Masanin ilimin abinci mai gina jiki ya faɗi yadda za a inganta narkewa ta hanyar ɗan canza abinci.
Damuwa, gajiya, rashin barci, ciwon kai sune cututtuka na yau da kullum na mazaunan megacities. Don kawar da su, muna gudu zuwa kantin magani don maganin kwayoyi da nau'o'in kari daban-daban, ba tare da tuntubar likita ba kuma ba mu ci nasara ba.
A halin yanzu, amfani da kwayoyi akai-akai, musamman ba tare da dalili ba, na iya haifar da sakamako mara kyau - dysbiosis, zawo, rumbling, kumburi. Bugu da ƙari, rashin barci, migraines da sauran rashin sa'a sau da yawa suna bayyana saboda rashin abinci mai gina jiki da rashin aikin hanji.
Don haka ku ga likitan ku kafin ku ba da magani. A halin yanzu, masanin mu zai gaya muku kayan lambu da 'ya'yan itatuwa za su taimaka wa hanjin ku aiki.
Zucchini
Zucchini yana da yawa a cikin folate, kuma bitamin C da A, lutein da zeaxanthin sune phytonutrients masu kyau ga idanu kuma suna iya rage asarar hangen nesa da ke da alaka da shekaru. Bugu da ƙari, kayan lambu sun ƙunshi magnesium, potassium, calcium, iron, amino acid.
Ana amfani da wannan samfurin sau da yawa a cikin abinci don asarar nauyi. Zucchini yana ƙunshe da carbohydrates masu narkewa cikin sauƙi, don haka da sauri ya cika jiki. Sauƙaƙan ƙwayoyin carbohydrates masu narkewa kuma suna da amfani ta yadda ba sa cutar da mucosa na ciki da dawo da peristalsis na hanji.
Zucchini kuma yana da wadata a cikin fiber, wanda ke taimakawa wajen dawo da narkewa da kuma kawar da maƙarƙashiya. Bugu da ƙari, kwayoyin halitta a cikin zucchini suna aiki a matsayin aikin tsarkakewa ga jiki, kawar da gubobi da abubuwa masu guba.
Wannan samfurin yana da kyau a cikin zaɓuɓɓukan dafa abinci daban-daban: gasa, soyayyen, gwangwani, stewed da gasassu. Zucchini yana da kyau tare da sauran kayan lambu da kayan nama (naman sa, turkey, kaza).
Farin kabeji
Farin kabeji ya ƙunshi bitamin K, antioxidants, omega-3s. gram 100 na samfurin ya ƙunshi 10% na ƙimar yau da kullun na fiber da 77% na ƙimar yau da kullun na bitamin C.
Farin kabeji, kamar zucchini, yana taimakawa wajen fitar da guba. Bugu da ƙari, yana da kyau diuretic wanda ke taimakawa wajen kawar da ruwa mai yawa a cikin jiki, sabili da haka, daga wasu karin fam. Farin kabeji shine samfurin abinci: 100 g ya ƙunshi kawai 25 kcal. Kuma godiya ga babban abun ciki na fiber, farin kabeji yana da sauƙi don cikawa da kuma hana yunwa na dogon lokaci.
Fig
Ya ƙunshi yawancin bitamin - C, K, E, A, B bitamin (B1, B2, B3, B5, B6, B9), da fiber, calcium, zinc, magnesium.
Bitamin B suna taimakawa haɓaka metabolism. Kuma idan kuna kullum, sau 2-3 a mako, ku ci ɓaure, za ku iya inganta yanayin tsarin narkewa gaba ɗaya. Af, ɓaure ba kawai ya cece ku daga maƙarƙashiya ba, amma kuma yana taimaka muku da zawo.
Pear
Wannan 'ya'yan itace ya ƙunshi bitamin C, P, B, tannin, baƙin ƙarfe, phosphorus, fiber, potassium, magnesium.
Fresh pear ya ƙunshi fiber mai yawa, wanda ke rage matakan cholesterol kuma yana daidaita microflora na hanji. Idan kuna cin pears akai-akai, zaku iya inganta motsin hanji da rage yawan ƙwayoyin cuta.
Kuma bayan maganin zafi, alal misali, a cikin nau'i na compote, wannan 'ya'yan itace yana taimakawa wajen magance damuwa na hanji. Gaskiya ne, babu wata yarjejeniya game da halayen jiki ga compote ko ruwan 'ya'yan itace pear. Wasu ƙungiyoyin masu amsa sun ce bayan pear, zawo yana tsayawa, yayin da wasu, akasin haka, sun ce pear yana da kyau laxative.
Broccoli
Broccoli yana da wadata a cikin bitamin B9 da E, antioxidants, calcium, potassium, phosphorus, jan karfe, da kuma amino acid, omega acid.
Kuma wannan nau'in kabeji yana ƙunshe da furotin mai yawa (3 g a kowace g 100 na samfur). Abin da kuke buƙata ga waɗanda ke neman gina tsoka. Bugu da ƙari, broccoli kuma samfurin abinci ne (kawai 29 kcal da 100 g). Ta hanyar hada sunadarai da amino acid, broccoli yana taimakawa wajen hanzarta metabolism da rage nauyi. Kuma fiber na abinci yana wanke hanji. Af, broccoli da hanta suna taimakawa, saboda yana da kyau choleretic.
Beetroot
Wani ma'ajiyar kayan abinci. Beets sun ƙunshi pectin, ascorbic acid, fiber, magnesium, iron, manganese, boron, malic, citric da tartaric acid.
Kowane mutum ya san game da babban amfanin wannan tushen kayan lambu - beets suna da amfani sosai ga matsalolin hanji. Pectin da ke cikin samfurin yana hana ayyukan ƙwayoyin cuta na hanji kuma yana dawo da mucous membrane, yana rufe shi kuma yana kawar da kumburi. Fiber da Organic acid suna inganta motsin hanji da dawo da aikin sa.
Beetroot ana kiransa "antiseptik na halitta", wanda ke taimakawa tare da kumburin fata da mucosa na baki.
avocado
B bitamin, bitamin K, A, C, folic acid, calcium, potassium, sodium, jan karfe, phosphorus, aidin, kuma a cikin rabin avocado 30% na fiber na yau da kullun.
Masana abinci mai gina jiki sukan ƙara avocado zuwa abincin abokan cinikinsu, kuma ba wai kawai don samfurin yana taimakawa wajen rage nauyi da haɓaka metabolism ba. Avocado yana da kyau ga maƙarƙashiya da matsalolin ciki. Fiber na abinci a cikin abun da ke ciki na tayin yana inganta yanayin hanji, yana haifar da yanayi mai kyau don haifuwa na ƙwayoyin cuta masu amfani.
Masana kimiyya daga Washington sun gudanar da wani bincike inda ƙungiyoyi biyu na masu amsa suka shiga. Wata kungiya tana cin avocado kowace rana tsawon wata uku, rukuni na biyu kuma sun rayu ba tare da avocado ba har tsawon watanni uku. A farkon da kuma a karshen binciken, an gwada mahalarta gwajin jini, fitsari da kuma najasa. Sakamakon ya nuna cewa a cikin rukunin da ke cinye avocado, abun da ke cikin microbiota na hanji ya inganta sosai.