Tebur Abincin Abinci

Wadatacce

• Rukuni na 1 - Abincin da aka sake
• Rukuni na 2 - Kayan lambu
• Rukuni na 3 - Nama da kwai
• Rukuni na 4 - Madara, cuku da mai
• Rukuni na 5 - hatsi
• Rukuni na 6 - 'Ya'yan itãcen marmari
• Fa'idodi da rashin amfani

Tebur na Abincin Abinci yana kawo maki ga kowane abinci, wanda dole ne a ƙara shi ko'ina cikin yini har sai yawan adadin maki da aka ba da izinin rage nauyin nauyi ya kai. Yin wannan ƙidayar yana da mahimmanci don ƙididdige yawan abincin da zaku ci a kowane abinci, saboda ba a ba shi izinin wuce jimlar jimlar ranar ba.

Don haka, ya zama dole a sami teburin abubuwan abinci don tuntuba duk lokacin da kuka ci abinci ko shirya menu na ranar, hada abinci don maki ya ba da damar cin abinci mai inganci kuma hakan zai taimaka wajan rage nauyi. Duba yadda ake lissafin jimlar maki da aka yarda a kowace rana.

Rukuni na 1 - Abincin da aka sake

Wannan rukunin ya kunshi abinci wanda bashi da kusan adadin kuzari, saboda haka basa kirga maki a cikin abincin kuma ana iya cin su yadda suke so a cikin yini. A cikin wannan rukuni akwai:

• Kayan lambu: chard, watercress, seleri, latas, kelp, almond, caruru, chicory, kale, Brussels sprouts, fennel, endive, alayyafo, ganyen gwoza, jiló, gherkin, turnip, kokwamba, barkono, radish, kabeji, arugula, seleri, taioba da tumatir;
• Kayan yaji: gishiri, lemun tsami, tafarnuwa, vinegar, kore wari, barkono, ganyen bay, mint, kirfa, cumin, nutmeg, curry, tarragon, Rosemary, ginger da horseradish;
• Drinksananan abubuwan sha kalori: kofi, shayi da lemun tsami ba tare da sukari ba ko mai daɗi tare da zaƙi, sodas na abinci da ruwa;
• Danko mara Sugar da alewa.

Ana iya amfani da kayan lambu a cikin wannan rukunin don ƙara yawan abinci da kawo ƙarin koshi, saboda suna da wadataccen fiber.

Rukuni na 2 - Kayan lambu

Kowane cokali 2 cike da kayan lambu a cikin wannan rukuni suna kirga maki 10 a cikin abincin, kuma sune: farin kabeji, ɗanyen fis, zuciyar dabino, okra da koren wake.

Rukuni na 3 - Nama da kwai

Kowane irin nama yana da kimar maki 25, yana da mahimmanci a kula da yawan nau'in nama:

Rukuni na 4 - Madara, cuku da mai

Wannan rukuni ya haɗa da madara, cuku, yogurts, man shanu, mai da mai, kuma ƙimar su na iya bambanta kamar yadda aka nuna a tebur mai zuwa:

Rukuni na 5 - hatsi

Wannan rukuni ya hada da abinci irin su shinkafa, taliya, wake, hatsi, burodi da kuma tapioca.

Rukuni na 6 - 'Ya'yan itãcen marmari

Tebur mai zuwa yana nuna adadin maki ga kowane hidimar 'ya'yan itace:

Fa'idodi da rashin amfani

Wannan abincin yana da fa'ida ta ba da damar amfani da kowane irin abinci, gami da zaƙi da soda, amma muddin ana girmama darajar maki. Wannan kuma yana taimaka wajan kasancewa cikin nutsuwa a cikin abinci na tsawon lokaci, saboda iya cin abinci mai amfani da caloric da abinci mai daɗi yana kawo jin daɗin cewa ba duk nishaɗin abincin yake kawowa ba.

Koyaya, rashin fa'idarsa shine cewa mayar da hankali ga abincin kawai akan yawan adadin kuzari, ba hanyar da mutum zai koya samun daidaitaccen abinci ba, yana fifita amfani da abinci mai ƙoshin lafiya da daidaita abubuwan gina jiki cikin yini.