Shinkafar abinci

Shinkafar abinci

Yaya zaku iya duba wannan abincin shinkafa Abu ne mai sauqi a yi, wataqila ba shi da wata ma'ana, saboda haka, bai kamata ya wuce sati guda a cikin tsawon lokaci ba tunda a cikin lokaci mai tsawo za mu rasa abubuwan gina jiki da yawa a jikinmu. Abinci ne mai haɗari wanda ke ba da damar rage nauyi.

Wannan abincin yana ba da kitsen mai, kawai ƙananan abin da ke fitowa daga tuna tuna na gwangwani. Da an tsara shinkafa tare da abincin tuna domin ya rasa zuwa kilo uku cikin kwanaki 3, don haka ya zama dole ku kasance masu dagewa kuma ku kasance da manufa mai ma'ana.

?Abincin shinkafa tare da tuna don rage kiba

Abincin shinkafa, kamar yadda ake iya gani, ya dogara ne akan tuna da shinkafa, sinadarai biyu tare da kyawawan halaye don rasa nauyi.. Abinci guda biyu waɗanda suke tafiya tare daidai kuma zasu iya taimaka maka rasa waɗannan ƙarin fam.

Abinci ne mai sauqi qwarai don aiwatarwa, ya dogara da yawan cin tuna da shinkafa. Idan kayi sosai, zai ba ka damar rasa kusan kilo 3 cikin kwanaki 6 kawai.

Idan kun ƙuduri aniyar aiwatar da wannan tsarin cin abincin a aikace, dole ne ku sami ƙoshin lafiya, ku sha ruwa da yawa yadda ya kamata a kowace rana, yi amfani da tuna na ɗabi'a, ku ɗanɗana abincinku da mai zaki kuma ku dandana abincinku da gishiri da mafi ƙarancin adadin na man zaitun. Dole ne ku maimaita menu dalla-dalla a ƙasa kowace rana da kuka shirya shirin.

?Menu na abinci na yau da kullun shinkafa

  • Bayanan: 1 jiko (shayi, kofi ko kuma abokiyar girki) da 'ya'yan itacen 2.
  • Washegari: 1 yogurt mara mai mai da 'ya'yan itatuwa ko hatsi.
  • Abincin rana: tuna da shinkafa da kashi 1 na gelatin mai haske. Kuna iya cin adadin tuna da shinkafar da kuke so.
  • Tsakar rana: Gilashin 1 na ruwan 'ya'yan itacen citrus na zabi.
  • Abin ci: 1 jiko (shayi, kofi ko kuma abokiyar dafaffen abinci) da gyammar alkama guda 1 tare da yanki cuku don gaishe haske.
  • farashin: tuna da shinkafa da kashi 1 na gelatin mai haske. Kuna iya cin adadin tuna da shinkafar da kuke so.

?Properties na halitta tuna

Tuna

Yawancin lokaci muna amfani da gwangwani na tuna, abinci wanda yake cikin rukunin kifin gwangwani. Abubuwan da yake dasu da fa'idodi suna da yawa, yana bamu bitamin B3, a kowane gram 100 yana bamu kimanin 19 mg.

Ya ƙunshi adadi mai yawa na furotin, kusan 24 gram a kowace 100 g. Godiya ga yawan sunadaran, abinci ne mai matukar mahimmanci ga yawancin yan wasa, ban da haka, a yarinta, samartaka ko ciki, ana ba da shawarar amfani da shi sosai.

Bugu da kari, yana taimakawa rage cholesterol, yana yaki da cututtuka irin su ciwon sukari, amosanin gabbai ko tinnitus.

?Farin shinkafa ko launin ruwan kasa

Brown shinkafa

Shinkafa na daga cikin kayan abincin duniya, a cikin al'adu da yawa ana sha kullum. Akwai shinkafa iri-iri, fari, launin ruwan kasa, dogon, daji, ja, da sauransu.

Don abincinmu na shinkafa, ana iya cinye duka ba tare da wata matsala ba, duk da haka, shinkafa mai launin ruwan kasa tana bayar da fa'idodi ga jiki.

Shinkafar kaza tana dahuwa a dahuwa, duk da cewa lokaci yayi amfani. Yana bayar da ƙarin zare, karin ma'adanai da inganta aikin hanji. Yana hana cututtuka daban-daban kuma yana tsarkake jiki. A hakikanin gaskiya, shinkafar ruwan kasa tana da furotin fiye da farin shinkafa.

Idan baka da matsalar lafiya wannan abincin za a iya aiwatar dashi koyaushe, Dole ne ku sha ruwa da yawa don tsarkake jiki da dukkan gubobi. Dole ne mu yi amfani da tuna na halitta, idan muna son ɗanɗano wani abu, mu yi amfani da ɗanɗano na ɗabi'a, mu ɗanɗana abincinmu tare da gishiri mafi ƙaranci, kuma mu yi amfani da babban cokali ɗaya na ƙarin zaitun na zaitun a rana.

Brown shinkafa
Labari mai dangantaka:
Brown shinkafa

Shinkafa tare da tuna a dakin motsa jiki

gym

A cikin motsa jiki muna motsa jiki don canza yanayin yanayin bayyanar mu, muna son rasa kitse da fasalin adadi. Ka sanya tsokoki su girma kuma gaskiyar ita ce ana nuna wannan abincin don samun sautin tsokoki ba tare da matsaloli ba. 

Yawancin mutane suna amfani da kayan haɗin wasanni da yawa amma ba lallai ba ne saboda da tuna da shinkafa za mu iya cika tsokarmu sosai saboda don ci gaban tsoka muna buƙatar ƙarin furotin da ƙirƙirar ƙwayoyin tsoka.

del tuna muna haskaka ba kawai ba babban adadin furotin tana da omega 3 fatty acid kawai, wanda yake da matukar amfani ga zuciya, yana rage yawan cholesterol da triglyceride a cikin jini, sannan kuma aboki ne na kyakkyawar jijiya da aiki tare.

Zamu iya cinye shi ta hanyoyi dubu, mun same shi sabo ne ko gwangwani. Yana da kyau idan muka cinye shi a cikin gwangwani, na dabi'a ne, ba a tsinke shi ba ko a cikin mai tunda ta wannan hanyar zamu cimma dukkan kaddarorin sa kuma kayan masarufin da aka kara da masana'antu za su canza abincin shinkafar mu.

Rabin kopin farin shinkafa ya ƙunshi adadin kuzari 103, da 108 na rabin kopin shinkafar ruwan kasa. Ba ya ƙunshi cholesterol, mai, ko sodium. Cikakken carbohydrate ne, mai sauƙin narkewa kuma baya ƙunshe da alkama ko kuma tasiri ga alaƙar.

?Cin farar shinkafa yana sanya kiba?

Farar shinkafa

Lokacin da muke jin nauyi, daidai ne mu ji buƙatar rasa kian kilo, yawanci muna yin hakan ta hanyar ƙara awoyin motsa jiki na mako-mako da kuma sarrafa yanayin cin abincinmu.

Yawancin lokaci muna yin ba tare da abinci mai wadataccen ƙwayoyin carbohydrates, kamar farin shinkafa, amma gaskiyar ita ce cewa jiki yana buƙatar carbohydrates don samun isasshen aikin jiki.

Carbohydrates na taimaka maka ka ji ka koshi Na tsawon lokaci, har ma ana da'awar cewa carbohydrates suma suna taimaka maka zubar kitse.

Daga cikin fa'idodin farin shinkafa shi ne cewa yana da hadadden carbohydrate, wannan yana nufin cewa yana baiwa jiki damar ɗaukar lokaci mai tsawo don ƙona calories da ake amfani da shi a wancan lokacin.

Farar shinkafa tana da halin sitaciSabili da haka, yanada matukar amfani ga al'amuran gudawa, tunda abinci ne mai ƙirar masana'antu, irin wannan shinkafar ta ƙunshi abubuwan gina jiki da yawa sosai fiye da ire-irenta.

Yana da mahimmanci a sanya hankali shinkafa tana da dukiyar sha da kuma riƙe ruwa, don haka bai kamata a cutar da girkinta ba tunda shinkafar na iya zama da taushi sosai.


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  1.   Denis m

    shinkafa ba kitso? Yana da hydrates dayawa da nake tsammani k yasa shi kitse, ina so nayi amma ina jin tsoro, kuna bani shawara? mai ko kuwa?

    1.    chikimalota m

      Barka dai, ina da abincin shinkafa da tuna

      1.    ba a sani ba m

        Sannu, mai kyau rasa nauyi gwargwadon mutumin

  2.   Flore m

    Shin shinkafar fari ce ko launin ruwan kasa ????, kuna iya cin sodas ɗin abinci ??? !!!! Tauna danko mara suga, zaku iya ???

    1.    Erwin Reyes ne adam wata m

      Denis ba ya da kiba, kawai dai ka san irin awoyin da za ka ci shi misali, ana ba da shawarar ka ci shi kafin ka tafi dakin motsa jiki tunda carbohydrates na kuzari ne, amma kuskure ne a ci shi da yawa bayan an je zuwa gidan motsa jiki inda kuka riga kuka yi amfani da ƙarfin ku kuma abin da kawai zai faru shine tsari wanda zai canza carbohydrates cikin mai!

  3.   Bari m

    Barka dai Ina so in san ko yana aiki
    Don Allah wani ya fada min

  4.   Paolita m

    Shin shinkafar dole ne ta zama cikakkiyar hatsi? Amsa don Allah

  5.   juliet m

    Zan yi shi da kyau. Zai iya zama kowace shinkafa ce ga waɗanda suka tambaya, koda kuwa an tabbatar, cewa farar shinkafar tana da ƙarancin adadin kuzari fiye da shinkafar launin ruwan kasa, amma ku yarda da ni, bincika kan intanet, gaisuwa

    1.    Luciano m

      Ba lallai ne ya zama cikakkiyar hatsi ba, kodayake yana da fa'idodi masu yawa a cikin zare, zai iya zama shinkafa ta banki kuma magani shine murfin hatsin da ke shigowa cikin yogurts
      "Gaisuwa !!

  6.   niki m

    Assalamu alaikum ga duk mai sha'awar sanin ko wannan abincin yana da amfani wajen rage kiba, saboda nace eh, saboda koyaushe nayi kuma yana aiki daidai, banda wannan kuna jin dadin yin wannan abincin, farar shinkafa tayi kyau, siya su a Mercadona, sun daskararre, wani jaka ya isa wani yanki tare da gwangwani na tuna na halitta, ya cika sosai, gaskiyar ita ce, tana aiki cikakke a wurina.
    suna so suyi

  7.   bray m

    Shin ba su ankara ba cewa tuna tuna na gwangwani yana da abubuwan adana da yawa?

  8.   raul m

    Wannan abincin yana da kyau sosai duk abin da za a samu. Ba ya haɗa da kowane nau'in furotin na dabba kuma yana da mahimmanci ga jiki.

    Samun shinkafa don abincin dare yana taimaka wajan samun karfin tsoka. Idan baku je gidan motsa jiki ba, wannan abincin zai sa ku sami kilo 6 a sati.

  9.   raul m

    Ya haɗa da tuna kawai, yi haƙuri, amma bai isa ba, saboda jiki zai sami nakasu. Hakanan bai hada da kayan lambu ba.

    Wannan abincin ba shi da kaza, turkey, legumes, 'ya'yan itatuwa (Juice yana sa kiba) da kayan lambu.

    1.    msiley m

      Raul, kamar yadda na sani, tuna shine furotin na dabbobi.

  10.   Brenda m

    Don haka ina so in san wanda ya aikata shi ... shin abincin yana aiki ko kuwa?

  11.   Maris Tsinke Cherry m

    Kusan koyaushe ina cin shinkafa da tuna kuma yana da kyau sosai, kuma yana cika maku da yawa, amma idan kullum kuke cin abinci iri ɗaya, zaku yi rashin lafiya da gajiya nan da kwana biyu kawai.
    Tukwici Tare da Sakamakon Sakamakon:
    Ban da shinkafa da tuna, ci salad din tumatir da kwai ko kokwamba, dafaffun kaza, ko jan nama da aka gasa ko aka soya ba tare da mai ba. Lokacin da nake son cin abincin rana da rana haka, kuma da daddare idan ina jin yunwa sosai ina maimaita kowane irin abinci da aka ambata a sama, idan bana jin yunwa sosai ina da kofuna 1 ko 2 na koren shayi, shayi na chamomile, ko shayi na gargajiya Daga cikin wasu, shayin suna narkewa kuma suna taimakawa wajen tsabtace ku a ciki kuma ku watsar da duk wani ruwa, kuma na ɗauke su saboda bana son ruwa ni kaɗai sosai. Kuma idan kuna bukatar cin wani abu mai zaki, ku ci 'ya'yan itace, lemu, strawberry, kankana, tangerine, da sauransu, gelatin mai haske, ko yogurt 🙂 Zan iya fada a cikin wata rana kawai cewa jikina yana walƙiya,' yar uwata kuma ta ci abincin mai yawa. nama ba tare da mai da mai ba kuma na rasa nauyi mai yawa ... Dole ne ku sanya wasiyyar kuma ku yi hadaya kaɗan. Aƙalla yana biyan ni mai yawa saboda ina son abubuwa masu daɗi, amma ina tunanin sakamakon da zan samu a ƙarshe kuma zan yi farin ciki da jikina. Bayan kiba ya cika ku da matsaloli, ba za ku iya samun yara cikin sauƙi ba ko kuma kuna rashin lafiya sau da yawa: \
    Don haka abinda kawai zaka yi shine kana so.
    Sa'a mai kyau ga duka!

  12.   Jane m

    Na yi kuma ya yi aiki sosai a gare ni, hakika ina yin hakan kowane wata, sa'a abokai

    1.    chikimalota m

      Barka dai, kin ci abincin shinkafa da na tuna?

      1.    Ina Lorena m

        Barka dai, wannan abincin ya muku amfani, yaya kuka yi shi?

  13.   ba a sani ba m

    Sannu mai kyau Ina so in san ko yana aiki a yau na fara cin abinci

  14.   Victoria m

    Barka dai, don Allah, wani wanda yayi abincin shinkafa da tuna kuma wannan ya yi aiki a gareshi, ina so inyi amma ina jin tsoro, koyaushe suna gaya min cewa shinkafa tana samun nauyi sosai, to?

  15.   Iris Navarro m

    amma yaya ake shirya shinkafar? tururi kawai?

  16.   Maryamu m

    Har yaushe za a bi abincin?

    1.    Luis Fernado ne adam wata m

      Ga kowane kopin shinkafa mun zuba kofi 1 da rubu'in tafasasshen ruwa. Ba kwa buƙatar mai ko gishiri. Muna rufe tukunyar kuma idan ruwan ya ƙafe sai mu rage wuta zuwa aƙalla minti 5, sai mu gwada cewa ya dahu, sai mu kashe.

  17.   marta landda m

    GS 50 NA ARROS YAMANI YADDA KUNA DA KYAUTA

  18.   Laura m

    Barka dai, ina so in san ko duk wanda ba ya motsa jiki, idan ya yi ko kuma ya rasa kiba

  19.   nadi m

    Sannu, dan uwana yana cin abinci na tuna da shinkafa launin ruwan kasa…kuma na rasa fiye da kilo uku saboda ina asarar kilo biyar da rabi amma yakamata ku sha lita biyu na ruwa….da diet gelatin don kayan zaki….Na rasa wannan a ciki. kwana shida...ina fatan zaiyi miki amfani da kuma wani karin bayani akan babu komai a ciki danayi shine kisha cokali daya na man zaitun mai sanyi tare da digowar lemo kadan….yana kashe cikinki kuma yana kawar da maƙarƙashiya ta dabi'a. yana baka dubban fa'idodi…. kayi abubuwa don lafiyarka???????

  20.   Mariana m

    Shin wannan abincin ba shi da sakamako na sake dawowa?

  21.   Marisol Lizard m

    Suna cewa tuna da shinkafa amma basu fadi adadin da mutum zai ci a lokutan da aka nuna gwangwani 1 2 1 kofi XNUMX na shinkafa ba ko kuma yawan cin abinci !! ??? Kuma Tuna yana da sauki ko za mu iya ƙara tumatir cucumber da sauransu ????

  22.   Suzanne m

    A fili yake cewa shinkafa da tuna a cikin adadin da ake so kuma idan baku ambaci sauran kayan aikin ba ... zai kasance ne saboda baza ku iya cin sa ba!

  23.   Irem guideò m

    Ina so in yi tsokaci ne cewa abincin da ya hada da tuna da shinkafa yana da matukar amfani, na yi awo da motsa jiki tsawon shekaru kuma kowane koma baya ko janyewa daga wasanni, wannan abincin ya taimaka min komawa cikin yanayi mafi kyau, bai kamata a ci zarafinta ba, shi an bada shawarar Ga wadanda basu taba bin sa ba, basu wuce kwanaki 15 ba, zaka iya ci gaba da cinyewa amma ya kamata a hada nama da 'ya'yan itace, rage cin ka kuma yana da kyau sosai a ci abincin dare, bayan kwana 15, dole ne a sauya talakawa shinkafa don shinkafar ruwan kasa, yayin da jiki ya fara amfani da ita, mafi kyawun shawarwarina, Na yi amfani da shinkafar sushi mara sa-kwalliya, koyaushe ana dafawa da gwangwani na tuna ko kuma a ruwa a kowane cin abinci, yana sa ku gamsu, yana taimakawa hanji da Caloric burn suna girma ta hanyar kara karfin jiki, kara gilashin ruwan lemun tsami mara dadi a tsakar rana kuma zaka ga akalla kilo 6 a cikin wata daya har zuwa 9, gaisuwa

  24.   Criss launin ruwan kasa m

    Barka dai, shinkafa tana kitsa lokacin da kuka ci yalwa kuma kuka kiyaye rayuwa. Idan kuna yin wasu wasanni, kuna yin aikin motsa jiki kuma kuna iyakance adadin shinkafa zai iya ma taimaka muku rasa nauyi. Har ila yau, akwai hanyoyi da dama don shirya mini shinkafa.Ya fi kyau shinkafa a dafa ba tare da mai ba.

  25.   Damian m

    Barka dai, ni damiam, shinkafa da tuna suna da kyau amma dole ne ku hada shi da wasanni, kodai wasan motsa jiki ne ko kuma na cardio, tunda na ci hakan ne dan samun karin girman jiki.

  26.   kareem m

    Barka dai, ina so in sani idan za'a iya tuna tuna da gwangwani tare da mai tunda a inda nake zama baza ku iya samun tuna irin ta halitta ba

  27.   kareem m

    Ina son sanin ko wani zai iya amsa min wannan ...

    Shin ana iya sa gwangwani tare da mai? saboda inda nake rayuwa ba za ku iya samun na halitta ba ...

    don Allah a amsa answer

    godiya ga duka…