Amfanin Cin Ayaba

Wadatacce

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Sau da yawa ana tambayata matsayina kan ayaba, idan na ba su hasken kore sai wasu mutane su ce, “Amma ba kitso suke ba? Gaskiyar ita ce ayaba ita ce abinci mai ƙarfi na gaske-muddin ba ku wuce gona da iri akan girman rabo ba.

Wani binciken Jami'ar Jihar Appalachian, wanda ya kwatanta ayaba da abin sha a lokacin hawan keke, ya gano cewa ayaba tana ba da fa'idodi da yawa. Baya ga samar da antioxidants da ba a samun su a cikin abubuwan sha na wasanni, suna tara ƙarin abubuwan gina jiki da kuma haɗarin lafiya mafi kyau na sugars na halitta. A cikin binciken, ƙwararrun masu keken keke suna ɗibar ko dai kofi na abin sha mai wadatar carb ko saukar da rabin ayaba kowane minti 15 yayin tseren hanya na sa'o'i biyu da rabi zuwa uku. Samfuran jini da aka ɗauka kafin da bayan sun bayyana cewa masu hawan keke sun sami irin wannan tasirin aikin, da kuma babban canji a cikin dopamine-neurotransmitter wanda ke taka rawa a cikin motsi da yanayi-bayan cin ayaba. Wasu bincike kuma suna nuna cewa rashin isasshen dopamine na iya ɗaure kiba.

Amma ayaba ba ta 'yan wasa kawai ba ce. Duk da yake gaskiya ne cewa ayaba tana tattara adadin carbohydrates a kowane cizo fiye da sauran 'ya'yan itatuwa (saboda suna da ƙasa a cikin ruwa), babu buƙatar guje musu, koda kuwa kuna ƙoƙarin rage nauyi. Ayaba isasshen sinadarin potassium ne, muhimmin sinadari a jiki wanda, baya ga rage hawan jini, yana taimakawa goyan bayan tsoka kuma yana aiki azaman diuretic na halitta wanda ke rage ruwa da kumburin ciki. Yawan adadin bitamin B6 a cikin ayaba kuma yana taimakawa wajen kiyaye matakan sukari na jini mai kyau kuma yana da mahimmanci don samar da abubuwan jin daɗin jin daɗi kamar serotonin da norepinephrine. Ayaba kuma tana cike da fiber, wanda ke kara kuzari da kuma inganta lafiyar narkewar abinci.

Ƙarin labari mai daɗi: Ayaba tana da sauƙin haɗawa cikin abincin ku. A cikin sabon littafin, S.A.S.S. Kanku Slim, Na haɗa girke -girke na ayaba da yawa, gami da Green Tea da Vanilla Banana Almond Smoothie da Vanilla Almond Frozen Banana abun ciye -ciye. Hakanan suna cikin jerin 'ya'yan itacen da zaku iya amfani da su don gina abincinku ta amfani da ra'ayi na "yanki-yanki guda biyar" (abincin da aka yi daga takamaiman kayan samarwa, hatsi gabaɗaya, furotin mai ɗimbin yawa, kitse mai tsiro, da kayan yaji) .

Ga uku daga cikin abubuwan da na fi so na satiating amma slimming tushen karin kumallo da abubuwan ciye-ciye:

Budewar fuska AB&B

Yada yanki guda na gurasar hatsin da aka toashe kashi 100 tare da cokali 2 na man shanu na almond, sama tare da yanki na 5-inch na sliced ​​​​ayaba, yayyafa da kirfa na ƙasa, kuma ku ji dadin tare da kopin ice-sanyi Organic skim ko madara maras kiwo.

Banana muselix

Ninka ninkin inci 5 na yankakken ayaba cikin 6 oganci na yogurt na Girkanci mara nauyi ko madadin nondairy tare da kofi ɗaya na kwata wanda aka toshe hatsin hatsi, cokali 2 na yankakken yankakken ko yankakken kwayoyi, da girgiza mai ƙarfi na nutmeg ƙasa. Bada cakuda ta zauna a cikin firiji na dare don ƙarin dandano, ko daskare shi don morewa azaman madadin ice cream.

Banana ginger cakulan parfait

Narke kofin kwata -kwata na cakulan cakulan duhu, kamar Dagoba Chocodrops, wanda kashi 73 cikin ɗari ne. Ninka a cikin cokali 1 na ɗanɗano mai ɗanɗano mai ɗanɗano da ɗayan hidimar hatsin hatsin hatsi kamar Arrowhead Mills mai kumburin gero ko shinkafa mai launin ruwan kasa. Sanya cakuda cakulan tare da oz 6 na yogurt na Girkanci mara kitse ko madadin mara kiwo da wani yanki na inch 5 na yankakken ayaba.

Wadanne hanyoyi kuka fi so don jin dadin ayaba? Tura tunanin ku zuwa @cynthiasass da @Shape_Magazine.

Cynthia Sass ƙwararren masanin abinci ne wanda ke da digiri na biyu a kimiyyar abinci mai gina jiki da lafiyar jama'a. Ana yawan gani a gidan talabijin na kasa, ita ce a Siffa mai ba da gudummawar edita da mashawarcin abinci mai gina jiki ga New York Rangers da Tampa Bay Rays. Sabunta ta Jaridar New York mafi kyawun siyarwa shine S.A.S.S. Kanku Slim: Cin Nasara Sha'awa, Ruwa da Ruwa, da Rasa Inci.

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