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Rashin nauyi har zuwa kilogiram 3 cikin kwanaki 7.
Matsakaicin abun cikin kalori na yau da kullun shine 1070 Kcal.
Kamar yadda kuka sani, abubuwan cin abinci ba kawai abincin da ake buƙata ne don rage nauyi ba. Ya kamata ku sani cewa tare da taimakon abinci mai gina jiki na musamman zaku iya “yin shawarwari” tare da jiki game da aikinta yadda yakamata. Muna ba da shawarar cewa ka fahimci kanka da ɗayan hanyoyin warkewa a yau - abinci don rigakafi. Bari muyi magana game da yadda kuke buƙatar gina menu don haɓaka kariyar jiki.
Abincin da ake buƙata don rigakafi
Da farko, bari mu kula da alamun cewa tsarin garkuwar jiki ya ragu kuma ya nemi taimako. Kasancewar kariyar jiki bata aiki da cikakken karfi yana bayyane ne ta hanyar yawan cututtuka. Muna magana ne game da halin da ake ciki yayin da kuke fuskantar cututtuka (ARVI, cututtuka masu saurin numfashi, mura, ciwon wuya da sauran “abokansu”) aƙalla sau 4-5 a shekara. Idan irin waɗannan matsalolin kiwon lafiya sun faru sau 8 ko fiye a cikin watanni 12, to ba zai yiwu a ci abinci ɗaya ba. A wannan yanayin, muna bada shawara mai karfi don tuntuɓar masanin rigakafi.
Hakanan, ƙara gajiya, rashin kwanciyar hankali na yanayin motsin rai na iya nuna saukar da rigakafi (kuna saurin fusata, yanayinku ya canza ba tare da wani dalili ba, da sauransu). Rashin isasshen kariya ta jiki na iya haifar da baƙin ciki da wasu rikice-rikice na hankali.
Hakanan rashin cin abinci mara kyau na iya dakatar da rigakafi. Don kar a fuskanci matsalar wannan yanayin, ana ba da shawarar a rage kayan zaki a cikin abincinku (wadanda ke dauke da rinafi na cutarwa musamman), abincin da aka sayi gwangwani, abinci iri daban-daban, wanda a ciki akwai wuri na masu kara dandano.
Yawan cin abinci yana iya rage rigakafi. Babban rashin abinci da ɗan dakatarwa (musamman abinci sau 1-2 a rana) ba su da illa. A dabi'ance, shan sigari da yawan shan giya ba sa ƙaruwa kuma ba sa ƙara lafiyar mutum.
Kwayoyin rigakafi sun fara aiki mafi muni saboda radiation ultraviolet da kuma yanayi mara kyau. Injin gas na injin, magungunan ƙwari, waɗanda galibi "aka cika su" da 'ya'yan itatuwa da kayan marmari, ƙarancin ruwan sha - magabtan garkuwar jiki. Sabili da haka, yi ƙoƙari kada ku ci kayan lambu da 'ya'yan itatuwa a farkon lokacinsu, sha ruwan da aka tsarkake shi ta hanyar matattara na musamman, shaƙar iska mai kyau. Shan magunguna, musamman magungunan rigakafi da masu kashe radadin ciwo daban-daban, hakan na iya shafar kariya.
Yanzu bari mu gano shi waɗanne irin abinci ya kamata a ci don rigakafi ya kasance mafi kyau… Me ya kamata ku mai da hankalinku kan yayin hada abinci?
Sauerkraut
A lokacin fermentation, irin waɗannan microorganisms masu amfani kamar probiotics suna samuwa a cikin kabeji. Dangane da kaddarorin su, ba su da ƙasa da na "abokan aikinsu", waɗanda ke cikin samfuran madara da aka ƙera. Yin amfani da sauerkraut yana da tasiri mai kyau a kan microflora na hanji (inda aka haifi ƙwayoyin rigakafi), yana ba da jiki tare da bitamin A da B, potassium, calcium, phosphorus, magnesium.
Berries (musamman baki currants)
Black currants da sauran 'ya'yan itace suna da wadataccen bitamin C (a cikin 100 g na berries har zuwa 200 MG na wannan ɓangaren mai amfani), A, E, PP. Dukansu suna da kyakkyawan sakamako akan kariyar jiki. Don inganta rigakafi, ana bada shawara a ci akalla 100 g na waɗannan kyaututtukan yanayi kowace rana. A lokacin hunturu, zaku iya maye gurbin sabbin 'ya'yan itace tare da daskararre, haka kuma ku ci jams da jams, ku sha ruwan' ya'yan itace da abin sha dangane da su. Su ma suna da matukar taimako.
Tafarnuwa
Tafarnuwa ita ce kwayoyin halitta masu karfi. Ba don komai ba an daɗe ana kiransa “magani ga dukkan cuta.” Yana da kyau musamman don gabatar da tafarnuwa cikin abinci tare da farkon lokacin sanyi, lokacin da cututtuka ke aiki musamman.
Honey da pollen
Kayayyakin kiwon zuma suma magungunan kashe qwari ne. Suna da wadata a cikin carbohydrates masu lafiya waɗanda jiki ke buƙata yayin motsa jiki. Honey da pollen sun shahara saboda abubuwan tonic. Amfani da su yana da amfani don rigakafin cututtuka daban-daban. Ƙara teaspoon ɗaya na wannan magani na halitta zuwa hidimar safiya na oatmeal ko cukuwar gida. Kar ku ji tsoron samun sauki. Tare da menu mai hankali da aka tsara, wannan zai kawo mafi ƙarancin adadin kuzari, amma za a rage damar haɗuwa da cututtuka da yawa.
Furucin da aka toya (musamman alkama da wake)
Irin waɗannan tsaba suna taimakawa wajen tayar da rigakafi, tunda suna da ƙarfi masu ƙwayoyin halitta. Sprouts suna dauke da yalwar bitamin A, B, C, E da amino acid, waɗanda suke da tasiri mai kyau ga aikin jiki.
Fish
Salmon da sauran kifaye za su samar wa jiki sinadarin selenium, wani abu mai matukar amfani wanda ke kara garkuwar jiki. Kifi kuma yana da wadataccen sinadarin phosphorus da omega-3, wanda ke inganta aikin gabobi. Hakanan, don sake cika abubuwan da ke da ƙoshin lafiya, ana ba da shawarar gabatar da menu a cikin adadin ƙananan kwayoyi, man kayan lambu (man rapeseed ya fi amfani) da kayan lambu.
Naman nama
Kayan nama za su samar wa jiki da zinc da ƙarfe, ba tare da isasshen adadin abin da zai iya kamuwa da cututtuka iri-iri ba.
Yogurt na dabi'a da sauran samfuran madara da aka haɗe
Madara na taimakawa wajen kiyaye madaidaicin matakin rigakafi a jiki, yana taimakawa wajen maganin tari da toshewar hanci, kuma yana taimakawa cuta.
namomin kaza
Wadannan kyaututtukan yanayi suna taimakawa ga tsabtace jiki ta jiki, wanda kuma yana haɓaka rigakafi.
Kayan lambu da ‘ya’yan itace
Daban-daban kayan lambu da 'ya'yan itatuwa suna ba jiki da zare, wanda ke da tasiri mai tasiri kan aikin hanji. Ayyukanta suna da matukar mahimmanci ga babban rigakafi da ingantaccen metabolism.
Za'a iya bin tsarin abinci don rigakafi muddin kuna so, saboda ya ƙunshi abinci mai ƙoshin lafiya da daidaito. Amma lokacin shirya menu, yana da kyau ayi la'akari da ko kanason rage nauyi ko kiyaye nauyin da yake ciki ko ma samun karin nauyi. Zaɓi abun cikin kalori da ake buƙata da adadin abinci.
Duk wanda ke cikin abincin da ke kare jiki daga cututtuka ana ba da shawarar a ci abinci akai-akai cikin matsakaicin allurai. Gwada cin abinci akalla sau hudu a rana (kuma zai fi dacewa 5-6). Yana da kyau a ci abincin dare ba daga baya fiye da 19:00 (mafi yawan 20:00). Don daskare tsutsa, idan kun kwanta barci a makare, za ku iya sha gilashin kefir (zai fi dacewa da ƙananan mai) ko wasu kayan madara mai ƙwai da kuke so.
Baya ga abinci, yana da daraja tallafawa jiki tare da matsakaiciyar motsa jiki a cikin sigar wasanni da tafiya cikin iska mai kyau, da lafiyayyen bacci. Don dalilai na rigakafi, ana bada shawarar bin abinci don rigakafi (aƙalla makonni biyu) sau 2-3 a shekara. Wannan gaskiyane musamman da farkon lokacin sanyi, haka kuma a farkon bazara, lokacinda jiki musamman ke buƙatar ƙarin tallafin bitamin.
Misali na abincin abinci don rigakafi har sati ɗaya
Litinin
Abincin karin kumallo: cakulan ƙwai da aka yi daga ƙwai biyu (mafi daƙiƙa) da kuma burodin hatsi; kamar guda biyu na cuku mai ƙananan mai; gilashin madara.
Abincin rana: gasashe a busasshen kwanon rufi ko gasa turkey; sanwic da aka yi daga guntun burodin hatsi, avocado, tumatir da koren albasa; guntun guna guda biyu.
Abincin dare: kwano na miyan kayan lambu; salatin da aka salmon fillets, alayyafo da dintsi na berries, kayan yaji tare da karamin man kayan lambu.
Talata
Breakfast: smoothies da aka yi daga daskararre ko sabo strawberries, ayaba, 2 tbsp. l. flaxseed da komai yogurt.
Abincin rana: Boiled wake; gurasar da aka yi daga burodin hatsi gaba ɗaya, ƙirjin kaji, latas da tumatir.
Abincin dare: dafaffen nama ko dafaffen jan nama; kamar dankali biyu a cikin rigar; salatin tare da alayyafo, pear, walnuts da 'yan saukad da man rapeseed.
Laraba
Karin kumallo: dukan alkama fanke tare da 'ya'yan itace da yogurt.
Abincin rana: tuna a cikin ruwansa; ganyen latas; wani nau'i na hatsi iri -iri; salatin karas, orange da kiwi.
Abincin dare: gasasshen naman sa da kayan lambu; 2 tsp. l. shinkafa mai launin ruwan kasa da broccoli da aka gasa.
Alhamis
Karin kumallo: hatsi, wanda za'a dafa shi a cikin madara, tare da cakuda sabo ko daskararre, 'ya'yan flax da goro.
Abincin rana: Burrito wanda aka yi da garin alkama, cuku mai ƙaran mai, wake wake, tumatir da albasa; yankakken kankana ko mangwaro.
Abincin dare: durum spaghetti alkama tare da stewed namomin kaza da tafarnuwa miya; braised kabeji; gilashin madara (idan ana so).
Jumma'a
Abincin karin kumallo: muesli maras sukari tare da zabibi, kayan ƙanshi da madara.
Abincin rana: miyar kayan lambu; dukan burodin hatsi tare da ƙananan cuku da gungun inabi.
Abincin dare: taco da aka yi da ƙoshin kifi mai ƙoshin mai mai ƙanƙara, tortilla masara, kabeji da aka yanka, albasa da albasa da barkono mai kararrawa tare da miya miya.
Asabar
Karin kumallo: omelet na ƙwai kaza biyu, namomin kaza da alayyafo; dukan grainan hatsi da gilashin madara.
Abincin rana: kamar wata cikakkiyar dunƙulen hatsi tare da ƙananan cuku; 'ya'yan itacen' ya'yan itace da na berry na apples, strawberries da kankana.
Abincin dare: quesadilla, wanda ya hada da nono kaza, avocado, cuku mai mai mai kadan, wake wake, da alkama.
Lahadi
Abincin karin kumallo: waina ce da aka yi da garin alkama duka, wanda aka soya shi a ɗan man da aka sare, tare da tuffa da kirfa.
Abincin rana: taliya mai wuya da aka gauraya da yankakkiyar goro, tumatir da zaitun; gasa broccoli.
Abincin dare: Lean stew tare da tafarnuwa da karas; dankalin turawa.
Note... Ana bada shawara don samun abun ciye-ciye a duk kwanaki tare da 'ya'yan itatuwa, kayan lambu, ƙananan ƙananan kiwo mai kiwo ko kayan madara mai fermented (yogurt, kefir, cuku gida), kwayoyi.
Contraindications na abinci don rigakafi
Duk wanda bashi da sifofin kiwon lafiya wanda ke nuni da bin menu na musamman zai iya cin abinci bisa tsarin da aka tsara.
Amfanin Abinci
- Baya ga haɓaka rigakafi a kan abinci, zaku iya, idan kuna so, ku rasa nauyi ko ku sami nauyi. Kuna buƙatar kawai "daidaita" abun cikin kalori yadda yakamata.
- Lokacin bin dokokin da aka bayyana, jiki ba zai sami ƙarancin abubuwan gina jiki ba. Akasin haka, gabobin sa da tsarin sa zasu yi aiki sosai.
- Mealsananan abubuwan abinci suna taimaka muku kasancewa da wadar jiki da kwanciyar hankali a kowane lokaci.
- Hakanan ba zai shafi motsa jiki ba, abincin kawai yana ƙarfafa wasanni.
Rashin lafiyar Abinci na Rashin Kariya
- Rigakafi ba zai “inganta” a cikin ‘yan kwanaki ba. Idan kuna son samun sakamako mai mahimmanci a cikin gwagwarmaya don lafiyar jiki, kuna buƙatar bin tsarin abinci don rigakafi na dogon lokaci, kuma ya fi kyau ku bi ƙa'idodinta na asali duk rayuwarku.
- Zai zama dole a sake fasalin yawancin al'adun ku na cin abinci, musamman idan ka'idojin abincinku sun yi nesa da waɗanda aka bayyana a sama.
Sake-dieting
Kuna iya tsayawa kan abinci don rigakafi, idan hakan bai sanya ku cikin damuwa ba, na kowane lokaci.