Idan kai dan wasa ne amma har yanzu ba ka da tabbas game da bukatar kitse, ga dalilai 5 da za su gamsar da kai cewa ya kamata a saka kitsen kayan lambu a cikin abincin:
1. Yaki da kumburi da hana shi
Mafi mahimmancin fa'idar kitsen kayan lambu shine cewa suna aiki azaman mai mai don haɗin gwiwa, ligaments, arteries, da sel. Suna rage yiwuwar kumburi a cikin arteries, kwakwalwa, sel, zuciya; har ma da rage damuwa. Yawancin 'yan wasa suna cin kifi don samar wa jiki da omega-3 acid wanda ke rage kumburi a jiki. Amma yana da mahimmanci a fahimci cewa saboda waɗannan dalilai, a gaskiya, ba a buƙatar salmon ko mackerel. Kifi yana samun omega-3s daga algae, mu ma za mu iya samun su kai tsaye daga algae, da chia tsaba, flax tsaba, hemp tsaba, kabewa tsaba, da walnuts. Fat ɗin kayan lambu ba su ƙunshi cholesterol ba - akasin haka, suna ƙunshe da danyen abinci mai gina jiki da aka samu kai tsaye daga hanji na duniya. Haka ne, har ma da kitse masu kitse, lokacin da aka samo su daga tushen shuka (kwakwa, kwakwa), har yanzu suna da kyau don rage hawan jini da haɓaka triglycerides.
2. Karin makamashi
Lokacin da jiki bai sami isasshen adadin kuzari daga furotin, carbohydrates da fats ba, gajiya yana farawa da sauri. Wannan yanayin yana cikin sauƙin hanawa ta hanyar cin abinci mai ɗauke da fatty acid. Jikinmu yana da wayo sosai, a zahiri yana yi mana kururuwa game da matsalolinsa, kawai kuna buƙatar koyon sauraronsa.
Idan kun sami isasshen hutu, amma ga gajiya koyaushe, kuna iya gano cewa ba ku da isasshen adadin kuzari daga mai mai lafiya. Na farko, tabbatar da cewa ba ku cinye ingantaccen sukari da fulawa ba, wanda ke haɓaka kumburi da haɓaka matakan sukari na jini, yana haifar da sauye-sauyen yanayi. Hakanan, tabbatar cewa kuna cin furotin, carbohydrates, da mai mai lafiya (ko da ƙaramin adadin) tare da kowane abinci. Ƙara wasu kitsen kayan lambu daga ɗanyen abinci zuwa abincin ku kuma ku ji bambanci!
3. Jikewa
Ana kuma buƙatar kitsen kayan lambu don jin koshi. Fats suna ɗaukar tsawon lokaci don narkewa fiye da furotin da carbohydrates kuma sun ƙunshi ƙarin adadin kuzari (gram 9 da 4 a cikin carbohydrates da furotin). Suna taimakawa wajen kiyaye matakan sukari na jini kuma suna guje wa raguwar matsa lamba yayin motsa jiki.
4. Shakar abinci mai gina jiki
Kowane mutum yana buƙatar abinci mai gina jiki, kuma 'yan wasa ba banda. Yawancin abubuwan gina jiki masu mahimmanci suna da mai-mai narkewa, wanda ke nufin ba za a iya sha ba tare da mai ba. Waɗannan su ne bitamin A, D, E, K. Don haka, don samun matsakaicin fa'ida daga abinci, dole ne a haɗa kitsen kayan lambu a cikin abinci. Kusan duk ganye suna da wadataccen bitamin A da K. Namomin kaza suna da wadataccen bitamin D, kuma avocado, goro da tsaba sune tushen asalin bitamin E, wanda ke ba da lafiya ga arteries da fata.
5. Ƙarfafa tsoka
Duk da dagewar imani cewa tsokoki an gina su ne kawai daga furotin, wannan ba gaskiya bane. A hakikanin gaskiya, sunadaran, fats da carbohydrates tare suna gina ƙwayar tsoka. Ka yi tunanin cewa jikinka (mafi dacewa) inji ne mai kyau. Ko kuna gina tsoka, juriya, ko ƙarfi, tabbatar kuna cin wasu kitse masu lafiya kafin kowane motsa jiki. Kwayoyin tsokar ku za su gode muku kuma za ku gina tsoka a cikin ƙasa da lokaci fiye da idan kun guje wa mai gaba ɗaya. Fat, Bugu da ƙari, yana hanzarta haɓakar metabolism, kodayake mutane da yawa suna tsammanin zai sami kishiyar sakamako.
Ga babban abin ciye-ciye kafin motsa jiki: Mix 1/3 kofin oatmeal tare da 1 tablespoon chia tsaba da 1 tablespoon raw almonds, kabewa tsaba, ko walnuts, sabo ne ko daskararre cherries, kirfa, da stevia (idan kana son shi mai dadi). Ƙara madarar "marasa kiwo" don yaji daɗin wannan porridge mai lafiya.
Abin da ba za a ci tare da mai lafiya ba
Lokacin zabar kitse mai lafiya, guje wa tace mai. Maimakon haka, ku ci gaba dayan tushen kitsen da ke ɗauke da bitamin, ma'adanai, da fiber. Ka tuna: duk wani abinci mai ɗauke da fiber ya fi kyau a inganta samun tsoka da asarar nauyi. Misali, don kitsen kayan lambu, a zabi avocado, almonds, da zaitun akan mai daga cikin wadannan abinci, da naman kwakwa a kan man kwakwa. Idan kun jure wa mai da kyau, yana da kyau, amma a kowane hali, kar ku manta da abinci gaba ɗaya.
Haka kuma a guji manyan carbohydrates masu yawa kamar farar shinkafa, kukis, busassun 'ya'yan itace tare da ƙara sukari, farin fulawa crackers, duk suna haifar da hauhawar nauyi. Zaɓi tushen carbohydrate masu lafiya: legumes, hatsi gabaɗaya (quinoa, sha'ir, oatmeal, shinkafa daji), sabbin 'ya'yan itace, kayan lambu, da ganye masu ganye.
Dan wasa ko a'a, kitse ya zama dole a kowane hali. Koyaushe zaɓi abinci mai tsafta, gabaɗaya, kayan shuka akan abinci na dabba, waɗanda ba su da cholesterol amma mai wadatar bitamin da ma'adanai. Kamar sauran abubuwan gina jiki, kitse ya kamata ya zama muhimmin sashi na daidaitaccen abinci.
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