Abincin mai-mai-mai

Idan ka bi abincin cin abinci a lokacin horo da kuma wasanni, ko kuma idan kana so ka rasa nauyi sosai, yana da matukar muhimmanci a hada da kayan abinci na yau da kullum da ke samar da jikinka tare da makamashi mai mahimmanci, amma ba zai iya adana yawan adadin kuzari ba. Ya kamata a tsara menu a hanyar da makamashi don yin jima'i na jiki yafi samar da carbohydrates (akwai wasu daga cikinsu a iri daban-daban, gurasa, dankali). Amma abun ciki na ƙwayoyin abinci a cikin abinci ya kamata a takaitaccen iyakance saboda darasin caloric hawan su. Sabili da haka, zai fi dacewa kayan abinci mai ƙananan abinci zai fi dacewa a cikin abincin.

To, abin da abinci ba shi da kima? Bari mu fara da nama. Zai fi kyau a zabi iri irin su naman sa, nama na nama, nama mai kaza. Abincin nama ya dace sosai don shirya abinci mai cin abinci, tun da yake yana nuna babban abun ciki na sunadarai wajibi ne don jikin mutum kuma a lokaci guda nauyin abun ciki mai ƙananan - kawai 1.7 grams na mai da 100 grams na nama (don kwatanta: 100 na naman alade ya ƙunshi fatalta 33-49 grams ). An gano kananan ƙwayoyin ƙwayoyin cuta a cikin waɗannan samfurori irin su hanta, kodan, tsoka, zuciya.

Yawancin irin sausages sun ƙunshi nauyin ƙwayar ƙwayar ƙwayar mai kyau, kimanin 20 - 40 grams da 100 grams na samfurin. Sabili da haka, waɗannan samfurori bazai yiwu su haɗa su cikin menu abinci na mutum mai slimming ba.

Don cin abinci kifi, giciye, pollock, herring, cod, hake, pike ne mafi dace. Idan kana so ka rasa nauyi ta hanyar rage caloric abun ciki na cin abinci, ba abin da ake so don shirya kayan nishaɗi daga irin kifaye tare da babban abu mai ciki - eel, mackerel, halibut.

Daga kayan kiwo suna da kyawawa don zaɓar nau'o'in da ke ciki mai ƙananan abun ciki (alal misali, saya kirim mai tsami 10% mai kitse maimakon saba da 20-25% mai kitse) ko samfurori masu kyauta (a halin yanzu kusan a kowane kantin sayar da kayan kaya za ka iya samun madara mai madara, yogurt, cuku).

Kowane samfurin gurasa da burodi suna samuwa da wani abu maras nauyi - kimanin 1 zuwa 1.5 grams da 100 grams na samfur. Kusan ana ganin wannan hoton don hatsi - m mai yalwar abun ciki a cikinsu bai wuce 1 zuwa 3 grams da 100 grams na samfur ba.

Amma kayan lambu da 'ya'yan itatuwa zasu iya cin abinci ba tare da an hana su ba kuma ba tare da jin tsoron samun nauyin kima ba - kusan dukkanin su sun ƙunshi ƙananan ƙwayar mai da 100 g na samfurin. Wasu hane-hane dole ne a bar su kawai don dankali, har ma ba saboda kasancewar fats ba (abun ciki a cikin tubers yana da ragu - kawai 0.4 grams da 100 grams na samfurin), amma saboda babban abun ciki na sitaci. Wannan carbohydrate saukin sauke jikin mu, don haka cin abinci mai yawa na dankali zai iya haifar da kwarewar jiki.

Tsaya ga duk shawarwarin da ke sama za su taimake ka ka samu nasara ta wuce kaya ta hanyar hada da kayan abinci na abinci daga abinci maras nauyi.