Yi hakuri, amma cin salatin baya daidaita kai tsaye da cin abinci mai kyau. Duk da yake wasu zaɓuɓɓukan salatin na iya zama babban abinci mai gina jiki da goyan bayan ƙoƙarin ku na asarar nauyi, wasu na iya lalata lamba akan sikelin (da sauran manufofin ku masu alaƙa da lafiya).
Anan ga kurakuran salati guda takwas da kuke yi wanda zai iya kawo cikas ga kyakkyawar niyya da cutar da kokarin ku na rage kiba.
Mafi munin kuskure lokacin cin salatin don rasa nauyi
Ba za ku ƙara furotin ba
Lokacin da burin ku shine rasa nauyi, kuna iya tunanin kuna buƙatar skimp a kan sinadaran salad don yanke adadin kuzari, amma yanke macronutrient kamar furotin babban kuskure ne.
Wannan saboda idan kun bar furotin mai cikawa a cikin salatin ku, kayan lambu ba za su ƙidaya a matsayin cikakken abinci ba. Wannan macronutrients yana rage narkewa kuma yana daidaita sukarin jini, don haka idan ya ɓace a cikin salatin, za ku iya jin rashin gamsuwa kuma ku kai ga karin abinci daga baya ko kuma a rana.
A gaskiya ma, cin abinci mai gina jiki mai gina jiki ba kawai yana ƙara yawan jin daɗi ba, amma kuma yana iya rage yawan kitsen mai da kuma taimakawa wajen adana tsoka mai laushi yayin asarar nauyi, bisa ga binciken Nuwamba 2014 a Nutrition & Metabolism.
Don warware wannan za ku iya ƙara lafiyayyen sunadaran kamar kwai, nono kaza, turkey, kifi, tofu, goro da iri.
Kuna zaɓi nau'in furotin mara kyau
Ko da yake furotin wani bangare ne mai mahimmanci na salatin lafiya, nau'in da kuka zaɓa yana da bambanci idan ya zo ga rasa nauyi.
Fatty Protein ba wai kawai yana da illa ga layin ku ba, amma cin abinci mai yawan kitse kuma yana iya haɓaka mummunan cholesterol ɗin ku, wanda ke ƙara haɗarin cututtukan zuciya.
Don hana kwanon kayan lambu daga zama bam mai yawan kalori, zaɓi sunadaran da ba su da ƙarfi kamar su gasashen kaza, jatan lande da kifi. Zaɓuɓɓukan tushen shuka kamar legumes da kuma tofu su ma suna da kyau.
A zahiri, mutanen da ke cin furotin na tsire-tsire (da ƙarancin samfuran dabbobi) na iya jin daɗin rayuwa mai tsawo da rage haɗarin cututtukan zuciya, bisa ga nazarin meta-bincike na Yuli 2020 a cikin BMJ.
Kuna manta da lafiyayyen kitse
Duk da yake za ku so ku guje wa tara farantin salatin ku tare da cikakken mai don taimakawa tare da asarar nauyi (da kuma lafiyar lafiyar gaba ɗaya), ba ku so ku guje wa mai gaba ɗaya. Kamar furotin maras nauyi, mai lafiya suna jinkirin narkewa, suna kiyaye ku sosai kuma su ne mabuɗin don daidaita abinci.
Don gyara wannan, haɗa a cikin salads ɗin ku masu lafiyan zuciya kamar aguacate, Tufafi bisa man zaitun, goro da tsaba. Wannan ana cewa, kitse masu lafiya suna da yawan kalori, don haka tabbatar da aiwatar da sarrafa sashi kuma ku more su cikin matsakaici.
Kuna amfani da latas ɗin kankara kawai
Ba ƙarshen duniya ba ne idan salatin ku ya ƙunshi kome sai iceberg (ya fi kyau cin naman alade biyu cheeseburger).
Amma iceberg ba shi da duk abubuwan gina jiki na kore mai duhu (alayyahu, arugula, romaine letas, ko gauraye ganye). A gaskiya ma, ganye masu duhu kamar Kale ba wai kawai sun ƙunshi ƙarin antioxidants, fiber, da baƙin ƙarfe ba, amma kuma suna ba da karfi, mafi mahimmancin rubutu, wanda zai iya haɓaka ƙimar ku.
Ba ka ƙara isassun kayan lambu
Ba dole ba ne ganyen latas su zama kayan lambu kawai a cikin kwanon salatin ku.
Lokacin da salatin ba shi da kayan lambu kuma ya ƙunshi yawancin abinci, wasan salatin zai yi rauni. Babban mahimmancin cin salatin shine ƙara yawan kayan lambu da kuma samun ƙarin abubuwan gina jiki, antioxidants, da fiber.
Tare da wannan a hankali, yawancin salatin ya kamata ya zama tushe na kayan lambu mai danye ko dafaffe.
Kuna loda kayan abinci
Ga wasu mutane, kayan ado masu daɗi sune mafi kyawun ɓangaren salatin. Amma add-ins kamar tortilla tubes, cuku, croutons, candied nut, da naman alade rago na iya kayar da ma'anar cin salatin don dalilai na lafiya da asarar nauyi.
Don laushi mai laushi, zazzage croutons kuma ƙara ɗan hantsi na ɗanyen goro da iri masu lafiyan zuciya. Idan kun fi son ɗan zaƙi, jefa wasu blueberries ko blackberries masu arzikin antioxidant a cikin mahaɗin.
Kullum kuna cin salatin da aka riga aka yi
Tabbas, suna da sauri, amma salatin da aka riga aka yi zai iya ƙunsar abubuwan da ba su da kyau.
Sai dai idan ba za ku iya ganin abubuwan da ke cikin salatin ku a cikin akwati ba, kuma galibinsu kayan lambu ne tare da riguna masu kyau a gefe, salatin da aka riga aka yi na iya zama babban asiri.
Kamar dai yadda mai dafa abinci ya haxa kayan masarufi tun da farko, ba ka da iko kan abubuwan da aka haɗa da nawa aka yi amfani da su. A wasu kalmomi, kuna iya tunanin kuna cin abinci mai kyau, amma ba ku sani ba game da nawa naman alade, cuku, da miya sun ƙara ƙarin adadin kuzari 500-da.
Kun sanya sutura da yawa
Idan kuna tunanin salads suna da ban sha'awa kuma ba su da kyau, yana da sauƙi don nutsar da ganyen ku a cikin kayan marmari, mai mai yawa, mai yawan adadin kuzari don haɓaka dandano. Amma, kitse mai kitse baya yi muku wani tagomashi a sashen lafiya ko asarar nauyi.
Ana bada shawara don zaɓar man zaitun tare da vinegar da riguna bisa aguacate tare da kitse masu lafiyayyan zuciya waɗanda ba kawai fashe suke da ɗanɗano ba amma kuma suna gamsar da ciki.
Bugu da ƙari, mai yana taimaka wa jikin ku sha duk bitamin da ma'adanai da ke cikin kayan lambu masu gina jiki, ciki har da bitamin A, D, E, da K.
Lokacin da kuka fita cin abincin dare, nemi suturar ku a gefe. Za ku ƙarasa yin amfani da ƙasa da ƙasa idan mai dafa ya haɗa shi da farko. Babu bayanin nawa suke amfani da shi, kuma zai iya kawo karshen aika da adadin kuzari a cikin salatin 'lafiya' ta cikin rufin.
Kuma ku tuna yin aikin sarrafa rabo ta hanyar iyakance kanku zuwa cokali 2.