Swaps na Lafiya 8 don Abinci da Abin Sha na Yau da kullun

Wadatacce

• 1. Maimakon kofi creamer amfani da gida, low sugar creamer
• 2. Shan ruwa mai walƙiya, koren shayi, ko kombucha maimakon soda
• 3. Gwada oatmeal, chia pudding, ko yogurt parfait maimakon hatsi mai zaƙi
• 4. Zaɓi sandar girkin granola mai lafiya ko na gida
• 5. Gwada shayi da kofi maimakon abubuwan shan makamashi
• 6. Ji daɗin yankakken kayan marmari, kayan marmari na gida, ko gasasshen kaji a maimakon cukwi
• 7. Gwada hatsi cikakke, burodin da aka toho ko kuma madadin hatsi maimakon farin gurasa
• 8. Musanya cikin busassun 'ya'yan itace, kuzarin kuzari, ko kuma' ya'yan itace mai rufin duhu-cakulan don alewa mai zaki
• Samun Son Sugar? Ku ci Wannan Maimakon haka
• 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.

Abincin sukari, farin burodi, soda, sandunan granola, da abubuwan shan makamashi misalai ne na abinci da abubuwan sha waɗanda mutane da yawa ke sha yau da kullun.

Kodayake waɗannan abubuwan na iya zama masu dacewa da ɗanɗano, suna iya cutar da lafiyar ku idan ana amfani da su akai-akai.

Abin farin ciki, maye gurbin mafi koshin lafiya ga yawancin waɗannan abubuwan yana da sauƙin siya ko yin su a gida.

Anan ga sauye sauyen lafiya guda 8 don abincin yau da kullun da abin sha.

1. Maimakon kofi creamer amfani da gida, low sugar creamer

Creamer yana ba da kofi mai ɗanɗano, ɗanɗano mai ɗanɗano kuma ya zo a cikin nau'ikan dandano masu ƙyama, kamar su kayan ƙabewa na kabewa da ruɓaɓɓen mocha.

Amma duk da haka, yawanci ana cushe shi da ƙarin sukari, sau da yawa a cikin siffin masarar-fructose mai ɗanɗano - mai ɗanɗano da ke da alaƙa da lahani da yawa na rashin lafiya kamar haɗarin haɗarin kiba ().

Ari da, yawancin creamers na kofi suna ɗauke da launuka na wucin gadi, abubuwan adana abubuwa, da masu kauri kamar carrageenan ().

Masu maye gurbin suna mamakin sauƙin yin.

Don madarar-madara, madara mai ƙarancin kayan shafa mai ƙarancin ƙara sukari, yi amfani da wannan girke-girke mai sauƙi amma mai daɗi:

• Ounaya daga cikin ounce 13.5 (400-ml) na duka ko rage madara kwakwa mai mai
• 1 tablespoon (15 ml) na maple syrup (ko fiye dandana)
• 1 teaspoon (5 ml) na cirewar vanilla

Kawai sanya sinadaran a cikin kwalba ko gilashin mason gilashi kuma girgiza sosai. Ajiye shi a cikin firiji har tsawon sati 1 ko daskare a cikin kwandon kankara don ajiya na dogon lokaci.

Idan kana son yin gwaji da sauran dandanon, gwada kara cinnamon ko cirewar kwakwa. Don karkatarwa na yanayi, ƙara cokali guda na tsarkakakken kabewa da ɗan tsamiya na ɗanɗano da keɓaɓɓen kabewa.

Shake your creamer da kyau kafin amfani da shi.

2. Shan ruwa mai walƙiya, koren shayi, ko kombucha maimakon soda

An tabbatar da mummunan tasirin lafiyar soda da sauran abubuwan sha masu sikari ta hanyar binciken kimiya tsawon shekaru.

Misali, ana alakanta soda da karuwar kasadar ciwon suga, kiba, hanta mai kiba, da kuma ciwo mai ciwuwa - wani rukuni na alamomin da suka hada da hawan jini da hawan jini ().

Kodayake mutane da yawa suna tunanin cewa canzawa zuwa soda abinci shine mafi kyawun zaɓi, yana iya ƙara haɗarin yanayinku kamar cututtukan zuciya da bugun jini ().

Idan kun sha soda a kai a kai, kuyi la'akari da gwada waɗannan abubuwan sha mai ƙyama maimakon:

• Ruwan walƙiya ruwa. Yarda da 'ya'yan itacen da kuka fi so a cikin kwalba mai walƙiya don ƙoshin lafiya, mai maye gurbin soda mai kyau.
• Arkanyen koren shayi. Idan kuna sha'awar gyara maganin kafeyin, kyalkyali koren shayi kamar SOUND ko Minna sun ƙunshi suga ƙasa da soda. Hakanan zaka iya yin naka ta amfani da wannan girkin.
• Kombucha. Don bugun ɗanɗano mai ɗanɗano tare da ƙarin fa'idodin kiwon lafiya na maganin rigakafi, ɗauki ƙaramin sukari kombucha. Brew Dr.'s Clear Mind da Ginger Turmeric sunada nauyin gram 10 kawai a cikin 14-ounce (415-ml).

Ka tuna cewa ruwa mai kyau shine mafi kyawun damarka don kasancewa mai ruwa a cikin yini.

3. Gwada oatmeal, chia pudding, ko yogurt parfait maimakon hatsi mai zaƙi

Kwano na hatsi shine abincin karin kumallo ga mutane da yawa. Duk da yake wasu zaɓuɓɓuka sun fi na wasu kyau, yawancin hatsi sukan kasance cikin sukari da ƙarancin cika ƙwayoyin abinci kamar furotin da fiber.

Abin da ya fi haka, hatsi masu sikari da ake tallatawa ga yara galibi ana cushe su da babban fructose masarar ruwa da kayan abinci irin na wucin gadi kamar Red 40 - wanda ƙila za a iya alakanta shi da al'amuran ɗabi'a a cikin yara masu mahimmanci (,).

Don madadin lafiya, zaɓi ɗaya daga cikin manyan furotin masu zuwa, babban abincin kumallo na fiber:

• Oatmeal. Oatmeal shine madadin hatsi na halitta wanda yake cike da fiber da furotin. Yi ƙoƙari ku yi amfani da filaye, birgima, ko sarƙaƙƙen ƙarfe da kayan ƙoshin abinci mai gina jiki kamar 'ya'yan itace, kwayoyi, kwakwa da ba su da ƙanshi, da kuma man shanu ().
• Chia pudding. Don ɗan ɗanɗano mai ɗanɗano amma mai cike da fiber wanda yake da ɗanɗano da yara, gwada wannan ɗanɗano, girke-girke mai ƙoshin mai na chia pudding.
• Yogurt parfait. Layer gaba ɗaya ko yogurt ta Girkanci ta 2% tare da sabbin 'ya'yan itace, kwakwa mara daɗin ji, da kuma ɗanɗannen almond don zaɓin karin kumallo.

Menene ƙari, girke-girke muesli na gida ko girke-girke na granola suna da sauƙin samun layi.

4. Zaɓi sandar girkin granola mai lafiya ko na gida

Sandunan Granola zaɓaɓɓen zaɓi ne don mutane da yawa. Duk da haka, mafi mashahurin sandunan granola an cika su da ƙarin sugars da sauran kayan haɗi, kamar su cakulan cakulan ko suturar alewa.

Duk dai dai, nau'ikan da yawa suna ƙera zaɓin lafiya. Thunderbird, RX, Purely Elizabeth, da Autumn’s Gold granola bars wasu misalai ne waɗanda ke amfani da abinci gaba ɗaya kuma suna da yalwar furotin da zare.

Bugu da ƙari, zaku iya gwada girke-girke na girke-girke na gida, kamar wannan. Yana da ƙarancin ƙara sukari kuma yana amfani da sinadarai masu lafiya kamar ƙwayoyi, hatsi, tsaba, kwakwa, da busassun 'ya'yan itace.

5. Gwada shayi da kofi maimakon abubuwan shan makamashi

Mutanen da ke neman saurin ci gaba don ba su iko a cikin kwanakin su galibi sukan juya zuwa abin sha na makamashi.

Duk da yake waɗannan abubuwan sha na iya haɓaka haɓaka da mai da hankali, yawancin tashar jiragen ruwa masu yawa na ƙarin sukari da abubuwan kara kuzari. Idan aka sha fiye da kima, wadannan abubuwan sha na iya haifar da al'amuran lafiya da yawa, kamar saurin bugun zuciya da lalacewar koda ().

Yawancin abubuwan shaye-shaye, abubuwan sha mai shaye-shaye suna da kyakkyawan tsayawa don shaye-shaye na makamashi, suna jin tsoron ku ba tare da illolin da ba'a so ba ().

Waɗannan sun haɗa da koren shayi, baƙin shayi, oolong tea, yerba mate, da kuma kofi.

A zahiri, suna iya bayar da wasu fa'idodin suma. Misali, koren shayi yana dauke da sinadarin antioxidants wanda zai iya bunkasa lafiyar zuciya da kuma taimakawa rage karfin sukarin jini (,).

Don kasancewa cikin faɗakarwa da mai da hankali, zaka iya yin wasu canje-canje na rayuwa, kamar samun ƙarin bacci, cin abinci mai ƙoshin lafiya, da rage damuwa. Wannan hanyar, ba za ku dogara da abubuwan kara kuzari ba.

6. Ji daɗin yankakken kayan marmari, kayan marmari na gida, ko gasasshen kaji a maimakon cukwi

Tare da ɗanɗano mai gishiri da ƙyalli mai laushi, kwakwalwan kwamfuta abun ciye ciye ne mai gamsarwa.

Koyaya, sabo, yankakken kayan lambu kamar kokwamba, karas, seleri, radishes, da daikon suma suna samar da gamsuwa mai gamsarwa. Menene ƙari, an ɗora su da zare, bitamin, ma'adanai, da antioxidants.

Sanya kayan abincin ku tare da tsoma mai gina jiki kamar guacamole, hummus, ko baƙar tsamiyar wake don cikawa, abun ciye-ciye mai ɗanɗano.

Anan ga wasu ƙarin maye gurbin guntu masu lafiya:

• Kale kwakwalwan kwamfuta. Lowarancin adadin kuzari amma an cushe shi da abubuwan gina jiki, kwakwalwan kale sun zo cikin dandano iri daban-daban. Hakanan zaku iya yin naman cuku mai ɗanɗano ta hanyar bin wannan girke-girke.
• Gwoza gwoza Beets kayan lambu ne masu launuka masu haske waɗanda ke ba da fa'idodi da yawa, kamar rage kumburi da haɓaka lafiyar zuciya. Suna da daɗi lokacin da aka sanya su a cikin abinci mai ƙanshi, kwakwalwan crunchy ().
• Asasashen kaji Chickpeas ana ɗora su da zare da magnesium - ma'adinai da ke da mahimmanci don kula da sukarin jini da aikin jijiya. Bi wannan girke-girke don yin dunkulen kaza don madaidaicin guntu madadin ().

Hakanan zaka iya yin ayaba, zucchinis, parsnips, eggplant, karas, da radishes cikin cukwi mai gina jiki a cikin murhun.

Kari akan haka, ta hanyar gasa dankalin turawa dankalin turawa ko dankalin hausa, zaku iya kirkirar wata hanya mafi lafiya ga kwakwalwan dankalin turawa da aka siya, wadanda galibi suna dauke da adadin kuzari, mai, da gishiri.

7. Gwada hatsi cikakke, burodin da aka toho ko kuma madadin hatsi maimakon farin gurasa

Yawancin mutane sun fi son mai laushi, mai laushi mai laushi na farin burodi akan burodi masu ji kamar cikakkiyar alkama ko hatsin rai. Duk da haka, kamar dukkanin kayan hatsi masu ladabi, farin burodi yana ba da ƙarancin abinci mai gina jiki, saboda yana da ƙarancin zare, furotin, bitamin, ma'adanai, da antioxidants ().

Don haka, sauya shi tare da zaɓuɓɓuka masu gina jiki na iya inganta lafiyar ku.

Idan kana neman burodi mai ƙoshin lafiya, zaɓi hatsi cikakke, iri mai girma, kamar su gurasar Ezekiel. Ya cika furotin da zare, kuma tsarin furewa na iya kara wadatar wasu abubuwan gina jiki da rage tasirin burodi akan matakan suga na jininka (,).

Ari da, zaku iya zaɓar daga abubuwa masu daɗi da yawa, waɗanda ba su da hatsi, gami da:

• Dankali mai dankalin turawa. Thinananan, yankakken yankakken dankalin turawa ya zama kyakkyawa maimakon farin burodi. Gurasa mai dankalin turawa ba wai kawai mai gina jiki bane kawai amma kuma yana da ma'ana, saboda ana iya sa shi da kusan kowane sinadari ().
• Chard na Switzerland ko letas ya kunsa. Rage sinadarin sanwic a cikin ganyen chard na Switzerland ko lemuka na ruma zai iya rage yawan amfani da kalori. Ari da, waɗannan ganye masu ganye suna cike da bitamin, ma'adanai, da antioxidants (,).
• Hannun naman kaza Portobello. Namomin kaza na Portobello suna cike da abubuwan gina jiki kamar bitamin B, fiber, da selenium. Bugu da ƙari kuma, suna da ƙananan kalori ().

Butternut squash toast, burodi mai farin kabeji, gurasar flax, da 100% gurasar hatsi sune sauran zaɓuɓɓukan lafiya waɗanda zaku iya amfani da su maimakon farin burodi.

8. Musanya cikin busassun 'ya'yan itace, kuzarin kuzari, ko kuma' ya'yan itace mai rufin duhu-cakulan don alewa mai zaki

Jin daɗin jin daɗin ɗan lokaci lokaci yana da ƙoshin lafiya. Koyaya, cin abinci mai daɗi irin su alawa sau da yawa na iya ƙara haɗarin yanayi kamar kiba, ciwon sukari, da cututtukan zuciya ().

Duk da haka, yana da sauƙin siya ko yin abubuwa masu yawa na zaƙi sau da yawa. Wadannan sun hada da:

• 'Ya'yan itacen da aka bushe. 'Ya'yan itacen da aka bushe sune tushen zaƙi wanda ke ba da nutimar abinci fiye da alewa. Gwada musayar alewa da kananan bishiyar strawberries, mangoro, ko apples ().
• Ballswallan makamashi. Kwallan makamashi na gida ya tara wadatattun abubuwan gina jiki. Gwada wannan girke-girke, wanda ke daidaita abubuwan da ke da zaƙi da waɗanda suke da furotin.
• 'Ya'yan itacen da aka rufe da duhu-cakulan. Dunking abinci mai daɗi irin na ayaba ko kuma strawberries a cikin cakulan mai cike da sinadarin antioxidant wata hanya ce mai lafiya don gamsar da sha'awar alewar ku ().

Smoothies, yogurt parfaits, da sabo 'ya'yan itace tare da man goro wasu hanyoyi ne masu lafiya idan kuna neman rage alewa.

Samun Son Sugar? Ku ci Wannan Maimakon haka

Layin kasa

Kamar yadda kake gani, yin musanya mai kyau don abinci da abubuwan sha na yau da kullun na iya zama mai sauƙi da dadi.

Ari da, rage yawan cin abincin kalori, wadatattun abubuwa masu ƙarancin abinci ta zaɓar ƙarin abinci gabaɗaya na iya inganta lafiyar ku gaba ɗaya.

Gwada wasu hanyoyin masu dadi waɗanda aka lissafa a sama lokacin da kuke sha'awar abun ciye-ciye ko shirya abincinku na gaba.