Ana ƙara wayar da kan mutane game da mahimmancin abinci, an nuna cewa hanyar cin abinci tana da tasiri kai tsaye ga lafiyar mutane. Kowane mataki na rayuwa daban yake, kuma kowane ɗayan waɗannan matakan yana buƙatar buƙatun gina jiki daban-daban.
Ofayan waɗannan matakan a cikin rayuwar mutane duka shine neman ciki. Akwai wasu abinci waɗanda zasu iya taka muhimmiyar rawa a cikin wannan aikin, tabbatacce da mara kyau. Idan kuna shirin ciki, kada ku rasa waɗannan shawarwari akan abinci mai gina jiki.
Abincin da zai taimaka maka samun ciki
Duk lokacin da zai yiwu, yana da kyau mu fara cin abincin da zamu lissafa a ƙasa, wani lokaci a gaba. A cewar masana, zai yi kyau sosai fara shan su tsakanin watanni 3 da shekara daya kafin haka na samun ciki. Koyaya, waɗannan lokutan kimomi ne tunda dole ne ku tuna cewa duk mata basa ɗaukar lokaci ɗaya don samun ciki. Abu mafi mahimmanci shine kuyi shi da sauƙi, kuna jin daɗin wannan lokacin bincike cikin jituwa da abokin tarayya.
Abinci mai wadataccen ƙarfe
Jiki yana buƙatar isasshen adadin jajayen ƙwayoyin jini zuwa Kwayoyin cikin jiki suna karbar oxygen me kuke bukata. Don jajayen ƙwayoyin jini suyi aikinsu, suna buƙatar ƙarfe. Lokacin da kwayoyin jikin basu sami isashshen oxygen ba, garkuwar jiki tana lalacewa. A saboda wannan dalili, mutanen da ke fama da rashi ƙarancin ƙarfe, suna jin ƙarancin kuzari kuma suna fama da ƙarancin aiki.
Ga mata tsakanin shekaru 19 zuwa 50, yawan ƙarfe da ake buƙata a kullum shine 18 MG. Game da mata masu ciki, wannan adadin ya ƙaru zuwa 27 MG. Likitanku zai ba da shawarar ƙarin ƙarfe don a rufe bukatunku. Duk da haka, zaka iya samun baƙin ƙarfe a cikin abinci da yawaYi ƙoƙari ka saka su a cikin abincinka don tabbatar da cewa ka rufe duk sabbin buƙatun ka.
- Jan nama da farin nama
- Pescado
- Legends
- Qwai
- Naman sa hanta
- Soja
- Koren ganye
Don ƙarfe ya fi dacewa, hada wadannan abinci tare da wasu masu arzikin bitamin C, kamar su lemu, kiwi ko abarba.
Omega-3 mai kitse
Omega 3 yana da mahimmanci don daidaita garkuwar jiki, hormonal, da kuma kayan haihuwa, ovaries, da oviles da maniyyi. Omega 3 fatty acid kawai za'a samu ta hanyar abinci. Sabili da haka, ƙara yawan cin kifin mai wadataccen kitse. Ya kamata ka guji wasu manyan kifaye, domin suna dauke da sinadarin 'mercury', wanda ke matukar illa ga tayin.
- Tunawa mai haske
- Salmon
- Prawns
- Flax, quinoa, ko chia tsaba
- Walnuts
- Oats
Vitamin da antioxidants
Antioxidants suna taimaka wa kwayoyin kare kansu daga lalacewar mummunan sakamako. Bugu da kari, zinc inganta haɓakar testosterone a cikin maza da ƙwai a cikin mata. Sabili da haka, hada da abinci mai wadataccen bitamin da ma'adanai tare da babban abun cikin antioxidant a cikin abincinku. Daga cikinsu akwai bitamin A, C da E, selenium, zinc, copper ko manganese.
- Suman
- Kayan gyada
- Oysters
- Alkama yar ƙwaya
- Sesame
'Ya'yan itãcen marmari da kayan marmari sune abincin da ke samar da mafi yawan bitamin da kuma ma'adanai. A cikin waɗannan, zaɓi waɗanda suke da launuka masu ja, kamar su 'ya'yan itacen ja, strawberries, cherries, blueberries ko jan barkono.
Folic acid
Sinadarin folic acid inganta lafiyar maniyyi maza kuma yana taimakawa inganta kwayayen ciki na mace. Ta hanyar abinci ba zai yuwu a sami adadin da ake buƙata ba a wannan lokacin, saboda haka dole ne ku ɗauki ƙarin abin da likitanku zai rubuta. Kuna iya samun wannan bitamin na B a cikin koren kayan lambu, 'ya'yan itacen citrus, kwayoyi da kuma legumes.
Kayan lambu sunadarai
Irin wannan furotin yana da matukar alfanu ga haihuwa, zaka same shi a abinci irin su lentil, wake, goro ko tofu. Abincin mai wadataccen abinci inganta ingancin kwai, kar ka manta da sanya aƙalla 25% na waɗannan kayan cikin abincinku kowace rana.