Shirin Abinci Mai Kyau: Dukan hatsi masu Fiber

Wadatacce

• Kuna mamaki game da ƙarancin abincin carb? Maimakon haka, rasa nauyi ta hanyar mai da hankali kan carbohydrates masu lafiya, waɗanda ke da kyaun carbohydrates da ake samu a cikin hatsi mai wadataccen fiber.
• Nemo ƙarin game da abinci mai lafiya waɗanda zasu taimaka muku rasa nauyi lokacin da kuka haɗa carbohydrates masu lafiya a cikin tsarin abincin ku mai wadatar hatsi.
• Zuba fam tare da carbs masu lafiya masu ƙarfi.
• Haɗa daɗaɗɗen hatsi masu cike da sinadarai masu kyau a zaman wani ɓangare na tsarin abincin ku na lafiya gabaɗaya.
• Carbohydrates masu lafiya wani bangare ne kawai na ingantaccen tsarin cin abinci na lafiya. Gano abin da kuke buƙatar ku ci tare da carbohydrates masu kyau don cikakken abinci mai lafiya.
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Kuna mamaki game da ƙarancin abincin carb? Maimakon haka, rasa nauyi ta hanyar mai da hankali kan carbohydrates masu lafiya, waɗanda ke da kyaun carbohydrates da ake samu a cikin hatsi mai wadataccen fiber.

Masana harkar abinci suna da labarai masu daɗi a gare ku: Kuna iya jin daɗin carbs kuma ku rasa nauyi! Pauline Koh-Banerjee, Sc.D., farfesa a sashen rigakafin rigakafi a Jami'ar Tennessee ta ce "Wasu carbohydrates na iya taimakawa wajen kare kai daga kiba."

Ana samun waɗannan carbs masu lafiya masu kariya a cikin:

• gasasshen hatsi gabaɗaya
• fasto
• hatsi
• shinkafa

Amma mabuɗin kalmomi anan gabaɗayan hatsi ne. Ci gaba da karantawa don ganin yadda za ku iya shiga cikin ikon abinci mai gina jiki da asarar nauyi na waɗannan masu amfani masu kyau masu kyau (ba rage cin abinci ba amma abinci mai kyau!) .

Nemo ƙarin game da abinci mai lafiya waɗanda zasu taimaka muku rasa nauyi lokacin da kuka haɗa carbohydrates masu lafiya a cikin tsarin abincin ku mai wadatar hatsi.

Ku ci gaba dayan hatsi a cikin abincinku masu lafiya kuma za ku yi nauyi kaɗan - abin da sabon bincike ya nuna ke nan. Wani bincike na Harvard wanda ya biyo bayan ma'aikatan jinya mata 74,000 na tsawon shekaru 12 ya gano cewa matan da suka haɗa da mafi yawan hatsi a cikin tsarin abincin su na lafiya sun yi ƙasa da waɗanda suka ci kaɗan. Kuma wani bincike da Jami’ar Jihar Louisiana ta yi kan mata 149 ya gano cewa rage yawan shan fiber na da nasaba da yawan kitsen jiki.

Ta yaya hatsi gaba ɗaya ke yin sihirinsu? Abu ne mai sauƙi: Dukan hatsi suna da girma a cikin fiber fiye da takwarorinsu da aka sarrafa su sosai, kuma ƙara fiber zuwa tsarin abincin ku na lafiya shine makamin sirri a cikin yaƙin asarar nauyi. Misali, 1/2-kofu na shinkafa mai launin ruwan kasa yana da kusan gram 2 na fiber, yayin da wannan hidimar farar shinkafa ba ta ƙunshi komai ba.

Barbara J. Rolls, Ph.D., farfesan kimiyyar abinci mai gina jiki a Jami'ar Jihar Pennsylvania kuma marubucin Shirin Cin Abinci na Volumetrics: Dabaru da Kayan girke -girke don Jin Ciki akan Ƙananan Kalori (HarperCollins, 2005). "Ba mu san ainihin dalilin da yasa ba, amma [fiber da hatsi gabaɗaya] na iya shafar homonin da ke aika siginar zuwa kwakwalwar ku cewa kuna da isasshen abinci."

[header = Abincin lafiya: gano abin da za ku ci tare da ingantaccen carbohydrates da aka samu a cikin dukan hatsi.]

Zuba fam tare da carbs masu lafiya masu ƙarfi.

Haɗa daɗaɗɗen hatsi masu cike da sinadarai masu kyau a zaman wani ɓangare na tsarin abincin ku na lafiya gabaɗaya.

Yanzu da aka siyar da ku da ƙarfin carb masu kyau don taimaka muku zubar da fam ɗin da ba a so, ga yadda ake yin hatsi cikakke a gare ku kowace rana: Kawai kasuwanci uku ko fiye na Ma'aikatar Aikin Noma na Amurka-shawarar shawarar hatsi shida na yau da kullun. ga dukan hatsi. Yana da sauƙin yi lokacin da kuka haɗa hatsi gaba ɗaya a kowane abinci.

Misali, don haɗa carbohydrates masu lafiya a cikin kowane abinci:

• a sami fakitin oatmeal nan take don karin kumallo (saɗin hatsi 1)
• yankakken turkey a kan gurasar gurasar alkama don abincin rana (abincin hatsi 2)
• gurasar hatsin rai guda biyu tare da cuku mai ƙarancin ƙima a matsayin abun ciye-ciye tsakanin abinci mai kyau (bayan hatsi 1)
• 1 kofin spaghetti na alkama don abincin dare (2 nau'in hatsi)

Carbohydrates masu lafiya wani bangare ne kawai na ingantaccen tsarin cin abinci na lafiya. Gano abin da kuke buƙatar ku ci tare da carbohydrates masu kyau don cikakken abinci mai lafiya.

Amma kamar yadda ƙwaƙƙwaran hatsi ke hana kiba, sun kasance wani ɓangare na shirin sarrafa nauyi mai nasara. Len Marquart, Ph.D., mataimakin farfesa a fannin abinci mai gina jiki a Jami'ar Minnesota ya ce: "Ƙara hatsi gabaɗaya dole ne ya zama wani ɓangare na ingantaccen abinci mai gina jiki da salon rayuwa." Don haka tabbatar cewa kuna cin kofuna 2-1/2 na kayan lambu, kofuna 2 na 'ya'yan itace da 5-1/2 oza na furotin maras nauyi kowace rana kamar yadda USDA ta ba da shawarar.

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