Duk wanda ya fara fara fahimtar dukkanin hanyoyi na gina abinci, yana so ya san abin da kayayyakin ke da alaka da sunadaran. Yana da abinci mai gina jiki wanda ke taka muhimmiyar rawa a cikin abincin mutum - hakika, gina jiki, gina jiki, wajibi ne don jiki ya kula da gina mashin tsoka. Ka yi la'akari da abincin da ke wadata cikin sunadaran.
Protein a cikin abinci
Abincin na Protein zai iya zama nau'i biyu - dabba da kayan lambu. A matsayinka na mai mulki, 'yan wasa da yawancin mutane sun hada da gina jiki mai gina jiki a cikin abincin, tun lokacin da aka fi tunawa (har zuwa 80%), yana da sauki don samun daga ƙananan ƙananan samfurin. Kwayar kayan lambu yana da kusan kashi 60%, amma ya kamata a rika la'akari, tun da masu cin ganyayyaki da mutanen da ke da rashin yarda da sunadaran dabba shine kadai hanyar da za a sake cika ma'adinan jikin.
Dabbobi na asali na dabbobi da suka ƙunshi furotin mai yawa
Wannan rukuni ya hada, da farko, nama na dabbobi da tsuntsaye, kifi, cuku, cuku, madara da duk kayan kiwo, da qwai tsuntsaye. A cikin waɗannan samfurori, adadin sunadarai ya kai matsakaicin matakin, wanda ke nufin cewa samar da abincinka akan su, zaka iya samun adadin yawan sunadarin.
Kayan kayan lambu tare da abun ciki mai gina jiki mai girma
Wannan rukunin ya ƙunshi ƙananan iri-iri, amma wannan rukuni yana da nasaccen bayani. Don ci gaba da cin abinci na yau da kullum ta abinci mai gina jiki, ya kamata ku dogara ga yin amfani da dukkan legumes na nama - Peas, wake, lentils, waken soya, da dai sauransu. Wani babban tushen furotin shine kwayoyi - almonds, cashews, walnuts da gandun daji, da sauran nau'in.
Soya da dukan kayan da aka samo shi - soyya nama, tofu, soya madara da kuma dukkanin kayan kayan soya - suna da taimako na musamman a cikin kayan aikin gina jiki. Duk da haka, ƙimar nazarin halittu irin wannan furotin yana da ƙananan ƙananan, kuma wannan ya kamata a ɗauka.
Products dauke da furotin, don asarar nauyi
Don amfani da samfurori don rage nauyi, dole ne kuyi aiki akalla sau 3-4 a mako don 40-60 minti. Wannan tsarin, tare da abinci mai gina jiki, zai gaggauta haɓaka asarar nauyi.
Misali na abinci mai gina jiki:
- Breakfast - kamar wata qwai, salatin kabeji, shayi.
- Na biyu karin kumallo ne apple.
- Abincin rana - miya mai nama da salad ko buckwheat da nama ko kaza.
- Bayan abincin rana - rabin kopin cuku.
- Abincin dare - naman sa, nono mai yalwa ko kifi da kifi tare da kayan ado (barkono, karas, zucchini, eggplant , kabeji, broccoli, da dai sauransu).
Kayan lambu taimakawa sunadarin sunada mafi alhẽri kuma baya haifar da matsala tare da narkewa, saboda haka irin cin abinci zai kawo ka zuwa burin da sauri.