Shin Ya Kamata Ku Ci Salatin Don Abincin Break Break?

Wadatacce

• Amfanin lafiyar saladh na karin kumallo
• Iya inganta yanayin ku da yawan ku
• Iya inganta narkewar ku
• Zai iya taimaka maka ka rasa nauyi
• Zai iya inganta lafiyar ku gaba ɗaya kuma ya kare ku daga cuta
• Yadda ake gina lafiyayyen karin kumallo na karin kumallo
• Mataki na 1: Nemi kayan abincin ku
• Mataki na 2: aara tushen furotin
• Mataki na 3: Zabi wasu hadadden carbs
• Mataki na 4: Addara lafiyayyen mai
• Sinadaran don kaucewa
• Lafiyayyun karin kumallo na karin kumallo mai kyau
• Layin kasa
• Shirye-shiryen Abinci: Salatin Mara Lafiya

Salatin karin kumallo yana zama sabon abin kiwon lafiya.

Kodayake cin kayan lambu don karin kumallo ba abu ne na yau da kullun ba a cikin abincin Yammacin Turai, amma ya zama gama gari a cikin abinci daga wasu ɓangarorin duniya.

Salatin karin kumallo babbar hanya ce don fara ranarku tare da abinci mai-gina jiki. Hakanan suna iya haɓaka yanayin ku da yawan aiki, inganta narkewar ku, har ma zasu taimake ku rasa nauyi.

Wannan labarin yayi nazarin salatin karin kumallo, ya lissafa fa'idodin lafiyarsu, kuma ya nuna muku yadda zaku gina naku.

Amfanin lafiyar saladh na karin kumallo

Salatin karin kumallo yawanci sun ƙunshi kayan lambu waɗanda aka ɗora su tare da wasu abinci iri daban-daban, kamar ƙwai, cuku, 'ya'yan itatuwa, goro, tsaba, hatsi, da wake.

Sauya karin kumallo na yau da kullun don salatin hanya ce mai sauƙi don ƙara ƙarin abinci gaba ɗaya akan abincinku. Hakanan zaka iya samun fa'idodin kiwon lafiya.

Iya inganta yanayin ku da yawan ku

Abin da kuke ci don karin kumallo na iya yin tasiri ga yanayinku da aikin hankalinku.

Abincin karin kumallo wanda yake dauke da sinadarai masu rikitarwa da kuma mai mai mai yawa, kamar su salatin karin kumallo mai kyau, yana bayyana inganta yanayin kuma yana rage gajiya sosai fiye da ƙananan-carb, zaɓuɓɓukan mai mai ƙwai kamar ƙwai, launin toka, da naman alade ().

Tasirin tashin hankali na babban-carb, abincin maras kitse mai ƙamshi na iya zama gaskiya musamman ga abincin buda baki mai wadataccen ƙwayoyin carbi da ke cikin 'ya'yan itace, kayan marmari, da hatsi gaba ɗaya, sabanin sassaƙaƙƙun carbi a cikin hatsi na karin kumallo da kek ().

Hakanan abincin karin kumallo wanda yake dauke da hadadden carbi na iya taimaka wajan haɓaka alamun aiki na ƙwaƙwalwa, kamar ƙwaƙwalwar ajiya, kulawa, da sarrafa bayanai ().

Bugu da ƙari kuma, bincike ya nuna cewa ganye masu ɗanɗano na iya zama masu tasiri musamman wajen kiyaye aikin kwakwalwa yayin da kuka tsufa ().

Hakanan, waɗannan abubuwan na iya haɓaka ƙimar ku.

Akwai kuma shaidar da ke nuna cewa ganyaye masu ganye, barkono, da kayan marmari kamar su broccoli ko kabeji na iya samar da wasu fa'idodi na maganin tausin zuciya. Sabili da haka, ƙara su zuwa ga salad ɗinku na iya ƙara haɓaka yanayin ku ().

Iya inganta narkewar ku

Salatin karin kumallo ya zama mai wadataccen ruwa da zare, wanda zai iya taimakawa narkewar ku.

Fiber yana iya narkewa ko mara narkewa.

Rashin fiber wanda ba a narkewa yana kara girma zuwa wurin daki kuma yana taimakawa motsa abinci ta hanjin ka, yana rage yiwuwar maƙarƙashiya. Abincin da ke wadataccen ruwa, kamar yadda yawancin salatin karin kumallo suke, na iya taimakawa wajen yaƙar maƙarƙashiya ().

A gefe guda, fiber mai narkewa yana ciyar da ƙwayoyin cuta masu amfani, wanda hakan ke samar da gajeren sarkar mai mai ƙyama (SCFAs), kamar acetate, butyrate, da propionate.

Wadannan SCFAs suna ciyar da ƙwayoyin hanji, rage ƙumburi, kuma na iya yaƙi da wasu cututtukan hanji, kamar cututtukan hanji (IBS), cututtukan Crohn, da ulcerative colitis (,,).

Yawancin abinci sun ƙunshi nau'ikan fiber iri biyu. Kyakkyawan tushe sun haɗa da:

• Mai narkewa fiber: hatsi, wake, avocados, pears, apples, ɓaure, ayaba, dankali mai ɗanɗano, ƙwan zuma, ,a seedsan flax, da seedsaflowan sunflower
• Rashin fiber: cikakkun hatsi, dankali, wake, alkama, wake, mafi yawan 'ya'yan itace, kayan lambu, kwayoyi, da kuma kwaya

Dogaro da sinadaran su, salatin karin kumallo na da wadataccen nau'ikan fiber.

Zai iya taimaka maka ka rasa nauyi

Musamman, salatin karin kumallo na iya taimakawa asarar nauyi.

Ba wai kawai suna da wadataccen fiber da ruwa ba, har ma suna buƙatar tauna mai yawa. Kowane ɗayan waɗannan dalilai na iya rage yunwa da haɓaka ƙoshi, haifar da ku ci ƙasa (,).

Bugu da ƙari, 'ya'yan itatuwa da kayan marmari, kayan aikin farko a yawancin salati na karin kumallo, suna da ƙarancin kalori mai yawa. Wannan yana nufin cewa suna ba da ƙananan adadin kuzari don ƙimar da suke ɗauka a cikin ciki, wanda hakan na iya ƙara taimakawa ga asarar nauyi ().

Bincike koyaushe yana danganta manyan 'ya'yan itace da kayan lambu don cin nauyi ko rage ƙarancin nauyi akan lokaci. Ara tushen furotin a cikin salatin karin kumallonku na iya ƙara rage yunwa da haɓaka ƙoshin lafiya (,).

Salatin karin kumallo na iya zama da fa'ida musamman ga raunin nauyi lokacin da suka maye gurbin kalori mai yawa, sarrafa kayan karin kumallo kamar su croissants ko hatsi na karin kumallo na sukari.

Zai iya inganta lafiyar ku gaba ɗaya kuma ya kare ku daga cuta

Salatin karin kumallo hanya ce mai sauƙi don ƙara yawan cin 'ya'yan itace da kayan marmari, waɗanda ke ƙunshe da abubuwan gina jiki da yawa da kuma mahaɗan tsire-tsire waɗanda ke amfanar lafiyar ku kuma suna kiyaye ku daga cuta (,,,).

Misali, ganyaye masu ganye da kayan marmari na gishiri da ake yawan amfani da su a cikin salati na iya kare kai daga raunin hankali, rubuta cutar sukari ta biyu, da cututtukan zuciya (,,).

Amma duk da haka, a cewar Cibiyoyin Kula da Rigakafin Cututtuka (CDC), 1 cikin 10 na manya a Amurka koyaushe suna cin wadatattun 'ya'yan itatuwa da kayan marmari kowace rana ().

Ka tuna cewa yawan cin abincin mai mai mai yawa ko na sukari mai yawa na iya ƙara haɗarin kamuwa da cututtukan zuciya ko kuma haifar da ci gaba da ƙoshin ciki, haɗarin haɗari ga yawancin cututtuka da yawa (,,).

Don haka, maye gurbin karin kumallo na yau da kullun da salatin na iya taimaka wa zuciyar ku ta zama mai lafiya da kuma kawar da wasu cututtuka na yau da kullun.

Salatin karin kumallo na iya taimakawa narkewa, rage nauyi, yanayi, da yawan aiki. Bugu da ƙari, hanya ce mai sauƙi don cika abincinku da 'ya'yan itace da kayan marmari masu gina jiki.

Yadda ake gina lafiyayyen karin kumallo na karin kumallo

Idan kuna son ba da salatin karin kumallo a gwada, yana da mahimmanci a tabbatar sun kasance masu gina jiki da cikawa.

Anan ga hanya mai sau huɗu don gina kyakkyawan salatin karin kumallo.

Mataki na 1: Nemi kayan abincin ku

Ganye masu ganye da kayan marmari na gishiri suna daga cikin ganyayyaki masu gina jiki da zaku iya samu, saboda haka suna yin babban tushe ga salatarku (,,).

Ganye masu ganye sun hada da kale, ganyen kore, alayyaho, kabeji, ganyen gwoza, ruwan kwalliya, latiyar romaine, chard na Switzerland, arugula, bok choy, da kuma koren ganye.

Kayan marmari na gishiri sun hada da farin kabeji, broccoli, Brussel sprouts, bok choy, da kabeji.

Kuna iya ɗaukar waɗannan ganye da kayan lambu mai gishiri tare da ƙarin kayan marmarin da kuka zaɓa. Gwada ɗauka daga launuka daban-daban, saboda wannan zai ƙara yawan shigarwar bitamin da ma'adinai. Barkono mai kararrawa, tumatir, da karas misalai ne masu kyau.

Mataki na 2: aara tushen furotin

Aara tushen furotin a cikin salatin karin kumallonku na da mahimmanci wajen rage yunwa da kiyaye cikakken abinci, tare da tallafawa ƙasusuwa masu lafiya da kiyaye ƙwayar tsoka (,,,).

Tushen furotin na dabbobi sun hada da abincin teku, kwai, nama, da kayan kiwo kamar cuku. Tushen tsire-tsire sun hada da tofu, tempeh, wake, wake, goro, tsaba, da wasu ƙwaya duka, kamar su quinoa.

Mataki na 3: Zabi wasu hadadden carbs

Carbs shine tushen man da jikinka ya fi so. Ara wasu zuwa salatin kumallo abu ne mai kyau, saboda wannan na iya taimaka muku kuzari har zuwa abincinku na gaba.

Za'a iya raba carbs zuwa sugars, sitaci, da zaren. Ka tuna cewa sugars ana ɗaukarsu sassauka masu sauƙi kuma galibi suna da alaƙa da kiba, cututtukan zuciya, da kuma ciwon sukari na 2, musamman lokacin da ake sarrafa su ().

A gefe guda, sitaci da zare suna hadaddun. An narkar da su a hankali, wanda zai iya inganta lafiyayyun matakan suga ().

Zai fi dacewa a fifita hadadden carbs kamar cikakkun hatsi, 'ya'yan itãcen marmari, kayan lambu, ko kayan lambu mai laushi a kan ƙananan ƙwayoyin cuta kamar hatsin da aka sarrafa, masu fasa, ko croutons.

Wasu lafiyayyun karafunan sun hada da dankalin hausa, apples, wake baƙar fata, da kuma squash butter.

Mataki na 4: Addara lafiyayyen mai

Fara kitse a cikin salatin karin kumallonku na iya taimaka wa jikin ku shan bitamin mai narkewa ().

Mafi kyaun tushen kitse sun fito ne daga dukkanin abincin tsirrai kamar avocados, zaituni, goro, da kuma kwaya. Waɗannan sun fi wadatar bitamin, ma'adanai, da mahaɗan shuka masu fa'ida fiye da mai mai ƙanshi kamar mai mai kayan lambu.

Don haka, sanya kayan ado na gida ta hanyar amfani da mai na tsire-tsire, kamar su zaitun, avocado, ko man flaxseed, suna da kyau madadin nau'ikan sayayyar da aka siya, waɗanda galibi suna ɗaukar gishiri ko sukari.

Salatin karin kumallo mai ƙoshin lafiya ya kamata ya haɗa kayan marmari da yawa, tushen furotin, ɗakunan karɓaɓɓu, da taɓa ƙoshin lafiya.

Sinadaran don kaucewa

Don gina salatin karin kumallo mai gina jiki mai yuwuwa, yi ƙoƙari ku haɗa da abinci da yawa da ake sarrafawa kaɗan gwargwadon iko yayin guje wa waɗanda aka sarrafa su da yawa.

Zai fi kyau a rage ko kawar da abubuwan da ke gaba:

• Soyayyen abinci, nama mai mai, da maye gurbin nama mai yalwar sodium. Wadannan zasu kara yawan kitse da gishiri a abincinku.
• Yawancin kayan salatin da aka siya. Wadannan suna ɗauke da sukari da gishiri yayin ƙarancin bitamin da ma'adinai.
• Candied ko gasasshen goro. Wadannan galibi ana sanya su cikin sikeli ko kuma suna ƙunshe da mai mai ƙima, saboda haka ya fi kyau a zaɓi ɗanye ko busasshen goro maimakon.
• Tace hatsi. Wannan ya hada da farin taliya, croutons, ko fasa, waɗanda ba su da zare, bitamin, da kuma ma'adanai.
• Dadi, busasshen 'ya'yan itace. 'Ya'yan itacen da aka bushe na iya zama lafiyayyen madadin' ya'yan itace. Koyaya, ya fi kyau a guji nau'ikan mai daɗi, saboda waɗannan fakitin yawan sukarin da ba dole ba.

Madadin haka, gwada zaɓar wasu abincin da aka ambata a babin da ya gabata.

Guji nama mai, soyayyen abinci, da sauran kayan abinci da aka sarrafa su yayin gina salatin kumallo.

Lafiyayyun karin kumallo na karin kumallo mai kyau

Salatin karin kumallo yana da sauƙin yin, abin ɗari-ɗari, kuma mai gamsarwa sosai. Anan ga wasu 'yan dabaru don samun wahayi zuwa gare ku.

• Salatin alayyafo-berry: tushen alayyafo, wanda aka cika shi da granola da aka yi da gida, goro, tangerines, flakes na kwakwa, da kuma blueberry vinaigrette
• Salatin Mexico: shukakkun tumatir roman wanda aka toka shi da dankalin hausa, wake wake, masara, barkono ja, salsa, da kayan ado na avocado
• Smoky salad arugula wanda aka cika shi da kifin kifin ko kuma tempeh, quinoa, cucumbers, 'ya'yan sesame, da ruwan lemon tsami
• Salatin-kwai Kale da aka toya shi da kwai da aka toya, cranberries, pecans, tumatir, da farfesun pita duka
• Cikakken-tofu salatin: gayayyun ganyen da aka zuba tare da butterut squash, apples, radishes, albasa, da tofu

Zaka iya rage lokacin shiryawa ta hanyar amfani da ganyen da aka riga aka wanke, kayan da aka riga aka yanka, da sauran kayan abinci.

Hakanan salatin karin kumallo yana da sauƙin ɗaukar tafiya. Kawai tabbatar an shirya kayan dabam don hana salatin ku zama mai laushi.

Salatin karin kumallo suna da yawa kuma suna da saukin yi. Kuna iya gwada haɗin salatin da aka bayyana a sama ko zaɓi abubuwan da kuka fi so.

Layin kasa

Salati na iya zama madaidaicin madadin abincin kumallan ku na yau da kullun.

Wadanda aka yiwa ado tare da abubuwan toyawa na iya bayar da fa'idodi da yawa, gami da ingantaccen narkewa, kariyar cuta, da rage nauyi.

Cika kwano da sabbin fruitsa fruitsan itace da kayan marmari, kuma tabbatar an haɗa da tushen hadadden carbs, furotin, da ƙoshin lafiya.

Idan kuna sha'awar girgiza abubuwan karin kumallon ku, salatin yana yin babban abincin safe.

Shirye-shiryen Abinci: Salatin Mara Lafiya