cucumbers, da barkono, sanye da ruwan 'ya'yan lemun tsami da man zaitun-ana ba da cuku da ƙwai. Juya furotin a gida ta ƙara dafaffen kwai, nama, wake, goro, ko iri. Ko gwada haɗuwa mai ban sha'awa na yanayi, kamar beets, pears, da walnuts.

Namomin kaza

Abincin abincin karin kumallo na gargajiya a Burtaniya, namomin kaza babban ƙari ne ga omelets, quiches, frittatas, da crepes. Ko kuma za ku iya kawai ku ɗanɗana batch kuma ku ci su a cikin gasa tare da yanki na cuku. Namomin kaza suna da ƙarancin kalori da kitse amma suna da kayan nama wanda ke ƙara girma, kuma an ɗora su da mahimman bitamin B, potassium, da selenium. Lokacin girma namomin kaza suna fallasa hasken rana, su ma asalin halitta ne na bitamin D.

Kifi

Ko kippers a Burtaniya, lox a Scotland, ko herring pan-soyayyen a Nova Scotia, tafiya waje da Amurka kuma akwai kyakkyawar dama za ku sami kifi akan teburin kumallo. Duk da yake abincin teku da sanyin safiya ba zai yi kira ga kowa da kowa ba, kifin da aka kyafaffen (kamar lox) yana da ɗanɗano mai ɗanɗano mai daɗi wanda har ma waɗanda ba magoya baya ba za su iya farkawa. Bugu da ƙari, duk kifin yana ɗauke da furotin da ƙoshin omega-3 masu lafiya, da bitamin D da selenium.

Gwada ƴan yankan kifi kyafaffen kifi ba tare da bagel da cuku ba, ko sauté filet na nau'in da kuka fi so a cikin adadin lokacin da za a ɗauka don yin ƙwai masu ɓarna.

Tofu

Duk da yake zaku iya haɗa tofu tare da Litinin marasa nama ko cin abinci na Thai, ainihin ainihin abincin karin kumallo ne saboda ana iya amfani da shi ta hanyoyi da yawa: tsintsiya, sauteed cikin cubes da gauraye da kayan lambu, ko haɗa shi cikin santsi-wanda shine dalilin da yasa yake da yawa abincin karin kumallo kamar ƙwai da hatsin hatsi a ƙasashe kamar Japan da Indiya.

Tofu yana da yawan furotin amma yana da ƙananan adadin kuzari, mai, da sodium. Har ila yau, ya ƙunshi omega-3 fatty acid. Kawai tabbatar da adana shi yadda yakamata, kamar yadda kitse mai ƙoshin lafiya a cikin tofu zai iya lalacewa tare da fallasa haske da iska.

Hummus

Kuna ci tare da karas a karfe 11 na safe, don haka me yasa ba za ku ci shi a cikin 'yan sa'o'i ba? Ana yawan cin Hummus don karin kumallo a Gabas ta Tsakiya, kuma yana da ƙoshin lafiya. Haɗuwa da busasshen kajin, tahini, da man zaitun yana haifar da puree mai wadataccen bitamin E, antioxidants, calcium, iron, protein, fiber, bitamin A, da thiamine. A daka shi a kan gurasa maimakon man gyada, a ci shi da kayan lambu, ko kuma a haɗa shi da yankakken avocado da spritz na lemun tsami.

Bita don