Legumes
Sanannen kayan cin ganyayyaki. Zaɓuɓɓukan dafa abinci ba su da iyaka, amma miya mai tsabta ya shahara musamman a cikin hunturu. A matsayin wake, ana bada shawarar yin amfani da lentil ja, wake, chickpeas, koren wake, wake, waken soya.
Karamin jagora kan amfani da legumes a abinci:
– Adzuki wake: jita-jita da shinkafa.
– Anasazi wake: Mexican jita-jita (crushed).
- Black ido wake: salads, cutlets masu cin ganyayyaki, casseroles, pies.
- Black wake: miya, chili, stews.
- Lentils: miya, salads, gefen jita-jita, stews.
- Chickpeas: hummus, miya, casseroles.
- wake wake: salads, gefen jita-jita, miya.
Tabbatar cewa babu ƙarancin furotin a cikin jiki, in ba haka ba yana cike da raguwar juriya na rigakafi kuma, a sakamakon haka, sanyi. Loda kayan legumes kuma a adana goro da iri a cikin madaidaicin rabo.
ganye
Fresh ganye (faski, Dill, letas) yawanci ana tsinkayar su azaman ƙaramin ƙari ga manyan jita-jita. A gaskiya ma, ganye suna biyan bukatun ɗan adam na abubuwa masu amfani da yawa. A lokacin rani, akwai yalwar kayan lambu mai yawa, amma a cikin hunturu, an bayyana rashinsa a cikin rauni da lalacewar fata. A cikin shaguna, ganye suna "auduga" kuma sun ƙunshi mafi ƙarancin bitamin. Ganyen daskararre kwaikwayi ne kawai na sabo. Mafi kyawun zaɓi shine shuka da kanka, daidai a cikin dafa abinci. Hydroponics ko ƙananan trays na ƙasa suna da ikon samar muku da sabbin tsire-tsire a kowane lokaci.
Kabeji
Babban samfuri a kowane lokaci na shekara, amma musamman a cikin hunturu. Kabeji ba shi da tsada, kuma adadin bitamin (musamman C da K) da aka tattara a cikin kayan lambu bai yi ƙasa da hadadden bitamin da ake sayar da su a kantin magani ba. Hakanan yana ƙunshe da fiber, antioxidants, da mahaɗan anti-carcinogenic (glucosinolates). Yawancin bincike sun tabbatar da ikon kabeji don rage haɗarin ciwon daji da ciwon sukari. A cikin hunturu, irin wannan "rafi" na ma'adanai da bitamin zasu zama babban taimako ga tsarin rigakafi. Kabeji an fi ci danye.
squash na hunturu
Kayan lambu mai ban mamaki tukuna (a fasaha na 'ya'yan itace) sun fito ne daga Amurka, inda ake ɗaukarsa ɗayan tsire-tsire mafi koshin lafiya don ci. Yawancin lokaci yana rikicewa tare da zucchini ko kabewa. Squash yana da yawan bitamin C da A, sunadaran, carbohydrates, fats, fiber, iron, calcium, potassium da sauransu. Yin amfani da squash na yau da kullum a cikin kaka da hunturu shine kyakkyawan rigakafin cututtuka na numfashi.
Karas
Kayan lambu na lemu ya ƙunshi “titanic kashi” na beta-carotene, wanda aka canza zuwa bitamin A cikin jiki. Yana karfafa garkuwar jiki da inganta lafiyar ido. Har ila yau, kayan lambu yana dauke da wadataccen bitamin C, cyanide, lutein.
dankali
Mai sauƙi da ƙaunataccen yawancin, dankali ya ƙunshi ba kawai sitaci ba, amma har ma da wadataccen kayan aiki masu amfani: potassium, magnesium, folic acid, bitamin C. Hakanan akwai furotin a cikin dankali. Tushen kayan lambu yana taimakawa rage karfin jini da haɓaka matakan antioxidant.
Bow
Ana amfani da albasa don ƙara dandano ga jita-jita. Kayan lambu yana da sauƙin girma kuma yana samuwa kusan duk shekara. Albasa yana da ƙarancin adadin kuzari, amma yawancin bitamin C da fiber. Hakanan ya ƙunshi mai na musamman da yawa waɗanda ke taimakawa rage matakan cholesterol. Kuma, ba shakka, tun lokacin yaro, kowa ya san kaddarorin albasa don rigakafin mura.
Beetroot
Kayan lambu mai arzikin sukari shine babban bayani ga waɗanda suka yanke shawarar yanke kayan zaki. Baya ga sukari na halitta, beets sun ƙunshi babban taro na antioxidants, bitamin A, B, C + potassium da folic acid. Ƙarfafa na halitta na rigakafi ba zai sa ku jira ba!
turnip
Wani abu mai kama da dankalin turawa, kayan lambu yana kusa da yanayi zuwa kabeji da broccoli. Turnip yana da manyan abubuwan da ke da amfani ga mutane (glucosinolates, bitamin C da K, folic acid, potassium, fiber), wanda ke taimakawa wajen haɓaka sautin jiki.
Faski
Kayan lambu mai kama da karas, farar launi ne kawai. Parsnip ana amfani dashi daban kuma azaman ƙari ga jita-jita daban-daban. Ya ƙunshi mai yawa fiber, potassium, bitamin C, folic acid. Tare da ƙananan adadin kuzari, parsnips suna iya ba da jiki tare da adadin bitamin da ke da amfani a lokacin sanyi.
Radish
Italiyanci chicory shine ganye-fari mai launin ja da aka tattara a cikin ƙaramin kai. Ganyen suna da ɗanɗano na yaji da ɗaci kuma ana amfani da su azaman ƙarin sinadari don ƙara ɗanɗano ga jita-jita. Ya na da yawa bitamin C, magnesium, potassium da low kalori abun ciki (23 da 100 g). Radicchio yana da koma baya ɗaya kawai - baƙon da ba kasafai ba ne a kan ɗakunan Rasha.
Busassun 'ya'yan itatuwa da goro
Ƙimar makamashi mai girma da ikon cin su a kowane nau'i yana sa busassun 'ya'yan itace mai ban sha'awa ga kowa da kowa. Raisins, busasshen apricots, dabino, prunes, almonds, cashews, hazelnuts, gyada, gyada da sauransu. Zaɓi waɗanda kuka fi so kuma kuyi ƙoƙarin kada ku cinye su gaba ɗaya.
'Ya'yan itãcen marmari da berries
Muna sane da cewa samun sabbin berries da 'ya'yan itatuwa a cikin hunturu ba abu ne mai sauƙi ba, amma mun tabbata cewa kun kula da girbi iri ɗaya a gaba. Idan ya zo ga ’ya’yan itace, a nemi tangerines, lemu, inabi, da kiwis—duk suna da wadatar bitamin C, wanda ke taimaka wa baƙin ƙarfe ya sha da kuma kare jiki daga cututtuka.
Amai
Wani samfuri mai amfani mai mahimmanci kuma mai gina jiki wanda ke taimakawa wajen dumi a cikin hunturu da kuma kawar da alamun farko na sanyi. Ruwan zuma yana da ma'adanai da bitamin da yawa da suka haɗa da aidin, potassium, baƙin ƙarfe da sauransu. Idan kai mai cin ganyayyaki ne, to ka duba hanyoyin da muke magana akai.
Tsabta ruwa
An yi magana da yawa game da wannan, amma har yanzu muna maimaita: sha kawai ruwa mai tsabta, wanda ke inganta narkewa kuma baya haifar da haushi.
Kuma a ƙarshe, ƴan shawarwari don cin abinci a cikin hunturu:
– Ku ci abinci mai zafi kowace rana. Da farko, ya kamata ya zama miya, hatsi ko stews.
– Sha shayin ganye.
- Iyakance kayan zaki (a cikin hunturu yana da wahala musamman don tsayayya). Sauya cakulan da zuma, busassun 'ya'yan itatuwa da 'ya'yan itatuwa.
- Zabi abinci mai yawan carbohydrates.
Kada ku yi rashin lafiya!