Domin samun isassun abubuwan da ake buƙata yayin Lent, kuna buƙatar yin tunani a kan menu da kyau kuma ku haɗa a cikinsa madadin samfuran da aka saba. Nama, kayan kiwo, qwai, barasa (ana ba da izinin giya a wasu kwanaki) da kayan zaki an haramta.
nama
Da farko dai, furotin ne, wanda ba tare da abin da al'ada metabolism da muhimman ayyuka na jiki ba zai yiwu ba.
Maimakon nama, zaka iya amfani da legumes - chickpeas, wake, lentils, Peas. Legumes suna da isasshen furotin don kiyaye ku da aiki da aiki cikin yini. Furotin shuka ya bambanta da furotin dabba kuma yana da sauƙin narkewa da sha.
qwai
Wannan kuma furotin ne na dabba, da akwai bitamin B mai yawa a cikin kwai. Don hana rashinsa a cikin jiki, ku ci kabeji - farin kabeji, farin kabeji, broccoli, Brussels sprouts. Namomin kaza ko tofu sune tushen furotin mai kyau. Don kayan gasa da niƙaƙƙen nama, a yi amfani da sitaci, semolina, baking powder, ko sitaci kamar ayaba.
Kayan kiwo
Babban amfanin kayan kiwo shine abun da ke cikin su na calcium, wanda ke da mahimmanci ga lafiyayyen kasusuwa, gashi, kusoshi da tsarin juyayi. Yaya za ku iya gyara rashin calcium: tsaba na poppy, tsaba sesame, bran alkama, kwayoyi, faski, busassun ɓaure, kwanakin.
Soyayya
Babu biscuits, pies da kukis, duk kayan da aka gasa bisa ƙwai da kayan kiwo, waɗanda aka haramta, zaka iya amfani da gelatin. Kuna iya cin cakulan duhu ba tare da madara ba, kowane busasshen 'ya'yan itace, kowane goro a cikin syrup ko cakulan, da kozinaki ba tare da man shanu ba. Yana cin marshmallows, marmalade da jelly tare da pectin, zuma, jam na gida da 'ya'yan itatuwa.
Domin ya zama mai gamsarwa
Gina menu na ku ta yadda hatsi su kasance koyaushe a cikinsa sau da yawa kamar yadda zai yiwu. A lokacin azumi, za su zama tushen kuzarinku. Waɗannan su ne oatmeal, buckwheat, sha'ir, quinoa, gero - ana iya amfani da su azaman gefen tasa, ƙara zuwa miya mai laushi, pies akan kullu mai laushi.
Kada ka manta game da kwayoyi - tushen furotin kayan lambu, kazalika da bitamin da ma'adanai, polyunsaturated fatty acid.
Kayan lambu za su taimake ka ka magance abincin carbohydrate ta hanyar samar da fiber. Tare da taimakon kayan lambu, zaku iya faɗaɗa menu maras nauyi sosai har ma da dafa kayan gasa bisa su.
Za mu tunatar, a baya mun buga kalandar Babban Lent na 2020, kuma mun faɗi yadda ake yin miya mai daɗi mai daɗi.