Wadannan kayayyakin ne ko da yaushe ba, a cikin abinci likitoci

Likitoci da wata babbar kwarewa da kuma su lalle ne, haƙĩƙa bukatar san yadda za a yi rayuwa mai tsawo, kuma farin ciki rai. Ga jerin kayayyakin, wanda suke da ba a rage cin abinci da likitoci. Ka yi kokarin hada su a rage cin abinci.

qwai

Likitoci na kokarin ci kasa nama kayayyakin da gina your rage cin abinci a kan shuka. Duk da haka, domin dabba da kayayyakin ba su bada har a qwai, domin shi ne mai kyau tushen furotin.

tofu

Tofu - mai girma madadin zuwa kayan lambu samo gina jiki kamar turkey ko kaza. Protein ba kawai amfani ga tsoka girma, shi ma yana da babban muhimmanci ga kiwon lafiya na kwakwalwa da kuma ta al'ada aiki.

kifi

Kifi kamata bayyana a kai a kai a kan tebur, da kuma don wannan dalili da yawa daga mai kyau dalilai. Kifi kamar kifi da kuma amfanin jiki da kwakwalwa da kuma zuciya, ciko jiki da m m acid Omega-3.

apples

Apple - wannan shi ne mai kyau 'ya'yan cewa shi ne manufa domin abun ciye-ciye. Za ka iya gamsar da ita da wani hari na yunwa.

bilberry

Antioxidant-arziki berries kamar blueberries kamata bayyana a kai a kai a cikin abinci. Irin wannan abincin da ba ku kiwon lafiya da kuma kyau na fata, da kuma rage alama na tasowa ciwon daji saboda yana taimaka yãƙi free radicals.

rasberi

Maimakon kammala ka yini mai dadi kayan zaki, cushe da sugar, bi da kanka zuwa ga mafi kyau raspberries. A rasberi-takwas grams na fiber da kofin, kuma shi daidai taimaka wajen fafitikar da cravings ga zaki snacks da kuma m, haddasa ji na satiety.

avocado

Gwada don ƙara kayan lambu da kuma avocado a wani tasa a cikinsa zai kasance dace. Avocados yawa monounsaturated fats, wanda rage matakin na cutarwa cholesterol. Duk da haka, ya kamata a tuna a matsayin ne avocado a cikin kananan rabo.

alayyafo

Alayyafo ne low a da adadin kuzari, kuma shi ne mai kyau tushen bitamin A, wanda ake bukata domin lafiya gashi kuma fata. Add da alayyafo zuwa kayan lambu jita-jita da low-mai tushen furotin - yana da wani m abincin dare, cike da gina jiki.

namomin kaza

Namomin kaza sau da yawa bayyana a cikin abinci likitoci. Wannan shi ne mai kyau Bugu da kari na kayan lambu jita-jita. Namomin kaza ne da yawa B bitamin, wanda taimaka jiki don samun makamashi daga abinci, da suka ta da da samuwar ja jini Kwayoyin.

albasarta

Yadda aka saba, da albasa aka dauke mai kyau hanyar sarrafa da dandano na jita-jita, amma shi ma ne ma mai kyau tushen bitamin C. Wannan bitamin taimaka wajen yaki da free radicals da kuma rage alama na tasowa ciwon daji. A kai a kai ƙara da albasa a cikin kayan lambu gasa.

Broccoli

Ka yi kokarin ci daidaita, kuma akwai yalwa da kayan lambu - don haka likitoci bayar da shawarar a yi. Broccoli - a kayan lambu da cewa shi ne cikakke ga samun da zama dole na gina jiki.

shrimps

Cin jatan lande zai taimake ka ka ƙara da matakin gina jiki ci ba tare da wani karin kokarin. Bugu da kari ga jatan lande sosai 'yan adadin kuzari, amma gina jiki - Ashirin grams na karamin sashi.

farin kabeji

Dafa shi har kamar wata, gasa ko yin na shi mashed dankali. A cikin wani hali farin kabeji ne babban kari ne a rage cin abinci, domin shi ne ainihin high a fiber. Yana inganta lafiya narkewa.

almonds

Foods dake dauke da lafiya fats, su ne musamman da amfani ga gashi. Alal misali, almonds - kawai ku ci shi ba tare da gishiri! Unsalted kwayoyi - wannan shi ne babban zaɓi don wani abun ciye-ciye da amfani.

Salatin da kaza a kan gasa

Idan kun kasance a cikin azumi abincin gidan cin abinci, kokarin zabi wani abu kamar wani salatin tare da kaza. Wannan zai ba ka damar kauce wa da zangarniya a jini glucose matakan. Bugu da kari, da kaza - mai kyau tushen furotin ba tare da karin adadin kuzari.

kwai fari

Kada ku ji tsoro ci qwai a matsayin dukan, amma kwai fata ne musamman mai kyau. Wannan omelet mai cike da gina jiki!

Dukan hatsi Rolls

Za ka iya hada ka da furotin da omelet tare da kayan lambu da kuma dukan alkama tortilla. A amfani da dukan hatsi a cikin safe taimaka maka ka cika da jiki da makamashi da kuma inganta narkewa saboda babban abun ciki na zare.

sushi

Kiyaye hanya da matakin na sukari a cikin miya, da kuma rage yawan shinkafa, da sauran kamata ku ji tsoro na sushi. Wannan shi ne mai kyau wani zaɓi don wani m abincin rana, cike da lafiya fats da kuma gina jiki.

karas

Karas da Hummus - shi ne cikakken hade ga wani abun ciye-ciye. Happy crunching karas da kuma samar da jiki da wani babban kashi na beta-carotene.

Hummus

Babban sashi na wannan tasa - chickpeas. Saboda haka, Hummus ne mai kyau tushen furotin xin kayan lambu da kuma taimaka wajen jin satiety, da kuma samar da wani barga jini sugar matakin.

cuku da sandunansu

Cuku da sandunansu - mai girma abun ciye-ciye. Su sun riga sun kasu kashi rabo, haka ma, don haka ba za ka iya ƙara da matakin na gina jiki a cikin abun da ake ci.

turmeric

Idan ya dace, kokarin kara zuwa jita-jita na Curry, kuma turmeric. Wannan shi ne matukar amfani ga fata, kuma turmeric rage tsanani da kumburi tafiyar matakai.

Kale kabeji

Kabeji Cale mai cike da gina jiki, don haka kokarin kai a kai sun hada da shi a cikin smoothies.

linseed

A cikin wadannan kananan tsaba dauke da wani yawa na Omega-3 muhimmanci ga lafiyar zuciya, da sun ma dauke da antioxidants.

mangoro

Mangoro - mai girma bangaren na amfani da 'ya'yan itace cocktails. A mangoro isasshen zare da ruwa, wanda taimaka a ta da hanji, kuma bitamin C ne yanzu akwai

latas

Leafy ganye - yana da wani babban bangare ne na wani salatin ko 'ya'yan itace hadaddiyar giyar.

Greek yogurt

Idan ka so sweets, kokarin ci Greek yogurt tare da banana, zuma da kirfa. Saboda haka za ka iya samun a cikin kayan zaki rabo daga furotin. Bugu da kari, Greek yogurt ne mai kyau tushen probiotics.

zuma

Amai - shi ne mai halitta tushen ma'adanai irin su tagulla, da baƙin ƙarfe, magnesium, manganese, phosphorus, potassium da kuma tutiya.

kirfa

Wannan yaji ne cikakke ga desserts, shi rage hadarin da ciwon sukari da kuma cututtukan zuciya.

Quality hatsi sanduna

Zabi sanduna tare da m sinadaran daga halitta kayayyakin kamar kwanakin da kwakwa.

guacamole

Saboda babban sashi, avocado, guacamole miya ne da amfani sosai, arziki a lafiya fats da zare.

man zaitun

Wannan shi ne daya daga cikin manyan kayayyakin da Rum rage cin abinci, wanda shi ne babban tushen monounsaturated mai. Ƙara yawan man fetur ko abin wuta da irin wannan man salads.

balsamic vinegar

Balsamic vinegar wani samfurin sa tastier. Shi ne low a da adadin kuzari, kuma shi yana da low glycemic index, sa shi mai kyau bayani idan kana so ka rasa nauyi.

cherries

Cherries ne mai girma a gare smoothies da kuma kare ku daga jari na wuce haddi da kitsen.

chard

Wannan irin kore bazai mafi mashahuri, amma yana da matukar amfani. A daya rabo - biyu kashi na bitamin A.

gida cuku

Cottage cuku - yana da babban kari ga karin kumallo, rana ko abincin dare. Hada shi da dukan hatsi abinci ko ƙara zuwa salads.

Dukan hatsi muffins

Dukan hatsi samar da jiki da fiber, wanda yana da muhimmanci ga lafiya narkewa. Tare da su taimako, za ka ji cikakken daina, haka ma, shi zai yiwu ga ƙananan cholesterol.

inabi

Inabi - wannan shi ne babban zaɓi don wani abun ciye-ciye, ko haske abincin rana.

tuna

Make sandwiches tare da dukan alkama burodi da kuma tuna, don samun karin gina jiki.

edamame wake

Tare da shekaru, mutum ya fara rasa tsoka taro. Wannan zai taimaka wajen hana motsa jiki da kuma isasshen ci na gina jiki, wanda yake shi ne mai yawa wake!