“Rashin kiba da kuma samun lafiya mai kyau ba a samun shi ta hanyar kawar da nama daga abinci kawai. Mafi mahimmanci shine abin da kuke maye gurbin nama da shi, "in ji masanin abinci mai gina jiki kuma mai cin ganyayyaki Alexandra Kaspero.
Don haka ku tabbata BA:
- kamu da amfani da nama madadin
"Ga masu cin ganyayyaki na farko, irin waɗannan maye gurbin suna da kyakkyawan taimako a lokacin miƙa mulki," a cewar Caspero. "Ya kasance kamar yadda zai yiwu, yawanci ana yin su ne daga waken soya da aka gyara ta hanyar kwayoyin halitta, kuma suna dauke da filaye da sodium." Kayayyakin GMO wani muhimmin batu ne daban don tattaunawa. Musamman ma, koda, hanta, testis, jini da kuma matsalolin DNA an danganta su da amfani da waken soya na GM, a cewar Jaridar Turkish Journal of Biological Research.
- cika farantin ku da carbohydrates masu sauri
Taliya, burodi, guntu da croutons mai gishiri duk kayan cin ganyayyaki ne. Amma babu mai hankali da zai ce waɗannan samfuran suna da amfani. Sun ƙunshi adadin kuzari, sukari, kuma suna ɗauke da fiber kaɗan da kowane ciyayi mai gina jiki. Bayan cin faranti na carbohydrates mai ladabi, jikinka zai fara narkewa cikin sauri, yana ƙara yawan matakan sukari na jini da samar da insulin.
"Amma wannan baya nufin cewa jiki baya buƙatar carbohydrates," in ji Caspero. Ta ba da shawarar cin hatsi da abinci maras nauyi a cikin ma'aunin glycemic (mai nuna tasirin abinci akan sukarin jini), da ƙarin fiber.
- sakaci da furotin da aka samu daga shuka
Idan kuna cin ganyayyaki, babu dalilin cin ƙarancin furotin fiye da yadda kuke buƙata. Kar a yi watsi da kayan lambu masu wadatar furotin, goro da iri. In ba haka ba, za ku iya haifar da ƙarancin furotin a cikin jiki, wanda ke haifar da matsalolin lafiya.
Wake, lentil, chickpeas, tsaba da goro na da amfani musamman wajen rage kiba. Kuma kari: Yin amfani da goro a kai a kai yana rage haɗarin cututtukan zuciya, ciwon sukari, ciwon daji, bisa ga bincike a cikin Mujallar Magunguna ta Ingilishi.
- ku ci cuku mai yawa
A cewar Mangels: “Masu cin ganyayyaki da yawa, musamman ma masu farawa, suna damuwa da rashin furotin a cikin abincinsu. Menene mafitarsu? Akwai karin cuku. Kar ku manta cewa cuku gram 28 ya ƙunshi kusan adadin kuzari 100 da gram 7 na mai.”
- ku ci santsi da aka saya a kantin sayar da kayayyaki
Yayin da smoothies na halitta na iya zama kyakkyawan zaɓi don 'ya'yan itatuwa, kayan lambu, da sunadarai, kalli abin da kuke ci. Suna iya samun babban abun ciki na caloric, musamman idan an saya su a kantin sayar da kayayyaki. Yawancin smoothies, har ma da kore, a zahiri sun ƙunshi foda na furotin, 'ya'yan itace, yogurt, da kuma wani lokacin har ma da sherbet don sanya haɗin ya zama mai daɗi. A gaskiya ma, waɗannan sandunan sun ƙunshi sukari fiye da sandunan alewa.
Bugu da kari, idan ka sha sunadaran, kwakwalwarka ba ta yin rajistar amfani da ita, kamar yadda take yi a lokacin da ake tauna furotin. Wannan ya sake yin magana game da rashin son yin amfani da furotin a cikin nau'i na ruwa daga santsi mai laushi.