Kodayake a kasuwa zamu iya samun ingantattun iri, mafi kyau don jin daɗin cikakken karin kumallo shine cin amana a madadin wasu zuwa man shanu kamar waɗanda muke ba da shawara a cikin wannan bayanin kula.
Idan kuna son karin kumallonku ya ƙunshi ƙarin fa'idodi ga jikinku, maye gurbin burodin gargajiya da garin alkama. Dalilin shine mafi girman abun ciki na fiber, wanda ke daidaita narkewa kuma yana taimakawa sarrafa sukari da matakan cholesterol.
Olive mai
Sauƙi a shirya kuma, a sama da duka, mai gina jiki. Gurasa da aka toya shi da man zaitun yana ba da bitamin E, polyphenols da ƙoshin lafiya. Yi musu tare da lemu mai tsami ko kofi da safe idan kuna son amfana fa'idodin abincin Rum yayin karin kumallo. Yana da mahimmanci sosai don tabbatar da karin man zaitun mara kyau.
Yogurt na Greek
Wannan abincin yana da wadataccen furotin, yana iyawa taimaka wa fatarka ta zama mai santsi da haske. Idan zaka iya samun extraan ƙarin adadin kuzari, ɗora shi da ɗan zuma. Berry da ayaba suma manyan zaɓuɓɓuka ne guda biyu don haɗawa da yogurt na Girka a wainar karin kumallo.
Avocado
Gwajin Avocado shine cin nama, mai sauri, mai lafiya, kuma mafi mahimmanci, gaba ɗaya yana da daɗi. Bugu da ƙari, suna ƙosar da ƙoshin lafiya ta hanyar da ta fi inganci fiye da ta man shanu da wakilta mai kyau kashi na bitamin E da kuma monounsaturated fats. Zaku iya saka wasu kayan kamshi a saman su dan yi su zagaye.
Gyada man gyada
Anyi la'akari da ɗayan abinci mai ƙoshin lafiya (muddin aka ci shi cikin matsakaici) a cikin abincin Amurka, man gyada shine mafi kyawu madadin man shanu. Add chia tsaba da yan yanyanyan ayaba don karin kumallo mai gina jiki –Ko a wasu kalmomin, mai inganta kuzari- kuma mai wadatar potassium, ma'adinai masu amfani ga zuciya.