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Rashin nauyi har zuwa kilogiram 2 cikin kwanaki 7.
Matsakaicin abun cikin kalori na yau da kullun shine 1000 Kcal.
Batun kula da lafiyar ido a wannan zamani namu ya fi dacewa. Kaico, matsalolin hangen nesa sun fi yawa a yau. Na'urar kula da kwamfuta, allon TV da wayoyin hannu, sauran na'urori na zamani ba sa aiki sosai a idanunmu. Ya bayyana cewa zaku iya rage girman cututtukan ido kuma ku taimaka idanunku su gani da kyau muddin zai yiwu ta hanyar daidaita abincin ku da kyau. Kwararru sun haɓaka abinci don idanu. Bari mu gano abin da ya kamata a sha don kada hangen nesa ya haifar mana da damuwa.
Bukatun abinci don idanu
Yawan cin kayan zaki, da kayan farin fulawa, da sauran abubuwa masu cutarwa, hakan zai sa sassan hangen nesa naka su zama masu rauni. Kamar yadda kididdigar ta ce, idan ke mace ce mai launin ido mai haske, damar da za ku iya kiyaye hangen nesa har zuwa tsufa ya ragu sosai.
Ɗaya daga cikin abubuwan da ke da mahimmanci ga idanu shine carotonoid lutein, wanda ba a samar da shi a cikin jiki da kansa ba, amma yana zuwa ne kawai tare da abinci. Lutein yana da ikon ƙarfafa ƙwayar ido sosai kuma yana kare kariya daga hasken ultraviolet. Gidan ajiyar wannan abu a cikin kayan abinci akwai 'ya'yan itatuwa da berries daban-daban (musamman black currants, blueberries, raspberries, cherries, goji berries), ganye masu duhu kore.
Zinc yana daya daga cikin ma'adanai masu matukar fa'ida ga lafiyar ido. Don samun wadatar jiki, jingina kan gyada, kabewa da tsaba sunflower, naman sa, koko, lentil, wake, kwai kaza. Kawa kuma sun ƙunshi ɗimbin adadin zinc.
Omega-3 da omega-6 fatty acids na iya taimakawa rage haɗarin cataracts. Abubuwan da aka tabbatar da waɗannan abubuwan sune kwayoyi daban-daban, tsaba, kifi (musamman pollock, herring, salmon Kamchatka), man flax.
Vitamin E yana da alhakin matsa lamba na intraocular. Ana samunsa da yawa a cikin sunflower da man zaitun, avocado, alayyafo, ƙwayoyin alkama, da almonds.
Ido capillaries, da kuma jini a ko'ina cikin jiki, yana ƙarfafa bitamin C. Hakanan yana da kyau saboda yana taimakawa wajen sha bitamin A da E. Yana da kyau a nemi bitamin C a cikin barkono mai kararrawa (musamman ja), lemu, kiwi. , strawberries.
Vitamin A da aka ambata yana da alhakin ganin dare, danshi na corneal, kare idanunmu daga cututtuka. Mafi yawa ana samuwa a cikin kwai kaza, nau'in cuku iri-iri, cuku gida, man shanu. Akwai bitamin A da yawa a cikin kayan lambu da 'ya'yan itatuwa masu launin orange. Tushen tushen wannan bitamin shine karas.
Don haka, don taimakawa idanuwanku suyi aiki daidai yadda yakamata, yakamata ku cinye aƙalla 'ya'yan itace ɗaya ko ɗimbin berries, kayan lambu biyu a rana. Yana haɓaka haɓakar lutein da ke cikin su ta hanyar sarrafa samfuran zafi mai sauƙi. Zai fi kyau ku ci abin da za ku iya danye. Dafa abinci, yin burodi, tururi (amma ba soya ba!) An ba da izinin samfurori. Yi ƙoƙarin cin kifi aƙalla sau biyu a mako. Man flaxseed ya fi kyau a yi amfani da shi don yin jita-jita, kuma yana da amfani don ƙara ƙwayar flax a cikin jita-jita. Idan kuna son dafa wani abu na gari, ana bada shawarar yin amfani da gari da aka yi daga wannan shuka. Kar ka manta da haɗawa a cikin abincin ku muesli mara kyau, hatsi iri-iri, yogurt mara kyau.
Yana da matukar muhimmanci ga lafiyar gabobin hangen nesa don kiyaye tsarin sha. Sha akalla gilashin ruwa 5-6 na ruwa mai tsafta kullum. Amma adadin abubuwan sha waɗanda ke da tasirin dehydrating (mai ƙarfi baki shayi, kofi, soda) yakamata a iyakance.
A kan abinci don idanu, ana ba da shawarar ku ci sau 4-5 a rana a cikin matsakaicin matsakaici, kuma hutu tsakanin abinci ya kamata ya zama sa'o'i 3-4. Yana da kyau a ci abincin dare akalla sa'o'i biyu kafin hutun dare.
Dangane da tsawon lokacin dabarar ido, idan ba ta sa ku da daɗi ba, zaku iya tsayawa a kowane lokaci, har ma da rayuwar ku duka.
Wani sakamako mai ma'ana, a matsayin mai mulkin, yana sa kanta a cikin wata daya da rabi bayan fara bin ka'idodin abinci. Godiya ga abincin da ya dace, zazzagewar jini a yankin ido yana da kyau sosai. Idanun sun fara gajiyawa kaɗan, kumburin da ke kewaye da su yana ɓacewa, sau da yawa rashin jin daɗin bushewar cornea yana sa kansa ji. Har ila yau, ya kamata a lura cewa wannan abincin yana kawar da hangen nesa, yana rage haɗarin conjunctivitis da sauran cututtukan ido.
Har ila yau, shan hadaddun na multivitamins zai taimaka wajen rage matsalolin hangen nesa. Alas, kusan ba zai yuwu a samar da jiki tare da duk abubuwan da ake buƙata kawai tare da taimakon abinci ba. Don haka shan magungunan da suka dace ba shakka ba zai zama abin ban tsoro ba.
Bugu da ƙari, masana sun ba da shawarar yin ƙarin lokaci a waje don ba da damar idanunku su shaƙa. Har ila yau, shaidun kimiyya sun nuna cewa matsakaicin motsa jiki na iya rage haɗarin glaucoma. Ga wani dalili da zai sa ka yi abota da wasanni.
Idan kun ciyar da lokaci mai yawa a gaban mai saka idanu, tabbatar da yin hutu kuma kar ku manta da kawai kiftawa sau da yawa; ta wannan hanyar za ku guje wa bushewar idanunku ba dole ba. Moisturize cornea tare da digo na musamman ko gels. Tabbas, a kan titi, kare idanunku daga radiation ultraviolet, shigar da abubuwa masu cutarwa da abubuwa na waje. Amma duk wannan batu ne don wata tattaunawa. A yau muna magana ne game da abinci mai gina jiki.
Day 1
Breakfast: omelet na ƙwai biyu tare da ganye, tumatir, ciyawa da tsaba na sesame.
Abincin ciye-ciye: sandunan muesli guda biyu.
Abincin rana: lobio kore tare da nama; kwanon tumatir puree miya.
Abincin rana: salatin 'ya'yan itace; 1-2 cheesecakes.
Abincin dare: salatin tare da alayyafo da kifi fillet yanka, ado da yogurt na halitta.
Day 2
Breakfast: salatin na melons, berries da kwayoyi, drenched a cikin komai a cikin yogurt.
Abu ciye-ciye: Biyu na bazara rolls tare da gyada miya.
Abincin rana: kwano na kabeji puree miya; gasa eggplant.
Abincin rana: hummus da aka yi daga zucchini tare da nau'i na flaxseed guda biyu (don yin hummus, Mix 2 kananan zucchini, rabin gilashin sesame manna, 2-3 cloves na tafarnuwa, 4 yanka na busassun tumatir, ruwan 'ya'yan itace na rabin lemun tsami, 2 - 3 cokali na man shanu a cikin blender daga 'ya'yan itacen zaitun).
Abincin dare: barkonon kararrawa guda biyu da shinkafa tare da dafaffen kwai, masara da ganye iri-iri.
Day 3
karin kumallo: sandwich fillet na turkey; kwai da salatin alayyafo, wanda aka jiƙa a cikin yoghurt na halitta ko kefir mai ƙarancin mai, kayan yaji da kayan yaji.
Abun ciye-ciye: kore mai laushi.
Abincin rana: dankali mai dankali tare da alayyafo, kayan yaji da man shanu kadan ko man kayan lambu.
Abincin rana: alawar ayaba da goro (a haɗa ƙananan ayaba guda biyu da yankakken yankakken goro a cikin blender, a rarraba su a kan takardar burodi a cikin sirara mai laushi kuma a bushe na tsawon awa 1,5 a zazzabi mai digiri 100).
Abincin dare: casserole na nau'in kabeji daban-daban (kohlrabi, Brussels sprouts, broccoli), tumatir da ganye tare da karamin adadin man kayan lambu, kayan yaji da kayan yaji.
Day 4
Breakfast: wani yanki na flaxseed porridge tare da kabewa tsaba da berries.
Abun ciye-ciye: gilashin lemun tsami.
Abincin rana: Boiled buckwheat a cikin kamfanin zucchini da masara; kwanon miya na kayan lambu tare da busasshiyar tumatur da chickpeas.
Abincin rana: salatin apples, seleri, cucumbers, inabi da ƙananan almonds.
Abincin dare: cokali biyu na vinaigrette; kaza fillet gasa tare da kayan yaji karkashin halitta yogurt.
Day 5
Breakfast: kabewa gasa da zabibi, gyada, na halitta zuma.
Abincin ciye-ciye: avocado mousse.
Abincin rana: kamar dankali stewed tare da namomin kaza; dafaffen kwai kaza.
Abincin rana: cuku gida a cikin kamfanonin alkama da tsaba na sesame; puree daga cakuda 'ya'yan itatuwa da berries.
Abincin dare: Savoy kabeji ganye cushe da cuku miya.
Day 6
Breakfast: strawberry, ayaba da madara smoothies.
Abun ciye-ciye: salatin naman kaza tare da koren wake da arugula.
Abincin rana: miya mai tsami; broccoli gasa tare da grated cuku da tumatir.
Abincin rana: nau'i-nau'i guda biyu na paneer; gurasa mai lebur da aka yi da ƙwayar alkama.
Abincin dare: dankali mai dankali tare da cilantro; gasa brussel sprouts; gyada guda biyu.
Day 7
Breakfast: oatmeal dafa shi a cikin ruwa tare da berries, raisins, kamar almonds; kofin koko.
Abun ciye-ciye: karas da ruwan kabewa.
Abincin rana: kwano na miya; salatin kayan lambu da wake sprouted; wasu dafaffen shinkafa.
Abincin rana: soyayyen ayaba guda biyu tare da berries da goro.
Abincin dare: taliya tare da yankakken kifi da 'ya'yan poppy kadan.
Abincin ido Contraindications
A rage cin abinci ba shi da wani contraindications ga idanu.
- A zahiri, bai kamata ku ci kowane abinci ba idan kuna da halayen rashin lafiyan su.
- Ba lallai ba ne don bin dabarar ido kawai idan an ba ku abinci daban-daban.
Amfanin abinci ga idanu
- Baya ga canje-canje masu kyau dangane da hangen nesa, tabbas za ku lura da fa'idodi a cikin yanayin duka jiki da walwala.
- Ta bin menu ɗin da aka tsara, zaku iya samar da jiki tare da duk abubuwan da ake buƙata, ku ci mai daɗi da bambanta.
- Abincin don idanu ba ya samar da tsauraran dokoki, akwai kawai shawarwarin gabaɗaya game da zaɓin abinci. Kuna iya zaɓar jita-jita da kuke so kuma ku yi menu daga cikinsu. Musamman, dabarar tana da sauƙi don zamanantar da cin ganyayyaki ko wasu tsarin abinci mai gina jiki waɗanda mutane da yawa ke bi.
- Kuma idan kun rage adadin kalori na abinci, to, zaku iya rasa nauyi a lokaci guda.
- Hakanan zaka iya samun nauyin jikin da ya ɓace, idan ya cancanta, ta hanyar ƙara ƙarfin kuzarin menu.
Rashin cin abinci ga idanu
- Don sakamako mai ma'ana, dole ne a bi ka'idodin abinci mai gina jiki na dogon lokaci.
- Zai ɗauki lokaci kafin ku canza wasu halaye na cin abinci, musamman idan sun daɗe suna abota da ku. Amma wannan ba za a iya la'akari da ragi, maimakon akasin haka.
Sake cin abinci don idanu
Sake cin abinci ko manne da shi koyaushe ya rage naku. Abincin da ya dace ba shakka ba zai cutar da ku ba.