A cikin neman abinci mai kyau, sau da yawa muna yawan yin aljanu akan abinci mai sarrafa. Duk da haka, ba duk abincin da aka sarrafa ba ne ke da illa ga lafiyar mu. A zahiri, akwai nau'ikan samfuran da aka sarrafa waɗanda zasu iya zama zaɓi mai dacewa don haɓaka abincinmu. Na gaba, mu bincika 10 da aka sarrafa mai kyau wanda zai taimaka muku inganta lafiyar ku kuma hakan na iya zama manyan abokan tarayya a cikin kantin ku.
Menene matakai masu kyau?
Ana iya samun waɗannan abinci a cikin nau'o'i daban-daban, kamar samfurori gwangwani, daskararre, busasshen ruwa ko hatsi. A cikin kowane ɗayan waɗannan nau'ikan, yana da mahimmanci don karanta alamun don guje wa waɗanda ke da wadatar abubuwan ƙari, abubuwan adanawa da ƙara sukari.
Abincin da aka sarrafa mai kyau shine mafita mai amfani don cin wasu abinci ba tare da lokaci ba ko samun su cikin sauri da sauƙi don abincinmu. Bugu da ƙari, za su iya zama hanya mai dacewa don gabatar da sababbin abinci a cikin abincinmu saboda tsarin su.
Abincin da aka sarrafa mai kyau wanda yakamata in haɗa a cikin abinci na
Abincin da aka sarrafa, da aka zaɓa da kyau, na iya taka muhimmiyar rawa a cikin abincinmu. Muna raba muku wasu, koyaushe muna ƙarfafa ku duba alamun ku don zaɓar waɗanda suke da ban sha'awa da gaske.
Ganyen gwangwani da kifi
Tsare-tsaren yana ba mu damar samun wasu abinci ba tare da lokaci ba da adana abinci na dogon lokaci, zama babban albarkatu a cikin kayan abinci na mu. Suna kuma riƙe babban ɓangaren abubuwan gina jiki a cikin abinci don su zama a kyakkyawan tushen furotin da omega-3 fatty acid don kammala abincin mu.
Shin kun san cewa kifi mai kitse tare da omega-3Kamar salmon, tuna ko kifi, su ma suna da kyau anti-mai kumburi abinci? Kada ku yi shakka kuma ku sanya musu wuri a cikin kantin sayar da ku da kuma cikin menu na mako-mako.
Pickles
Tsarin tsinke ya ƙunshi jiƙa abinci a cikin maganin acidic kamar vinegar don taki da adana abincin, yana ba shi dandano na musamman da laushi. Hakanan suna da ban sha'awa na abinci mai gina jiki tunda suna mai arziki a cikin fiber da antioxidants. Sun kuma ƙunshi ƙwayoyin cuta masu amfani waɗanda aka sani da probiotics waɗanda zasu iya taimakawa inganta lafiyar hanji da narkewa. Yi amfani da su azaman ado, tufafi, kayan yaji ko sinadarai a girke-girke daban-daban.
Zaitun
Zaitun yana da ban sha'awa akan matakin abinci mai gina jiki saboda suna a tushen lafiya fats, irin su oleic acid, wanda wani nau'in kitse ne wanda ke taimakawa rage LDL cholesterol (wanda aka sani da "mummunan" cholesterol) kuma yana inganta lafiyar zuciya. Har ila yau, suna da wadata a cikin antioxidants, phytonutrients da bitamin E, wanda ke taimakawa wajen rage kumburi da kuma kare kariya daga damuwa.
Dafaffen legumes
Dafaffen legumes wani ne daga cikin waɗanda ake ganin an sarrafa su da kyau tunda suna a tushen furotin da fiber mai mahimmanci. Hakanan suna sauƙaƙe haɗa waɗannan a cikin abincin ta hanyar rage lokutan shirye-shiryen jita-jita sosai. Kuna iya gabatar da su a cikin nau'i na stew, sanya su masu jigon salatin ku ko ku ci su a matsayin ado.
Artichokes na halitta yana shirye don ci
Artichokes ne mai arziki a cikin fiber da antioxidants kuma suna da dadi sosai amma yana da wahala a shirya su. Artichokes na gwangwani, duk da haka, yana sa ya fi sauƙi kuma shine dalilin da ya sa suke da hanya mai kyau don gabatar da wannan abincin a cikin abincinmu.
tumatir gwangwani
Tumatir gwangwani shine babban hanya don shirya salads, jita-jita na gefe da miya. Kyakkyawan tushen lycopene, wani maganin antioxidant wanda ke taimakawa hana cututtuka na zuciya da jijiyoyin jini. Kuma mafi koshin lafiya da abinci mai gina jiki mafi ban sha'awa zaɓi fiye da soyayyen tumatir.
Dukkanin hatsi
Abincin da ke da hatsi ko hatsi suna da kyau zaɓuɓɓuka don cin abinci mai kyau tun da yake mai arziki a cikin fiber da sauran muhimman abubuwan gina jiki. Waɗannan abincin sun ƙunshi dukkan sassan hatsin hatsi don haka sun fi nagartaccen abinci mai gina jiki.
Vitamins da ma'adanai da suke ba mu, ban da fiber, na iya taimakawa wajen rage mummunan cholesterol matakan, rage karfin jini da kuma ba da jin dadi wanda zai iya taimakawa wajen rage nauyi ko sarrafa shi. Barley, bulgur, farro, gero, quinoa, shinkafa launin ruwan kasa, shinkafa baƙar fata, hatsi, garin alkama gabaɗaya, dukan hatsi, da burodi ko noodles da aka yi da hatsi gaba ɗaya zaɓi ne mai kyau.
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Yogurt
Yogurt wani misali ne mai kyau na waɗancan abincin da aka sarrafa masu kyau waɗanda yakamata ku kasance a cikin kayan abinci. Suna da kyau tushen alli da furotin. Tabbas, idan muna son zaɓi mai lafiya, yana da mahimmanci a zaɓi waɗanda suke na halitta ko tare da 'ya'yan itatuwa na halitta kuma ba masu sukari ba.
Tofu
Tofu yana da mahimmanci tushen furotin da baƙin ƙarfe da abinci mai mahimmanci a ciki abincin maras cin nama. An samo shi daga waken soya, ana iya shirya shi ta hanyoyi da yawa kuma ya zama tushe don yawancin jita-jita, ciki har da kayan zaki. Koyaushe tafi don dabi'a.
Madarar Almond
Yana da kyau madadin nonon saniya kuma yana da wadata a cikin calcium da bitamin E3. Kuna iya shirya da shi karin kumallo porridge, yi amfani da shi don yin smoothies na rani mai ban sha'awa ko kuma lafiyayyen biredi.