Salmon
A halin yanzu, ana amfani da kifi a cikin kifi mafi amfani da abinci. Yana da mai yawa mai kifi, wanda ya zama dole don kyakkyawa, lafiyar jiki da adadi mai kyau. Yi abinci daga kifi mai mahimmanci, kamar salmon, dole ne a ci sau biyu a mako. Naman kifayen kifi na da kyau domin rigakafi da maganin cututtukan zuciya, tsarin tausayi da kuma cututtuka na asibiti. Kwayoyin kare kifin kifi suna da amfani ga ma'auni na hormonal.
Wadanne kayayyakin zasu maye gurbin kifi: tuna, sardines, herring, trout, bass.
Amfanin girke-girke: Kayan daji. Ɗauki kifi ko tuna. Haɗa tare da ruwan 'ya'yan itace na rabin lemun tsami, ƙara teaspoon na mustard, gilashin gurasa da rabin rabin yankakken albasa. Gaba, muna yin cututtuka kuma shirya su.
Turkey
Turkiya tana dauke da samfurori mafi amfani da samfurin dabba. Mafi yawancin abincin da ake cin abincin shi an ɗauka shi ne nono ba tare da fata ba. Abincin ƙirjin turkey shi ne mafificiyar tushen furotin da kuma bitamin B da yawa.Idan kun ci wani ɓangare na turkey don karin kumallo, za ku tabbatar da bukatun jikin ku na tsawon lokaci. Binciken da aka yi kwanan nan ya nuna cewa amino acid da ake buƙata saboda sakamakon maye gurbin sunadarai na tsuntsu zai iya ba da bukatun jiki ga kwana biyu (dangane da abincin da aka ci).
Wace kayayyakin za'a iya maye gurbinsu da nama na turkey: ƙirjin kaza.
Rashin girke-girke: Turkiyar Turkiya ta dafa a cikin takarda. Gurasar nama da ke dafa a daidai yake tare da gurasar gari. Gasa nama turkey (ba wuya ba). Yankakken gurasar hatsi a kananan yanka kuma yada shi da miya. Don shirya miya, ku haɗa teaspoon na mustard, a tablespoon na man zaitun da 5 berries na raspberries. Duk da sauƙi, zai zama wani abu mai mahimmanci kuma mai amfani ga ƙungiyar. Bugu da ƙari, na kwanaki da dama za ku iya ji dadin kyakkyawan sandwiches a wurin aiki kuma ku bi da abokan aiki.
Wake
Gwa, da sauran wake, muna da mummunar suna. Kamar, abinci yana da nauyi, tsawon lokacin da aka digested. Amma abinci mai ma'ana baya nufin cutarwa! Ku ci shi da safiya, kuma babu matsaloli tare da narkewa. Kuma don tabbatar maka da amfanin legumes, abubuwan da ke biyo baya. Gwa ba su cikin banza daya daga cikin kayan abinci mafi amfani. Zai yi wuya a sami mafitaccen tushen furotin fiye da asalin dabba. Gishiri daga legumes na jinsin bazai maye gurbin wa anda ke bin abincin ba da kuma hana ƙin nama mai nama (naman alade, naman sa, rago, da dai sauransu). Wadannan tsire-tsire suna dauke da yawan fiber da bitamin, acid acid da antioxidants. Kwayoyi na tsire-tsire masu tsire-tsire suna kare kasusuwan mu daga wanke wanka, don taimakawa wajen tabbatar da sukari a cikin jini. Wannan shine "miyagun ƙwayoyi" mafi mahimmanci don rage yawan cholesterol. Saboda haka, dole ne ku ci hatsi hatsi, musamman wake, sau da yawa a mako.
Wace kayayyakin za a iya maye gurbin su da wake: Kowane irin legumes. Mafi yawan su - Peas, lentils, wake (za mu gaya game da waken soya dabam).
Amfani da girke-girke: Zuba koreen Peas tare da karamin man zaitun kuma yayyafa shi da tsaba na saame. Very sauki da kuma musamman da amfani!
Soya
Soybeans an rufe shi da jita-jita da labaru. Mafi girma masana kimiyya suna jayayya game da amfani da shi ko cutar "ga hoarseness". Amma duk tsoro yana fi mayar da hankali game da yadda aka yi gyare-gyare. Yana da gaske zai iya zama cutarwa ga lafiyar jiki. Amma talakawa na soya yana da amfani sosai, musamman ga mata. Amma ga maza, tambayoyin sun kasance, yayin da soya yana dauke da kwayoyin halitta wadanda suke kama da haɗari ga hormones mata. Alal misali, a China, Japan, Taiwan, soyayyar soyayyar sosai. Kuma ba tare da soyayyen soya ba, abinci na gabas ba zato ba tsammani. Kyakkyawan samfurori a cikin abincin jiki na mutum shine mai yalwaci cuku - tofu. Duk da haka, masu samar da gida a cikin neman biyan riba suna maye gurbin nama da waken soya, wani lokaci daga nau'ikan iri iri. Ta haka ne, yin watsi da suna na soya. Amma shin yana yiwuwa ne saboda "potboilers" don barin samfur mai amfani? Babu shakka ba!
Daga waken soya za ku iya dafa abinci: nama, cakuda, sutura, soups, pates, sausages da sausages. Samun miki mai sauƙi, mai sauƙi mai sauƙi da kuma yin jita-jita. Idan 'yan mata suna amfani da akalla ba sa'a, suna lura da rashin jin daɗin mutum kuma sau da yawa akwai saurin yanayi. Soy ne kayan lambu madadin da nama, saboda yana da wadata a furotin. Ya ƙunshi yawancin kayan jiki da amino acid din. Ka tuna cewa soya ne tushen lecithin.
Wace kayayyakin za a iya maye gurbin da soya: Duk da cewa cewa waken soya daga iyalin legumes, babu wani abu da zai maye gurbin shi. Bisa ga dukiyarsa, waken soya ba sabanin wake, Peas da lentils. Sabili da haka, kuma ya gabatar da shawarwarin da masana'antun abinci na kasa da kasa ke bayarwa. Soy yana da mahimmanci cewa samfurori masu mahimmanci sune sabon abu ga wasu tsire-tsire. Wannan shi ne cakuda mai yisti, da soya madara, maya curd tofu.
Amfani da girke-girke: Gishiri ko curd tofu, zaka iya tsamiya, a yanka a cikin cubes kuma yayyafa shi tare da naman soya. Za ku sami gamsarwa da amfani "abun ciye-ciye".
Suman
Kwaran yana da amfani ba don sababbin abubuwan Halloween ba. Saboda yana da kayan lambu masu amfani da kayan dadi. Suman ne cikakke da alpha- da beta-carotene, fiber da bitamin. Tattaunawa a cikin carotenoids na kabewa su ne bitamin A provitamin, kuma suna da sauƙin digested. Suna da tasiri mai kyau a kan tsarinmu na rigakafi, kare fata daga lalacewar hasken rana, jinkirta tsufa. Sabanin bitamin A na asali, dabbobin alpha da beta-carotene ba su haifar da overdose.
Abin da kayan zai iya maye gurbin kabewa: karas, mai dadi mai dadi, barkono mai dadi mai ruwan 'ya'yan itace orange, kabeji tsaba (tushen arziki na gina jiki, phosphorus da magnesium).
Amfani da girke-girke: Fry da kabewa tsaba na minti 2 a cikin kwanon ruɓaɓɓen frying. A ƙarshe, ƙara 'yan saukad da waken soya. Ku ci a maimakon kwakwalwan kwamfuta.
Tumatir
Dukanmu mun sani tun daga yara cewa tumatir yana da amfani. Amma ba kowa ba san cewa mafi amfani ba tumatir ne ba, amma wadanda aka sarrafa su a cikin sanyi. A cikin tumatir da aka dafa a wuta, mafi yawan ƙirar lycopene shine abu mafi mahimmanci a tumatir. Lycopene yana da sakamako na antiseptik. Har ila yau, magungunan antioxidant ne, wanda ba wai kawai ya hana maye gurbin tantanin halitta ba, amma kuma ya yi muhimmiyar rawa na mashigin ciki. Ya bayyana cewa kashi na yau da kullum (40 g) tumatir yana dauke da lyccene na 16 mg. Wannan ya isa cewa lokacin da aka yi a rana, bayan da rana ta ƙone, ta karu da kashi 40. Wato - cin tumatir, zaka iya zama a cikin rana ba tare da lalata fata ba!
Abin da samfurori zasu iya maye gurbin tumatir: ja, kanfa, alamar.
Amfani da girke-girke: Sanya tumatir (unpeeled) a cikin saucepan kuma gasa su. Add a spoonful na man zaitun kuma yayyafa da gishiri mai girma teku.
Alayyafo
A kowane fim na bangon fim na waje, zamu ga yadda yara suke kokarin ciyar da alayyafo. Kuma wa] annan wa] anda suka yi tsayayya. Hakika, alayyafo ba mai dadi sosai ba, amma yana da matukar amfani ga abinci mai gina jiki. Abin takaici, alayya a kasarmu bai zama kasa ba. Domin al'adun cin abinci lafiya bai riga ya sami ci gaba ba. Amma 'yan asalin da suke so su rayu tsawon rayuwarsu mai kyau, an ladabi alayyafo. Kayan faya ba a banza da ake kira "kantin kayan kantin ba." Bayan haka, yana da wasu halaye na kiwon lafiya fiye da kowane kayan lambu. Ya ƙunshi dukan kayan da aka tsara domin kare lafiyar cutar zuciya, ciwon daji da tsufa. Saturates fata tare da coenzyme Q 10, wanda aka sani ga jama'a saboda talla da tsada kayan shafawa. Don yin amfani da carotenoids da kyau a cikin alayyafo, ya kamata a shayar da ganyayyaki tare da man zaitun ko ci tare da kifi.
Abin da kayayyakin zasu iya maye gurbin alayyafo: Ba zai yiwu a maye gurbin alayyafo gaba ɗaya ba. Amma wasu daga cikin abubuwan gina jiki suna biya su ta hanyar gwoza, salatin, barkono barkono mai dadi.
Amfanin girke-girke: Yi naman alade ya fita a cikin wani abun ciki tare da almond, walnuts, cloves da tafarnuwa, man zaitun da cuku. Za a iya daskaɗa yawan abincin da za a iya yin daskarewa.
Broccoli
A shekara ta 1992, Shugaba Bush, wanda aka san shi ne da "masu sa ido", ya ce: "Ni ne shugaban Amurka, kuma ba zan ci broccoli ba." Kada ku saurari shi - yana da kuskuren kuskure. A wannan shekarar, masana kimiyya sun gano wani abu da ke dauke da kabeji na broccoli, wanda ba wai kawai ya hana ci gaban ciwon daji ba, amma yana taimakawa wajen magance shi. Salanta daga kabeji na kabeji da dama yana dauke da bitamin C mai yawa, wanda ke ƙarfafa tsarin rigakafi. Dafa shi broccoli ma yana da amfani - bayan magani na zafi, carotenoids suna saukewa. Sakamakon karshe na ban sha'awa - broccoli yasa yayi yaki Helicobacter pylori (kwayoyin da ke da alhakin samuwar ulcers da ciwon daji). Don haka idan wani abu ba daidai ba ne tare da ciki, to ya fi kyau fara farawa tare da broccoli.
Abin da kayayyakin iya maye gurbin broccoli: Brussels sprouts, kabeji, farin kabeji, turnips.
Amfani da girke-girke: Gishiri na raw broccoli a cikin man zaitun da gasa a cikin tanda ko a kan ginin. Sun juya su zama masu kyan gani, mai dadi da dadi sosai.
Oatmeal
"Oatmeal, sir!" Wannan magana daga yara yana san magoya bayan fim na Soviet game da abubuwan da Sherlock Holmes da Dr. Watson suka yi. A baya can, 'yan Aristocrats na Ingila sun fara da rana tare da wani ɓangare na oatmeal porridge, saboda haka sun kasance lafiya sosai. Su zuriyarsu na yau ba su damu da hadisai, wanda sakamakon haka ne mutanen Birtaniya suka zama wuri na fari a Turai don kiba. Ba'a iya yin amfani da shi. Fure-furen Oat sukan daidaita abun ciki na sukari da cholesterol cikin jini. Kada ku ji tsoron oatmeal, ko da yake ya ƙunshi yawancin carbohydrates. A cikin albarkatun hatsi marasa lafiya, akwai 'yan adadin kuzari, amma da yawa maganin ciwon daji. A cikin oatmeal ya ƙunshi acid ferulic, wanda shine shahararren magungunan antioxidant mai karfi.
Abubuwan da zasu iya maye gurbin broccoli: flaxseed, shukar alkama, shinkafa shinkafa, sha'ir, buckwheat.
Amfanin girke-girke: Oat pancakes. Oat flakes suna soaked a 0.5 lita na kefir. Ƙara kwai da 2 tablespoons na gari. Toast. Yayyafa da powdered sukari da apple miya kafin bauta wa.
Blueberries
Blueberries ne zakara tsakanin berries. Yana daya daga cikin abubuwan da ke da amfani a cikin abinci mai gina jiki. An kuma kira shi "Berry ga kwakwalwa" ko kuma "dangin matasa". Daga blueberries sun yi magungunan da ke rage jin zafi a lokacin haihuwa. Ɗaya daga cikin blueberries ya ƙunshi da yawa antioxidants kamar yadda ya ƙunshi a cikin biyar servings na karas, apples, broccoli, pumpkins. Idan kana da damar da za ku ci blueberries kowace rana, za ku iya kwantar da hankali don lafiyarku. Blueberries, kamar sauran 'ya'yan itacen ja, ya hana ci gaban ciwon daji, ya rage hadarin cututtuka na zuciya da cututtuka. An lura cewa 'yan matan da suke ci blueberries suna da alamar fata. Koda rabin kofin berries zai iya samar da jiki tare da babban kashi (1200 MG) na bitamin C - wannan mummunan farfadowa ne a cikin yaki da wrinkles da shekarun haihuwa.
Abin da kayayyakin za a iya maye gurbinsu blueberries: red inabi, cranberries, blackberries, raspberries, strawberries, currants, cherries.
Amfani da girke-girke: Ka sanya gurasa daga semolina da soya madara. Cika da yaduwar puree da sauran 'ya'yan itatuwa. Kowane samfurin daga wannan haɗin yana da amfani a hanyarta.
Oranges
Albarkatun sun zama da kyau sosai da za mu fara magance su ba mai tsanani ba. Akwai mai yawa daga cikinsu, kuma suna cikin ko'ina. A halin yanzu, orange yana da kariya mai kyau na rashin lafiya na yau da kullum, irin su ciwon sukari. Har ila yau, yana daga cikin mahimman albarkatun bitamin C. Amma abin da ya fi muhimmanci shine albarkatun flavonoids. Suna hana maye gurbin kwayoyin halitta da sakamakon su a cikin hanyar ciwon daji. Suna iya ɗaukar ultraviolet, yin aiki a matsayin tacewa ta ciki da kuma kare fata daga rana. Har ila yau citrus kare tasoshin, dagewa tsayayya da ƙwayoyin cuta da kuma motsa narkewa. Kuma idan kun jiji dan kadan a kan abinci na fata, zai rage matakin cholesterol mai cutarwa.
Abin da kayayyakin zasu iya maye gurbin alkama: lemons, 'ya'yan inabi, tangerines, ganye.
Amfani da girke-girke: Skeeze ruwan 'ya'yan itace ruwan' ya'yan itace. Ba kisa fitar da kwasfa ba, amma lafiya-haɗuwa a cikin abincin abinci. Mix tare da ruwan 'ya'yan itace da sha. Gaskiyar ita ce, ƙaddamar da bitamin C cikin harsashi shine sau 10 a cikin ruwan 'ya'yan itace kanta.
Tea
Ya nuna cewa shayi na yau da kullum shi ne ainihin abin da ya faru. Ba ya samun mai. Yana da dadi da m. Ana samuwa a ko'ina. Bai ɗauki lokaci - siyan shayi, za ku iya ji dadin abin da kuke so ba. Kyakkyawar layin shayi mai sauƙi na rage yawan karfin jini, ya hana ciwon daji, yana kare fatar jiki daga rana, wani wakili ne mai kare kumburi (musamman ga idanu). Shin akwai rahusa da mafi kyawun hanyar inganta lafiyar da kyau? An yi imani da cewa shayi mai shafe na da amfani fiye da shayi na shayi. Amma shayi na shayi yana amfani dashi don ƙwaƙwalwar ido tare da kumburi. Kwayar shayi za a iya baka har zuwa sau takwas. Ana ba da shawarar yin magudanar ruwa na farko, kuma sha shayi ne kawai. A hakika, yana da amfani sosai wajen ci shayi bayan shari'ar shayi mai yawa - wannan shawarar likitoci don masu bi na gaskiya na rayuwa mai kyau. Don Allah a hankali! Yana da kawai game da shayi. Kwayoyi da 'ya'yan itace suna amfani da su, amma ba su dauke da polyphenols masu mahimmanci ba. Tun shayi ne tonic, wasu contraindications yiwu.
Abin da kayayyakin zasu maye gurbin shayi: Babu.
Amfanin girke-girke: Ba'ayi shayi ba a cikin sachets, maye gurbin da takardun gaske. Sai kawai sai ku iya godiya da dandano.
Yogurt
Kamar yadda suke fada, ba kowane yogurt yana da amfani sosai. Lokacin zabar wani yogurt, kana buƙatar duba shi don zama ba tare da sukari, kuma yana dauke da maganin rigakafi da masu amfani da kwayoyi masu amfani da intestines (rayayyun halittu masu kare rayayyun jikin mu). Yogurt wani tsari na gina jiki ne don kwayoyin da ke amfani da kwayoyin halitta waɗanda suka canza jikin mu. Daga wadannan kwayoyin ya dogara ba kawai narkewa da assimilation abinci ba, amma kuma rigakafi.
Abin da kayayyakin zasu maye gurbin yogurt: Kefir.
Amfanin girke-girke: Bulgaria sananne ne ga masu dogon lokaci. Kuma 'yan Bulgaria sun yi imanin cewa suna rayuwa ne da yawa ga yogurt, wanda suke shirya kansu.
Walnuts
Walnuts rage hadarin cututtukan zuciya na zuciya. Mutanen da suke ci walnuts a yau suna da wuya su haifar da cututtukan zuciya, cututtukan ciwon sukari, ciwon daji, koda da huhu. Wannan kwaya ya kara rayuwa.
Abin da kayayyakin zasu iya maye gurbin walnuts: almonds, pistachios, sesame, kirki, da kabewa da sunflowers, kwayoyi macadamia, hazelnuts.
Abincin girke-girke: Ƙara zuwa kowane tasa kuma ku ci irin wannan.