Yanzu hutu sun kare, dole ne mu fara tunanin sake dawowa halaye. Idan haka ne, da kun bar su a ajiye a cikin waɗannan watannin. Kasance hakan duk da cewa, ba laifi bane ka gano hakan 8 mai ƙananan kiba da lafiya. Ba za su iya ɓacewa daga menu na yau da kullun ba!
Daga nama zuwa kifi zuwa fruita fruitan itace da ƙari mai yawa. Tunda ta wannan hanyar zaku iya kula da daidaitaccen abinci amma ba tare da manta duk waɗannan buƙatun da jiki ya gaya mana cewa tana buƙata ba. Yi aiki don ci gaba da kasancewa da mafi kyawun nauyi da rayuwa mafi ƙoshin lafiya fiye da kowane lokaci.
Abincin mai ƙarancin mai da lafiya, kifin kifi
Akwai abinci mai ƙarancin mai da lafiya da muke da su a yatsunmu. Abu mafi kyawu shine koyaushe cire duk waɗanda suke da kitse mai yawa kuma tabbas, waɗanda suka zo daidai ko abinci mai sauri. Fiye da komai saboda da adadin kuzari zai kuma fi girma. Idan kana da lokaci, zai fi kyau koyaushe ka shirya abincinka ka ajiye su a cikin firinji ko kuma injin daskarewa don lokacin da ya kamata cinsu. Yana da kyau a sha karamin cokali na man zaitun a cikin babban abinci kuma a kara musu kayan lambu.
Daya daga cikin abinci na farko wadanda basu da kiba kuma suke da lafiya shine kifin kifi. Ba tare da wata shakka ba, ɗayan waɗanda dole ne a haɗa su cikin abincinmu. Wannan kifin yana da Omega 3, wanda zai zama da amfani ga jiki gaba ɗaya da kuma hanyoyin jini musamman. Ga kowane gram 100 daga ciki, zamu iya cewa zamu cinye kusan gram 11 na mai. Yana da matukar gina jiki kuma yana da bitamin irin su B12 ko B6, da kuma ma'adanai magnesium ko calcium, da sauransu.
Naman Turkiyya
Duk lokacin da muke magana game da lafiyayyen al'ada, mun yarda cewa akwai kyawawan nama fari guda biyu cikakke. A gefe guda kaza, amma a daya bangaren, har yanzu turkey ba ta da kiba. Matukar dole ne mu tabbatar mun cire fatar. A wannan yanayin, kimanin gram 100 zai sami adadin kuzari 135. Bugu da kari, gudummawar sunadaran da muke bukata suma zasu kasance a ciki.
Bishiyoyi
Kamar 'ya'yan itace, zamu tsaya tare da strawberries. Ba tare da wata shakka ba, yana ɗaya daga cikin zaɓuɓɓukan lafiya tare da manyan ƙwayoyi na bitamin da folic acid. Antioxidants da fiber suma zasu kasance cikin wannan ɗan 'ya'yan itace.. Handfulaƙƙarfan strawberries na iya samun kusan adadin kuzari 45 kuma mai ƙarancin gram. Jin daɗi na gaske zai zama 'ya'yan itace kamar wannan da ɗan cakulan ɗan duhu.
Gurasar alkama gaba daya
Babu shakka burodi yana da 'yan adadin kuzari kaɗan. Tabbas, a wannan yanayin, mun zaɓi gurasar alkama ta gari. Baya ga carbohydrates, duk gurasar alkama ma tana da zare da kuma bitamin da kuma ma'adanai. Yana da kyau sosai a ɗauka don shi guje wa wasu matsalolin hanji. Tabbas, koyaushe iyakance amfani dashi tunda kusan gram 100 na irin wannan burodin kusan adadin kuzari 200 ne. Da Rye burodi Hakanan babban aboki ne, tunda shima yana da fiber da yawa kuma yana hana matsalolin ƙashi.
Qwai
Idan furotin shine ɗayan manyan tushe don lafiyarmuHakanan zamu same shi a cikin ƙwai. Idan kanaso ka cire wasu adadin kuzari, ba komai kamar shan kwai fari. Cikakke don yin kowane irin girke-girke na kayan zaki. Bayyananne game da adadin kuzari 13. Don haka, ba zaku sami matsala tare da adadin kuzari ko nauyinku ba.
Lentils
Don kara kuzari a jikin mu da zare, shima lentil ne zai iya samun sa. Wai wasu Giram 100 na lentil suna da adadin kuzari 116. Don haka su ma suna da mahimmanci. Saboda ba kawai adadin kuzari ba ne, amma kamar yadda muke faɗi, sauran gudummawar.
Guna mai wartsakewa
Haka ne, guna wani ɗayan mafi kyawun 'ya'yan itace ne. Yana da matukar shakatawa kuma ba shakka, yana da haske sosai. Don haka muna fuskantar wani daga cikin abinci maras nauyi da lafiya. Da bitamin C yana nan a ciki kuma ana iya samun adadin kuzari sittin kawai.
Blue kifi, tuna
Idan muka ambaci kifin a baya, tabbas ba za a iya cinye tuna ba. Shigar cikin abin da ake kira kifi mai shuɗi. Game da 100 grams na Tuna gwangwani tana da adadin kuzari 120. Bugu da kari, zai dauki kimanin gram 25 na furotin. Wani abu wanda, kamar yadda muke gani, shima asali ne. Don haka, kun riga kun san waɗanne ne waɗanda ba za ku iya ɓacewa daga jita-jita ɗinku ba.