8 Kyawawan Abincin Abinci

Wadatacce

• Girgiza Kwakwa
• Ruwan Cocktail
• Rage kiwo don Avocado
• Yi nishaɗi tare da Edamame
• Gasa tare da Black wake
• Yi kauri tare da farin kabeji
• Marinate tare da kofi
• Zaɓi hatsi
• "Choc" Fruit Up
• Bita don

Kun daɗe kuna amfani da yogurt na Girka a maimakon kirim mai tsami, mayo, da kirim; inganta daga farar taliya zuwa naman alkama; kuma wataƙila har ma da ɗora ruwan ɗamara don ganyen letas. Duk wayayyun motsi suna motsawa-kuma, an yi sa'a ga ɗanɗano dandano, gajerun hanyoyin gajerun hanyoyi ba su tsaya a can ba. Yiwuwar abinci mai daɗi don ku kusan ba shi da iyaka, don haka ku tara avocados, baƙar fata, kofi, har ma da cakulan duhu, kuma ku fara yin duk abincin da kuka fi so lafiya.

Girgiza Kwakwa

Ruwan Cocktail

Duk da yake barasa ba ƙananan kalori ba ne, masu haɗin sukari da kuka ƙara don yin abin sha na iya yin amfani da ku sosai. Gwada ruwan kwakwa maimakon, wanda yana da adadin kuzari 6 a kowace oza. Patricia Bannan, R.D., marubucin littafin ya ce: "Yana samar da maɓallan electrolytes kamar potassium, magnesium, da calcium." Ku Ci Dama Lokacin da Lokaci yayi. "Wadannan na iya taimaka maka ka sami ruwa don haka ka guje wa damuwa idan ka wuce gona da iri." Tabbatar zabar ruwan kwakwa na halitta duka, ba tare da mai da hankali ba, don mafi koshin lafiya.

Rage kiwo don Avocado

Ba wai kawai don guac ba, avocado yana aiki mai girma azaman maye gurbin man shanu a cikin kayan da aka gasa kamar muffins da burodi ba tare da canza dandano ba, in ji Diane Henderiks, RD, mai dafa abinci na sirri kuma wanda ya kafa Tasa tare da Diane. Yi amfani da adadin avocado mai tsafta kamar yadda za ku yi man shanu, kuma za ku adana kimanin calories 80, gram 9 na mai, da gram 7 na cikakken mai a kowace tablespoon. Yi musanya ɗaya-zuwa ɗaya don mayo a cikin sutura da sandwiches kamar kifi tuna don kawar da kimanin adadin kuzari 70, gram 8 na mai, da gram 1 na cikakken kowane cokali. Henderiks ya kara da cewa, "Yayin da kuka murkushe avocado, za ta yi laushi,"

RELATED: 10 Avocado Desserts

Yi nishaɗi tare da Edamame

Ajiye jakar edamame a cikin injin daskarewa, kuma yi amfani da ɗan koren wake a matsayin kankara a cikin santsi don kyakkyawan tushen tushen furotin, in ji Henderiks. Kofi na kwata kawai ya ƙunshi gram 3 don adadin kuzari 30.

Gasa tare da Black wake

Bannan ya ce ba a san launin ruwan baƙaƙe da lafiya ba, amma ƙara baƙar wake na iya hana ƙwayar sigar jini da ake dangantawa da cin zaƙi, in ji Bannan. A'a, legumes ba sa canza dandano, amma suna ƙara furotin da fiber cike kuma suna yin kayan zaki. Idan girkin ku ya nemi kopin gari, musanya shi da kopin baƙar fata puree. Bonus: Yanzu abubuwan ku ba su da gluten.

Yi kauri tare da farin kabeji

Farin kabeji mai ɗanɗano mai ƙarancin carb yana cin abinci maimakon dankali mai daskarewa kuma ana iya amfani da shi don yin miya mai ɗanɗano mai cin ganyayyaki. "Ƙara ƙarin duk wani kayan lambu da za ku yi amfani da su a cikin miya a farkon, sannan ku cire wasu da zarar ya dahu, puree har sai ya yi laushi, kuma ku mayar da shi a cikin tukunya, ƙara kofi a lokaci guda har miya ta yi kauri," in ji Henderiks. Farin kabeji, karas, zucchini, dankali, da farin wake duk suna aiki da kyau. Hakanan zaka iya ƙara kayan lambu masu tsabta don kirim, amma tabbatar da samun su zuwa daidaito mai santsi ta hanyar haɗuwa da wasu broth ko madara.

Marinate tare da kofi

A cikin matsakaici, java na iya karewa daga nau'in ciwon sukari na 2, cutar Parkinson, da bugun jini-kuma tana ba da kifi, naman alade, steak, bison, da kaza ƙanshin hayaƙi. Amfani da kofi da aka dafa zai juya nama kuma yana nufin kawai kuna buƙatar ɗan mai, idan akwai. Bari furotin ku ya jiƙa a cikin dandano na marinade ko jefa shi a cikin jinkirin mai dafa abinci, in ji Henderiks.

Zaɓi hatsi

Maimakon yin amfani da duk abincin da ba shi da farin gari a cikin pancakes ɗinku, burodi masu sauri, da kukis, niƙa hatsi a cikin mahaɗa har sai sun zama foda mai kyau, in ji Henderiks. Sauya rabin gari tare da oat foda, kuma ba za ku lura da canji mai yawa a cikin daidaito ba yayin ƙara ƙarin furotin da kusan sau hudu na fiber.

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"Choc" Fruit Up

Kada ku taɓa jin laifi don cin ɗan ƙaramin cakulan duhu, kamar yadda bincike ya nuna yana iya rage "mara kyau" LDL cholesterol da haɓaka "mai kyau" HDL cholesterol, rage hawan jini da kumburi, kiyaye kwakwalwar ku kaifi, da hana cututtukan zuciya da ciwon sukari. Amma mabuɗin anan shine "kaɗan" tunda waɗancan flavonols masu ƙarfi suna zuwa da adadin adadin kuzari da mai. Henderiks yana son narkar da cokali 1 na cakulan cakulan cakulan kuma yayyafa shi akan 'ya'yan itace don ingantaccen abinci ko kayan zaki wanda ke da daɗi don gamsar da sha'awar ku.

Bita don