Mafi kyawun Littattafan cin abinci masu lafiya guda 12 na shekara

Wadatacce

• Ku ci, ku sha, kuma ku kasance cikin Koshin Lafiya: Jagorar Makarantar Kiwon Lafiya ta Harvard game da Cin Lafiya
• Maganin Yankin Blue
• Yarinya mai fama da yunwa Tsafta & Yunwa
• Abincin Paleo tare da Tukunyar Ku na Nan take
• Tsawan Ketogenic na kwana 30
• 'Yancin Abinci Har Abada
• Warkar da Littafin Abincin Ku na Gut
• Abincin da Zai Rayu
• Lyabi'a mai Tsada
• A Gida Cikin Daban Dakin Dakin Abinci
• Sabon Tsarin Tsara
• Kitchen mai abinci

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Ba za mu iya sarrafa kwayoyin halittarmu ba, amma za mu iya kula da yadda muke kula da jikinmu. Cin abinci mai kyau - tare da motsa jiki - na ɗaya daga cikin mahimman abubuwan da zaku iya yi don rage haɗarinku na haɓaka yanayin kiwon lafiya na yau da kullun kamar ciwon sukari, cututtukan zuciya, da ciwon daji.

Bincike ya nuna cewa domin kiyaye lafiyar jiki, cin abinci mai kyau yana da mahimmanci. Bayan duk, zaku iya ɗaukar adadin kuzari da sauri fiye da yadda zaku iya ƙone su! Masu ba da shawarar cin 'ya'yan itatuwa da kayan marmari iri daban-daban, hatsi cikakke, kiwo mai ƙarancin mai, da furotin mai ƙamshi, yayin iyakance sinadarin sodium, da ƙarin sugars, da kayan mai.

Rayuwanmu na aiki na zamani ba koyaushe yake sauƙaƙa mana ba don tsara lafiyayyun abinci. Waɗannan littattafan suna ba da jagora ga nau'o'in abinci mai ƙoshin lafiya da yalwa da girke-girke da fashin kwamfuta don kiyaye cin abincinku a kan hanya.

Ku ci, ku sha, kuma ku kasance cikin Koshin Lafiya: Jagorar Makarantar Kiwon Lafiya ta Harvard game da Cin Lafiya

Akwai shawarwari da yawa a can game da carbohydrates da abinci, kuma ba duka ilimin kimiyya ya kafa shi ba. Dokta Walter Willett ya yi amfani da bincike don yin watsi da kayan abinci irin su Atkins da South Beach. Har ma yana ba da sanarwa game da jagororin USDA game da carbs. A cikin "Ku ci, ku sha, kuma ku kasance cikin ƙoshin lafiya," yana ba da jagora don daidaita tsarin abincinku don haɗawa da madaidaicin adadin ƙwayoyin cuta, ƙwayoyi, sunadarai, da sauran ƙungiyoyin abinci.

Maganin Yankin Blue

Marubuci Dan Buettner ya bayyana Yankin Blue a matsayin wurare a duniya inda mutane suka yi rikodin cewa suna rayuwa mafi tsawo. "The Blue Zones Solution" yana bincika tsarin abinci da dabarun rayuwa waɗanda aka yi amfani da su a yankuna kamar Okinawa, Japan, Sardinia, Italy, da ƙari. Buettner yayi bayanin yadda zaku iya amfani da waɗannan ga rayuwar ku ta yau da kullun. Akwai girke-girke da jerin rajista don taimaka muku ƙirƙirar yankinku na Blue Zone.

Yarinya mai fama da yunwa Tsafta & Yunwa

Da yawa daga cikin abincinmu a yau sun sarrafa su da sinadarai na wucin gadi, waɗanda zasu iya zama illa ga lafiyar dogon lokaci. A cikin "Yarinya mai yunwa Mai tsabta & Yunwa," gidan yanar gizon cin abinci mai kyau da TV suna magance cin abinci mai tsabta. Dukkanin girke-girke suna amfani da abubuwan tsabtace tsabta, kuma duk suna da sauƙin yin tare da abubuwan haɗi daga kowane babban kanti.

Abincin Paleo tare da Tukunyar Ku na Nan take

Tukunya Mai Kyau ta haɗu da ikon dafa abinci na wiwi, injin dafa abinci, da mai dafa shinkafa a tukunya ɗaya. Na'urar tana da sauƙin dafa Paleo saboda tana adana lokaci mai yawa. A cikin “Abincin Paleo tare da Tukunyar Ku na Nan take,” Jennifer Robins ta nuna muku yadda ake cin riba nan take don shirya jita-jita da yawa na Paleo.

Tsawan Ketogenic na kwana 30

Abincin ketogenic shine cin abinci mara nauyi wanda aka tsara don horar da jiki don ƙona kitse (ketones) maimakon sukari don mai. "Tsarin 30 na Ketogenic Cleanse" yana aiki ne don farawa ga duk wanda ya kasance sabo ga wannan tsarin abincin ko yake son dawowa bayan tsayawa na ɗan lokaci. Sami tsare-tsaren abinci, jerin cin kasuwa, da tukwici game da yadda ake kiyaye abincin ketogenic kuma koya game da mummunan tasirin sukari.

'Yancin Abinci Har Abada

Sha'awa, sake dawo da nauyi, da asarar kuzari duk ƙorafi ne na yau da kullun na masu cin abincin yo-yo. An rubuta “'Yancin Abinci Har Abada" akan tunanin cewa samar da halaye masu ɗorewa na dindindin zai' yantar da ku daga tsarin abincin. Littafin yana ba da nasihu kan yadda zaku sami daidaitaccen cin abincinku da kuma manne masa. Akwai ko da shawara don ma'amala da hutu, hutu, da sauran yanayin zamantakewar da ke da damar lalata halaye masu kyau.

Warkar da Littafin Abincin Ku na Gut

Hanjin ka na iya yin tasiri a kan lafiyar ka fiye da yadda masu bincike suka taɓa tunani. Dokta Natasha Campbell-McBride, wacce ta rubuta kalmar farko a cikin "Ku Warkar da Gut ɗin Ku na Gut," ta tattauna batutuwa da yawa da za su iya faruwa ta hanyar rashin lafiyar hanji. Littafin girkin yana ba da nau'ikan girke-girke da dabarun shirya abinci don dawo da daidaitattun ƙwayoyin ƙwayoyin cuta a cikin hanji.

Abincin da Zai Rayu

“Abinci don Rayuwa” yana ɗaukar abubuwa zuwa asali. Myra Goodman, marubuciya kuma mai haɗin ginin Earthbound Farm, yana mai da hankali kan dafa abinci mai sauƙi tare da kayan aikin yau da kullun. Abubuwan girke-girke suna da sauƙin shirya kuma sun haɗa da mahimman bayanai game da kulawa da sarrafa abubuwan haɗin. Hakanan Goodman ya haɗa da hotuna masu cikakken launi na abincin ta.

Lyabi'a mai Tsada

Cin ganyayyaki zabi ne mafi koshin lafiya saboda abincin ba shi da magungunan ƙwari da na rigakafi. Abin takaici, yana iya zama zaɓi mai tsada. “Lyungiyar Affarfin Affasa mai ”aukakawa” yana ba ku dabaru don ku ci da kyau ba tare da ƙimar farashi mai yawa ba. Akwai nasihu game da yadda zaka sanya rayuwar dangin ka ta zama kore, ajiyar kudi a harkokin masarufi, da dafa abinci mai sauki na yanayi.

A Gida Cikin Daban Dakin Dakin Abinci

Idan kana son sanin yadda ake tanada kayan girki, to ka nemi shugaba. Amy Chaplin ta yi amfani da iliminta da kuma son abinci a cikin wani littafi wanda aka tsara shi don koyar da yadda ake cin abinci mai kyau da dukkan abinci. Bangarenta game da tara kayan abinci ya wuce abin da kuke buƙata. Ta yi bayanin yadda da kuma yadda ake amfani da wasu sinadaran. Duk girke-girke a “At Home in Whole Whole Kitchen” suna cin ganyayyaki kuma da yawa suna da maraba da cin nama, suma!

Sabon Tsarin Tsara

"The New Primal Blueprint" shine sabuntawa akan marubucin Mark Sisson "The Primal Blueprint," wanda aka sake shi a shekarar 2009. Ya ci gaba da mai da hankali kan fa'idar cin abincin yadda kakanninmu na farko suka yi da kuma jaddada dokokin rayuwar Sisson don lafiya da walwala. Baya ga fadada da kuma sabunta bayanai, sabon littafin ya zo da sabbin hotuna, zane-zane, da majigin yara.

Kitchen mai abinci

Abubuwan gargajiyar na dawowa ne yayin da mutane ke neman hanyar cin dogon lokaci kuma mai ɗorewa maimakon abinci mara kyau. "Kitchen din Abinci" na Jennifer McGruther jagora ne na cin abinci kusa da yadda 'yan asalin ƙasar ke yi. McGruther yana bayar da girke-girke sama da 160 waɗanda ke kan yanayi da wurare. Ta kuma yi bikin abinci na gargajiya kamar kefir, sauerkraut, da kombucha waɗanda ke da wadataccen maganin rigakafi.