Masana abinci da abinci mai gina jiki suna raba zaɓin abincinsu na gwangwani don ba mu shawara kan cin abinci mai kyau. Ana son abinci mai daɗi, amma abincin gwangwani shima abin yabawa ne. An yi amfani da gwangwani don adana abinci tsawon ƙarni, kiyaye shi lafiya da gina jiki har sai an buɗe gwangwani, wanda ba wai kawai yana rage sharar abinci ba, har ma yana nufin kuna da abinci mai sauri a cikin ɗakin ku. tanadin abinci. Na tambayi manyan masana harkar abinci da abinci na kasar nan game da abincin gwangwani da suka fi so, amma kafin su leka rumfarsu, ga wasu shawarwari na zabar abincin gwangwani masu gina jiki.
Zaɓin samfuran da ke da ƙarancin sukari da sodium. Kuna iya tunanin yana da kyau a zaɓi abinci ba tare da ƙara sukari ko gishiri ba, amma yana da kyau idan kun ƙara sukari kaɗan ko gishiri a cikin miyan gwangwani.
Neman marufi na ciki mara kyauta na BPA. Yayin da gwangwani soda aka yi da karfe, yawancin bangon su na ciki ana yin su ne daga abubuwan da ke dauke da sinadaran masana'antu BPA. Ko da yake FDA ta ɗauki abun a halin yanzu yana da aminci, sauran ƙungiyoyin kiwon lafiya kuma sun ba da gargaɗi. Hatta alamomin masu zaman kansu suna amfani da labulen BPA marasa kyauta, don haka ba shi da wahala a guje wa wannan abu mai cutarwa.
Nisantar abincin gwangwani tare da abubuwan adana kayan aikin wucin gadi da kayan aikin ba shi da wahala a yi, kamar yadda gwangwani dabara ce ta adana abinci da kanta.
Gwangwani wake
Idan ka bude gwangwani na wake, za ka iya ƙara furotin da fiber a cikin salads, taliya, miya, har ma da kayan zaki. Masanin ilimin abinci mai gina jiki mai mazaunin New York Tamara Duker Freuman, marubucin Bloating Is a Warning Sign for the Jiki, ta ce babu shakka wake gwangwani shine abin da ta fi so. “A nunina, wake gwangwani shine tushen abinci na gida guda uku mafi sauƙi, mafi sauri, kuma mafi arha. Baƙar fata gwangwani tare da wasu cumin da oregano sune tushe don kwano na Mexican, kuma ina amfani da shinkafa launin ruwan kasa ko quinoa, avocado, da sauransu; gwangwani gwangwani shine sinadari na tauraro a cikin turkey, albasa, da tafarnuwa da aka zuba farin chili; Na haɗa kajin gwangwani tare da gwangwani na stew irin na Indiya ko Kayan kayan yaji da aka riga aka yi don saurin curry na Kudancin Asiya da kuma ado da shinkafa, yoghurt bayyananne da cilantro."
Brooklyn, masanin abinci mai gina jiki da mazaunin New York kuma marubucin Cin abinci mai launi, Frances Largeman Roth, shi ma mai son wake gwangwani ne. Kullum tana da 'yan gwangwani na baƙar wake a kicin. "Ina amfani da baƙar wake don komai daga quesadillas na karshen mako zuwa na gida baƙar fata barkono. Babbar 'yata ba ta cin nama da yawa, amma tana son baƙar fata, don haka ina so in ƙara su a cikin masu sassaucin ra'ayi a cikin abinci. Black wake, kamar sauran legumes, suna da kyakkyawan tushen fiber da furotin na shuka, wanda ya ƙunshi gram 7 a kowace 1/2 kofin. Bakar wake guda daya na dauke da kashi 15% na sinadarin da jikin dan Adam ke bukata a kullum, wanda ke sanya bakar wake wani sinadari ne mai kyau musamman ga mata da matasa,” in ji ta.
Keri Gans (RDN), masanin abinci na jihar New York kuma marubucin The Small Change Diet, yana sa abincin da aka dafa a gida cikin sauƙi daga wake gwangwani. “Daya daga cikin abincin gwangwani da na fi so shi ne wake, musamman baki da wake, domin ba na dau lokaci mai yawa wajen dafa su. Ta dafa taliyar bowtie a cikin man zaitun, ta ƙara tafarnuwa, alayyafo, wake-wake da kuma Parmesan don cin abinci mai fiber- da furotin mai sauƙin shiryawa da sauƙin shiryawa!
Kajin gwangwani ba wai kawai abinci ba ne, har ila yau, babban abun ciye-ciye ne, in ji Bonnie Taub Dix, marubucin karanta shi kafin ku ci shi - ɗaukar ku daga Lakabi zuwa Tebur. , RDN) ka ce bayan kurkura da magudanar ruwa, kawai kakar da gasa. Tabo Dix ya nuna cewa, kamar sauran kayan lambu, sun dace da yin abinci daban-daban. Wake yana samar da inganci mai inganci, masu saurin ƙona carbohydrates, furotin, da yawancin bitamin, ma'adanai, da antioxidants waɗanda ake samu a cikin kayan lambu iri ɗaya.
Lokacin aikawa: Dec-01-2022