Abincin da aka raba yana cikin ƙungiyar hanyoyin sassauƙa cewa baya takurawa kowane irin abinci kuma hakan yana ba mutumin da ya yanke shawarar bin sa ku ɗan ɗanɗana daga komai, don haka ba a ɗauke shi da nau'ikan nau'ikan abinci ba.
Irin wannan abincin yana nufin mutanen wanda yake son rage kiba kuma ga waɗanda suke so su kiyaye shi kuma su guji kamawa 'yan karin kilo. Nan gaba zan fada muku kadan game da rabuwar abinci don haka zaka iya sanin duka fa'idodi da haɗarin sa.
Abubuwan halaye na rabuwar abinci
Abincin da aka raba na wannan rukunin abincin ne basa takurawa kowane irin abinci a cikin shirin rage kiba. Mabuɗin irin wannan abincin shine raba mai, sunadarai da carbohydrates kuma ta wannan hanyar a guji ɗaukar su tare akan farantin daya
Ta hanyar shan daban wadannan abubuwan gina jiki, jiki na daukar wani bangare na kitsen da ya ajiye iya yin daidai ban da kawar da yawan ruwa, wanda ke taimakawa rage kansa kitse.
Aya daga cikin maki a cikin ni'ima na irin wannan abincin, shi ne cewa yana taimaka wa mutumin da ya bi shi ya bambanta sosai kowane rukunin abinci. Ta wannan hanyar, in ji mutum na iya cin abinci ta hanya cikakke lafiya da daidaito.
Kungiyoyin abinci a cikin rarrabuwa abinci
Kamar yadda na riga na fada muku a baya, babban fasali na rarrabuwa abinci shine yake hada kungiyar nau'ikan abinci ya danganta da sinadaran da ke hada shi.
Carbohydrates
- Rice
- Alkama
- Pan
- taliya
- Masara
- Legends
- Soja
- Dankali
Kayan mai
- Olive mai
- Man sunflower
- Avocado
- Almond
- Pistachio
- hazelnuts
- Walnuts
- Chocolate
- Raisins
Amintaccen
- carne
- Pescado
- Kifin Abinci
- Madara da kayayyakin kiwo
- Qwai
'Ya'yan itãcen marmari
- kiwi
- Lemon
- Orange
- Tangerine
- Abarba
- Uva
- Strawberries
- Apple
- Banana
- Tomate
- Pera
- Peach
Kayan lambu da ganye
- Letas
- Swiss chard
- Seleri
- Leek
- Broccoli
- Farin kabeji
- Asparagus
- Alayyafo
- Namomin kaza da namomin kaza
- Kwai
- Suman
- Kokwamba
- Barkono
- Zucchini
Yadda ake hada abinci a cikin rarrabaccen abinci
To zan baku jagororin me ya kamata ku bi idan ya zo hada abinci iri-iri akan rarrabuwa:
- Ba zaku iya hada abinci mai mai da sunadarai
- Ba za ku iya haɗawa daban ba carbohydrates akan farantin daya
- Kada ku haɗu da carbohydrates da sunadarai
- Yawan yawa kayan lambu kamar kayan lambu zaka iya hada su da wani abinci in dai ba 'ya'yan itace bane.
- Dole ne ku cinye 'ya'yan itacen a tsakiyar safiya ko tsakiyar rana kuma ba tare da hadawa da kowane irin abinci ba.
- Bai kamata ku ci furotin ko carbohydrates ba yayin cin abincin dare.
- Kayan zaki Ya kamata ya ƙunshi kofi, jiko ko yogurt mara ƙamshi.
- Yayin da kake ci ba zaka iya sha ba abin sha mai zaki ko ruwan sha.
- Cin abinci na barasa da sukari.
Misali na menu na mako-mako na rabuwar abinci
Zan nuna maka a gaba misali na menu hakan na iya zama tushen abin da kuka gabatar rabuwar abinci.
- Litinin: Don karin kumallo kwano na muesli tare da madara da kuma jiko na koren shayi. Da hantsi kuna iya samun ɗaya yanki na 'ya'yan itace. Don cin taliya tare da kayan lambu da kuma yogurt mara kyau. Don abun ciye-ciye akan 'ya'yan itace. Don abincin dare salatin kore, gasa kifi da kuma jiko.
- Talata: Don karin kumallo tare da man zaitun da kofi. A wayewar gari wani yanki na 'ya'yan itace. A lokacin cin abincin rana gasa kaza tare da kayan lambu da kuma yogurt da aka zana. Don samun jiko. A lokacin cin abincin dare a markadadden kwai da kayan lambu da kuma jiko.
- Laraba: A karin kumallo za ku iya samun da tsiran alade iri-iri kusa da jiko. A wayewar gari wani yanki na 'ya'yan itace. Don cin wani legume da kayan lambu salad tare da yogurt mai ƙwanƙwasa. Lokacin da ake cin abincin, ɗan itace. Don abincin dare kayan lambu motsa suya, a prawn faransa omelette da kuma jiko.
- Alhamis: Don karin kumallo za ku iya samun wasu hatsi tare da kwayoyin yogurt kusa da jan shayi jiko. A wayewar gari wani yanki na 'ya'yan itace. A lokacin cin abincin rana farantin stew na turkey da kuma jiko. Don abun ciye-ciye akan 'ya'yan itace. Don abincin dare koren salad tare da kumburin tururi da yogurt na ƙwayoyi.
- Juma'a: Don karin kumallo wasu cuku mai-mai tare da yogurt na gargajiya da jiko. A wayewar gari wani yanki na 'ya'yan itace. Don ci wasu macaroni tare da namomin kaza da kwayar halittar yogurt. Don abun ciye-ciye akan 'ya'yan itace. Don abincin dare kaɗan naman gishiri da kuma yogurt da aka zana.
- Asabar A karin kumallo za ku iya samun kayan gasa da man zaitun tare da yogurt mai ƙwanƙwasa da jiko. Don samun ɗan 'ya'yan itace don cin abincin rana. A lokacin cin abincin rana gasashen naman alade tare da sauteed kayan lambu da jiko. Don abun ciye-ciye akan 'ya'yan itace. Don abincin dare wani bishiyar asparagus da kuma jiko.
- Lahadi: A lokacin karin kumallo kopin muesli tare da yogurt da aka kwashe da kuma jiko. Don abincin rana wani ɗan itace. Don ci farantin abinci na turkey da kayan lambu da kuma yogurt da aka zana. Don abun ciye-ciye akan 'ya'yan itace. A abincin dare zaka iya samun miyan kayan lambu tare da wasu ƙwayoyi masu zafin nama da jiko.
Shin rarraba abinci yana da tasiri?
A cewar yawancin masu ilimin abinci mai gina jiki, rabuwar abinci cikakken tsari ne na rage nauyi rasa extraan ƙarin kilo ba tare da tsananin yunwa ba kuma tare wadataccen wadataccen abinci mai gina jiki ga jiki. Da alama ba a samo mabuɗin nasarar wannan abincin ba a cikin raba kungiyoyin abinci daban-daban, amma dalilin tasirin sa yana cikin low caloric ci da kuma haramcin shan nau'ikan kayayyaki daban-daban masu illa ga jiki kamar wannan shine batun sukari ko giya.
Duk da haka dai, a ƙasa Na bar muku bidiyo don menene darajar idan ya cancanci fara wannan abincin kuma rasa waɗancan ƙarin fam ɗin kuma ka koma kan adadi na baya.