Mafi kyawun Abincin ganyayyaki
 

Ya bayyana cewa don lafiya da farin ciki, mai cin ganyayyaki baya buƙatar sosai - don haɗawa cikin abinci na abinci, haɗuwa da abin da zai ba shi damar samar da kansa da bitamin da ake buƙata da microelements a cikin adadin da ya dace. Bugu da ƙari, yawancin su koyaushe suna hannu. Abin sani kawai ba kowa ya san cewa suna da irin waɗannan abubuwan ban mamaki ba.

 

Me yasa su?

Meatin nama, madara da ƙwai, mutum ba tare da sani ba ya hana kansa muhimman abubuwa 6:

 
 
  • ;
  • ;
  • ;
  • ;
  • ;
  • .

Ba lallai ba ne a faɗi, gaba ɗaya jikinsa yana fama da wannan. Bayan haka, furotin shine ainihin kayan gini wanda ke tallafawa ƙwayar tsoka, yana taimakawa ƙarfafa rigakafi da daidaita hormones. Rashin sa yana shafar ba kawai yanayin lafiyar gaba ɗaya ba, har ma da yanayin fata, gashi da ƙusoshi. Ironarfe wani sinadari ne wanda yake shafar matakin haemoglobin kuma, sakamakon haka, juriya ga cuta da damuwa.

Alli shine lafiyar hakora, ƙasusuwa da ƙusoshin, kuma zinc shine lafiyar fata da gashi, tare da tabbatar da ƙarfin garkuwar jiki da kuma samun ƙoshin lafiya. Vitamin B12 mahalarci ne a yawancin matakai: hematopoiesis, rabe-raben kwayar halitta, kirkirar kwarin myelin na jijiyoyin jijiyoyi, ba tare da an lalata su ba kawai, hadawar amino acid, da sauransu. Vitamin D ba wai kawai rigakafin rickets bane , amma kuma kariya daga mura da ciwon daji.

Tabbas, dukkansu ana samun su a cikin abinci na “masu cin ganyayyaki”, kodayake wani lokacin a ƙananan ƙananan. Don kare kanka a wannan yanayin, ba tare da cin amanar abubuwan da kuka gaskata ba, kuna iya yin tunani mai kyau game da abincin.

Babban Abincin Abincin 10

  • , ko cuku soya Ya ƙunshi kusan g 8 na furotin don kowane nauyin 100 g kuma ya dace don shirya kowane irin jita-jita, gami da salads, stew da cutlets. Hakanan yana dauke da zinc, iron, calcium, omega-3 fatty acid da kuma bitamin D.
  • Hummus shine mai saurin ɗanɗano kaji tare da man zaitun, lemun tsami ruwan 'ya'yan itace da kayan yaji. Tushen furotin, fiber, kitsen mai mai kyau, alli, baƙin ƙarfe, tutiya, fure da magnesium.
  • Seitan, ko "naman ganyayyaki". Akwai kusan 100 g na furotin a cikin 75 g na samfurin. Ari da shi, ya ƙunshi zinc, ƙarfe, jan ƙarfe da sauran abubuwan alamomi, saboda haka yana daga cikin wasu abincin, misali.
  • Kwayoyi Cin dan kadan na goro a kowace rana, zaka iya shayar da jiki ba kawai tare da furotin ba, har ma da zinc, magnesium, omega-3 fatty acid, iron, folic acid, bitamin E.
  • (man gyada) 100 g na samfurin ya ƙunshi 25 g na furotin, da kuma babban adadin magnesium, potassium, bitamin da fiber.
  • 'Ya'yan sunflower, sesame, poppy seed. Sun ƙunshi furotin na 18 - 25 na kowane 100 g na samfurin, da baƙin ƙarfe, zinc, jan ƙarfe, magnesium, bitamin B.
  • lentils sune tushen furotin, fiber mai narkewa, ƙarfe, bitamin B da fure.
  • Koren ganye - alayyafo, broccoli, gwoza da kale. Sun ƙunshi furotin, fiber, antioxidants, alli, folic acid.
  • Protein Akwai g g 100 kawai a cikin g 2 na 'ya'yan itacen, amma, ya ƙunshi wasu abubuwa masu amfani - baƙin ƙarfe, alli, magnesium, iodine, boron, bitamin A, B, C, K, PP. Sabili da haka, koyaushe yana da matsayi na musamman a cikin abincin masu cin ganyayyaki, musamman tunda ya dace da ɗanɗano na jita-jita iri-iri.
  • Quinoa (quinoa) - da zarar wannan samfurin ya shiga saman ashirin a duniya. Kuma wannan ba abin mamaki bane. Ya ƙunshi g g 14 na furotin don kowane 100 g, da baƙin ƙarfe, fiber, alli, potassium, magnesium, zinc da carbohydrates.

Manyan abinci 11 tare da baƙin ƙarfe

  • 'Ya'yan itacen da aka bushe. Baya ga baƙin ƙarfe, suna ɗauke da alli, jan ƙarfe, magnesium, potassium, sodium, phosphorus, bitamin A, B, C.
  • Yana kuma dauke da sinadarin antioxidants, folic acid, fiber da bitamin.
  • Suman tsaba - kaɗan daga irin waɗannan kwayayen sun ƙunshi kashi 5% na yawan ƙarfe na yau da kullun, da zinc da sauran abubuwan alamomin. Kuna iya amfani da su maimakon abun ciye-ciye ko matsayin wani ɓangare na sauran jita-jita. Akwai ra'ayi cewa haɗuwa da zuma suna da amfani musamman.
  • Beets - suna ƙunshe da abubuwan gina jiki da yawa, gami da baƙin ƙarfe, alli, folic acid, manganese, da antioxidants. An san cewa tsoffin Romawa suna amfani da gwoza don warkar da raunuka, kawar da zazzaɓi da maƙarƙashiya, amma a yau ba makawa don daidaita hawan jini da rage ƙarfi.
  • Cikakken taliyar alkama (taliya, taliya). Daga cikin wasu abubuwa, yana dauke da sinadarin potassium, magnesium, calcium da yawancin carbohydrates, wanda ke wadatar da jiki da kuzari da kuma bada dadewa na wadatar jiki.
  • Thyme. Wani yaji tare da ban sha'awa mai ɗanɗano mai lemun tsami wanda zai iya canza jita-jita da yawa, kuma, a haɗe, kyakkyawan tushen ƙarfe.
  • Brown Shinkafa kayan aiki ne da ake amfani dashi a yawancin abinci a duniya. Tana da wadataccen ƙarfe da zare, saboda haka yana ciyar da jiki sosai kuma yana tsaftace shi, kuma yana taimaka masa yaƙar gajiya.
  • Suna cewa idan ka fara yininka da oatmeal, zaku iya mantawa da rashin ƙarfe, musamman tunda yana ƙunshe da wasu abubuwa masu amfani, ciki har da zinc, magnesium, phosphorus, bitamin na rukunin B, E, PP.
  • plum ruwan 'ya'yan itace Wataƙila ɗayan mafi kyawun tushen ƙarfe. Bugu da kari, tana dauke da sinadarin bitamin C da kuma sinadarai masu dauke da sinadarai, don haka ana ba da shawarar a sha shi idan akwai karancin jini, ko karancin jini.
  • dankali. Wanene zai yi tunanin cewa ban da baƙin ƙarfe, zare da ƙwayoyin cuta, suna ƙunshe da bitamin C, potassium, calcium, boron, manganese da magnesium. Gaskiya ne, a ƙananan ƙananan yawa kuma galibi a cikin jan tubers, musamman a cikin kwasfa.
  • Duhun cakulan. 100 g ya ƙunshi har zuwa 35% na yawan ƙarfe na yau da kullun.

Manyan abinci guda 8

  • Duhu koren kayan lambu kayan adana kayan abinci.
  • Tofu
  • - babban abun ciye-ciye da ƙari mai daɗi don kammala abinci. Handfulaya daga cikin goro ya ƙunshi har zuwa 175 mg na alli, kazalika da phosphorus, magnesium, potassium da bitamin E. Ba makawa ga gajiya, ɓacin rai, ƙaura da rashin bacci.
  • Hatsi. Kusan dukkanin hatsi suna cikin alli da bitamin D.
  • Blackberry. 1 dinka na 'ya'yan itace ya ƙunshi har zuwa 40 MG na alli, kazalika da potassium, magnesium, phosphorus, ƙarfe, manganese, bitamin A, B, C, E, K, PP.
  • Lemu A cikin 'ya'yan itace 1 - har zuwa 50 MG na alli, da magnesium, phosphorus, potassium, bitamin A, B, C, PP.
  • Yi imani da shi ko a'a, 100 g na samfurin ya ƙunshi kimanin 1000 MG na alli. Ana iya ƙara shi a cikin jita-jita da kuka fi so, gami da kayan zaki.
  • Kayan kafa 100 g ya ƙunshi har zuwa 160 MG na alli, dangane da nau'in su.

Manyan abincin zinc guda 10

  • Alayyafo.
  • Properties Abubuwan warkarwa na wannan samfurin almara ne, kuma da kyakkyawan dalili. Ya ƙunshi adadi mai yawa na abinci, gami da tutiya, don haka kuna iya amintar da shi cikin abincinku na yau da kullun.
  • Gyada, amma, saboda rashin sa, sauran kwayoyi sun dace.
  • Duhun cakulan. Ofaya daga cikin mafi kyawun tushen zinc da kyakkyawan yanayi. Wannan kawai saboda yawan abun cikin sukari a cikin abun, ana buƙatar amfani dashi cikin matsakaici.
  • Brown shinkafa
  • Namomin kaza, musamman boletus, boletus, chanterelles. Bayan zinc, sun hada da manganese da jan karfe.
  • Currant, wanda kuma ya ƙunshi bitamin C cikin adadi mai yawa.
  • Gwanin Brewer da mai yin burodi shine tushen tutiya da baƙin ƙarfe.
  • Ya ƙunshi zinc, alli, sodium, potassium, iron, duk muhimman amino acid, bitamin A, B, C.
  • Kifi da abincin teku. Ana ɗaukar su mafi kyawun tushen tutiya, sabili da haka, likitoci ba sa ba da shawarar a ba su har ma ga masu cin ganyayyaki kawai.

Mafi Kyawun Abincin B12

Duk da cewa buƙatar bitamin B12 karami ne (kawai 3 MG kowace rana), rashinsa yana haifar da ci gaban cututtuka masu tsanani na tsarin zuciya da jijiyoyin jini. Bugu da kari, karancinsa yana yin illa ga rigakafi, kwakwalwa da hanta aiki. Masu cin ganyayyaki na iya samun shi daga abinci mai waken soya, ganyen tsire-tsire, gami da saman radishes ko karas, koren albasa, alayyaho, kwayoyin cuta na alkama, da abincin kiwo. Ga masu cin ganyayyaki iri ɗaya waɗanda suka yi watsi da ƙarshen, likitocin sun ba da shawarar kula da ƙwayoyin bitamin tare da abubuwan da ke ciki. Gaskiya ne, suna buƙatar zaɓar su kawai tare da likita.

Manyan Abincin Vitamin D guda 5

  • Namomin kaza.
  • da kuma orange ruwan 'ya'yan itace
  • Man waken soya.
  • Abincin kiwo. Baya ga bitamin D, suna dauke da alli da furotin.
  • Suna kuma dauke da iron, manganese, zinc, bitamin A, B, E.

Idan na takaita dukkan abubuwan da ke sama, Ina so in mai da hankali kan gaskiyar cewa nitsar da wani abu na bitamin ko wata alama a cikin samfurin ya ta'allaka ne kawai ga nau'inta, har ma da ingancin kasar da ta tsiro a kanta (idan akwai ), da kuma matakin maganin zafi. Kasancewar sauran abubuwan alamomin, waɗanda suke da mahimmanci don cikakken haɗuwarsu, yana da mahimmanci. Misali, idan ya zo ga baƙin ƙarfe, wanda ya fi dacewa cinyewa tare da bitamin C.

 

Amma wannan ma yana da fa'idarsa. Bayan duk wannan, duk abin da kaddarorin warkarwa suka danganta ga waɗannan abubuwa, dukkansu suna da amfani ne kawai idan akwai matsakaicin ci a jiki. Babban misali na wannan shine tutiya, wanda a cikin adadi mai yawa, rashin alheri, yana haɓaka rawan ƙwayoyin kansar. Sabili da haka, yana yiwuwa kuma ya zama dole a waiwaya baya ga shawarwari da shawarwarin masana ilimin gina jiki. Amma mafi kyawun tabbaci na daidaitaccen abincin da aka tattara ya zama mai ƙoshin lafiya da ƙoshin lafiya!

Tabbatar da la'akari da su kuma kuyi farin ciki!

Karin labarai kan cin ganyayyaki:

Leave a Reply