Me zan ci da yamma don barci mai kyau?

Faɗin nan “abin karin kumallo na sarki, abincin ɗan sarki da abincin talakka” misali ne mai kyau da za mu bi. Amma me yasa ya zama dole don cin abincin dare mai haske? "Don guje wa, tare da cin abinci mai yawa, sakamako akan lokacin da ake ɗaukar barci, haɗarin farkawa da wahalhalu.

komawa barci, amma kuma rashin ci washegari a lokacin karin kumallo, ”in ji Aurore Lavergnat, masanin abinci mai gina jiki. Narkewa yana buƙatar kuzari mai yawa daga jiki!

Lokacin da ya dace don abincin dare

Bayan abun da ke cikin abincin, lokacin yana da mahimmanci. "Dole ne ku ci abincin dare aƙalla sa'o'i ɗaya zuwa biyu kafin ku kwanta," in ji likitan abinci. Mafi dacewa, tsakanin 18:30 na dare zuwa 19 na yamma ga yara kuma tsakanin 19 na dare zuwa 20:30 na yamma na manya. “Bayan karfe 21 na dare, ya yi nisa sosai, musamman da yake cin abinci yana inganta fitar da sinadarin insulin a jiki, yayin da a wannan lokaci, sai na baya ya fito da sinadarin melatonin, sinadarin barci. "Ba a ba da shawarar wasu abinci don cin abincin dare ba saboda suna haɓaka hawan jini wanda zai iya haifar da sha'awa, amma kuma yana rage narkewa," in ji Aurore Lavergnat. Wannan shine yanayin farin baguette, farar taliya da shinkafa, semolina, busassun 'ya'yan itace, ayaba, inabi, cherries, amma har da jan nama, kayan kiwo, cuku, man shanu… Kuma ba shakka, babu shayi, kofi, barasa, ruwan 'ya'yan itace ko ruwan 'ya'yan itace ko ruwan 'ya'yan itace. soda. Amma, me muke ci don mu yi barci mai kyau?

kayan lambu

Karas, zucchini, alayyafo, broccoli ... Zaɓin yana da yawa, kamar yadda hanyar dandana su: raw, dafa shi, a cikin miya ... kada ku niƙa miya da yawa, mun fi son murkushewa ga mash. In ba haka ba, za mu raka na ƙarshe tare da ɗanɗano ko yanki na gurasar gama gari, ko goro ko almonds da aka yayyafa masa.

Fish

Ana shayar da shi sosai da yamma, ko da yana da kitse, domin yana dauke da sinadarin fatty acid kadan fiye da nama da omega-3, wadanda ke inganta barci mai kyau da kuma ingancin barci. Matsakaicin rabo: tsakanin 50 da 100 g na manya.

'Ya'yan itãcen marmari

Muna fifita mafi talauci a cikin carbohydrates kamar kiwi, 'ya'yan itatuwa citrus, 'ya'yan itatuwa ja (strawberries, raspberries, blueberries, blackcurrants, da dai sauransu), apples ko pears, wanda ba ya haifar da hawan jini. Kuma muna zabar tsakanin sitaci da ’ya’yan itace domin iyakance yawan amfani da carbohydrate.

Soya da abubuwan da suka samo asali

Tofu, tempeh, miso, yoghurt soya… waɗanda ke ba da sunadaran kayan lambu mai gamsarwa. An fi son siffofin lacto-fermented, wanda kuma yana ba da probiotics.

Ƙananan glycemic index (GI) sitaci

Brown shinkafa, gero, buckwheat, sha'ir, quinoa, wholemeal burodi ... kada ku tsoma baki tare da barci kuma suna samar da karin fiber, wanda ke da kyau ga lafiyar ku. Koyaya, yayin da kayan lambu dole ne su kasance a duk abinci, abincin sitaci ba lallai bane da maraice.

Kayan lambu mai

Man zaitun ko, mafi kyau, flax, hemp, rapeseed ko camelina don wadatar su a cikin omega-3. Nawa ? 1 ko 2 tsp. tablespoon ga babba. Kuma mu guji dafa shi.