Wannan jerin ya kamata a rataye a cikin ɗakinku, a cikin ɗakin kwana, don samun shi a duk lokacin da yake a hannun, kuma kada ku yi shakku lokacin da budurwarku ta ba ku sabon salo na wani irin abinci a can. Wannan jerin zasu taimake ka ka gane irin abincin da ake bukata ko irin abincin da kake so ka ci domin jikinka da lafiyarka.
Dukan gaskiya game da Belka.
- Gurasa nama bai cika ba? Gaskiya! An dafa nama mai laushi! Yana da wani. Sai kawai an sanya naman a cikin ruwa mai dumi kuma a rufe shi da murfi don kada tururi bata fitowa ba kuma dukkanin abubuwan gina jiki sun kasance a cikin naman, ba a cikin ruwa wanda aka dafa shi ba.
- Hardly Boiled kwai mugun digested? Gaskiya!
Albumin daga furotin, wannan furotin, an yi digiri ne kawai a yayin da aka bufa shi, duk da haka, yolk ba ya dabara idan yana da karfi. Ainihin, ya kamata a ci yaron a dafa shi da taushi.
- Naman alade yana da amfani fiye da naman alade? Tambaya mai rikici!
Idan ka bi kitsen mai, naman alade ya kamata a guje wa mutane tare da tsadar cholesterol da kuma triglycerides. Amma ga mutane marasa lafiya, ba mummunan ra'ayi ba ne don sanin cewa ƙarfe yana cikin nama mai nama. Tana ra'ayi: jan nama yana da amfani sosai.
- Shin kifi nama ya fi naman alade, naman sa ko kaza? Gaskiya!
Kifi yana ƙunshe da sunadarai da sauran nau'in nama, amma kifayen nama yana da wadata a cikin ƙwayoyin ƙwayoyi da ma'adanai waɗanda ba su da ƙuƙwalwa. Kifi da kaya suna da ƙananan adadin kuzari kuma, sabili da haka, lallai ya kamata ku ci kifi sau uku sau uku a mako. Ka tuna da kalmar "babu abinci ba tare da kifi ba."
- Shin alayyafo yana dauke da ƙarfe fiye da nama? Lies!
Kodayake abun ciki na baƙin ƙarfe a cikin alayyafo da wasu kayan lambu masu launin kore ne sosai, ba za a iya tunawa a cikin hanji na mutum ba. Babban ma'anar ƙarfe ga jikin mutum shine nama, da kuma ja da kuma raw, daga gabobin kamar hanta da kuma yalwatawa. Iron a cikin nama yana da kyau mafi kyau a gaban kwayar "C", don haka jinin wani nama tare da girke-girke na salad shine manufa da anemia.
- Shin naman da ke da alhakin gout? Gaskiya!
Duk kayan da ke cikin purine (naman nama, wasa, nama marar nama - nama, rago, har ma da cakulan), saboda sakamakon gaggawar acid din a matakin zane kuma yana inganta hadarin hare-haren gout.
- Shin tsarin gina jiki zai haifar da asarar nauyi? Gaskiya!
Zaka iya rasa daga 5 zuwa 7 kg a cikin makonni 2, cinye kawai furotin, saboda furotin da suka wuce sunada kima yana da wuyar gaske. Akwai hadarin rasa asalin tsoka, kamar yadda jiki zai ƙone sunadarai na tsarin mulki don samun glucose a matsayin tushen makamashi da kuma aiki na al'ada na tsarin jin tsoro.
- Wadanda suke so su "tsoka" su ci nama? Gaskiya!
Dangane da aikin jiki mai tsanani ko ciwon tsoka, kana buƙatar cinye sunadarai masu ingancin (nama, madara, qwai) a matsayin abu mai mahimmanci don kiran amino acid. Amfanin gina jiki ya kamata ya zama 30% mafi girma. Bugu da ƙari, matan da suke ciki ko masu shayarwa suna buƙatar ci gaban girma na gina jiki 20-30% don tabbatar da ingantaccen hawan amfrayo da tayin.
- Shin tsarin cin abinci mai cin ganyayyaki ne mafi koshin lafiya? Lies!
Kayan lambu da hatsi ba su dauke da dukkanin amino acid masu muhimmanci ba, saboda haka wasu sunadaran da suke dogara akan wadannan amino acid basu iya hada su ba. Cin abinci mai cin ganyayyaki yana haifar da raunin bitamin, musamman ma bitamin B da bitamin A, D, wanda aka samo shi ne kawai a cikin samfurori na asali daga dabba, ba ma ambaci ƙarfe da zinc, da kuma bada shawarar, da kuma shayarwa da kayan lambu, don samar da duk ka'idodi na abinci.
Gaskiya da Lies game da carbohydrates!
"Gaskiya ne cewa gurasa ya cika?" Lies!
Gurasar ba ta cika ba, amma samfurori da suke hade da shi. Wani yanki burodi yana da adadin adadin kuzari 80 kuma 1 cuku cuku na da adadin calories 180. Hakika, burodi ɗaya ya cika, amma ana buƙatar guda 1- 2 a teburin!
- Shin kayan yabo suna da ƙananan adadin kuzari? Lies!
Toast yana da daidai adadin adadin kuzari a matsayin gurasar sabo, domin a lokacin da frying burodi na gari, ruwa kawai ya kwashe, gurasa ya zama bushe da haske.
- Daga cikin gurasar "ciki" da ake ciki? Gaskiya!
A yayin yin burodi tare da yin amfani da yisti, don kammala gurasar, tsawon lokaci ne 12 hours. Saboda haka, an bada shawarar ci abinci "lain" wata rana.
- Graham ko burodi tare da bran, ba shi ba ne? Lies!
Matsakaici ko burodi marar gurasa ya ƙunshi karin rassan kuma yana taimakawa narkewa, amma yana da ƙananan calories fiye da burodi (daga 230 adadin kuzari / 100g zuwa 280 adadin kuzari / 100 grams). Gurasa maraice (yanki 1 = = 35 g) ya fi nauyi burodi (1 yanki = 25 g) kuma, a ƙarshe, isa ma'auni, wato. 1 yanki na gurasa, gurasa 25g = 1 yanki na gurasa, 35g = 80 adadin kuzari.
- Honey ne na halitta, don haka ba ya samun mai daga gare ta? Lies!
Honey ne na halitta da lafiya, amma ya ƙunshi fructose da yawan adadin adadin kuzari kamar sukari (4 calories / gram). Domin sukari ya yi kira kuma ya karu ƙara. Daidaitaccen daidaitacce: 1 teaspoon na sukari = 13 adadin kuzari, 1 teaspoon na zuma = 22 adadin kuzari.
Honey kuma yana da dukiya na cin abinci mai dadi, saboda haka an bada shawara ga yara da mutanen da ke fama da rashin abinci mai gina jiki ko hasara na ci. Idan kuna so ku ci wani abu mai dadi tare da zuma, teaspoon zai isa, saboda zaki na zuma shine sau 4 fiye da sukari.
- Gudun sukari ya fi amfani da fari? Gaskiya!
Ana samun sukari na sukari daga gwargwadon gwangwani, kuma an kasa sarrafawa da tsabtace shi fiye da irin sukari na sukari daga sukari. Yawan adadin kuzari suna da daidai.
- Shin Saccharin ne mai rauni? Lies!
Ba a tabbatar da ka'idar kimiyya ba, amma babban mahimmanci na saccharin shine canji a cikin dandalin shirye-shiryen zafin jiki. Harsar kayan zaki da aka dogara da "aspartame" sun warware wannan matsala, sun kasance haɓakaccen thermally. Liquid Fructose wani zane ne wanda zai iya maye gurbin sukari.
- Ciwon sukari cakulan bai cika ba? Lies!
Magunguna da ciwon sukari suna da rashi insulin kuma, saboda haka, ba a yarda su ci sukari ba. Sweets ga masu ciwon sukari suna sanya daga fructose, saboda ba zai shafi insulin ba. Dalilin waɗannan samfurori shi ne cewa basu da sukari da ƙananan adadin kuzari. Cakulan ga masu ciwon sukari suna iya samun karin adadin kuzari fiye da saba.
- Nawa ne madara mai dumi ya taimaka maka barci da dare? Gaskiya!
Yunwar da ciwon glucose mai jini ya haifar da damuwa, rashin tausayi, jin tsoro, rauni na tsoka. Carbohydrates na madara sunyi magance matsalar, tare da mafi yawan adadin kuzari (100 kcal / kofin), wanda zai ba mu damar barci.
Gaskiya da Lies game da lipids.
- Shin "cholesterol" da "mummunan" cholesterol? Gaskiya!
Abubuwan da LDL-cholesterol ke ciki cikin jini yana haifar da ƙari ga cututtukan zuciya da jijiyoyin zuciya, kuma, a matsayin mulkin, yana nuna adadin cholesterol. Wannan shi ne "mummunan" cholesterol, darajar wannan bai kamata ya wuce 200 MG / ml kuma yakan nuna yawan triglycerides (fat) da kuke ci ba. "Kyakkyawan" cholesterol HDL-cholesterol ya ƙaru da kariya daga cututtuka na zuciya da jijiyoyin zuciya da darajarta ta kai 50 MG / ml cikin jini.
- Ya kamata a kauce wa ƙwai saboda suna arziki a cholesterol? Lies!
Gwai shine samfurin abinci mai gina jiki wanda ke dauke da sinadaran inganci (tsarin gina jiki), da yawa daga cikin bitamin (A, D, E, B) da kuma ƙarfe tare da babban ingancin shi ne "colecistokinetic", wanda zai haifar da ragowar gallbladder don saki salts bile. Cutar cholesterol ba zai kara yawan ƙwayar cholesterol a cikin jini ba, saboda haka ba sabawa da cin nama a dyslipidemia ba.
- Shin wasu mai suna da cholesterol? Gaskiya!
Cholesterol ne kawai a cikin samfurori na asali daga dabba, sakamakon haka, kayan lambu ba su ƙunshi cholesterol. Yai ba shi da ƙwayar cholesterol, amma adadin adadin kuzari, kazalika da ƙwayoyin dabba (man shanu, man alade).
- Shin mai kifin na da lafiya? Gaskiya!
Kifi na kifi ne na musamman wanda yake dauke da mai fatattun mai, wanda ke da kariya a cikin cututtuka na zuciya.
- Kwayoyi da walnuts suna da kyau ga kwakwalwa? Gaskiya!
10 kwayoyi cinyewa kullum taimaka mana mu kasance "mafi sauki".
- Shin akwai abincin dake kara yawan cholesterol? Gaskiya!
Yana da tsabtace sukari da duk abin sali. Fatsin dabbobi (man alade, man shanu, cream), margarine, kofi da shan taba. Abincin da zai rage cholesterol shine 'ya'yan itatuwa, kayan lambu, hatsi, soya, man fetur, mai madara, madara SSI, man fetur, man zaitun, albasa, tafarnuwa da barkono barkono.
"Ciki ba ya cika?" Lies!
Cakuda ita ce babbar hatsari, har ya kai kashi 80%. Yankakken cuku ne kamar nau'in burodi guda uku, saboda haka kada kuyi tunanin cewa idan akwai cuku da tumatir, to baza ku sake cika shi ba, ba gaskiya bane, duk da haka yadda za a sake sakewa.