Mai Gina Jiki Da Lafiya: Menene Mafi Kyau Don Ci Gaban Ƙauran Ƙaura

Kyakkyawan karin kumallo ya kamata ya dace da buƙatu na asali guda uku. Dole ne ya zama mai gina jiki, wanda ya dace wanda ya gamsar da yunwa don 4-6 hours. Yawancin lokaci, wannan shine kashi 30% na yawan adadin kuzari na yau da kullun, a cewar tashar Telegram Doctor a cikin Aljihu.

Abincin karin kumallo ya kamata ya ƙunshi dukkan abubuwan gina jiki:

• sunadaran
• mai,
• jinkirin carbohydrates.

Ya kamata a yi saurin shirya ko dafa a gaba.

Abin da za ku ci da safe daga carbohydrates:

• duk wani dogon dafaffen hatsi.
• Dukan hatsi ko sauran gurasa mai lafiya.
• Taliya da aka yi da alkama durum ko taliyar hatsi gabaɗaya. Calories da aka samu daga gare su za su sami lokaci don ciyarwa a rana.
• Legumes, amma bayan su, yana da mahimmanci musamman a sha isasshen ruwa a cikin yini.

Menene mafi kyawun furotin don ci da safe?

Zai fi kyau a zaɓi abinci mai-fat don karin kumallo. Kwayoyi, kifin mai mai, cuku mai kauri da na gida, kayan abinci, da ƙwai - duk waɗannan kuma sun ƙunshi isasshen adadin furotin.

Mafi ƙarancin tushen furotin an fi barin su don abincin dare. Wannan ya shafi kifaye maras kyau, kaza, da turkey.