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A cikin dogon lokacin hunturu mai duhu da lokacin bazara, galibi muna jin kasala da gajiyawa. Don dawo da ƙarfin ku, zaɓi abincin da ya dace.
Fitowa daga gado da safe abin alfahari ne, bude idanunku shine na biyu, kuma barin gidan gaba daya yayi daidai da cin nasara akan Duniya. Abokan aiki, abokai, har ma taurari suna korafin ɓarna lokacin da kawai suke son yin bacci. Me za a yi da wannan masifar? Na farko, ba shakka, barci daidai. Abu na biyu, yi ƙoƙarin “ci” kuzarin da ya ɓace. Amma tare da abinci masu dacewa, in ba haka ba muna fuskantar haɗarin cin wani abu dabam. Boca, misali.
Ya ƙunshi: bitamin A, B, C, E, P, calcium, magnesium, potassium, manganese, cobalt.
Menene amfanin: yana cika jiki da kuzari, yana kara juriyar jiki ga nau'ukan kwayoyin cuta daban -daban, yana motsa sha'awa.
Ƙimar kowace rana: rabin rumman, gilashin ruwan 'ya'yan itace.
Kamar yadda yake: ko dai a yanayin halitta kamar hatsi, ko a cikin ruwan 'ya'yan itace na halitta. Kuna iya yin miya, ƙara hatsi zuwa salads da kayan zaki.
2. Madarar madara
Ya ƙunshi: riboflavin (bitamin B2), alli, phosphorus da bitamin A, B, C, D, abubuwa masu alama (gishiri, jan ƙarfe, baƙin ƙarfe).
Menene amfani?: kyakkyawan tushen makamashi da jiki ke buƙata don duk aikin jiki, gami da riƙe ƙarfi gaba ɗaya.
Ƙimar kowace rana: gilashi.
Yadda ake sha: sabo ko zuba kan muesli, oatmeal da cornflakes.
3. Tea na ganye (ginger, mint, chamomile, lemon, rosehip)
Dauke: bitamin C, P, B1, B2, A, K, E, Organic acid, sodium, calcium, manganese, baƙin ƙarfe.
Menene amfanin: Kuna buƙatar ba wa jikin ku madaidaicin adadin ruwan da babu ruwan kafeyin don taimaka muku jin daɗi da kasancewa a faɗake.
Ƙimar kowace rana: 2 lita.
Yadda ake sha: kawai sabo ne.
Ya ƙunshi: bitamin C, E, B1, B2, B3, B6, carotenoids, macro- da microelements, acid 'ya'yan itace, pectins.
Menene amfanin: kyakkyawan tushen makamashi na halitta, yana dawo da ƙarfi bayan rashin lafiya da kuma lokacin aikin hankali.
Ƙimar kowace rana: 1/2 'ya'yan itace.
Kamar yadda yake: a cikin sabo juices da milkshakes.
5. Alkama ya tsiro hatsi
Dauke: bitamin E da B, baƙin ƙarfe, alli, phosphorus, magnesium.
Menene amfanin: taimako don gujewa canje -canje kwatsam a matakan sukari na jini kuma shine tushen madawwamin makamashi, yana taimakawa samar da lecithin, wanda ke ciyar da tsarin juyayi.
Ƙimar kowace rana: Nuwamba 100, XNUMX
Kamar yadda yake: a cikin asalin sa, saboda a yanayin zafi sama da digiri 40, abubuwa da yawa masu amfani suna lalacewa. Za a iya ƙara miya ko babban hanya minti ɗaya kafin a dafa abinci.
6. Alayyafo
Ya ƙunshi: latein, zixanthin, carotenoids, bitamin B1, B2, C, P, PP, K, E, sunadarai, carotene (bitamin A), amino acid.
Menene amfanin: yana kare kariya daga tsufa, yana ba da ƙarfi da kyakkyawan ƙwaƙwalwar ajiya.
Ƙimar kowace rana: Nuwamba 100, XNUMX
Kamar yadda yake: sabo ko tururi, tare da ɗan man zaitun ko kirim mai tsami.
7. Naman sa
Ya ƙunshi: furotin, bitamin na rukunin B, A, C, PP, potassium, baƙin ƙarfe, zinc.
Menene amfanin: yanayin tsarin jijiyoyin jini yana inganta, yana ba da ƙarfi, yana taimakawa wajen mai da hankali.
Ƙimar kowace rana: Nuwamba 100, XNUMX
Kamar yadda yake: a cikin tafasasshen tsari.
8. Almond
Ya ƙunshi: bitamin B2 (riboflavin), bitamin E, magnesium, calcium, zinc.
Menene amfanin: ya ƙunshi babban adadin antioxidants waɗanda ke yaƙar cututtukan zuciya, ciwon daji da bugun jini. Bugu da ƙari, yana da kyau kwarai, kodayake babban kalori ne, tushen makamashi.
Ƙimar kowace rana: Nuwamba 30, XNUMX
Kamar yadda yake: za ku iya sara goro kuma ku ƙara yogurt, gauraya da berries da oatmeal.
9. Ruwan teku
Ya ƙunshi: magnesium, iron, iodine, potassium, calcium, manganese, jan ƙarfe, phosphorus, fluorine, pantothenic acid, bitamin B2, PP, H, C.
Menene amfanin: saboda adadin pantothenic acid da ake buƙata, mutum baya jin gajiya, yana da sauƙin tsayayya da cututtuka da cututtuka daban -daban.
Ƙimar kowace rana: Nuwamba 100, XNUMX
Kamar yadda yake: ko dai a siffar da ake sayar da su, ko a cikin salati.
Ya ƙunshi: B bitamin, potassium, magnesium, phosphorus, chromium, baƙin ƙarfe, manganese, iodine.
Menene amfanin: yana ƙunshe da hadaddun carbohydrates, waɗanda a hankali ake shaƙe su kuma ana canza su zuwa makamashi, waɗanda za su kasance tsawon yini duka. A lokaci guda, baya ƙara ƙarin fam.
Ƙimar kowace rana: Nuwamba 60, XNUMX
Kamar yadda yake: a cikin hanyar porridge da safe.
11. Farin kabeji
Ya ƙunshi: bitamin C, B1, B2, PP, carotene, potassium, phosphorus, magnesium, calcium da iron.
Menene amfanin: yana yaƙi da gajiya da bacin rai, yana ƙarfafawa kuma yana tayar da zest na rayuwa.
Ƙimar kowace rana: Nuwamba 100, XNUMX
Kamar yadda yake: soyayyen a batter, tare da cuku miya, steamed.
12. Gwoza
Ya ƙunshi: betaine, folic acid, bitamin B, beta-carotene, bitamin C, baƙin ƙarfe, potassium, magnesium, phosphorus, sodium, zinc.
Menene amfanin: Saboda babban abun ciki na antioxidants, gwoza suna haɓaka kwararar jini, kyallen takarda sun fi oxygen, matakan makamashi suna ƙaruwa. Bugu da ƙari, fiber, carbohydrates da sugars na halitta suna ba wa jiki tushen da ba a katsewa na dogon lokaci.
Ƙimar kowace rana: 100-150
Kamar yadda yake: Boiled a salads - beets ba su rasa abubuwan gina jiki yayin jiyya.
13. Water
Ba zato ba tsammani amma gaskiya: ruwa yana ƙarfafawa. Bayan haka, yana shiga cikin dukkan matakai a cikin jiki, yana ba da musayar intracellular. A cikin jiki mai bushewa, duk matakan rayuwa na raguwa, wanda shine dalilin da yasa muke jin gajiya da gajiya. Bugu da ƙari, ta wannan hanyar za mu zama masu saurin kamuwa da cututtuka, ƙin jini da kuma yiwuwar thrombosis yana ƙaruwa.
Don haka, masana suna ba da shawara a sha ruwa a cikin ƙananan rabo a cikin yini don ruwa ya riƙa shiga jiki a kai a kai.
Asya Timina, Olga Nesmelova