Hanyoyi 9 don Taimaka wa Guy Cin Abinci Lafiya

Wadatacce

• Kada Ka Ba Shi Label
• Shiga Shi Cikin Yin Shawarar Lafiya
• Sneak Veggies cikin Komai
• Ka Fahimci Cewa Lafiyayyan Abincinsa Baya Bukatar Kaman Naka
• Taimakawa Washe Labarun Abincin Abinci
• Yi Swaps marasa Raɗaɗi
• Ci gaba da Bayyanar
• Bari Ya Yi Dafa
• Cire Abincin Abinci daga Gidan
• Bita don

Idan kun kasance nau'in gal-da-quinoa tare da mutum mai son nama-da-dankali, kuna fatan za ku iya samun wasu ganye a cikin abincinsa. Kuma yayin da ba za ku iya sa mijinku (ko saurayin ko saurayi) ya sha santsi mai ɗanɗano alayyahu ba, za ku iya taimaka masa ya daina yarda cewa nama wajibi ne a kowane abinci. Nuna hankali a cikin madaidaiciyar hanya tare da waɗannan nasihu daga matan da suka sami nasarar inganta abincin su na SO shine duk abin da ake buƙata. Wa ya sani? Yana iya ma fara jin daɗin girke-girke na cin ganyayyaki na lokaci-lokaci, koda kuwa ba zai taɓa barin pizza nama guda biyar gaba ɗaya ba.

Kada Ka Ba Shi Label

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Yana iya zama paleo, ƙaramin carb, ko sassaucin ra'ayi, amma yi ƙoƙarin guje wa nufin menu da kuke jagorantar shi zuwa ga sunan. "Yawancin maza ba sa son canji, don haka idan kun ba da suna ga canjin da kuke ƙoƙarin yi, ba ya dawwama," in ji Nikki Roberti Miller, wadda ta yi rubutu a Mrs. Healthy Ever After game da ita kuma tafiyar mijinta zuwa rayuwa mai lafiya. Yayin da ta kan dafa masa abinci irin na paleo, ba ta lakafta su a matsayin haka, don haka, ba za ta taɓa cewa yana cin abinci ba.

Shiga Shi Cikin Yin Shawarar Lafiya

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"Babu wanda ke son a tilasta masa yin wani abu, don haka yi magana da mutumin ku game da halayen cin abincin ku da dalilin da yasa kuka damu ko kuna son yin wasu canje -canje," in ji Miller. Misali, Miller ya nuna wa mijinta shirin gaskiya Mai, Mara lafiya kuma Kusan Matattu don bayyana dalilin da yasa suke buƙatar haɓaka cin ganyayyakin su - kuma yanzu yana son juice. Ko da sauƙi: Ka tambaye shi irin 'ya'yan itace da yake so daga kantin kayan miya. "Idan ya nemi wani abinci mai lafiya, akwai yiwuwar zai ci shi-musamman don haka ba za a dauki alhakin hakan ba," in ji Miller.

Sneak Veggies cikin Komai

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"Ofaya daga cikin abincin da saurayina ya fi so na yi shi ne mac da cuku," in ji Serena Wolf, mai dafa abinci na sirri wanda ke yin rubutu game da lafiyata, girke-girke na ɗan adam (wanda ake yiwa lakabi da Dude Diet) a Domesticate ME. Wolf ya ce "Abin da bai sani ba-sai da na gaya masa-shi ne na yi amfani da farin kabeji mai ɗanɗano tare da ɗan madarar madara don ƙwanƙasa miya," in ji Wolf. Baya ga yanke mai da adadin kuzari da yawa, farin kabeji yana ƙara fiber, bitamin B, antioxidants, da sauran abubuwan da ke yaƙi da cuta zuwa ga abincin cheesy-kuma mutumin ku ba zai ma iya ɗanɗana shi ba. (Nemo girke -girke anan.)

Hakanan, Miller yana so ya ƙara yankakken namomin kaza don ƙara yawan naman sa ba tare da ƙara adadin kuzari a cikin girke -girke kamar gasa ziti ko tacos ba, kuma tana ƙara ƙarin karas, alayyafo, albasa, da barkono a cikin nama. "Idan mutumin ku yana da zaɓin gaske, ku sayi mai sarrafa abinci don samun ƙoshin lafiya, a zahiri babu shi," in ji Miller. Smoothies (gwada cakuda strawberries, ayaba, madara ko yogurt, da kopin ganye) da ƙwanƙwasa ƙwai ko omelet suma manyan hanyoyi ne da za a ƙara ƙara kayan lambu a cikin abincin sa.

Ka Fahimci Cewa Lafiyayyan Abincinsa Baya Bukatar Kaman Naka

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A zahiri, namiji na yau da kullun zai iya (kuma yakamata) cin abinci fiye da mace. Kuma kamar yadda ba za ku so ku raba pizza tare da shi kowane dare ba, bazai so ya zauna a kan salads vegan 24/7. Idan kuna ƙoƙarin cin ƙarancin carbs, alal misali, yi salatin fajita kaza tare da kaji, barkono, albasa, da letas don kanku, kuma kunsa shi a cikin burodin alkama tare da yayyafa masa cuku, in ji Miller. "Wannan ya fi masa daɗi, ya fi cika, kuma ya yi farin cikin rashin cin salati."

Taimakawa Washe Labarun Abincin Abinci

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"Maza suna tunanin 'ƙananan kitse' na nufin 'lafiya' ko daidaita 'gluten-free' tare da 'low-calorie,' don haka dole ne in bayyana wa saurayina da abokan cinikina cewa wannan ba da gaske bane-kuma a'a, ba za ku iya cin dukan akwatin kukis ba saboda ba su da alkama," in ji Wolf. A zahiri, yana iya zama mafi ɗanɗano da ƙaramin kalori don amfani da ɗan ɗanɗano mai daɗi, cuku mai ƙima ko kirim fiye da adadin abubuwan da ba su da ƙima sosai, in ji ta. Idan ba ka son wasa inna tana jan kukis daga bakinsa yayin da take nuna alamar abinci mai gina jiki, nuna masa a maimakon haka ta hanyar bulala kayan zaki mai daɗi mai daɗi ba tare da amfani da komai ba sai sabo, cikakke kayan abinci. Zai yi maraba da dawowar abinci na gaske.

Mai shakka cewa zaku iya gogewa akan saurayin ku don yin bambanci? Ta hanyar yin musanya mai sauƙi da yanke abinci mai sarrafawa, Wolf ta sami sha'awar saurayinta na kayan zaki da abinci mai ƙima. Har ma ya rasa nauyi. Amma mafi mahimmanci, ya sami karfin tunani cewa abinci "lafiya" ba zai iya dandana abin mamaki ba.

Yi Swaps marasa Raɗaɗi

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"Ban yi tsammanin saurayina mai jan nama ya fara cin tofu ba," in ji Wolf. Madadin haka, ta yi sauye-sauyen sinadarai masu sauƙi don taimaka masa ya koma kan abinci mai ƙiba. Idan saurayinku yana son tsiran alade, alal misali, canzawa daga na yau da kullun zuwa tsiran alade. Musanya shinkafa mai launin ruwan kasa, tortillas na alkama, da taliya quinoa ga takwarorinsu fararen fata, da yogurt na Girka don kirim mai tsami. Wolf yayi alkawarin ba zai dandana bambanci ba.

San abubuwan da ɗan adam ya fi so kuma ku yi aiki tare da su maimakon yin adawa da su. Abokin Wolf yana son cin jakunkuna tare da naman alade, kwai, da cuku da safe, kuma ta san santsi ba zai yanke shi ba. "Maimakon haka na yi bayanin yadda zai iya samun duk ɗanɗano na sanwicin karin kumallo a cikin mafi koshin lafiya, nau'in omelet-kawai ƙara naman alade na turkey, yayyafa cuku, da wasu kayan lambu. fararen kwai da kwai daya na yau da kullun tare da yayyafa cuku. ”

Ci gaba da Bayyanar

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"Maza suna da gani sosai-komai dole ne yayi kama da abin da zai ci," in ji Wolf. “Alal misali, idan ana maganar burrito ko taco, tunanin rashin cuku yana ɓata wa saurayina rai, amma maimakon in shafe shi, sai na sa ɗan ƙaramin cuku mai narke a saman, wanda ya yi nisa, kuma zai iya. 't gaya bambanci tsakanin 1/4 kofin da 1 kofin."

Bari Ya Yi Dafa

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Abin farin abin da ɗan adam ya fi so ya faru yana ba da kansa daidai ga dabarun shirya abinci mai lafiya. "Ni irin wannan ne mai ba da shawara ga gasa," in ji Wolf. "Ba kwa buƙatar ton na man shanu ko mai don dafa nama ko kayan lambu a kan gasa, kuma yana sa ɗan saurayinku ya ji daɗin yin dafa abinci akan wuta." Ƙara dandano na ta'aziyya-abinci kamar miya buffalo zuwa ga abincin da aka gasa yana sa su zama masu ban sha'awa-waɗanda ke buƙatar tsoma cuku yayin da aka ɗora fuka-fukan ku da alherin hayaƙi?

Cire Abincin Abinci daga Gidan

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Miller, wanda ke ƙoƙarin guje wa kawo kayan ciye -ciye da aka sarrafa a gida "ba a ganinsu, ba a cikin tunani" ke mulkin gaskiya. "Idan baya cikin gidan, ba zai ci ba-ni ma ba zan ci ba." Hakanan akasin haka yana da gaskiya: Idan kuka adana sabbin 'ya'yan itace a bayyane a cikin ɗakin dafa abinci, zai fi iya cin ayaba ko apple yayin da yake neman abin da zai birge shi. Miller kuma tana tattara kayan abinci masu lafiya kamar pretzels, almonds, ko pistachios a cikin buhunan filastik guda ɗaya waɗanda mijinta zai iya kamawa don kiyaye munchies.

Bita don