Qof kastaa wuu ogyahay carrada carrada iyo xaleefyada tufaaxa, laakiin waxaa jira waxyaabo aad u badan oo aad ku sameyn kartid cunnada khudradda cagaaran iyo khudradda! Haddii aad u adeegeysid cunto fudud nus maalin ama dugsi kadib, waxaad u isticmaashaa fursad ah inaad kor u qaaddo maalin kasta soo iibsiga carruurta. Waa inay qaataan ugu yaraan shan jeer maalintii. Cunto khafiif ah oo khudradda miraha ku jirta iyo dhirta ayaa ah dhadhan fiican, midab leh, waxayna ku jiraan waxyaabo fara badan oo fitamiino ah iyo antioxidants.
Qaar badan ayaa sidoo kale ku jira biyo si ay u caawiyaan ilmahaaga inuu sii joogo biyaha .
Khudradda Cagaaran ee Cunnooyinka
Si loo xiro cunnooyinka cunnooyinka ee carruurta, nafaqadu waxay inta badan kugula talineysaa inay xaddiddo cunto fudud oo kaliya ka hor cuna qabatooyinka kaliya. Haddii carruurtu gaajoonayaan, ma cabsan doonaan. Cunto qabow ama waqti kasta, u adeeg khudaarta cayriin ama si khafiif ah u caaroon kariimka ugu fiican ee caruurta iyo fududeynta diyaarinta. Ku dar ketchup, suugo soy ah, ama dufan yar-yar ama dhar xidhashada rafcaan dheeraad ah (iyo marmarka qaarkood, borotiinka dheeraadka ah). Ama, u adeegso xayawaanka caanaha leh guacamole, baba ghanoush, ama salsa-kuwani waa dip laga sameeyey wareegyada, sidaa daraadeed waxaad heleysaa laba mid!
Waxaad sidoo kale xoojin kartaa rafcaanka caruurta adoo jaraya khudradda qaababka jimicsiga. Ama u adeegso hab kale oo sahlan oo cusub, sida mashiinka muffin ama weel kale oo cufan leh. Ama u samee qaababka qaansoroobka, ama qaabab kale oo ka faa'iideysanaya midabada dabiiciga ah.
Khudaarta soo socota, gaar ahaan, waxay u muuqdaan inay kuxiran yihiin liisaska carruurta, ha noqoto mid caano ah ama khafiif ah loo kariyay:
- Karootada
- Celery
- Digirta sonkorta (ama digir barafaysan, sida ay tahay!)
- Digirta istiraatiijiga ah
- Khajaarka
- Meelaha basbaaska
- Brokoli
- Gawsoorka
- Grape ama yaanyada cherry
- Avocados
- Chips veggie (sida baradho macaan ama kale)
Cuntooyinka la cuno Miraha
Miro, midab leh midab leh ayaa badanaa ku dhufta caruurta! Iska ilaali borotiinka snack ama faakihaadka leh dufanka dufan-yar, jiis, ama subaga dhirta si kor loogu qaado qiimaha nafaqada iyo ka dhigo cunto fudud.
- Miraha cusub: tufaaxa, muuska, canab, beeraha, jiirka, fersken, malab, pear, liin, manger, clementines, grapefruit, qaraha, kiwi, cananaaska, cambe. Ku darso gebi ahaan, isku darka salad, ama qashinka iskuxirida shukulaatada bambada miraha (isticmaal qoryaha alwaaxa oo cidhib saar caarada fiiqan kahor inta u adeega caruurta yar yar)
- Miro qalalan: sabiib, Craisins, abrikot, maraqa, taariikhda; dhirta miraha laga sameeyo ama laga samaysto 100% miro (fiiri calaamadaha si taxadar leh, sida badan "macmacaanka miraha" iyo dhogorta leh badanaaba sonkorta iyo wax yar oo ka mid ah nafaqooyinka laga helo miraha oo dhan, waxaad sidoo kale ka saari kartaa mirahaaga)
- Miraha la qalajiyey
- Miro qasacadaysan oo ku dhex jira biyo ama sharoobada iftiinka: fersken, cananaaska, isteroberi, mangotooniga; ama tufaax (mar kale, si taxaddar leh u hubi calaamadaha si aad uga fogaato sonkorta lagu daray)
- Miro la barafeeyey: Isku dar labanimada caanaha dufanku yar yahay ama caano fadhi; ku sii caleemaha iyo xabagta qaraha qaboojiyaha qaboojiyaha xawaare qaboojiyaha leh maalmo kulul
- 100% casiir khudradda ama casiir la qaboojiyey (kuwaasi waxay ka kooban yihiin fiber ka yar miraha oo dhan, laakiin waxay bixiyaan faa'iidooyin nafaqo leh)
Xusuusnaanta Amniga: Xusuuso in farqiga weyn ee khudradda cagaaran, khudaarta cagaaran iyo miraha ay noqon karaan halis duufsan. Isticmaal taxaddar markaad u adeegeyso caruurta ka yar 5. Si aad u yar u googo ama khafiif ah si aad u jilciso, ka dibna qabow kahor intaadan adeegin.