Babban karin kumallo shine mafi kyawun kumallo don Rage nauyi

Wadatacce

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Tsallake abincin farko na rana babban abinci ne a'a. An nuna cin abincin karin kumallo don inganta kuzari da maida hankali, fara aikin narkar da ku, kuma a zahiri yana taimaka muku cin abinci ƙasa da rana. Amma kawai ɗaukar sandar granola da kofin kofi a ofis ba zai yanke shi ba.

Wani sabon binciken da aka gudanar a Makarantar Magunguna ta Jami'ar Missouri ya gano cewa ɗora farantin ku tare da furotin yana da mahimmanci don girbi asarar nauyi da kuzarin fa'idodin karin kumallo mai kyau. Masu bincike sun gano cewa lokacin da mutane ke cin karin kumallo wanda ya ƙunshi gram 35 na furotin, suna jin ƙarancin yunwa kuma suna cin abinci kaɗan da rana kuma suna samun ƙarancin kitse na jiki sama da makonni 12 idan aka kwatanta da waɗanda suka ɗora nauyi akan gram 13 kawai. (Game da yadda yakamata ku yada yawan furotin ku a cikin yini, gano Mafi kyawun Dabarun Cin Protein don Rage nauyi.)

Don haka me yasa hadawa a cikin furotin ya hana ku sakawa akan fam? "Protein yana daya daga cikin mafi yawan abubuwan gina jiki, saboda yana buƙatar ƙarin aiki don jiki don narkewa, rushewa, da kuma daidaitawa," in ji masanin abinci na New York Lisa Moskovitz, R.D., wanda bai shiga cikin binciken ba. Hakanan yana ɗaukar lokaci mai yawa don narkewa, don haka yana riƙe da ku, ya fi tsayi. "Yawan jin daɗin da kuke ji, ƙila za ku iya yanke shawara mafi koshin lafiya da wayo a cikin yini."

Kada ku karaya da wannan girman 35 grams. Mahalarta binciken duk ƴan maza ne masu girma waɗanda sanannen buƙatun man fetur fiye da mu manyan manya. Bugu da kari, da gaske za ku iya sha ko amfani da matsakaicin gram 30 na furotin a zama daya, in ji Moskovitz. Ta ba da shawarar yin harbi kusa da gram 20 zuwa 25 a lokacin karin kumallo.

Gwanin Kwai(26g na furotin)

Ki kwaba kwai gabaki daya da farar kwai biyu ki dafa. Sanya a kan yanki na burodin Ezeikel da sama tare da cuku na Swiss ounce 1 mai haske da avocado cokali 2.

Girkanci Yogurt Parfait(26g na furotin)

Babban kofi 1 na yoghurt na Girka na fili tare da cokali 4 na almonds da 1 kopin sabo na blueberries.

Salmon Toast(25g na furotin)

Manyan biredi na Ezeikel guda biyu tare da oza 2 na kifi kyafaffen da 2 cuku cuku mai yaɗa haske.

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