Shin ƙudurinku na 2023 ya haɗa da burin inganta abincin ku don lafiyar dogon lokaci?Ko kuma ku yi alƙawarin shan ruwa mai yawa da cin 'ya'yan itatuwa, kayan marmari, da dukan hatsi?Yaya game da juyawa mako-mako na abinci na tushen shuka?
Kada ku sanya kanku ga gazawa ta hanyar ƙoƙarin canza halayenku cikin dare ɗaya.Madadin haka, bitar waɗannan shawarwarin rayuwa masu lafiya guda 23 daga likitan abinci Leslie Beck mai rijista kowane mako tare da wasu ƙarin shawarwari.A ƙarshen Janairu, ɗauki ɗan lokaci don sake nazarin ci gaban ku kuma zaɓi batun da kuke tunanin yana buƙatar ƙarin kulawa da fasaha a wata mai zuwa.
Ɗaya daga cikin manyan fa'idodin ku na canza abincinku shine littafin tarihin abinci.Wannan na iya ba da wayar da kan kai da yawa da kuma nuna wuraren da za a inganta.Idan makasudin ku shine rasa nauyi, bincike ya nuna cewa adana bayanan abinci mai dacewa yana ƙara damar samun nasara.
Yi rikodin yawan abincinku da girman rabonku bayan kowane abinci.Kada ku jira har zuwa ƙarshen yini ko ku manta da abinci.
Bincika littafin tarihin abincin ku a ƙarshen kowace rana.me kuka lura Babu 'ya'yan itace?Ba isashen kayan lambu ba?Sweets da yawa?Yankuna sun fi girma fiye da yadda kuke zato?
Mata suna buƙatar gilashin ruwa 9 a rana, yayin da maza ke buƙatar 13 - ƙarin idan suna motsa jiki.Duk abin sha - ko da kofi!– Karanta shawarar yau da kullun.
Shan ruwa kafin kowane abinci na iya taimaka maka ka ji ƙoshi don haka hana yawan cin abinci.Bugu da ƙari, mutane da yawa ba sa shan isasshen ruwa a lokacin sanyi saboda ba su da ƙishirwa.Don haka wannan dabara mai sauƙi kuma za ta taimaka muku biyan bukatun ku na yau da kullun na ruwa.
Mata suna bukatar ruwa kofi 9 (lita 2.2) a rana, kuma maza suna bukatar karin kofi 13 (lita 3) idan suna motsa jiki.
Labari mai dadi shine cewa duk abubuwan sha (sai dai abubuwan sha) suna ƙidaya zuwa buƙatun ruwan ku na yau da kullun.Haka ne, har da kofi da shayi.
An kiyasta cewa mutanen Kanada suna samun rabin fiber ɗin da suke buƙata kowace rana.Mata masu shekaru 19 zuwa 50 suna buƙatar gram 25 kowace rana, maza 38 grams.(Tsoffin mata da maza suna buƙatar gram 21 da gram 30 na fiber kowace rana, bi da bi.)
Don taimaka muku cimma wannan burin, fara da ƙara yawan abincin da za ku yi karin kumallo.Gwada ɗaya daga cikin waɗannan:
Ta hanyar mai da hankali kan kitse mai polyunsaturated da monounsaturated a cikin abincin yau da kullun, waɗannan nau'ikan kitse suna da alaƙa da ƙarancin haɗarin cututtukan zuciya.Ta hanyar maye gurbin cikakken kitse (dabbobi), waɗannan lafiyayyun kitse suna taimakawa rage matakan jini na LDL (mummunan) cholesterol kuma suna haɓaka amfani da insulin na jiki.
Kyakkyawan tushen kitsen polyunsaturated sune man inabi, man sunflower, man canola, walnuts, tsaba chia, flaxseed, tsaba hemp, da tsaba na kabewa.Abincin da ke ƙunshe da kitse da farko sune man zaitun, avocado da man avocado, gyada, man gyada, almonds, cashews, pecans, da pistachios.
Dorewa zai zama yanayin abinci a cikin shekara mai zuwa yayin da canjin yanayi ya zo kan gaba.Rage sharar abinci wani abu ne da duk za mu iya yi don rage sawun carbon ɗin mu.Sharar abinci da ke ƙarewa a cikin wuraren da ake zubar da ƙasa yana haifar da methane, iskar gas mai ƙarfi wanda ke ba da gudummawa ga canjin yanayi.
Idan rasa nauyi yana ɗaya daga cikin burin ku na 2023, wannan shine shawarar da ta cancanci yankewa.Bincike ya nuna cewa mutanen da suke cin abinci da sauri da kuma koshi sun fi yin kiba sau uku.
Idan kuna cin abinci a hankali, hormones masu alaƙa da ci suna shiga kuma suna gaya wa kwakwalwar ku cewa kun koshi.Domin yana ɗaukar mintuna 20 kafin waɗannan sigina su yi rajista, idan kun ci abinci da sauri, za ku iya ci da yawa kafin jikinku ya san game da shi.
Breakfast, abincin rana da abincin dare: sanya wuka da cokali mai yatsa don tauna bayan kowace cizo.Kar a dauki wuka da cokali mai yatsa har sai bakinka ya zama babu komai dari bisa dari.Ɗauki 'yan sips na ruwa tsakanin sips.
Duk da kwararan shaidun da ke nuna cewa cin abinci da yawa yana da amfani a gare mu, yawancin mutanen Kanada suna cin abinci kaɗan.Jagoran Abinci na Kanada ya ba da shawarar cewa rabin farantin ku ya zama 'ya'yan itatuwa da kayan marmari.
Wannan dabarar wayo zata iya taimaka muku cimma burin asarar nauyi na 2023.gaske.A gaskiya ma, ɗaya daga cikin abokan cinikina ya yi wannan na tsawon makonni shida kuma ya rasa fam 10.
Ku bauta wa abincin dare a kan farantin abincin dare (inci 7 zuwa 9 a diamita) maimakon cikakken farantin abincin dare.
Za ku sanya ƙarancin abinci a kan farantin, wanda ke nufin ƙarancin adadin kuzari, amma farantin zai yi kama da cikakke.Za ku ga cewa sha'awar ku da sauri ya daidaita zuwa ƙarancin abinci.
Don samun ƙarin fiber, bitamin, ma'adanai, da antioxidants a cikin abincin ku, ku ci aƙalla nau'i biyu na 'ya'yan itace kowace rana.
Don cimma burin ku na yau da kullun, ku ci 'ya'yan itace (dukkan 'ya'yan itace, ba ruwan 'ya'yan itace) da safe da rana.
An danganta shan kofuna 3 zuwa 5 na koren shayi a rana da kariya daga cututtukan zuciya da hawan jini.
An danganta shan kofuna uku zuwa biyar na koren shayi a rana da kariya daga cututtukan zuciya da hawan jini.Nazarin ya kuma nuna cewa shan koren shayi na yau da kullun na iya taimakawa rage matakan jini na LDL (mummunan) cholesterol.Ganyen shayi yana da wadatar sinadarai na phytochemicals da ake kira catechins, wanda ke da kaddarorin antioxidant mai karfi da kuma rigakafin kumburi.
Ganyen ganyen ganye suna da wadata a cikin fiber kuma suna da kyau tushen bitamin A da C, bitamin K, folic acid (bitamin B), baƙin ƙarfe, calcium, da potassium.Menene ƙari, su ne na musamman tushen lutein da zeaxanthin, phytochemicals zaton kare daga cataracts da macular degeneration.Bugu da kari, bincike ya nuna cewa yawan amfani da ganyen ganyen lutein a kai a kai na iya rage raguwar fahimi da ke da alaka da shekaru da kuma rage hadarin kamuwa da cutar Alzheimer.
Haɗa kayan lambu masu kore a cikin abincinku na yau da kullun.Zabi daga arugula, gwoza ganye, Kale, Dandelion ganye, Kale, mustard ganye, letas, romaine letas, rapini (broccoli raab), alayyafo, Swiss chard, da turnip ganye.
Makullin cin nasara kuma na dogon lokaci mai cin abinci mai kyau shine shirin gaba don tabbatar da cewa kuna ciyar da jikin ku da abinci mai gina jiki.Ƙari ga haka, sanin abin da ke cin abincin dare zai cece ku da damuwa na gano abin da za ku dafa a ƙarshen rana mai aiki.
Gwada shirya abincin dare don mako mai zuwa.Idan ya dace, ina ba da shawarar ku tsara karin kumallo, abincin rana, da abubuwan ciye-ciye.A cikin shirin ku, yi la'akari da yadda za ku iya shirya abinci ɗaya kuma ku yi amfani da shi don abinci biyu ko fiye.Yi miya, casseroles, taliya miya, ko barkono barkono a cikin batches a karshen mako, sa'an nan kuma daskare su don aiki na mako-mako.Shirya nau'in hatsi gabaɗaya kamar shinkafa launin ruwan kasa, farro, ko sha'ir a cikin jinkirin mai dafa abinci.Gasa ko bincika ƙarin hidimar salmon ko kaza a abincin dare don abincin rana mai haske ba tare da riga-kafi ba a rana mai zuwa.
Ganye da kayan kamshi sun ƙunshi ƙwaƙƙwaran antioxidants da phytochemicals anti-inflammatory da ake kira polyphenols, waɗanda zasu iya haɓaka ƙarfin kwakwalwa da kariya daga cutar kansa, ciwon sukari, da cututtukan zuciya.
Ƙara ganye da kayan yaji a cikin abincinku hanya ce mai tasiri da dadi don kawar da gishiri.Amma fa'idodin dafa ganyaye da kayan yaji ba'a iyakance ga rage yawan shan sodium ba.Ganye da kayan kamshi sun ƙunshi ƙwaƙƙwaran antioxidants da phytochemicals anti-inflammatory da ake kira polyphenols, waɗanda zasu iya haɓaka ƙarfin kwakwalwa da kariya daga cutar kansa, ciwon sukari, da cututtukan zuciya.
Gwada waɗannan shawarwari don ƙara ganye da kayan kamshi a cikin abincinku (don juyar da sabbin ganye zuwa busassun ganye, yi amfani da cokali 1 na busassun ganye ga kowane cokali na sabobin ganye):
Babu shakka cewa abinci mai gina jiki na shuka zai iya taimakawa wajen hana ɗimbin matsalolin lafiya, ciki har da hawan cholesterol, hawan jini, cututtukan zuciya, shanyewar jiki, nau'in ciwon sukari na 2, kiba, da wasu nau'in ciwon daji.
Abinci irin su wake, lentil, goro, tofu, edamame, da tempeh suna da wadataccen furotin na shuka, da kuma bitamin, ma'adanai, da nau'ikan sinadarai iri-iri.Bugu da ƙari, suna da ƙarancin ƙarancin kitsen mai, kuma yawancin su manyan tushen fiber ne.
Sauya nama, kaji, ko kifi da furotin kayan lambu a abinci uku a rana.Ga wasu ra'ayoyi:
Ƙananan iri na flaxseeds sun ƙunshi fiber mai narkewa, acid fatty omega-3 da ake kira alpha-linolenic acid (ALA), da phytochemicals da ake kira lignans.Bincike ya nuna cewa cin flaxseed na ƙasa akai-akai zai iya taimakawa rage ƙwayar LDL cholesterol da hawan jini, kuma yana iya kare kariya daga ciwon nono da prostate.
Cokali biyu na flax ƙasa yana samar da adadin kuzari 60, giram huɗu na fiber, da fiye da buƙatun ALA na yau da kullun.(Kuna buƙatar cin 'ya'yan flaxseeds na ƙasa, kamar yadda dukkanin flaxseeds ke wucewa ta cikin hanji ba tare da narkewa ba, ma'ana ba za ku sami duk amfanin su ba.)
Ƙara flaxseed ɗin ƙasa zuwa hatsi mai zafi, oatmeal, smoothies, yogurt, applesauce, muffin da batter pancake, ko haɗuwa tare da naman sa mai laushi ko turkey don burgers ko nama.Ki shafa shi da farin kwai don yin "gurasa" don kifi ko kaza.Hakanan zaka iya gwada ƙara tsunkule na flax na ƙasa zuwa mustard ko mayonnaise don yada sanwici mafi koshin lafiya.
Karas, dankali mai dadi, da squash suna da wadata a cikin beta-carotene, antioxidant wanda zai iya rage haɗarin cututtukan zuciya da wasu cututtuka.
Karas, dankali mai dadi, da squash suna da wadata a cikin beta-carotene, antioxidant wanda zai iya rage haɗarin cututtukan zuciya da wasu cututtuka.Wasu daga cikin beta-carotene da kuke ci kuma suna canza su a cikin jiki zuwa bitamin A, sinadarai masu tallafawa tsarin garkuwar jiki mai kyau.
Babu wani jami'in da aka ba da shawarar shan beta-carotene, amma masana sun yarda cewa ana buƙatar 3 zuwa 6 MG kowace rana don rigakafin cututtuka na yau da kullun.Yi tsammani?Matsakaicin dankalin turawa yana dauke da MG 13 na beta-carotene, 1/2 kofin ruwan karas yana dauke da MG 11, 1/2 kofin dafaffen karas yana dauke da 6.5 MG (1/2 kofin danyen karas yana dauke da 5 MG), da karas 1/2 kofin.nutmeg ya ƙunshi 4.5 MG.Saboda haka, cika ciki ba shi da wahala.
Cin sukari da yawa, musamman a cikin abubuwan sha masu daɗi, yana ƙara haɗarin kamuwa da ciwon sukari na 2, cututtukan zuciya, da kiba.Manufar ita ce mai sauƙi: maye gurbin duk abin sha mai sukari da ruwa, shayi, kofi baƙar fata, shayi na ganye, madara mara dadi, ko madara mara dadi.
Yayin da ruwan 'ya'yan itace 100% ba shi da sukari, har yanzu shine tushen tushen sukari na halitta (da adadin kuzari) wanda ba shi da fiber.Saboda haka, an dauke shi abin sha mai dadi.Yi amfani da hidimar dukan 'ya'yan itace maimakon ruwan 'ya'yan itace.Idan kuna yawan shan ruwan 'ya'yan itace don kashe ƙishirwa, maye gurbin shi da ruwa.
An kiyasta cewa matsakaita na manya na samun riba tsakanin fam ɗaya zuwa biyu a shekara.A wasu mutane, wannan yaduwar a hankali yana iya haifar da kiba.Labari mai dadi shine cewa ba kwa buƙatar yin manyan canje-canje ga abincin ku don hana nauyi.
Maimakon haka, bincike ya nuna cewa "ƙananan canji" -yanke adadin kuzari 100 zuwa 200 a rana ta hanyar cin abinci kaɗan, ƙarin motsa jiki, ko haɗuwa da biyu-na iya taimakawa.Ƙananan rage cin abinci da gyare-gyaren motsa jiki sun fi sauƙi don haɗawa cikin ayyukan yau da kullum da kuma sauƙi don kiyayewa a cikin dogon lokaci fiye da manyan canje-canjen salon da ake bukata don rasa nauyi.
Idan kun dawo gida daga aiki da yunwa kuma kuna son cin duk abin da ke gani, wannan tip ɗin zai taimaka hana cin abinci a ƙarshen rana.Amma ba haka kawai ba.
Cin kowane sa'o'i uku zuwa hudu kuma yana taimakawa kiyaye matakan sukarin jinin ku (makamashi) daidaitawa kuma yana ba da kuzari don ayyukan motsa jiki na rana.Abincin ciye-ciye masu lafiya kuma suna ba ku damar ƙara yawan abubuwan gina jiki masu mahimmanci kamar furotin, fiber da calcium.
Abincin ciye-ciye ya kamata ya haɗa da carbohydrates masu saurin ƙonewa don kunna tsokoki da kwakwalwar ku, da kuma furotin da wasu kitse mai lafiya don kiyaye ku kuzari na tsawon lokaci.
Idan kuna son jin daɗin sandunan makamashi, zaɓi waɗanda aka yi da kayan abinci gabaɗaya kamar 'ya'yan itatuwa da goro.
Idan kun damu da layin ku, yana da kyau ku sanya ranar ƙarshe don abincin dare.(Sai dai idan, ba shakka, kuna yin aikin dare.)