Yadda ake kara fiber a abinci dan rage kiba

Wadatacce

• Karin kumallo - Flax seed
• Kafin cin abincin rana da abincin dare - Semente de Chia
• Abincin rana - Quinoa
• Abincin dare - umpan Suman
• Abun ciye-ciye - Amaranto

'Ya'yan suna taimakawa wajen rage nauyi saboda suna da wadataccen zare da sunadarai, abubuwan gina jiki waɗanda ke ƙara ƙoshin abinci da rage yawan ci, a cikin ƙwayoyi masu kyau waɗanda ke taimakawa hana cututtukan zuciya da kuma bitamin da kuma ma'adanai waɗanda ke inganta aikin jiki da ƙarfafa garkuwar jiki.

Chia, flaxseed da 'ya'yan kabewa za a iya saka su a cikin ruwan' ya'yan itace, salads, yogurts, bitamin kuma a cikin shirye-shirye kamar wake da purees. Bugu da kari, girke-girke da dama sun hada da wadannan irin a cikin samar da burodi, waina da taliya, yana taimakawa rage adadin fulawa da sukari a cikin wadannan abincin da kuma son rage nauyi.

Idan ba kwa son karantawa, bincika dubaru a cikin bidiyo mai zuwa:

Karin kumallo - Flax seed

Dole a niƙa flaxseed kafin a ci sannan a saka shi cikin madara ko ruwan 'ya'yan itace don karin kumallo. Wannan nau'in yana da kaddarorin masu zuwa:

• Fibers: taimaka hana maƙarƙashiya, sarrafa glucose na jini da cholesterol da rage ci;
• Sunadarai: inganta tsarin rigakafi;
• Lignans: rigakafin nono da cutar sankarar mahaifa;
• Omega 3: rigakafin cututtukan zuciya da ciwon daji, rage triglycerides na jini da kumburi;
• Magungunan Phenolic: rigakafin tsufa da rage kumburi.

Ana amfani da Flaxseed don taimakawa wajen sarrafa nauyi da kuma hana cututtuka irin su ciwon sukari na 2, cutar hanta, hawan jini da cututtukan rheumatoid. Duba ƙarin bayani game da Linseed.

Kafin cin abincin rana da abincin dare - Semente de Chia

Hanya mai kyau ta amfani da chia ita ce a kara cokali 1 a cikin ruwa ko ruwan 'ya'yan itace na halitta, a jira tsaba su sha ruwa su kumbura, sannan a sha wannan hadin kimanin mintuna 20 kafin cin abincin rana da abincin dare, saboda wannan zai taimaka wajen rage yunwa da adadin na abinci da ake ci a manyan abinci. Chia tana da wadataccen kayan abinci wanda ke inganta aikin jiki, kamar su:

• Omega 3: yana hana kumburi kuma yana kula da cholesterol;
• Fibers: ba da ƙoshin lafiya, rage shayar mai da inganta aikin hanji;
• Sunadarai: ƙarfafa tsokoki da tsarin rigakafi;
• Antioxidants: hana saurin tsufa da cutar daji.

Ana iya samun kwayar chia a launuka daban-daban, duk suna da amfani ga jiki, kuma ana iya cin su baki ɗaya, ba tare da buƙatar murƙushe su ba. Duba ƙarin girke-girke a cikin Chia rasa nauyi.

Abincin rana - Quinoa

A cikin abinci, ana iya amfani da quinoa a matsayin madadin shinkafa a cikin babban kwano ko masara da kuma peas a cikin salati, a bar abinci mai wadataccen furotin da ƙarancin carbohydrates, manufa don cin abinci mara nauyi. Daga cikin fa'idodin quinoa akwai:

• Sunadarai: suna ba da kuzari ga jiki kuma suna shiga cikin samar da tsokoki;
• Fibers:yaƙar maƙarƙashiya kuma ba da koshi;
• Ironarfe:yana hana karancin jini;
• Omega-3, omega-6 da omega-9: taimaka sarrafa cholesterol da hana cututtukan zuciya;
• Tocopherol: antioxidants wanda ke taimakawa hana tsufa da ciwon daji.

Quinoa iri yana da wadataccen furotin da fiber, kuma ana iya amfani dashi azaman madadin shinkafa, wanda ke taimakawa tare da rage nauyi. Dole ne a goge hatsi da hannu a ƙarƙashin ruwa mai gudu har sai lokacin da ba a sake yin kumfa ba kuma ƙwayoyin sun bushe nan da nan bayan an yi wanka, don haka su rasa ɗanɗano mai ɗaci kuma kada su yi tsiro. Duba ƙarin nasihu akan Quinoa rage nauyi.

Abincin dare - umpan Suman

Za'a iya saka 'ya'yan kabewa duka zuwa miya don abincin dare, misali. Hakanan za'a iya amfani da su a cikin garin fulawa sannan a sanya su cikin wake, kuma fa'idodin su suna ƙaruwa yayin da aka dafa iri a minti 10 a cikin ruwan zãfi. Amfanin sa shine:

• Omega-3, omega-6 da omega-9: rage cholesterol mara kyau kuma ya ƙaru kyakkyawan ƙwayar cholesterol;
• Tocopherol: antioxidants wanda ke hana tsufa da ciwon daji;
• Carotenoids: inganta lafiyar ido, fata da gashi;
• Magnesium da tryptophan: ƙara jin daɗin shakatawa da taimako don rage matsin lamba;
• Phytosterols: rage cholesterol

Sabili da haka, iri na kabewa yana taimakawa sarrafa cholesterol da hawan jini, cututtukan da ake yawan samu a cikin mutanen da suke cin nauyi mai yawa. Duba kuma fa'idar Man Kirki na Kabewa.

Abun ciye-ciye - Amaranto

Ana iya cin Amaranth dafaffe, gasashe ko asa, kuma zai iya maye gurbin garin alkama a cikin samar da wainar da burodi don ciye-ciye. Yana taimakawa jiki yin aiki mafi kyau kuma abubuwan gina jiki sune:

• Sunadarai: inganta tsarin juyayi da ƙarfafa tsokoki;
• Fibers: inganta hanyar wucewa ta hanji da rage shakar carbohydrates da mai a cikin hanji;
• Magnesium:rage karfin jini da shakatawa na tsoka;
• Alli: rigakafin osteoporosis;
• Ironarfe: rigakafin karancin jini;
• Phosphor: inganta lafiyar kashi;
• Vitamin C: ƙarfafa tsarin rigakafi.

Amaranth yana da yawancin abubuwan gina jiki idan aka kwatanta su da hatsi na yau da kullun kamar su gari, masara, hatsi da shinkafa ruwan kasa, kuma saboda tana ƙunshe da ƙananan carbohydrates, babban zaɓi ne ga waɗanda suke so su rage kiba da kuma masu ciwon suga. Duba karin Amfanin amaranth.