Abincin hunturu Zaku Iya Janye Kai tsaye daga Kayan Aikin ku

Wadatacce

• Miyan Kayan lambu na Jan wake
• Salmon Salad Pitas
• Creamy Italian White
• Miyar wake
• Salatin Masara da Baƙi
• Curried Tofu da Quinoa
• Soba Noodles tare da
• Cucumbers na yaji
• Lemon Tuna da
• Butter Beans
• Bita don

Sayen kayan gwangwani da yawa na iya zama kamar ɗan ɓacin rai, Doomsday Prepper-ƙoƙarce-ƙoƙarce, amma babban akwati mai kayatarwa na iya zama aminin masu cin abinci lafiya-muddin kuna zabar abubuwan da suka dace. Yawancin kayayyakin gwangwani sanannen bama-bamai ne, waɗanda ba kawai ke haifar da kumburin da ba a farantawa ba amma har da hawan jini, da sauran abubuwan da ba za su lalace ba suna ɗauke da kitse mai ƙima ko abin tambaya-kuma galibi ba a iya bayyanawa-masu kiyayewa.

Tare da ɗan jagorar siyayya da waɗannan girke-girke daga Anthony Stewart, babban shugaba a Pritikin Longevity Center a Miami, FL, duk da haka, zaku iya cin abinci mai ƙoshin lafiya, ƙarancin sodium ko abincin dare ba tare da ɓata lokaci ba. kusan an tabbatar da samun a hannu.

Miyan Kayan lambu na Jan wake

Yayin da za ku iya ɗaukar ɗaya daga cikin zaɓuɓɓukan miya da aka riga aka yi da wake da kayan lambu a kan manyan kantunan ku, yin miya naku yana da sauƙi-kuma yana da kyau ga lafiyar ku. Sigogin gida suna da kusan miligram 100 na sodium ko perasa da hidimar 2-cup. Sabanin haka, irin wannan taimakon da ake yi na miya na gwangwani da yawa yana ɗauke da ɗimbin ɗimbin ɗimbin ɗimbin ɗimbin ɗimbin ɗimbin ɗimbin ɗimbin ɗimbin ɗimbin damuwa idan aka yi la’akari da cewa masana kiwon lafiya sun ba da shawarar a ci fiye da miligram 1,500 na sodium. ga dukan yini. Waken da ke cikin wannan kwanon an ɗora shi da jerin kayan wanki na abubuwan gina jiki masu fa'ida, gami da ƙarancin furotin mai cin ganyayyaki, fiber, antioxidants, da hadaddun carbs.

Kwatance: A cikin tukunyar miya, haɗa 1 na iya zubar da jan wake da ba a ƙara gishiri da shi ba, kofuna 4 na ruwan 'ya'yan itace mai ƙarancin sodium (kamar RW Knudsen Very Veggie Low-Sodium), 2 zuwa 3 teaspoons oregano ko kayan yaji na Italiya, da kofuna 2 yankakken kayan lambu (duk wani abu da ke zaune a cikin injin firiji, kamar karas, seleri, da albasa, yana aiki). Ku zo zuwa tafasa da simmer har sai kayan lambu suna da taushi, kimanin mintuna 10 zuwa 15. Yana yin kusan 4-kofuna abinci.

Salmon Salad Pitas

Fresh kifi shine mafi kyau lokacin da kuke son fillet don abincin dare, amma don saurin sandwiches da salads, gwangwani ko aljihu shine hanyar tafiya. Har yanzu kuna samun lafiyan omega-3s na zuciya, wanda kuma aka gano yana rage yunwa. Kuna damu game da sinadarai masu cutarwa a cikin kifi? Salmon, musamman kifin kifi, yana da ƙananan matakan mercury, binciken ya nuna. Ƙara albasa don crunch, cizo (jiƙa su cikin ruwan sanyi kafin ku ƙara idan ba ku son cizo da yawa), da quercetin, antioxidant wanda zai iya rage haɗarin cutar kansa da rage kumburin ciki.

Kwatance: A cikin kwano mai matsakaici, haɗa 4 oganci gwangwani low-sodium salmon (drained), 1 tablespoon nonfat mayonnaise, 1/2 teaspoon bushe dill, 2 zuwa 3 tablespoons finely yankakken albasa, da 1/2 kofin sliced ​​kokwamba. Yi hidima a cikin alkama na alkama ko a saman gado na letas idan kuna yanke carbs. Yana yin kusan 2 servings.

Creamy Italian White

Miyar wake

Kyawun wake shi ne su ma suna aiki azaman mai kauri a cikin miya, suna ba shi wadataccen abu, mai tsami, tsagewar haƙora ba tare da amfani da kirim mai nauyi ko ƙara wani mai ba. Wannan girke-girke ya hada da escarole, wani kayan lambu mai shahara a cikin abincin Italiyanci, amma kunshin yankakken yankakken alayyafo-wani kayan aiki mai wuyar gaske "abincin abinci" wanda ke da kyau a yi a kan ayyukan hannu kamar yadda ya kamata. Ganyen duka manyan abinci ne, masu ɗauke da antioxidants, fiber, da sauran muhimman abubuwan gina jiki waɗanda ke rage haɗarin manyan cututtuka da suka haɗa da ciwon daji, cututtukan zuciya, da ciwon sukari.

Kwatance: Cokali cokali 2 na wake cannellini daga gwangwani 14 na gishirin da babu gishiri da aka ajiye a gefe. Puree sauran wake. A cikin kwanon rufi mai matsakaici, sauté 5 cloves yankakken tafarnuwa har sai da haske. Ƙara kofuna 2 maras-sodium kaza ko broth kayan lambu da 1 head escarole, finely yankakken. Simmer na kusan mintina 15, ko don dandano. Ki zuba wake mai tsafta da jajayen barkono da barkono baƙar fata don ɗanɗana, sannan a dafa tsawon minti ɗaya. Yana yin kusan 2 2-kofin servings.

Salatin Masara da Baƙi

Ba za a iya jaddada fa'idodin abinci mai fiber mai yawa ba: Yana kiyaye ku na yau da kullun, ba shakka, amma kuma yana rage cholesterol kuma yana rage haɗarin ciwon daji na hanji. Bugu da ƙari, abinci irin su masara da wake suna cika ku da sauri don ku rage cin abinci fiye da kowa, mabuɗin don hana karuwar nauyin hunturu mai ban tsoro. Tabbacin cewa fiber a zahiri yana ɗanɗana (kuma yana da kyau), wannan cakuda mai launi yana da kyau azaman gefe lokacin da aka yi masa ado da ciyayi kamar su cilantro ko faski mai leɓe, ko jefa shi cikin koren salatin tare da daskararriyar kaji da kuma shirya abincin rana a ofis. Kuma yayin da salsa na iya zama kamar lokacin bazara, yana da babban kayan girki na lokacin hunturu, yana ƙaruwa da rigakafin bitamin C don kawar da mura da lycopene, antioxidant wanda zai iya rage haɗarin bugun jini. Kawai duba matakan sodium kamar yadda wasu samfuran ke da karimci da gishiri.

Kwatance: Hada 1 baƙar fata ba tare da gishiri ba, 1 gwangwani na masara, 1/2 kofin yankakken koren albasa, da 1 kofin salsa. Ninki biyu (ko ma sau uku) abubuwan sinadaran idan kuna so ku yi da yawa. Yi hidima azaman salatin ko kan burodin tortilla da aka gasa tare da ɗan grated, cuku cheddar mai inganci don walima. Yana yin kusan 4 1-kofin servings.

Curried Tofu da Quinoa

Ah quinoa. Wannan hatsi mai lafiya, mai daɗi, mai gamsarwa (lafiya, a zahiri iri) yana sanya farar shinkafa kunya tare da furotin sau biyu da ƙarin gram 2 na fiber kowace hidimar rabin kofin. Kuma duk da matsayin sa na babban abincin du jour, muna son shi da yawa don bayyana cewa ya tsallake shark ɗin dafa abinci. Wannan girke-girke yana ƙara haɓaka ticker, tofu-friendly tofu, wanda ke da kusan rabin adadin kuzari na kaji ko naman sa. Duk da cewa ba kayan kwalliya bane a kowane sashi, yakamata ya riƙe kusan sati biyu a cikin firiji.

Kwatance: Kurkura 1 kofin quinoa a cikin ruwan sanyi. A cikin karamin saucepan, hada quinoa tare da 1 tablespoon curry foda da 1 teaspoon turmeric. Add kofuna 2 low-sodium kaza ko kayan lambu broth kuma kawo zuwa tafasa. Rufe kuma simmer har sai ruwa ya sha, kamar minti 15. Dama a cikin 1 kofin shredded karas da 1 kofin cubed m tofu. Yana yin kusan abinci 4 1-kofuna.

Soba Noodles tare da

Cucumbers na yaji

Bayar da sha'awar Ramen-noodle tare da lafiyayyen noodles mai ƙarancin kalori maimakon. Kofin soba (kalmar Japan don "buckwheat") yana da adadin kuzari 113 kawai; kofin farin taliya, kimanin 200. Ƙari ba su da yalwar abinci kuma cike suke da fiber, furotin, da bitamin B, masu ɗaukar bitamin, suna taka rawa a cikin komai daga metabolism zuwa gina DNA zuwa ƙirƙirar sel jini da ƙari. Soba na iya zama ɗan wahalar samu fiye da babban ɗakin noodle na ɗaki, amma yawancin sarƙoƙin kayan abinci na "gourmet" suna ɗauke da su a cikin hanyar abinci ta Asiya. Jefa taliya tare da paprika hayaki ba kawai yana ƙara girma ga wannan tasa ba, har ma yana da kumburi.

Kwatance: A cikin babban kwano, haɗa 1/2 tablespoon paprika, tsunkule barkono cayenne, tsunkule sabon barkono baƙar fata, 1/2 kofin ruwan lemun tsami, da peeled 2, iri, da yankakken cucumbers. Bari cakuda ta zauna yayin da kuke dafa abinci na soba noodles gwargwadon umarnin kunshin. Cire noodles da jefa tare da cakuda kokwamba har sai an gauraya a hankali. Yana yin 4 servings.

Lemon Tuna da

Butter Beans

Waken man shanu suna da daɗi kamar yadda suke ƙara girma, nama, da cikawa-kuma suna da kyakkyawan tushen ƙarfe mai mahimmanci, ma'adinai da kowa ke buƙata don haɓakar tantanin halitta, rigakafi, da haɓakar fahimi. Idan kuna da lokaci mai nauyi, baƙin ƙarfe yana da mahimmanci musamman don kariya daga anemia. Waɗannan wake masu ɗanɗano mai laushi suna aiki da kyau tare da ɗanɗano mai haske kamar lemun tsami, koren albasa, da tuna tuna, waɗanda ke da ƙarancin adadin kuzari da ƙarancin mercury fiye da farin tuna.

Kwatance: A cikin babban kwano mai haɗawa, haɗa 1 na iya ƙara waken man shanu na sodium, 1 na iya cike da ruwa mai ƙarancin sodium (drained), 1/2 kofin yankakken koren albasa, ruwan rabin lemun tsami, man zaitun cokali 1, da yawa ja barkono barkono flakes kamar yadda ake so. Cokali fiye da kofuna 2 yankakken latas na Romaine ko baby arugula. Yana yin 2 zuwa 3 servings.

Bita don