Yadda za a ƙirƙirar Shirin Gudun Abincin Daidaita Zuwa Aiki Tare Da Amfani da Menu na Nijeriya

Yawancin mutane sun daina yin cin abinci mai kyau domin suna rikita batun yadda za’a hada abinci na gida irin su eba ko amala cikin abincin su. Cin cin abinci mai kyau ba aikin tsada ba ne ta hanyar aiwatar da abincin Najeriya a cikin tsarin abincin ku nagari zai sa ku ci nasara mai cin nasara.

Don ƙirƙirar menu don mako ko wata, kana buƙatar fahimtar nauyin abubuwan gina jiki a ƙasa:

Carbohydrates

Su zama kyakkyawan tushen makamashi kuma ya kamata su sami kashi 60 cikin dari na abinci na mutum.
Sources na carbohydrate: Alkama, masara, masara, gero, hatsi, shinkafa, gari, taliya ko noodles, dankali, dankali mai dadi, yam, sukari, eba, amala da popcorn duk sune asalinsu na carbohydrate.

Vitamin

Akwai wadataccen bitamin da yawa a yau, amma ya kamata a mayar da hankalinka ga cin abinci na bitamin A, bitamin C, bitamin B, da bitamin D.
Sources na bitamin: Kwayoyin ganyayyaki (ugu), orange, sugarcane, pawpaw, kankana, tangerine da wasu ‘ya’yan itatuwa ne manyan tushen bitamin.

Ma’adanai
Ma’adinai na taimakawa tare da sakin makamashi daga kayan abinci, kuma suna hulɗa da gabobin don bunkasa girma. Alal misali, ƙarfin yana taimakawa da makamashi, yayin da alli na aiki zuwa kashi da haɓaka hakora amma mafiya muhimmanci a cikin abincin shine maidine, potassium, sodium, da dai sauransu.
Maganin ma’adanai: Milk, gishiri, jan nama, kifi, dankali, shinkafa da sauran abinci shine tushen ma’adanai.

Fats da ba a sani ba
Mutane da yawa suna kaucewa tunanin tunani suna haifar da kima, amma wannan ya nisa daga gaskiya. Kwayoyin lafiya ko wadanda aka samo daga asali masu kyau sune kayan abinci, nama, da kifi.
Fats da ba a sani ba sun tsara jiki ba, da shayar bitamin kuma taimakawa tare da jinkirin ragowar makamashi wanda yake cikakke ga masu gudu masu nisa.
Sources na ƙwayoyin da ba za a ƙinƙasa ba: Dabar Salmon, man zaitun, yalwata madara, avocado, man shanu, sardines da yawa.

Protein
Protein ya zo yafi daga nama, amma shawarwari na abinci sun nuna cewa zaka samu mafi yawa daga sautin nama. Suna taimakawa wajen bunkasa fata, gashi, da tsokoki.
Sources na gina jiki: Abincin, kifi, kwayoyi, qwai, wake, madara, naman alade, yoghurt suna da muhimmanci samfuran sunadarai masu samuwa.

Fiber
Wannan nau’in abinci mai gina jiki yana taimakawa wajen kiyaye ƙwayoyin cholesterol a cikin dubawa kuma yana taimakawa tare da narkewa da kyau.
Sources na abinci mai-fiber: Oatmeal, roughage na orange, kayan lambu, shinkafar shinkafa, banana, apples, mango, da dankali ne duk tushen tushen fiber.

Ruwa
Abincin Fizzy, kofi, shayi, da ruwan ‘ya’yan itace ba zai iya samar da irin wannan kyakkyawan ruwa ba. Shawarwarin yin amfani da ruwa shine akalla hu’u takwas a kowace rana don taimakawa wajen tsabtace jiki.

Shirye-shiryen cin abinci na daidaitaccen shiri na mako guda
Lahadi
Abincin karin kumallo: Gishiri mai yalwa, kayan lambu, kifi, abin sha da ruwa.
Abincin rana: Jollof shinkafa, plantain, nama / kaza a cikin barkono barkono da ruwa.
Abincin dare: Sweet dankali, kwai da kayan lambu da ruwa.

Litinin
Breakfast: Gurasa, man shanu, shayi da ruwa.
Abincin rana: Jollof spaghetti tare da kayan lambu da kaza / nama.
Abincin dare: Yam pottage da kayan lambu da kifaye.

Talata
Breakfast: Pancake, abin sha da ruwa.
Abincin rana: Eba / amala, miya (okro / lagida / dutse), nama / kifi da ruwa.
Abincin dare: Dankali na Irish (abin da aka gina), kifi da ruwa da ruwa

Laraba
Breakfast: Gurasa, sardine da ruwa
Abincin rana: Gishiri mai yalwa, miya (ma / egusi), shaki / nama da ruwa.
Abincin dare: Spaghetti da masara naman sa stew

Alhamis
Breakfast: Abincin kumallo, madara da ruwa
Abincin rana: Gurasa da wake da ruwa
Abincin dare: White shinkafa, kayan lambu miya, plantain da kaza

Jumma’a
Abincin karin kumallo: Gurasa, burodi, nama / kaza da ruwa
Abincin rana: Gishiri mai gwaninta tare da kifi mai shredded ko saki ko pomo, ruwa da apple
Abincin dare: Yam pottage tare da kayan lambu da nama / turkey

Asabar
Breakfast: Moi moi, pap, ruwa da kankana / abarba
Abincin rana: Yakin da aka yi, ruwa da kuma nase nsala
Abincin dare: Macaroni tare da kayan lambu mai gauraye, nama / kifi, ruwa da kowane ‘ya’yan itace.

Makullin yin cin abinci daidai yana hada kowane nau’i na abinci kamar yadda zai yiwu a cikin rana.

Maida martani

Please enter your comment!
Please enter your name here