Zabar Hatsi Mai Lafiyayyan Karin kumallo

Wadatacce

• Abincin karin kumallo shine abinci mafi mahimmanci na rana (dukkanmu zamu iya yarda akan wannan), amma samun abincin karin kumallo mai kyau na lokaci shine babban kalubale.
• Bita don

Abincin karin kumallo shine abinci mafi mahimmanci na rana (dukkanmu zamu iya yarda akan wannan), amma samun abincin karin kumallo mai kyau na lokaci shine babban kalubale.

Hatsi yana ɗaya daga cikin mafi sauƙin abincin da za a jefa tare, amma ana iya ɗora shi a cikin sukari, mai, da carbs, yana kayar da manufar ƙoƙarin cin lafiya gaba ɗaya.

Abincin karin kumallo shine mafi mahimmancin abincin rana (dukkanmu zamu iya yarda akan wannan), amma samun abinci mai sauri da ƙoshin lafiya shine babban ƙalubale.

Hatsi yana ɗaya daga cikin mafi sauƙin abincin da za a jefa tare da safe, amma ana iya ɗora shi a cikin sukari, mai, da carbs, yana kayar da manufar ƙoƙarin cin lafiya gaba ɗaya.

Ga abin da za ku nema don raba mai kyau, mara kyau, da da'awar karya akan hatsi "lafiya".

1. Karanta Tsakanin Lines

Kada ku fada ga akwatuna tare da maganganun kama masu yaudara kamar "ƙananan sukari." Kawai saboda ana ɗaukar samfur kamar rage sukari ko mai, wannan baya nufin yana ɗaya daga cikin hatsi masu lafiya. Tabbatar karanta bayanan sinadirai a hankali.

2. Nemo Gabaɗayan Hatsi

Hatsi ya kamata ya zama abu na farko a jerin abubuwan sinadaran - idan ba haka ba, tabbas ba za ku so ba. Nemo hatsi tare da hatsi gaba ɗaya, yana alfahari da gram 7 ko fiye na fiber (yakamata kuyi nufin samun gram 25 zuwa 30 a rana). Ga 'yan kaɗan don gwadawa: Hanyar Yanayi, Kashi GoLean, Fiber One.

3. Sugar shine Makiyi. Zabi Ƙarƙashin Hatsi

Yi hankali da sukari. Nemo ƙananan hatsi masu sukari tare da gram 5 na sukari a kowace hidima ko ƙasa da haka. Ka tuna cewa hatsi tare da busassun 'ya'yan itace zai ƙunshi sukari na halitta don haka suna da adadi mafi girma. Mafi munin masu laifi? Madauran 'Ya'yan itace da Jakunan Apple.

4. Kawar da Ciwon Mai

Cholesterol-boosting fat fats ba ya cikin karin kumallo! Kula da idanunku-kar ku ɗauki akwatuna fiye da gram 2 na kitse mai ƙima, kuma tabbas ba ku son wani abu tare da fats. A cewar Ƙungiyar Zuciya ta Amurka, ƙwayar ƙwayar ƙwayar cuta yakamata ta kasance ƙasa da kashi 1 na jimlar adadin kuzari na yau da kullun (hakan bai wuce gram 2 a rana ba).

Hakanan kuna iya son:

•7 Girke-girke na Brunch a ƙarƙashin 300 Calories

•6 Abincin safe mai-kwai

• Girke-girke lafiya: Sandunan Makamashi na Gida

Bita don