Emma Miller
Daga smoothies zuwa gazpacho zuwa ice cream, cucumbers sune tauraro. Ciki da sanyi, cucumbers suna daɗaɗawa ga salatin. Amma wannan 'ya'yan itacen da ya dace (e, a zahiri 'ya'yan itace) yana ba da yawa fiye da kayan ado na lambun ku.
Na daya, cucumbers na dauke da wadataccen abinci mai gina jiki, ciki har da bitamin C, potassium, fiber, da antioxidants. A haƙiƙa, kofi ɗaya kawai yana ba da kusan kashi 25 na ƙimar ƙimar yau da kullun na bitamin K, wanda ke tallafawa lafiyar kashi da zuciya.
A cewar Fox, cucumbers suna da kashi 95 cikin dari na ruwa kuma an san su da danshi. Shi ya sa suke samun wartsakewa a ranakun zafi mai zafi. Bugu da ƙari, za ku iya daidaitawa da canza cucumbers daga kusan kowane girke-girke. Daga smoothies zuwa gazpacho zuwa ice cream, cucumbers sune tauraruwar waɗannan girke-girke guda shida (babu salatin).
Creamy avocado da kokwamba smoothie
Wannan smoothie mai ɗanɗano koren ɗanɗano, wanda ya haɗa da alayyahu na jarirai, kokwamba, apples, avocado, da barkono serrano, cike da sabo iri-iri, abinci mai wadataccen abinci mai gina jiki ba tare da yawan adadin kuzari ba (kawai 174 a kowace hidima).
Dogon jerin abubuwan da ke da lafiya an tattara su ta koren shayi mara daɗi, wanda ke da ɗanɗanon ganye mai haske kuma yana taimakawa rage nauyi.
Wani binciken da aka gudanar a watan Disamba 2013 a cikin Journal of Research in Medical Sciences ya kammala cewa shan kofuna hudu na koren shayi a kowace rana ya haifar da raguwa mai yawa a cikin nauyin jiki, nauyin jiki, kewayen kugu, da kuma hawan jini na systolic. Don mafi kyawun santsi, likita ya ba da shawarar ƙara tushen furotin, kamar furotin foda, yogurt mara daɗi, ko kaji.
Kokwamba da lemun tsami lollipop
Idan kuna ƙoƙarin shan ƙarin H2O, rage yawan sukarin ku, ko kuma kawai ku mai da hankali kan cin abinci mai koshin lafiya, masanin abinci mai gina jiki yana ba da shawarar gwada waɗannan abubuwan shakatawa masu daɗi, masu gina jiki na tushen ƙanƙara.
"Ta hanyar amfani da sabbin kayan lambu da ganyaye, da stevia a matsayin mai zaki, ba wai kawai suna shayarwa ba amma kuma ba su ƙunshi sikari ba, yana mai da su abinci mai gina jiki maimakon sukari lollipops a ranar zafi mai zafi," in ji ta. A halin yanzu, godiya ga menthol, ganyen mint suna barin jin dadi a cikin baki kuma suna taimakawa wajen kiyaye numfashin ku.
Avocado da kokwamba gazpacho
A cewar Fox, wannan sanyaya, kokwamba na tushen tsire-tsire, da avocado gazpacho, masu ɗanɗano da kayan yaji mai ɗumi kamar cumin ƙasa da barkono cayenne, babban girke-girke ne mai ƙarancin kalori. Kuma tun da wannan sanyi, miyar kayan lambu mai ban sha'awa ba ta buƙatar dafa abinci, yana da kyau ga daren zafi mai zafi.
Don yin jita-jita mafi daidaitacce, ana bada shawara don ƙara busassun kaji da kurkura. "Wannan zai kara yawan furotin ba tare da canza dandano da laushi ba," in ji ta.
Mai tsami alayyahu tsoma
Mai gina jiki da daidaitacce, wannan tsoma mai ban mamaki za'a iya amfani dashi azaman babban appetizer ko abincin rana mai daɗi. "Wannan Alayyahu da Cucumber Dip babban misali ne na yadda zaku iya ƙara yawan kayan lambu cikin sauƙi ba tare da barin abincin da kuka fi so ba," in ji Fox.
Kuma ba kamar tsoma kayan lambu da aka siya ba, wannan mafi koshin lafiya, sigar gida ta ƙunshi sauƙaƙa guda huɗu kawai, kayan abinci gabaɗaya - ƙirjin ruwa, yogurt Girkanci, cucumber, da daskararre alayyafo-don haka zaku iya bulala a cikin mintuna biyar. Ku bauta wa wannan abinci mai daɗi mai daɗi tare da busassun alkama ko sandunan seleri.
Jirgin ruwa tare da tuna da kokwamba
"Ya ƙunshi babban ma'auni tsakanin lafiyayyen kitse da furotin (gram 21 a kowace hidima), wannan tuna da kwale-kwalen kokwamba cikakke ne don jin daɗi, gamsuwa da lafiya, mai shayarwa, abun ciye-ciye bayan motsa jiki," in ji Fox. A cewar Cibiyar Kiwon Lafiya ta Kasa, Tuna mai dadi, mai arziki a cikin omega-3 fatty acids, yana tallafawa aikin kwakwalwa da lafiyar zuciya.
"Yin amfani da kokwamba a matsayin tushe maimakon crackers ko burodi" ba wai kawai yana ƙara ƙarfin moisturizing na wannan abun ciye-ciye ba amma har ma yana rage adadin carbohydrates (kawai 2 grams a kowace hidima!) Da adadin kuzari, "yana yin babban zabi ga masu neman rage kiba,” in ji Fox.
Smoothie tare da blueberries, kokwamba, da koren shayi
A cewar Fox, wannan smoothie na tushen kokwamba shine babban madadin abinci mai gina jiki ga duk wanda ke son sorbet ko kankara mai 'ya'ya. Ƙananan ƙananan amma mai ƙarfi, blueberries masu haɓaka kwakwalwa suna da kaddarorin anti-mai kumburi waɗanda ke taimakawa hana raguwar fahimi masu alaƙa da shekaru, bisa ga bita da aka buga a cikin Janairu 2012 a cikin Journal of Agricultural and Food Chemistry.
Tun da wannan santsin yana da ɗan wadata a cikin carbohydrates, za ku iya bambanta abubuwan da ake amfani da su ta hanyar ƙara wasu ƙwayoyi masu lafiya ko sunadaran. Fox yana ba da shawarar ƙara chia, flax, ko hemp tsaba, da furotin foda ko yogurt Girkanci mara dadi (ko yogurt maras kiwo tare da furotin) don ƙara jin dadi da jin dadi.
