Bayanin da Cibiyar Abinci da Abinci ta Amurka ta bayar.
Ko da wane nau'in mai cin ganyayyaki ne, kuna buƙatar haɗa nau'ikan abinci iri-iri a cikin abincinku, gami da hatsi gabaɗaya, da 'ya'yan itatuwa, kayan lambu, legumes, goro, da iri. Ta hanyar karanta shawarar Cibiyar Gina Jiki da Abinci (Amurka) ga masu cin ganyayyaki, zaku iya tabbatar da cewa abincin ku na yau da kullun ya dace da bukatun jikin ku.
Alli.
Masu cin ganyayyaki ya kamata su cinye nau'ikan tushen calcium don biyan bukatunsu na yau da kullun. Bincike ya nuna cewa masu cin ganyayyaki suna sha da kuma shan calcium daga abinci fiye da waɗanda ba masu cin ganyayyaki ba. Kayan kiwo sune tushen tushen calcium. Idan an cire kayan kiwo daga abincin ku, ana iya samun isasshen calcium daga abincin shuka.
Anan akwai jerin tushen calcium na cin ganyayyaki:
- Madara mai ƙarancin kitse ko madara, yogurt, da cuku
- Nonon soya ko nonon shinkafa
- amfanin gona
- Ruwan 'ya'yan itace masu ƙarfi na Calcium
- Calcium Ingantaccen Tofu
- Ganye koren kayan lambu
- Broccoli
- wake
- Almonds da man almond
- Sesame man da man sesame (tahini)
- waken soya
Ironarfe.
Masu cin ganyayyaki ya kamata su cinye nau'ikan tushen ƙarfe don biyan bukatunsu na yau da kullun. Yin amfani da tushen halitta na bitamin C ('ya'yan itatuwa citrus, ruwan 'ya'yan itace orange, tumatir) a kowane abinci yana ƙara yawan ƙwayar ƙarfe.
Tushen ƙarfe:
- Soja, goro
- Kayan lambu masu duhu kore, ganye
- wake
- Gurasa mai ƙarfi da ƙarfe, shinkafa da taliya
- Man gyada
Amintaccen.
Ana samun furotin a yawancin abinci na shuka da kuma kayan dabba. Jikin ku zai ƙirƙiri cikakken furotin ɗinsa idan kun ci abinci mai yawa waɗanda ke ɗauke da isasshen adadin kuzari a cikin yini.
Tushen furotin na ganyayyaki sun haɗa da:
- wake
- Dukan hatsi
- Ni samfurori ne
- Kwayoyi da man goro
- Kayan kiwo
Vitamin B12.
Ana samun B12 a cikin dukkan kayayyakin dabba, gami da ƙwai da kayayyakin kiwo. Samun isasshen bitamin B12 gabaɗaya ba matsala bane ga masu cin ganyayyaki waɗanda ke cin wasu kiwo ko ƙwai. Masu cin ganyayyaki masu cin ganyayyaki ko masu cin ganyayyaki, duk da haka, na iya buƙatar ƙara abincin su ta hanyar zabar abinci mai ƙarfi ko ta hanyar ɗaukar fiye da kashi 12 na ƙimar yau da kullum na bitamin B100 (cobalamin).
Tushen cin ganyayyaki na B12:
- Abinci mai ƙarfi da bitamin B12, gami da yisti mai gina jiki, madarar soya, muesli. Tabbatar duba lakabin.
- Kayan kiwo
Vitamin D
An ƙarfafa kayayyakin kiwo da bitamin D a Amurka. Mutanen da suka zaɓi kada su ci kayan kiwo kuma waɗanda ba sa samun hasken rana akai-akai na iya yin la'akari da shan bitamin D, wanda bai wuce kashi 100 na ƙimar yau da kullun ba.
Tushen bitamin D masu cin ganyayyaki sun haɗa da:
- Abincin da aka ƙarfafa da bitamin D: madarar soya, madarar saniya, ruwan lemu, muesli