10 musayar lafiya don ingantacciyar rayuwa

Wadatacce

• 1. Madarar shanu don madarar shinkafa
• 2. Chocolate foda ta carob
• 3. Abincin gwangwani ta daskarewa
• 4. Roba ta kwantena na gilashi
• 5. Na kowa ta organica fruitsan organica organican organicabi’a
• 6. lasagna gama gari ga zucchini lasagna
• 7. Abincin da aka soya shi ta soya ko nikakken abinci
• 8. Gishirin gama gari don gishirin ganye
• 9. Kayan yaji domin kayan yaji na gida
• 10. Kunsassun kayan ciye-ciye ta hanyar cukwi mai gida

Yin sauye-sauye masu sauki, kamar dakatar da shan madarar shanu don wani madara na kayan lambu da musanyar cakulan da koko ko carob, wasu halaye ne da ke inganta rayuwar da hana afkuwar cututtuka kamar su yawan cholesterol da ciwon suga. Amma ban da wannan, irin wannan musayar na iya zama da amfani don samun tsawon rai, lafiya da ƙoshin lafiya.

Dubi bidiyon da ke ƙasa waɗanda sune musayar lafiya guda 10 waɗanda masaniyar abinci mai gina jiki Tatiana Zanin ta ba da shawarar:

1. Madarar shanu don madarar shinkafa

Madarar shanu tana da mai mai yawa kuma mutane da yawa suna da wahalar narkewar lactose, suna mai da shi haƙuri don haka babban zaɓi shine maye gurbinsa da madarar shinkafa, madarar almond ko madarar oat, wanda zaku iya siyan shirye-shirye a babban kanti ko ku yi a gida.

Yadda ake yin: Tafasa lita 1 na ruwa sannan a ƙara kofi 1 na shinkafa a bar shi na awa 1 a ɗan ƙaramin wuta tare da rufin kwanon rufi. Bayan sanyi, sai a buge komai a cikin abin motsawa sannan kuma a kara cokali 1 na gishiri, cokali 2 na man sunflower, digo 2 na vanilla da zuma cokali 2.

2. Chocolate foda ta carob

Cakulan cakulan yana da wadataccen sukari, yana mai da shi mummunan zaɓi musamman ga waɗanda ke cin abinci ko waɗanda ke da ciwon sukari. Amma idan zaku iya musanya cakulan da aka shaya shi da ovomaltine, ko kuma ,an fure, waɗanda suma suna da kyau masu maye gurbin cakulan wanda yake da wasu mahimman kayan abinci mai gina jiki kuma bashi da maganin kafeyin. Bugu da kari, ba wanda zai lura da banbancin kuma kun kara yawan abinci. Ana iya amfani dasu a kowane girke-girke wanda asalinsa ya ƙunshi cakulan, ba tare da rasa launi ko dandano ba.

3. Abincin gwangwani ta daskarewa

Za'a iya musayar Peas da masarar gwangwani cikin ɗanyun wake da masara. A cikin abincin gwangwani, koyaushe akwai ruwa da gishiri don kiyaye abincin gwangwani cikin yanayi mai kyau. Sabili da haka, kyakkyawan zaɓi shine koyaushe fifita waɗanda suka zo a cikin daskararren fakiti, ko kuma yin abincin ku na daskararre. Amma ba duk abin da za'a iya daskarewa a gida ba, duba yadda ake daskare abinci ba tare da rasa abubuwan gina jiki ba.

4. Roba ta kwantena na gilashi

Kwantena filastik na iya ƙunsar sinadarai masu guba kamar su BPA kuma hanya mafi kyau don rage wannan haɗarin shine maye gurbin duk waɗanda kuke dasu a gida, tare da kwantena na gilashi, ko kuma tare da alamar ba ku da wannan sinadarin a cikin ƙirar sa. Bugu da kari, wadanda suke da gilashi sun fi sauki don tsaftacewa, ba su da datti, ba za a iya amfani da su don yin hidima a teburin ba.

5. Na kowa ta organica fruitsan organica organican organicabi’a

'Ya'yan' ya'yan itace sun fi tsada, amma kiwon lafiya ba shi da kima, duk da cewa ba su da kyau a ido, sun fi lafiya kuma suna cike da abubuwan gina jiki. Sinadaran da aka yi amfani da su a cikin ƙasa da tsire don ba da tabbacin manyan abubuwan da ake samu da ƙananan farashi da ke tarawa cikin ƙwayoyin halitta tsawon shekaru kuma lalacewa da sakamakon ba zai yiwu a auna su ba.

6. lasagna gama gari ga zucchini lasagna

Za a iya maye gurbin taliyar lasagna da muke saya a babban kanti da yankakken zucchini, wanda ban da kasancewa zaɓi na rashin kalori, ya fi lafiya. Idan baku son zucchini ko kuma idan har yanzu ba ku da ƙarfin hali don canza lasagna gargajiya don ɗayan tare da kayan lambu, ci gaba da ci gaba. Kuna iya yin lasagna ta hanyar ƙara Layer 1 na kullu sannan a kan makami na gaba, sanya yankakken zucchini don ku saba da dandano.

7. Abincin da aka soya shi ta soya ko nikakken abinci

Wannan na gargajiya ne, amma kusan duk abincin da aka soya ana iya gasasa shi ba tare da rasa dandano ba. Don haka, zabi don gasashen, da aka yi akan farantin tare da ƙaramin man zaitun ko ma da ɗan ruwa ko saka komai a cikin tanda. Idan kuna tunanin cewa abincin bashi da "launin ruwan kasa" a cikin tanda, lokacin da ya kusan shiryawa, yi amfani da mai mai fesawa kuma bari yayi launin ruwan kasa na fewan mintoci kaɗan.

8. Gishirin gama gari don gishirin ganye

Gishirin gama gari yana dauke da babban sinadarin sodium kuma saboda haka ya kamata a sha shi kadan. A Brazil matsakaicin adadin yawan amfani da gishiri a kullum ya ninka wanda Hukumar Lafiya ta Duniya ta bada shawara saboda haka kowa na bukatar rage cin gishirin don kaucewa matsalolin zuciya a nan gaba.

Yadda ake yin: Sanya gram 10 na: Rosemary, basil, oregano, faski da gishiri 100g a cikin kwandon gilashi.

9. Kayan yaji domin kayan yaji na gida

Shiryayyun kayan yaji da muka samu a babban kanti suna da amfani kuma masu dadi, amma suna cike da gubobi wadanda suke cutar da kowane irin abinci. Suna da arzikin sodium kuma saboda haka suna son riƙe ruwa kuma saboda haka suna da haɗari musamman ga waɗanda ke da cutar hawan jini ko kuma masu fama da kumburi.

Yadda ake yin:Ki yanka albasa, tumatir, tattasai, tafarnuwa sannan kiyi amfani da parsley da chives dan samun karin dandano, sai ki kawo komai a wuta kadan, ki barshi ya dahu. Da zarar an shirya, rarraba a cikin kwanon kankara kuma daskare.

10. Kunsassun kayan ciye-ciye ta hanyar cukwi mai gida

Yana da rahusa da lafiya sosai don yin dankalin turawa, apple ko kwakwalwan pear a gida. Ba kwa buƙatar sayan kayan kwalliya da cukwi mai cike da mai da gishiri a babban kanti, idan kuna iya girke-girke masu daɗi da lafiya, wadatacce cikin bitamin wanda zai taimaka wa jikinku aiki koyaushe kuma har yanzu yana adana wasu adadin kuzari kuma yana cin ƙananan mai. Hakanan yana da kyau karɓar abokai a gida.

Yadda ake yin: Kawai yanke abincin da kuke so sannan ku ɗora akan lemun tsami sai ku sanya shi a cikin murhu na tsawan minti 20, har sai ya dahu sosai kuma ya dahu. Don ƙara ƙarin ɗanɗano, toɗa shi da gishirin ganye. Duba ƙarin cikakkun bayanai akan girke-girke na ɗanɗano dankalin turawa nan.