Sabuwar Nazari: Amurkawa Suna Caccaka Fiye Da Kowa

Wadatacce

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Dangane da sabon binciken, cin abinci yana ci gaba da ƙaruwa tsakanin Amurkawa, kuma yanzu yana da sama da kashi 25 na matsakaicin adadin kuzari na yau. Amma wannan abu ne mai kyau ko mara kyau idan ana maganar kiba da lafiya? Gaskiyar ita ce ta dogara da yadda kuke yi.

Wannan bincike na musamman ya duba yadda ake cin abinci na Amurkawa tsakanin shekarun 1970 zuwa yau kuma ya gano cewa a wancan lokacin abincin ciye-ciye ya karu da gaske ya zama abin da masu binciken suka kira "cikakkiyar al'amuran cin abinci," ko kuma abinci na hudu, wanda ya kai kimanin calories 580 a kowace rana. Har ila yau, ya gano cewa muna ciyar da lokaci mai yawa don ciye-ciye. Kawai a cikin 'yan shekarun da suka gabata lokacin da aka ciyar da karin kumallo, abincin rana da abincin dare ya kasance mai daidaituwa a kusan mintuna 70 a kowace rana, amma lokacin da aka kashe cin abinci ya ninka, daga mintuna 15 kowace rana a 2006 zuwa kusan mintuna 30 a 2008. Kuma wasu daga cikin mahimman bayanai a cikin wannan binciken ya kasance game da abubuwan sha. Lokaci da aka sha ya yi tsalle kusan kashi 90 cikin ɗari kuma abin sha yanzu ya kai kusan kashi 50 cikin ɗari na adadin kuzari da aka cinye ta hanyar cin abinci.

Matsalar abubuwan sha ita ce, mutane da yawa ba sa tunanin su a matsayin abinci, yayin da a zahiri abin shan kofi, shayi mai kumfa, smoothie ko ma babban soda ko shayi mai daɗi na iya ɗaukar adadin kuzari kamar wani abu kamar donut ko ma sanwici. Amma bayan saukar da abin sha na kalori ba za ku iya ramawa ba ta hanyar rage yawan abincin da kuke ci.

Don haka wannan yana nufin bai kamata ku ci abinci ba? Tabbas a'a. Kusan kashi 100 cikin 100 na jama'ar Amirka a kowane rukuni na shekaru suna cin abinci a kowace rana, kuma wannan abu ne mai kyau, saboda dama ce ta faɗaɗa yawan abincin ku. Yawancin Amirkawa sun gaza kan 'ya'yan itace, kayan lambu da kayan abinci na hatsi, kuma abincin ciye-ciye hanya ce mai kyau don cike gibin. Don haka ba batun yanke baya ba ne, sai dai zabar zaɓuɓɓuka masu lafiya kamar ayaba tare da almond maimakon kukis ko veggies da hummus maimakon guntu da tsoma.

Kuma idan ya zo ga smoothies, yi su da kanku, don haka za ku iya sarrafa ainihin abin da nawa ke shiga ciki. Ga wasu ƙa'idodi don gina su daidai:

1. Yi amfani da sabo ko daskararre, 'ya'yan itacen da ba su da daɗi - a cikin wasu shagunan santsi' ya'yan itacen yana zaune a cikin wanka na sikarin sikari. Idan kuna amfani da sabbin 'ya'yan itace jefa cikin ɗimbin kankara.

2. Ƙara yogurt nonfat, madara madara, tofu siliki ko madarar madara tare da furotin kamar madarar soya. An nuna furotin don taimakawa haɓaka metabolism. Kuma duk 'ya'yan itacen' ya'yan itace, musamman idan aka ƙara sukari, na iya sake barin ku da yunwa cikin 'yan awanni kaɗan. Wannan ƙarin kuma yana faɗaɗa abincin ku na gina jiki don haɗawa da alli kuma yana ci gaba da cika ku - har ma da ƙarancin kalori.

3. Ƙara ɗan kitse mai ƙima kamar tbspan man shanu na almond, cokali na man flax ko ma sabo avocado. Fats suna da daɗi ƙwarai, don haka lokacin da kuka haɗa kitse a cikin santsi yana jin daɗin gamsuwa - sake ko da ƙarancin kalori. Kuma fats suna haɓaka shaƙar wasu mahimman antioxidants, wasu bincike sun nuna aƙalla sau 10.

4. Azuba wasu kayan marmari irin su ginger mai daskarewa, ganyen mint ko busasshen kirfa ko kirfa na gari ko cardamom. A cikin sabon littafina na koma ga ganye da kayan ƙanshi kamar SASS, wanda ke tsaye don Slimming da Satiating Seasonings. Wancan ne saboda waɗannan abubuwan al'ajabi na dabi'a ba kawai suna ƙara ƙanshi da ƙanshi ga kowane abinci ba-karatu ya nuna cewa suna ɗaukar babban nauyi mai nauyi 1-2-3. Suna taimaka muku ƙona ƙarin adadin kuzari, haɓaka jin daɗi don ku ji daɗi yayin da kuke ragewa kuma kuna cike da antioxidants, wanda sabon bincike mai ban sha'awa ya danganta da ƙananan nauyin jiki, koda ba tare da cin ƙarancin kalori ba.

5. Kuma a ƙarshe idan kuna tunanin smoothie na iya zama fiye da abin da kuke buƙata azaman abin ƙulli, saka hannun jari a wasu molds popsicle, zuba smoothie a ciki kuma daskare. Yana haifar da abincin da ake sarrafawa wanda za ku iya kamawa ku tafi kuma suna ɗaukar tsawon lokaci don cin abinci!

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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