Kayan abinci mai gina jiki na yau da kullun

Yawancin maganganu da yawa sun samo asali game da ingantaccen abinci mai gina jiki. Wasu suna danganta shi da ƙuntatawa mai tsanani, yayin da wasu ke gaskanta cewa menu na abinci mai gina jiki na yau da kullun yana da daɗin zama ga mutanen da ke sama da matsakaitan kuɗin shiga. A ƙarshe, wani abin da ake tunani shi ne cewa waɗanda ke da matsalar lafiya ko kuma suka yi kiba ne kawai ke buƙatar cin abinci yadda ya kamata. Shin waɗannan ra'ayoyin da aka zana game da PP daidai ne? Shin yana da sauƙi a sami lafiyayyen abinci kuma me har yanzu kuke da shi? Karanta game da shi a cikin labarinmu.

Janar ka'idoji da ka'idojin cin abinci mai kyau

Nazarin farko akan cin abinci mai kyau an gudanar dashi a cikin 1973 a cikin Finland. A tsawon shekarun gwajin, a yankin da aka gudanar da binciken (Karelia ta Arewa), yawan mace-mace daga kiba, ciwon sukari, da cututtukan zuciya sun ragu da sau 7. Wannan ɗayan ɗayan karatun ne da ke tabbatar da buƙatar bin ƙa'idodin cin abinci mai kyau.

Mun kawo muku mahimman ka'idoji 10 waɗanda zasu taimaka muku ƙirƙirar lafiyayyen abinci na kowace rana, canza halayenku game da zaɓin abinci da al'adun abinci.

1. Abinci. Don cin abinci mai kyau, dole ne a sami aƙalla cin abinci sau 5 a rana. Wannan karin kumallo, abincin rana, abincin dare da abinci mai sauƙi a tsakanin. Zai fi kyau cewa kada kuma ƙasa da awanni 2.5 su wuce tsakanin abinci. Don saukakawa, yi amfani da jerin rajista kuma ku lura da kowane cin abinci har sai abin ya zama al'ada.
2. Abincin iri iri. Ku ci kayan lambu da fruitsa fruitsan itace da yawa. Mafi yawan kayan lambu da kuke da shi a kan faranti kuma mai haske da launuka, zai fi kyau.
3. Abincin kalori. Hanyar sarrafa adadin kuzari na mutum ne ga kowane kwayoyin kuma ya dogara da halaye na ƙoshin lafiya. Maimakon ƙididdige adadin kuzari a kowane yanki, fara littafin abinci da rubutu a ciki kowace rana abincin da kuka ci da kuma waɗanne irin yawa, yadda wannan ya shafi yanayinku, yanayinku, da lafiyarku. Idan wannan hanyar da alama tana da wahala a gare ku, yi amfani da shirye-shirye na musamman da aikace-aikace don ƙididdige adadin kuzari, amma kada ku mai da hankali akan su. Da zarar kun takura ma kanku, zai zama muku wahala ku saba da PP.
4. Sauya samfura masu cutarwa tare da analogs masu amfani. Sayi cikakkiyar hatsi maimakon farin gurasa, zaɓi ayaba 1-2 maimakon sandunan ɗanɗano mai daɗi, da hatsi maimakon hatsi nan take.
5. Nazarin abubuwan da ke cikin kayan. Karanta a hankali abubuwan da ka zaba a cikin manyan kantunan. Sayi samfura tare da kayan haɗi na halitta.
6. Ban da samfuran cutarwa. Chips, soda, tsiran alade, biredi, mayonnaise, ketchup, abinci mai sauri, tsallaka abinci har abada. Je zuwa babban kanti tare da jerin abubuwan da aka tsara, don kada a jarabce ku da “abubuwa masu cutarwa” iri-iri.
7. Fifita abinci mara tsari... Ku ci sabbin kayan lambu da 'ya'yan itatuwa fiye da wadanda aka dafa.
8. Waterarin ruwa a ko'ina cikin yini... Yana da kyau a sha a kalla lita 2 na ruwa kowace rana. Sha a kananan sips, a hankali.
9. Kayan ciye-ciye na tilas... 'Ya'yan itãcen marmari, kwayoyi, burodi, cuku na gida, da kowane irin abinci mai sauƙin da ke taimakawa yunwa tsakanin abinci dole ne.
10. Rage cin gishiri... Gishiri yana riƙe da ruwa mai yawa a jiki kuma yana sanya damuwa akan ƙoda. Kula adadin gishirin da kuke ci yau da kullun. Kawar da tsinke-tsinken naman alade daga menu, kamar busasshen kifi ko kyafaffen kifi. (ƙari kan yadda zaka bar gishiri).

Yadda ake nemo menu na dama?

Tsarin abinci mai kyau shine tushen lafiya da ƙoshin lafiya.

Dokokin zaɓar menu:

1. Lissafi na tushen metabolism. Lissafin mafi ƙarancin adadin kuzari da ake buƙata don jikin ku ta amfani da dabarun lissafi na musamman daga Intanet. Adadin adadin kuzari ya dogara da jinsinku, shekarunku, motsa jiki yayin yini. Ba shi yiwuwa a faɗi ƙasa da ƙaramar ƙimar da aka samu a cikin lissafi.
2. Idaya sunadarai. Adadin mafi kyawun furotin: gram 1 a kowace kilogram 1 na nauyin jiki. Ga waɗanda ke rasa nauyi, wannan adadin yana buƙatar ninki biyu.
3. Fatidaya mai. Ko da idan kana rage nauyi, ba za ka iya kawar da mai daga abinci ba. Sauya su da lafiyayyun ƙwayoyi: man zaitun, kifi mai ƙiba. Adadin mafi kyau duka a kowace rana: 1 g da kilogiram 1 na nauyin jiki.
4. Ididdigar carbohydrates. Ana lissafin adadin su gwargwadon yawan adadin adadin kuzari kowace rana. A cikin gram 1 na sunadarai da carbohydrates 4 kcal, a cikin gram 1 na mai mai 9 kcal. Ta hanyar cire furotin da mai daga adadin kuzarin ku, kuna da adadin adadin carbi a kowace rana.

Da safe, ana bada shawara a ci abinci mai wadataccen ƙwayoyin carbohydrates. Waɗannan sune hatsi tare da 'ya'yan itace ko kayan marmari. Ku ci karin zare da rana. Vegetablesara kayan lambu da ganye a babban abincin.

Zaɓuɓɓukan menu

Na maza

Tebur tare da misalai na mafi kyawun PP menu don samari masu matsakaitan shekaru:

Zazzage menu na abinci mai gina jiki ga maza anan saboda koyaushe kuna samun sa a yatsan ku.

Na mata

Tebur tare da abincin PP na mako-mako na mata:

Za'a iya zazzage menu na samfurin don mata anan koyaushe.

Kasafin kudin abinci na mako

Abincin abinci mai gina jiki na yau da kullun bashi da tsada kamar yadda mutane da yawa suke tunani. Don kawai rubles 1000, zaku iya sayan kayan masarufi na mako guda, daga abin da zaku shirya lafiyayyun abinci mai ƙoshin lafiya duk tsawon kwana bakwai.

Zuwa siyayya, tabbatar da siya:

Sunadarai:

• 1 dozin qwai;
• 1 lita na kefir;
• 300 grams na gida cuku;
• 5 kilogiram na kaza;
• 1 kilogiram na kaza.

Carbohydrates:

• 1 kilogiram na buckwheat;
• 0.5 kilogiram na oatmeal;
• 1 kilogiram na apples;
• 1 kilogiram na ayaba;
• 1 kilogiram na lemu;
• 1 kilogiram na farin kabeji;
• 1 kilogiram na karas;
• 1 kilogiram na koren wake.

Kitse:

• 0.5 kilogiram na mackerel.

Spices, kayayyakin burodi na halitta, Sweets:

• 300 g na zuma;
• ƙasa barkono baƙi;
• Provencal ganye;
• turmeric;
• kirfa;
• 'ya'yan kabewa;
• busasshen ginger da tafarnuwa;
• sesame.

Misalan abinci mai sauƙi daga jerin kayan masarufin kasafin kuɗi

A karin kumallo:

• oatmeal tare da apple da kirfa;
• omelet tare da koren wake;
• Smoothies tare da kefir, cuku na gida, ayaba da kirfa.

Don abincin rana:

• dafa nono kaza tare da buckwheat da karas da salatin kabeji;
• kaji da stewed kabeji da 'ya'yan itacen sesame;
• stewed kaza da kabewa tsaba da kayan lambu.

Don abincin dare:

• filletin kaza tare da karas da salatin kabeji;
• gasa kifi da kayan lambu;
• cuku na gida tare da 'ya'yan kabewa da kefir.

Cikakken abun ciye-ciye sune: apples or banana, fried egg with bread, salad kayan lambu, salad mai zaki na apple, zuma da karas.

Menene mafi kyau don dainawa akan PP?

Menu na ingantaccen abinci mai gina jiki na kowace rana, kamar yadda kuka riga kuka lura, baya ƙunshe da zaƙi, gari, kayan gida da adana kayan gasa da sauran kayayyaki da yawa.

Me kuma za ku daina ta hanyar zaɓar tsarin abinci mai kyau:

• oatmeal da sauran nau'ikan cookies;
• walƙiya ruwa, musamman ruwa mai zaki;
• abinci mai sauri: kantin sayar da dumplings, dumplings;
• taliya mai arha da ba ta wuce minti 7 a dafa ba;
• soyayyen dankali da dankalin turawa;
• sunflower da man masara;
• farin burodi, buns;
• ruwan 'ya'yan itace daga babban kanti;
• sandunan makamashi;
• oat, masara, buckwheat flakes;
• mayonnaise, ketchup, biredi, mustard;
• yogurts mai kantin mai ƙananan mai;
• ice cream.

Waɗannan kayayyakin sun ƙunshi abubuwa da yawa na wucin gadi: ƙwayoyin trans, abubuwan adana abubuwa, masu haɓaka dandano, masu ɗanɗano, waɗanda ba wai kawai suna tsoratar da adadi ba ne, har ma suna haifar da mummunar illa ga lafiya.

Sauran ƙarin nasihu

Ba shi da wahala a zaɓi ƙayyadadden menu na abinci mai gina jiki don kowace rana. Abu ne mai wahalar gaske kar a fasa sakin jiki kuma kada a dawo ga dabi'un tsohuwar abincinku.

Fewan ka'idoji kaɗan zasu taimaka muku don sanya PP cikin al'ada:

1. Fahimci cewa ingantaccen abinci mai gina jiki ba tsarin cin abinci bane na yan sati biyu wanda zai sanya surarku siriri kuma kyakkyawa daga ranar farko. Wannan hanya ce ta rayuwa wacce zata kiyaye muku lafiya, saurayi kuma kyakkyawa, sauƙaƙa matsaloli tare da nauyi mai yawa, gashi, fata.
2. Rubuta a kan wata takarda makasudin da kake son cimma ta hanyar manne wa PP.
3. Canja zuwa lafiyayyen abinci ahankali. Rabu da tsiran alade, tsiran alade, mayonnaise a farfajiyar firiji, fara ba da abinci na ɗan lokaci, ku guji kwakwalwan kwamfuta, kayan ciye-ciye da sauran "kyawawan abubuwa". Gabatar da sababbin kayan lambu a cikin abincinku, gano abubuwan da ba ku sani ba.
4. Kada ku kasance rataye akan ingantaccen abinci. Rushe hankalin ku, faɗaɗa abubuwan da kuke sha'awa.
5. Kar ka doke kanka don karyewa. Yi nazarin dalilan da yasa kuka sayi fasa ko cakulan (yunwa, rashin adadin kuzari a safiyar safe).
6. Auki lafiyayyen abun ciye-ciye tare da kai (apples, ayaba, kwayoyi, busassun fruitsa fruitsan itace) domin idan yunwa farat ɗaya ba ku afka cikin wasu "munanan" ba.

Kammalawa

Bi maƙasudin da kuke son cimmawa tare da ingantaccen abinci kuma sakamakon ba zai daɗe ba. Ingantaccen abinci mai gina jiki ba abinci bane ko ƙuntatawa, amma zaɓi ne don yarda da na halitta, abinci mai ƙoshin lafiya wanda, ban da jin daɗin ciki, zai amfani jikin ku.

Kalli bidiyon: GINSHIKIN JAMAA EPS 20 Sarrafa Kayan Abinci. Sanaar Gyaran jiki (Nuwamba 2024).