Girgizawar gida 6 don rage kiba

Wadatacce

• 1. Creamy yogurt bitamin
• 2. Ayaba mai laushi da man gyada
• 3. Vitamin daga gwanda da oat bran
• 4. Açaí protein mai gina jiki
• 5. Kirim mai tsami kiwi da strawberry smoothie
• 6. Koko mai santsi tare da hatsi

Shan bitamin da aka yi a gida hanya ce mai kyau don tsayawa kan rage asarar abinci mai rage lokaci da kuɗi. A cikin bitamin yana yiwuwa a gauraya abinci don samun muhimman abubuwan gina jiki don saurin saurin kuzari da kuma son rage nauyi.

Kyakkyawan bayani shine koyaushe ƙara abinci mai wadataccen fiber a cikin girgizawar gida, kamar su chia, flaxseed da oat bran, saboda suna ba ku ƙarin koshi da taimako don rage ƙimar glycemic na abincin. Yana da mahimmanci kada a dandana bitamin da sukari ko zuma, don kar a ƙara yawan adadin kuzari da samar da mai a jiki.

Anan akwai kyawawan haɗuwa 6 na girgiza na gida.

1. Creamy yogurt bitamin

Wannan bitamin kusan 237 kcal ne kuma ana iya amfani dashi azaman abun ciye-ciye na yamma ko azaman wasan motsa jiki.

Sinadaran:

• 1 daskararren ayaba
• 5 g na strawberries
• 120 g na nonfat a fili yogurt
• 1 tablespoon na sunflower tsaba

Yanayin shiri:

Cire ayabar daga injin daskarewa kuma ta doke duk abubuwan da ke cikin mahaɗin ta yin amfani da aikin bugun jini har sai daskararren ayabar ta murƙushe ta zama cream.

2. Ayaba mai laushi da man gyada

Wannan bitamin yana da kimanin 280 kcal da 5.5 g na zare, wanda ke sa shi cika kuma yana inganta aikin hanji, yana mai da shi babban zaɓi don aikin motsa jiki.

Sinadaran:

• Ayaba 1
• 200 ml na skimmed ko madara mai lambu
• 1 tablespoon gyada man shanu
• Cokali 2 na chia

Yanayin shiri:

Duka dukkan abubuwan da ke ciki a cikin abun sha na sha da ice cream.

3. Vitamin daga gwanda da oat bran

Vitamin na gwanda yana da 226 kcal da 7.5 g na zare, kasancewa na musamman don taimakawa cikin aikin hanji, yaƙi kumburin ciki da rashin narkewar abinci, yana taimakawa bushe ciki. Ana iya amfani dashi don karin kumallo ko abincin rana.

Sinadaran:

• 200 ml na madara mara kyau
• Gwanda yanka 2 na sirara
• 1 teaspoon chia
• 1 tablespoon na oat bran
• 1 teaspoon na flaxseed

Yanayin shiri:

Duka dukkan abubuwan da ke ciki a cikin abun sha na sha da ice cream.

4. Açaí protein mai gina jiki

Vitamin acai yana da kusan 300 kcal kuma fiye da 30 g na sunadarai, yana mai da shi babban zaɓi don kunna metabolism da kuma hanzarta dawo da tsoka a cikin aikin bayan.

Sinadaran:

• 200 ml na madara mara kyau
• Kayan 1 na furotin whey mai dandano
• 100 g ko 1/2 açaí maras sukari
• Ayaba 1

Yanayin shiri:

Duka dukkan abubuwan da ke ciki a cikin abun sha na sha da ice cream.

5. Kirim mai tsami kiwi da strawberry smoothie

Wannan bitamin yana da kimanin 235 kcal da 4 g na zare, suna da kyau don inganta narkewa saboda kasancewar mint. Kyakkyawan zaɓi shine amfani dashi don karin kumallo.

Sinadaran:

• 1 kiwi
• 5 strawberries
• 1 tablespoon na oat bran
• 170 g ko 1 ƙaramin tulu na yogurt na fili
• 1/2 man shanu gyada
• ½ cokali na ganyen na'a na'a

Yanayin shiri:

Duka dukkan abubuwan da ke ciki a cikin mahaɗin kuma ɗauki ice cream.

6. Koko mai santsi tare da hatsi

Abincin da yafi dacewa don musaya don girgiza shine karin kumallo ko abincin dare kuma, sabili da haka, ana ba da shawarar zaɓi ɗaya ko ɗayan. Zaɓin shan girgiza fiye da sau ɗaya a rana baya bada garantin adadin abubuwan gina jiki da ake buƙata na yau kuma zai iya cutar da jiki.

Sinadaran

• Gilashin 1 na madarar shanu madara ko madara mai lambu
• Cokali 1 na koko koko
• 2 tablespoons na flaxseed
• Cokali 1 na sesame
• 1 tablespoon hatsi
• 6 murabba'ai kankara
• 1 daskararren ayaba

Yanayin shiri

Duka duka abubuwan da ke ciki a cikin injin hade sannan sai ku sha. Yana yin kusan 300 ml.

Don cimma buri mai ɗorewa, ana kuma ba da shawarar a ci da kyau, a guji samfuran masana'antu, soyayyen abinci, kitse da kayayyaki irin su burodi, waina da burodi, ban da yin wasu nau'ikan motsa jiki a kai a kai. Duba yadda ake cin abinci mai kyau don rage kiba.