Nasihu 16 don Yunkurin Gina Jiki

1. Ku ci 'ya'yan itace da kayan lambu 600 - 1200 kowace rana

Zaba daga nau'ikan daban daban da launuka na 'ya'yan itatuwa da kayan marmari. Ku ci babban salad a kowace rana.

: 'Ya'yan itãcen marmari da kayan lambu suna hana cututtukan zuciya da jijiyoyin jini, wanda ke haifar da mutuwar mata. Bugu da ƙari, waɗannan samfurori sun ƙunshi adadi mai yawa na bitamin, ma'adanai da sauran abubuwa masu amfani da kwayoyin halitta waɗanda ke rage tsarin tsufa na jiki.

2. Ku ci hatsin da ba a sarrafa shi

Ƙananan farin mirgina, hatsi da goge shinkafa, mafi kyau! Sauya su da gurasa mai launin ruwan kasa, taliyar alkama, shinkafa mai launin ruwan kasa da oatmeal na gargajiya - duk abin da muke buƙata shine kimanin gram 500 na waɗannan abincin kowace rana.

: Carbohydananan carbohydrates, waɗanda suke da yalwar hatsi waɗanda ba a tace su, su ne tushen tushen kuzari.

3. Sha a kalla kofi biyu na koren shayi a rana

Kuma a cikin kofi da baƙin shayi ya fi kyau ka rage kanka.

: Green shayi zakara ne a cikin kayan cikin katako, wanda ke “kiyaye” jiki, yana rage tafiyar tsufa.

4. Sha smoothie tare da berries

Sha gilashin Berry smoothie kowace rana.

: Berries wani ɗakin ajiyar antioxidants ne wanda ke yaƙi da masu kyauta.

5. Ku ci gram 200-300 na kifi da abincin teku a sati

A lokaci guda, gwada ƙoƙarin sarrafa menu ɗinka gwargwadon iko - gwada nau'ikan kifaye da dabbobi masu rarrafe a teku.

: kifi da abincin teku suna dauke da sinadarin omega-3 wanda ba shi da amfani, wanda ke da muhimmanci ga lafiyar zuciya da jijiyoyin jini, da kuma bitamin da ke rage tafiyar tsufa.

6. Kasa cin jan nama

Musamman naman alade, naman sa, naman sa da rago. Yawan al'ada bai wuce 500 g a mako ba.

: irin wannan naman a adadi da yawa yana ƙara haɗarin ɓarkewar ƙwayoyin cuta.

7. Ku ci abinci mai gishiri 150 g kowace rana

Waɗannan sun haɗa da kaza, turkey, ƙwai, legumes, da ƙananan cuku. Idan kuna motsa jiki da yawa, kuna buƙatar ƙarin furotin - a cikin adadin 1,2 - 1,5 grams kowace kilogram na nauyin jiki a rana.

: Protein yana da mahimmanci ga ci gaban tsoka da ƙarfi, kuma yawan shekarun mutum, yawancin protein yake buƙata.

8. Ƙananan kayan naman da aka sarrafa sun fi kyau.

Shirye-shiryen da aka shirya da tsiran alade masu ƙyalƙyali kayan adana abubuwa ne kawai, masu haɓaka dandano, kuma sun ƙunshi gishiri da yawa.

: Masu kiyayewa na iya zama sanadarin cututtukan carcinogens, kuma saboda yawan gishirin, abokan sausage na iya tsokano tashin hankalin.

9. A sha cokali 1 na man flaxseed a kullum

Ya kamata ya zama man budurwa, yawanci ana sayar dashi a shagunan sayar da magani. Kuna buƙatar adana shi a cikin firiji.

: Man flaxseed shine tushen tushen omega-3 acid, wanda ke rage tsufa.

10. Iyakance yawan bota

Yi amfani da man zaitun ko man canola don dafa abinci.

: a cikin man kayan lambu, ba kamar dabba ba, babu cholesterol, kuma maye gurbin na biyu da na farko yana rage barazanar kamuwa da atherosclerosis na zuciya da jijiyoyin jini.

11. Cin goro

Ku ci 'yar karamar hannu kowace rana.

: Kwayoyi suna da yawa a cikin antioxidants, da farko bitamin E da kitse mai ƙima.

12. Ku ci yogurt mara kitso don karin kumallo ku sha madara

Zabi yoghurts tare da bifidobacteria. Kuna buƙatar kimanin lita 0,5 na madara kowace rana. Zai fi kyau a sha shi bayan aikin motsa jiki.

: madara da abubuwan da suka samo asali ne na tushen furotin mai narkewa cikin sauƙi. Amma kula da kitsen abun ciki na samfurori - daidai, kada ya wuce 0,5-1%.

13. Gilashin giya daya a rana ba matsala.

Idan da gaske kana so, to zaka iya shan giya ko giya a rana. Amma ba ƙari!

: Yawan shan barasa yana rage haɗarin kamuwa da cutar siga irin ta XNUMX da cututtukan zuciya da ke tsakanin tsofaffi da tsofaffi.

14. Iyakance kayan zaki

Babu buƙatar barin kayan zaki gaba ɗaya, amma idan akwai, to mafi fa'ida - alal misali, ƙaramin duhun cakulan mai wadataccen flavonoids - suna da antioxidants masu ƙarfi. Ko kuma ɗan marshmallow - ga duk ɗanɗanonta, ba shi da maiko sosai.

: Carborates masu sauki suna haifar da zafin suga na jini, wanda yake cika fuka da ciki kuma yana iya haifar da ciwon suga na biyu. Bugu da kari, son kayan zaki wani karin nauyi ne da babu makawa.

15. Sha lita 1,5 na ruwa a kullum

Mafi kyawun zaɓuɓɓuka shine ruwa da koren shayi. Kofi da soda - mafi ƙanƙanta mafi kyau, suna dehydrate jiki kuma suna lalata jijiyoyin jini. Shan kofi na shayi na chamomile da dare zai taimaka muku shakatawa.

: sau da yawa ba mu ji ta hanya mafi kyau ba, saboda jiki ba shi da isasshen ruwa. Koyaya, ka tuna - a cikin adadi mai yawa, wannan koren shayi yana fitar da abinci daga jiki. Saboda haka, yana da kyau a kame shi da busassun fruitsa fruitsan itace, wanda ke biyan rashi na ma'adanai a jiki.

16. Kar a manta da kayan abinci masu gina jiki

A cikin yaƙi da shekaru, bitamin D da alli ba makawa. Yana da banbanci, amma gaskiya ne: tsufa da muke samu, haka muke buƙatar waɗannan abubuwan, waɗanda, ta hanyar, inganta haɓaka junan juna a cikin jiki.

: Yawancin mutane basu da bitamin D, wanda yake da mahimmanci ga lafiyar jijiyoyin jini. Ciumarin ƙwayoyin calcium hanya ce mai kyau don hana annoba ta farko lamba-osteoporosis. Tabletauki kwamfutar hannu 1 "Calcium + Vitamin D" kowace rana.

: 3 capsules XNUMX kowace rana tare da abinci.

: Man kifi shine tushen omega-3, adadin da ake buƙata wanda yake da wahalar samu, koda kuwa akwai wadataccen kifi da abincin teku a menu. Kuma sinadarin mai na omega-3 na taimakawa, musamman, don ya zama “mai hankali da nutsuwa.”

: 1-3 kwantena kowace rana.

: bifidobacteria yana daidaita aikin ciki da hanji, taimakawa hana rigakafin dysbiosis da rage haɗarin samun matsaloli tare da zuciya da hanyoyin jini.