Lafiyayyen Abinci a Tafiya

Babban korafin da muke ji game da tafi cin abinci shi ne cewa ba shi da lafiya; wannan na iya zama gaskiya, amma akwai zaɓuɓɓukan lafiya a can!

Idan kun kasance a waje ba tare da komai ba, akwai wasu zaɓuɓɓuka masu kyau banda salatin kawai.

Waɗannan su ne sauƙin sauyawa waɗanda zasu iya yin kowane abinci da ɗan ƙara lafiya.

1. Musanya soyayyen kaza da gasashen kaza.

2. Load da kayan marmari da kayan marmari! Idan babu kowa tare da takamaiman abincin ku, nemi su.

3. Zaba kayan gasa akan soyayyen.

4. Zaba ruwa, shayi mara dadi, madara, ko ruwan 'ya'yan itace 100% a matsayin abin sha.

5. Ka nemi biredi a gefen.

6. Madadin soyayyen dankali, nemi yanka na apple, salad din gefen, yogurt, ko makamancin haka.

7. ickauki abubuwa waɗanda ake yinsu da cikakkun hatsi, idan sun samu.

8. Idan baka da tabbas game da abin da zaka karba, duba bayanan kalori & sodium.

9. Idan kana cikin shakku, amshi saladon da fruita fruitan itace.

Idan kuna da lokacin tsara lokacinku daga gida ko hanyar tafiya da kuka yi a cikin mota, ga wasu zaɓuɓɓukan lafiya waɗanda za ku iya tattarawa don kasancewa a hannu. Kawai kama akwati & tafi. Wadannan kayan ciye-ciye suna dauke da kayan abinci masu gina jiki; furotin, fiber, da bitamin. Cikakken hatsi koyaushe shine mafi kyawun zaɓi akan hatsin da aka sarrafa kuma zai ba ku ƙarfi da yawa. Yi ƙoƙari ka guji abubuwan sarrafawa ko ciye-ciye tare da yawancin sugars da aka ƙara.

Abubuwa masu daidaito:Sanya abubuwa cikin jaka ɗaya ko ƙananan kwantena don sauƙaƙawa.

1. Kwayoyi

2. 'Ya'yan itacen da aka bushe

3. Granola ko sandunan granola

4. Cikakken hatsi / kwakwalwan kwamfuta

5. Man gyada ko kuma wata kwaya a kan biredi ko farfasawa

6. Clementine

Abubuwan sanyaya ruwa:Sanya abubuwa cikin jaka ɗaya ko ƙananan kwantena don sauƙaƙawa.

1. Cuku cuku

2. Turkiyya cubes ko gasasshen kaza

3. Inabi ko wani mai sauƙin kamuwa da fruitsa fruitsa kamar berriesa berriesa

4. Kayan lambu (kayan barkono mai kararrawa, seleri, karas, tumatir ceri)

5. Yogurt tubes maras nauyi cikin sukari

6. Pouches din applesauce mara dadi

Duk waɗannan za'a iya haɗa su don yara ma! Samun yara a kan tafiya da ƙoƙarin dafa abinci na iya zama mai wahala don haka kiyaye waɗannan nasihun a ranakun cewa yin odar abinci shine mafi kyawun zaɓi ga dangin ku.

-- Kelley Kocurek, RD Intern

—- Jade Mitchell, Mai koyar da abinci mai gina jiki