Girke-girke 6 don Taimakawa Metarfafawar ku don Kyau

Wadatacce

• Menene kwandon ƙarfafuwa na kama-kama
• Kera
• Sunadarai
• Ma'ajiyar kayan abinci
• Kayan yaji da mai
  
• Salmon tare da shuɗin shuɗi
• Sinadaran:
• Kwatance:
• Chicken da Berry yankakken salatin
• Sinadaran:
• Kwatance
• Kale da butternut squash salad tare da quinoa
• Sinadaran:
• Kwatance:
• Duhu cakulan matcha man shanu kofuna
• Sinadaran
• Kwatance
• Abubuwa biyu masu ƙara kuzari
• Matcha mai santsi
• Sinadaran:
• Kwatance:
• Gwanon goro da jelly smoothie
• Sinadaran:
• Kwatance:
• Yadda zaka sadu da bukatun jikin ka
• 1. Motsa jiki sosai
• 2. Ci gaba da furotin
• 3. Guji rage cin kalori
• Alamun jikinka suna da nakasar aiki
  

Tsallake your metabolism wannan makon

Wataƙila kun taɓa jin cin abinci mai cike da ƙoshin lafiya, amma ta yaya wannan alaƙar abincin ke aiki da gaske? Abinci ba kawai don haɓaka haɓakar tsoka ko samar da makamashi don tabbatar da kuna ƙona calories.

A zahiri akwai ƙarin yadudduka game da yadda wannan alaƙar ke aiki, har zuwa duk hanyoyin da ba a gani waɗanda jikinku yake bi da abincinku. Baya ga taunawa, lokacin da jikinku ke safara, narkewa, da kuma shayar da abin da kuka ci (ƙari, adana mai), har yanzu yana sanya tasirin ku aiki.

Yi tunanin jikinka kamar mota. Yadda tafiyarku ta gudana ya dogara da dalilai da dama: yadda shekarunku suka kasance (shekarunku), sau nawa kuke fitar da shi (motsa jiki), kiyaye sassansa (ƙwayar tsoka), da gas (abinci).

Kuma kamar yadda ingancin gas din da ke tafiya a cikin mota zai iya shafar motsinsa, ingancin abincin da za ka ci zai iya shafar duk yadda jikinka yake gudana.

Metabolism yayi bayanin matakan sunadarai da ke gudana a cikin jikinku don kiyaye ku da rai da ci gaba. Hakanan yana ƙayyade adadin adadin kuzari da kuka ƙona a rana ɗaya. Idan jikinka yana da saurin narkewa, yana ƙone calories da sauri. Kuma akasin haka don saurin motsi. Yayinda muke tsufa, yawanci muna jinkirin sake zagayowar mu wanda ke haifar da waɗannan matakai na rayuwa don raguwa.

Wannan ba yana nufin yakamata ku ci cikakken abinci kawai ba ko ku kasance cikin tsayayyen abinci. Bayan haka, cin abinci iri ɗaya tsawon kwanaki 30 na iya sa jikinka ya yi kasala ko ya lalata dangantakarka da abinci. Hakan kawai yana nufin tasirin ku na iya amfani daga sauyawa zuwa abinci mai ƙima mafi girma.

Idan kun kasance a shirye don ba jikinku ingantaccen narkewar abinci tare da abinci, bi jerin cinikin mu na sati ɗaya. Anan za a dafa hadari a cikin ɗakin girki don haka haɓakar ku ta ci gaba da aiki akan inganci.

Menene kwandon ƙarfafuwa na kama-kama

Waɗannan sinadaran an zaɓi su ne cikin tunani don sassauƙa, araha, da sauƙi - ma'ana idan kuna son yin bulala da kayan abincinku na abinci mai gina jiki, ku inganta!

An jera a ƙasa su ne abubuwan adana kayan ajiyar kayan abincinku, amma muna ba da shawarar ninki biyu (ko sau uku) da kuma ci gaba gaba saboda haka baku damu da abin da za ku ci duk mako ba!

Kera

• shudawa
• raspberries
• Kale
• pre-yankakken butternut squash
• farar albasa
• romamine
• lemun tsami

Sunadarai

• kifi
• kaza

Ma'ajiyar kayan abinci

• maple syrup
• Dijon mustard
• man avocado
• jan giya vinaigrette
• pecans
• busassun cranberries
• sandar cakulan mai duhu
• cire vanilla
• man kwakwa
• matcha foda

Kayan yaji da mai

• gishiri
• barkono
• allspice
• ginger

Salmon tare da shuɗin shuɗi

Wasu daga cikin mafi daɗin jita-jita sune waɗanda ke ƙirƙirar ɗanɗano mai ƙarfi tare da ƙananan ƙwayoyi.

Wannan abincin yana ɗauke da ɗanɗano, ɗanɗano na ɗabi'a na kifin da aka kama shi da ɗanɗano na zaren shuɗi. Ara extraan extraan ingredientsan kayan hadin da za a hada duka duka kuma kuna da kyan gani mai kyau da daɗin gani.

Yana aiki: 2

Lokaci: Minti 20

Sinadaran:

• daya daga cikin oza 8 da aka kama da naman kifin
• ruwan 'ya'yan itace na 1/2 lemun tsami
• 1 kofin shuɗi
• 1 tbsp. maple syrup
• 1 tsp. allspice
• 1 tsp. ginger

Kwatance:

1. Yi zafi a cikin tanda zuwa 400ºF.
2. A kan takardar burodi da aka yi layi da takarda, ƙara salmon fata-gefen ƙasa.
3. Matsi ruwan lemon tsami akan salmon, a yayyafa masa gishiri da barkono dan dandano, sai a gasa na tsawon mintuna 15 ko kuma har sai kifin ya samu sauki da cokali mai yatsa.
4. Yayinda salmon ke yin burodi, ƙara shudayen shuke-shuke da maple syrup a ƙaramin tukunya akan matsakaici-zafi kadan kuma a motsa su lokaci-lokaci. Bada hadin ya huce har sai ruwan ya ragu da rabi.
5. Cire daga wuta a dama cikin allspice da ginger.
6. A ko'ina watsa kifin kifin da sannu a hankali tare da shudiyar shuɗi.
7. Yi aiki tare da gefen farin farin kabeji ko salatin kuma ku more!

Chicken da Berry yankakken salatin

Wani muhimmin mahimmanci don ƙirƙirar salatin daidai shine daidaitawa ba kawai yawan adadin abubuwan haɗi ba, amma har da ɗanɗano. Tare da wannan salatin, dandano mai ɗanɗano na kaza yana daidaitawa da kyau tare da ƙarancin acidity na berries.

Bayan hada wadannan tare da wasu wasu sinadarai a saman gadon romaine, kuna da salatin daidai wanda yake cike da dandano daban-daban wanda zai tabbatar muku da daɗin daɗinku kuma ya biya muku yunwa.

Yana aiki: 2

Lokaci: Minti 40

Sinadaran:

• 2 nono maras kashi, mara kirjin kaza
• 3-4 kofuna romo, yankakken
• 1/4 farin albasa, diced
• 1 kofin shuɗi
• 1 kofin raspberries
• 1/4 kofin busassun cranberries
• 1/4 kofin pecans, yankakken

Ga vinaigrette:

• 1 tsp. Dijon
• 1 / 2-1 tbsp. man avocado
• 1/2 tbsp. jan giya vinaigrette
• gishirin teku da barkono, ku dandana

Kwatance

1. Preheat tanda zuwa 350ºF.
2. A kan takardar burodi da aka yi wa takarda da takarda, sai a ƙara ƙirjin kajin a gasa ta tsawon minti 35 ko kuma har sai kaji ya kai zafin jiki na ciki na 165ºF.
3. Yayin da kajin ke yin burodi, sai a hada dukkan sinadaran na vinaigrette a cikin babban abun hadawa, a hade har sai an hade shi sosai.
4. Da zarar kaji an gama yin burodi, sai a yayyanka shi a murabba'i sannan a ajiye a gefe.
5. A cikin babban kwano, ƙara roman, kaza, 'ya'yan itace, pecans, da farar albasa da yayyafa da miya. Jefa don haɗawa, bauta, da more rayuwa!

Kale da butternut squash salad tare da quinoa

Ko kuna neman abun budaro ko shiga, wannan kale da kuma salad din squash squash shine madaidaicin abinci don magance yunwar ku kuma mai da jikin ku da kayan abinci masu mahimmanci. Yana da sauƙi a yi da kuma adana daidai don ragowar ko tsarin abinci a duk makonku.

Yana aiki: 2

Lokaci: Minti 40

Sinadaran:

• Kofin quinoa 1, dafa shi a cikin ruwa ko romo kaza
• 2 kofuna waɗanda kale, tausa
• 2 kofuna waɗanda butternut squash, pre-yanke

Ga vinaigrette:

• 1/2 tsp Dijon
• 1/2 tbsp. maple syrup
• 1/2 tbsp. man avocado
• 1/2 tsp jan giya vinaigrette

Kwatance:

1. Preheat tanda zuwa 400ºF.
2. A kan takardar burodi da aka yi layi da takarda, sai a sa squash butternut a gasa na tsawon minti 30, ko kuma har sai da cokali mai yaushi.
3. Yayin da ake yankakken butar gishirin, sai a hada dukkan sinadaran na vinaigrette a cikin babban abun hadawa, a hade har sai an hade shi sosai.
4. A matsakaiciyar kwano, addara kale, drian yayyafa kayan miya, sai a tausa su biyu har suyi aure. Sanya cikin firiji har sai an shirya amfani dashi.
5. Da zarar an gama yin kuli-kuli na butternut, sai a fitar da kwano biyu a dai-dai raba kalin da quinoa, sannan a hada da garin squash na squash. Yi aiki kuma ku ji daɗi!

Duhu cakulan matcha man shanu kofuna

Bayan kammala abincin dare babu makawa sai ka sami irin wannan sha'awar don cin abincin mai daɗi na zunubi don ɗebe abincin. Cikakken bayani shine waɗannan kofuna waɗanda suke da duhu cakulan matcha.

Wadannan kayan cin abinci suna ba da kyakkyawan daidaituwa tsakanin duhu cakulan da matcha kuma suna ba da gamsuwa mai ƙarancin ƙarshen abincin.

Yana aiki: 2

Lokaci: Minti 30

Sinadaran

• baraya daga cikin 'ya'yan itacen cakulan mai inci 3.5 (80% ko fiye)
• 1 tbsp. man kwakwa
• 1/2 tsp cire vanilla (maras giya)
• 1 tbsp. maple syrup
• 1 diba matcha foda
• 1/4 kofin man shanu, narke

Kwatance

1. A cikin wata karamar tukunya a kan karamin wuta, narkar da cakulan da man kwakwa.
2. Da zarar an narke, cire daga wuta kuma a motsa a cikin vanilla.
3. Zuba rabin abin cakuda a cikin bututun mini-muffin mai layi kuma sanya shi a cikin injin daskarewa.
4. A cikin matsakaiciyar kwano sai a hada da man kwakwa, da maple syrup, da kuma matcha powder, ana gaurayawa tare har sai an kirkiri manna (kara karin hoda idan ana bukata).
5. Cire kwanon rufin muffin daga daskarewa kuma ka raba daidai matcha man, sannan sama da sauran cakulan. Sanya baya a cikin firiza ko firiji har sai an shirya ko an gama ci!

Abubuwa biyu masu ƙara kuzari

Idan kanaso kuci gaba da maganin kuzari-don inganta kwarewar tsara-abinci, masu santsi koyaushe tafi-tafi don karin kumallo mai sauri ko ma abun ciye-ciye!

Matcha mai santsi

Yana aiki: 2

Lokaci: Minti 5

Sinadaran:

• Kofuna 3 madara na zabi
• 2 diba matcha foda
• 2 tsp. maple syrup
• 1/4 tsp cire vanilla
• 1-2 kofuna kankara

Kwatance:

1. Allara dukkan abubuwan da ke cikin haɗuwa mai saurin gaske, haɗuwa har sai sun haɗu sosai.
2. Yi aiki kuma ku ji daɗi!

Gwanon goro da jelly smoothie

Yana aiki: 2

Lokaci: Minti 5

Sinadaran:

• Kofuna 3 madara na zabi
• 1 tbsp. goro man shanu
• 1 daskararren ayaba
• 1/2 kofin blueberries
• 1/2 kofin raspberries
• 1 1/2 tsp. ƙasa flax (na zaɓi *)
• 1 1/2 tsp. maple syrup (na zaɓi *)

Kwatance:

1. Allara dukkan abubuwan da ake buƙata a cikin babban abin haɗawa mai sauri, haɗawa har sai sun haɗu sosai.
2. Yi aiki kuma ku ji daɗi!

Yadda zaka sadu da bukatun jikin ka

1. Motsa jiki sosai

Bayan canje-canjen abincin, tsarin rayuwa shine mabuɗin don haɓaka ƙarfin ku. Kamar yadda aka ambata a baya, motsa jiki da ƙwayar tsoka na iya ba ku ƙarfin kuzari ya haɓaka.

Koda tafiya ce ta yau da kullun ko kuma motsa jiki na tsawan minti 20-30 sau biyu zuwa sau uku a mako na iya yin tasirin gaske akan matakan kuzarin ku.

2. Ci gaba da furotin

Fitar da jikin ku da abincin da ya dace shine mai sauya wasa mai tsanani. Ofaya daga cikin waɗannan abincin shine tushen furotin.

Sunadaran suna kara yawan kumburin ku ta hanyar. Lokacin da kake cin abinci tare da furotin, suna ba ka kuzari yayin da kuma ke taimaka maka ka ji cike da dogon lokaci, wanda ke taimakawa.

3. Guji rage cin kalori

Mutane da yawa sunyi imanin cewa rage cin abincin kalori na dogon lokaci zai haifar da saurin rage nauyi.

Duk da yake wannan na iya zama gaskiya, abin da ba su fahimta ba shi ne za su iya zama mai saukin kamuwa zuwa yalwar lamuran kiwon lafiya, gami da waɗanda ke saurin motsa jiki.

Alamun jikinka suna da nakasar aiki

• karuwar nauyi ko rashin iya rage kiba
• gajiya
• yawan ciwon kai
• low libido
• bushe fata
• hazo
• asarar gashi

Yana da mahimmanci a lura cewa idan kana fuskantar kowane irin waɗannan alamun, ya kamata koyaushe ka bincika tare da mai ba da lafiyar ka! Samun ɗayan ko fiye daga cikin waɗannan sharuɗɗan na iya zama sananne a matsayin ciwo na rayuwa, wanda ke ƙara haɗarinku ga manyan cututtuka kamar cututtukan zuciya, bugun jini, ko ciwon sukari.

Idan ya zo ga magance cututtukan ƙwayar cuta, likitanku zai ba da shawarar sauye-sauye na rayuwa. Tafiya tare da wannan jerin sayayya zai zama kyakkyawan farawa!

Ayla Sadler mai daukar hoto ne, mai salo, mai tsara girke-girke, kuma marubuciya wacce ta yi aiki tare da manyan kamfanoni a masana'antar kiwon lafiya da lafiya. A halin yanzu tana zaune a Nashville, Tennessee, tare da mijinta da ɗanta. Lokacin da ba ta cikin ɗakin girki ko bayan kyamarar ba, ƙila za ka same ta tana zagaye gari tare da ɗanta. Kuna iya samun ƙarin aikinta nan.