Ku ci waɗannan abincin a lokacin sahur don samun kuzari

Ku ci waɗannan abincin a lokacin sahur don samun kuzari

Ba duk abinci bane ke shafar matakan kuzari a hanya ɗaya, kuma haɓaka makamashi yana buƙatar cikakken tsarin abinci mai gina jiki.

Daidaitaccen abinci ya haɗa da abinci iri-iri don samun kuzari, kamar haka:

1. Oatmeal

Oatmeal shine carbohydrate mai yawan gina jiki mai cike da bitamin, ma'adanai da fiber mai narkewa. An rarraba su azaman hadaddun carbohydrates, don haka suna ɗaukar lokaci mai tsawo don narkewa fiye da matsakaicin hatsin sukari. Rabin kofi na busassun oatmeal yana ba da gram 27 na carbohydrates da gram 4 na fiber, haɗuwa mai ƙarfi don sarrafa sukarin jini da kuzari mai dorewa.

2. Ayaba

Cin ayaba matsakaita daya na samar da gram 26 na carbohydrates da gram 3 na fiber, wanda jiki zai iya canza shi zuwa makamashi mai dorewa. Fa'idodin ayaba kuma sun haɗa da cewa tana da wadataccen sinadarin potassium, wanda shine sinadari mai mahimmanci ga aikin koda, zuciya da jijiyoyi kuma yana rage kumburin tsoka.

3. Girki yogurt

Daga cikin duk nau'in yogurt, yogurt na Girkanci yana ba da mafi yawan abubuwan gina jiki mai gamsarwa. Matsakaicin fakitin yogurt na Girkanci na fili yana ba da kusan gram 8 na carbohydrates da gram 20 na furotin. Carbohydrates a cikin yogurt suna ƙara kuzari, yayin da furotin ke ba wa jiki wani abu dabam don narkewa, yana tsawaita tasirin carbohydrates akan jiki.

4. dankalin turawa

Dankali mai dadi shine kyakkyawan tushen hadadden carbohydrates, yana samar da tasiri mai dorewa akan matakan makamashi. Matsakaicin dankalin turawa mai gasa yana samar da gram 24 na carbohydrates da gram 4 na fiber. Dankali mai dadi kuma yana da wadata a cikin carotenoids da polyphenols, wadanda ke ba da maganin antioxidant, anti-inflammatory da kuma maganin ciwon daji.

5. qwai

Duk da yake qwai ba lallai ba ne su samar da makamashi da kansu, suna da abubuwan gina jiki masu mahimmanci don samar da makamashi. Qwai abinci ne mai wadataccen furotin, amma kuma ya ƙunshi rukunin bitamin B, waɗanda ke taka muhimmiyar rawa wajen samar da kuzari.

Kwai daya da aka tafasa yana dauke da 0.07 MG na thiamine, ko kashi 6% na shawarar da ake sha kullum. Thiamine ya zama dole don metabolize glucose don makamashi, wanda ke nufin yana taimakawa jiki amfani da carbohydrates da ake cinyewa.

6. Beetroot

Beets na iya zama ƙari mai gina jiki ga daidaitaccen abinci. Yana da tasiri mai kyau akan makamashi. Rabin kofi na yankakken yankakken beets yana ba da kusan gram 8 na carbohydrates da kusan gram 2 na fiber. Matsakaicin matsakaicin adadin carbohydrates haɗe tare da adadin fiber da ya dace yawanci yana fassara zuwa daidaitattun matakan kuzari. Beets kuma kyakkyawan tushen tushen antioxidants da sinadirai waɗanda aka danganta su da haɓakawa a cikin tsarin zuciya da jijiyoyin jini.Bugu da ƙari, beets suna da wadatar nitrates, wanda jiki ke daidaitawa zuwa nitric oxide. Nitric oxide yana aiki azaman intracellular da manzo mai mahimmanci don dilating tasoshin jini, wanda shine dalilin da yasa yawancin 'yan wasa suka dogara da shi don haɓaka wasan motsa jiki.

7. Almonds

Almonds gidajen abinci ne masu ƙarfi waɗanda ke ɗauke da furotin da mai mai lafiya. Giram 30 na dukan almonds yana ba da kimanin gram 6 na carbohydrates, gram 6 na furotin, da gram 14 na mai. Domin almonds suna da ƙarancin sukari, da wuya su haifar da hawan jini. Almonds kuma shine tushen tushen mahimman abubuwan gina jiki kamar bitamin B da E da magnesium.

8. Chia tsaba

Kwayoyin Chia sun ƙunshi daidaitaccen rabo na furotin, carbohydrates da fats, suna ba da ɗorewar sakin kuzari wanda ke barin ku kuzari cikin yini. Abincin gram 30 na tsaba na chia yana ba da kusan gram 12 na carbohydrates, gram 4 na furotin, da gram 9 na mai, tare da fiber.

9. Alayyahu

Alayyahu tana ba da fa'idodin kiwon lafiya da yawa, gami da rawar da take takawa wajen haɓaka matakan kuzari. Alayyahu na da wadatar sinadarin Iron, wanda shi ne muhimmin sinadari na samar da jajayen kwayoyin halittar jini. Ana iya haɗa alayyahu da matakan kuzari, kamar yadda ƙwayoyin jajayen jini suke da mahimmanci don jigilar iskar oxygen, kuma iskar oxygen yana da mahimmanci don samar da makamashi.

10. Quinoa

Quinoa an san shi azaman tushen furotin na tushen tsire-tsire, da kuma dukkanin hatsi wanda ke da tasirin makamashi mai ƙarfi, saboda ya ƙunshi dukkanin amino acid guda tara masu mahimmanci, yana mai da shi cikakken furotin da ingantaccen abinci don gyaran nama. Kofi ɗaya na dafaffen quinoa yana ba da gram 40 na carbohydrates, gram 8 na furotin, da gram 5 na fiber. Quinoa shine tushen tushen magnesium, potassium, phosphorus da baƙin ƙarfe.

11. Rasberi

An san blueberries saboda launi mai ban sha'awa, amma kuma suna alfahari da abubuwan gina jiki masu ban sha'awa waɗanda zasu iya samar da haɓakar kuzari. Blueberries shine tushen tushen carbohydrates mai kyau, kuma yana cike da antioxidants waɗanda ke yaƙar damuwa mai ƙarfi da rage gajiya. Blueberries sun ƙunshi MG 14 na bitamin C a kowace kofi, wanda shine kashi 15% na adadin da aka ba da shawarar yau da kullun.

12. Hummus

Chickpeas yana ba da nau'ikan sinadirai masu mahimmanci don samar da makamashi. Ya ƙunshi hadaddun carbohydrates da fiber, wanda ke ba da tsayayyen sakin glucose a cikin jiki. Har ila yau, sau da yawa ana shirya shi da man zaitun, wanda zai iya zama tushen mai kyau mai kyau.

Rabin kofi na chickpeas yana ba da gram 20 na carbohydrates, gram 6 na furotin, da gram 4 na fiber, wanda yake da kyau don ci gaba da sakin kuzari.

13. Lentil

Lentils suna cike da abubuwan gina jiki, suna da kyakkyawan tushen hadaddun carbohydrates, suna ba da kuzari mai dorewa bayan cin abinci kuma suna samar da daidaiton matakan sukari na jini. Kofin kwata na lentil ya ƙunshi gram 30 na carbohydrates, gram 12 na furotin, da gram 5 na fiber. Babban abun cikin sa na fiber yana taimakawa wajen daidaita narkewa da kuzari.

14. Wake

Wani ɓangare na dangin legume, wake abinci ne mai gina jiki wanda zai iya tasiri ga matakan kuzari. Wake cike da hadaddun carbohydrates, wanda ke nufin zai iya samar da tsayayyen sakin kuzari bayan cin su. Rabin kofi na wake yana samar da kusan gram 20 na carbohydrates da gram 7 na fiber.

15. Kwanaki

Kwanan dabino sun ƙunshi glucose, fructose da sucrose, ma'ana suna da wadataccen sukari na halitta kuma suna iya samar da kuzari cikin sauri. Kwanan da aka tono ɗaya ya ƙunshi gram 18 na carbohydrates, yana mai da shi ingantaccen kuzari. Dabino na dauke da sinadirai masu yawa da suka hada da jan karfe, iron, manganese da potassium.

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