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Kuna cikin ofishi kuma kuna aiki akan wani aiki na tsawon lokaci - abu ne na al'ada don hannunka ya miƙa zuwa wannan kwano na kayan ciye-ciye da kuka ajiye don ɓarna. Zaɓin ƙoshin lafiya mai ƙoshin lafiya zai kosar da sha'awar ku kuma ya samar da abubuwan gina jiki suma.
Kyakkyawan abun ciye-ciye, wanda ba shi da wani ƙarin sukari ko mai mai mai yawa na iya taimakawa sauƙaƙar yunwar ku yayin inganta lafiyar ku. Mai dadi da lafiya - Ina nufin, me yakamata mutum ya nema idan ya kasance game da abun ciye-ciye.
Dubi mafi kyawun mafi kyawun abincin India wanda zai iya ba ku ambaliyar fa'idodin kiwon lafiya. Kada ku damu, kawai don suna da 'lafiya' ba yana nufin sun kasance mara daɗi da ɗanɗano ba ne. Ku ci waɗannan don wadatar da azabar yunwar ku a cikin hanyar da ta fi dacewa.
1. gasashe Chana
Asanƙara chana ɗayan mafi yawan ciye-ciye ne na Indiya. Kwano 1 na busasshen gasasshen chana ya ƙunshi gram 12.5 na zare, wanda ya sa shi ya zama abun ciye-ciye [1] . Hakanan yana da ƙasa a cikin bayanan glycemic da adadin kuzari. Kuna iya cin wannan abincin sau ɗaya ko sau biyu a rana.
2. Gasashe Paneer Tare Da 'Ya'yan Flax
Wani cikakken abincin abincin maraice shine gasashshe kayan panoer tare da tsabayan flax (zaka iya amfani da chia seed). Paneer yana dauke da sinadarin furotin wanda ke taimakawa wajen gina tsokoki kuma 'ya'yan flax suna da wadataccen acid mai mai omega-3 [biyu] . Hakanan, ana cinye tsaba chia tare da dukkan abubuwan gina jiki masu dacewa [3] .
man gashi tare da ganyen curry
3. Salatin Sprout
Sprouts suna da wadataccen abinci, ƙarancin adadin kuzari da mai. Zaka iya amfani da tsiron moong wanda ke taimakawa rage matakan hawan jini da kuma taimakawa gurɓata jini [4] . Kuna iya cin salatin tare da lemun tsami, wanda shima yana taimakawa cikin ƙona kitse mafi koshin lafiya [5] .
4. Kwalliyar Masara mai yaji
An ɗora masara da antioxidants da zare, waɗanda ke taimakawa wajen ɓata jiki da kuma cika ciki [6] . Red chilli foda yana dauke da sinadarin capsaicin wanda ke kiyaye nauyin ku, don haka zaku iya cin sa ba tare da tsoron samun ƙarin fam ba [7] .
5. Chaat din Dankali Mai Dadi
Dankali mai zaki yana da girma a cikin fiber da abun cikin ruwa kuma shima yana da karancin kalori. Suna da wadataccen abinci mai gina jiki kuma ana ɗora su da zare wanda zai kiyaye cikinka na tsawon lokaci, saboda haka guje wa buƙatar ci gaba da yin wani abu akai [8] .
6. Kurmura (Buhunnan Shinkafa)
Karancin adadin kuzari, mara mai mai kuma mara sodium, kurmura wani abu ne da duk mun sanshi sosai (Ina nufin, menene yarinta ba tare da wasu kurmura ba?). Ana iya cin wannan abun ciye-ciye na kowane lokaci a rana.
Kuna iya gasa shi a ɗan ɗan man zaitun, gishiri da barkono don yayyafa lokacin cin abincinku. Cikakken haɗin fiber, furotin da hadadden carbohydrates, puffed shinkafa zaɓi ne mai ƙoshin lafiya don biyan buƙatun [9] .
7. Tilgul (Kwallayen Sesame)
Wannan abun ciye-ciye na Indiya ba shi da daɗi kawai amma kuma yana da ƙoshin lafiya. An yi su da ƙwayayen daɗaɗɗen andaamea da gerya jagan ruwa, waɗannan kwallayen sesame ana ɗora musu bitamin, alli da ƙarfe [10] [goma sha] . Tilguls shine cikakkiyar mafita don sha'awar ku.
sunayen jariri ta tauraro
8. Danyen Gyada
Gyada tana da amfani ga lafiyar zuciyar ka [12] . Suna da wadata a cikin antioxidants da kitse mai ƙoshin gaske wanda ke taimakawa biyan yunwar ku ta hanya mafi lafiya [13] . Yi amfani da ɗan gyada kawai a rana kuma ba fiye da hakan ba.
9. Lassi (Churned Yoghurt)
Yana da matukar amfani ga tsarin narkewarka, shan lassi yana taimakawa ciki don kawar da acid wanda ke haifar da rashin narkewar abinci da ƙwannafi [14] . Kwayoyin lactobacillus da ke cikin abin sha suna taimakawa sa mai cikin hanji, ragargaza abinci kuma yana shayar da kayan abinci masu mahimmanci - duk yayin saukaka yunwar da kuke fama da ita.
10. Makhana (Kwaya Kwaya)
Kadan a cikin cholesterol, mai da sodium, makhana shine babban abun ciye-ciye wanda zai dace da dangin abincin da kuke fama dashi. [goma sha biyar] . Mutanen da ke fama da cutar hawan jini, cututtukan zuciya da kiba na iya cin gajiyar wannan kyakkyawan abincin [16] .
Idan kana da karin lokaci a hannunka, zaka iya yin upma da kayan lambu upma.
11. Poha
Anyi daga flattened shinkafa, wannan abincin shine kyakkyawan tushen ingantaccen carbohydrates. Poha mai haske ne akan ciki kuma za'a iya narke shi cikin sauƙi, yana mai dashi cikakken abun ciye-ciye don sha'awar ku.
A Bayanin Karshe…
Daga sauƙaƙe sha'awar ku don inganta lafiyar ku a lokaci ɗaya, abincin ƙoshin lafiya hakika fa'ida ce. Lokaci na gaba da za ku ji kamar sara, kada ku je neman gutsutsuren cushe ko wani waina a maimakon haka ku ci waɗannan. Abin farin ciki!
kawar da bushe gashi
