Mafi kyawun Abinci don Rage nauyi & Samun Lafiya

Wadatacce

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Ganyen man shanu na zinari, kabewa mai ƙarfi mai ƙarfi, ja mai ja da kore apple --samfurin faɗuwa yana da kyau sosai, ba tare da ma'ana ba. Ko da mafi kyau? 'Ya'yan itatuwa da kayan marmari na kaka a zahiri na iya taimaka maka rasa nauyi, kuma duk yana cikin fiber. Fiber yana ɗaukar lokaci mai tsawo don rushewa da narkewa, yana gamsar da ku gamsuwa (kuma cike!) Tsawon lokaci tsakanin abinci. Tunda muna buƙatar akalla gram 25 a kowace rana, 'ya'yan itatuwa da kayan marmari suna ba da gudummawa mai mahimmanci ga adadin fiber ɗin mu. Bugu da ƙari, yayin da kuke jin daɗin tuffa na farko ko na gida mai daɗaɗɗen sukari, kuna kare lafiyar ku tare da magance abubuwan dandano. Wancan shine saboda samfuran faɗuwa suna cike da bitamin da magungunan antioxidants da phytochemicals.

Duk da yake duk abin da ake samarwa yana da kyau a gare ku, taurari shida masu zuwa suna ba ku mafi yawan abubuwan gina jiki a kowane cizo. Samo su a kasuwar manoma ko kuma daga gonar lambun da za a yi amfani da ita don mafi kyawun ɗanɗano da ɗanɗano. Don ingantaccen abinci mai daidaitawa wanda ke taimaka muku rage nauyi da ci gaba da ƙoshin lafiya, saƙa waɗannan masu cin nasara cikin shirin abinci wanda kuma ya ƙunshi hatsi gabaɗaya, furotin mara nauyi, madara mai ƙananan kiba da fats masu lafiya. Dubi "Hold the Snickers" (a hagu) don gano yawan amfanin gona da za ku ci don adadin adadin kuzari da aka samu a mashaya alawa guda. Sannan duba girke-girkenmu guda shida masu banƙyama, masu cike da ƙarfi. Kowannensu ya ƙunshi ɗaya ko fiye daga cikin mafi kyawun abinci don asarar nauyi, kuzari da lafiya - da sauran abubuwa masu lafiya ma.

Fall's shida All-Stars

1. Butternut squash Ji daɗin rabin wannan gourd ɗin da ba a taɓa gani ba kuma za ku sami ƙimar bitamin A gabaɗayan yini, da rabin Tallafin Kullum da Aka Shawarar (RDA) don bitamin C da ingantaccen kashi na ƙarfe, calcium da fiber. Ganyen butternut shima kyakkyawan tushe ne na potassium, wanda yake da mahimmanci ga al'ada zuciya, koda, tsoka da aikin narkewa. Makin Gina Jiki (kofin 1, dafaffe): 82 adadin kuzari, 0 mai, 7 g fiber.

2. Tuffa Tuffa taimaka wajen hana kiba har ma da taimakon rasa nauyi. yaya? Sun ƙunshi pectin, wani sinadari wanda ke jinkirta zubar ciki, yana kiyaye ku tsawon lokaci. Pectin kuma yana rage cholesterol sosai kamar yadda magunguna ke yi. Ku ci apple kowace rana don girbe fa'idodin kiwon lafiya mafi girma. Sakamakon abinci mai gina jiki (apple 1): adadin kuzari 81, 0g mai, 4g fiber.

3. Acorn squash Wannan kayan lambu mai ban mamaki, mai zurfi-kore/launin rawaya yana cike da carotenoids (dangin antioxidants waɗanda ke kiran beta carotene memba). Lokacin da matakan carotenoids suka ƙaru, haɗarin kansar nono yana raguwa. Bugu da ƙari, carotenoids yana jinkirta lalacewar macular da ke da alaƙa da shekaru, babban dalilin makanta. Sakamakon abinci mai gina jiki (kofi 1, dafa shi): adadin kuzari 115, 0 g mai, 9 g fiber.

4. Dankali mai zaki Ainihin akwai dankali mai daɗi iri biyu da ke girma a Amurka: nau'in lemu mai ɗanɗano (wani lokacin ana kiransa da suna ƙamus) da Jersey Sweet, wanda ke da launin rawaya ko farar fata. Duk da yake duka biyun suna da daɗi, nau'in lemun tsami iri-iri sun fi gina jiki saboda yana cike da beta carotene, mayaƙin cutar kansa mai ƙarfi wanda kuma yana rage matakan cholesterol na jini sosai. A cikin tsire-tsire, beta carotene yana aiki don kare ganye da mai tushe daga lalacewar hasken rana da sauran barazanar muhalli. A cikin mutane, waɗancan mahaɗan guda ɗaya suna taimakawa toshe cutar kansa, da kuma kariya daga cututtukan zuciya da sauran cututtukan da ke lalata. Sakamakon abinci mai gina jiki (1 kofin, dafa shi): adadin kuzari 117, 0 g mai, 3 g fiber.

5. Broccoli, Brussels sprouts da kabeji Broccoli na ɗaya daga cikin kayan lambu na farko da aka yaba saboda kaddarorin rigakafin cutar kansa-kuma har yanzu ana ɗaukarsa a cikin mafi ƙarfi. Wannan gidan wutar lantarki yana ƙunshe da sulforaphane, wani abu da ke kawar da yuwuwar cutar carcinogens. Broccoli, Brussels sprouts da kabeji (da farin kabeji da radishes) suma suna dauke da indoles, wani sinadari da ke taimakawa wajen hana cutar kansar nono. Sakamakon abinci mai gina jiki (kofi 1, dafa shi): adadin kuzari 61, 1 g mai, 4 g fiber.

6. Suman Kofin ga kofi, kabewa suna da kusan sau biyu na beta carotene na alayyafo. Beta carotene yana canzawa cikin jiki zuwa bitamin A, wanda ya zama dole don lafiya idanu da fata. Rashin bitamin A na iya haifar da yanayin da ba kasafai ake kira makanta na dare (matsalolin gani cikin duhu). Hakanan yana iya haifar da bushewar idanu, cututtukan ido, matsalolin fata da jinkirin girma. Makin Gina Jiki (kofin 1, dafaffe): 49 adadin kuzari, 0 g mai, 3 g fiber.

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