Kowannenmu ya lalace don zaɓi idan ya zo wurin siyayya don kayan abinci, amma da wuya zaɓin samfuran samfuran lafiya na Aldi. Ta yadda ake samun karuwar manyan kantuna na kasashe daban-daban a kasarmu.
Tabbas Aldi yana ɗaya daga cikin zaɓuɓɓukan manyan kantuna da yawa a Spain, kuma wannan dillalin da aka kafa na Jamus yana ƙara samun farin jini: an tsara shi ya zama sarkar babban kanti na uku a Amurka nan da 2022.
Babban kanti yana da nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan abinci daban-daban, don haka mun kalli ainihin abin da za ku saya a Aldi, ko kuna siyayya da farko ko neman sabbin samfuran da za ku ƙara a cikin kayan abinci.
Abincin lafiya na asalin dabba
Abincin motsa jiki yakamata ya dogara ne akan furotin tushe mai inganci. A wannan yanayin, samfuran dabbobi suna da babbar gudummawar abubuwan gina jiki. A Aldi zaku iya samun nau'ikan kiwo, nama da kari masu ban sha'awa sosai.
Dabi'a Kawai Karan Dukan Madara Yogurt
Ko kuna sauke yogurt na safiya tare da granola mai fiber ko kiyaye girke-girke mai sauƙi tare da berries da ɗigon zuma, Aldi's Plain Whole Milk Yogurt dole ne.
Yogurt na halitta yana da kirim, mai yawan furotin, kuma yana cike da muhimman abubuwan gina jiki kamar calcium. Bugu da ƙari, wannan ganga ya fi arha fiye da siyan yogurts masu hidima guda ɗaya, yana ceton ku ƙarin kuɗi a cikin dogon lokaci.
Kuma abin da ke cikin yoghurt ɗin probiotic shima yana da ban sha'awa: a kai a kai jin daɗin abinci mai wadatar probiotic (kamar yogurt) yana da alaƙa da haɓakar rigakafi na asali da ingantaccen rigakafi mai alaƙa da hanji.
Bayanan abinci mai gina jiki a kowane hidima (3/4 kofin): 120 adadin kuzari, 6 grams na mai (3.5 grams na cikakken mai), 80 milligrams na sodium, 10 grams na carbohydrates (0 grams na fiber, 10 grams na sukari), 6 grams na furotin.
Farashin: €2.
Dabi'a Kawai 100% Organic Ground Naman sa
Mafi dacewa don ƙwallon nama ko burgers, naman sa mai ciyawa na Aldi yana tasowa kuma an shirya shi ba tare da maganin rigakafi, hormones, preservatives ko nitrates ba. Ina ba ku shawara da ku ɗauki lokaci don bincika alamunku a hankali. Ciyar da ciyawa baya ba da garantin cewa samfuran sun rama ko kaɗan a cikin sodium, don haka kar a yi watsi da lakabin Facts Facts. Duk da haka, waɗannan alamun ingancin nama wani abu ne da za a yi la'akari da shi lokacin haɓaka ingantaccen abinci.
Bayanin abinci mai gina jiki a kowace hidima (4 4-ounce servings): 240 adadin kuzari, 17 grams na mai (6 grams na cikakken mai), 75 milligrams na sodium, 0 grams na carbohydrates (0 grams na fiber, 0 grams na sukari), 21 grams. na gina jiki.
Farashin: €5 a kowace kilo.
Dehesa karsana burgers
Nemo kyawawan burgers ba abu ne mai sauƙi ba. Daga cikin lafiyar lafiyar Aldi ba za mu iya barin wannan burger na naman sa ba. Ya ƙunshi kashi 95% na naman sa, gishiri, man zaitun da wasu kayan lambu da kayan yaji don ba shi laushi da ɗanɗano. Yana da kyau zaɓi don jan nama, idan dai mun dafa shi ta hanyar lafiya kuma muna cinye shi akan lokaci.
Ana ba da shawarar a fitar da shi daga cikin firiji na 'yan mintoci kaɗan kafin dafa shi. Za mu shirya gasassun, gasa ko frying pan tare da mai kadan kuma mu sanya shi a kan zafi mai zafi. Minti biyu kawai a kowane gefe zai isa a yi shi, ko kuma minti hudu a yi shi. Duk da haka, ba a ba da shawarar cinye danye ba.
Farashin: € 3 na duka raka'a.
GutBio a fili yogurt
Yogurt na halitta koyaushe babban zaɓi ne don kula da abincinmu, wanda shine dalilin da ya sa muka haɗa su cikin wannan tarin samfuran lafiya na Aldi. Daga cikin samfuran lafiya na Aldi muna samun alamar GutBio. A wannan lokacin, abubuwan da suke samarwa sune yogurt kawai (3,8% kitsen madara) daga aikin noma. Muna ɗauka cewa kawai sinadaran shine madara da ferments da ake bukata don juya shi zuwa yogurt.
Gilashin filastik gram 150 ne, wanda ke ba mu damar siyan da yawa kuma mu ci su daban-daban, yin fare akan girke-girke daban kowane lokaci. Za mu iya haɗa shi da tsaba, tare da 'ya'yan itatuwa, ƙara zuma ko Stevia don zaƙi, cakulan duhu grated, dakakken kwayoyi, da dai sauransu.
Muna ba da shawarar yoghurt guda ɗaya don tsafta, ko kuma su kasance da hankali sosai, kuma maimakon cin abinci kai tsaye daga tukunyar yogurt, a zuba a cikin kwano ko kwano. Kamar yadda muka ce "kawai za mu ci su", cokali yana komawa da baya daga kwalba zuwa baki kuma za mu iya sakin ragowar abincin da ke gurɓata samfurin kuma yana jefa lafiyarmu cikin haɗari.
Abu mai mahimmanci shine samun yogurt na halitta a rana, kuma, yana daya daga cikin mafi kyawun kayan zaki don abincin dare, tun da kayan kiwo suna taimakawa barci. Tabbas, idan dai muna mutunta lokaci tsakanin abincin dare da barci, wanda dole ne ya zama akalla sa'a daya da rabi.
Farashin: €0.
Furotin Vegan Weider
Yana da furotin vegan na mafi inganci kuma mai daɗin ɗanɗanon vanilla. Ya ƙunshi furotin fis, kuma godiya ga kyakkyawan tsarin amino acid, shine mafi kyawun furotin kayan lambu da za mu iya amfani da shi, yana ba da ƙimar sinadirai mai kama da furotin whey. Babban furotin na Vegan Protein shine keɓewar fis ɗin da aka wadatar da furotin shinkafa.Ta hanyar haɗa furotin na legumes da na hatsi, muna samun furotin mai ƙima mai girma na halitta da sauƙin narkewa.
Yana da nufin duk mutanen da ke buƙatar ƙarin wadatar furotin kuma suna damuwa game da lafiyar su, kamar 'yan wasa, tsofaffi da mutanen da ke da gajiyar jiki. Protein Vegan shine manufa ga duk waɗanda ke son cinye tsabta, lafiyayye da lactose ta halitta, gluten da furotin kayan lambu marasa cholesterol. Hakanan yana da kyau ga duk mutanen da, kodayake ba masu cin ganyayyaki ba ne, suna son rage cin sunadaran dabbobi ba tare da rage ingancin furotin a cikin abincinsu ba.
Farashin: €14.
Lafiyayyen abinci na tushen shuka
Ga masu cin ganyayyaki, masu cin ganyayyaki ko waɗanda ke son cika abincinsu tare da ingantaccen abinci na asalin shuka, a Aldi yana da sauƙi samun samfuran samfuran marasa iyaka.
daskararre da kayan lambu sabo
Suna da nau'ikan kayan lambu masu daskararre da yawa, gami da alayyahu, broccoli, koren wake, squash, da ƙari. Yana da farashi mai ban sha'awa, kuma kayan lambu masu daskarewa suna daskarewa a kololuwar girma, wanda ke nufin galibi suna da abubuwan gina jiki fiye da sabo. Za mu tabbatar da samun nau'o'in inda kawai kayan aiki shine kayan lambu. Wasu biredinsu ba su da sinadarai masu kyau.
Hakanan akwai sabbin kayan lambu na kayan lambu, kodayake iri-iri ba su da yawa sosai, amma akwai wasu zaɓuɓɓuka masu kyau, gami da wannan zucchini.
Kawai Yanayin Chia Seeds
Idan kana neman ba da salads, smoothies, ko oatmeal kayan abinci mai gina jiki, ƙwayoyin chia suna cike da fiber mai lafiya na zuciya da omega-3 fatty acids.
Tunda tsaban chia suna da yawa a cikin furotin na tushen shuka, ana iya ƙara su cikin sauƙi zuwa kayan abinci masu daɗi da kayan zaki don haɓaka amfani. Fiber, mai, da furotin za su taimaka muku jin cika ba tare da shafar sukarin jinin ku ba. Wannan shine babban dalilin da yasa eh ko eh dole ne ya bayyana a cikin waɗannan samfuran lafiyayyen Aldi.
Bayanin abinci mai gina jiki a kowane hidima (2 tablespoons): 150 adadin kuzari, 10 grams na mai (gram 1 na cikakken mai), 0 milligrams na sodium, 10 grams na carbohydrates (10 grams na fiber, 0 grams na sukari), 6 grams na gina jiki.
Farashin: €3 kowace jaka
Kawai Nature Flax Seeds
Kamar 'ya'yan chia, ana kuma bada shawarar a kama wasu nau'in flaxseeds a Aldi saboda suna tattara adadin fiber da omega-3s mai ban sha'awa. Flaxseeds na ƙasa tushen furotin na tushen tsire-tsire ne wanda zaku iya ƙarawa cikin sauƙi zuwa komai daga oatmeal zuwa santsi ba tare da shafar dandano ba.
Bugu da ƙari, ƙara waɗannan iri a cikin abincinku na yau da kullun yana da alaƙa da ƙananan haɗarin haɓaka wasu cututtuka, kamar cututtukan zuciya, ciwon sukari da arthritis, bisa ga binciken Janairu 2014 da aka buga a cikin Journal of Science and Technology.
Bayanin abinci mai gina jiki a kowane hidima (4 tablespoons): 170 adadin kuzari, 12 grams na mai (gram 1 cikakken mai), 20 milligrams na sodium, 10 grams na carbohydrates (7 grams na fiber, 1 gram na sukari), 6 grams na gina jiki.
Farashin: €2 kowace jaka
Gurasa tare da hatsi 7 da suka tsiro daga Simply Nature
Wannan biredi da aka yanka an yi shi ne da hatsi mai tsiro kuma farashinsa kusan kashi 50 cikin 2 kasa da sauran kayayyaki, shi ya sa muka sanya shi cikin jerin abubuwan lafiya na Aldi. Idan kuna son burodin Ezekiel, sigar Aldi tabbas zai zama sabon abin da kuka fi so. Ya ƙunshi ƙananan sinadirai yayin samar da ingantaccen taimakon fiber akan € 99 ga kowane buroshi.
Abubuwan gina jiki a cikin hatsin da suka tsiro sun fi waɗanda ke cikin hatsin gargajiya gabaɗaya, yayin da suke samar da fiber mai lafiya tare da ƙarancin sinadarai. Ɗayan yanki yana da adadin kuzari 70 kawai, gram 3 na fiber, da gram 3 na furotin.
Idan kana neman wahayi don sauƙin dafa abinci, Ina ba da shawarar yin amfani da gurasar hatsi mai tsiro don yin gurasar avocado mai daɗi don karin kumallo ko yin sandwich tare da humus na chickpea, wanda ke cike da dandano mai daɗi da gram 21 na furotin.
Bayanin abinci mai gina jiki a kowane hidima (yanki 1): adadin kuzari 70, gram 0 na mai (gram 0 na cikakken mai), milligrams 70 na sodium, gram 16 na carbohydrates (gram 3 na fiber, gram 1 na sukari), gram 3 na furotin.
Guacamole
Ya zuwa yanzu shine mafi kyawun guacamole akan kasuwa. Garantin ya ƙunshi a 97% avocado sauran kashi 3% kuma yayi dai-dai da sauran sinadarai kamar tafarnuwa, albasa, busasshen coriander da barkono. Bugu da ƙari, an ƙirƙiri samarwa a cikin masana'antu na Natural Tropic SL, wani kamfani na halitta daga Vélez-Málaga. Sabili da haka, ana la'akari da samfur mai ɗorewa.
Ana samun wannan guacamole a cikin kwandon gram 250 akan farashi mai araha na Yuro 1,99. Kamar yadda ake tsammani daga abubuwan da ke cikinsa, kowane gram 100 na samfurin yana samar da kilocalories 159, gram 14,1 na mai, gram 3,1 na carbohydrates da gram 1,7 na furotin.
Crispy Quinoa Veggie Burger
Aldi's Veggie Burgers babban zaɓi ne don abincin rana ko abincin dare na gaba saboda suna da ƙarancin adadin kuzari kuma sun zo tare da ƙaramin jerin abubuwan sinadaran. Za mu iya saya da cinye waɗannan hamburgers, ko mu masu cin ganyayyaki ne da masu cin ganyayyaki, ko a'a. An shirya su kamar hamburger na yau da kullun, tare da burodi, kayan lambu, cuku da miya.
Burgers na veggie da muka ƙara zuwa jerin abubuwan lafiyayye na Aldi sun ƙunshi quinoa, tushen tushen fiber mai lafiyan zuciya. Yawancin fiber ba shi da narkewa, wanda zai iya taimakawa wajen kawar da maƙarƙashiya, bisa ga binciken Janairu 2015 da aka buga a Chemistry Abinci.
Bayanin abinci mai gina jiki a kowane hidima (1 burger): 180 adadin kuzari, 10 grams na mai (gram 1 na cikakken mai), 290 milligrams na sodium, 20 grams na carbohydrates (6 grams na fiber, 1 gram na sukari), 4 grams na gina jiki.
Farashin: € 3 kowace akwati
Kawai Nature Classic Hummus
Hummus mai tsami na Aldi yana da kyau ga lafiyar ku da walat ɗin ku: yana ƙunshe da adadin kuzari 70 a kowane hidima kuma za mu iya samun shi ƙasa da €3. Ana iya amfani da hummus azaman tsoma tare da kayan lambu ko busassun hatsi gabaɗaya ko azaman yadawa akan sandwiches.
Duk da haka ka yanke shawarar yin amfani da shi, babu musun cewa cin kaji, babban abin da ke cikin hummus, yana da kyau a gare ku. Mutanen da ke cin kaji akai-akai suna samun yawan abubuwan gina jiki na fiber na abinci, bitamin A, C da E, folate, iron da magnesium, ya nuna wani bincike na Disamba 2016 da aka buga a mujallar Nutrients.
Masu binciken sun kara da cewa cin abinci mai wadatar kaji kamar hummus yana da alaƙa da taimakawa hana (ko kashewa) haɓakawa da ci gaban cututtuka na yau da kullun, gami da nau'in ciwon sukari na 2, wanda ya sa ya dace kawai don yada wannan kyawawan abubuwa a cikin duka.
Bayanan abinci mai gina jiki a kowane hidima (2 tablespoons): 70 adadin kuzari, 5 grams na mai (gram 1 na cikakken mai), 125 milligrams na sodium, 4 grams na carbohydrates (1 gram na fiber, 1 gram na sukari), 2 grams na gina jiki.
Farashin: €2
Daskararre blueberries
Daskararre blueberries ba za a iya ɓacewa daga wannan jerin samfuran Aldi masu lafiya ba. Ana iya ƙara su zuwa santsi ko sanya su cikin ƙananan sukari na gida. Kuma kodayake waɗannan 'ya'yan itacen berries suna daskarewa, ba za ku yi sulhu ba akan fa'idodin kiwon lafiya masu ban mamaki.
'Ya'yan itacen da aka daskare suna kula da kula da abinci iri ɗaya kamar sabbin 'ya'yan itace, amma mafi kyawun sashi shine cewa baya yin mummunan aiki da sauri kamar sabo. Tunda waɗannan blueberries ne na zahiri, suna da adadin kuzari 70 kawai a kowane hidima da tan na abinci mai gina jiki.
Bugu da ƙari, blueberries suna da ƙarancin adadin kuzari kuma suna da alaƙa da anti-mai kumburi, antioxidant, da tasirin vasoprotective a cikin jiki, bisa ga binciken Yuli 2019 da aka buga a cikin mujallar Ci gaba a cikin Nutrition. Wannan ya sa su dace don ciye-ciye mai sauri ko kuma karin kumallo mai gina jiki idan aka haɗe su da yoghurt.
Bayanin abinci mai gina jiki a kowane sashe (kofi 1):
70 adadin kuzari, gram 1 na mai (gram 0 na cikakken mai), 0 milligrams na sodium, gram 17 na carbohydrates (gram 4 na fiber, gram 12 na sukari), ƙasa da gram 1 na furotin.
Farashin: €2.
Golden Bridge oat flakes
Tushen hatsin hatsi duka zaɓi ne mai lafiya don gabatarwa cikin abincin ku. Kuna iya yin girke-girke daban-daban irin su pancakes, porridge, granola ko kukis, wanda zai ba da tasiri na musamman ga abincinku. Bugu da kari, abinci ne mai gamsarwa saboda yawan fiber da ke cikinsa, don haka ana nuna shi ga mutanen da ke son daidaita hanyar hanji da rage kiba.
Abu mai kyau game da oatmeal shine zubawar sa, tun da za ku iya yin girke-girke masu yawa tare da shi kuma babu iyakacin shekaru, tun da kullu don kukis da pancakes za a iya yin ga manya da yara. Za mu iya ƙara ayaba da ke samun poky kuma mun san ba wanda zai ci, kuma a cikin minti 3 mun samar da abincin karin kumallo ko abun ciye-ciye mai dadi ga dukan iyalin, tare da samun lafiya.
Daga baya, idan muka yi ado da shi da cakulan duhu mai tsabta, to, mun riga mun kirkiro wani aikin fasaha wanda za mu ji daɗi sosai. Za mu iya ƙara goro baya ga cakulan, ko ƙirƙirar almond cream, ko kuma yada man gyada. Muhimmin abu shi ne samar da cikakken abinci mai lafiyayyen abinci, yana nisantar da tsaftataccen sukari, wanda ba komai bane face fats da ke taruwa a jikinmu ba su amfanar da mu ba.
Duk wannan cin abinci mai kyau ya kamata ya dace da salon rayuwa mai kyau wanda ya haɗa da wasanni masu yawa ko žasa aƙalla sau 3 a mako, dangane da shekarunmu, yanayin lafiyarmu, yanayin jiki, da dai sauransu.
Farashin: €0.
avocado vinaigrette
Wannan samfurin ya dace don sanya sandwiches, abincin teku, salads, 'ya'yan itatuwa da duk abin da ke zuwa hankali. Idan mun gaji da yin amfani da ruwan inabi vinegar koyaushe, wannan na iya zama madadin daban da lafiya.
Duk da haka, dole ne a tuna cewa yana da abun ciki mai kitse wanda ba a samuwa a cikin inabi ko apple vinegar. Wannan ba yana nufin cewa kada mu ci shi ba, amma kamar yadda yake da man avocado, dole ne mu daidaita yawan amfani da shi.
Farashin: € 0.
Gurasa Gurasa, burodin paleo daga Gutbio
Babban bambanci tsakanin cin abinci na paleo da sauran nau'in abinci mai kyau shine rashin dukkanin hatsi da legumes. Ba wai ba a ba su shawarar abinci ba, amma ba a sami damar yin amfani da su a cikin Paleolithic ba. Abin takaici, kuna rasa tushen tushen fiber, bitamin, da sauran abubuwan gina jiki.
A wannan yanayin, gurasar paleo na Aldi yana neman shiga irin wannan nau'in abincin godiya ga irin shirye-shiryen. A wasu kalmomi, kasancewar samfurin da dole ne mu tsara da kuma dafa shi, ana iya la'akari da shi "mai sana'a". Kuma tun da yake yana da sinadarai daga noma mai ɗorewa da na halitta, ana iya cinye wannan burodin paleo ba tare da nadama ba.
Haƙiƙa zaɓi ne mai lafiya, fiye da kasancewa nau'in burodin da aka yarda a cikin abincin Paleo. Yana da vegan kuma ba shi da alkama, don haka yana da kyau a gabatar da waɗannan tsare-tsaren cin abinci. Bugu da ƙari, ba ya ƙunshi ƙarin sukari kuma sunadaran da ke akwai galibi ana samar da su ta hatsi da kaji, tushe biyu masu kyau na wannan macronutrients. Sakamakon GutBio shine gurasar burodi tare da babban abinci mai gina jiki kuma mai sauƙin yi a lokacin dafa abinci.
Farashin: €2.
Keto Benton Cookies
Ba su da lafiya sosai fiye da sauran kukis, amma sun fi koshin lafiya fiye da sanannen kukis ɗin da aka sarrafa sosai. Yin su da garin almond maimakon garin alkama yana taimakawa wajen daidaita sukarin jini.
Har ila yau, yana da lafiyayyan mai mai kyau daga man kwakwa, babban furotin daga collagen da farin kwai, da gram 0 na ƙara sukari! Bisa ga sake dubawa, yana da sauƙi a gwada cin dukan jakar a lokaci ɗaya, don haka a kula.
Acai foda
Acai shine 'ya'yan itace mai wuyar samun a Spain. Yawancin lokaci ana shigo da shi cikin foda, tunda kiyaye shi a cikin dogon tafiye-tafiye ba zai yuwu a zahiri ba. Ana samun tsarin foda a Aldi, ƙarƙashin tambarin Gutbio. Kamar yadda muka sani, 'ya'yan itace ne mai ƙarancin kalori, mai arziki a cikin lafiyayyen mai da furotin. Yawancin lokaci ana amfani da shi a cikin ice creams ko girgiza 'ya'yan itace don ba shi shunayya da zaƙi.
Ba samfuri ne da galibi ana samun shi a cikin kantin sayar da kayayyaki ba, amma akwai lokutan da Aldi ke sake buɗe samfuransa mafi nasara. A cikin lokacin zafi yana da sauƙin samun irin wannan acai.
Farashin: €7.
Keto protein pizza tushe
Cikakken tushe a gare mu don shirya pizza da muka fi so a duk lokacin da muke so. KETO PROTEIN tushen pizza wani zaɓi ne mai ƙarancin carb wanda zai taimaka mana haɓaka mai kona akan abincin keto.
Ta hanyar samun ƙarancin abun ciki na sukari, yana ba ku damar daidaita matakan glucose na jini da sarrafa damuwa da ci. Wannan tushe na pizza ya ƙunshi furotin sau uku na tushen al'ada, wanda ya sa ya zama babban aboki don farfadowa, kulawa da ci gaban tsokoki. Hakanan babban tushen fiber ne.
Kowane tushe ya ƙunshi gram 12,5 na furotin da gram 8,3 na carbohydrates kawai. Abincin lafiya ba tare da barin duk dandano ba.
Farashin: €3