Contents
Rashin nauyi har zuwa kilogiram 12 cikin makonni 4.
Matsakaicin abun cikin kalori na yau da kullun shine 970 Kcal.
Gashi ya rabu, ya karye, ya fa'di, kuma kamannin su sun bar abun so? Tabbas, amfani da kayan kwalliya masu kyau, kwalliya da sauran kayan shafe shafe don gashi da kwalliya yana da matukar mahimmanci. Amma tare da cin abincin da ba daidai ba, zai yi wahala sosai don cimma nasarar da ake buƙata. Idan ka gano cewa, duk da kokarinka na inganta yanayin gashin ka, bakaji dadin hakan ba, yana iya zama mai kyau a sake laakari da yanayin cin abincin ka. Bari mu kalli abincin gashi na musamman.
Abubuwan buƙatun abinci don kyawun gashi
Gabatar da manyan samfuran 10 don inganta lafiyar gashi da bayyanar. Yi la'akari da idan abinci masu zuwa sun isa a cikin abincin ku. Idan amsar ita ce a'a, gyara menu na ku da wuri-wuri.
Fish
Naman mazaunan tekuna (musamman daga dangin salmon) yana da wadataccen sinadarin omega-3 mai yawan kitse, wanda ke ba wa jiki madaidaicin kitse, wanda kuma wajibi ne don fatar kan mutum. Tare da rashin waɗannan abubuwan, fata na iya bushewa, kuma gashi - ya ɓace kuma ya bushe. Bugu da ƙari, kifi shine kyakkyawan tushen furotin. Hakanan yana ƙunshe da yawancin bitamin B12 da baƙin ƙarfe, waɗanda ke ciyar da gashi kuma suna taimakawa ƙarfafa shi. Idan kun kasance masu cin ganyayyaki kuma ba sa cin kifi, ana ba da shawarar ku haɗa cikin abincinku na yau da kullun aƙalla cokali ɗaya na man kayan lambu (mafi kyau duka, flaxseed). Kuna iya yin salati tare da shi. Babban abu shine kada a sanya mai don zafi magani.
Kayan lambu
Gashi yana buƙatar abubuwan da ke cikin adadin da ake buƙata a cikin ganyayyaki da koren kayan lambu (alayyafo, broccoli, beetroot, da sauransu). Sun ƙunshi bitamin A da C, waɗanda ke taimaka wa jiki samar da sebum. Yana taimakawa don guje wa bushewar fatar kai kuma yana aiki azaman kwandishan na halitta don gashi. Dark kore kayan lambu samar da jiki tare da musamman babban adadin amfani da baƙin ƙarfe da alli.
bugun jini
Wake (wake, lentil da sauransu) suna taimakawa wajen karfafa gashi saboda abinda yake cikin sinadarin zinc, iron, biotin, wanda karancinsa yakan zama sanadiyar karyewar gashi. Don lafiyayyen gashi, yawancin masu ilimin abinci mai gina jiki suna ba da shawarar shan kofuna 2 na wake ko kuma wake a mako-mako.
kwayoyi
Tabbatar kun haɗa nau'ikan goro a cikin abincinku. Kowane ɗayan nau'ikan wannan kyauta na halitta yana da wani amfani kai tsaye don layin gashi. Misali, goro na Brazil yana daya daga cikin ingantattun hanyoyin samun sinadarin selenium, wanda duka yana inganta yanayin fatar kan mutum kuma yana baiwa gashi karfi. Walnuts suna da wadataccen ƙwayoyin mai na omega-3 (wato alpha lipolenic acid). Almonds da cashews suna da yawa a tutiya, rashi kuma shine sanadin rasa gashi.
Nama kaji
Turkiya da filletin kaza sune tushen abubuwan gina jiki wanda ke taimakawa wajen karfafawa da hanzarta ci gaban gashi. Idan babu wadataccen furotin a cikin abinci, gashi yakan yi rauni kuma ya zama mai laushi. Kuma tare da dogon rashi na furotin a cikin menu, sun zama mara kyau kuma sun rasa launi. Naman kaji an fi girmama shi musamman don samar da furotin da yake dauke da shi.
qwai
Qwai kaza na dauke da sinadarin biotin da bitamin B12 - kayan abinci masu kyau wadanda ke taimakawa karfafa gashi da inganta tsarinta.
kawa
Waɗannan suna kula da abinci daidai gwargwado godiya ga kasancewar zinc a cikinsu, wanda shine maganin antioxidant mai ƙarfi. Tabbas, ba kowa bane galibi zai iya haɗa kawa a cikin abincin su. A wannan yanayin, ana iya cika rawar da suke takawa, musamman, ta raunin nama da rago.
Dukan hatsi
Gurasar hatsi da irin wannan hatsi ana wadata ta da yawancin ma'adanai da bitamin, waɗanda kuma ke ba da gudummawa sosai don ƙarfafa gashi. Wannan yana faruwa ne saboda kasancewar ƙarfe, bitamin B, zinc a cikinsu.
Kiwo da kayan marmari mai tsami
Wadannan samfurori (musamman yoghurt na halitta da madara) suna da kyau masu samar da calcium, ma'adinai mai mahimmanci don ƙarfafa gashi da haɓaka haɓakar gashi. Casein da whey, waɗanda ke cikin madara, ana kuma ɗaukar abubuwan gina jiki masu mahimmanci. Kuma idan kun ƙara goro, za ku sami abun ciye-ciye mai daɗi da lafiya.
Karas
Wannan kayan lambu yana da wadataccen bitamin A, wanda, baya ga fa'idodin lafiyarsa gaba daya, yana da matukar mahimmanci don kiyaye lafiyar fatar kai. Kuma, kamar yadda kuka sani, mafi koshin lafiya fata, shine mafi kyawun yanayin gashi. Ku ci karas a cikin tsarkakakken tsari, hada a cikin salads. Sauya shi sau da yawa don adana ƙarin abubuwan gina jiki a ciki.
Kuna iya ƙara wannan jerin tare da wasu samfurori masu amfani: hatsi iri-iri, busassun 'ya'yan itace, kayan lambu, 'ya'yan itatuwa da ganye.
Amma kamar yadda ba zai yiwu ba, ya kamata ku ci wadannan abinci (ko ya fi kyau a cire shi gaba ɗaya daga abincin, aƙalla na wani lokaci):
- kayan gasa da kayan gari mai zaki;
- nama mai mai da cuku mai yawa;
- soda (har ma da ƙananan kalori);
- biredi iri iri da mayonnaise;
- kofi mai baƙar fata da shayi mai ƙarfi;
- abubuwan sha;
- samfurori da aka kammala;
- abincin gwangwani;
- abinci iri-iri daban-daban;
- kayan zaki (idan kana so, a wani lokaci zaka iya barin kanka karamin adadin marmalade, marshmallow, cakulan mai duhu, zuma da jam).
Yana da kyau a ci sau biyar a rana ba yawan cin abinci ba. Yaya za ku ci a kan abincin gashi ya rage naku. Duk ya dogara da halaye na jiki da manufofin abinci. Tabbas, idan kuna son rasa nauyi, ya kamata rage abinci ya kasance cikin adadin kuzari. Amince, a lokaci guda inganta bayyanar da yanayin gashinku da zubar poundsan ƙarin fam yana da kyau sau biyu.
Wajibi ne a yi amfani da wadataccen ruwa mai tsafta, rashinsa kuma yana iya ɓatar da kamannin gashinku. Arancin ruwa - aƙalla gilashi takwas a rana - yana motsa yanayin jini yadda ya kamata a cikin gashin gashi da kuma isar da kayan abinci masu mahimmanci a gare su. Hakanan zaka iya shan koren ganye da ganyen shayi, zai fi dacewa ba tare da sukari ba, zaka iya ƙara musu ɗan zuma na halitta. 'Ya'yan itacen' ya'yan itace da kayan marmari, kayan kwalliyar gida an basu izinin.
Ta hanyar daidaita abun cikin kalori, wani lokacin kyalewa kanka abubuwan da kake so na abinci, zaka iya zama akan abincin gashi na kowane lokaci. Bayan duk wannan, gabaɗaya, shine daidaitaccen abinci ba tare da ƙayyadaddun ƙuntatawa da tsari mai ƙarfi ba.
Af, ba tare da la'akari da ko kun gamsu da tsarin jiki ba, kuma ko kuna son rasa nauyi, yana da matukar kyau a yi wasanni a kan abincin gashi. Ko da awanni biyu zuwa uku na motsa jiki a kowane mako yana inganta yanayin jini, wanda ke kara bayyanar gashi kuma yana hanzarta ci gabansa.
Misali na shirin cin abincin gashi na mako-mako
Litinin
Karin kumallo: wani ɓangare na oatmeal tare da zuma, busassun 'ya'yan itace da kwayoyi; ginger tea.
Abun ciye -ciye: Cikakken burodin hatsi tare da yanki cuku da kokwamba, an yayyafa shi da tsaba.
Abincin rana: filletin kaza tare da dankali; kayan lambu salatin na cucumbers, arugula, letas, seasoned da teaspoon na low-mai kirim mai tsami.
Abincin cin abincin rana: ɗan itace ko lemu.
Abincin dare: nono kaza, dafaffen ko na gasa; Boyayyen kwan kaza; kamar wata kokwamba; kopin lemun tsami ko koren shayi.
Talata
Karin kumallo: cuku na gida tare da haɗin goro da koren shayi.
Abun ciye -ciye: guntun kankana ko kankana.
Abincin rana: gasashen salmon steak da ganye.
Abincin cin abincin maraice: dintsi na prunes.
Abincin dare: shinkafa mai launin ruwan kasa da eggplant da aka gasa; koren shayi.
Laraba
Breakfast: buckwheat da stewed hanta, kazalika da wani ɓangare na kore kayan lambu salatin.
Abun ciye -ciye: radish tare da ganye daban -daban, kayan yaji tare da ƙaramin man kayan lambu.
Abincin rana: kwano na miyar puree mai kabewa da wani yanki na dafaffen nono.
Yammacin abincin dare: kamar wata nectarines.
Abincin dare: wake wake da gilashin ruwan 'ya'yan itace da aka matse.
Alhamis
Abincin karin kumallo: gero tare da 'ya'yan karafa da kwaya; koren shayi.
Abun ciye-ciye: 2-3 kiwi.
Abincin rana: stew kayan lambu da ruwan tumatir.
Abun ciye-ciye: ayaba.
Abincin dare: kifin jelly da ƙananan kefir.
Jumma'a
Abincin karin kumallo: omelet mai tururi na ƙwai kaza biyu da tumatir kamar guda ɗaya da faski da dill; Ganyen shayi.
Abun ciye-ciye: dintsi na goro.
Abincin rana: kwano na borscht mai cin ganyayyaki.
Abincin cin abincin rana: kamar cikakkun dunkulen hatsi; pear ko apple.
Abincin dare: dafaffiyar jatan lande; Ruwan Apple.
Asabar
Abincin karin kumallo: casserole na cuku na gida da yankakken 'ya'yan itace da 1 tsp. kirim mai tsami na mafi ƙarancin abun mai.
Abun ciye-ciye: ɗan dabino ko ɓaure.
Abincin rana: shinkafa mai launin ruwan kasa tare da abincin giya na teku; koren shayi.
Bayan abincin dare: grated karas da lemun tsami ruwan 'ya'yan itace.
Dinner: stewed cod fillet da gilashin low-fat kefir.
Lahadi
Abincin karin kumallo: salatin na cuku, barkono mai ƙararrawa, ganye daban-daban, wanda aka yi shi da zaitun ko man flaxseed a ɗan ƙarami.
Abun ciye-ciye: Kiwi, Berry, da mousse yogurt mara komai.
Abincin rana: Boiled bishiyar asparagus tare da kayan lambu.
Abincin cin abincin rana: rumman ko 'yan yanka avocado.
Abincin dare: yankakken yankakken yankakken kaji da kuma kokwamba sabo.
Abubuwan da ke hana cin abinci don kyawun gashi
- Tun da rage cin abinci don gashi ya haɗa da samfurori da yawa, kuma mafi ƙarancin adadin abincin da aka haramta ya faɗi a ƙarƙashin lambar (kuma, haka ma, jiki na iya yin ba tare da waɗannan jita-jita ba), a zahiri ba shi da contraindications.
- Cututtukan da ke buƙatar abinci mai gina jiki na musamman, waɗanda ƙa'idodansu ba su yi kama da hanyar da aka tsara ba, na iya zama cikas ga kiyaye ta.
- Idan kuna cikin shakku game da lafiyarku, tuntuɓi likita don shawarwari don rage faruwar yiwuwar haɗari.
Fa'idodin cin abincin gashi mai lafiya
- Baya ga inganta fatar kan mutum da lafiyar gashi, wannan abincin yana da kyakkyawan sakamako gabaɗaya akan jiki.
- Isarfafa rigakafi, mutum ya fara jin ƙarfi da aiki sosai.
- Yana kuma inganta yanayin duk fata, farce, da sauransu.
- Irin nau'ikan samfuran da ake bayarwa suna sanya abincin jin daɗi. Kuna iya cin abinci mai daɗi, lafiya, inganta yanayin ku da zubar da ƙarin fam (idan ya cancanta).
- Wannan dabarar ba zata sa ku wahala daga yunwa ba kuma ku daina ba da wadatattun abinci.
Rashin dacewar cin abinci don kyan gashi da lafiya
- Idan mukayi magana game da rashin dacewar wannan abincin, yakamata ku kula da gaskiyar cewa yakamata kuyi tsammanin sakamako nan take yayin canzawa zuwa sabon abincin. Don lura da tasirin tasiri, kuna buƙatar sanya dokokin cin abinci ƙa'idodi na dogon lokaci. Amma a cikin tsari mai tsauri musamman, yana ɗaukar kimanin makonni 4-5 don bin dabarun.
- Abincin gashi yana buƙatar sake fasalin yanayin cin abinci, wanda bazai zama mai sauƙi ga mutanen da abincinsu ya yi nisa daga ka'idodin salon rayuwa ba, kuma menu wanda ya ƙunshi yawancin kayan zaki, kayan gari da sauran abincin da ba na abinci ba.
Sake cin abinci gashi
Idan kuna so, zaku iya komawa zuwa cin abincin gashi a kowane lokaci, kuma yana da kyau kar a taɓa kaucewa daga ƙa'idodinsa na asali.