17 ƙananan kayan abinci

Wadatacce

• 1. Nama
• 2. Kifi
• 3 qwai
• 4. Kayan lambu
• 5. Chees
• 6. Butter
• 7. Yogurt
• 8. Kefir
• 9. Fresh cream
• 10. Kayan lambu
• 11. 'Ya'yan itacen marmari
• 12. 'Ya'yan itacen da aka bushe
• 13. Man zaitun mara kyau
• 14. Garin kwakwa
• 15. Tsaba
• 16. Masu dandano na halitta
• 17. Ruwa, shayi da kofi

Foodsananan abinci na carb, kamar nama, ƙwai, wasu fruitsa fruitsan itace da kayan marmari, suna ƙunshe da ƙarancin carbohydrates, wanda ke rage adadin insulin da ake fitarwa kuma yana ƙara kashe kuzari, kuma ana iya haɗa waɗannan abincin a cikin abinci mai ƙarancin carb, tunda taimako yana inganta jin cikewar jiki, rage kumburi da kara kuzari.

Bugu da kari, yakamata a cinye abinci mai karami a yanayin su, gujewa abincin da ake sarrafawa na masana'antu, tare da sikari ko alkama saboda suna da kumburi ga jiki, haifar da rashin aiki da gabobi da haifar da cututtuka a cikin metabolism kamar su ciwon sukari. Don haka, yana da mahimmanci a fifita fifiko ga kyawawan mai kamar su man zaitun ko man kwakwa saboda sun fi lafiya.

Kodayake abinci mai ƙarancin abinci yana da fa'idodin kiwon lafiya da yawa, amma ya kamata mai ba da abinci ya nuna su, saboda yana yiwuwa a guji karancin bitamin da kuma ma'adanai. Binciki cikakken jagorar cin abincin ƙananan carb.

Lowananan abinci mai ƙarancin carbi waɗanda aka ba da shawarar saboda fa'idodin su da ginin su sune:

1. Nama

Farin nama, irin su kaza, agwagwa ko zomo yana da ƙarancin mai da kuzari, amma, jan nama kamar naman alade, naman alade, ɗan akuya ko rago suna da wadataccen furotin, suna taimakawa rage yunwa da haɓaka ƙoshin lafiya kuma, sabili da haka, yana da mahimmanci duka biyun Ana cinye su a cikin ƙananan abincin carb.

Nama abinci ne mai ƙarancin carbi wanda ya ƙunshi abubuwan gina jiki kamar omega 3, wanda ke taimakawa rage ƙonewa a cikin jiki, bitamin E wanda shine maganin antioxidant na halitta da linoleic acid wanda shine mai mai kyau wanda ke taimakawa hana cututtukan zuciya kuma, sabili da haka, ya kamata a haɗa shi cikin lafiya da daidaitaccen abinci.

2. Kifi

Kifi shine ƙananan abinci mai ƙarancin abinci, kyakkyawan tushen furotin, mai ƙyamar kumburi na halitta kuma, ƙari, kifi kamar kifin kifi ko mackerel suna da wadataccen omega 3, suna taimakawa wajen sarrafa glucose na jini da cholesterol da kuma aiki mai kyau na kwakwalwa.

Bugu da kari, kifin gwangwani, irin su tuna, sardines ko kifin kifi, wadanda aka adana a cikin gwangwani mai dacewa, adana abubuwan gina jiki irin su omega 3 wanda ke taimakawa wajen rigakafin cututtukan zuciya, ana barin su a cikin abinci mai karancin abinci, in dai zai fi kyau a kiyaye su a man zaitun kamar yadda yake taimakawa wajen kiyaye inganci da sinadaran kifin.

3 qwai

Kwai abinci ne da ke da fa'idodi masu yawa na kiwon lafiya kamar haɓaka rigakafi, rage shan cholesterol a cikin hanji, inganta haɓakar tsoka da haɓaka ƙwaƙwalwa saboda yana da wadataccen sunadarai da bitamin A, D, E da B kuma saboda haka , an sanya shi a cikin ƙananan abincin carb. Duba manyan fa'idodi 8 na kwan.

4. Kayan lambu

Abubuwan sha na kayan lambu kamar su almond, hazelnut ko cashew ana daukar su a matsayin abinci mai ƙarancin carb saboda suna da ƙiba mai kyau, suna da ƙarancin sukari kuma suna da fa'idodin lafiya kamar su daidaita glucose na jini da hana tsufa da wuri.

5. Chees

Chees da suka dace a cikin ƙaramin abincin carb sune waɗanda ba su da ƙari, ƙurar da aka fi bada shawarar ita ce mozzarella, brie, cheddar, parmesan, camembert, cuku da kuma cuku.

Cuku abinci ne mai ɗauke da alli, sunadarai da mai mai mai kyau, amma tare da ƙarancin carbohydrates kuma ana iya saka shi cikin abincin yau da kullun. Gano sauran fa'idodin cuku.

6. Butter

Man shanu na yau da kullun yana daya daga cikin kayan kiwo da za a iya amfani dasu a karancin abinci, saboda ana yin shi ne daga kitse na madara, wanda yake mai kyau, kuma yana da fa'idodi kamar su kula da kwakwalwa yadda ya kamata da kuma hana farawar zuciya cuta.

Bugu da kari, man ghee shima abinci ne mai karanci saboda banda karancin carbohydrates, yana da wadataccen kitse kuma bashi da lactose. Fahimci menene ghee butter, menene fa'idodinsa da yadda ake yinshi.

7. Yogurt

Yogurts da aka bada shawara a cikin karamin abincin carb sune yogurts na Girka da kuma yogurts na halitta, saboda an yi su ne daga mai mai kyau, suna da wadatar calcium da protein, wanda ke karfafa kasusuwa kuma yana inganta karuwar yawan tsoka.

Bugu da kari, yogurt yana da fa'idodi da yawa kamar daidaita hanji da kuma samar da karin sinadarin calcium a jiki, taimakawa wajen hana cututtuka irin su osteoporosis. Duba sauran fa'idodin yogurt yayin da kuke shiryawa a gida.

8. Kefir

Kefir wani abinci ne mai ƙarancin abinci, wanda aka samar dashi ta hanyar narkar da madara tare da hatsin kefir, yana da kamanceceniya da yogurt kuma, yawan amfani da shi yana da fa'idodi da yawa kamar taimaka wajan kula da lafiyar hanji, rage haɗarin cututtuka na yau da kullun da inganta su. garkuwar jiki Duba abin da kefir yake, fa'idodi da yadda ake yinshi.

9. Fresh cream

Fresh cream ba tare da ƙari ba shine ƙananan abincin carb wanda aka samo daga mai madara kuma, kamar yadda yake ƙunshe da acid mai, yana da fa'idodin lafiya kamar samar da kuzari da taimakawa ci gaban kwakwalwa.

Koyaya, yana da mahimmanci a cinye shi cikin matsakaici kuma bisa ga shawarar masanin abinci mai gina jiki saboda abinci ne mai wadataccen mai.

10. Kayan lambu

Kayan lambu kamar su latas, alayyaho, arugula, farin kabeji, bishiyar asparagus ko broccoli sune ƙananan abinci na carb, ma'ana, ƙarancin carbohydrates da wadataccen zaren da bitamin, tare da fa'idodi da yawa kamar taimaka wajan kula da lafiyar hanji, ƙara ƙarfin ji satiety da daidaita matakan sukarin jini.

Koyaya, ba duk kayan lambu bane abinci mai ƙarancin abinci, kamar yadda lamarin yake tare da dankali na yau da kullun, wanda ke ɗauke da adadin carbohydrates mai yawa kuma, sabili da haka, yakamata a cinye shi cikin matsakaici.Wani zaɓi don maye gurbin dankali na yau da kullun shine dankalin turawa, wanda kodayake yana ƙunshe da carbohydrates kuma, sabili da haka, yakamata a cinye shi cikin matsakaici, sunfi wadatar abinci mai gina jiki. Fahimci fa'idodin dankalin hausa da kuma yadda ake cin su.

11. 'Ya'yan itacen marmari

'Ya'yan itacen da aka nuna a cikin abinci mai ƙarancin abinci shine' ya'yan itacen sabo kuma tare da ƙaramin sukari kamar su raspberries, blueberries, strawberries, avocado, kwakwa ko pear, kuma waɗanda ke da fa'idodin lafiya kamar hana ciwon sukari, inganta ƙwaƙwalwar ajiya da ƙarfafa garkuwar jiki.

'Ya'yan itãcen marmari abinci ne mai ɗauke da zare da bitamin, amma, ba duk' ya'yan itace ƙananan abincin carb bane saboda wasu suna da sukari da yawa, kamar su fructose. Yana da mahimmanci a ci thea inan itacen a yanayin yanayin sa kuma ba cikin ruwan jua ,an ruwan ba, saboda ruwan onea onei ɗaya yana buƙatar fruitsa severala da yawa, wanda yayi daidai da ƙarin sukari.

Bugu da kari, 'ya'yan itatuwa irin su tumatir, eggplants, cucumbers, barkono ko zucchini abinci ne na karancin carbi da za a iya ci a kai a kai.

12. 'Ya'yan itacen da aka bushe

'Ya'yan itacen da aka bushe kamar walnut, goro na Brazil, gyada ko almond sune ƙananan abincin carb masu wadataccen mai, zaren, sinadarin bitamin B da tutiya kuma suna da fa'idodin kiwon lafiya da yawa kamar inganta ƙwayar cholesterol, ƙarfafa garkuwar jiki ko samar da makamashi ga ƙwayoyin cuta.

Koyaya, yakamata a cinye su cikin matsakaici saboda suna da yawan adadin kuzari. Duba yadda ake cin busassun yayan itace ba tare da kiba.

13. Man zaitun mara kyau

Man zaitun mai mai mai kyau ne, sabili da haka ana ɗaukar ƙaramin abinci mai ƙarancin abinci, yana gabatar da fa'idodi da yawa ga jiki kamar kiyaye lafiyar zuciya, rage hawan jini ko rage ƙwayar cholesterol mara kyau, wanda aka sani da LDL, da kuma triglycerides na jini.

Ana cire man zaitun daga zaitun kuma, a mafi yawancin, ana yinsa ne da fatattun acid mai ƙamshi, mafi lafiya shine ɗanyen zaitun maras ƙarfi, wanda ya ƙunshi ƙasa da 0.8 acidity da man zaitun wanda ake yin sa daga matattarar sanyi, wato , kitse ne yake fitowa idan aka matse zaitun.

Baya ga man zaitun, akwai wasu kitse masu kyau kamar su karin budar kwakwa ko kuma karin man avocado wadanda ake hada su a cikin abinci mara nauyi. Yana da mahimmanci mutum ya san cewa waken soya, masara ko man sunflower ba shi da lafiya saboda ba na halitta ba ne kuma yana iya zama mai kumburi ga jiki.

14. Garin kwakwa

Kwakwa kwakwa ne mai ɗan ƙaramin abinci saboda yana da ƙarancin carbohydrates idan aka kwatanta da sauran fulawa, yana ɗauke da ƙwayoyi masu kyau kuma yana da ƙoshin fiber, yana ƙosar da abinci, yana taimakawa wajen kula da sukarin jini da rage cholesterol mara kyau.

Baya ga garin kwakwa, sauran fulawa kamar su ayaba, buckwheat, busassun 'ya'yan itace, rogo ko garin kirji suma ana ba da shawarar a cikin abinci mai ƙarancin carb. Koyaya, idan burin mutum shine ya rasa nauyi, yakamata a cinye fulawar cikin matsakaici. Bincika menene buckwheat, menene fa'idodi da yadda ake amfani dashi.

15. Tsaba

Sunflower, flaxseed, pumpkin, chia ko sesame tsaba suna da kyau ƙarancin abinci mai ƙarancin carb tare da wasu fa'idodi kamar taimaka wajan hana cututtukan zuciya ko kiyaye lafiyar hanji, wanda za'a iya ci, misali, tare da abun ciye-ciye tare da yogurt na halitta ko a cikin salatin. Koyi menene iri na sunflower da kuma yadda ake amfani dashi.

16. Masu dandano na halitta

Amfani da abubuwan zaƙi na ƙasa irin su stevia, xylitol, zuma mai kyau ko sukari na kwakwa sune zaɓuka masu lafiya waɗanda zasu ba ku damar ƙoshin abinci, kada ku canza matakan sukarin jini kuma ba ku da adadin kuzari da yawa. Gano hanyoyi na 10 don maye gurbin sukari.

17. Ruwa, shayi da kofi

Ruwa, kofi mara dadi, shayi, jiko na 'ya'yan itace ko ruwa mai ɗanɗano sune ƙananan abin sha na carb waɗanda ke taimakawa kiyaye jikin mutum da ruwa, sauƙaƙa narkewar abinci da inganta yanayin jini.

Ruwan sha yana da matukar mahimmanci ga aikin jiki yadda yakamata, amma, ba duk abin sha bane mai ɗan ƙarami kuma, sabili da haka, yana da mahimmanci a guji shan giya mai ɗauke da sikari da abin sha mai daɗi. Kalli bidiyon yadda ake shan ruwa da yawa: