Yadda Ake Hada Abincin Miyan

Wadatacce

• Miyan Abincin Abincin
• Girke-girke Kayan Gwanon Gwanon Kabeji
• Miyar girke-girke: abincin rana da abincin dare
• Abin da za a ci don ciye-ciye
• Fa'idodi da kulawa
• Contraindications

Abincin abincin miya ya dogara ne akan cinye haske, abinci mai ƙananan kalori a cikin yini, gami da miyan kayan lambu da nama mai kauri kamar kaza da kifi don abincin rana da abincin dare, da fruitsa fruitsan itace, yogurts da teas a ko'ina cikin yini, ban da kuna buƙatar shan a ruwa mai yawa.

Wannan abincin an kirkireshi ne don marasa lafiya suyi amfani dashi a Cibiyar Zuciya ta São Paulo, wanda ke buƙatar rasa nauyi kafin ayi masa tiyatar zuciya. Saboda nasarorin da ta samu na asarar nauyi, ya zama sananne ne a matsayin Ranar Miya a Asibitin do Coração.

Miyan Abincin Abincin

Tebur mai zuwa yana nuna misalin menu na abinci mai yini 3:

Kashin broth shine miya mai gina jiki da rashin kalori wanda yake da wadataccen sinadarin collagen, potassium, calcium da magnesium kuma ana iya shan sau 1 zuwa 2 a rana don wadatar da abinci. Ga yadda ake hada romon kashi.

Girke-girke Kayan Gwanon Gwanon Kabeji

Sinadaran:

• 1/2 kabewa kabewa
• 500 g dices kaza mai kaza
• 1 kananan albasa, yankakken
• 1 lita na ruwan zãfi
• 1 Can na cream (dama)
• Tafarnuwa, barkono, albasa, gishiri, faski da chives don dandana
• Man zaitun Sauté

Yanayin shiri:

Sanya kazar ta amfani da gishiri kadan, lemun tsami da ganye mai kanshi da kayan marmari kamar tafarnuwa, albasa, faski, Rosemary, chives da barkono. Bar shi ya huta na aƙalla awa 1 don kaza ta sha dandano. Yanke kabewar a cikin manyan cubes sannan a sanya a cikin kwanon rufi, a daɗa tafasasshen ruwa kawai har sai an rufe ananannyan kabejin, a ba da damar dafawa na kimanin minti 5 zuwa 10 don har yanzu ya tabbata. Duka da kabewa yayin da yake zafi da ruwan dahuwa daga girkinku a cikin abin haɗawa ko tare da mahaɗin.

A wani kaskon, saut albasa a cikin mai sai a saka cubes din kajin, a basu damar yin launin ruwan kasa. Sannan a zuba tafasasshen ruwa kadan kadan, har sai kaji ya dahu sosai kuma yana da taushi. Creamara kirim mai tsami kuma gyara gishiri da barkono don dandana, bar shi ya tafasa na kimanin minti 5 zuwa 10 a kan ƙananan wuta. Idan ana so, ƙara kirim don yin shiri ya zama mai tsami.

Miyar girke-girke: abincin rana da abincin dare

Zai yiwu a banbanta kayan lambun da aka yi amfani da su a cikin wannan miyar, koyaushe ku tuna don kauce wa amfani da dankali, manioc da dawa, kuma kuna iya musanya naman da kaza ko kifi.

Sinadaran:

• 1/2 zucchini
• 2 karas
• Kofuna 1 yankakken koren wake
• 1 yankakken tumatir
• 500g na naman naman sa
• 1 yankakken albasa
• 1 fakiti na kore turare
• 1 gungun seleri ko seleri
• 2 tafarnuwa
• Gishiri da gishiri tsunkule
• man sauté

Yanayin shiri:

Sanya naman da gishiri, tafarnuwa da barkono. Wanke kayan lambu da kyau kuma a yanka a cikin cubes. Sauté albasa a cikin man zaitun kuma ƙara naman ƙasa, bar shi launin ruwan kasa. Theara kayan lambu a cikin kwanon rufi kuma rufe komai da ruwan zãfi. Theara kayan yaji don ɗanɗano da dafa a kan wuta mara ƙuna har sai naman ya yi laushi kuma an dafa kayan lambu. Duba sauran girke-girke na miya don rasa nauyi.

Abin da za a ci don ciye-ciye

Don kayan ciye-ciye, shawarwarin shine cinye 'ya'yan itace 1 kawai ko yogurt na ɗabi'a ɗaya ko gilashin 1 na ruwan' ya'yan itace mara ƙanshi, kuma kuna iya shayi da cin sandunan kayan lambu tare da guacamole cikin yini, misali.

Kari akan haka, zaku iya amfani da kwai da cuku a cikin kayan ciye-ciye, waɗanda abinci ne da ke ƙara ƙoshin abinci da ƙara sunadarai masu kyau a cikin abincin.

Fa'idodi da kulawa

Babban fa'idodin abincin miyan shine don taimaka muku rage nauyi da sauri, yaƙi yaƙar riƙe ruwa da lalata jiki. Bugu da kari, hakanan yana inganta hanyar wucewar hanji saboda yana da yalwar fiber kuma yana ba da koshi, yana taimakawa sarrafa yunwa.

Koyaya, dole ne ayi shi tare da sa ido kan abinci mai gina jiki, saboda kowane mutum yana buƙatar adadin kuzari daban-daban da abubuwan gina jiki don kiyaye lafiya da hana cutar. Rage yawan adadin kuzari da ingancin abinci mai gina jiki da yawa ta hanyar haifar da matsaloli kamar su jiri, raunin jiki da raunin tsarin garkuwar jiki. Bayan abincin miya, ga abin da za a yi don ci gaba da rage nauyi sosai kuma cikin lafiyayyar hanya.

Contraindications

An hana cin abincin miyan ga mata masu juna biyu da masu shayarwa, mutanen da ke da matsalar hypoglycemia da tsofaffi. Bugu da kari, a cikin kwanaki 7 na abincin kuma ba a ba da shawarar yin atisayen motsa jiki wanda ke bukatar kwazo sosai, ana ba shi damar gudanar da ayyukan haske kawai kamar tafiya.