Abinci 9 Duk Kicin Mai Lafiya Yana Bukatar

Wadatacce

• Baby Alayyahu
• Tsaba Chia
• 'Ya'yan itace
• Girken yogurt
• Lemun tsami
• Kwayoyi
• Foda Furotin
• Quinoa
• Kayan yaji
• Bita don

Idan ya zo ga cin abinci lafiya, kuna buƙatar saita kanku don samun nasara. Kitchen da ke cike da kukis da guntu, alal misali, ba zai ƙarfafa ku don isa ga wannan ɗan itacen a maimakon haka ba. Yi wayo ta hanyar tara waɗannan abubuwa tara masu lafiya waɗanda ke ajiyewa na ɗan lokaci kuma za su taimake ka ka dafa abinci mai kyau ko ta yaya kake danne lokaci.

Baby Alayyahu

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Jefa hannu ɗaya ko biyu na waɗannan ganye masu wadatar abinci a kusan kowane abinci, daga santsi zuwa miya zuwa taliya. Ba za ku lura da ɗanɗano da gaske ba, amma tunda koren ganye yana cike da baƙin ƙarfe, magnesium, bitamin A, bitamin K, da ƙari, jikinku zai gode muku.

Tsaba Chia

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Ƙara tablespoon ɗaya daga cikin waɗannan ƙananan ƙananan tsaba zuwa smoothie na karin kumallo ko kwanon oatmeal don farawa mai ƙarfi zuwa ranar ku. Lokacin da aka haɗe su da ruwa, ƙananan tsaba na baƙar fata suna kumbura, wanda ke taimaka maka jin tsayi mai tsawo, kamar yadda gaskiyar cewa ƙwayar chia shine kyakkyawan tushen fiber da furotin. Koyi game da tsaban chia anan.

'Ya'yan itace

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'Ya'yan itãcen marmari masu sauƙin ci suna yin abin ciye-ciye mai dacewa lokacin da kuke da raɗaɗi kuma kuna shirye don isa ga kowane abu. Ajiye 'ya'yan itatuwa kamar apples, ayaba, pears, da lemu a cikin ɗakin girkin ku don ku iya cin abinci mai ƙoshin lafiya da šaukuwa a duk lokacin da yunwa ta kama.

Girken yogurt

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Ko kuna jin daɗin sa tare da wasu sabbin toppings ko amfani da shi azaman madadin dafa abinci don yanke adadin kuzari (gwada shi a maimakon kirim mai tsami, man shanu, mayonnaise, da ƙari), yogurt mara ƙima mara ƙima shine madaidaicin firiji mai mahimmanci ( sai dai idan, ba shakka, kun kasance masu cin ganyayyaki ko lactose marasa haƙuri).

Lemun tsami

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Matse shi a cikin ruwan ku, a saman salatin ku, ko cikin shayi: Samun lemun tsami ko biyu a hannu hanya ce mai sauƙi don ƙara girma zuwa abincin da aka dafa a gida.

Kwayoyi

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Duk da yake suna da yawan adadin kuzari, ƙwaya kaɗan na taimaka muku cikowa, kuma da yawa suna ba ku adadin da ake buƙata na omega-3s mai lafiya. Tabbatar cewa al'adar goro tana da ƙoshin lafiya tare da wannan ginshiƙi na girman goro da abinci mai gina jiki.

Foda Furotin

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Idan kuna ƙoƙarin rasa nauyi, samun isasshen furotin don gina tsoka mai ƙarfi yakamata ya zama mahimmanci kamar lokacin da kuke ciyarwa a cikin motsa jiki. Ƙara foda na furotin foda zuwa santsi, kayan gasa, da ƙari zai taimaka muku haɓaka abincin ku na yau da kullun ba tare da yin tunani ba. Ko ba ku da alkama, vegan, ko lactose maras haƙuri, akwai furotin foda don kowane abinci.

Quinoa

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Abincin lafiya ya haɗa da nau'ikan hatsi iri -iri, amma adana jakar quinoa a cikin kwandon ku koyaushe yana da wayo. Kayan hatsi masu yawa suna dafawa da sauri don abincin dare mai zafi, yayin da quinoa da aka bari ya haɗu da kyau tare da kusan kowane salatin don kiyaye ku gamsu yayin abincin rana.

Kayan yaji

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Tushen kayan yaji da aka cika da kyau zai iya yanke dogaro da gishiri da sukari don dandana abincin ku. Ƙara haɓakar rigakafi, kirfa mai sarrafa jini-sukari zuwa kofi ɗinku, alal misali, ko yayyafa teaspoon na turmeric mai kumburi a cikin abincin dare.

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