Yi tunanin "ma'auni"

Ƙayyade manyan darussa na abincin yamma ta hanyar bambanta tushen furotin (kifi, abincin teku, kaji, ƙwai, nama, legumes, gami da tofu).

Nama ko abin da zai maye gurbin ya kamata ya kasance a cikin menu na ku aƙalla sau biyu a rana. (Don ƙarin bayani, duba fayil ɗin mu "Ikon furotin").

Cikakke tare da rakiyar. Tabbatar cewa kuna da kayan lambu da 'ya'yan itace a kowane abinci, da kuma cikakken hatsi (= cikakke hatsi) samfurin hatsi. Madara, ko madaidaicin sinadarin calcium, yakamata ya fito aƙalla sau biyu akan menu na rana.

Yi lissafin siyayya da la'akari da wadatar kayayyaki na yanayi

Misali, zaku iya fifita blueberries (= blueberries) sabo a lokacin rani kuma ku fi son berries daskararre a cikin hunturu. Ka yi la'akari da wannan 'ya'yan itace da za su canza launin faranti na kayan zaki kuma wanda shine 'ya'yan itace mafi arziki a cikin antioxidants, tare da prunes. Za ku sami ƙimar sinadirai da tanadi baya ga yin motsin yanayin muhalli.

Adana abincin da ke taimaka muku: akwatunan tumatir, tuna, lentil, da sauransu.

Nemo kuma ku tanadi lokaci don dafa abinci, koyaushe tare da jin daɗi

Sanya shi aikin iyali, ƙoƙarin ƙungiya!

Shirya miya na abinci, ratatouille ko wani tasa wanda ke daskarewa cikin sauƙi a gaba. Marinate nama kafin daskarewa su. Dafa wasu abincin dare a cikin kwafi, ko ma cikin nau'i uku, don sake amfani da ragowar abincin karin kumallo. Yawancin ƙarancin abinci don tsarawa!

Yi musu alheri sauki, mai gina jiki da sauri girke-girke.