17 Gaggauta da Lafiyayyen Kayan Ganyayyaki

Wadatacce

• 1. Nut butter da witha fruitan itace
• 2. Sandun sandar
• 3. Barkono mai kararrawa da hummus
• 4. gasashen kaji
• 5. Gulbi
• 6. Goro
• 7. Yogurt tare da 'ya'yan itace
• 8. Kale kwakwalwan kwamfuta
• 9. Cuku cuku
• 10. Koren santsi
• 11. Gasashe edamame
• 12. Haɗin hanya
• 13. 'Ya'yan kabewa
• 14. Oatmeal
• 15. boiledanyen ƙwai
• 16. Guacamole da plantain chips
• 17. Kwallan makamashi na gida
• Layin kasa

Zaɓin abinci mai gina jiki don morewa a cikin yini shine babban ɓangaren kowane abinci mai ƙoshin lafiya - gami da abincin ganyayyaki.

Abin baƙin ciki, yawancin abinci mai sauƙi da sauƙi masu sauƙi suna ba da ƙarancin abinci mai gina jiki ban da ƙarin adadin kuzari, sodium, da ƙarin sukari.

Har yanzu, nemo zabin kayan cin ganyayyaki masu sauki, masu daukewa, da kuma gina jiki ba lallai ya zama kalubale ba.

Anan akwai ra'ayoyi 17 masu sauri da lafiya da lafiyayyen ganyayyaki.

1. Nut butter da witha fruitan itace

Haɗa 'ya'yan itacen da kuka fi so tare da man goro yana ba da sauƙi, cikewa, da saurin abun ciye-ciye wanda za ku iya morewa ko'ina.

'Ya'yan itãcen marmari kamar su apụl, ayaba, da kuma strawberries ana ɗora su tare da antioxidants kuma suna da babban zare wanda zai taimaka muku ku ji cike tsakanin manyan abincinku ().

A halin yanzu, man goro - kamar almond, gyada, ko man shanu - suna ba da adadin ƙwaya mai ƙoshin lafiya da ƙoshin lafiya.

2. Sandun sandar

Unƙun sandun cuku ɗan kwalliya ne mai sauƙi kuma mai sauƙi don taimakawa da ƙarancin sha'awar tafiya.

Kodayake ainihin bayanin abinci mai gina jiki ya bambanta dangane da alama da nau'in cuku, sandunan cuku yawanci suna ba da gram 5-7 na furotin a cikin hidimar ounce 1 (gram 28).

Protein shine mafi yawan kayan abinci mai gina jiki, yana mai da cuku kyakkyawan zabi don gamsar da abun cin ganyayyaki ().

Wannan abun ciye ciye kuma kyakkyawan tushe ne na alli, mahimmin ma'adinai wanda ke taimakawa ƙarfafa ƙasusuwa da haƙori ().

3. Barkono mai kararrawa da hummus

Barkono mai kararrawa tare da hummus shine lafiyayye, madadin tsirrai zuwa kwakwalwan gargajiya da tsoma.

Barkono mai ƙararrawa ba wai kawai samar da gamsarwa mai gamsarwa kamar kwakwalwan kwamfuta ko masu fasa kwayoyi ba amma har ila yau suna da ƙarancin adadin kuzari kuma suna ƙunshe da ƙarin fiber, bitamin C, da bitamin A.

Ari da, tsoma su cikin hummus na iya taimakawa haɓaka haɓakar furotin da zare yayin rage cin abincin kalori kaɗan.

4. gasashen kaji

Chickpeas suna dauke da furotin, zare, da bitamin da kuma ma'adanai kamar manganese da folate.

Mafi kyau duka, gasasshiyar kaza tana da sauƙin yi a gida ta jefa cookedanyen daɗaɗɗen da man zaitun da zaɓin kayan ƙanshi ko kayan ƙanshi kafin a toya su a 400 ° F (200 ° C) na mintina 20-30.

Barkono Cayenne, garin tafarnuwa, garin barkono, cumin, kirfa, da kuma nutmeg duk zaɓi ne mai ɗanɗano don taimakawa ɗanɗano kaji.

5. Gulbi

Popcorn abinci ne mai gina jiki, mai ƙarancin kalori wanda shine babban tushen ma'adanai phosphorus, magnesium, da tutiya.

Har ila yau, yana cikin manganese - ma'adinai da ke cikin narkewa, aikin rigakafi, samar da makamashi, da lafiyar kwakwalwa ().

Tabbatar zaɓar popcorn mai iska sama da wanda aka riga aka shirya ko nau'ikan microwave, waɗanda galibi ake cika su da ƙarin adadin kuzari, mai, da sodium.

Don ƙarin ɗanɗano, gwada ɗanɗano popcorn na iska tare da paprika, albasa foda, mai cin ganyayyaki Parmesan, ko faski.

6. Goro

Kwayoyi - kamar almond, goro, cashews, da pistachios - suna ba da ɗimbin mahimman abubuwan gina jiki, gami da ƙwayoyin rai masu ƙoshin lafiya, zare, sunadarai, magnesium, baƙin ƙarfe, da alli.

Bugu da ƙari, kasancewa mai ɗimbin abinci mai gina jiki, bincike ya nuna cewa ƙara ƙwayoyi a cikin abincinku na iya rage haɗarin kamuwa da cututtukan zuciya, hawan jini, ciwon sukari, da wasu nau'o'in cutar kansa kamar ta sankarau mai launi ()

Koyaya, ka tuna cewa kwayoyi suna da yawan kuzari, don haka ka more su cikin matsakaici kuma ka tsaya kusa da ounce 1 (gram 28) a wani lokaci a matsayin wani ɓangare na ƙoshin lafiya.

7. Yogurt tare da 'ya'yan itace

Wadatacce a cikin furotin, alli, bitamin B12, da potassium, yogurt kyakkyawan zaɓi ne na cin ganyayyaki.

Hada yogurt tare da apples, berries, ayaba, inabi, ko kuma nau'in 'ya'yan itacen da kuka fi so na iya taimakawa wajen cin abincin ku na fiber, bitamin C, da kuma masu yaki da cuta ().

Bincika iri iri, mara dadi don rage yawan shan sugars da amfani da kirfa kadan, zuma, ko maple syrup don inganta dandano a zahiri.

8. Kale kwakwalwan kwamfuta

Sauran kwakwalwan kwamfuta hanya ce mai sauƙi kuma mai sauƙi don matse yawan ganyayyaki a cikin abincinku na yau da kullun.

Kale shine tushen ingantaccen bitamin C da A - mahimman abubuwan gina jiki waɗanda ke cikin aikin rigakafi da rigakafin cututtuka (,).

Gwada yin kabeji na kale a gida ta hanyar jefa kale da man zaitun da gishirin teku, sannan yin burodi a 275 ° F (135 ° C) na mintuna 15-20 har sai ya huce. Kalli su da kyau, domin zasu iya konewa cikin sauki.

9. Cuku cuku

An yi shi ne daga naman madarar shanu - wanda ake hadawa da madara mai daskarewa ta hanyar sanya acid a madara - cuku na gida shine sinadarin kiwo mai dauke da sinadarin protein mai matukar yawa a cikin sinadarin phosphorus, selenium, da bitamin B12.

Har ila yau babban tushe ne na alli, muhimmin abinci mai gina jiki wanda ke taka muhimmiyar rawa wajen samuwar ƙashi, aikin tsoka, da ɓoyewar hormone ().

Cuku na gida yana da ɗanɗano mai ɗanɗano wanda za'a iya jin daɗin kansa ko haɗe shi da 'ya'yan itatuwa kamar ayaba, kankana,' ya'yan itace, da abarba.

A madadin haka, zaku iya haɗa cuku a gida tare da man zaitun da yayyafa gishiri da barkono baƙi don ɗanɗano mai ɗanɗano mai ɗanɗano.

10. Koren santsi

Green smoothies na iya zama hanya mai sauri da sauƙi don dacewa da extraan ƙarin hidimar kayan lambu a cikin abincinku yayin haɓaka haɓakar fiber, bitamin, ma'adanai, da antioxidants.

Kodayake yawanci ana sanya shi da ɗanyen ganye mai ƙanshi kamar kale ko alayyafo, sauran fruitsa fruitsan itace, kayan marmari, da kayan haɗi ana iya ƙara su kuma. Misali, gwada karas, seleri, beets, berries, ayaba, chia tsaba, ko flax flax.

Hakanan zaka iya haɗuwa a cikin furotin furotin na ganyayyaki kamar whey, pea, hemp, ko furotin shinkafa mai ruwan kasa. Waɗannan na iya sa ka ji daɗi na tsawon lokaci da tallafawa ci gaban tsoka da kula da sukarin jini (,,).

11. Gasashe edamame

Edamame waken soya ne waɗanda aka girbe kafin su girma. Za a iya dafa su, a dafa su, ko kuma a soya su don ƙirƙirar ɗanɗano da abinci mai ci-da-ci.

A hakikanin gaskiya, edamame da aka dafa ya tattara gram 8 na zare da gram 18 na furotin mai tushen tsire a cikin kofi 1 (gram 155) kuma yana ɗauke da adadin magnesium, baƙin ƙarfe, da bitamin C.

Edamame yana da kwarjini sosai kuma ana iya siyan shi a cikin fakitoci masu shirye-shiryen ci ko gasa a 400 ° F (200 ° C) na mintina 30-40 tare da Parmesan mai cin ganyayyaki, tafarnuwa, barkono, ko paprika don gamsar da ɗanɗano a gida. .

12. Haɗin hanya

Hannun hanya yana da sauƙi, kayan ciye-ciye masu cin ganyayyaki galibi waɗanda ake yi da kwayoyi, iri, da busassun 'ya'yan itace.

Abun šaukuwa ne, mai daɗi, mai lafiya, kuma mai ma'ana, kuma kuna iya tsara shi don dacewa da abubuwan da kuke so.

Kwayoyi, tsaba, busassun 'ya'yan itace, kwakwa, da dukkan hatsi kamar puffed shinkafa ko popcorn wasu' yan misalai ne na sinadarai masu gina jiki da zaku iya amfani da su don kera ku da kuma tsara tsararrun hanyoyinku.

13. 'Ya'yan kabewa

'Ya'yan kabewa sune babban tushen abinci mai mahimmanci, gami da furotin da fiber.

Hakanan suna da wadataccen sinadarin magnesium, wata kwayar halittar abinci da ake bukata domin rage jijiyoyin jiki, tsarin hawan jini, aikin jijiya, da kuma hada DNA ().

Kuna iya gasa astakinan kabewa a gida ta jefa su da man zaitun, gishiri, da kayan ƙamshi, sannan a dafa a 350 ° F (175 ° C) na mintuna 20-30 ko har sai da launin ruwan kasa.

14. Oatmeal

Kodayake galibi ana rarraba shi azaman abincin karin kumallo, ana iya jin daɗin oatmeal kowane lokaci na rana azaman cikawa da abinci mai gina jiki.

Oats na dauke da wani nau'in zare da ake kira beta-glucan, wanda ake ganin zai inganta ragin kiba da inganta matakan cholesterol, kula da sukarin jini, da hawan jini ().

Bump daɗin ɗanɗano na oatmeal ɗinku tare da toffings kamar goro, tsaba, busassun 'ya'yan itace,' ya'yan itace, kirfa, ko man shanu.

15. boiledanyen ƙwai

Eggswai dafaffun ƙwai na iya zama lafiyayyen abinci mai gina jiki mai ƙoshin ganyayyaki don taimaka muku ku ji daɗi tsakanin abinci.

Baya ga kasancewa babban tushen furotin, ƙwai mai dafaffun ƙwayoyi kuma suna cike da selenium, bitamin A, da bitamin B.

Nazarin kuma ya ba da shawarar cewa cin ƙwai na iya rage yunwa don tallafawa ƙimar nauyi da haɓaka matakan jini na HDL (mai kyau) cholesterol da antioxidants (,,).

16. Guacamole da plantain chips

Haɗa kwakwalwan ayaba tare da guacamole hanya ce mai sauƙi don haɓaka yawan ƙwayoyinki masu ƙoshin lafiya yayin biyan buƙatunku na cin abincin gishiri mai gishiri.

Abubuwan avocados a cikin guacamole suna da yawa a cikin ƙwayoyin mai, wanda aka nuna yana ƙara yawan cholesterol na HDL (mai kyau) kuma yana rage matakan triglyceride. Hakanan sune babban tushen potassium, bitamin C, da bitamin B6 ().

Ari da, kwakwalwan ayaba suna da sauƙi a yi a gida kuma ana iya yin suya maimakon soyayyen don ƙarin lafiya mai kyau ga sayayyen dankalin turawa da aka saya.

A sauƙaƙa a jefa filayen da aka yanka da man zaitun da kayan ƙamshi kuma a yi gasa a 400 ° F (200 ° C) na mintina 15-20 - ko kuma har sai plantain ɗin sun yi launin ruwan kasa.

17. Kwallan makamashi na gida

Kwallan kuzari zaɓi ne mai sauƙi na ciye-ciye da za ku iya yi a gida ku tsara tare da zaɓin abubuwan da ke gina jiki.

Gwada ƙara goro da tsaba a cikin kuzarin kuzarin ku don taimakawa haɓaka haɓakar sunadarai, zare, da ƙoshin lafiya mai lafiya (,).

'Ya'yan itacen da aka bushe, bishiyoyin cacao, da zuma zabi ne mai kyau don kara dandano da sinadarin antioxidant na abincinku (,,).

Don farawa, ƙara abubuwa zuwa injin sarrafa abinci da bugun jini har sai cakuda ya yi laushi. To, mirgine cikin ƙwallan kuma sanya a cikin firiji don saitawa na mintuna 10-15 kafin jin daɗi.

Layin kasa

Ciki har da nau'ikan abinci mai kyau a cikin abincinku na iya taimaka muku ci gaba tsakanin cin abinci yayin matsewa a cikin extraan ƙarin abubuwan gina jiki.

Abin farin ciki, akwai yalwar abincin ganyayyaki da za a zaɓa daga - duk waɗannan suna da gina jiki, sauƙi shirya, kuma mai daɗi.

Don farawa, kawai zaɓi ofan abubuwan da kukafi so kuma ku more yayin ɓangare na lafiyayyen, cin abinci mai cin ganyayyaki sosai.

Duk bayanan abinci mai gina jiki don abincin da aka jera a cikin wannan labarin daga.