Bayar da Ayyukanmu a Ƙarƙashin Ƙarƙashin Ƙasa
Nunawa ga salon mai-mai ma'ana yana nufin sa wasu canje-canjen a cikin kitchens. Amma menene kayan abinci mara kyau? Hakanan, yana maye gurbin kayan mai-mai-mai mai da abinci maras mai. Har ila yau, yana nufin maye gurbin abin da ake kira mummunan ƙwayoyi da mai kyau . Don haka a, wajibi ne a zartar da kukis iri-iri guda biyu, tare da wannan karin man shanu. Amma kada ka yanke ƙauna, akwai samfurori masu yawa masu samuwa a waɗannan kwanakin nan, wannan canji ne mai sauƙin samuwa.
Don me menene za mu zabi kuma menene ya kamata mu rasa?
Zabi:
- Man zaitun mai , man da canola, man fetur mai safflower, man fetur, wanda ba a dafa shi ba
- Kwangwani na Kifi Kifi Kayan daji , kofi, da sardines
- Gwangwani Gwangwani da 'ya'yan itace Peas, karas, masara, beets, namomin kaza, bishiyar asparagus; peaches, abarba, pears (a cikin syrup haske)
- Gwangwani Tumatir Dukan, diced ko crushed tumatir, tumatir purees , tumatir miya (ba tare da gishiri ba)
- Legumes da hatsi Gwangwani ko busassun wake da wake, wake, wake (chickenas), wake-wake, kiɗa na ruwa, peas baƙi fata ; shinkafa, albasa, sha'ir, couscous, quinoa , bulgur
- Pasta Dukan spaghetti, alkama, lasagna sheets da sauran nau'o'i
- Jars Anchovies, hawan, pimientos, barkono, artichokes, pickles, sundried tumatir, tafarnuwa tafarnuwa
- Sauke da Sanyayyaki Ƙasa mai ƙananan mai, mai sauƙi-sodium gwangwani gwangwani da miyafi; low-sodium, free broths, bouillon cubes da stock ƙira
- Flavorings Ganye, kayan yaji da kuma seasonings; dukan tafarnuwa, tafarnuwa manna, tumatir manna, gurasa na cikali, gilashin kwalba, lowium sodium Worcestershire miya, rage-sodium soy sauces da kuma kwalba bottled
- Dressings Vinegars, mustards, m-mai ko mai-free salad dressings da mayonnaise
- Gurasa da Céréals Gurasa na hatsi ɗaya, jujjuya da jaka; alkama-alkama baki ɗaya; albarkatun hatsi irin su oatmeal, bran flakes ko kananan granola
- Dried Fruits Cranberries, cherries, blueberries da raisins
- Kwayoyi da Tsaba Almonds, hazelnuts, walnuts, kirki ba, pecans; kabewa tsaba, sunflower tsaba, sesame tsaba, poppy tsaba, da kuma flax tsaba
- Sugars Honey, molasses, maple syrup
- Cikakken Gurasa , ƙananan man shuke-shuken man shuke-shuken, masu yawan kwalliyar hatsi; sugar-free / fat-free pudding da jello, applesauce
Wannan ba jimla ba ne, amma yana ba ka ra'ayin abin da ke cikin kayan abinci mara kyau don ka sami abincin da ke cike da abinci. Ciki har da kwayoyi, tsaba, man fetur da kifin kifi a cikin abincinmu yana da kyau a daidaitawa, kamar yadda mafi yawan kitsen daga wadannan kafofin sune lafiya. Tabbatar saya yalwa da 'ya'yan itatuwa da kayan marmari masu launi.
Lalata:
- Regular mayonnaise da gyaran man fetur
- Raguwa, kodayake akwai fassarar mai kyauta mai sauƙi
- Bishiyoyin mai da kifi
- Gwangwani nama
- Cream soups da chowders
- Boxed mac da cuku
- Flavored taliya da shinkafa mixes
- Ganyayyun wake, sai dai idan ba mai yalwa
- Gravy yayyafa, cuku daji, pancake da biscuit Mixes
- Sugary hatsi
- Duk wani abu da "alamar hydrogenated" a kan lakabin (cookies, da wuri, donuts, muffins)
- Dankali kwakwalwan kwamfuta, kwakwalwan cakulan (sai dai in dafa)
- Gurasa na fari
- Man shanu
Wannan shine abin da za a zaɓa kuma ya rasa a cikin kayan kwanon ku. Amma mai zai iya yin amfani da shi ko da ya fi girma a cikin firiji da masu kyauta.
Milk
Yawancinmu sun riga sun canza daga madarar madara zuwa wasu nau'i mai madara. Amma gaskiya, shan shan kashi 2% ba shine mafi alheri a gare mu ba.
Har ila yau yana da 5g na duka mai da kuma 3g na m mai da kowane kofin bauta. Ya kamata mu yi amfani da madara mai yalwaci a mafi kyawun, kuma 1% madara a kalla. Amma ba ya ƙare a can. Zaɓi ƙananan bishiyoyi ko nonfat ice creams ko yogurts a kan cikakkun sutura, kuma suyi haka don kirim mai tsami.
Cuku
Zaɓi ƙananan kitsen mai ko mai mai-kyauta mai cuku, cuku, da wando mai tsanani. (Gaskiya ne, wasu ƙwayar ƙwayar mai ƙananan ƙananan ba su narkewa ba a dafa abinci). Kwancen skim ricotta ko mozzarella suna da matakan mai ƙananan ƙananan manya, ko da yake akwai sifofi maras amfani. Yi ƙoƙarin gwada warkakewa irin su Gruyere, Gorgonzola ko Parmesan don ƙara yawan dandano ta kowane abu.
Butter da Margarine
Matsalar tare da man shanu shine matakan da ya dace da cikakken mai da cholesterol; matsala da margarine (musamman sandar margarine) na iya zama yawan masu fashewar jini , wanda ya fito ne daga tsarin samar da hydrogenation wanda ya canza kayan mai da kayan lambu a cikin kitsen mai.
Tubar margarine da ruwa sun yadu da ƙananan ƙwayar ko ƙwayoyin ƙwayoyin cuta, kuma wasu shimfidawa sun ƙunshi sinadirai na musamman waɗanda ke da ƙananan ƙwayar cholesterol. Wadannan zasu zama zabi mafi kyau.
Qwai
Haka ne, suna dauke da ƙananan matakan cholesterol na cin abinci , duk da haka a wasu hanyoyi, suna tara nauyin mai gina jiki, saboda suna da mahimmanci na bitamin da ma'adanai. Amma zaka iya yin amfani da launin fata ko yatsun kwaikwayo a maimakon haka, musamman ma idan kana da kariya ga cholesterol. Kuma ko ba haka ba, yi amfani da qwai cikakke a hankali.
Abincin
Sabon nama da cin nama ya kamata su kasance kamar yadda za su iya yin amfani da su. Yi la'akari da abun ciki na sodium a karshen. Sauya turkey ko kaji karnuka masu zafi don naman sa, kuma gwada burgers burgers a maimakon naman naman sa. Zabi kaza da turkey kan nama mai nama, amma ba a tsare ka kawai ga kaji; Naman alade na naman alade yanzu an dauke su a matsayin ƙwajin kajin fata .
Kifi
Kifi - zai fi dacewa da kifaye sabafi maimakon sandun kifin kifi - ya kamata a cinye shi a kalla sau biyu a mako. Tabbatar cewa sun hada da magunguna masu yawa kamar salmon, tun da yake yana dauke da babban hakar mai- omega-3 .
Za mu iya amfani da abin da muke da shi a kan ɗakunanmu, don haka ka tabbata cewa kayan abincinka da firiji suna da nauyin ƙananan mai, kayan shafa mai gina jiki don taimaka maka ka samar da abinci mai kyau ga dukan iyalin. Ga wadansu ƙananan bishiyoyi a cikin ɗakina, da kuma shawarwari guda 20 don yankan kitsen abinci.
A nan wasu wasu sukan tambayi tambayoyi don wadatar da cikewar ku don ƙarin bayani game da abincin mai-mai.