Manyan 11 Sunadaran gina jiki na Indiya sun girgiza Domin Rashin nauyi

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Shin kawai kun gaji da gwaji tare da furotin mai tsada don asarar nauyi? Idan haka ne, to yakamata ku sani cewa furotin furotin ba shine kawai zaɓi don rasa nauyi ba.

Akwai wasu ingantattun abinci mai gina jiki waɗanda zaku iya ƙarawa a cikin abincinku don rasa nauyi hanyar lafiya.

Baya ga furotin furotin, ɗayan mahimman zaɓuɓɓuka don asarar nauyi shine girgiza furotin. Hanya ce madaidaiciya don ƙara furotin a cikin abincinku. Shake protein yana cika ainihin abin da ake buƙata na adadin kuzari da na gina jiki.

Girgiza sunadarai shine zaɓin maye gurbin abinci cikakke ga waɗanda suke ɗokin zubar da fam guda cikin ƙoshin lafiya. Wadannan girgizar na iya cike ku da abinci har zuwa cin abinci na gaba kuma zai iya hana ku cin abinci mai ɗanɗano don ƙosar da yunwar ku.

Wadannan girgizar sunadaran ba zasu kona rami a aljihunka ba kuma zaka tara fa'idodi daga garesu suma. Karanta don ƙarin sani game da waɗannan furotin na gida na Indiya suna girgiza don ƙimar nauyi wanda zaka iya gwadawa a gida tare da sauƙin kayan girki.

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1. Almond Kwakwa Protein Shake

Almond shine babban tushen furotin, tare da almond 20 wanda ya ƙunshi kusan gram 5 na furotin. Almond madara zai samar maka da karin kashi na furotin kuma kwakwa yana da wutan lantarki wanda zai sa jikinka ya kasance da ruwa.

• Jiƙa kwayoyi da yankakken kwakwa da dare. Yi watsi da ruwan.
• Alara almond, kwakwa a cikin abin haɗawa kuma ƙara madara don haɗa shi cikin kauri, mai laushi mai laushi.
• Powderara garin kirfa da zuma a ɗanɗano shi.

2. Cakulan Da Kuma Shake protein Protein

Cakulan da ayaba suna yin haduwa mai ban mamaki. Ba wai kawai suna yin lafiyayyen furotin ba amma kuma suna daɗaɗa ɗanɗano ma. Cakulan da ayaba zasu baku kayan nauyi na bitamin da kuma ma'adanai.

• Cupara kofi 1 na ayabar ayaba da cokali 1 na garin koko a cikin abin haɗawa.
• Milkara madara ko yogurt a ciki don sanya shi cikin abin sha mai laushi.
• Sanya ½ karamin cokali na garin kirfa don dandano.

3. Berry Protein Shake

Berries shine kyakkyawan tushen abubuwan antioxidants masu ƙarfi kuma suma babban tushen fiber ne wanda yake taimaka maka rasa nauyi. Amfani da berriesan itace da yawa zai ba ku ƙarin ƙarfin makamashi.

• Berriesara 'ya'yan itacen 7-10 da kuka zaɓa, ½ kopin cuku cuku, da ¼th kofin ruwa da kuma zuma a cikin abun sha.
• Haɗa shi kuma ƙara ƙarin zuma idan kuna so.

4. Gwanin Gwanin Gwanin Gyada

Gwanon gyada shine tushen tushen furotin kuma wannan na iya zama babban girgiza bayan motsa jiki don zaɓar. Wannan girgiza furotin na gida yana da kirim, mai ƙanshi kuma mai daɗi don ɗanɗano na ɗanɗano.

• A hada kofi 1 na yogurt, milk kofin madarar almond, da cokali 2 na man gyada.
• Zaku iya kara ayaba idan kanaso kuyi mata sanyi.

5. Shake Protein na Viyan

Waɗanda ke rashin lafiyan kayan kiwo kuma ba sa haƙuri da lactose, amma suna neman babban furotin don ƙimar nauyi, na iya zaɓar wannan. Wannan girgiza mai gina jiki shine cikakken girgiza a gare ku.

• Hada kofi 1 na almond ko na cashew, ayaba 1, karamin cokali na zuma da karamin cokali 1 na sinadarin vanilla domin dandano.
• Haɗa dukkan abubuwan haɗin kuma ku sanyaya shi a sanyaye.

6. Ayaba Strawberry Chia Seeds Protein Shake

'Ya'yan Chia suna da tushen furotin, yayin da ayaba ke cike da sanadarin potassium. Wannan haɗin zai haifar da rawar jiki mai ƙarfi sosai bayan an kammala motsa jiki.

• Seedsara 'ya'yan chia, ayaba 1, strawberries, madara da zuma a cikin injin haɗawa.
• Sanya daddawan dusar kankara (na tilas) kuma ku more wannan kawan mai girgiza.

7. Girgiza Ayabar Mangwaro

Mangoro suna cike da sanadarin potassium, bitamin A da bitamin C kuma hada su da ayaba zai sanya shi yalwar furotin. Zaba mangoro cikakke wadanda basa da dadi sosai.

• Cakuda mangwaro, ayaba, man gyada da madara a cikin injin haɗa shi don zama cikin garari mai laushi.
• Crushedara kankakken kankara kuma ku ji daɗi nan da nan.

8. Manyan Almond Almond Banana shake

Blueberry an loda shi da antioxidants da bitamin C, wanda idan aka sa shi a cikin almond da yogurt zai canza zuwa wadataccen furotin.

• A cikin abun hadawa, kara shudayen wake, ayaba, man shanu da yogurt. Yi aiki tare da cubes kankara.

9. Oatmeal Apple Protein Shake

Abubuwan da ke cikin tuffa zasu kiyaye matakan sikarin jininka cikin nutsuwa da kulawa. Hada tuffa tare da oatmeal zai samar muku da fiber kuma zai sa ku ji daɗi na dogon lokaci.

• A gauraya hatsi, madara, tuffa, da zuma a cikin injin gauraya.
• Sanya shi a ciki don jin daɗin wannan farfadowar furotin na gida.

10. Avocado Da Kuma Shake protein Protein

Avocado yana cike da wadatattun ƙwayoyin mai mai ƙoshin lafiya da fiber waɗanda ke taimakawa cikin raunin nauyi. Zaki iya hada ayaba da zuma dan yayi dadi.

• Banara ayaba, avocado da madara a cikin abin haɗawa.
• Haɗa sosai har sai ya zama santsi da laushi kuma ku ji daɗin sanyaya.

11. Rawan Kwai Kwai Kwai

Idan kanaso gina tsokoki tare da rage kiba, gwada wannan hada furotin na gida da danyen kwai.

• Ki hada danyen kwai 1, madara, ayaba, zuma da garin kirfa a cikin injin markade.
• Ku bauta masa a sanyaye

Raba wannan labarin!

Idan kuna son karanta wannan labarin, raba shi ga makusantan ku.

Manyan Amfani 12 Na Raw Honey Ba Ku Sansu ba