Boiled karas Kayan lambu ne mai ƙoshin abinci, ƙarancin kalori kuma mai wadata carotenoids, fiber da ruwa, halayen da ke sa ya zama mai kyau tallafi a cikin daidaitaccen tsarin asarar nauyiA ƙasa zaku sami tsarin abinci na yau da kullun, mahimman kayan abinci masu gina jiki, fa'idodi, kariya, da shawarwari masu amfani don haɗa shi cikin hikima.
Don samun damar aiwatar da wannan tsarin abinci, dole ne ku sami a lafiya halin da ake ciki, ku ci dafaffen karas kawai, ku ɗanɗana infusions ɗinku tare da mai zaki, ku sha ruwa mai yawa kamar yadda zai yiwu yau da kullun, sannan kuyi abincinku da gishiri da ɗan ƙaramin man zaitun.
Na gina jiki Properties na Boiled karas
A cikin 100 g na karas dafa shi kamar 40 kcal, 0,9 g na gina jiki, 0,2 g na mai, 7-10 g na carbohydrates, 2,8-2,9 g na zaren kuma kusan 88-89% ruwa. Yana samar da bitamin A (daga beta carotene), bitamin K, bitamin C, B6, ban da potassium, calcium, magnesium da ƙananan ƙarfe.
fiber mai narkewa (musamman pectin) yana taimakawa wajen daidaita glucose da cholesterol; fiber mai narkewa (lignin da hemicellulose) yana haɓaka jigilar hanjiIndexididdigar glycemic ɗin sa tana da ƙasa zuwa matsakaici, ƙasa lokacin danye kuma ta ɗan fi girma lokacin da aka dusa.
Fa'idodin da aka bayyana
- Gani da fata: Carotenoids (beta-carotene da lutein) suna taimakawa wajen kiyaye hangen nesa da kuma kare kariya daga hasken haske; suna tallafawa farfadowar fata.
- Antioxidants: carotenoids da sauran mahadi irin su polyacetylenes da anthocyanins suna taimakawa wajen magance radicals kyauta da damuwa na oxidative.
- Zuciya da hawan jini: Fiber yana taimakawa wajen sarrafa lipids kuma el potassium yana inganta vasodilation da sodium excretion.
- Cholesterol: Amfani da shi yana ba da fifiko ga kawar da bile acid kuma yana iya rage LDL yayin haɓaka HDL.
- Glucose da satiety: Fiber yana haɓaka satiety da mafi kyawun sarrafa glycemic, mai amfani a cikin tsare-tsaren sarrafa nauyi.
Yadda ake shirya shi don adana abubuwan gina jiki
Dafa abinci: Yanke cikin yankakken yankakken ko cubes, rufe da ruwa, kuma tafasa don minti 10-15 har sai da taushi amma m; kaucewa yawan dafa abinci don hana asarar bitamin.
Siffofin amfani: a ciki; in dankakken dankali tare da kabewa; gasasu ko gasassu don haɓaka zaƙi na halitta. Ƙara a lafiyayyan mai yana inganta sha na beta-carotene.
Misali na menu na yau da kullun:
Breakfast: kofi 1 kadai ko tare da madara maras kyau, 1 orange ko tangerine da kukis na bran 2 masu haske.
Safiyar rana: 1 yogurt mara nauyi ko 50g. cuku don haske mai haske.
Abincin rana: 1 karamin yanki na dukan noodles na alkama, karas da kashi 1 na gelatin haske. Kuna iya cin karas gwargwadon yadda kuke so.
Tsakar rana: 1 kofin salatin 'ya'yan itace.
Abun ciye-ciye: 1 kofin shayi na zabinku, 1 apple ko kiwi da busassun ruwa mai haske 2.
Abincin dare: Karas. Kuna iya cin karas da yawa gwargwadon yadda kuke so.
Kafin kwanciya barci: 1 jiko na zabi ko 1 banana.
Shawarwari: Kuna iya musanya shi da kayan marmari, farin kifi ko legumes a matsakaicin yanki don tabbatar da iri-iri da micronutrients ba tare da rasa mayar da hankali ga shirin ba.
Nasihu masu amfani da tatsuniyoyi na kowa
Abincin ciye-ciye da miya: Raka sandunan karas da hummus ko yogurt Girkanci maimakon babban nau'in ranch iri-iri.
Juices da smoothies: su ne complements, ba madadin. Kula da zaren (mai tsami da duka) yana inganta satiety da lafiyar hanji; wanke detox ba lallai ba ne idan abincin ku ya daidaita.
Tanned: Abincin yau da kullun na ~ 100 g yana ba da isasshen beta-carotene don tallafawa pigmentation; wuce gona da iri zai iya haifarwa carotenoderma (sautin rawaya) mara lahani kuma mai juyawa.
Shirya: HaÉ—e da sauran kayan lambu masu arziki a cikin carotenoids (kabewa, tumatur, barkono, kabeji) don sarrafa abubuwan gina jiki.
Contraindications da kiyayewa
Rashin lafiyan: Yiwuwar amsawar giciye a cikin mutanen da ke fama da rashin lafiyar pollen (Birch, mugwort).
Diuresis: Yawan amfani da shi na iya ƙara yawan fitsari.
Tsaro: Tabbatar da abin dogaro ga yuwuwar gurɓataccen ƙasa/ruwa; wanke da kwasfa kamar yadda ake bukata.
Baladika: Guji matsananciyar abinci na 5x5 bisa kusan na musamman akan karas; asarar nauyi ya dogara da karancin kalori jimlar, aiki na jiki, da kuma riko. Idan kuna da yanayin kiwon lafiya (ciwon sukari, matsalolin koda), tuntuɓi ƙwararru.
Shaida da jagororin amfani
Nazarin abinci mai gina jiki ya nuna haka ƙara kayan lambu masu wadataccen fiber Yana ƙara satiety kuma yana rage yawan adadin kuzari, kuma yawan amfani da 'ya'yan itatuwa da kayan marmari yana da alaƙa da sauye-sauye masu nauyi. Karas, danye ko dafaffe, suna da yawa kuma suna sauƙaƙa saduwa da shawarar abincin yau da kullun.
Haɗe tare da wasu sabbin abinci, hydration da aikin jiki, dafaffen karas na iya zama tallafi mai amfani don sarrafa yunwa, inganta zirga-zirga, da kula da ido mai kyau, cututtukan zuciya, da lafiyar garkuwar jiki, ba tare da yin watsi da nau'ikan da jikin ku ke buƙata ba.
