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Wataƙila duk maza sun san cewa ingancin rayuwarsu kai tsaye ya dogara da ƙimar abinci. Koyaya, saboda dalilai daban-daban, basa kula da shawarar masana ilimin gina jiki. Amma na biyun ya nace cewa halaye na ilimin halittar halittu na jinsin maza da mata sun bambanta sosai. Wannan yana nufin cewa maza da mata suna buƙatar daidaitaccen tsarin mutum don zaɓar tsarin abinci.
Tasirin shekaru akan abincin namiji
Ya kamata a lura cewa masana kimiyya sun gudanar da bincike fiye da dozin a fannin abinci na maza. A sakamakon haka, sun sami damar kafa cewa ingantaccen tsarin kula da zaɓin samfuran yana ba maza damar bayan shekaru 30 don kula da lafiya mai kyau, ruhohi da ƙarfi. Da kuma kare kansu daga wasu cututtuka da ake yawan kamuwa da su. Tsakanin su: cututtukan prostate, hauhawar jini, bugun zuciya da cututtukan zuciya da jijiyoyin jini.
Maza masu ganyayyaki
Kwanan nan, wakilai da yawa na jihar mai karfi sun zaɓi cin abinci mai cin ganyayyaki wanda ba tare da kayan dabba ba. Tabbas yana da fa'ida. Duk da haka, a wannan yanayin, masana ilimin abinci mai gina jiki sun ba da shawarar cewa su yi tunani a hankali game da abincin su kuma su tabbatar da samar da jiki da dukkanin abubuwan da ake bukata don aiki na yau da kullum. A wannan yanayin, ya kamata a ba da kulawa ta musamman ga:
- Protein, wanda suke musun kansu, ban da nama. Kuna iya cika rashi ta hanyar cin hatsi, kwai, goro, kayan kiwo, hatsi.
- Calcium, wanda lafiyar kashi ya dogara. Ana samunsa a cikin koren kayan lambu masu duhu irin su alayyahu da broccoli, da kuma kayan kiwo.
- Ironarfe, matakin da yake shafar haemoglobin, don haka juriya na jiki ga ƙwayoyin cuta da ƙwayoyin cuta. Kuna iya ramawa don rashi ta cin koren kayan lambu.
- Vitamin B12, wanda ke da alhakin lafiya da lafiya. Ana samuwa a cikin ƙwai, cuku mai wuya, da hatsi.
- Fiber yana buƙatar narkewa na al'ada. Ana samunsa a cikin kayan marmari da ‘ya’yan itace.
Top 19 kayayyakin ga maza
A halin yanzu, duk da abubuwan da ake so na abinci na maza, a cewar masana ilimin gina jiki, dole ne a shigar da waɗannan abinci a cikin abincin su:
tumatir… Suna ɗauke da lycopene, antioxidant mai ƙarfi. Sakamakon bincike ya nuna alaƙar kai tsaye tsakanin matakin lycopene a cikin jinin mutum mai matsakaicin shekaru da haɗarin kamuwa da bugun zuciya. Hakanan, cin irin waɗannan abincin na iya rage haɗarin kamuwa da cutar sankara. Don ingantaccen narkewa, an shawarci tumatir kada a sarrafa shi kuma a yayyafa shi da man zaitun.
Flax iriNaturally Hakan zai rage matakan cholesterol na jini. Suzanne Hendrick, farfesa a kimiyyar abinci da abinci mai gina jiki a Jami'ar Iowa, ta yi iƙirarin cewa "flaxseed babban zaɓi ne ga magunguna." (1) Bugu da ƙari, a cikin 2008 a Jami'ar Texas, an gudanar da binciken da ya nuna cewa 30 gr. daga cikin wadannan tsaba a rana (kimanin cokali 3) zai taimaka wajen hana ci gaba da kamuwa da ciwon sankara.
hatsiCin hatsi a kullum zai rage barazanar kamuwa da cututtukan zuciya da suga, kiba, kiba da damuwa, tare da daidaita karfin jini.
Ayaba da ‘ya’yan itacen citta… Ta hanyar saka su a cikin abincin ku, kuna samarwa da jikin ku sinadarin potassium, sabili da haka, kuna hana haɗarin kamuwa da hauhawar jini. Musamman, wannan ya shafi waɗanda ke son abinci mai yawan gishiri.
Chocolate. Bugu da ƙari, a cikin 2012, wallafe -wallafen masana kimiyyar Italiya sun fito a cikin mujallar Hawan jini, yana ba da shaida ga kyakkyawan tasirin koko a cakulan akan ayyukan fahimi na kwakwalwar namiji, wato akan ƙwaƙwalwa, da hankali, magana, tunani, da sauransu. ban da cakulan, jan giya, shayi, inabi da tuffa suna da waɗannan kaddarorin.
Red nama - kyakkyawan tushen furotin, da bitamin E da carotenoids.
Green shayi… Yana sanyaya jiki jiki tare da antioxidants don yaƙar damuwa da ƙarfi.
kawaHaɓaka jiki tare da tutiya, suna kiyaye matakin mafi kyau na testosterone a cikin jini, don haka, yana tasiri tasirin haihuwar maza.
KifiAddition Baya ga furotin, yana dauke da sinadarin omega-3, wanda zai iya rage matakan cholesterol na jini, ya hana kasadar bakin ciki, cutar sankarar mafitsara da cututtukan zuciya. Sauran nau'ikan kifin suma sun dace.
Juices na halitta, musamman rumman. Wannan babbar dama ce ta wadatar da jikin ku da bitamin yayin hana ci gaban cutar kansa.
Tafarnuwa… Yana taimakawa wajen kiyaye lafiyar zuciya da rage matakan cholesterol na jini.
blueberriesTo Saboda babban abun ciki na proanthocyanidins, yana rage haɗarin kamuwa da cututtukan zuciya da jijiyoyin jini, sankarar mafitsara da ciwon sukari, tare da inganta ƙwaƙwalwa.
qwaiBa kawai suna wadatar da jiki da furotin da baƙin ƙarfe ba, amma suna iya magance matsalolin asarar gashi.
Kowane irin kabeji… Suna dauke da sulforaphane, wanda ke hana kamuwa da cutar kansa.
Ruwan barkono… Ya ƙunshi ƙarin bitamin C fiye da ruwan lemu.
Kayan kiwo… Itace tushen sunadarai, kitse, alli, bitamin A da D.
avocadoConsumption Amfani da shi yana taimakawa wajen kiyaye lafiyar tsarin jijiyoyin zuciya.
kirfaHas Yana da kyakkyawan tasirin kwayar cuta, yana rage haɗarin kamuwa da ciwon suga kuma yana wadatar da jiki tare da antioxidants.
almonds… Ya ƙunshi kitse mai ƙoshin lafiya, da kuma bitamin E, B da potassium, waɗanda ke iya rage matakan cholesterol na jini, tare da daidaita aikin zuciya da hanta.
Ta yaya kuma za ku iya kiyaye lafiyarku?
- Aiki a kai a kai… Jin daɗin rayuwa gabaɗaya, da lafiyar zuciya, kai tsaye ya dogara da salon rayuwar mutum.
- Dakatar da shan taba… Yana haifar da cututtuka na tsarin numfashi da na zuciya.
- Yaki kiba ta kowace hanya - kar a wuce gona da iri, a jagoranci rayuwa mai kyau. Wannan zai rage barazanar kamuwa da ciwon suga da cututtukan zuciya.
- Barci aƙalla awanni 7 a ranaIn ba haka ba, zaka rage tsawon rayuwar ka.
- Sha ruwa mai yawaWannan zai baku damar inganta narkewa, tafiyar matakai na rayuwa cikin jiki da kiyaye fatar saurayi.
- Yi dariya fiye daLikitoci sun ce dariya ita ce mafi kyawun magani ga dukkan cututtuka, wanda kuma, ba shi da wata ma'ana.
Saboda haka, ku more rayuwa kuma ku kasance cikin ƙoshin lafiya!