Sanarwa da Guje wa Calories marasa amfani

Wadatacce

• Gano adadin kuzari mara amfani
• Guji
  
• Abincin da za a ci maimakon
• Lafiyayyun abinci
  
• Takeaway

Cin abinci mai kyau

Ana neman cin abinci mai kyau? Wataƙila kun taɓa jin cewa bai kamata ku cika yawan adadin kuzari ba.

Yawancin abincin da aka shirya zaku samu a shagon kayan masarufi suna ƙunshe da adadin kuzari mara amfani. Wannan yana nufin suna da ƙarancin abinci mai gina jiki. Madadin haka, suna ba jikinka mafi yawan ƙwayoyi masu ƙarfi kuma sun ƙara sugars, wanda zai haifar da samun nauyi da ƙarancin abinci.

Ga ƙarin game da yadda zaku iya samun abinci tare da mafi kyawun abinci mai gina jiki don inganta ranarku.

Gano adadin kuzari mara amfani

Don gano waɗanne abinci ne ke ƙunshe da adadin kuzari mara amfani, kuna buƙatar karanta alamun. Abin da kuke nema shine ƙwayoyi masu ƙarfi kuma sun ƙara sugars.

Fwayoyi masu ƙarfi sune kitsen da ke da ƙarfi har ma a yanayin zafin ɗaki. Sun hada da abubuwa kamar su man shanu da gajarta.

Sugara sugars sugars ne, galibi syrups, waɗanda ake ƙarawa cikin abinci yayin da ake sarrafa su. Waɗannan sinadaran na iya sa abinci ya ɗanɗana - yana da kyau ƙwarai, a zahiri.

Matsalar ita ce ko da abinci ya ɗanɗani, maiyuwa ba jikinka abin da yake buƙata don ya bunƙasa ba.

“Fanko” a zahiri yana nufin “babu komai”. Idan ya zo ga abinci, wofi na nufin cewa abincin ya ƙunshi kaɗan ko babu muhimman bitamin ko ma'adanai. A wasu kalmomin, waɗannan abincin ba su ba da kima ga jikin ku fiye da adadin kuzari waɗanda ke haifar da yawan fam.

Guji

• Magunguna kamar kek ɗin da aka kunshi, kukis, da donuts sun ƙunshi duka sugars da ƙoshin mai.
• Abin sha kamar soda, wasanni da abubuwan sha na makamashi, da abin sha na 'ya'yan itace suna dauke da karin sugars.
• Cuku, ice cream, da sauran kiwo mai cikakken kiba sun ƙunshi mai ƙarfi mai ƙarfi.
• Nama kamar tsiran alade, karnuka masu zafi, naman alade, da haƙarƙarin hakarkari suna ɗauke da mai mai ƙima.
• Abinci mai sauri - kamar pizza, burgers, fries na Faransa, milkshakes, da sauransu - galibi yana ɗauke da sikari da wadataccen mai.
• Kyawawan alewa da sanduna na alewa na iya ƙunsar duka sugars da ƙwayoyi masu ƙarfi.

Har yanzu ba tabbas ba idan kuna cin yawancin adadin kuzari marasa amfani? Dubi kantin sayar da kayan masarufi na gida. Yawancin abinci tare da adadin kuzari marasa amfani ana samun su a cikin tsakiyar shagon. Sau da yawa galibi abinci ne waɗanda aka sarrafa su a wuraren da ke ƙara sukari da mai. Koyi mafi kyawun hanyoyin dakatar da cin abinci mara kyau.

Abincin da za a ci maimakon

Masana sun ba da shawarar cewa mutane su sami kimanin kashi 30 cikin 100 na adadin kuzari na yau da kullun daga mai kuma su sha fiye da karamin cokali shida zuwa tara na karin sugars.

Abincin da ke samar da lafiyayyen abinci galibi ana samun sa ne a kewayen shagon kayan masarufin ku. Yawancinsu ba su da kwali saboda sun fito daga ƙasa ko kuma ba a sarrafa su. A sakamakon haka, ba su ƙunshi ƙarin ƙwayoyi da sukari.

Lafiyayyun abinci

• sabo ne ‘ya’yan itace - apples, lemu, berries, ayaba, kankana
• kayan lambu, sabo ne ko kuma daskararre - karas, ganyen ganye, broccoli, beets
• cikakkun hatsi - dunƙulen burodi na alkama, shinkafa launin ruwan kasa, ɗanyen garin hatsin
• durƙusaccen furotin - ƙwai, wake, kifi, goro, kaji, da sauran nama mai taushi
• legumes - wake da doya
• madara - madara mai mai mai yawa, cuku, da yogurt

Wasu daga cikin waɗannan abinci, kamar sabbin kayan abinci, basa zuwa da tambari. Ga waɗanda suke yin haka, kuna so ku nemi sha'anin Gudanar da Abinci da Magunguna (FDA) kamar "ba a ƙara sukari ba" ko "ƙananan mai" ko "abinci mai ƙananan kalori." Don ɗaukar waɗannan alamun, abincin dole ne ya sadu da wasu jagororin da ke nufin ba shi da wani aiki na musamman, canji, ko gyare-gyare.

Dabarar da wasu mutane ke ganin suna da amfani yayin kokarin cin karin abinci mai kyau shine "cin bakan gizo." Da gaske yana da sauki kamar yadda yake sauti. Gwada gwadawa yau ta zama ruwan hoda-mai-zaki da cika abinci kamar apples, lemu, da karas. Gobe ​​kayi la’akari da barkono mai rawaya, squash na rawaya, koren wake, da kale. Blueberries, purple dankali, da baƙar fata suna da kyakkyawan zaɓi don ɗayan ƙarshen launin launuka. Kar a manta fari - abinci kamar ayaba, farin kabeji, da parsnips suma suna cike da abubuwan gina jiki da dandano.

Idan shagon sayarda kayan masarufin ku na jarabtar ku da kayan abinci masu dauke da kalori, kuyi la'akari da zuwa filin gona ko kasuwar manoma don adana lafiyayyun abinci, wanda yake a lokacin.

Takeaway

Wataƙila kuna da adadin kuzari mara kyau a cikin ɗakin ajiyar ku a yanzu. Ma'aikatar Aikin Gona ta Amurka ta bayyana cewa wasu adadin kuzari marasa amfani a cikin abincinku suna da kyau. Nawa ne daidai? Matsakaici shine mabuɗi. Gwada iyakance kanka zuwa adadin kuzari 75 ko kaɗan daga waɗannan abinci kowace rana. Aƙalla dai, kuna so ku fara cin waɗannan abinci sau da yawa, kamar sau ɗaya a mako, ko a ƙananan rabo.

Hakanan kuna iya gwada musayar adadin kuzari mara kyau don zaɓin lafiya.

• ku ci cuku mai mai mai yawa maimakon nau'in mai mai cike da kitse
• gwada yogurt bayyanannu tare da 'ya'yan itace maimakon yogurt mai zaki
• grabauki hatsin sukari wanda ba a ƙara ba tare da nau'ikan mai daɗi
• tsoma ruwa mai kyau maimakon sodas na sukari da ruwan 'ya'yan itace
• kwanciya a kan popcorn mai ƙarfi maimakon cookies
• kama kayan lambu da suka bushe, wake maras yalwa, ko busasshiyar tsiren teku maimakon dunƙulen dankalin turawa

Yin swaps mai wayo - kuma mai ɗanɗano zai iya taimaka muku cike abubuwan gina jiki da kuma gamsar da sha'awar ku. Misali, kuna iya son ɗanɗanar strawsha milkshake. Wannan abincin ya kunshi duka kitse mai ƙarfi da kuma ƙara sukari. Don samun irin wannan sha'awar, yi la'akari da sauyawa zuwa mai laushi mai 'ya'yan itace da aka yi da lafiyayyun abubuwa.

Wannan girke-girke na milkshake na strawberry-banana ya ƙunshi adadin kuzari 200 kawai a kowane aiki. Hakanan yana alfahari da gram 7 na furotin, gram 7 na zaren abinci, da kuma gram 1 kawai na mai. Yayinda yake dauke da gram 18 na sugars, sun fito ne daga asalin halitta kuma ana kara su da syrups.