Cin Abinci Ya Yi Sauki!

Wadatacce

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Daraktan motsa jiki na Lake Austin Spa Resort Lora Edwards, MSE, R.D., ya ba da shawarar kirkirar tsare -tsaren abinci ta amfani da teburin Smart Foods daga Jikin Rayuwa ga Mata (Rodale, 2005) ta Pamela Peeke, MD, MP, memba na kwamitin shawara. Falsafar da ke bayan wannan shirin shine samun haɗin furotin, carbs da fats masu lafiya a cikin kowane abinci don ku ci gaba da koshi.

Don ƙirƙirar abincinku, zaɓi abu ɗaya kowanne daga Rukunin A, B da C, ƙara ƙarin kayan lambu marasa sitaci daga rukunin B (kamar broccoli ko karas) aƙalla sau biyu a rana. Tabbatar kuna cin wani abu kowane sa'o'i huɗu ko makamancin haka.

Rukunin A: Smart Proteins

Qwai, cuku da madara mai kitse

Cuku, mai haske ko mara kitse, 2 oz.

Ƙananan yogurt, 8 oz.

Dukan kwai, 1

Farar fata, 3 ko 4

Sauyin kwai, 1/3-1/2 kofin

Lowfat gida cuku, kofi

Lowfat (1%) ko madara mara kitse, 8 oz.

Cuku ricotta mara kitse, 1/3 kofin

Kifi (4 oz.)

Catfish

Haddock

Kifi

Kifin kifi (jatan lande, kaguwa, lobster)

Tuna

Nama ko kaji (3-4 oz.)

Kaza marar fata ko nono turkey

Lean nama ko naman alade

Jingina naman nama, kamar naman alade

Abincin waken soya/masanin nama

Waken soya, 1

Burger soya, 1

Soy hot dog, 1

Soya cuku, 2 oz.

Soya madara, 8 oz.

Kwayoyin soya, 1/4-1/3 kofin

Tofu, 4 oz.

Rukuni na B: Smart Carbohydrates

Kayan lambu (1/2 kofin dafa shi ko 1 kofin danye)

Artichoke

Bishiyar asparagus

Wake

Broccoli

Brussels sprouts

Kabeji

Karas

Farin kabeji

Celery

Masara (starchy)

Kokwamba

Koren wake

Koren barkono

Salatin

Namomin kaza

Albasa

Peas (sitaci)

Dankali, zaki (starchy)

Suman

Alayyahu

Squash

Tumatir

Zucchini

'Ya'yan itãcen marmari (1 dukan' ya'yan itace ko 1 kofin berries ko guna chunks)

Apple

'Ya'yan itãcen marmari (strawberries, blueberries)

'Ya'yan itacen Citrus (orange, innabi)

Busasshen 'ya'yan itace, 1/4 kofin

Kankana, cantaloupe

Dukan hatsi

Gurasar hatsi gaba ɗaya, yanki 1

Dukan jakar alkama, pita ko kunsa, 1/2

Steamed brown rice, 1/2 cup dafa

Steamed shinkafa daji, 1/2 kofin dafa

Oatmeal, 1/2 kofin dafa shi

Sha'ir, 1/2 kofin dafa shi

Rukunin C: Smart Fats

Avocado, 1/4

Kwayoyi: almonds 15, gyada 20, halyayyun goro 12 (kuma ana iya ƙidaya su azaman Sunadarin Sunadarai)

Man zaitun, cokali 1

Canola man, 1 tablespoon

Man safflower, 1 tablespoon

Smart Snacks

1/2 rabo na kowane Smart Protein da 1/2 rabo na kowane Smart Carb

1 cokali na goro man shanu a kan seleri ko a kan yankakken apple 1

Duk wani kayan lambu marasa tsari, kowane lokaci

1/2 rabo na kwayoyi gauraye da kashi 1/2 na busasshen 'ya'yan itace

1/2 dukan alkama bagel da hummus

Abinci mara nauyi (kawar ko cin abinci kaɗan)

Abincin da aka sarrafa: Farin sukari, farin taliya, kukis, chips, pastries,

sanduna, soda

Naman da aka sarrafa: Bologna, karnuka masu zafi, tsiran alade

Cikakken nama mai nama, kiwo da cuku (mai cike da kitse)

Duk wani abinci tare da fats

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