Don haka, bari mu fara da halaye na sha. Mene ne muke sha kullum a gida da safe don karin kumallo ko lokacin hutu a wurin aiki? Gaskiya ne, yana da shayi ko kofi. Kuma yanzu amsar sakon gaskiya: nawa ne yawancin cokali na sukari kake sakawa a cikin kofin tare da waɗannan boye masu tasiri? Biyu? Uku? Five? Kuma ka san cewa sukari kusan kusan 100% cikakke carbohydrate, kowane ɓangare na abin da, lokacin da ya rarraba jiki, ya ba da kimanin kilo 4 na makamashi? Yi la'akari da adadin sukari a cikin kofi ɗaya na abin sha, sa'annan ka ninka siffar ta yawan yawan kofuna waɗanda ka sha a kowace rana, sannan ka ninka gwargwadon sukari a grams ta wani 4 - kuma a karshe za ka sami yawan kilocalories da aka bawa a jikinka tare da kofuna na kofi kawai ko kofi . Saboda haka, idan kana son shayi ko kofi, to, kowane nau'i na wannan giya zai iya kasancewa a gare ka tushen ƙarin adadin kuzari, wadda aka sauƙaƙe a cikin jiki a cikin nau'in adipose nama. Idan kun bi ka'idodin abinci mai gina jiki kuma idan kuna so ku rasa wadannan nauyin, ku ƙayyade yawan sukari da aka sha tare da waɗannan sha.
Yanzu la'akari da madara da sauran sha abin da ake dafa shi. A cikin abincin abinci mai gina jiki, zabar irin waɗannan samfurori yana taka muhimmiyar rawa. Alal misali, madara ko kefir, samuwa don sayarwa, zai iya ɗaukar har zuwa 3.5% kuma mafi girma mai. Kuma kitsen mai zai bada kimanin kilo 9 na makamashi a yayin da ake kwance a cikin jiki, wato, sau 2 sau fiye da ɗaya nau'in carbohydrates. Duk da haka, wannan ba yana nufin cewa waɗannan abinci ya kamata a cire daga abinci mai gina jiki ba yayin da ke rage yawan abin da ke cikin calories. Bayan haka, a cikin madara da sauran abubuwan sha da aka shirya daga gare ta, akwai adadi mai kyau na gina jiki wanda ya cancanta don jikin mu tare da saitin dukkanin amino acid. Sabili da haka, lokacin ƙoƙarin kawar da nauyin jikin jiki mai tsanani, zai fi kyau a zabi ƙananan mai-mai ko madara masu madara maras nama, kefir ko ryazhenka lokacin yin sayayya a cikin kantin sayar da kayan kasuwa. Irin waɗannan shaye-shaye sun dace da abinci mai gina jiki, tun da ba za su shafar abun da ke cikin calorie ba da yawa kuma a lokaci guda zasu iya dacewa da bukatar jiki don amfanin sunadaran dabba.
Rashin ruwa (duka carbonated da wadanda ba carbonated) yana da adadin caloric zero kuma ya ƙunshi yawancin cations da kuma jinsin da suka cancanta don jikinmu. Ana iya kiran wannan abincin abincin abin da ake ci, mai amfani ga lafiyar. Duk da haka, a zamanin yau a kan ɗakunan shaguna za ka iya samun ruwan ma'adinai tare da wasu additives - kayan zaki, dandano, da dai sauransu. A wannan yanayin, caloric abun ciki na ruwa mai ma'adinai zai iya kai wani ƙananan darajar, wanda har yanzu ba zai yiwu ya shafi rinjayar caloric abun ciki na yau da kullum ba. Duk da haka, mafi yawancin kiwon lafiyar zai zama ruwa mai ma'adinai wanda ba tare da wani addittu ba.
Abincin 'ya'yan itace da kayan lambu da kuma abin sha mai mahimmanci shine muhimmin mahimmancin abinci mai gina jiki. Lokacin zabar su, ya kamata ku kula da abun ciki na sukari, wanda dole ne a nuna akan marufi na sha. Kasancewar sukari a cikin irin wannan abinci yana da muhimmanci, tun da yake a wannan yanayin yana aiki ne a matsayin mai kiyayewa. Ba tare da ƙarin kayan wannan abu ba, ba za a iya adana juices da abin sha ba don lokaci mai tsawo. Amma lokacin zabar irin waɗannan abinci, ya fi kyauta don ba da zaɓi ga sha tare da ƙananan sukari saboda haɗin ƙananan calories. Wadannan abinci shine tushen bitamin da ƙananan microelements (baƙin ƙarfe, magnesium, potassium), don haka muhimmancin su don abinci mai gina jiki yana da yawa.
Kamar yadda muka gani, tare da hankali ga halin da yake ciki, za a ba da zabi mafi kyau ga abincin da ake amfani dashi don abinci mai kyau.