Kayan Abinci 10 Masu Cika Ku da Kashe Ƙarshen Rataye

Wadatacce

• Avocado
• Qwai
• Hatsi
• Ayaba
• Lentils
• Kwayoyi
• Miya
• Kifi mai kitse
• Popcorn
• Girken yogurt
• Bita don

Ba wani sirri bane rataye shine ainihin mafi munin. Ciki yana gunaguni, kai yana bugawa, kuma kuna ji ji haushi. Abin takaici, kodayake, yana yiwuwa a ci gaba da haifar da yunwa ta hanyar cin abincin da ya dace. Karanta don koyo game da manyan abinci masu ƙoshin lafiya waɗanda ke cika ku, tare da hanyoyin da likitan ya yarda da su don cin su.

Avocado

Tabbas, guac na iya zama ƙari - amma sakamakon yunwar avocado gaba ɗaya ya dace da shi. Wannan 'ya'yan itacen da aka fi so (e, 'ya'yan itace!) Yana da girma a cikin kitsen lafiya - watau monosaturated fats - da fiber, wanda ke narkewa a hankali a cikin jikin ku, a cewar Megan Wong, R.D., mai cin abinci mai rijista a AlgaeCal. Wannan yana ƙara gamsuwa, in ji ta, yana cika ku na dogon lokaci. Bonus: Idan kuna da hawan jini, za ku yi farin cikin sanin cewa "avocados suna cike da potassium, wanda ke taimakawa wajen rage karfin jini ta hanyar shakatawa da jini da kuma fitar da sodium mai yawa," in ji Wong.

A matsayin abinci mai cike da lafiya, avocados suna da amfani musamman lokacin da kuke ƙoƙarin tattara abinci ba tare da canza girke-girke gaba ɗaya ba. Alal misali, Wong ya ba da shawarar yin amfani da 1/4 zuwa 1/2 avocado a maimakon mayo a cikin sandwiches, kirim mai nauyi a cikin miya, da ice cream a cikin santsi "duk lokacin da kake sha'awar rubutun kirim." A kantin kayan miya, nemi 'ya'yan itace masu ƙarfi masu launin kore mai haske idan kuna siyayya a gaba, in ji Wong. Za su yi girma a cikin kwanaki uku zuwa biyar, amma idan kana buƙatar amfani da avocado ASAP, za ka iya sauri daskare avocado mai wuya ta hanyar adana shi a cikin jakar takarda tare da apple. (Mai alaka: Mai Tsarki Sh*t, A bayyane Ya Kamata Mu Yi Wanke Avocados).

Qwai

Ana ƙoƙarin guje wa ciki mai girma? Ɗauki ƙwai, wanda "yana ba da furotin da mai, dukansu suna taimaka wa [ka] cika tsawon lokaci," in ji masanin ilimin abinci mai rijista Colleen Christensen, RD Sun ƙunshi "omega-3 fatty acids, waɗanda ke da mahimmancin gina jiki dole ne mu samu daga gare su. abinci kamar yadda jikinmu ba zai iya yin shi ba."

A halin yanzu, furotin a cikin ƙwai yana da wadatar halitta, ma'ana jikin ku na iya amfani da shi cikin sauƙi, in ji ta. A cikin mahalarta binciken 2017 waɗanda suka ci ƙwai biyu yau da kullun (vs. fakiti ɗaya na oatmeal yau da kullun) a cikin makwanni huɗu sun sami ƙananan matakan yunwar hormone yunwa - tasirin da masu bincike suka danganta da babban abun cikin furotin a cikin ƙwai. FYI- babban kwai mai tauri (gram 50) yana da fiye da gram 6 na furotin, bisa ga Ma'aikatar Aikin Gona ta Amurka (USDA).

Oh, kuma sabanin sananniyar imani, ƙwai ba zai dole ya ɗaga ƙwayar cholesterol. Wannan saboda cholesterol na abinci (cholesterol da ake samu a cikin abinci) baya tasiri sosai akan matakan da ke cikin jinin ku, in ji Christensen. Dangane da bincike na yanzu, masana kimiyya sun yi imanin cewa cin abinci mai yawa a cikin kitse mai cike da kitse - wanda ba kwai ba - yana sa jikin ku ya samar da ƙarin cholesterol, yana haɓaka matakan LDL ("mara kyau") cholesterol, a cewar Ƙungiyar Zuciya ta Amurka. AHA).

Don kayan abinci mai kyau da aka yi da abinci mai cike da abinci, haɗa ƙwai tare da carbi mai lafiya, kamar soyayyen kwai da kwano quinoa. Cin "furotin, mai, kuma Carbohydrates za su ba da kuzari ga jikin ku ta rana, "in ji Christensen. A madadin, za ku iya yin bulala na muffins ɗin kwai kuma ku ji daɗin su azaman karin kumallo a cikin mako.

Hatsi

"Fiber a cikin hatsi yana sa ya zama mai gina jiki da kuma cikawa," in ji Wong. Ga dalilin da yasa: Beta-glucan, fiber mai narkewa a cikin hatsi, yana da ƙima sosai (karanta: gooey). Wannan yana rage jinkirin narkewa, wanda ke haifar da alamun koshi kuma yana sa ku ji daɗi, bisa ga binciken da aka buga a ciki Ra'ayoyin Abinci. Wong ya kara da cewa hatsi kuma yana taimakawa wajen lafiyar kashi, domin yana dauke da sinadarin calcium kuma magnesium, wanda ke goyan bayan shan calcium ta hanyar kunna bitamin D. Jama'a marasa kiwo, yi murna! (Masu Alaka: Girke-girke na Babban Protein Oatmeal 9 waɗanda ba za su ba ku FOMO Breakfast ba)

Tunda ana ɗaukar su abinci mai ƙoshin lafiya wanda ke cika ku, "hatsi shine cikakken kumallo ga mutanen da ke da dogon hutu kafin cin abincin su na gaba," in ji Wong. Duk da haka, za ku so ku "guje wa hatsi masu ɗanɗano, saboda waɗannan suna da yawan ƙara yawan sukari," in ji ta. "Tsawon lokaci, yawan sukari da aka ƙara zai iya haifar da karuwar nauyi [marasa so] da ƙarancin abinci mai gina jiki." Madadin haka, ɗauki hanyar DIY, ɗora kofi 1 na hatsi mai dafaffen abinci - gwada: Quaker Oats Old Fashioned Oats (Sayi shi, $ 4, target.com) - tare da kayan yaji, kwayoyi, da sabbin 'ya'yan itace (wanda ke ƙara ƙarin fiber, BTW) . Neman zaɓin sada zumunci? Yi muffins na oatmeal ko kukis na furotin oatmeal don abun ciye-ciye a kan tafiya tare da wannan abincin mai cike da lafiya.

Ayaba

Idan kuna buƙatar cizon gaggawa, ɗauki ayaba. Ɗaya daga cikin abinci mai cike da abinci, ayaba ta kasance tushen tushen fiber, wanda zai iya "saukar da yadda abinci ke tafiya da sauri ta hanyar tsarin narkewar ku, [taimakawa] ku ji tsawon lokaci," in ji Christensen. Hakanan yana ninki biyu azaman mai sauƙi, mai kama-da-kai na carbohydrates, wanda ke ba da ƙarfin kuzari, in ji ta. Takeauke shi ta hanyar haɗa ayaba tare da furotin da mai, kamar cokali na man gyada, kamar Butter Peanut Classic na Justin (Sayi, $ 6, amazon.com). Christensen ya ce "Wannan haɗin zai ba ku kuzari tare da zama foda, ba tare da jin yunwa ba nan da nan." (Dubi kuma: Sauƙi, Lafiyayyan Abincin Gurasa Ayaba Maimaitawa)

Idan ayaba ta sami duhu, kada ku yi saurin jefa su. Tabo ya samo asali ne saboda "tsari da ake kira enzymatic browning, wanda ke sa ayaba ta yi laushi da zaƙi," in ji ta. Ayaba mai launin ruwan kasa cikakke ce ga muffins na banana, wanda shine babban abinci mai cike da lafiya don riƙe ku tsakanin taron Zoom. Hakanan zaka iya daskarar da ayaba yankakke kuma ƙara su a cikin santsi na safe don taɓa ɗanɗano mai daɗi da ƙoshin fiber, in ji Christensen.

Lentils

Don wani kashi na satiating fiber da furotin, kai ga lentil. "Kofin lentil guda ɗaya ya ƙunshi kusan gram 18 na furotin, wanda ke rage ghrelin," in ji Erin Kenney, M.S., R.D.N., L.D.N., H.C.P., masanin abinci mai gina jiki mai rijista. Hakanan yana "haɓaka peptide YY, hormone wanda ke sa ku ji daɗi," in ji ta. Amma ku kula: A matsayin abincin fiber mai yawa, cin gyada da yawa da wuri na iya haifar da iskar gas da kumburin ciki. Don haka, ƙara yawan cin wannan abinci mai cike da lafiya sannu a hankali kuma ku sha ruwa mai yawa don taimakawa fiber ɗin ya motsa ta cikin tsarin narkewar ku lafiyayye, in ji Kenney.

A babban kanti, ana samun gwangwani gwangwani da bushewa, amma kayan gwangwani galibi suna cikin sodium, in ji Kenney. Tafi don ƙarancin ƙarancin sodium ko dafa busasshen lentil (Sayi shi, $ 14, amazon.com) don kauce wa ƙara sodium gaba ɗaya. (Kawai ka tabbata ka jiƙa busasshen lentil da daddare kafin ka dafa abinci don karya phytic acid, wanda ke hana ikon jikinka na sha ma'adanai irin su magnesium da baƙin ƙarfe da ke cikin wannan abinci mai cika, in ji Kenney.) Daga can, gwada yin hidima 1/2. kofin lentils tare da miya Bolognese na gida. "Haɗin lentil tare da bitamin C daga miya na tumatir yana taimakawa wajen haɓaka ƙwayar ƙarfe a cikin lentil," in ji ta. Hakanan zaka iya amfani da su don yalwata salatin ko miya ko a matsayin madadin nama a cikin tacos don haɗuwa da abinci mai kyau wanda ya cika ku.

Kwayoyi

"Kwayoyi suna da yawa a cikin kitse mara ƙima, wanda ke haifar da sakin cholecystokinin da peptide YY," in ji Kenney. Wadannan hormones suna haifar da satiety ta hanyar rage motsin abinci a cikin hanjin ku, bisa ga nazarin kimiyya na 2017. Har ila yau, 'ya'yan itatuwa suna dauke da fiber da furotin, wanda ke kara taimakawa wajen jin dadi.Hanya guda ɗaya tilo: Kwayoyi suna da yawa a cikin kitse (sabili da haka, adadin kuzari), don haka ku tuna da girman hidimar, in ji Kenney. Servingaya daga cikin goro ɗaya daidai yake da ɗan ƙaramin hannu ko cokali biyu na man shanu na goro, in ji AHA.

Baka da tabbacin wane nau'in goro za a daka a kai? Kenney ya ce ku zaɓi fave ɗin ku saboda kowane sigar wannan ingantaccen abinci mai cike da abinci shine kyakkyawan tushen ingantaccen kitse, furotin, da fiber. "Amma wasu na iya ba da fa'idodi masu kyau waɗanda Amurkawa ba su isa ba," in ji ta. Misali, almonds suna ɗauke da magnesium - 382 MG a kofuna ɗaya, don zama daidai - wanda shine abinci mai gina jiki wanda yawancin Amurkawa ke da rauni, in ji ta. (Mai Alaƙa: Kwayoyi da Tsaba 10 mafi koshin lafiya)

Ba duk kwayayen da ke tara shelves na kasuwar ku daidai suke ba, kodayake. "Sau da yawa ana gasa goro a cikin mai marasa kyau irin su canola, gyada, da kuma man kayan lambu," in ji Kenney. Bugu da ƙari, galibi ana gasa su a yanayin zafi, wanda ke haifar da radicals masu cutarwa (iri ɗaya da ke da alaƙa da cututtuka na yau da kullun kamar su kansa). "Ya fi kyau ka sayi danyen goro ka gasa su da kanka a digiri 284 na Fahrenheit na minti 15," in ji ta, "ko siyan gasasshen goro mai sauƙi" kamar Nut Harvest Lightly Roasted Almonds (Saya It, $20, amazon.com). Daga can, jefa su a cikin salatin, yogurt, ko haɗin hanyar gida. Hakanan zaka iya cin goro da safe da safe don sarrafa sha’awar ku a cikin yini, in ji ta.

Miya

Idan ba ku da isasshen lokacin dafa abinci, kopin miya na iya zama mai ceton ku. Mabuɗin shine a ɗauki cike, soyayyun miya da aka riga aka yi waɗanda suke da fiber, furotin, da ruwa da ƙarancin sodium, in ji Kenney. "Zaɓi miya wanda ya ƙunshi aƙalla gram 3 na fiber daga kayan lambu ko wake," in ji ta. Duk da haka, "yawancin miyar gwangwani ba ta ba da shawarar furotin 25 zuwa 30 na gina jiki don kammala cin abinci," don haka ku tafi miya da aka yi da broth kashi, kayan abinci mai gina jiki. Gwada: Parks da Nash Tuscan Kayan lambu Kashi Broth Soup (Saya It, $24, amazon.com), ya bada shawarar Kenney.

A gida, zaku iya yin miyan gwangwani na yau da kullun har ma da abinci mai cike da lafiya ta hanyar ƙara daskararru, wake gwangwani mai ƙarancin sodium, da kajin rotisserie da aka riga aka dafa. Girman girman miya na gwangwani shine kofi 1, in ji Kenney, don haka gwada amfani da kusan 1/4 kofin kowane ƙara. (Mai Haɗi: Wannan Sauƙaƙan, Abincin Abincin Abincin Abincin Kaza na Abincin Abinci shine Abincin da ke da daɗi.)

Kifi mai kitse

Ƙara kifaye masu kitse, irin su salmon ko tuna, a cikin jerin shirye-shiryen abincinku na iya magance yunwa sosai. Duk abin godiya ne saboda babban abun cikin omega-3 mai da furotin a cikin kifin, in ji Christensen. Idan kun kasance sababbi don siyan kifaye, kar kuyi tunanin hakan, in ji Christensen. "Yawancin mutane ba sa cin isasshen kifi kamar yadda ake yi, don haka ku fara da siyan shi gaba ɗaya." Kifin daskararre yawanci ya fi araha, don haka tafi da wancan idan ya fi dacewa da kasafin ku. Lokacin da lokaci ya yi da za a dafa wannan abinci mai cike da lafiya, gwada yin gasa don fitar da ɗanɗanon sa yayin da ake ajiye kayan abinci kaɗan, in ji Christensen. Hakanan zaka iya gwada kifi mai soya iska, wanda "yana ba ku kullun da kuke nema ba tare da jin nauyi a cikin ku ba," in ji ta. Ku bauta wa fillet ɗin ku, yawanci kusan oza 4, tare da cikakken hatsi (watau shinkafa mai launin ruwan kasa, quinoa) ko dankalin turawa mai daɗi, in ji ta. Tare, furotin, mai, da carbohydrates za su tabbatar da cika ku.

Popcorn

Kuna son karin abun ciye-ciye kamar abun ciye-ciye? Isa ga popcorn, abincin hatsi gaba ɗaya. "Wuri ne mai kyau na bitamin, ma'adanai, da fiber, wanda shine ya sa ya zama lafiyayyen abinci wanda ke cika ku," in ji Wong. Kuma idan kuna buƙatar hujja, nazarin 2012 a ciki Jaridar Abinci gano cewa popcorn yana ƙara gamsuwa fiye da dankalin turawa.

Don abinci mai lafiya a ƙarƙashin adadin kuzari 100, yi nufin kofuna 3 na popcorn, in ji Wong. "A guji popcorn microwavable, musamman ma idan an riga an riga an yi man shanu ko kuma an ɗanɗana shi," saboda waɗannan zaɓuɓɓuka galibi suna da yawa a cikin kitse marasa lafiya (watau cikakken mai), gishiri, sukari, da kayan aikin wucin gadi. Maimakon haka, je don popcorn mai iska mai siffa (Sayi Shi, $ 11, amazon.com) kuma ƙara kayan yaji, ganye, da ɗan man zaitun. "Paprika da tafarnuwa foda zaɓi ne masu daɗi, kuma idan kuna son wani abu mai daɗi, gwada yayyafa wasu yisti mai gina jiki," in ji Wong. Farin popcorn, FTW.

Girken yogurt

Wong ya ce "yogurt na Girka abinci ne mai ƙoshin lafiya wanda ke cika ku saboda yawan adadin furotin." "Kwani mai nauyin gram 170 (6-oce) yana samar da kusan gram 17 na furotin… kusan kwai 3!" Nazarin 2015 har ma ya gano cewa yogurt na iya haɓaka abubuwan jin daɗi kamar peptide YY da glucagon-like peptide-1 (GLP-1). Har ila yau yogurt na Girkanci shine kyakkyawan tushen alli, wanda yake da mahimmanci ga ƙasusuwa, gashi, tsoka, da jijiyoyi, in ji Wong.

Don samun fa'ida daga wannan abinci mai cike da lafiya, haɗa ɗimbin ƙwaya-wani abinci mai cikawa! -tare da akwati guda ɗaya na yogurt na Girka, kamar Fage's Total Plain Greek Yogurt (Sayi Shi, $ 2, freshdirect.com). Kwayoyi suna ƙara ƙoshin lafiya da fiber zuwa yogurt ɗin Girka mai wadataccen furotin, yana haifar da haɗin A+ na abinci mai wadatarwa, in ji ta. Kawai tabbatar da lura da ƙarin sugars, wanda wataƙila za ku iya samu a cikin nau'ikan dandano.

Bita don