9 Lafiyayyun Kayan Sanyin Lafiya

Wadatacce

• 1. Gwada ketchups ba tare da ƙara sugars ba
• 2. Yi amfani da hummus don ƙara dandano a sandwiches, salads, da kuma wraps
• 3. Musanya abubuwan da ke dauke da babban kalori don karin zabin gina jiki
• 4. Yi amfani da gwangwani na madara kwakwa mai cike da madara maimakon kirim mai kwalba
• 5.Gwada gwadawa da lafiyayyen abincin BBQ
• 6. Bulala kayan ado na gida don salatin ku
• 7. Sanya mustard mafi kyau domin ku
• 8. Nitsar da ruwan da aka sarrafa na pancake
• 9. Gyara marinara
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Kayan kwalliya iri-iri ne masu amfani da kayan abinci a cikin ɗakin girki, amma da yawa ana ɗora su da ƙarin sugars, sodium, launukan roba, da abubuwan adana abubuwa.

Idan kuna neman iyakance waɗannan a cikin abincinku, waɗannan swaps ɗin zasu taimaka muku.

1. Gwada ketchups ba tare da ƙara sugars ba

Kitschup din ku yana iya tattara karin sugars fiye da yadda kuka sani. Yawancin shahararrun masana'antun ketchup na iya ƙunsar har zuwa sukari a kowane hidim. Wannan daidai yake da cokali 1 na sukari.

Don mahallin, Heartungiyar Zuciya ta Amurka ta ba da shawarar cewa maza suna da matsakaicin gram 37.5 (cokali 9) kuma mata suna da gram 25 (cokali 6) na sukari a rana.

Primal Kitchen da Tessemae's sune nau'ikan kera ketchup ba tare da sanya sugars ba.

2. Yi amfani da hummus don ƙara dandano a sandwiches, salads, da kuma wraps

Idan kuna neman ƙara ƙarin abubuwan gina jiki a cikin abincinku, yi amfani da hummus akan sandwiche ɗin da kuka fi so da kuma nadewa a madadin mayo. Hakanan zaka iya ƙara dollop na hummus a cikin salatin don ɗan ɗanɗano mai tsami.

an cika shi da ƙarin bitamin da ma'adanai fiye da, gami da:

• furotin
• bitamin C
• B bitamin
• magnesium

Bugu da ƙari, ya fi girma a cikin fiber kuma ƙasa da adadin kuzari.

3. Musanya abubuwan da ke dauke da babban kalori don karin zabin gina jiki

Idan kun kasance masu son kirim mai tsami kamar albasar Faransa ko tsoma ranch, wataƙila kuna sane cewa suna ɗaukar adadin adadin kuzari kuma suna iya ƙunsar babban sodium.

Abin farin ciki, akwai wasu hanyoyin maye masu gina jiki zuwa tsoma gargajiya waɗanda zaku iya yin da kanku.

Duba wannan girkin girke girke na albasar Faransa. Yana amfani da yogurt na Greek mai-furotin maimakon mayo da kirim mai tsami don bashi yanayin kirim mai tsami.

Idan ba ku shiga yin kanku ba, Kite Hill da Tessemae suna ba da tsabtace tsabtace tsabtace tsab.

4. Yi amfani da gwangwani na madara kwakwa mai cike da madara maimakon kirim mai kwalba

Kodayake yawan ɗanɗano na ƙoshin kayan shafawa na kantin sayarwa na iya zama da wuya a tsayayya, yawancin waɗannan samfuran ana ɗora su da ƙarin sugars, launuka na wucin gadi, masu kauri, da abubuwan adana abubuwa.

Idan kuna neman madadin ba tare da waɗannan abubuwan haɗin ba, gwada yin cream creamer a gida.

Aara gwangwani na madara mai mai mai sosai a cikin gilashin gilashi kuma girgiza. Jazz up your creamer by add a dash of kirnamon, a bit of vanilla extract or vanilla bean powder, or a drizzle of Maple syrup idan har yanzu kuna son alamar dadi.

Ajiye mayim ɗin ka na cikin gida a cikin firji ka yi amfani dashi cikin mako guda.

5.Gwada gwadawa da lafiyayyen abincin BBQ

Miyan giyar barbecue na iya ƙunsar sama ko teaspoons 3 na ƙara sugars a kowane hidimar cokali 2.

Idan kanaso samun wani lafiyayyen tsari ga miya mai narkakken BBQ, gwada yin naka. Wannan girke-girken miya na BBQ baya dauke da sugars kuma yana amfani da peaches don ƙara ɗanɗano na zahiri wanda zai haɗu daidai da abincin da kuka fi so.

6. Bulala kayan ado na gida don salatin ku

Yawancin salatin salad a kasuwa ana yin su ne da abubuwan da ba su da lafiya sosai, gami da ƙarin sukari, mai daɗaɗa, da kayan zaƙi na wucin gadi.

Kuna iya ƙirƙirar saurin, kayan ado na gida ta amfani da abubuwan haɗin da wataƙila kuna da su a cikin ɗakin girkinku.

Gwada wannan girke-girke na yogurt na Girka na girke-girke, ko kuma girke-girke mai girke-girke na kirim mai tsami. Ko tafi sauki, kuma ado salatinku tare da cakuda man zaitun da balsamic vinegar.

7. Sanya mustard mafi kyau domin ku

Kayan zuma mustard na creamy da kuma dandano mai dandano mai dadi tare da abinci dayawa. Koyaya, yawancin kayan mustard na zuma da aka shirya suna cike da sukari da kalori.

Bi wannan girke-girke don musayar lafiya. Yana haɗuwa da yogurt na Girka, apple cider vinegar, tafarnuwa, da sauran kayan abinci masu gina jiki don yin sigar gida ta zumar mustard ɗin da kuka fi so.

8. Nitsar da ruwan da aka sarrafa na pancake

Shin kun san cewa syrup ɗinke ɗin ba daidai yake da maple syrup ba? Pancake da waffle syrups ba ainihin sun ƙunshi maple syrup ba. Madadin haka, yawanci ana yin su ne da ruwan masara, canza launin caramel, dandano mai laushi, da abubuwan kiyayewa.

Idan kuna neman wata lafiya mafi kyau don sakawa a kan pancakes da waffles, yi amfani da ɗan ƙaramin maple syrup, ko gwada ɗayan masu zuwa:

• goro man shanu da digon zuma
• sabo ne da Berry da Girkanci ko yogurt na kwakwa
• gida berry jam da kuma yayyafa na hemp tsaba

9. Gyara marinara

Marinara miya wani kayan marmari ne wanda yakan kunshi karin sugars. Koyaya, samfuran da yawa, gami da Rao's da Victoria, basa ƙunsar ƙarin sukari kuma sune mafi kyawu madadin mayin marinara mai zaki.

Idan kun fi son yin marinara naku ba tare da ƙarin sugars ba, gwada wannan girke-girke mai sauƙi.

Layin kasa

Sayen kayan yaji masu ƙamshi daga shago ko kuma yin naka a gida sune hanyoyi masu kyau don inganta ƙimar ingancin abincin ku, musamman idan kuna amfani da kayan ƙanshi a kowace rana.

Gwada wasu lafiyayyun ra'ayoyin da aka lissafa a sama don karkatar da abinci mai gina jiki akan abubuwan da kuka fi so.