1. Namomin kaza
Godiya ga irin nau'in nama mai yawa da kayan da ba za a iya narkewa ba, namomin kaza suna cike da fungin yadda ya kamata. Kuma a lokaci guda sun ƙunshi kawai 27 kcal da 100 g. Gwada maye gurbin naman sa tare da soyayyen namomin kaza don adana adadin kuzari da mai: 60 g na champignons shine kawai 20 kcal da 0 mai, wannan shine irin wannan lissafin naman kaza mai daɗi. Ana iya yin wannan, alal misali, a cikin sandwiches: bar kawai rabin naman da aka saba da shi, kuma a maimakon na biyu, sanya namomin kaza mai yankakken yankakken. Hakanan za'a iya yin dabarar tare da cutlets. A ƙarshe, namomin kaza da sauri soyayye a cikin wok na iya maye gurbin naman sa cikin sauƙi ba tare da rasa dandano ba, amma tare da riba mai ƙima a cikin adadin kuzari.
2. Kuwo
Dan takarar Maye gurbin Shinkafa: Yana jin daɗi haka nan, amma tare da ƙarancin lalacewar jiki da ƙarin fa'idodin kiwon lafiya. Wannan hatsin hatsi duka yana da yawan furotin da fiber (), da kuma bitamin E, B1, B2 da B9, magnesium da zinc.
Tafasa 1/3 kofin quinoa a cikin ruwa kofi 1 tare da tablespoon na ruwan 'ya'yan itace orange na tsawon minti 15 kuma ƙara cokali 1 na kayan zaki na yankakken pistachios.
3. ruwan inabi vinegar
Hanya mafi sauƙi da mafi ƙasƙanci don ba da tasa mafi mahimmanci da dandano mai ban sha'awa. Bugu da ƙari, vinegar yana da ikon haifar da tunanin da muka ci fiye da yadda muke da shi. A hankali yana rage sukarin jini kuma, sakamakon haka, kitsen jiki. Abu mafi sauƙi shine ƙara shi zuwa man kayan lambu sannan kuma zuwa salatin. Koyaya, akwai ƙarin mafita na asali, alal misali, ɗan farin vinegar don stewed kabewa ko zucchini, ko balsamic vinegar don hatsi. Misali, zaku iya dafa abinci rubuta da turmeric.
4. Kifi
Kyakkyawan tushen furotin maras nauyi da acid fatty acid, waɗanda ake buƙata ba kawai don aikin zuciya mai kyau ba, har ma don bakin ciki. Wadannan fatty acid, da ake kira omega-3s, suna inganta haɓakar insulin don haka suna taimakawa wajen inganta tsarin rayuwa. Bonus - ingantaccen rigakafi da yanayin fata.
5. Kefir
Haka kuma na halitta () yogurt, yogurt, fermented gasa madara, yogurt da sauran fermented madara kayayyakin. Bayan gaskiyar cewa suna ɗauke da probiotics masu lafiya, suna kuma haɗakar da carbohydrates, sunadarai da fats. Kuma godiya ga wannan, cin abinci tare da samfuran madara mai ƙwai yana ba ku damar rasa 61% ƙarin nauyi da 81% ƙarin girman kugu fiye da abincin da ke cikin adadin kuzari iri ɗaya, amma ba tare da wani kefir ba.
6. Flaxseed da man flaxseed
Flaxseed da mai daga gare ta suna iya cire gubobi daga adipose tissue. Kuma wadannan gubobi ne ke da alhakin gaskiyar hakan abinci, ko da ya mutu, ba ya taimaka don rasa nauyi zuwa girman da ake so. Ana iya ƙara man flaxseed a cikin cuku ko hatsi, kuma ana iya amfani da ƙwayar flax a cikin salads da stews.
7.Champagne
Kamar yadda muka ruwaito 1-2 gilashin shampagne a rana yi abubuwan al'ajabi tare da adadi. Maye gurbin ciye-ciye ɗaya ko biyu a rana tare da gilashin shampagne (). Tabbas, kawai ana amfani da brut ko karin ƙwanƙwasa, wanda, ban da ƙananan abun ciki na sukari, kuma yana da ikon yaudarar ci, da kuma a taƙaice ta da samar da serotonin da endorphin - hormones wanda ke da alhakin tayar da hankali. da yanayi mai kyau. Abu mai mahimmanci na kowane abinci!
8. Pistachios
Wadannan kwayoyi ya kamata su yi girman kai a kan farantin karfe na kowa da kowa ya rasa nauyi: suna ƙarfafa metabolism, karya kitse, daidaita matakan sukari na jini, inganta yanayi da magance damuwa. An cimma wannan ƙarshe ta hanyar masu bincike daga Jami'ar Michigan (), waɗanda suka yi nazarin rawar bitamin B6 a cikin jiki, wanda pistachios ke da wadata musamman. Don nasarar cin abinci, kawai 50 g na pistachios a kowace rana ya isa. Raba wannan adadin daidai da maye gurbin abinci guda biyu tare da kwayoyi, don haka adadin adadin kuzari ya kasance ba canzawa.
9. Lentures
Dabarar lentil shine cewa yana ɗaukar kimanin sa'o'i biyu don narkewa: godiya ga wannan, yana tsawaita jin dadi kuma yana hana yunwa. Bugu da ƙari, lentil yana daidaita matakan sukari na jini kuma ya cece mu daga haɗarin yin zunubi tare da abun ciye-ciye mai kalori mai yawa. Yana da yawan fiber da furotin mai yawa, yana sa ya zama mai girma don karin kumallo da abincin rana. Mafi sauri () su ne lentil ja da rawaya. Ƙara zucchini, ginger da ruwan 'ya'yan lemun tsami a ciki, ko dafa kayan lambu da miya, kakar tare da man zaitun da tafarnuwa.
10. Kwayoyin mustard
Mustard yana ƙara yawan matakan tafiyar matakai na rayuwa - 1 teaspoon ya isa don aikin rayuwa ya karu da 20-25% na 1,5-2 hours. Wannan ita ce ƙarshen da masu bincike daga Cibiyar Kimiyya ta Polytechnic a Oxford suka cimma (), suna ƙididdige cewa a cikin wannan yanayin, kimanin adadin kuzari 45 daga abincin da ake ci mai kalori 700 za a ƙone "ba tare da barin teburin ba." Ƙara 'ya'yan mustard a cikin man kayan lambu masu zafi don bayyana dandano, kuma a yi amfani da man don salads, stews, da miya.