Abinci ga abinci mai gina jiki: jerin. Healthy abinci don rasa nauyi, ya tsarkake jiki

A zamani al'umma, matsalar da adana kiwon lafiya yana zama ƙara muhimmanci. Ta haddasawa suna da yawa: muhalli da kwayoyin dalilai, na kullum danniya da kuma juyayi danniya, matalauci-ingancin da kuma yadda ya kamata shirya samar da tsarin. A karshe dalilin ne a hankali zuwa ga gaba, turawa kowa. Nutritionists suna ƙara magana game da bukatar sake duba dokokin ci abinci. Products for abinci mai gina jiki, wanda za a jera a cikin wannan labarin, shi ne ainihin quite sauki da kuma araha.

Simple dokoki na yin m menu

List of kayayyakin for abinci mai gina jiki, ya yarda da nutritionists, aka farko dangane da adalci da jiki wajibi ne ga al'ada aiki na sunadarai, fats, carbohydrates, bitamin da kuma ma'adanai. Wannan shi ne dalilin da ya sa rage cin abinci ya kamata kunshi wani iri-iri kayayyakin a cikin abun da ke ciki. Mafi muhimmanci, abin da duk masana sunyi baki daya - shi ne cewa da amfani da sukari da kuma sugary sweets ya kamata a kiyaye zuwa m, kazalika da kitsen ci. Wadannan kayayyakin da ake bukata da jiki a fairly iyaka yawa, wani ragi na glucose da kuma fats take kaiwa zuwa jinkiri na nama a cikin nau'i na m yadudduka. Yadda ya kamata daidaita adadin gina jiki activates tafiyar matakai na rayuwa a cikin jiki, don haka wata babbar rawa a al'ada metabolism taka dace rage cin abinci. A jerin amfani kayayyakin bude wholegrain. Wadannan sun hada da hatsi, wasu iri shinkafa, taliya daga durum alkama da kuma gari kayayyakin daga alkama gari.

Asirin saba baki: Kayan lambu da 'ya'yan itace a kan tebur

Da amfani sosai ga kwayoyin kayan lambu. Mutane da yawa rashin sanin cikakken farashi rawar da suka taka a cikin jikewa na jiki da bitamin, da microelements, don haka koma zuwa kayan lambu surface, saninsu ba su matsayin tilas Bugu da kari zuwa wasu jita-jita. Duk da cewa da low-kalori kayan lambu, jikewa na su zo da sauri saboda isasshen ruwa da abun ciki da kuma fiber a cikin abun da ke ciki. Nutritionists bayar da shawarar zuwa fi son raw kayan lambu, tun da sun yi amfani da jiki samun duk suna dauke da bitamin da kuma ma'adanai. Kada ka yi watsi da 'ya'yan itatuwa a yau da kullum menu ga waɗanda suka yanke shawarar su tsaya ga asali dokokin lafiya cin abinci. Ya'yan itãcen marmari ne mai arziki a cikin bitamin, ma'adanai. Su yi amfani da taimaka wajen rura jiki ta rigakafi da tsarin, slows da tsufa tsari.

Nama da kifi fannoni, rawar da suka taka a cikin kungiyar na samar da

A nama da kifi ya ƙunshi wani isasshen adadin furotin, wanda ne babban gini tubalan na jiki. A mafi gina jiki abun ciki da aka rubuta a cikin ramammu nama, kamar kaji, naman maraki, da naman sa. Wadanda suka zabi kayayyakin for abinci mai gina jiki, da jerin kamata hada da m da kifi. Kifi jita-jita ne da amfani ga duka ba. Su samar da tushen rage cin abinci. Saturating da jiki da gina jiki, phosphorus, kifi kuma har abada ta kawar da ji yunwa.

kayan sunadarai

Amino acid din da yanzu a cikin sunadaran da kayan lambu asalin, a wata hanya ba, baya zuwa data kasance dabba sunadaran. Domin daidai da amino acid balance na jiki dole ne ya zo a cikin isasshen furotin da kuma kayan lambu da dabbobi asalin. Wannan shi ne dalilin da ya sa nutritionists, masana bayar da shawarar a cikin samfurin jerin for dace abinci mai gina jiki sun hada da waken soya, da waken soya, wake, kwayoyi, tsiren ruwan teku, Peas da wake. Wadannan kayayyakin nasarar kare jiki daga cuta, taimaka tsarkake jini, ragewan cholesterol.

Dairy kayayyakin - a wajen inganta kiwon lafiya

Dairy kayayyakin ma mai arziki a cikin furotin. Amfanin ga jikin su amfani ne daidai amfanin daga cin nama da kifi. Nutritionists yi imani da cewa zai zama mafi amfani low-mai kiwo kayayyakin: yogurt, kefir, gida cuku. Bayan madara sunadaran ya kawo jiki alli. Masana, zabi cikin haƙuri kayayyakin for abinci mai gina jiki, daidai wannan jerin cewa mai ci na kiwo kayayyakin da aka ba da muni, da kuma menu ya bambance bambancen. Dairy kayayyakin da ya kamata a rage cin abinci kowace rana, amma a kananan yawa. Cinye yogurt, gida cuku, cuku shawarar ba fiye da sau daya a rana.

Basics na wani lafiya rage cin abinci

A cikin kungiyar na dace abinci mai gina jiki, dole ne ka farko sanya rage cin abinci bisa kayan lambu, 'ya'yan itatuwa da hatsi. Yana da wadannan kayayyakin ya zama a kan tebur a kowace rana. Ya kamata kuma cinye 'ya'yan itatuwa da kayan lambu a cikin sabo ne jihar, a kalla bayan qananan zafi magani. Products ya kamata a zaba ne kawai sabo ne, Semi-sarrafa da kuma azumi abinci ya kamata a cire daga cikin abinci.

Musamman da hankali nutritionists jaddada a kan gaskiyar cewa a lokacin da wani shirin dace rage cin abinci, da jerin m kayayyakin ya kamata a tsara a cikin irin wannan hanyar da ta hada da dukan abinci kungiyoyin. Babban manufa da ta dace shiri na wani lafiya rage cin abinci - Dokokin rabbai da kuma bambancin da rage cin abinci. Kayan lambu ya kamata a musamman fĩfĩta amfani da daban-daban irin kabeji, kamar yadda kabeji yana da yawan amfani Properties, yayin da zamani likita karatu sun nuna cewa ta amfani muhimmanci rage hadarin tasowa ciwon daji.

Proper abinci mai gina jiki - wata hanya zuwa ga tsarkake jiki

Ba a ma maganar gaskiya cewa da lafiya da kuma daidaita cin abincin nasu za a iya shirya don haka da cewa ci abinci zai ba kawai taimako zuwa ga kyautata, amma kuma na wanke jiki. An madadin ga mutane da yawa talla zamani wajen yin kayayyakin for abinci mai gina jiki. List (ya tsarkake jiki, kana bukatar ka ci a kalla wasu kayayyakin daga gare shi) ne ya kamata hada da kore leafy kayan lambu, tafarnuwa, kabeji, tsiren ruwan teku, beets, Ginger, launin ruwan kasa shinkafa, da man zaitun. Kamar yadda na sha, zai fi dacewa kore shayi, kada ka manta game da lemons da kuma kayan lambu.

Tsarkakewa cikin jiki har kwana bakwai

Tsarkake jiki a cikin wani gajeren lokaci zai taimake daidai kungiyar da iko, duk da cewa mutane da yawa fi son azumi. Mutunta ka'idojin lafiya cin abinci, ya kamata a yi mako guda ya tsarkake jiki. Domin amfani a cikin wannan zamani ne kuma shawarar abinci domin ta dace abinci mai gina jiki. List ga wani mako da dama gyara shan la'akari da mayar da hankali a kan tsarkakewa jiki. A lokacin wadannan kwanaki bakwai suna yarda su cinye 'ya'yan itãcen marmari a sabo ne da kuma daskararre form, na halitta juices ba tare da kara sugar, kusan duk kayan lambu. Buckwheat hatsi dace, zai fi dacewa kore, launin ruwan kasa shinkafa, legumes zai zama mai amfani. Dairy kayayyakin suna shawarar kawai ramammu, amma sun yi amfani da kullum har kwana bakwai ne m. Kada mu manta game da shan gwamnatin: a lokacin da rana ya kamata ka sha akalla takwas da tabarau na ruwa a rana.

Weight gyara Hanyar catering

Zabar wani lafiya rage cin abinci, wani mutum haka zaban tsarkakewa na jiki, da waraka da kuma, mafi muhimmanci, yin kawar da wuce haddi nauyi. Wannan ya faru da farko saboda halatta kayayyakin, yawanci low-kalori da kuma iya digested. Dalili na daidaita cin abincin nasu ne abinci domin ta dace abinci mai gina jiki, nauyi asara jerin aka gyara shan la'akari da adadin kuzari. Menu ga nauyi asara ne mai sauki isa ga yin. A wannan yanayin, babu musamman kayayyakin da ake bukata. Fat amfani an rage zuwa m, amma su ba su zama dole to ki a duk, ko a lokacin da niyya nauyi asara. Matsakaicin kamata kara yawan kayayyakin dake dauke da zare: kayan lambu, 'ya'yan itatuwa, berries, bran, wasu hatsi. Da muhimmanci musamman a wannan lokaci, da amfani da buckwheat, launin ruwan kasa shinkafa. Yin menu na rana, ya kamata ka yi la'akari da dama ma'auni na kayayyakin: kullum rage cin abinci ya kamata hada da hatsi, hatsi, kayan lambu, 'ya'yan itatuwa, kiwo kayayyakin.

Yanzu da ka san yadda za a zabi lafiya abinci domin ta dace abinci mai gina jiki. List of duk na sama, shan la'akari da shawarwari ne kamar haka:

• kayan lambu,
• 'ya'yan itacen,
• hatsi,
• legumes,
• ramammu nama,
• low-mai kiwo kayayyakin,
• kayan lambu mai,
• kore shayi.

Yana da sauki daidaita ga manufar tsarkakewa jiki da kuma rage nauyi. Isar da shi a san dokokin na jawo sama da lafiya da kuma daidaita cin abincin nasu.