A farkon karatun wani sabo ya yadu a kasarmu. A cikin wata makaranta a kudancin Spain, inda aka bar su ba tare da mai dafa abincin da suke da shi ba, Abubuwa 300 daga sanannen gidan abinci mai saurin abinci aka yiwa yara. Ya kasance "mafita" mai ban mamaki wanda za'a warware idan an sanar da iyaye ko malamai a lokacin da ya dace.
Don kwanakin da suka biyo baya, an yi hayar sabis na kamfanin ba da abinci, amma iyayen ba su gamsu ba; sun gwammace su ci gaba da hidimar abinci ta "gida" kuma ba su nemi abincin da aka riga aka shirya ba. A cikin ƙasashe da yawa yara suna ɗaukar abincin da aka shirya daga gida a cikin akwatin abincin rana. Akwai ainihin ayyukan fasaha akan intanet. Amma barin ban sha'awa, bari mu tafi muhimmin abu: ƙimar abinci mai gina jiki. Bari mu ga abin da ya kamata mu saka a cikin akwatin abincin rana don yaranmu su sami abinci sosai.
Cikakkun carbohydrates
Zamu iya samun su a cikin cikakkun hatsi, cikakkun hatsi, kayan marmari masu ƙyama da abinci mai cike da fiber. Suna da fa'ida sosai ga tsarin narkewa, amma kuma bayar da jinkirin sakin makamashi. Wannan yana taimakawa wajen kula da jin cikewar tsawon lokaci, gujewa cin abinci tsakanin abinci. Yana da matukar mahimmanci ga kowa, ko suna cikin makaranta ko a'a.
Amintaccen
Zasu iya bambance tsakanin na asalin dabbobi ko asalinsu. Idan muka zabi wadanda suka samo asali daga tsirrai, misali kamar legati misali, ya kamata mu hada su da hadadden carbohydrate don samun cikakkun sunadarai. Koyaya, an nuna cewa ba lallai ba ne a cinye su a lokaci guda, don haka muna da ƙarin ra'ayi game da abincin dare. Idan za mu cinye sunadarai na asalin dabbobi, koyaushe mafi kyawun asalin halitta da farin nama, dafa shi a kan gasa ko a murhu.
Verduras
Mafi kyau mafi kyau kuma idan basu da kyau ta wannan hanyar, mafi kyau steamed. Handfulaɗan kayan lambu da aka saka a kowane irin abinci zai ba mu ma'adanai da bitamin cewa ba zamu iya samun su a cikin sunadarai ko wasu nau'ikan carbohydrates ba.
Fruit
Yana da kyau a dauki 'ya'yan itace guda 2 a rana. A matsayin shawarwarin, Za'a fi cin 'ya'yan itace mafi kyau a waje da babban abinci saboda yawan kayan fructose. Fructose shine sugar cewa alamar glycemic a cikin jini zata tashi, tare da "hadari" mai zuwa wanda jiki zai nemi karin abinci. Maimakon ƙara shi a akwatin abincin rana na babban abincin, bar shi don tsakiyar safiya da / ko abun ciye-ciye, mafi ƙarfi fiye da na juices.
Wasu haɗuwa
- Salatin shinkafa mai ruwan sanyi tare da kayan lambu mai daɗaɗhi, daɗin ƙanshi na ƙanshi da kayan zaki na zaɓi.
- Lentils tare da quinoa, dafaffen hake tare da gasasshen dankalin turawa da kayan zaki na zahiri (a wannan yanayin zan ci lemu don shan ƙarfen a cikin lentil)
- Dukkanin alkama carbonara taliya tare da namomin kaza, gasassun kayan marmarin seitan wanda aka kawata shi da kayan lambu mai daushi da kuma kayan zaki na zahiri.
Kamar yadda kake gani, a cikin zaɓuɓɓuka 3 mun ɗauki hadadden carbohydrates, sunadarai. kayan lambu da kuma 'ya'yan itatuwa lokaci-lokaci. Abu mai mahimmanci shine samun babban ra'ayin a bayyane kuma hada shi gwargwadon ranar ko sha'awar dazamu dafa. Don koyaushe sha ruwan ma'adinai na halitta, soda na dauke da yawan suga ko kayan zaki.
Changesananan canje-canje a cikin abincin suna sananne a cikin dogon lokaci; yana da kyau a koyawa yaran mu cin abinci mai kyau daga farko.