Don lafiyayyen karin kumallo da wadatar abinci da taimako wajen rage kiba

Don lafiyayyen karin kumallo da wadatar abinci da taimako wajen rage kiba

Abincin karin kumallo mai gina jiki yana saita sautin don rana mai lafiya, kuma haɗa nau'in hatsi a cikin al'adar safiya na iya zama mai canza wasa, musamman ma idan mutum yana cikin tafiyar asarar nauyi.

Dukan hatsi suna da wadata a cikin fiber, bitamin, ma'adanai, da antioxidants, yana sa su zama kyakkyawan zaɓi ga waɗanda ke neman rasa nauyi.

A cewar shafin yanar gizon Strawberrydelinyc, akwai kwayoyi hudu na safe-bayan da za su iya taimakawa tare da asarar nauyi da inganta lafiyar jiki, kamar haka:

1. Oat: Oat yana da mahimmancin sinadirai idan ana maganar rage kiba. Yana cike da fiber mai narkewa, musamman beta-glucan, wanda ke taimaka muku ci gaba da jin daɗi. Fiber kuma yana taimakawa wajen daidaita matakan sukari na jini da rage sha'awar abinci mara kyau.

2. Quinoa: Ana kiran Quinoa a matsayin "supergrain" saboda abubuwan da ke cikin sinadirai masu ban sha'awa. Ya ƙunshi dukkan muhimman amino acid guda tara, wanda ya sa ya zama cikakkiyar tushen furotin. Har ila yau, hatsin Quinoa sun ƙunshi babban adadin fiber kuma suna da ƙarancin glycemic index, wanda ke taimakawa wajen daidaita matakan sukari na jini da sarrafa ci.

3. Shinkafa Brown: An rarraba shinkafar launin ruwan kasa a matsayin daya daga cikin nau’o’in hatsi masu yawa da ke samar da fa’idojin kiwon lafiya masu yawa, kasancewar tana da wadataccen fiber, bitamin da ma’adanai yayin da take dauke da karancin kuzari idan aka kwatanta da takwarorinta na farin shinkafa.

4. Buckwheat: Duk da sunansa, buckwheat, ko tsiron da aka fi sani, ba irin alkama ko hatsi ba ne. Ita ce iri marar alkama wacce ke da wadataccen abinci mai gina jiki. Ya ƙunshi babban adadin furotin da fiber, wanda ya sa ya zama kyakkyawan zaɓi don sarrafa nauyi.

Muhimman Tips

Masana suna ba da shawarwari masu mahimmanci da yawa lokacin haɗa hatsi a cikin abinci a matsayin wani ɓangare na shirin asarar nauyi:

• Sarrafa abinci: Ko da yake dukan hatsi suna da lafiya, sarrafa rabonsu yana da mahimmanci don asarar nauyi. Ya kamata a riƙa girman girman yanki da aka ba da shawarar don guje wa yawan cin abinci.

• Ƙara furotin: Don haɓaka jin koshi a cikin karin kumallo na tushen hatsi, dole ne ku ƙara tushen furotin, kamar yogurt na Girka, cuku, ko goro.

• Rage ƙara sukari: Ya kamata ku kula da ƙara yawan sukari a cikin hatsin safe. Ana ba da shawarar a zaɓi nau'ikan da ba su da daɗi kuma a yi amfani da kayan zaki na halitta kamar zuma ko maple syrup a matsakaici.

• Haɗa sabbin 'ya'yan itace: 'ya'yan itatuwa masu sabo suna ƙara ɗanɗano ga abincin safe, da kuma samar da ƙarin bitamin, ma'adanai da abun ciki na fiber a cikin karin kumallo.

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