Mun riga mun yi magana game da abin da bai kamata ku ci ba a lokacin rani, karya ka'idodin abinci mai gina jiki mai kyau, ba kiba ba, kuma kada ku tilasta ciki ya yi aiki tukuru. Abin da ke da amfani shine lokacin hutun bazara ko ɗauka tare da ofis don abun ciye-ciye?
Masara a kan cob - tushen fiber. Amma idan muka ware babban adadin gishiri da mai, shi ne mai dadi da lafiya tasa zai zama mai taimako ga narkewa. Ana iya dafa masara akan gasa, a ci gaba ɗaya, ko ƙara a matsayin hatsi ga salatin.
Kankana yana taimakawa wajen kwantar da ku a rana mai zafi don mayar da ma'aunin ruwa. Wannan Berry yana da kashi 90% na ruwa kuma shine tushen lycopene, wanda ke kare kwayoyin halitta daga cutar kansa. Kuma, duk da zaƙi na 100 grams na kankana ƙunshi kawai 40 adadin kuzari.
Iced shayi - tushen antioxidants tare da adadin kuzari. Amma wannan bai shafi shaye-shaye da ake sayarwa a manyan kantuna ba da sunan shayin kankara.
Salatin 'ya'yan itace – cikakkiyar mafita ga wadanda suka gaji da cin ‘ya’yan itatuwa gaba daya. 'Ya'yan itãcen marmari da berries sune tushen tushen antioxidants; yana da kyau a haɗa su da mai kamar kirim mai tsami ko yogurt.
Miyan sanyi babban zaɓi ne don bazara. Suna freshen, amma saboda ƙarancin farashi akan samfuran kuma ba su da tsada. Gazpacho - miya mai sauƙi da dadi na tumatir, cucumbers, da barkono. Ɗayan hidimar wannan miya yana da adadin kuzari 88 kawai, gram 4 na mai, kuma babu cholesterol.
Soyayyen kaza babban zaɓi ne don abincin dare na gida da ziyartar fikinik. Kaza ya ƙunshi ƙananan adadin kuzari, carbohydrates masu sauƙi, da mai, amma mai yawa furotin. Idan an haɗa kaza tare da kayan lambu, to, amfanin abinci yana ƙaruwa sau da yawa.
Zucchini shine tushen bitamin C, yayin da gram 100 na samfur don kawai adadin kuzari 20, babu mai, kuma babu cholesterol. Wannan yana ɗauka cewa ba za ku soya zucchini a cikin adadi mai yawa na man fetur ba.
jatan lande ne mai kyau appetizer ga wata ƙungiya, a hearty low-kalori abincin rana zabin. Naman shrimp zai ba da ƙarfin kuzari kuma ya cika jiki da ƙarfe.