20 Lafiya mai Inganci (Kuma Marasa Lafiya 8)

Wadatacce

• 1. Pesto

Condara kayan ƙanshi a cikin abincinku babbar hanya ce don haɓaka dandano kuma - mai yuwuwa - ƙara fa'idodin kiwon lafiya.

Koyaya, wasu kayan ƙanshi suna ƙunshe da sinadaran da basu da lafiya kamar su ƙari na wucin gadi da yawan gishiri da sukari da yawa.

Abubuwan ƙoshin lafiya ba su da ƙara cikin sukari kuma suna ɗauke da sinadarai masu gina jiki kamar furotin, ƙoshin lafiya, da zare.

Anan akwai kyawawan ƙoshin lafiya guda 20 waɗanda suke da daɗi da gina jiki.

1. Pesto

Kayan gargajiya na gargajiya shine miya da aka yi da ganyen basil, man zaitun, cuku na Parmesan, da kwaya.

Pesto shine kyakkyawan tushen tutiya - ma'adinai mai mahimmanci ga lafiyar garkuwar jiki, warkar da rauni, da haɓakar haɓaka. Kofin 1/4-gram (64-gram) na kayan kwalliyar gargajiya yana ba da 8% na Ra'ayin Rana na yau da kullun (RDI) don wannan ma'adinan ().

Babban abun ciki na zinc na pesto ya mai da shi kyakkyawan abin ɗabi'a ga masu cin ganyayyaki. Masu cin ganyayyaki na iya buƙatar kusan 50% na tutiya a kowace rana fiye da waɗanda ba sa cin ganyayyaki saboda ƙarancin wadataccen sinadarin zinc ().

Zaki iya saka pesto a cikin gasa kaji, yi amfani dashi azaman taliya, ko yada shi a sandwich ko flatbread.

Kawai ka tuna cewa kwayar cutar bazai dace da masu cin ganyayyaki kawai ba. Ana samar da cuku sau da yawa ta amfani da rennet, saitin enzymes da aka samu daga cikin maraƙin ciki.

• Ranch miya. Gyaran Ranch yana da yawan adadin kuzari tare da cokali 2 (30 ml) wanda ke ba da adadin kuzari 129. Yi la'akari da girman adadin lokacin amfani da wannan suturar ko maye gurbin ƙananan kalori madadin kamar salsa.
• Miyar salatin da ba ta da kitse. Kodayake suna da ƙarancin adadin kuzari, suturar da ba ta kitse galibi suna ɗauke da ƙarin sukari da gishiri fiye da takwarorinsu masu cikakken kiba. Madadin haka, yi amfani da kayan salatin da aka yi daga lafiyayyu, masu sinadarin mai sukari ().
• Barbecue sauce. Wannan miya sau da yawa tana da ƙara sukari da yawa, tare da cokali 2 (30 ml) wanda aka kwashe sama da gram 11 (cokali 3).
• Syc pancake. Syrup yakan ƙunshi babban fructose masara syrup (HFCS). An danganta yawan cin HFCS da cututtukan zuciya, kiba, da kuma ciwon sukari na 2. A matsayin madadin lafiya, yi amfani da maple syrup (42,,,).
• Queso. Yawancin queso suna ƙunshe da ƙari kamar monosodium glutamate (MSG). MSG yana da alaƙa da haɓakar nauyi, amma ana buƙatar ƙarin bincike. A matsayin madadin lafiya, amfani da cuku ko yisti mai gina jiki (,).
• Margarine. Yawancin kayayyakin margarine suna ƙunshe da alamun ƙwayar mai. Yawancin karatu sun danganta irin wannan kitse da cututtukan zuciya. Yi amfani da kitsen mai kamar man zaitun ko man shanu a madadin ().
• Teriyaki miya. Miyar Teriyaki tana da girma a cikin sodium, tare da kawai cokali 2 (30 ml) wanda ke ba da sama da 60% na RDI don wannan ma'adinan. Abubuwan haɗin abinci masu yawan-sodium suna da alaƙa da yanayi na yau da kullun kamar cututtukan zuciya da bugun jini ().
• Kayan zaki na wucin gadi. Wasu karatuttukan kulawa suna alakanta abubuwan zaƙi masu amfani da calori zuwa kiba. Har yanzu, binciken ya gauraya. Zai fi kyau a iyakance kayan zaki a cikin abincinku (,).

Kawai ka tuna cewa kwayar cutar bazai dace da masu cin ganyayyaki kawai ba. Ana samar da cuku sau da yawa ta amfani da rennet, saitin enzymes da aka samu daga cikin maraƙin ciki.