Tabbas, babu wani dalili guda ɗaya da ke haifar da duk matsalolin lafiya. Abincin abinci da abubuwan da ke da hankali, rashin daidaituwa na hormonal da ke haifar da danniya da rashin abinci mai gina jiki - cututtuka na autoimmune, ƙananan matakan kwayoyin "mai kyau" daga haihuwa (ta hanyar, wani dalili na yau da kullum na colic a jarirai), amfani da maganin rigakafi da maganin hana haihuwa, kwayoyi, nauyi. karafa, muhalli da kuma rashin dabi'ar hade da sinadaran - wadannan su ne manyan dalilan rashin lafiyar mu. Kuma jiki na iya nuna mana cewa ba mu da lafiya ta hanyoyi da yawa: ta hanyar gajiya, rauni, matsalolin ciki, kuma galibi ta hanyar fata.
Neman Tushen Kuraje: Lafiyar Gut
Lokacin da hanjin ba su da lafiya, nan da nan yana shafar fata. Ƙirar kuraje ƙila ita ce mafi bayyananniyar bayyanar matsalar fata kuma alama ce ta rashin daidaituwa tsakanin ƙwayoyin cuta “mai kyau” da “mara kyau”. Cin abinci mai arziki a cikin sukari, hatsi, dabba da abinci da aka sarrafa yana haifar da rashin daidaituwa na hormonal, ƙara yawan matakan insulin, ci gaban ƙananan ƙwayoyin cuta na kwayar halitta Candida da sauran matsaloli tare da gastrointestinal tract. Don haka abinci mai gina jiki shine sanadi kuma shine mafita.
Yana da mahimmanci a lura cewa ingantaccen abinci mai gina jiki kaɗai ba zai cece ku daga duk matsaloli ba, amma yana da ma'ana da yawa ga jikinmu. Jikinmu na iya rushe abinci duka kuma ya fitar da abubuwa masu amfani daga gare su, waɗanda ba za a iya faɗi game da abincin da aka sarrafa ba, ko ta yaya za su iya zama "na halitta". Haka kuma, ta hanyar amfani da nau'ikan samfuran da aka gama da su, muna rage adadin ƙwayoyin cuta masu kyau a cikin hanji, don haka rigakafin mu.
Don haka, idan fatar jikinku tana fama da kuraje, ku sani cewa za ku iya magance ta gaba ɗaya ta hanyar rage yawan abubuwan da ke cikin jiki da kuma fara daidaita yanayin narkewar ku. Kuna iya lura da canje-canje na farko a cikin mako guda kawai na bin abinci mai tsabta.
A ƙasa akwai jerin dokoki waɗanda yakamata ku bi don kiyaye hanjin ku da fatar jikinku lafiya har tsawon rayuwa.
1. Cin kayan lambu lemu
Kabewa, butternut squash, dankalin turawa, karas, barkono kararrawa orange suna da wadata a cikin beta-carotene na antioxidant (wanda aka canza zuwa bitamin A cikin jiki). Duk waɗannan kayan lambu suna da launin ruwan lemu mai haske (wannan shine beta-carotene), wanda ke inganta tsarin garkuwar jiki, wanda galibi yana cikin sashin narkewar abinci. Beta-carotene kuma yana inganta launin fata kuma yana taimakawa wajen yaki da cututtuka daban-daban, saboda. yana rage kumburi, daya daga cikin nau'ikan su shine kuraje. Yi ƙoƙarin haɗa waɗannan abincin a cikin abincin ku kullum; gasa ko gasasshen dankalin turawa mai dadi da kabewa, santsin kabewa, hatsi ko miya mai tsafta.
2. Add alayyafo da sauran ganyen ganye a kowane abinci
Alayyahu na da wadata a cikin bitamin B, wanda ke inganta lafiyar fata, da kuma bitamin E, wanda ke aiki a matsayin antioxidant, yana rage kumburi da samuwar radicals kyauta. Alayyahu kuma tana da wadataccen sinadarin protein, wanda ke da hannu wajen gina collagen na fata. Bugu da ƙari, alayyafo shine kyakkyawan tushen ƙarfe, wanda ke nufin yana inganta jini zuwa fata kuma yana inganta metabolism. Ta hanyar ƙara ruwan 'ya'yan itace lemun tsami a cikin alayyafo, za ku iya amfani da bitamin C don inganta shayar da baƙin ƙarfe wanda ba shi da heme daga kowace tushen shuka. Sauran ganyen ganye waɗanda kuma za'a iya ƙarawa a cikin abincin lafiyar fata sune chard, Kale, romaine, faski, da cilantro.
3. Ku ci abinci mai datti a kullum
Abincin da aka ƙera sun haɗa da sauerkraut, kimchi, kefir, pickles, apple cider vinegar, da kombucha. Suna cike da al'adun probiotic waɗanda ke haɓaka ƙwayoyin cuta masu kyau kuma suna yaƙi da ƙwayoyin cuta mara kyau. Kuna iya zaɓar kefir mara kiwo ko yogurt da aka yi da kwakwa da ruwan kwakwa. Lokacin da kuka zaɓi sauerkraut ko kimchi, tabbatar da cewa an adana su a cikin shaguna masu firiji kamar yadda al'adun rayuwa suna da matukar damuwa ga yanayi kuma suna mutuwa a yanayin zafi.
4. A guji soyayyen abinci da sarrafa su
Abincin tagulla, abinci mai sauri, da sauran soyayyen abinci da sarrafa abinci suna rage saurin fitar da gubobi daga jiki kuma suna haifar da mutuwar ƙwayoyin cuta “mai kyau”. Suna kuma kara yaɗuwar ƙwayoyin cuta marasa kyau kuma suna sa ku ji rashin lafiya a sakamakon haka. Duk saboda jikinka yana kashe kuzari da yawa don yaƙar su. Kuma duk waɗannan abubuwan da ba a sarrafa su ba suna fita ta fata - mafi girman sashin jikinmu. Mutane da yawa ba sa ganin haɗin, amma a bayyane yake. Kar ku kasance cikin wadanda ba su ga alakar da ke tsakanin abincin tagulla da kumburin fuska ba. Ka yi tunanin abin da kuke ci!
5. Kara yawan shan ruwa
Ba ma game da waɗancan mashahuran gilashin 6 a rana ba, amma game da wadatar ruwa da abincin da kuke ci. Ruwa yana wanke jiki kuma yana sauƙaƙa narkewa, don haka gwada ƙara yawan abubuwan sha masu wadatar ruwa a cikin abincinku, kamar shayin ganye da kuma kayan santsi na gida.
6. Cin Tushen Vitamin C
Vitamin C yana taimakawa rage kumburi da inganta bayyanar fata. Abin farin ciki, akwai tushen bitamin C da yawa, ciki har da lemun tsami, lemun tsami, karas, tumatir, barkono, alayyafo, romaine letas, kale, faski, dandelion, chard, argoula, zucchini, da apples. Lemu da kankana har da ayaba ma suna dauke da ita. Idan kana da sha'awar citrus, duba wani wuri, misali, idan kai mai son abinci ne, goji da camu camu zasu iya taimaka maka ƙara bitamin C a cikin abincinka.
7.Kada Ka Manta Lafiyayyan Kitse
Kitse masu lafiya suna taimakawa fata lafiya. Fats na taimakawa wajen rage kumburi da dawo da mutuncin fata, wanda ke da matukar muhimmanci ga kuraje. Don ganin sakamakon, ba lallai ba ne a ci abinci mai yawa, 1-2 tablespoons na man fetur a kowace rana ya isa. Abokan fata mafi kyau a wannan yanayin: zaituni, ɗanyen almonds, ɗanyen cashews, ɗanyen kabewa, ɗanyen ƙwayayen Brazil, ɗanyen goro, ɗanyen pecans, ɗanyen koko foda, da avocados. Duk waɗannan abinci sun ƙunshi ɗan adadin omega-3, amino acid, bitamin B, da ma'adanai kamar selenium da baƙin ƙarfe. Kwakwa, kwakwa da kuma man zaitun suma suna da kyakkyawan sakamako na rigakafin fungal da maganin kumburi.
Kada ku mai da hankali kan abincin da ba za ku iya ci ba, amma kan abincin da za ku iya. Yi amfani da daidai wannan fa'ida akan hanyar zuwa fata mai lafiya. Don cika hanji tare da ƙwayoyin cuta masu amfani, zaku iya gwada shan probiotics. Cika faranti tare da antioxidants kuma fata za ta ce "Na gode!"