Karin kumallo wani bangare ne na ingantaccen abinci mai lafiya. Amma a lokaci guda, yana da mahimmanci mahimmanci kuma abin da ake amfani da shi da safe. Abubuwan da suka shigar da jerinmu ana yawan cin abinci don karin kumallo, amma 'yan halittu masu gina jiki sun nace cewa sun fi dacewa su.
1. Cornflakes
Masara flakes suna yi wa karin magana da sauri azaman karin kumallo mai sauri, mai gamsarwa, waɗanda mutane da yawa suka saya da amfani da su kusan incirly. Amma a zahiri, komai ya bambanta da shi maimakon nuna tallace-tallace.
A cikin flakes da aka bi da masu daraja na fiber masu mahimmanci, kaɗan, amma saurin carberydrates da sukari suna cike. Irin wannan abincin yana haifar da saurin tsallake matakan sukari na jini. Kuma ba kwa buƙatar shiga cikin cikakkun bayanai game da abin da yake da ƙarfi tare da jiki - da yawa kuma don haka ku sani. Yana kama da grabs cewa bayan karɓar safiya na flakes na flakes, kyakkyawar ma'anar yunwar za ta taso, kuma a ko'ina cikin rana ana yiwa alama alama.
Amma idan ba kwa son barin flakes na yau da kullun, to bai fi kyau a yi amfani da su tsarkakakken tsari ba, amma tare da almond, tsaba, berries, da sauransu. Don haka, jikin zai tafi fiber masu mahimmanci.
2. Tsarin dafa abinci mai sauri
Stewed Oatmeal yana shirya sosai da sauri kuma yana adana lokaci, kawai akwai kusan fa'ida ga jikin daga gare ta. Guda fiber a ciki shine mafi karancin. Amma abu mafi ban sha'awa shine cewa yana ɗaukar Oatmeal na yau da kullun don ɗaukar mintuna 10 kawai. Shin ya cancanci ceto ga mafi ƙarancin wannan bambanci a cikin yarda?
Outmeal na halitta ba tare da ƙarin sarrafa masana'antu ba, daga cajin da safe, wanda ke inganta aikin kwakwalwa, kuma duka kusa da bitamin. Yin amfani da oatmeal a cikin abincin yara, shirya da kyau a kan madara.
Wadanda suke da safe babu mintina 10 don dafa porridge, zaka iya ba da shawarar girke-girke na oatmeal a banki. A wannan yanayin, karin kumallo za a shirya baya daga maraice - kawai zuba adadin da ake buƙata na porridge da kuma zuba shi cikin zaɓi na Kefir, madara ko yogurt. Sabili da haka porridge yana da kyau, ƙara maple maple syrup, jam, zuma ko bushe 'ya'yan itatuwa a ciki.
3. smoothie daga "kwalba"
Smoothi ya dade yana bayyana akan hotunan da ke da alaƙa da abinci mai ƙoshin abinci. Koyaya, duk da fa'idodin, akwai guda ɗaya "amma" ... Bari mu fara tare da cewa wasu 'ya'yan itacen da ba za a iya amfani da su a kan komai a ciki ba, saboda babban acidity da kasancewarsu na fiber. Amma mummunan lahani na iya haifar da kayan girke-girke, wanda ya ƙunshi yawancin magunguna da abubuwan ajiya. Zafi ana haɗe shi da irin abin sha saboda babban girma masara syrup, kuma ana tabbatar da yawa da amfani da sitaci.
Cikakken hanyar fita ga masoya na safiyar yau shine shirya kanka, ta amfani da kayayyaki masu zuwa a girke-girke. Bugu da kari, ta wannan hanyar, zaku iya dafa abubuwa da yawa a kowace rana, yana hana su da ƙarin fa'ida ta amfani da tsaba na flax, misali, ko alayyafo.
4. Donuts
Lush, iska da ƙanshi - da kyau, ta yaya za ku iya tsayayya? Kuma ba lallai ba ne - a farkon rabin ranar da za ku iya yaudarar kanku tare da irin wannan kayan abincin, amma ba kawai don karin kumallo kawai ba. Fat, sukari da carbohydrates ba hanya mafi kyau don fara ranar ku ba. Idan kun musanta kanku a cikin ponchik, ba za ku iya ba, to, ku daidaita sunadarai na karin kumallo - alal misali, ƙwai, ƙwai ko kwayoyi. Kuma ya fi kyau maye gurbin donuts zuwa ƙarin cuku cuku mai amfani da dafaffen cuku da aka dafa a cikin tanda.
5. Toirts
Ganci kuma suna cikin sabon karin kumallo na karin kumallo, amma ba su da squirrel wanda zai ba da jurewa. Wuraren gwiwoyi da safe, jin yunwar zai dawo, kuma babu wani fa'ida daga gare su. Duk da haka, idan toasts son karfi, yana yiwuwa kuma ba su ki su, zai kasance isa ga kawai gabatar da furotin da kayayyakin da safe rabon abinci - omelet tare da kayan lambu, misali. Kuma don soya gurasa ta fi kyau a yi amfani da gurasar hatsi.
6. Buil da man shanu
Ya kasance daga bun a cikin mai tare da man wanda ya kasance karin kumallo na kowane girma na biyu. Irin wannan sanwic ya kasance daidai da kopin shayi, kuma yanzu tare da kofi. Wannan kawai karamin bun a hade man shanu tare da kalori na iya ko da bego guda 4 na farin farin farin gurasa. Kuma babbar minus na irin wannan karin kumallo, sake, a cikin adadi mai yawa na sukari, in babu furotin da kalori da kalori. Don karin kumallo, yana da kyau ka ɗauki bunƙasassun gari daga garin hatsi gaba ɗaya, kuma ana maye gurbin mai mai tsami da avocado.
7. Barikin kuzari
Wani shahararrun karin kumallo tsakanin waɗanda ake amfani da su don cin abinci a kan Go - su araha, da sauri Quench da kofi. Amma ba su da amfanin da ya kamata karin kumallo. Zai fi kyau ku kalli sandunan abinci, waɗanda galibi suna kunshe da kwayoyi, hatsi da kuma 'ya'yan itatuwa bushe. Amma ko da ba za a iya amincewa da su 100% - kafin siyan irin wannan mashaya ba, ya zama dole a karanta wani babban kashi na mai da sugars. Ga wadanda suke son cin abinci da amfani, zaku iya bayar da shawarar shirya sanduna masu amfani da kanka, kuma har ma mafi kyau, ku ci hatsi a cikin porridge.
8. Yogurts
Dukkanin talla suna da'awar cewa liyafar yogurt shine mafi kyawun abin da zai rage abincin ɗan adam. Koyaya, wannan halin ba daidai ba ne - lokaci mafi kyau lokaci don yogurt - 'yan sa'o'i bayan cikakken karin kumallo, ko kafin barci. A wannan lokacin ne samfurin zai kawo cikakken fa'ida.
Gabaɗaya, cuta daga yanayin halitta ba zai iya zama abin da kawai ba, kawai ku fahimci wani ɓangare na kayan ƙa'idodinsa masu mahimmanci. Amma an fi so ya fi yogurt tare da tsarin halitta, wanda babu sukari. Kuma don zaki shi - kawai ƙara wasu berries.
M plate
Abin takaici, duk da fa'idodin karin kumallo, mutane da yawa sun gwammace bawai su ci komai da safe ba. Kayan aikin abinci na safe yana ba da gudummawa ga maido da ma'aunin makamashi bayan hutawa, tare da taimakon jikin an caje shi da abubuwan gina jiki da wadatar bitamin. Mutanen da suke hana karin kumallo wasu karin kumallo su yabi a lokacin yini kuma, a sakamakon haka, ga matsaloli tare da narkewa.
