Wadannan abinci don rage kiba a Ramadan

Wadannan abinci don rage kiba a Ramadan

Da yawa suna kokawa don kula da nauyinsu a lokacin Ramadan da Idin Al-Fitr. An san cewa kula da nauyi ya fi kawai abinci - yana da ban sha'awa game da abinci mai gina jiki da tsarin motsa jiki, damuwa ko damuwa, yanayi na yau da kullum, shekaru har ma da halayen barci da yanayi.

Kuma bisa ga abin da shafin yanar gizon Ku ci Wannan Ba ​​Wancan ya buga, haɗa abincin da ke taimakawa rage kiba cikin tsarin abincin mutum na iya taimakawa wajen daidaita abincin, amma dole ne a kiyaye daidaito da daidaitawa. Misali, avocado yana da kyau kuma yana da lafiya, amma cin biyu daga cikinsu a cikin abinci ɗaya yana fitar da adadin kuzari 644 cikin jiki lokaci ɗaya. Haka abin yake game da cin abinci da aka sarrafa fiye da kima, kamar cin oatmeal ta hanyar haɗa fulawa a cikin pastries ko shan giyar cranberry mai zaki. Zaɓuɓɓukan cin avocados, hatsi, ko cranberries duk suna da kyau, amma ba a samun sakamakon likitanci ba tare da samun matsakaicin adadin su ba kuma a cikin asalin su ba tare da haɗaɗɗun ƙari ba.

Masana sun ba da shawarar cin 'ya'yan itace guda ɗaya ko guda ɗaya a mako na waɗannan abinci masu zuwa, don samun sakamako mai kyau da kuma dogon lokaci:

1. Avocado

Wani kimantawa na 2020 da aka buga a cikin mujallar Nutrients ya gano cewa matan da ke cin 'ya'yan itatuwa da kayan marmari akai-akai, gami da avocado, idan aka kwatanta da waɗanda ba su sami asarar nauyi ba tsawon shekaru huɗu.

2. Cranberry

Za'a iya amfani da zaƙi na halitta na berries a maimakon ƙarin ruwan 'ya'yan itace a cikin zaɓin buɗaɗɗen buɗaɗɗen ku ko suhoor don tallafawa sarrafa nauyi.

3. Lenti

Cin kwatankwacin kofin kwata na lentil yana haifar da fa'ida daga fa'idar lafiyarsa da samun fa'idar koshi da rashin ci.

4. Naman kaza

Lokacin amfani da namomin kaza a maimakon naman sa, kawai kofi XNUMX na iya sadar da dandano mai daɗi amma kaɗan na adadin kuzari. Masana sun ba da shawarar rage yawan adadin kuzari ba tare da yin hadaya da dandano ba shine mabuɗin asarar nauyi mai tasiri.

5. Ruman

Bincike akai-akai yana nuna cewa isassun 'ya'yan itace da kayan lambu suna da alaƙa da ƙananan nauyin jiki. Ta hanyar cin rabin kofin rumman kawai, ana iya samun sakamako mai kyau.

6. tafarnuwa

Masana sun ba da shawarar a gwada cin ɗanyen tafarnuwa guda ɗaya, niƙaƙƙe, ba a niƙa ko daskare ba. Ganyayyaki ɗaya na tafarnuwa, sabanin sauran abubuwan da ake buƙata masu yawan kuzari, na iya samar da mahimman adadin kuzari idan ana yin su akai-akai.

7. hatsi

Rabin kofi na hatsi yana dauke da nau'in fiber guda hudu, rabin abin da ke narkewa, don inganta jin dadi da kuma kara asarar nauyi.

8. Brokoli

Masana sun ba da shawarar a ajiye buhun broccoli daskararre a cikin injin daskarewa, ta yadda za a iya ƙara adadin rabin kofi a duk lokacin da za a iya cin abinci.

9. Farin kabeji

Farin kabeji na ɗaya daga cikin abinci masu lafiya waɗanda za a iya ci aƙalla kofi ɗaya a mako saboda adadin kuzarin sa ba zai wuce kusan adadin kuzari 135 a kowane abinci ba.

10. Salmon

Masana sun ba da wani muhimmin sirri lokacin cin salmon, wanda aka sani cewa babban tushen furotin ne mai yawan kitse mai lafiya, don gujewa kifi kifi da aka shirya da gishiri da sukari, kuma zaɓin da ya dace shine salmon na fili wanda aka yi da ganye ko kayan yaji.

11. Alayyahu

Yawancin girke-girke na abinci masu lafiya da jagororin sun haɗa da cin alayyafo, amma masana abinci mai gina jiki sun ƙididdige yawan adadin da mutum ke ci a mako ya zama kusan kofuna 2 na alayyafo. Amfani da kayan lambu gaba daya kamar alayyahu yana da alaƙa da ƙarancin kiba, muddin ana ci daidai gwargwado.

12. koko foda

Yana iya zama abin mamaki ga wasu cewa foda koko yana cikin mafi kyawun abinci mai asarar nauyi. Ana yin foda koko daga gasasshen wake na koko. Masana sun ba da shawarar cin zaƙi da aka rufe da foda koko maimakon zaƙi da ke cike da cakulan don taimakawa tafiyarku na asarar nauyi.

Hasashen horoscope na Maguy Farah na shekarar 2023