Abincin Abinci 25 Lafiyayyan Tsakar Dare don Ciwon Dare, A cewar Masanin Nutritionist

Mafi Kyawun Sunaye Ga Yara

Duk da ƙoƙarce-ƙoƙarcen da muka yi don samun barci mai kyau (karanta: buga hay da ƙarfe 10 na yamma, ɗaukar hutu na Instagram da kiyaye wayarmu nesa daga teburin mu na gefen gado), akwai abu ɗaya mai mahimmanci wanda koyaushe yana sa mu jujjuyawa da dare: Muna jin yunwa. Don haka, maimakon mu yi watsi da kanmu don kai hari a kicin don komai ragowar za mu iya nemo su mu cinye su ta hasken firij (muna ganin ku, fuka-fukan kajin Buffalo), mun nutse sosai kuma muka tuntubi masana. Anan akwai 25 mafi kyau lafiya Abun ciye-ciye na tsakar dare wanda, gaskiya, za mu ci kowane lokaci na rana.

LABARI: Tambayoyi: Faɗa mana Game da Kanku kuma Zamu Faɗa muku Abin ciye-ciye na Tsakar dare Ya Kamata Ku Yi A daren yau.



lafiyayyen tsakar dare abun ciye-ciye mai dadi dankalin turawa hummus girke-girke Hoto: Liz Andrew/Salo: Erin McDowell

1. Hummus da Dukan Hatsi Crackers ko Kayan lambu

Mu sani akwai dalilin da muke so chickpeas . Suna cike da furotin—gram uku na kowane cokali biyu, in ji Dokta Daryl Gioffre, masanin abinci mai gina jiki a birnin New York kuma marubucin littafin. Cire Acid ɗin ku . Chickpeas suna da yawa a cikin lysine, kuma tahini babban tushen amino acid methionine ne. Kowannensu, [kaji da tahini] sunadaran da ba su cika ba, amma idan aka hada su don yin hummus, suna haifar da cikakken furotin. Me yasa cikakken sunadaran suna da mahimmanci, kuna tambaya? Ainihin, suna ci gaba da cika ku, wanda ke nufin ba za a sake juyewa da jujjuyawar ciki ba. Don abun ciye-ciye na dare, zaku iya amfani da hummus azaman tsoma don ɗanyen kayan lambu ko burodin Ezekiel, in ji Gioffre. Kada ku damu idan mun yi.

Gwada shi: Dankali mai zaki Hummus



mafi kyawun fina-finan aikin laifi

Sayi shi: Veggicopia Creamy Asalin Hummus

lafiyayyen tsakar dare abun ciye-ciye chamomile maple porridge girke-girke Simon Pask/The Happy Balance

2. Oatmeal

Wataƙila kun yi tarayya oatmeal tare da safiya, amma yana da fa'idodi da yawa na dare, kuma. Don farawa, hatsi wani hadadden carb ne wanda ke rushewa a hankali, yana sarrafa karan sukarin jini wanda zai iya yin rikici da barcin ku. Kuma idan kun sami kwano mai dumi na oatmeal mai daɗi da kwantar da hankali, ba ku kaɗai ba. A cewar a Cibiyar Nazarin Jami'ar Columbia , da carbs a zahiri aiki tare da kwakwalwarka don saki neurotransmitter serotonin , wanda ke kwantar da ku cikin yanayin natsuwa kuma yana taimaka wa jikin ku samar da melatonin don hutun dare na barci.

Gwada shi: Chamomile da Maple Porridge

Sayi shi: Hanyar Halitta Organic Oatmeal



lafiyayyen tsakar dare abun ciye-ciye popcorn girke-girke Kuki da Kate

3. Popcorn

Kuna ƙoƙarin kashe sha'awa, kada ku sanya kanku cikin rashin abinci mai cike da abinci. Nan ke nan popcorn ya shigo cikin wasa. Abin ciye-ciye mai ban sha'awa, mai gishiri yana da haske a zahiri (wani agogo mai ɗaukar kofi uku a cikin kusan adadin kuzari 100), don haka za ku iya shan taba ba tare da yin nauyi kafin barci ba. Oh, kuma akwai ma hadaddun ma'aunin carbohydrate kuma-abin ciye-ciye na lokacin kwanta barci gabaɗayan hatsi zai manne wa hakarkarin ku fiye da kuki ko kwano na ice cream… Idan kana son zama gaske lafiya, za ka iya saka hannun jari a cikin wani iska popper, wanda pop masara kernels tare da-ka zato shi-iska maimakon mai ko man shanu.

Gwada shi: Cikakken Stovetop Popcorn

Sayi shi: Karamin Mugun Kwakwalwa

lafiyayyan tsakar dare abun ciye-ciye yoghurt Girkanci girke-girke Gimme Wasu Tanda

4. Yogurt da 'Ya'yan itãcen marmari na Girki mai ƙarancin ƙiba

Mun riga mun san cewa yogurt Girkanci babban tushen furotin ne, amma ba mu da masaniyar cewa zai iya taimaka mana kama wasu ZZZs, ma. Calcium a cikin yogurt yana taimaka wa kwakwalwar ku ta amfani da tryptophan da melatonin, da ɗaya Nazarin barci na Jami'ar Pennsylvania har ma yana nuna cewa zai iya taimaka maka ka ci gaba da yin barci mai tsawo. Maimakon loda kayan zaki mai zaki (wanda zai iya jefar da sukarin jinin ku daga whack), sama kwanon ku tare da sabbin 'ya'yan itace da 'ya'yan chia crunchy. (Oh, kuma idan kuna da saurin ƙwannafi da rashin narkewar abinci, wanda zai iya haifar da abinci mai kitse, tsaya ga zaɓi mai ƙarancin mai.)

Gwada shi: Easy Greek Yogurt Parfaits



Sayi shi: Stonyfield Organic Low-Fat Plain Yogurt

lafiyayyen abincin tsakar dare na gyada jelly sanwici girke-girke Peas Biyu da Pod Su

5. Man Gyada da Jelly Sandwich

Wanene ya san abin da ya fi so a ƙuruciyarmu shine ainihin abin ciye-ciye na tsakar dare? Ga dalilin da ya sa: A cewar Gidauniyar barci ta kasa , man gyada shine tushen halitta na tryptophan (wanda aka sani da amino acid wanda ke haifar da barci). Kuma carbohydrates suna sa tryptophan ya fi samuwa ga kwakwalwa. Haɗin man gyada mai wadataccen furotin da hadaddun carbohydrates sihiri ne na lokacin kwanciya barci.

Gwada shi: Cinnamon Toast PB&J

Sayi shi: Smucker's Uncrustables Rage Sugar

lafiyayyan tsakar dare abun ciye-ciye gasassun tsaba na kabewa girke-girke Baker kadan

6. Kayan Kabewa

Menene gishiri, crunchy da tabbataccen hanya don sa ku barci? Kabewa tsaba , i mana. A cewar hukumar Ƙungiyar Barci ta Amirka , Waɗannan mutanen sune tushen tushen ma'adinai na ma'adinai na magnesium da amino acid tryptophan. Hakanan suna cike da zinc, wanda zai iya taimakawa kwakwalwa ta canza wannan tryptophan zuwa serotonin. Ba tare da ambaton suna da gamsarwa mai daɗi da ɗanɗano don taya ba.

Gwada shi: Gasashen Kabewa Tsari

Sayi shi: Kasuwar Kasuwar Kwayoyin Kabewa

lafiyayyan tsakar dare kayan abinci na gyada ayaba nice cream girke-girke Tsuntsaye na Yum

7. Ayaba da Man Gyada

Ka tuna yadda mai horar da waƙa na makarantar sakandare ya gaya maka cewa ku ci ayaba don hana ko kwantar da ciwon ƙafa? Wannan shi ne saboda ayaba yana dauke da potassium, wanda ke taimakawa wajen shakatawa na tsoka. A hada shi da man gyada don cin abincin tsakar dare, tunda ba kawai dadi ba ne amma kuma yana cike da kitse mai lafiya don kiyaye ku, in ji Cleveland Clinic . Kuma yayin da za ku iya buga wasu PB akan ayaba cikakke kuma ku kira shi a rana, me yasa ba za ku yi maganin ice cream mai lafiya guda biyu ba daga cikin hadaddiyar giyar? (Ko gwada wannan cizon ayaba na halitta akan girman girman maimakon.)

Gwada shi: Man Gyada Ayaba Ice Cream

Sayi shi: Barnana Organic Chewy Man Gyada Cizon Ayaba

lafiyayyen ciye-ciye na tsakar dare Gasasshiyar Gasasshen Kwaya Girke-girke Hoto: Liz Andrew/Salo: Erin McDowell

8. Hannun Gyada

Idan kun kasance malalaci kamar mu, ba kwa son yin ƙarin dafa abinci da jita-jita kawai don abun ciye-ciye. Ƙananan ƙwaya ɗaya sun dace da lissafin rashin dafa abinci, godiya ga yawan furotin da ke da lafiya. Gioffre ya ce kwayoyi (musamman na kwayoyin halitta) su ne gidajen abinci masu gina jiki waɗanda zasu iya taimakawa wajen daidaita matakin sukari na jini, yaƙar kumburi, rage sha'awar yunwa, taimakawa rage nauyi da rage haɗarin cututtukan zuciya. Ya tafi-tos? Danyen almonds, pistachios da macadamias. Suna da yawan kitse masu lafiya, suna hana yunwa, inganta aikin kwakwalwa kuma suna taimaka muku ƙone mai. Bugu da kari, bisa ga Gidauniyar barci ta kasa , almonds da gyada musamman sun ƙunshi hormone melatonin da ke daidaita barci. Kawai ka tabbata ka tsaya ga dintsi ba duka jakar ba - wanda ke aiki zuwa kimanin adadin kuzari 200 a kowace kofin kwata, bayarwa ko ɗauka.

Gwada shi: Gasasshen Ganyayyaki Ganyayyaki

Sayi shi: Organic Raw Almonds

lafiyayyen tsakar dare abun ciye-ciye paleo granola sanduna girke-girke Hoto: Liz Andrew/Salo: Erin McDowell

9. Man Almond

Maganar goro, man almond zaɓi ne daidai daidai da kama-da-tafi (er, snooze). Kuma idan aka yi la'akari da cewa kwata kwata na almonds ya ƙunshi kashi 24 cikin 100 na abin da ake ba da shawarar shan magnesium kowace rana. Kara tryptophan da potassium, ba su da hankali ga ɓacin rai na dare. Magnesium ma'adinan shakatawa ne mai girma kuma, don haka zai taimake ka ka rage yayin da lokacin barci ke gabatowa. Man shanu na almond kuma yana ƙunshe da kitse marasa lafiyan zuciya, bitamin da ma'adanai, waɗanda ke da kyau a gare ku kowane lokaci na rana, bisa ga Cedars-Sinai Medical Center . Muddin man almond ɗin da kuka zaɓa yana da ɗanye kuma ba tare da ƙara sukari ba, yana da duk amfanin almonds gabaɗaya.

Gwada shi: Paleo Almond Butter Granola Bars

amfanin shafa tumatur a fuska

Sayi shi: Almond Butter na Justin

lafiyayyen tsakar dare abun ciye-ciye turkey sanwici kunsa girke-girke Lexi's Tsaftace Kitchen

10. Sanwicin Turkiyya

Ba za ku taɓa mantawa ba lokacin da kawunku Bill ya yi barci daidai a tsakiyar bukin Godiya. Wataƙila godiya ga turkey , wanda aka sani da kasancewa mai arziki a cikin serotonin-samar da tryptophan, kuma wannan shine ainihin abin da ya sa ya zama zabi mai kyau don abincin dare na tsakar dare. Haɗa shi tare da burodin hatsi gabaɗaya don shiga cikin wasu hadaddun carbohydrates (zaka iya zuwa hanyar shinkafa jasmine ko dankali mai daɗi, in ji Magungunan Arewa maso Yamma ), ko kuma a ajiye shi ƙasa-ƙasa kuma a sanya wasu yanka a cikin kullin latas maimakon.

Gwada shi: Gurasar Latas na Turkiyya

Sayi shi: 365 ta Gabaɗayan Kasuwar Abinci ta Gasasshen Tanderun Tuki Dali Yanki

lafiya tsakar dare snacks gida cuku girke-girke Mai Almond

11. Cuku mai ƙarancin ƙiba

Cottage cuku ya sami mummunan rap don kasancewa mara kyau, asarar nauyi mai ban sha'awa a cikin rana, amma yana da ɓoyayyiyar gemu ga marasa barci (ba a ma maganar dadi don taya). Protein lean (wanda ya fito daga casein mai saurin narkewa) yana taimakawa wajen haɓaka serotonin da aka ambata a baya, kuma bisa ga wani binciken da aka yi kwanan nan daga Jami'ar Cambridge, na iya a zahiri taimaka muku buga burin asarar nauyi yayin da kuke bacci ta hanyar taimaka muku jin daɗin gamsuwa da haɓaka kashe kuzarin ku da safe. Kuna so ku haɓaka abubuwan jin kunya? Sama rabin kofin yin hidima tare da raspberries don abun ciye-ciye na tsakar dare mai kalori 100 tare da ƙara taɓawa na melatonin.

Gwada shi: Cottage Cheese Breakfast Bowl

Sayi shi: Kyawawan Al'adu Kayan Ciki Mai ƙarancin Fat

lafiyayyen abincin tsakar dare Gasasshen girke-girke Edamame Hoto: Liz Andrew/Salo: Erin McDowell

12. Dafaffe Edamame

Ka haddace wannan ma'auni: Protein da fiber sun yi daidai da mafi kyawun barcin dare na rayuwar ku. Edamame (wanda aka fi sani da waken soya a cikin kwas ɗin su) duka suna zuwa gare su, don haka zaɓi ne na halitta lokacin da kuke buƙatar cizo mai sauri. Kuma an gano takamaiman mahadi a cikin waken soya (wanda ake kira isoflavones soya) na iya ƙara tsawon lokacin bacci, bisa ga wannan binciken Japan .

Gwada shi: Gasasshen Edamame

Sayi shi: 365 ta Gabaɗayan Kasuwar Abinci. Organic Shelled Edamame

lafiya tsakar dare abun ciye-ciye qwai girke-girke Gimme Wasu Tanda

13. Kwai

A yanzu, ƙila za ku iya tunanin dalilin da yasa qwai ke da lafiyayyen abincin tsakar dare: Suna da wadatar furotin kuma cike da tryptophan. The Ƙungiyar Barci ta Amirka sun ce za su iya sa ku barci saboda wannan dalili, amma kuma muna son cewa an raba su kuma an tattara su don cin abinci cikin sauƙi. Bugu da kari, tabbas kun riga kun sami tarin ƙwai na jammy a cikin firjin ku don yin salati da gasasshen, daidai?

Gwada shi: Komai Iblis

Sayi shi: Kwarin Halitta Kyauta-Range Ƙarin Manyan ƙwai

lafiyayyan abincin ciye-ciye na tsakar dare ritz tare da bulala zuma ricotta da naman alade girke-girke HERO Hoto/Salo: Taryn Pire

14. Cuku da Crackers

Lokacin da ya zo barci, cuku zaɓi ne mai ban mamaki. Wannan shi ne saboda yana da yawan calcium, wanda an daure don ingantacciyar bacci . Hakanan an ɗora shi da furotin, da wasu tryptophan da melatonin don ma'auni mai kyau. Haɗa 'yan yankan cuku tare da wasu busassun hatsi gabaɗaya, gurasa mai tsiro ko apple yanka don haɗakar furotin-carb na ƙarshe.

Gwada shi: Ritz Crackers tare da Tushen zuma Ricotta da Bacon

Sayi shi: Kunshin Abincin Abincin Gusto Calabrese

lafiya tsakar dare sancks avocado toast girke-girke Baker kadan

15. Gasar Avocado

Labari mai daɗi ga ’yan shekaru dubu da suke bauta a wurin bagadin avo toast: Dokta Gioffre ya kira ’ya’yan itacen (yep, ’ya’yan itace) man shanu na Allah. Wannan saboda yana da ma'auni mai kyau na kitse mai lafiya, ƙarin potassium fiye da ayaba da yalwar fiber don kiyaye narkewar ku a cikin rajistan. Kuna son kawo shi da daraja? Dokta Gioffre yana ba da shawarar yin gurasar ku tare da gurasa mai tsiro, tumatir, man zaitun mai ban sha'awa, cumin, gishirin teku, dakakken barkono baƙar fata da jalapeño don ɗan ƙaranci. Abun ciye-ciye na tsakar dare, abincin mai ban sha'awa.

Gwada shi: Ganyayyaki Avocado

yadda ake girma kusoshi cikin sauri da tsayi

Sayi shi: Organic Hass Avocados

lafiyayyan tsakar dare abun ciye-ciye spring crudites a tsaye1 Hoto: Nico Scinco/Salo: Sarah Copeland

16. Kayan lambu masu sabo

Ba za ku taɓa yin kuskure da ɗanyen kayan lambu ba. Dabarar tana sanya su farin ciki sosai wanda ku a zahiri so a ci su. (Wannan gasasshen jajayen miya zai yi haka, amma kuma za ku iya jingina kan duk wani sutura da kuka ajiye a cikin firij.) Abin sani kawai? A nisantar da kayan lambu masu ɗauke da fiber mai yawa (kamar karas da beets) don guje wa kumburi da haƙoƙi kafin kwanciya barci, in ji Maganin Lafiyar Barci. Cruciferous kayan lambu , kamar broccoli da farin kabeji, kuma sun fi dacewa a guje su a cikin dare saboda suna dauke da adadi mai yawa na fiber maras narkewa. Madadin haka, je don latas, Kale, tumatir har ma da 'ya'yan itatuwa kamar kiwi da cherries.

Gwada shi: Spring Crudités tare da Romesco Sauce

Sayi shi: Duniyar Farm Farm Organic Tray Tray tare da Ranch Dip

lafiyayyen abinci na tsakar dare Spicy Avocado Hummus Recipe Hoto: Liz Andrew/Salo: Erin McDowell

17. Guacamole

Idan gurasar avocado yana cikin jerin abubuwan ciye-ciye, to haka yake guacamole . Kamar yadda Dokta Gioffre ya bayyana a sama, lafiyayyen kitse na avocado zai sa ku cika kuma abin da ke cikin potassium zai iya taimaka muku barci mafi kyau. Ƙarin abubuwan da ke cikin guac kuma na iya haɓaka barcinku: Tumatir suna dauke da sinadarin lycopene, wanda ke taimaka wa lafiyar zuciya da na kashi, da kuma sinadarin potassium mai sa barci, yayin da mai arzikin tryptophan. albasa taimaka rage matakin damuwa da taimako a cikin shakatawa. (Kawai tafi haske akan ruwan 'ya'yan lemun tsami idan kuna da reflux na acid ko rashin narkewar abinci.) Don sabon salo mai ban sha'awa akan tsoma, gwada wannan hummus na avocado mai yaji wanda ke alfahari da ma'auni guda biyu masu ba da shawarar abinci mai gina jiki a cikin fakitin kirim guda ɗaya. A tsoma guntuwar pita, tumatir ceri ko busassun, ko kuma a tsoma cokali guda a kira shi dare.

Gwada shi: Avocado Hummus mai yaji

Sayi shi: 365 Gabaɗaya Kasuwar Abinci Guacamole na Gargajiya

lafiyayyen ciye-ciye na tsakar dare Lafiyayyen Smoothie Tare da Avocado Da Apple Recipe Erin McDowell

18. Mai laushi

Me yasa safiya za ta sami nishaɗi duka? Hakanan ana iya sha masu laushi da dare, kuma suna da lafiya kamar duk abin da kuka saka a ciki. Haɗin abinci da yawa masu motsa bacci kamar ruwan 'ya'yan itace ceri, pistachios ko avocado zai iya taimaka muku samun matsakaicin jin daɗi. Idan kun yi amfani da kefir ko yogurt a cikin santsi, da probiotics Hakanan zai iya taimakawa wajen sakin serotonin a cikin kwakwalwarka, in ji masanin abinci mai gina jiki Frances Largeman-Roth, RDN. Ƙara hemp ko chia mai arzikin magnesium don ƙarin tallafin barci. 'Ya'yan avocado da chia a cikin wannan koren santsi za su sa ku ji daɗi, yayin da ayaba da apple Granny Smith suka sa ya zama mai daɗi don gamsar da sha'awar ku na dare.

Gwada shi: Green Smoothie tare da Avocado da Apple

Sayi shi: Girbi Kullum

lafiyayyen ciye-ciye na tsakar dare Zucchini Chips Recipe Hoto: Eric Moran/Salo: Erin McDowell

19. Kayan lambu Chips

Our kryptonite: dankalin turawa. Za mu iya cin su miliyan ɗaya ba tare da ko da kyaftawa ba, amma barci da sauri bayan duk wannan gishiri da mai suna barin mu jin kumbura da maiko. Sa'ar al'amarin shine, waɗannan zaɓuɓɓukan zucchini suna da kyau kuma suna da daɗi - ban da frying. Amma akwai wasu nau'ikan nau'ikan masu wadatar bitamin da za a ci su ma, kamar guntun turnip, guntun karas da guntun dankalin turawa. Muddin an toya su maimakon soyayyen (ko soyayyen iska ba tare da mai ba), zaɓi ne mai ƙarfi, in ji Bacci Bacci .

Gwada shi: Easy Zucchini Chips

Sayi shi: Brad's Raw Organic Sweet Dankali Chips

lafiyayyen ciye-ciye na tsakar dare Baked Potato Fries Recipe Hoto: Liz Andrew/Salo: Erin McDowell

20. Dankali soya

Ba mu taɓa saduwa da soya na Faransa da ba mu so ba, amma tun da ana gasa waɗannan maimakon soyayyen, suna da ƙasa da mai-kuma ba su da matsala don shirya. Ana kuma yin su da dankali mai dadi , wanda ya ƙunshi ton na bitamin da ma'adanai, tare da ɗan ƙaramin furotin da zai riƙe ku kafin barci. Amma mafi mahimmanci, suna cike da annashuwa potassium, magnesium da alli (musamman idan kun bar fatarsu akan). Su abun ciki na carb zai sauƙaƙa wa kwakwalwar ku don ɗaukar tryptophan, wanda za'a canza shi zuwa niacin mai samar da serotonin.

Gwada shi: Gasa Dankali Soyayya

Sayi shi: 365 ta Gabaɗayan Kasuwar Abinci ta Yankakken Soya Dankali mai daɗi

Abincin dare mai lafiya na Beef Jerky Recipe 2 Gimme Wasu Tanda

21. Naman sa Jerky

Protein ita ce hanyar da za ku bi lokacin da kuka ji buri na dare yana zuwa, muddin ba ku cinye shi da yawa. Cin babban kaso kafin kwanciya barci yana iya sa jikinka ya tashi don neman narkewa, da kuma yawan furotin kafin kwanciya barci zai iya ba ka da yawa. makamashi kafin a buga hay. Amma idan kuna sha'awar wani abu mai daɗi da cikawa, yana da kyau a sami ƙaramin yanki ko biyu (musamman idan kuna cin abinci kamar keto ko Paleo). Yi naku maimakon dogaro da siyayyar da aka sarrafa ta kantin sayar da kayayyaki. Jerky shine babban tushen furotin da ƙarfe; kawai lura cewa yana iya zama mai girma a cikin sodium, tun da yawanci ana warkewa a cikin maganin gishiri. Don haka, kada ku yi ta 24/7, musamman idan kuna da hawan jini.

Gwada shi: Naman sa Jerky

Sayi shi: 365 ta Gabaɗayan Kasuwar Abinci Rage Sodium Grass-Fed Naman Nama Jerky

lafiyayyen abinci na tsakar dare Crunchy Cinnamon Sugar Gasasshen Chickpeas 2 Sally's Baking Addiction

22. Gasasshen kaji

Kuna son humus - me yasa ba za ku yi bikin waɗannan ƙananan duwatsu masu daraja a cikin mafi kyawun su ba? Chickpeas yana ƙunshe da furotin, fiber, bitamin da ma'adanai, yana mai da su sanannen zaɓi mai lafiya. Amma kuma suna da ton na tryptophan masu jawo bacci, hadaddun carbohydrates da folate , wanda zai iya taimakawa wajen daidaita yanayin barcinku. Abin takaici shine kun ga chickpeas masu ɗanɗano a kantin kayan miya a yanzu, amma yin naku abu ne mai sauƙi kamar yadda ake dafa su yadda kuke so kuma kuna gasa su har sai sun bushe.

Gwada shi: Gasasshen Cinnamon-Sugar Chickpeas

Sayi shi: Hanyar Saffron Organic Teku Gishiri Crunchy Chickpea Abincin Abinci

aski ga yar gashi
lafiya tsakar dare abun ciye-ciye girke-girke paleo kirfa hatsi Amincin Abinci Fitness

23. Hatsi da Madara

Kamar oatmeal, hatsi yana da kyau a gare ku da dare kamar yadda yake a farkon safiya. Tun da yawancin hatsi na tushen masara sun ƙunshi high-glycemic carbs , za su iya yuwuwar rage lokacin da za ku yi barci. Ko mafi kyau, madara shine babban tushen calcium, ma'adinai wanda ke da mahimmanci don samar da melatonin. Zaɓi wani abu mai ƙarancin sukari kuma yi amfani da madara mai ƙiba don rage yawan adadin kuzari da kuma sa abincin ya zama mai narkewa.

Gwada shi: Paleo Cinnamon Toast Crunch

Sayi shi: Bura guda Uku maras ɗanɗanon hatsi na furotin

lafiyayyan abincin ciye-ciye na tsakar dare girke-girke na kifi kifi da shinkafa shinkafa shinkafa tare da koren shayi broth girke-girke Paul Brissman/Antoni: Bari's Yi Abincin dare

24. Farar Shinkafa

Ma'anar glycemic index na farin shinkafa yana nufin cewa zai ba da sukarin jini da insulin haɓakar halitta, don haka yana taimakawa tryptophan ya sa kwakwalwar ku barci, in ji Ƙungiyar Barci ta Amirka . Idan ba a manta ba shinkafa tana da sinadarin magnesium, wanda kuma yana taimakawa wajen bacci, kuma yana da saukin narkewa kamar yadda masanin abinci ya bayyana. Samina Qureshi , RD. Kuna so ku ƙara gamsuwa da kwantar da hankali? Haɗa shi da ruwan shayi koren har ma da salmon, idan kuna jin yunwa sosai- kifin kifi yawan adadin bitamin D na iya taimakawa inganta yanayin barcin ku kuma.

Gwada shi: Antoni Porowski's Salmon da Alayyahu Shinkafa Bowl tare da Green Tea Broth

Sayi shi: 365 ta Gabaɗayan Kasuwar Abinci Farar Jasmine Shinkafa

lafiyayyan tsakar dare abun ciye-ciye guda ɗaya na kankana sorbet girke-girke Hoto: Liz Andrew/Salo: Erin McDowell

25. Soyayya

A waɗancan daren lokacin da zuciyarka ta yi kuka 'ice cream,' amma kwakwalwarka ta ce 'za mu iya yin fiye da haka.' Ga abin kamawa: Sorbet yana da ƙarancin kitse fiye da kiwo, amma kamar yawan sukari. Nemo wanda ba shi da sukari-ko mafi kyau tukuna, yin naku-yana da mahimmanci don tabbatar da cewa ba ku sami saurin sukari ba kafin buga matashin kai. (A wannan bayanin, a 2014 karatu gano cewa rage cin abinci mai yawan sukari yana da alaƙa da rashin barci gabaɗaya.) Yana da sauƙi kamar haɗuwa 'ya'yan itace daskararre tare da zubar da madara. ( Yogurt mai daskarewa Hakanan madadin ice cream ne mai ƙarfi.) Zabi kowane ɗanɗano da kuke so, amma muna bangaranci ga wannan nau'in kankana da aka daskare sau biyu wanda baya buƙatar ƙarin sukari. Za ku sami sauƙi lokacin narkar da shi idan ba shi da kiwo kuma yana kusa da 'ya'yan itace masu tsabta kamar yadda zai yiwu.

Gwada shi: Sinadari Daya Kankana Sorbet

Sayi shi: Talenti Roman Rasberi Kiwo-Free Sorbet

LABARI: Hatsi Mafi Koshin Lafiya 30 Zaku Iya Siya a Shagon Kayan Abinci

Naku Na Gobe