Cin abinci mara kyau, ko cin abinci mara kyau, yana nufin abin da ke biyowa: mutum yana samun abinci tare da abinci yawan abincin da jiki yake bukata ya kasance lafiya kowace rana. Dole ne a riƙa tunawa da cewa raguwa na abubuwan gina jiki zai iya haifar da irin wannan cuta a cikin jikin su a matsayin raunin su. Saboda haka, ba daidai ba ne a yi la'akari da cewa cin abinci mai kyau shine rage cin abinci wanda aka yi amfani dashi kawai don asarar nauyi.
Don haka menene abincin abincin daidai?
Abinci mara kyau ba iri ɗaya ba ne ga dukan mutane. Bukatun kowane mutum na yau da kullum yana dogara ne akan wasu sigogi daban-daban, wanda ya haɗa da yawan kuzari, shekaru, jima'i na mutum, matsayi na aikin jiki. Don haka, alal misali, matan ciki ko mata masu shayarwa sun karu bukatun makamashi, wanda yanayin su ne suka ƙaddara. A dabi'a, cin abinci mara kyau ga mata a cikin wannan lokaci na rayukansu ba zasu da kome da abincin da ke samar da abincin abincin daidai ga asarar nauyi.
Duk da haka, zamu iya fadi game da ka'idojin daidaitaccen abinci. Bukatun makamashi na yau da kullum
jiki ya rufe da samfurori daga manyan kungiyoyi biyar.
Mun lissafa su:- gurasa, shinkafa, hatsi da taliya;
- 'ya'yan itatuwa da kayan marmari;
- nama da kifaye;
- kayan kiwo;
- fats, mai da Sweets.
Haɗa samfurori daga kowace ƙungiya a cikin jerin yau da kullum - wannan na nufin kiyaye abincin abincin daidai.
Zan iya amfani da abincin abincin daidai don asarar nauyi?
Haka ne, idan ba ka manta game da ka'idoji na asali ba. Suna buƙatar mu ci gaba da cin abincin da suke biye da su:
- daga 15 zuwa 20% na abinci yau da kullum ya kamata a rufe shi da sunadarai - irin su nama mai nama, kifi, nama mai kaji;
- daga 50 zuwa 60% na yau da kullum abinci ya kamata a rufe da carbohydrates - kamar gurasa, shinkafa, taliya, dankali, 'ya'yan itatuwa, ganye, wake;
- yawan adadin mai yaye ya kamata ya kasance daga 20 zuwa 30%. Bai kamata ya wuce 30% na yawan bukatun mu na makamashi ba, wato, 33 grams na abubuwa masu mahimmanci da adadin kuzari 1000. Daga wannan mai, kawai 10% na iya zama na asali daga dabba, wato 11 grams ga kowane calories 1000.
Daidaitaccen abinci ga asarar hasara na mako guda
Ƙarshen tattaunawarmu game da abinci mai kyau, za mu ba ka dama da zaɓuɓɓuka don menu don asarar nauyi - zaka iya ɗaukar su a matsayin misali na cin abinci mai kyau na mako guda.
Breakfast
- 1 gurasa (ko 2 crumbs) + 30 grams na cuku mai ƙananan;
- 1 kofin madara 1.5% mai + 1 gurasa (gurasa guda 30) tare da zuma ko marmalade;
- 1 kofin madara 1.5% mai abun ciki + 30 grams flakes ko 2 crumbs.
Na biyu karin kumallo
- 2 'ya'yan itatuwa ko 1 gilashin ruwan' ya'yan itace ba tare da sukari ba.
Abincin rana
- dafa shi ba tare da man mai omelette daga qwai biyu tare da namomin kaza, albasa, barkono barkono + 1 ƙananan yanki na salatin kayan lambu da teaspoons biyu na man zaitun + 1 gurasa;
- 120 grams na nama mai gauraye + 1 ƙananan kayan aikin salatin kayan lambu tare da ɗaya cakuda man zaitun + 1 gurasa;
- 1 ƙananan ƙananan gurasar legumes na takin da guda ɗaya na man zaitun + 30 grams na cuku mai ƙananan;
- 2 naman alade shish kebabs + 1 lean cake + 1 kananan servings na kore salad tare da teaspoons biyu na man zaitun;
- 1.5 ƙananan ƙananan yankakken gurasar da aka yi da tumatir, tare da guda ɗaya na man zaitun + 4 kananan guda na Boiled dankalin turawa + 30 grams na cuku mai tsami + 1 gurasa;
- 150 grams na kifi da kifi + 100 grams na Boiled dankali + 1.5 Boiled karas da daya teaspoon na man zaitun;
- 200 grams na Boiled taliya + 50 grams na ƙananan cuku + 1 kananan bauta wa na karas ko tumatir salatin da 4-5 zaituni da teaspoons biyu na man zaitun.
Bayan maraice
- 1 'ya'yan itace.
Abincin dare
- 1 yogurt 0-2% mai abun ciki + 2 'ya'yan itatuwa;
- 1 yogurt 0-2% mai abun ciki + 1 teaspoon zuma + 8-10 kwayoyi + 2 gurasa;
- 1 yogurt 0-2% mai abun ciki + 2 teaspoons jam + 8-10 tonsils;
- 1 yisti tare da yanki 1 (nau'in grams 30) na cuku mai ƙananan, tumatir, 1 naman alade daga Boiled Bokey;
- 1 gilashin madara 0-2% mai abun ciki + 50 grams na hatsi.
Za a iya cin abincin abincin da aka dace daidai da cin abinci, saboda yana taimakawa wajen rage kaya a cikin gajeren lokaci. A lokaci guda, wannan abincin shine misalin abincin abincin daidai ga asarar nauyi, bin abin da zaka ji cike da kullum.