Tofu Soya chunks kamar zane ne mara kyau, gayyata zuwa kerawa na dafa abinci: za su jiƙa ɗanɗanon kowane kayan yaji da kuka ƙara. Irin tofu mai laushi suna da kyau don yin santsi da puddings. Ana gasa masu tauri da kyau ko kuma a soya su a cikin wok, sannan a ƙara su a cikin salatin, ko kuma a dafa su tare da su a cikin sanwici ko kayan cin ganyayyaki, ciki har da spaghetti. Baya ga furotin, tofu da aka yi da calcium sulfate yana da wadata a cikin calcium mai lafiyayyen kashi (karanta bayanin kunshin). Majalisar: Bai isa lokacin girki ba? Sayi tofu da aka shirya. Abun ciki na Protein: Kusan 10g kowace daidaitaccen sabis (100g) na tofu.
wake Duk wani abinci zai zama mai gamsarwa idan kun ƙara wake a ciki, saboda. ya ƙunshi furotin da fiber mai yawa. "Mawadata a cikin nau'ikan fiber guda biyu-mai narkewa da ruwa da wanda ba a iya narkewa - wake yana taimakawa rage matakan cholesterol kuma yana taimakawa narkewa," in ji Warren. Ta ba da shawarar cin wake iri-iri, ciki har da kaji (Cicer arietinum), baƙar fata, da sauran wake masu launi. Kuna iya dafa babban tukunyar wake - sau ɗaya na mako guda, don kada ku ciyar da lokacin dafa abinci (don wake - yawanci da yawa). Ko saya gwangwani gwangwani a ajiye - kawai kwalba ya kamata ya kasance ba tare da girma ba, kuma samfurin kanta - ba tare da ƙara gishiri ba (sake, karanta bayanin akan kunshin). Majalisar: lokacin dafa abinci, ƙara dan ruwan teku a cikin wake - to, wake zai fi kyau a sha. Abun ciki na Protein: 7 g kowace rabin kofin dafaffen wake.
Greek yogurt Yana da kyau a maye gurbin yogurt na yau da kullum tare da wannan nau'i mai kauri da hatsi - wanda, a saman wannan, ya ƙunshi nau'in furotin sau biyu. Warren gaba daya yayi watsi da yogurt maras-kalori, kuma yana ba da shawarar yogurt Girkanci tare da 2% mai ko ma fiye da mai - saboda. wannan samfurin ne wanda ke ba da jin dadi da gamsuwa tare da abinci na dogon lokaci. Sayi yoghurt mai alamar halitta a duk lokacin da zai yiwu: Nazarin kimiyya na baya-bayan nan sun nuna cewa madarar ƙwayar cuta tana da ƙarin fatty acid omega-3 mai lafiyan zuciya fiye da madara na yau da kullun. Zai fi kyau ka sayi yogurt na Girka na fili - marar daɗi kuma ba tare da ƙari ba - sannan ka ƙara kayan zaki da kanka, kamar zuma. Majalisar: Ba ku son zaki, amma mai tsami? Ƙara cokali biyu na yogurt Girkanci zuwa miya mai tsami ko stew. Abun ciki na Protein: game da 15 g da 100 g na 2% Girkanci yogurt.
Qwai* Fara da safe da kwai daya (sannan a kaurace da rana). Kawai kar a jefar da gwaiduwa! "Yana da kyakkyawan tushe na choline mai amfani, wanda ke da mahimmanci ga aikin da ya dace na kwayoyin jikin," in ji Warren. Har ila yau, kwai gwaiduwa yana dauke da lutein da antioxidants masu amfani ga lafiyar ido. Lura: USDA ta ba da shawarar ba fiye da 300 MG na cholesterol a kowace rana, kuma babban kwai ɗaya ya riga ya ƙunshi 186 MG. Majalisar: ya fi dacewa don siyan samfurori daga gonaki, kuma zai fi dacewa da takaddun shaida a matsayin "kwayoyin halitta", saboda. Irin waɗannan ƙwai sun fi koshin lafiya, kuma yanayin kiyaye kaji yawanci sun fi ɗa'a (akwai ma na yau da kullun a Amurka). Abubuwan da ke cikin furotin: 6 g da babban kwai.
Lamuni Waɗannan ƙananan hatsi sun ƙunshi kusan fiber mai kashe yunwa kamar wake. Bambanci shine cewa lentil ba za a iya jiƙa ba, amma kawai dafa shi - kuma zai ɗauki minti 20-30 kawai. Mafi mahimmanci, lentil shine "mafi kyawun tushen folic acid, wanda ke da mahimmanci ga tsarin juyayi da kuma lafiyar gaba ɗaya - har ma da mahimmanci fiye da wake," in ji Warren. Ta ba da shawarar cin lentil mai arzikin ƙarfe tare da abinci mai yawa na bitamin C, kamar tumatir (ko lemu), don taimakawa jikin ku sha baƙin ƙarfe. tip: ba kwa son lentil da aka dahu sosai? Gwada mafi wuya iri! Abubuwan da ke cikin furotin: 9 g kowace rabin kofin dafaffen lentil.
Kwayoyi da man goro Kadan ɗin gyada, almonds, cashews ko gyada suna ba ku furotin. Ko kun fi son man goro? "Dukansu suna ba da jiki tare da kitse masu yawa waɗanda ke taimakawa rage mummunan cholesterol," in ji Warren. Ta ba da shawara akan zabar man shanu mai ƙarancin kalori, saboda. yana da ƙarancin furotin. Mafi kyawun man goro shine wanda ya ƙunshi sinadarai guda biyu kawai: goro da gishiri. Yana da kyau a shafa shi a kan burodi, a zuba a cikin abinci mai zafi, a kwaba shi a cikin santsi na safe. tip: Idan kuna rashin lafiyar kwayoyi, zaku iya maye gurbin man shanu na goro tare da man sunflower iri. Abubuwan da ke cikin furotin: 7 g da 2 tablespoons na goro man shanu.
Tempe Kada ku kyamaci m, tare da ɗanɗano mai ɗanɗano, zafin rai. Kamar tofu, an yi shi daga waken soya, amma akwai dabara guda ɗaya: "Wake yana da ƙura, wanda ke haifar da kwayoyin cuta masu kyau ga hanjin ku," in ji Warren. "Tsarin fermentation kuma yana rushe carbohydrates waɗanda ke da wahala ga mutane da yawa su narke, yana sa wannan samfurin ya zama mai daɗi ga mutanen da cikinsu ba sa jure wa tofu." Don tasa "mai cin ganyayyaki" - wani ɗanɗanon madadin nama - yayyafa tempeh kuma a soya shi, sannan a jefa a cikin miya na spaghetti ko taco ciko, ko kuma ƙara zuwa tasa mai zafi. tip: Shirye-shiryen kyafaffen tempeh “naman alade” na iya yaji salads da sandwiches veggie. Wannan yana da amfani musamman ga waɗanda kwanan nan suka zama masu cin ganyayyaki. Abubuwan da ke cikin furotin: 21g a kowace daidaitaccen (100g) hidimar tempeh da aka shirya.
Kuma tip na ƙarshe: Ba lallai ba ne a haxa tushen furotin da ba su cika ba (irin wannan abincin da kansa ba ya ƙunshi dukkanin amino acid 9 masu mahimmanci) a cikin abinci ɗaya: misali, shinkafa tare da wake. Ana iya yin wannan a cikin rana. Idan kuna cin abinci iri-iri a kowace rana, mai yiwuwa jikin ku ya yi kyau. Idan akwai shakka, jingina quinoa - ɗaya daga cikin ƴan abinci na tushen shuka waɗanda ke ɗauke da cikakken furotin: 4 g na furotin a kowace rabin kofin dafaffen quinoa.
Madogara -