A cikin kaka, samar da bitamin a zahiri yana bushewa: yawancin samfuran lafiya sun ƙare, yawancin carbohydrates masu nauyi sun faɗi cikin faranti. Don ba da ƙarfi, ba don samun kiba mai yawa ba kuma ku guje wa damuwa na kaka, bi waɗannan ka'idoji:
1. Ra'ayin cewa da farkon kaka kuna buƙatar haɓaka abubuwan kalori na abincinku ba gaskiya bane. Yi ƙoƙarin motsawa sosai maimakon cin abinci mai nauyi.
2. Takeauka a matsayin tushen abincinku 'ya'yan itatuwa da kayan marmari, zai fi dacewa rawaya da lemu. Waɗannan su ne kabewa, karas, persimmons, lemun tsami, 'ya'yan itacen citrus. Kula da kabeji - stewed ko sauerkraut. Kar a manta game da madarar da aka ƙera - cuku gida, kirim mai tsami da kefir.
3. Barin lafiyayyen porridge don karin kumallo ko abincin rana - zai samar da isasshen carbohydrates don makamashi. Ba da fifiko ga buckwheat, shinkafa da oatmeal.
4. Tushen kyakkyawan hadewar abinci shine abinci mai gina jiki. Raba abincinku cikin abinci 6 kuma kada kuyi kwazazzabo a cikin dare.
5. Saboda rashin hasken rana, kaka yana rage matakin serotonin a jikin mu sosai. Kada kuyi kanku akan cakulan don sake cika murhunku na farin ciki, amma ku ɗan share lokaci a waje yayin rana.
Waɗanne abinci za su yi amfani a kaka?
Suman ita ce sarauniyar kakar. Wannan Berry tana cike da kwalliya, har ma a farashi mai ɗanɗano. Ana iya amfani da kabewa don yin “jita-jita 3 da compote” - miya, hatsi, kayan zaki, da ruwan 'ya'yan itace. Kabewa tana da wadataccen carotene kuma yanada narkewar abinci sosai.
Barkono mai kararrawa ya dace da kabewa - ƙusa na tebur. Ana iya gasa shi, soyayye, cusawa da gwangwani. Barkono barkono yana da yawa a cikin bitamin C da A - yana yaƙi da mura na yanayi da taimakawa gaɓoɓin gashi da farce.
Kankana cike da fructose da glucose - aljanna don rasa nauyi tare da haƙori mai daɗi. Kankana tana ɗauke da bitamin na rukunin B, C, folic acid, fiber, yana taimakawa “juye” jiki, amma a kula - yana sanya damuwa sosai akan kodan!
Zucchini, kodayake ba sabon abu bane a cikin kaka, har yanzu zai tsawaita ɗanɗano na bazara kuma ya tallafa muku da bitamin. Ƙananan kalori, ba makawa ne a zahiri komai: a cikin miya, da cikin jita-jita na gefe, da cikin kayan gasa. Zucchini zai taimaka rage kumburi.
Tuffa suna da ceto ga waɗanda suka saba da ciye-ciye. Dukansu suna jurewa kuma suna ɗanɗana daɗi, kuma suna shagaltar da tunani game da abinci. Ari da, babban tushen fiber ne, wanda zai taimaka maka kiyaye ciki da hanjinki suyi aiki.
Alayyafo yana da wadata a cikin bitamin A, B2, B6, H (biotin), C, K, folic acid, calcium, potassium da magnesium - dukan multivitamin! Ya ƙunshi furotin da yawa, yana da tasiri mai kyau akan metabolism, yana daidaita tsarin narkewa kuma yana rage gajiya.
Figs sune tushen potassium, jagora a cikin abun cikin sa. Ana iya cin ɓaure don kayan zaki kuma ana amfani da wasu manyan darussan. Hakanan ɓaure yana ɗauke da carotene, furotin da baƙin ƙarfe don lafiyar ku.
Zama lafiya!