bunƙasa daskare dried abinci girke-girke

Bunƙasa rayuwar kayayyakin

Bunƙasa rayuwar kayayyakin

Cin abinci da kyau abu ne da mutane da yawa ke ƙoƙarin yi a yau. Kawai saboda kana so ka ci lafiya da abinci ba ya nufin ka da karin lokaci. Za ka sami kanka neman abincin dare ideas, wadda za ta hada da sauri girke-girke da suke ko da yaushe lafiya. Abu ne mai sauki a sami jita-jita wanda za a so a maimaita.

Ko da wane nau'in abinci kuke so ku ci, zaku iya samun ra'ayoyin abinci waɗanda zasu dace da bukatunku. Komai ya samu, daga abinci mai sauri don samun abinci akan tebur zuwa fruitsa fruitsan itace masu lafiya, kayan ciye-ciye da sauransu. Abin da ya kamata kawai ka yi shi ne yanke shawarar waɗanda kake so ka fara gwadawa.

Kuna iya samun kyawawan dabarun abincin dare ga mai cin ganyayyaki. Akwai kyawawan abinci masu kyau waɗanda za'a zaɓa daga; har ma masu son nama suna iya zaɓar gwada waɗannan jita-jita lokaci-lokaci. Ko da mafi kyau, kamar yadda jita-jita da yawa sun hada da nama da sunadarai, abincin masara, guntun farin dankalin turawa dankalin turawa da dai sauransu. ba da taƙaitaccen taƙaitaccen abin da samfuran ke haɓaka.

  • Mixed berries (strawberries, shudawa da shudawa)

Gaskiya, duk wani cakuda fruita fruitan itace wanda zaku iya haɗawa cikin sauƙi yana da kyau. Wadannan 'ya'yan itace sune tushen tushen fiber da antioxidants. Don saukakawa, har ma zaka sayi manyan jakunkuna na 'ya'yan itacen daskararre ka debi abubuwan da ake bukata da safe kuma ya kamata su kasance a shirye su ci da yammacin rana.

  • Karas dices

Karas kyakkyawan tushe ne na zare da bitamin A. Sanya suttura akan ranch mai haske tabbas bashi da lafiya kamar cin karas, amma ƙananan kaɗan ne kawai ke ba da wannan ƙarin ƙarfin don yin kyan gani “dandano” “. Zan je wurin kiwon dabbobi ne saboda, a ganina, ranch-free-ranch yana da mummunan ɗanɗano … kawai kiyaye shi tare da 2 tablespoons ko lessasa.

  • Mixed berries (strawberries, shudawa da shudawa)

Gaskiya, duk wani cakuda fruita fruitan itace wanda zaku iya haɗawa cikin sauƙi yana da kyau. Wadannan 'ya'yan itace sune tushen tushen fiber da antioxidants. Don saukakawa, har ma zaka sayi manyan jakunkuna na 'ya'yan itacen daskararre ka debi abubuwan da ake bukata da safe kuma ya kamata su kasance a shirye su ci da yammacin rana.

 

  • Green barkono barkono

Green barkono ne mai kyau crunchy abun ciye-ciye, samar da ingantaccen tushen fiber da kuma wasu daga cikin kayan abincin gonar suna ƙara dandano ba tare da tasiri mai tasiri ba. Kawai kiyaye miya / miya zuwa 2 tablespoons ko lessasa.

Kokwamba tana gamsar da ƙwanƙwasawa da kyakkyawan tushen bitamin. Gwada hummus tare da ɗan ƙarin zing, kamar dill hummus, don biyan buƙatun gishiri.

  • Scrambled kwai hade

Cikakken abinci ne cikakke. Qwai kaza, waxanda mutane ke yawan ci, ana dauke da furotin da choline, waxanda suke da mahimmanci wajen samar da muhimman amino acid. Ya ƙunshi bitamin da yawa, kamar su bitamin A, B2, B6, B9 da B12, da ma'adanai kamar su calcium, phosphorus da potassium. Kwai gwaiduwa ya ƙunshi dukkan bitamin A, D da E. Lokacin da ake cin ƙwai danye, suna samarwa da jiki karfi da kuzari.

  • Hatsi

Hatsi irin su shinkafa, sha'ir, alkama da masara abinci ne da ake ci a ƙasashe da yawa. An sanya su a matsayin hatsi kuma sune mafi mahimmancin amfanin gona a duniya, tare da wadataccen furotin. Oats hatsi ne mai cike da furotin. Abincin Oat shine mafi kyawun sabis yayin karin kumallo saboda suna samar da isasshen makamashi na rana.

  • Kwayoyi

Gyada na da lafiya gabadaya idan tana danye. Yawancin kwayoyi sune tushen tushen bitamin B2, E kuma ya ƙunshi alamun ma'adanai kamar magnesium, phosphorus, jan ƙarfe da potassium. Raw kwayoyi sun fi wadataccen furotin, folic acid da fiber. Gyada, idan ba a dafa ba, suna dauke da mafi koshin lafiya, tare da yawan antioxidants sau biyu kamar sauran na goro.

  • 'Ya'yan itãcen marmari

'Ya'yan itãcen marmari suna da daraja ƙwarai ga' yan adam saboda su ne tushen ruwa da kuma zaruruwa masu kyau. Hakanan asalin halitta ne na bitamin C. Yawancin 'ya'yan itatuwa ma suna da wadataccen furotin, ciki har da ayaba, apples, kankana, mangoro, peaches, lemu, cherries, jackfruit da zaituni. Don wadatar da jikin ku da furotin, zaka iya hada wadannan 'ya'yan itacen a cikin abincinka. Cinye wasu daga waɗannan 'ya'yan itacen don ciye-ciye zai kuma ba ku ƙoshin lafiya mai gina jiki.

  • Kayan kayan lambu

Kayan kayan lambu gabaɗaya sunada furotin, ƙananan mai da ƙananan kalori. Suna kuma dauke da bitamin C, lutein, carotenoids, folic acid da bitamin K. Suna da arziki a cikin alli, ƙarfe da zaren abincin. Babban kayan lambu mai dauke da furotin sun hada da alayyahu, broccoli, Kale da latas.

  • Madara mozzarella

Kukis zasu taimaka don gamsar da wannan sha'awar carbohydrates. Kukis masu hatsi duka sun ƙunshi fiber da antioxidants. Baya ga amfanin bitamin da sunadarai a cikin kayayyakin kiwo, cuku zai sa ka wadatu na tsawon lokaci kuma ya hana ka cin abinci sau da yawa.

  • Edamame

Edamame kyakkyawan tushe ne na zare da furotin. Ya kamata ku same su a kan daskararren abinci na babban kanti. Narkar da bawon bawon sandwich cike da cin su. Don ɗan ɗan ɗanɗano, kara gishirin teku kadan sai a girgiza shi a cikin buhun.

  • Almonds da zabibi

Yana da cikakkiyar haɗuwa da zaƙi da kintsattse / gishiri. Almonds na dauke da mai, amma kitsonta mai kyau. Raisins shine kyakkyawan tushen fiber. Gwada ƙara ɗan gishirin teku kawai don ƙara ɗan ɗanɗano ɗanɗano ga almond.

  • Shredded Monterey Cheese

I mana, wannan abun ciye-ciye yana da illoli da yawa (mai, cholesterol, sodium), amma yawan yayi kadan kuma sunadaran zasu gamsar dakai tsawon lokaci dan gujewa sha'awar ta gaba. Yana da lafiyayyen abun ciye-ciye idan aka kwatanta da jakar Doritos.

  • Fuji Apple yanka

Tuffa shine kyakkyawan tushen fiber da bitamin C. Yi kokarin kiyaye fatar apple saboda tana dauke da sinadarin bitamin C mai yawa. Man gyada na da sunadarai da yawa da ke sa shi ya daɗe. Kawai kada ku wuce 1-2 tablespoons.

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