Rasa Kitsen Ciki Tare da Waɗannan Canja-canjen Namiji Mai Lafiya

Wadatacce

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Bari mu fuskanta, wani lokacin kayan ƙanshi suna yin abincin; amma waɗanda ba daidai ba na iya zama abin da ke hana sikelin yin fure. Waɗannan swaps guda biyar zasu iya taimaka muku rage adadin kuzari da haɓaka abubuwan gina jiki - ba tare da sadaukar da ɗanɗano ɗaya ba:

Kasuwancin man shanu don avocado

Avocado shine man shanu na yanayi. Kuna iya yada shi a kan gurasar hatsi gaba ɗaya a karin kumallo kuma ku ji daɗin kyawunsa mai kyau da sanin cewa kowane cokali yana ɗaukar 3/4 ƙananan adadin kuzari. Kuma yayin da man shanu ke ɗorawa da kitsen mai, avocados yana ɗauke da lafiyayyen MUFAs (fat ɗin monounsaturated), bitamin E (babban antioxidant anti-tsufa), da potassium, mahimmin sinadari don aikin zuciya da raunin tsoka wanda ke aiki azaman diuretic na halitta (aka manyan de-bloater).

Musanya mayo don hummus

Wannan canjin yana haifar da rabin adadin kuzari don ninki biyu (tbps biyu maimakon ɗaya) kuma saboda an yi shi daga wake da tafarnuwa, yana haɓaka yawan furotin, ma'adanai da antioxidants. Yana da kyau a kan wani abu daga sanwic ɗin da aka buɗe ko kunsa zuwa miya don salatin dankalin turawa (gwada shi - yana da daɗi).

Yi amfani da vinaigrette maimakon kiwo

Za ku adana aƙalla adadin kuzari 60 a cikin 1/4 kofin (girman ƙwallon golf) da kari: an nuna vinegar don sarrafa sukarin jini da hana samun mai. Ɗaya daga cikin binciken ya gano cewa mutanen da suka sha cokali na vinegar kafin cin abinci da abincin dare sun rasa matsakaicin fam biyu a cikin makonni hudu - ba tare da yin wasu canje-canje ba - kuma sun fi jin dadi.

Musanya ketchup don mustard yaji

Lokacin da kuka kashe ketchup a kan burger turkey ɗin ku ba za ku iya tunanin shi azaman miya mai daɗi ba, amma kowane tablespoon yana fakiti game da teaspoon na sukari mai ladabi. Kashe dandano tare da mustard maimakon kimanin 1/3 adadin kuzari da irin nau'in ciwon daji na yaki da antioxidants da aka samu a cikin broccoli da kabeji.

Cynthia Sass ƙwararren masanin abinci ne wanda ke da digiri na biyu a kimiyyar abinci mai gina jiki da lafiyar jama'a. Ana yawan gani a gidan talabijin na ƙasa ita ce edita mai ba da gudummawar SHAPE kuma mai ba da shawara kan abinci mai gina jiki ga New York Rangers da Tampa Bay Rays. Sabuwar mafi kyawun siyar ta New York Times shine Cinch! Cin Sha'awa, Sauke Fam da Rasa Inci.

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