Idan kuna neman rasa ƴan fam, zaɓin abincinku na iya zama iyakancewa kwatsam. Yiwuwa, kuna tsammanin an ƙaddara ku don abinci mara kyau, abinci na tsakar rana. Amma ba. Mun zo nan don tabbatar da cewa ba ku buƙatar cin salatin don abincin rana kowace rana idan kuna ƙoƙarin rage nauyi.
Anan mun nuna muku girke-girke na abincin rana guda takwas masu cikakken lafiya. Za ku sami kayan lambu da yawa, amma ba tare da iyakance kanku ga gauraye salads ba.
Gurasa na Hummus Flatbread "Pizza"
- Calories: 332
- Kitse: gram 15
- Carbohydrates: 35 grams
- Protein: gram 14
Muna son tsarin asarar nauyi wanda ya haɗa da pizza. Wannan girke-girke yana ba da haɓakar sinadirai masu kyau na kayan abinci masu kyau don ku kamar legumes, rukuni na tsire-tsire waɗanda suka haɗa da peas, lentils, da Peas. Tushen akan wannan pizza? Chickpeas.
Hummus ya ƙunshi chickpeas, waxanda suke da ban mamaki tushen furotin da fiber tushen shuka don kiyaye yunwa na sa'o'i.
Wannan pizza mai laushi yana ba da nau'i mai ban sha'awa na gram 14 na furotin na tushen shuka a kowane yanki, kimanin adadin kwai biyu. Zaɓi gurasa mai laushi da aka yi daga dukan alkama ko dukan hatsi don ƙara ƙarin fiber a wannan abincin.
Cushe tuna da salatin avocado
- Calories: 282
- Nauyi: 22 g
- Carbohydrates: 8 grams
- Protein: gram 14
Kuna neman tattara kaya mai kyau don ku? Yi la'akari da wannan girke-girke na avocado mai ban mamaki. Wannan tasa yana cike da kitse masu lafiya daga avocado, kifi, har ma da mayonnaise.
Avocado yana cike da fiber mai warkarwa kuma yana kunshe da kitse guda ɗaya masu son zuciya, yayin da kifaye masu kitse kamar tuna suna da wadataccen kitse na omega-3, waɗanda ke amfanar zuciya, ƙwaƙwalwa da lafiyar haɗin gwiwa.
Wani bita na Disamba 2017, wanda aka buga a cikin Jarida na Duniya na Kimiyyar Kwayoyin Halitta, kuma ya lura cewa abubuwan da ake samu na omega-3 na iya taimakawa wajen tallafawa aikin rigakafi. Ana tunanin fatty acids mai tsayin sarka zai iya tasiri ga abun da ke cikin ku microbiome na ciki.
Me za mu yi da mayonnaise? Yana da kyau idan kun cinye shi a matsakaici. Ba a la'akari da wannan miya a matsayin abincin lafiya, amma lokacin da kuka zaɓi avocado ko man zaitun na tushen mayo, za ku sami kashi na "mai kyau" maras nauyi.
Zoodles na Bahar Rum tare da Tufafin Feta mai tsami
- Calories: 212
- Kitse: gram 7
- Carbohydrates: 17 grams
- Protein: gram 20
Wannan abincin cin ganyayyaki yana da furotin mai yawa ba tare da nama, kaza ko kifi ba godiya ga yogurt na Girkanci. Bugu da ƙari, yana da ƙarancin carb da kuma kyauta ga waɗanda ƙila za su guje shi.
A fiye da adadin kuzari 200, wannan kwano na zoodle (mafi yawan kayan lambu spaghetti) ya fi abun ciye-ciye fiye da cikakken abincin rana. Don girma, Ina ba da shawarar ƙara rabin kofin dafaffen quinoa da kopin kwata na yankakken gasasshen kaza ko kaji. Yin haka zai ƙara kimanin adadin kuzari 200, don haka tasa har yanzu tana ƙarƙashin adadin kuzari 500.
Gasasshen naman sa na Italiyanci
- Calories: 360
- Kitse: gram 15
- Carbohydrates: 17 grams
- Protein: gram 39
Naman da aka sarrafa, wanda ya haɗa da nama da kayan kiwon kaji waɗanda aka shirya ta amfani da dabaru irin su shan taba, warkewa, gishiri, da/ko tare da ƙari na sinadarai, ya kamata a ci a matsakaici.
Tun da gasasshen naman sa ya faɗi ƙarƙashin nau'in naman da aka sarrafa, yana da kyau a ji daɗin wannan abincin sau ɗaya a ɗan lokaci. Idan kana son cin wannan abincin akai-akai, yi la'akari da juya shi zuwa 'gilashin taliya' tare da gasassun nono kaji maimakon gasasshen naman sa. Don haka zaku iya tauna kayan aikin daban maimakon kunsa su.
Ko kun kunsa shi ko a'a, wannan abincin rana mai wadataccen furotin babban zaɓi ne ga waɗanda ke kan shirye-shiryen abinci iri-iri, daga ƙaramin-carb ko keto, zuwa mara amfani.
Sandwich baƙar fata tare da cole slaw
- Calories: 416
- Kitse: gram 9
- Carbohydrates: 66 grams.
- Protein: gram 17
Matsar, classic coleslaw. Wannan sanwicin mai cin ganyayyaki yana samun gamsuwa mai gamsarwa daga ƙwanƙolin abinci mai yawa. Kayan yaji yana ba da ɗanɗano mai ɗanɗano godiya ga sinadaran kamar ruwan inabi vinegar da dukan hatsin mustard.
Baƙar fata a cikin wannan sanwici babban tushen furotin da fiber daga tsire-tsire, duka abubuwan gina jiki da aka nuna don tallafawa lafiya mai kyau. Kuma kabeji wani kayan lambu ne na cruciferous wanda ya ƙunshi phytochemicals tare da maganin antioxidant da anti-inflammatory.
Kunsa Collard
- Calories: 337
- Nauyi: 14 g
- Carbohydrates: 21 grams
- Protein: gram 32
Yawancin launuka (na halitta) akan farantin ku, mafi kyau. Abin farin ciki, wannan abincin rana mai cike da abinci yana cike da sautuna masu lafiya. An yi girke-girke mafi yawa daga kayan lambu masu launi, don haka yana da maganin kumburi kuma yana cike da antioxidants masu yaki da cututtuka. Yana da asali kamar cin bakan gizo.
Ganyen Collard babban musanya ne daga kundi na gargajiya godiya ga babban abun ciki na bitamin C da ƙarancin kalori. Kofuna ɗaya da rabi na Kale yana ba da kashi 50% na ƙimar yau da kullun don bitamin C da adadin kuzari 25 kawai.
Idan kuna son ƙara ɗan ƙarawa a cikin wannan abincin rana, Ina ba da shawarar ƙara rabin kofi na hatsi gabaɗaya, kamar shinkafa mai launin ruwan kasa, don nau'in carb mai rikitarwa da ƙarin fiber.
Vegan 3 Layer Mexican Dip
- Calories: 333
- Kitse: gram 12
- Carbohydrates: 47 grams
- Protein: gram 9
Shin mu ne kawai ko cin abinci a cikin kwano yana sa abinci ya fi jin daɗi? Muna son cewa wannan salsa na Mexica mai cin ganyayyaki mai launi uku za a iya cushe a cikin akwati kuma a ci a kan tafi. Wannan zaɓi mai sauƙi da dadi ya ƙunshi mai lafiya daga avocado da furotin na shuka daga wake, yana mai da shi babban zaɓi na abun ciye-ciye.
A kasa da adadin kuzari 350, wannan tsoma ba cikakken abincin rana ba ne. Idan kana neman yin wannan karin abinci, Ina ba da shawarar sanya shi cikin tacos tare da dukan alkama ko tortillas masara maimakon tortillas wanda zai iya zama mafi girma a gishiri.
Farin kabeji "Grilled Cheese" Sandwich
- Calories: 306
- Nauyi: 24 g
- Carbohydrates: 8 grams
- Protein: gram 15
Idan kana kan jirgin da keto craze, kana buƙatar wannan farin kabeji "gasashen cuku" a rayuwarka. Sanwici mai sabbin fasahohin ya buga “bread” farin kabeji (wanda aka yi daga cauli, tsaba, da ƙwai) a maimakon burodin gargajiya don kiyaye shi ƙarancin carb da keto-friendly. Gaba dayan sanwicin yana ba da gram 8 na carbohydrates kawai, kusan adadin sulusin apple matsakaici.
Idan yin burodin farin kabeji na karya yana kama da aiki mai yawa, ba mu zarge ku ba. Kawai gwada ƙara kayan lambu iri-iri zuwa sauran abinci. Misali, a yi amfani da farin kabeji maimakon shinkafa don yin soyayyen shinkafa lafiya da kaza ko jatan lande, ko maye gurbin dankalin da aka daka da farin kabeji puree a matsayin gefen gasasshen kifi.