17 Arha da Lafiyayyun Mahan sunadarai

Wadatacce

• 1. Kayan Gyada na Halitta
• 2. Qwai
• 3. Edamame
• 4. Tuna Gwangwani
• 5. Yogurt Girkanci a bayyane
• 6. Sunflower Tsaba
• 7. Bakin wake
• 8. Sardines
• 9. Cuku Cuku
• 10. Whey Protein
• 11. Lentils
• 12. Hatsi
• 13. Amaranth
• 14. Madara
• 15. Noman Kabewa
• 16. Gwanon Salmon
• 17. Qasan Turkiyya
• Layin .asa

Sunadaran gina jiki ne mai mahimmanci. Akwai fa'idodi da yawa don ƙara abinci mai wadataccen abinci mai gina jiki ga abincinku, gami da rage nauyi da haɓaka ƙwayar tsoka (, 2).

Abin takaici, akwai zaɓuɓɓuka masu daɗi da yawa waɗanda suka dace da kowane buƙatun abincin.

Koyaya, wasu mutane na iya samun ingantattun hanyoyin gina jiki don tsada sosai. Duk da yake wasu hanyoyin samun sunadarai suna da tsada, akwai kuma wasu hanyoyin da zasu iya araha.

Anan akwai ingantattun hanyoyin gina jiki guda 17 wadanda ba zasu fasa banki ba.

1. Kayan Gyada na Halitta

Man gyada na cike da furotin. Hakanan yana da tsada-tsada, tare da matsakaicin tsada kusan $ 2.50 a kowane tulu 16-ounce (gram 454).

Cokali biyu na wannan man shanu mai narkewa yana samar da gram 8 na furotin (3).

Baya ga kasancewa babban tushen furotin, ana iya amfani da man gyada ta hanyoyi da yawa. Haɗa shi tare da 'ya'yan itace da oatmeal ko ƙara shi a cikin lamuran da kuka fi so don haɓaka furotin.

Abin da ya fi haka, binciken ya nuna cewa mutanen da suka hada da gyada da man gyada a cikin abincinsu ba su da saurin haifar da wasu cututtuka na yau da kullun kamar cututtukan zuciya da ciwon sukari (, 5).

Zabi man gyada na gargajiya a lokacin da zai yiwu don kauce wa kayan aikin da ba a so kamar karin sukari da mai.

2. Qwai

Qwai yana ɗaya daga cikin abinci mai ƙoshin abinci mai gina jiki a doron ƙasa, kuma yana da araha sosai tare da farashin kusan $ 2 zuwa $ 4 akan dozin.

Ba wai kawai suna cike da bitamin, ma'adanai da ƙoshin lafiya ba, amma kuma suna cike da furotin. Babban kwai daya yana dauke da gram 6 (6).

Eggsara ƙwai a cikin abincinku hanya ce mai kyau don haɓaka haɓakar sunadarin ku kuma yana iya taimaka muku rage cin abincin kalori da rage nauyi.

Yawancin karatu sun nuna cewa samun ƙwai don karin kumallo yana taimakawa ci gaba da yunwa ta hanyar haifar muku da ƙarancin adadin kuzari cikin yini. Wannan na iya, bi da bi, taimaka maka rasa nauyi.

Misali, wani karamin binciken ya gano cewa mahalarta wadanda suka cinye karin kumallon kwai na tsawon makonni takwas sun rasa kashi 65% fiye da wadanda suka ci budahun bagel ().

Wani binciken ya nuna cewa cin kwai don karin kumallo ya danne yunwar hormone ghrelin kuma ya taimaka wajen daidaita sukarin jini da amsawar insulin ().

Cin kwai na iya haifar da raguwar jin yunwa da ƙarancin sha'awa, wanda ke da kyau don rage nauyi.

3. Edamame

Wannan ɗanyen mai ɗanɗano, mai haske mai ƙyashi mai ban mamaki ne, tushen asalin farashi mai tushen furotin.

Wake Edamame shine waken soya wanda bai balaga ba wanda ake siyar dashi duka ko kuma a cikin kwafsa. Su ne abun ciye-ciye masu daɗin gaske kuma suna da babban ƙari ga abinci kamar salads da fry-frys.

Ari da, edamame kyakkyawan tushen furotin ne tare da kofi ɗaya (gram 155) wanda ke ba da giram 17 na ƙwarai mai ban sha'awa (9).

Edamame babban zaɓi ne ga waɗanda ke bin kayan lambu ko na ganyayyaki.

Wannan saboda an dauke su a matsayin dukkanin sunadaran gina jiki, ma'ana suna dauke da dukkan muhimman amino acid din da jiki yake bukata ().

Ana iya samun wannan ɗan wake mai ƙarancin kuɗi a ɓangaren daskarewa na yawancin shagunan kayan masarufi kusan $ 2 a jaka 12-ounce (340-gram).

4. Tuna Gwangwani

Kifi shine kyakkyawan tushen furotin kuma sigar gwangwani ba banda bane.

Idan sabo kifi yayi tsada sosai ga kasafin kudin ku, tuna tuna gwangwani hanya ce mai kyau don bunkasa cin abincin ku ba tare da fasa banki ba.

Yawancin nau'ikan nau'ikan tuna suna cin kusan $ 1 a kowace oza 5 (gram 142).

Kodayake auna-gram 3 (gram 85) wanda ke aiki kawai yana ƙunshe da adadin kuzari 99, ya haɗa da kusan gram 20 na furotin mai inganci (11).

Bugu da ƙari, tuna shine babban tushen omega-3 mai ƙanshi, wanda ke taimakawa yaƙar kumburi a cikin jiki ().

Koyaya, tuna na gwangwani na iya ƙunsar babban matakin mekuri, don haka ya fi kyau ga manya su iyakance abincinsu zuwa servan hidimomi a mako (13).

Koyaushe zaɓi tuna mai haske na gwangwani, wanda aka yi shi da ƙananan nau'ikan tuna waɗanda ke ƙasa da mercury.

5. Yogurt Girkanci a bayyane

Yogurt na Girkanci abinci ne mai ɗanɗano, mai rahusa mai ma'ana sosai. Ana iya cin sa a sarari, ƙara shi zuwa mai laushi, koɗa shi a cikin tsoma mai daɗi don kayan marmari ko kuma a saka shi da kayan gasa.

Bugu da ƙari, yogurt kyakkyawan tushen furotin ne.

A zahiri, yawan awo 8 (gram 224) yana bayar da kusan gram 17 na furotin - kusan ninki biyu na adadin da ake samu a yogurts na yau da kullun (14, 15).

Nemi samfuran tare da alamar "rayuwa da aiki mai ɗorewa", wanda ke nufin cewa yogurt ya ƙunshi ƙwayoyin rigakafi masu amfani wanda zai iya inganta lafiyar hanji har ma ya taimake ku rasa nauyi (,).

Ba tare da ambaton ba, zaɓar fili, yogurt na Girkanci wanda ba shi da ƙanshi babbar hanya ce don kiyaye ci da ƙara sukari zuwa mafi ƙarancin.

Aƙarshe, siyan manyan kwantena babbar hanya ce don adana kuɗi, kamar yadda oza 24 (gram 680) na yogurt na Girka wanda yakai kimanin $ 5.

6. Sunflower Tsaba

Kodayake tsaran sunflower kanana ne, suna dauke da adadin furotin mai ban sha'awa. Oce ɗaya kawai ya ƙunshi kusan gram 6 na tushen tsire-tsire, furotin mai daɗin cin nama (18).

Wadannan gidajen abinci masu dandano mai dandano suna cike da furotin, da kuma abubuwan gina jiki kamar bitamin E da magnesium.

Sunflower tsaba abinci ne mai gamsarwa kuma mai sauki.

Ana iya sayan su kusan $ 2 a kowace fam (gram 454) a mafi yawan shaguna, kuma za'a iya saka su a salads ko yogurt parfaits, haka kuma ana amfani da su azaman cushewar abinci don yawancin jita-jita.

7. Bakin wake

Baƙin wake ɗayan nau'ikan fi dacewa ne kuma masu araha na furotin mai tushen shuka da zaku iya saya. A matsakaici, oza 15 (gram 455) na iya kashe kusan $ 1 a yawancin shaguna.

Kofi ɗaya (gram 172) na baƙin wake kuma ya ƙunshi giram 15 na furotin (19).

A saman dauke da adadi mai kyau na furotin, wake wake shine kyakkyawan tushen fiber. Kofi daya (gram 172) ya ƙunshi gram 15.

Manyan kungiyoyin lafiya sun ba da shawarar mata su ci fiber na gram 25 a kowace rana kuma maza su ci gram 38 kowace rana.

Saboda yawan furotin da zaren da suke ƙunshe da su, wake baƙi yana sa ku ji daɗi kuma suna da kyau don ƙimar nauyi.

A hakikanin gaskiya, sake nazarin karatu na 21 da aka samu yana cin 3/4 na kofin wake kowace rana ya haifar da asarar nauyi na fam 0.75 (0.34 kg) ga mutanen da ba su da wasu canje-canje na abinci ().

Bugu da ƙari, an nuna abincin da ke cike da wake don rage yunwa da haɓaka ƙoshi ().

Za a iya ƙara su a cikin jita-jita kamar barkono, miya da salati don ba da ƙarfi na furotin mai tushen shuka.

8. Sardines

Kodayake sardines bazai zama sanannen abinci ba, suna cike da furotin da mahimman abubuwan gina jiki.

Canaya daga cikin (gram 92) na sardines ya ƙunshi kusan gram 23 na furotin da za a iya sha sosai tare da wasu muhimman abubuwan gina jiki kamar bitamin D da B12 (22).

Tunda sardines ana so a cinye gaba ɗaya, ƙasusuwa da duka, sune babban tushen asalin halitta.

A zahiri, mutum na iya samar da kashi 35% na abin da aka ba da shawarar don wannan ma'adanin na gina ƙashi.

Fresh abincin teku yana da tsada, amma sardines babban zaɓi ne na furotin ga mutane akan kasafin kuɗi. A zahiri, galibin gwangwani 3.75-gram (92-gram) na sardines yakai $ 2 kacal.

9. Cuku Cuku

Cuku gida shine samfurin kiwo mai ƙananan kalori wanda yake cike da furotin.

Wannan cuku mai ɗanɗano-mai ɗanɗano ya zo a cikin nau'ikan kaso mai yawa kuma ana iya amfani da shi azaman cike abun ciye-ciye ko azaman sashi a girke-girke da yawa.

Kofi ɗaya (gram 210) na cuku mai cike da kitse yana ba da gram 23 na furotin da adadin kuzari 206 kaɗai (23).

Babban furotin da ke cikin cuku ya sa ya zama kyakkyawan zaɓi ga 'yan wasa da mutanen da ke son gina ƙwayar tsoka.

Ari da, nazarin ya nuna cewa abinci mai wadataccen furotin kamar cuku na gida yana taimaka maka kiyaye jin daɗi, wanda zai iya taimaka maka rage nauyi ().

Cuku na gida yana da araha sosai kuma ana iya siyan shi a yawancin shaguna kusan $ 3 a cikin baho 16-oce (452-gram).

10. Whey Protein

Ana yin furotin na furotin daga ɓangaren ruwa na madarar da aka rage daga aikin ƙawar chees.

Powderara furotin furotin na whey zuwa abincinku hanya ce mai sauƙi da mai sauƙi don haɓaka haɓakar furotin. A matsakaita, yawan cin abinci mai gina jiki yana kashe $ 0.40 kawai.

Anyi bincike sosai akan furotin na Whey saboda rawar da yake takawa wajen rage nauyi da kuma ƙarfin haɓaka tsoka da ƙarfi (,,).

A matsakaici, ɗayan (gram 28) na furotin na whey yana ba da gram 20 na furotin mai ban sha'awa (28).

Za a iya ƙara furotin furotin na Whey ga masu laushi, kayan gasa da sauran girke-girke don ƙarin adadin furotin.

11. Lentils

Ba wai kawai lentil abinci ne mai gina jiki mai sauƙi kuma mai araha ba, amma kuma babban tushen sunadarai ne.

An samo shi a cikin ɓangaren yawancin shagunan kayan masarufi na kusan $ 1.50 a kowace fam (gram 453), waɗannan ƙananan ƙwayoyin za a iya dafa su kuma a haɗa su da girke-girke iri-iri kamar su miya, stews da curries.

Tushen ban mamaki ne na sunadaran gina jiki, tare da kofi ɗaya (gram 198) wanda ke samar da gram 18 (29).

Lentils suna da yawa a cikin fiber, ƙarfe, potassium da bitamin B, haka nan.

12. Hatsi

Oats hatsi ne mai yalwa, mara-yalwar alkama wanda ba shi da tsada sosai. Yawancin shagunan suna sayar da hatsi mai birgima a cikin kusan kusan $ 1.30 a kowace fam (gram 453).

Hakanan sun kasance sun fi girma a furotin fiye da sauran hatsi. Kofin 1/2-gram (gram 78) yana bada gram 13 na furotin (30).

Oats suna dauke da bitamin da kuma ma'adanai, ƙari kuma suna ɗauke da nau'in zaren narkewa mai suna beta-glucan.

Nazarin ya nuna cewa abinci mai wadataccen beta-glucan na iya taimakawa rage LDL da duka matakan cholesterol, yana mai da oatmeal babban zabi ga lafiyar zuciya ().

Zabar kwanon hatsi don karin kumallo babbar hanya ce don kiyaye zuciyarka yayin haɓaka haɓakar furotin.

13. Amaranth

Duk da yake amaranth bazai zama kayan abinci a cikin gidan abincinku ba, wannan furotin mai cike da ƙwaya, hatsi mara yalwar alkama ya cancanci samun wuri a cikin abincinku.

Kofi ɗaya (gram 246) na amarant ɗin da aka dafa yana ba da sama da gram 9 na furotin kuma babban tushen abinci ne, manganese, magnesium, phosphorus da baƙin ƙarfe (32).

Wannan hatsi mai ɗanɗanar abinci yana aiki sosai a girke-girke iri-iri kuma yana da sauƙin shiryawa. Hakanan ya dace da waɗanda ke da rashin lafiyan ko rashin haƙuri ga alkama kuma abinci ne mai araha kuma mai lafiya.

Ko da amaranth na Organic ba shi da tsada, tare da matsakaicin farashin $ 0.65 a kowace fam (gram 453).

An dafa Amaranth kamar quinoa ko shinkafa kuma ana iya yin shi da abinci mai daɗi da yawa, gami da karin kumallo na karin kumallo, barkono cike da abinci ko salatin hatsi mai sauƙi.

14. Madara

Kodayake wasu mutane ba sa haƙuri da madara da sauran kayayyakin kiwo, hanya ce mai araha ta furotin da za a iya sha don waɗanda ke iya narkar da ita.

Milk ya zo a cikin kashi da yawa na mai kuma ana samun shi a ko'ina, yana mai da shi zaɓin furotin mai dacewa. Rabin galan (gram 115) na madara ta al'ada tana da matsakaicin farashin kusan $ 2.50, yayin da madara mai tsada kusan $ 4.

Kofi daya (gram 244) na madarar madara ya ƙunshi sama da gram 8 na furotin mai saurin narkewa, tare da nauyin bitamin da na ma'adanai (33).

Musamman yana cikin ma'adanai alli da phosphorus, wanda ke taimakawa kasusuwa su kasance masu ƙarfi da lafiya.

Tunda madara ruwa ne, ana iya amfani da ita azaman tushen tushen furotin mai laushi da miya.

Hakanan madara cikakke tana sanya kyakkyawan kalori mai ƙarfi, mai wadataccen furotin ga waɗanda ke ƙoƙari su sami nauyi da nauyin tsoka.

15. Noman Kabewa

'Ya'yan kabewa suna kawo yawancin abubuwan gina jiki a cikin ƙaramin kunshin. Dingara waɗannan tsaba-abokan tsaba a cikin abincinku hanya ce mai kyau da lafiya don haɓaka haɓakar furotin.

Oce ɗaya kawai (gram 28) na 'ya'yan kabewa ya ƙunshi gram 7 na furotin, yana mai da su kyakkyawan zaɓi don abun ciye-ciye mai cike da furotin (34).

Tare da adadin furotin mai ban sha'awa, 'ya'yan kabewa kuma suna ɗauke da antioxidants kamar bitamin E da acid na phenolic waɗanda ke taimakawa rage ƙonewa a cikin jiki (,).

'Ya'yan kabewa suna yin kyakkyawan abun ciye-ciye yayin tafiya, kodayake ana iya ƙara su da oatmeal, salads ko granola na gida. Ana iya siyan su da yawa daga yawancin shagunan kimanin $ 3 a kowace fam (448 gram).

16. Gwanon Salmon

Salmon shine ɗayan ƙwayoyin lafiya na furotin da zaku iya ci, kodayake yana da tsada.

Sa'ar al'amarin shine, kifin salmon ya shigo cikin nau'ikan gwangwani mafi tsada, wanda yasa hakan yazama ingantaccen zabi na furotin wanda ya dace da kowane kasafin kudi.

Aiki huɗu (gram 112) na kifin kifin yana da gram 26 na furotin, tare da tan na bitamin da kuma ma'adanai. Wadannan sun hada da B12, bitamin D, selenium da anti-mai kumburi omega-3 mai mai (37).

Kifin kifin gwangwani duka hanya ce mai arha kuma mai sauƙi don haɓaka furotin da abun cikin gina jiki na abincinku. Ana iya siyan gwangwani 6 (gram 168) na kifin kifi a yawancin shaguna kusan $ 3.60.

Ana iya ƙara shi zuwa salads, sanya shi cikin burgers ko a ci shi a fili don gamsarwa, ƙaramin abun ciye-ciye.

17. Qasan Turkiyya

Turasar turkey tana da ƙoshin abinci mai gina jiki kuma yawanci ya fi araha a ƙwanƙollen ƙura turkey. Matsakaicin farashin fam guda (gram 448) na turkey na ƙasa ya bambanta daga $ 3 zuwa $ 7.

Turkiyya nama ne maras nauyi, maras kalori amma yana da furotin da abubuwan gina jiki sosai. A zahiri, adadin awo uku (gram 28) yana samar da gram 23 na furotin da za'a iya sha sosai da kuma adadin kuzari 195 kawai (38).

Turkiyya ma tana cikin bitamin na B da kuma selenium na ma'adinai, wanda ke aiki a matsayin mai kashe antioxidant a cikin jiki kuma yana taimakawa rage kumburi ().

Keyasa turkey zaɓi ne mai daidaitawa, mai araha da ƙoshin lafiya mai gina jiki wanda za'a iya amfani dashi a girke-girke da yawa.

Layin .asa

Foodsara wadataccen abinci mai gina jiki a cikin abincinku ba zai karya banki ba. Akwai abinci mai gina jiki mai yawa waɗanda suka dace da kowane irin abinci, zaɓi da kuma kasafin kuɗi.

Asingara yawan furotin a cikin abincinku yana da fa'idodin kiwon lafiya da yawa kuma yana iya taimaka muku jin cikakke, rasa nauyi da samun ƙarfin tsoka.

Daga man gyada zuwa salmon gwangwani, akwai hanyoyin da yawa don zaɓar daga. Zaɓin abinci mai arha daga wannan jerin shine kyakkyawar hanyar haɓaka haɓakar furotin.