4 Sauyin Abinci Mai Ci da Kayayyaki Ga Lokacin Da Zaka Ci Abinci

Wadatacce

• Ci karin kayan lambu ta hanyar musanya kwakwalwan kwamfuta don kayan masarufi
• Yourara yawan abincin ku na potassium ta hanyar musayar burodi da gurasar sanwic don kunshin letas
• Shiga cikin kashi na bitamin A ta hanyar sauya dankali akai-akai don dankalin turawa dankalin turawa
• Moreara ƙarin hatsi ta hanyar sauya farar shinkafa don quinoa ko shinkafar ruwan kasa
• Zai yiwu ku sadu da bukatunku na abinci yayin cin abinci a waje

Yi la'akari da waɗannan sauƙin abinci mai sauƙin sau huɗu lokacin da kuka fita.

Cin abinci na iya zama da wahala ga masu neman neman biyan bukatun su na yau da kullun. Waɗannan buƙatun na iya haɗawa da ƙananan ƙwayoyin cuta (carbohydrates, furotin, da mai), ƙananan ƙwayoyin cuta (bitamin da ma'adanai), ko duka biyun.

Dole ne kwarewar ta zama mai wahala. A yawancin wuraren cin abinci, sau da yawa akwai wadatattun zaɓuɓɓuka masu ƙoshin abinci mai gina jiki - kawai kuna buƙatar sanin abin da ya kamata ku nema.

Da kaina, lokacin da zan fita cin abinci, koyaushe ina ƙoƙari na zaɓi abinci wanda ya haɗa da wani ɗanyen ɗan koren salatin don farawa, tan na dafaffiyar ganyaye, da kuma tushen furotin mai ƙoshin lafiya. Ta waccan hanyar, Ina samun daidaitattun ƙarancin kayan masarufi da ƙananan ƙwayoyin cuta gwargwadon iko.

Ba tare da la'akari da ko kun je gidan cin abinci ba, gidan wasan kwaikwayo na fim, ko ma wasan motsa jiki, idan kuna neman yin abincinku mai ƙoshin lafiya kamar yadda ya kamata, mun sa ku rufe da waɗannan madaidaiciyar madaidaiciyar menu sauyin.

Ci karin kayan lambu ta hanyar musanya kwakwalwan kwamfuta don kayan masarufi

Babu wani abu mafi kyau a gidan abincin Mexico fiye da babban kwano na guacamole. Yawancin lokaci wannan yakan zo ne tare da dutsen gishiri mai ɗanɗano da gishiri. Yum!

Yayinda yake da dadi sosai, kwakwalwan tortilla na iya cika ku da sauri ba tare da ba da rancen abinci mai yawa ga abincinku ba. Hanya mafi girma don magance wannan ita ce neman crudités, ko ɗanyen kayan lambu, ko dai don rakiyar kwakwalwan kwamfuta ko a matsayin maye gurbinsu.

Raw kayan lambu sun ƙunshi tan na fiber, enzymes, da antioxidants, yana mai da su babban tafi-zuwa lokacin da za ku fita. Hakanan zasu iya taimakawa dakatar da yawan cin abinci lokacin da aka haɗa su da kwakwalwan kwamfuta da guac. Kayan lambu suna da kyau tare da wasu nau'ikan tsoma, kamar su hummus, tzatziki, baba ganoush, da salsa ma.

Yourara yawan abincin ku na potassium ta hanyar musayar burodi da gurasar sanwic don kunshin letas

Kintsa salatin ya zama babban madadin burodi da buns don sandwiches, tacos, da burgers.

Salatin cike yake da zare da sinadarai kamar su potassium, calcium, da folate. Kuma a lokacin wadannan watanni masu zafi, latas shima babban zaɓi ne saboda yawan ruwan da yake dashi.

Dabarar da na fi so ita ce ta amfani da kofunan man shanu a matsayin burger buns da bawon taco. Don haka, ko kuna wasan wasa ko gidan abinci kuma kuna so ku tsallake buns ko gurasar sanwic, ku yi la'akari da zaɓin letas a maimakon haka.

Shiga cikin kashi na bitamin A ta hanyar sauya dankali akai-akai don dankalin turawa dankalin turawa

Fries na Faransa yana da daɗi, babu shakka game da hakan. Amma idan kuna neman wani abu wanda ya fi ƙarfin abinci mai gina jiki, babban madadin shine gasa dankalin turawa mai zaki.

Baya ga kasancewa mai matukar dadi, dankali mai zaki yana da kyau idan kuna neman kara yawan fiber da bitamin A.

Moreara ƙarin hatsi ta hanyar sauya farar shinkafa don quinoa ko shinkafar ruwan kasa

Bari mu kasance masu gaskiya - farar shinkafa wani yanki ne mai yummy na yawan jita-jita, daga sushi zuwa bibimbap. Idan kuna neman haɓaka cin abincin ku na fiber, sauya farin shinkafa don shinkafar ruwan kasa ko quinoa hanya ce mafi kyau don yin wannan.

Dukansu shinkafar launin ruwan kasa da quinoa suma suna da yawa a cikin nau'ikan kananan sinadarai, daga manganese zuwa potassium, yana sanya su mai gina jiki da cike madadin, idan wannan shine abin da kuke nema.

Zai yiwu ku sadu da bukatunku na abinci yayin cin abinci a waje

Ko kuna neman buga macros ɗinku ko kuna fatan samun ƙarin fiber a cikin abincinku, yana yiwuwa a yi duk wannan koda lokacin cin abinci a waje. Kuma samun kayan aiki na musanya abinci daban-daban na iya taimakawa sanya wannan tsari ya zama mai wahala.

Lokaci na gaba da zaku fita cin abinci, yi amfani da wannan jagorar don cire wasu zato kuma ya shiryar da ku abin da zaku zaɓa daga menu.

Nathalie mai rijista ce kuma mai ba da abinci mai gina jiki tare da BA a cikin ilimin halayyar ɗan adam daga Jami'ar Cornell da MS a cikin abinci mai gina jiki daga Jami'ar New York. Ita ce ta kirkiro Nutrition ta Nathalie LLC, wani aikin abinci mai zaman kansa a cikin New York City wanda ke mai da hankali kan lafiya da ƙoshin lafiya ta amfani da hanyar haɗin kai, da All Good Eats, a social media health and healthness brand. Lokacin da ba ta aiki tare da kwastomomin ta ko kan ayyukan jarida, za ka same ta tana tafiya tare da mijinta da karamin mini Aussie, Brady.

Arin bincike, rubutu da gyarawa wanda Sarah Wenig ta ba da gudummawa.