1. Tofu
Fa'idodin: Tofu mai laushi shine tushen ban mamaki na furotin, zinc, baƙin ƙarfe, har ma da omega-3s mai rage cholesterol. Kawai rabin kofi na tofu a rana zai ba ku 100 MG na calcium. Bugu da ƙari, waɗancan kofuna na rabin guda ɗaya za su ba ku 350 MG (kimanin 1/3 na ƙimar ku na yau da kullun) na bitamin D, wanda zai taimaka wa jikin ku ya sha calcium mafi kyau-daidaitaccen haɗin gwiwa don lafiyar kashi. Kula da madarar soya, wanda kuma ya ƙunshi duka calcium da bitamin D.
Tukwici: Tofu na iya sauƙin maye gurbin nama, kaji ko kifi a kowane girke-girke. Tofu mai ƙarfi ya fi kyau don wannan saboda yana riƙe da siffarsa kuma ana iya gasa shi.
2. Lamuni
Amfani: Kamar wake, lentil memba ne na dangin legumes kuma babban tushen furotin da fiber mai narkewa. Amma lentil suna da fa'ida ɗaya akan wake: sun ƙunshi ƙarfe kusan sau biyu. Har ila yau, ya ƙunshi ƙarin bitamin B da folate (folic acid) - waɗannan abubuwa suna da mahimmanci musamman ga mata a lokacin daukar ciki don guje wa lalacewar haihuwa na tayin. Ga masu fara cin ganyayyaki, lentil sune mafi kyawun zaɓi saboda (ba kamar sauran legumes ba) ba su da yuwuwar haifar da kumburi da iskar gas.
Tukwici: Miyan Lentil yana da kyau ga masu farawa. Ƙara lentil zuwa kayan lambu stews, chilies, da casseroles. Ki hada shi da jajayen albasa ki zuba vinegar. Ƙara curry zuwa lentil, ko dafa tare da karas. Gwaji tare da bambance-bambance daban-daban - lentil ja yana dafa sosai da sauri kuma ya zama mai haske mai haske kamar sauri.
3. wake
Amfani: Kofin wake a rana zai ba ku 1/3 na abubuwan da kuke buƙata na yau da kullun don ƙarfe da furotin da kusan rabin fiber. Haka kuma, fiber mai narkewa da ake samu a cikin wake na iya ma rage matakan cholesterol. Kofi daya kuma yana dauke da sinadarin sodium, zinc, bitamin B da wasu sinadarin calcium. Idan kuna amfani da wake gwangwani, kurkura su da kyau kafin amfani da su - galibi suna da yawa a cikin gishiri.
Tukwici: Don ƙarin furotin, haɗa wake da hatsi (shinkafa, taliya, burodi). "Ana iya cin wake duk tsawon yini," in ji Sass. Sai a hada shi da kayan marmari da taliyar hatsi gaba daya, a yi miya, a zuba wake a cikin salati.
4. kwayoyi
Amfani: Kwayoyi babban tushen furotin mai narkewa cikin sauƙi. Bugu da ƙari, gyada, gyada, almonds, cashews, pecans, macadamia nut, da kuma ƙwayayen Brazil suna da wadatar zinc, bitamin E, da omega-3 acid. Wasu - kamar almonds - har ma sun ƙunshi nau'i mai kyau na calcium (kimanin 175 MG a cikin rabin kofin). Ƙarin labarai masu kyau: "Bincike na baya-bayan nan ya nuna cewa ko da yake kwayoyi suna da yawan adadin kuzari, ba sa haifar da kiba," in ji Sass. Kwayoyi na iya taimakawa wajen saukar da shi saboda suna cika ku da sauri kuma ba kwa son cin abinci mai yawa a abinci na gaba. Wasu masana sun yi imanin cewa aikin fasa kwaya yana ƙone calories a ciki da kanta.
Tukwici: Kwayoyi daban-daban za su samar muku da sinadirai daban-daban. Don haka, rabin kopin almond ya ƙunshi fiber sau 4 fiye da adadin cashews iri ɗaya. Cashews, duk da haka, sun ƙunshi ƙarfe da zinc fiye da sauran kwayoyi sau 2. Pecans da walnuts suna jagoranci a cikin magnesium, sodium, zinc da calcium. Jin kyauta don ƙara su zuwa salads, ajiye jakar goro a cikin jakarku ko akan tebur ɗinku. A yi ado da dukan goro a cikin miya mai tsafta, a yi amfani da shi azaman cikawa ga muffins, sannan a ƙara ɓawon goro a kullun ɓawon burodi.
5. hatsi
Amfanin: Yawancin hatsin hatsi da yawa suna da ƙarfi musamman tare da bitamin B12-wasu ma suna ba da 100% na buƙatun ku na yau da kullun. Har ila yau, hatsi ya ƙunshi baƙin ƙarfe, calcium da sauran abubuwa masu yawa. Lura cewa idan ba ku ci ƙwai ba, dole ne ku ɗauki B12 a cikin kari. Hatsi da sauran dukan hatsi (dukan gurasar hatsi, taliya, shinkafa launin ruwan kasa) suma suna da wadata a cikin bitamin B, zinc, da kuma, ba shakka, fiber mai narkewa, wanda ba wai kawai yana rage "mummunan cholesterol" ba, amma kuma yana rage haɗarin ciwon daji na hanji sauran cututtuka na ciki. - fili na hanji.
Tukwici: tunda hatsi daban-daban sun ƙunshi abubuwa daban-daban, suna buƙatar haɗa su. “Zai kasance mai sauƙi a ci, alal misali, shinkafa mai launin ruwan kasa koyaushe. Duk da haka, yana da amfani sosai a yi amfani da hatsi daban-daban: narkar da hatsi, bulgur, shinkafar daji, hatsin rai gabaɗaya da gurasar hatsin rai,” in ji Sass. Har ila yau gwada sifa, kamut - hatsin da aka manta da su, wanda yanzu, an yi sa'a, ana sake sayar da su a kan manyan kantunan.
6. Kayan lambu
Amfani: Ba kamar yawancin kayan lambu ba, ganye kamar alayyafo, broccoli, Kale, chard, da Kale suna da ƙarfe mai yawa-musamman alayyafo. Har ila yau, koren kayan lambu suna da babban tushen antioxidants, suna da wadata a cikin folic acid da bitamin A, kuma suna dauke da calcium, amma a cikin nau'i mai wuyar narkewa. "Dafa salatin kore tare da ruwan 'ya'yan lemun tsami ko vinegar yana sa calcium ya sami samuwa don sha," in ji Cynthia Sass.
Tukwici: Koyaushe haɗa abinci mai arzikin ƙarfe tare da abinci mai yawan bitamin C, saboda yana inganta ɗaukar ƙarfe ta jiki. Misali, a jefa ganye mai duhu tare da barkono mai rawaya da ja, tumatir, karas, tangerines, ko wasu 'ya'yan itatuwa citrus a cikin salatin. Ko kuma, idan kun fi son dafaffen kayan lambu, tofa su da miya mai zaitun tare da barkono mai dadi, tafarnuwa, da albasarta.
7. Algae
Amfani: Bugu da ƙari ga kasancewar ƙarfe mai yawa, algae - irin su alaria, Crimson seaweed, kelp, nori, spirulina, da agar - suna da kyakkyawan tushen ma'adanai, ciki har da magnesium, calcium, iodine, chromium, da bitamin A, C. , E, da kuma rukunin B. Waɗannan manyan abinci ne na gaske!
Tukwici: Ƙara ciyawar ruwan teku zuwa sandwiches, yin ado da salads, da miya. Yi amfani da zanen nori a cikin naɗaɗɗen cin ganyayyaki da sushi. A busar da kelp kuma a ji daɗin ƙara shi a cikin taliya, shinkafa ko miya na vermicelli.
8. 'Ya'yan itacen da aka bushe
Amfani: Busassun 'ya'yan itace tushen furotin da ƙarfe ne mai narkewa - musamman idan kun haɗa su da goro. Bugu da ƙari, busassun 'ya'yan itatuwa da berries - busassun apricots, raisins, prunes, mango, abarba, ɓaure, dabino, cherries da cranberries - sun ƙunshi yawancin bitamin, ma'adanai da fiber mai yawa. Suna da ƙari ɗaya wanda ba za a iya jayayya ba - kowa yana son su, har da yara.
Tukwici: Ƙara busassun 'ya'yan itace zuwa salatin, yi amfani da matsayin sutura don dankali mai dadi a cikin chutney, ko haɗuwa don dandana tare da goro na zabi. Har ila yau, busassun 'ya'yan itace za su zama kyakkyawan ƙari da lafiya ga puddings, pies, muesli, sandunan oatmeal, hanta, hatsi masu zafi da sanyi.