Ba zan so in dora muku wani ra'ayi na yadda mai cin ganyayyaki ya kamata ya ci abinci yadda ya kamata ba. Babu wata hanya madaidaiciya a nan. Kowa ya bambanta kuma abin da ke aiki ga mutum ɗaya bazai yi aiki ga wani ba. Wani yana ƙididdige abincinsu sosai bisa ƙa'idar JBU (fats, proteins, carbohydrates), wani kawai ya maye gurbin naman naman da aka saba da shi da waken soya, wani kuma yana ƙoƙarin cin ɗanyen ganye da 'ya'yan itace. Wataƙila mafi mahimmancin ƙa'ida wanda duk novice masu cin ganyayyaki ya kamata su bi shine ku saurari kanku da jikin ku kuma a kowane hali kuyi watsi da siginar sa.
Nasihu masu lafiya ga masu fara cin ganyayyaki
Da fari kula da hatsi da hatsi. Dukan hatsi na da matukar fa'ida ga lafiyar mu, domin suna dauke da sinadarai masu yawa, gishirin ma'adinai da fiber na abinci, wadanda ba su da tacewa da kayan abinci. Ana iya haɗa hatsi iri-iri, shinkafar hatsi gabaɗaya, taliyar hatsi gabaɗaya, quinoa, masara, koren buckwheat, da sauransu. Wadannan abokai na iya zama tushen makamashi mai kyau, ban da haka, suna da wadata a cikin ƙarfe, wanda duk masu cin ganyayyaki masu cin ganyayyaki suna da damuwa sosai. Zai fi dacewa don ƙara hatsi zuwa miya ko dafa abinci mai lafiya daga gare su, kuma hatsi na iya zama kyakkyawan gefen tasa don hanya ta biyu.
Kyakkyawan yakin don hatsi kuma na iya zama kayan lambudauke da adadi mai yawa na furotin. Wadannan sun hada da kaji, wake, lentil, Peas, waken soya da wake. Domin waɗannan samfuran su zama mafi kyau, kada ku yi kasala don jiƙa su na ɗan lokaci kafin dafa abinci da kar a skimp a kan kayan yaji Abincin Indiya babban misali ne a nan. Kayan yaji suna inganta narkewa kuma suna haɓaka mafi kyawun sha na legumes. Magani mafi sauki ga kowane mafari shine tafasa lentil ko chickpeas a cikin ruwan zãfi tare da kayan yaji da kuka fi so. Idan wannan zaɓin ba a gare ku ba, duba sauƙi amma mai dadi girke-girke don lentil patties, falafels da soya meatballs.
Kar ka manta game da sabo ne kayan lambu da ganye, - koyaushe sun fi kyau a yi amfani da su tare. Son alayyafo? Ƙara wasu sabobin faski da ganyen Basil a gare shi - oh, an shirya salatin dadi da lafiya! Hakanan, ba da fifiko ga samfuran yanayi waɗanda za'a iya samun sauƙin samu a kasuwannin gida. Yi ƙoƙarin sarrafa kayan lambu kaɗan don adana matsakaicin kaddarorin masu amfani a cikinsu.
Koyaushe ci gaba da sabo akan tebur 'ya'yan itatuwa da berries. 'Ya'yan itãcen marmari na launuka daban-daban suna wakiltar kasancewar abubuwa daban-daban a cikin su, don haka yana da amfani don haɗa su da juna.
Hakanan ana bada shawarar cinyewa game da 30-40 grams na busassun 'ya'yan itace kowace rana. Lokacin zabar, ba da fifiko ga 'ya'yan itatuwa waɗanda suka riƙe harsashi, ba shekaru a cikin sulfur dioxide ba, ba soyayyen ko jiƙa a cikin gishiri ko sukari ba.
Abokan ku masu aminci za su iya zama daban-daban na goro (hazelnuts, almonds, Pine nut da sauransu) da tsaba masu arziki a cikin mai, bitamin E da kuma omega-3 acid masu amfani (kamar kabewa, sunflower, hemp ko flax tsaba). Za a iya cinye su a matsayin abinci mai lafiyayye ko kuma a ƙara su cikin ƙaramin adadin zuwa salatin sabo. Kar ka manta da amfani da man kayan lambu da yawa, wanda a cikin nau'i mai mahimmanci ya ƙunshi dukkanin abubuwa masu amfani na samfurori na sama. Ku sani cewa man da aka dasa sanyi ne kawai zai iya kawo fa'idodi na gaske.
Kasancewa mai cin ganyayyaki ba wai kawai cire abinci ɗaya daga tebur ɗin da maye shi da wani ba. Masu cin nama masu haɓaka suna yin ba'a game da ƙarancin abinci mai gina jiki na tsiro, ba tare da zargin wadatar teburin cin ganyayyaki ba. Bayar da kayan dabba yana nufin ɗaukar mataki zuwa sabon salon rayuwa mai ban sha'awa, gano yawancin girke-girke masu daɗi da ban mamaki, kuma wanene ya san inda duk wannan zai haifar…