Cin karin kumallo mai gina jiki shine hanya mafi kyau don fara ranarku, musamman idan abincinku ya haɗa da lafiyayyun abinci.
Abincin karin kumallo, a cewar Sarah Elder masanin abinci mai gina jiki, aikinku ne ga jikin ku a daren da ya gabata. Lokacin da kuke cin karin kumallo mai lafiya, kuna sake cika kuzari, alli da furotin da jikin ku yayi amfani dashi lokacin da kuke bacci da dare, a cewar abinci.
Koyaya, ba kowa ke son cin abincin safe da safe ba. Bayanai sun nuna cewa akwai alaƙa tsakanin barin karin kumallo da kiba. Alexandra Johnston, farfesa a binciken cin abinci a jami’ar Aberdeen, ta bayyana cewa mutanen da suke cin karin kumallo galibi suna da halaye masu kyau, kamar su motsa jiki a kai a kai da kuma barin shan sigari.
Bincike ya nuna cewa cin abincin karin kumallo na da amfani ga lafiya da kuma koshin lafiya kuma yana taimakawa wajen raguwar yawan jiki (BMI). Bayanai kuma sun nuna cewa mai yiwuwa ku ƙona karin adadin kuzari a duk rana idan kun ci karin kumallo mai daɗi. A gefe guda, tsallake karin kumallo yana da alaƙa da ƙarancin adadin kuzari a cikin yini, wanda ya zama mafarki mai ban tsoro ga waɗanda ke neman rasa nauyi.
Nasihu 3 don lafiyayyen karin kumallo
Ku ci maras nauyi
Rage cin nama da aka sarrafa sannan ku ci karin wake, ƙwai, yankakken naman sa da naman alade, legumes, kaji, abincin teku, da kayan kiwo marasa daɗi kamar yogurt.
Guji abinci mai zaƙi
Hatsi, jaka, sanduna, muesli, da ruwan 'ya'yan itace galibi suna ɗauke da sugars, wanda ke haifar da rikicewar makamashi da yawan cin abinci a ƙarshen rana. Tsallake abubuwan sha masu zaki kamar kofi mai daɗi da shayi.
Ku ci karin 'ya'yan itace da kayan marmari
Leara ragowar kayan lambu zuwa ƙwai don omelette mai cin ganyayyaki. Idan kuna gaggawa, ku ci sabbin fruita fruitan itace. Cin abinci mai wadataccen fiber don karin kumallo zai taimake ka ka kasance cikin wadataccen lokaci.
Daidaitaccen karin kumallo ya haɗu da mai, zaƙi, carbohydrates, da furotin. Wannan tsarin yana taimaka muku jin cikakke da kuzari cikin yini.
Mafi kyawun abincin karin kumallo
Gurasar hatsi cikakke
Dukan hatsi suna da kaddarorin antioxidant kuma suna da wadataccen ma'adanai kamar alli, baƙin ƙarfe, potassium, magnesium, da zinc, waɗanda ke da mahimmanci don rigakafin lafiya da lafiyar zuciya. Bugu da kari, bitamin B daga hatsi gaba daya suna taimakawa jiki ya canza abinci zuwa makamashi.
avocado
Avocados yana ƙunshe da zaren abinci, mai ƙoshin lafiya, da ruwa don sa ku ji daɗi. Wannan yana taimakawa hana cin abinci fiye da kima yayin sauran rana. Avocados kuma yana dauke da kitse mara dadi, wanda ke taimakawa wajen rage barazanar kamuwa da ciwon sukari, cututtukan zuciya, da cututtukan daji masu nasaba da rayuwa.
ayaba
Wadannan ‘ya’yan itacen suna dauke da fiber mai narkewa, wanda zai iya rage matakan cholesterol ta hanyar cire shi daga sashin hanji da hana shi shiga cikin jini da toshe jijiyoyin jini.
berries
Cupaya daga cikin kofi na blueberries ya ƙunshi gram tara na fiber da kashi 50 na abubuwan da ake buƙata na bitamin C, don jimlar adadin kuzari 60. Sauran berries, irin su blackberries, raspberries, da strawberries, sun ƙunshi antioxidants wanda ke hana lalacewar sel. Ƙara yawan amfani da 'ya'yan itacen ku na iya taimakawa kare tasoshin jini daga alamun cutarwa da inganta kwararar jini.
Black shayi ko kofi
Bincike ya nuna cewa antioxidants da maganin kafeyin a cikin shayi da kofi mara dadi zasu iya ba da fa'idodi da yawa, kamar rage haɗarin cutar rashin ƙarfi da taimakawa tare da kula da nauyi.
qwai
Qwai abinci ne mai dumbin bitamin A, D da B12. Kwai daya ya ƙunshi gram takwas na furotin, wanda jikinku ke buƙata don lafiyayyar jini, ƙashi da fata. Tunda jikinka yana daukar tsawon lokaci kafin ya canza sunadarin gina jiki, shima hakan zai sa ka kara cikawa tsawon lokaci.
Kwayoyi da gyada
Cokali biyu na man shanu na gyada yana ɗauke da gram takwas na furotin da ƙoshin da ba su da ƙoshin lafiya. Bincike ya nuna cewa galibin goro da gyada suna da alaƙa da ƙananan haɗarin kamuwa da cuta da rage nauyi ko kiyayewa. Sayi man shanu na goro da aka yi da ƙwaya da gishiri kawai, tare da ƙasa da MG 140 na gishiri a kowace hidima.
oat
Oats suna da yalwar fiber, furotin na tsire-tsire kuma sun ƙunshi bitamin B, da ma'adanai irin su alli, ƙarfe da magnesium. Oats na taimakawa rage matsalar cututtukan zuciya saboda suma suna dauke da zare mai suna beta-glucan, wanda ke inganta matakan cholesterol. Bugu da kari, beta-glucan na iya ciyar da kwayoyin cuta na jikin mutum ko kwayoyin “kyau” kuma ya taimaka musu su bunkasa, wanda ke tallafawa lafiyar hanji.
iri
Za a iya ƙara 'ya'yan Chia,' ya'yan flax, da 'ya'yan sesame zuwa hatsi da laushi. 'Ya'yan sune kyakkyawan tushen alli, ƙarfe, magnesium da zinc, waɗanda suke da mahimmanci don ƙarfafa rigakafi. Hakanan suna dauke da fiber mai narkewa, wanda ke taimakawa wajen rage mummunar cholesterol yayin haɓaka kyakkyawan cholesterol. Furotin da fiber a cikin tsaba suna taimakawa hana ƙaruwa a cikin sukarin jini.
Ku ci lafiyayyen karin kumallo a kowace rana don taimaka muku jin cikakke na tsawon lokaci kuma ku guji ƙoshin lafiya ga abinci mara kyau.
- Pinterest,
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- A cikin hulɗa tare da
Zamu tunatar, a baya mun faɗi abin da ya kamata ya zama karin kumallo bisa ga alamar zodiac, sannan kuma ya ba da shawarar yadda za a shirya lafiyayyen abinci mai daɗi - ƙwai mai ƙamshi a cikin avocado.