A karkashin abincin abincin abinci shine yawancin abinci wanda ke taimakawa mutum ya zauna (ko zama) lafiya.
Tun lokacin da ake ci abinci mai mahimmanci shine tushen abinci mai gina jiki, wanda zai ba ka damar magance cututtuka masu tsanani. A zamanin yau, babu wani shiri na asarar nauyi mai yiwuwa ba tare da abinci mai cin abinci ba. Wasu daga cikin wadannan shirye-shiryen sun dogara ne akan wannan tsarin abincin, wanda abincin ya ba da jikin mutum kawai 1,000 calories a rana. A lokuta idan mutum ya kasance dole ya rasa nauyi a hankali, adadin adadin kuzari da ya cinye tare da abinci zai iya rage zuwa 800 (ko ma kasa) a rana. Tare da wannan abincin yana da kyau kada ka ba jikinka matsanancin aiki.
Zai yiwu, abincin abinci da girke-girke yana da sha'awa a gare ku domin kuna son rasa nauyi tare da taimako. Idan haka ne, lura da haka. Ɗaya daga cikin kilogram "rasa" yayi daidai da calories 7.000. A wasu kalmomi, zaka iya rasa 500 grams kowace mako, idan har ka sami 500 kalori a rana tare da abincinka.
Yadda za a dafa abinci?
Lokacin da ka shirya abinci naka na abinci, ka guje wa abinci mai mahimmanci, kazalika da abincin da abun ciki carbohydrate ya yi yawa. A lokacin dafa abinci, kada ku ƙara ƙwayoyi da man fetur ga abincin, domin suna da adadin kuzari. "Shin abincin abincin abincin abincin nagari ne?" - ka tambayi ta halitta. Abincin abinci na abinci ya ƙunshi nau'o'in samfurori iri-iri, don haka zaka iya karɓar waɗannan haɗin da kake so. Bugu da ƙari, jiki mai laushi, a matsayin daya daga cikin kayan ado, har yanzu yana bukatar ƙananan hadayu daga gare ku. Muna ba ku misalai na haske da kuma dadi mai kyau daga abinci mai cin abinci wanda zai taimake ku rasa nauyi.
A menu na abincin abincin abinci bisa 1.000 adadin kuzari kowace rana:
- Ma'adin mai mai-mai-mai / mai gina jiki: tunawa da gishiri 70 na ruwa mai gishiri, madara na kajin 70 grams.
- Gurasa / Gurasa: 2 ƙananan burodi daga gurasar gari, 80 grams dankali.
- 'Ya'yan itãcen marmari: 1 kananan banana, 200 ml na ruwan' ya'yan itace orange.
- Kayan lambu: 50 grams na letas, 50 grams na barkono mai dadi, 60 grams na dafa shi broccoli, 50 grams na Boiled karas.
- Abubuwan da ke cikin gandun daji na ƙananan abun ciki: 100 grams na yoghurt da 'ya'yan itace, 200 ml na madara mai madara.
- Fats: 10 grams na low-mai mayonnaise.
A menu na abincin abincin abincin da ke kan calories 1,200 a rana:
- Ƙananan nama / Masaratai: 1 kwai mai yayyafi, rabin kofi na tunawa mai gwangwani, 50 grams na kajin nono.
- Gurasa / Gurasa: 1/2 kofin oatmeal, 1 gurasa, rabin kofi na dafa shi fashe, uku crackers.
- 'Ya'yan itãcen marmari: 1 kananan banana, 1 matsakaici orange, 1.5 teaspoon cubed guna.
- Kayan lambu: rabin teaspoon na yankakken seleri, nau'i biyu na tumatir, daya ganye na letas, daya kofin na broccoli steamed.
- Ƙananan kayan kiwo mai ƙanshi: 2 manyan kofuna na madara mai madara.
- Fats: 2 teaspoons low-mai mayonnaise, 1 teaspoon margarine.
- Abin sha: 1 kwalban soda.
Menu na abincin abincin abinci bisa tushen adadin kuzari 1,500 kowace rana:
- Gwangwani nama / Kwayoyi: 50 grams na turkey nono, 80 grams na mai-mai nama fillet.
- Gurasa / Gurasa: 3/4 teaspoon cornflakes, 2 yanka burodi, 1 gasa dankalin turawa, 4 crackers.
- 'Ya'yan itãcen marmari: 1 kananan banana, 1.25 kofuna na kofuna na sabo ne.
- Kayan lambu: da yawa ganye na letas da 2 yanka na tumatir, daya teaspoon yankakken tare da sandunansu sandunansu, 1 babban kofin na kayan lambu dafa abinci.
- Ƙananan kifaye masu kiwo: 2 manyan kofuna na madara 1% mai, 2 cuku cuku.
- Fats: 2 teaspoons margarine, 1 teaspoon mayonnaise talakawa mai, 2 teaspoons miya don salatin.
Shin, ba abinci ba ne abincin abincin?
Samun ci da rage yawan adadin kuzari daga abinci ba zai haifar da mummunar sakamako a kan lafiyarka ba idan ka koyi shiga cikin abincinka abincin da ake bukata. A wannan yanayin, abincin abinci mafi yawan kalori zai zama abin amfani da ku kawai - idan har za ku gudanar da aikinku na jiki tare da tsarin abincin ku.