Kowane zamani yana da halaye na kansa na canzawa da yanayin matakan homon, don haka bai kamata ku ci abinci iri ɗaya ba tsawon rayuwarku. Bugu da ƙari, don bin tsarin abinci iri ɗaya: yana iya zama mai amfani da amfani a gare ku a shekara 20, amma a 50 zai iya haifar da ƙarancin lafiya. Don hana wannan daga faruwa, daidaita tsarin abincinku bisa ga shekaru.
Abinci ta shekaru: har zuwa shekaru 12-13
Yawancin lokaci, iyaye suna da nutsuwa game da gaskiyar cewa ɗansu yana da ƙarin fam, suna fatan cewa a lokacin balaga zai faɗaɗa. Wannan yakan faru sau da yawa, amma bai kamata ku jira ba tare da ɗaukar wani mataki ba.
Tuntuɓi likitan ku na yara ko masanin abinci mai gina jiki, saboda dalilai na yawan nauyin yaron na iya zama rashin aiki na gabobin ciki. Idan ƙwararren bai gano wasu matsalolin lafiya ba, wataƙila kuna ciyar da shi abinci mai yawan kalori fiye da kima kuma yana motsawa kaɗan. A wannan yanayin, aƙalla iyakance amfani da abinci mai sauri ta yaro kuma ƙara sabbin 'ya'yan itatuwa da abinci mai gina jiki (naman sa, legumes, kifi, samfuran kiwo) zuwa ga abinci, a matsayin matsakaicin - daidaita abinci tare da ƙwararrun shan. cikin la'akari da halaye na jiki da salon rayuwar yaron.
Abinci a cikin shekaru: a ƙarƙashin 20
Lokacin samartaka a yau yana da haɗari don sha'awar abinci iri-iri masu tsauri, gwaje-gwajen abinci mai gina jiki. Sabili da haka, matasa ne ke fuskantar matsalar rashin abinci, cutar da mutum ke damuwa da tunanin ragin kiba kuma a shirye yake ba kawai kan tsauraran abinci ba, har ma da yunwa. Sakamakon gwajin abinci, samari na iya haɓaka cututtukan yau da kullun da ci gaba.
Ƙara nama a cikin abinci (yana da matukar mahimmanci ga jiki mai girma), kayan kiwo (mai arziki a calcium, suna da amfani ga yawan kashi da samuwar kwarangwal), abincin da ke dauke da bitamin C, wanda ke da mahimmanci don inganta rigakafi da kuma sha da baƙin ƙarfe. ta jiki ('ya'yan itatuwa citrus, currants, barkono mai dadi da zafi, alayyafo).
A wannan shekarun, zaku iya zama akan tsarin abinci na furotin (abincin Ducan, abincin Atkins).
Abinci ta shekaru: 20 zuwa 30 shekara
Lokaci ya yi da za a tsara jikinku cikin tsari: kawai an riga an kammala babban ɓangaren ayyukan ci gaba a cikin jiki, asalin hormonal ya daidaita, metabolism yana aiki. Masana ilimin abinci mai gina jiki sun lura cewa ba wuya a rasa wadancan karin fam din a wannan shekarun.
Yi ƙoƙarin cin abinci daidai. A wannan shekarun, yana da mahimmanci don wadatar da abinci tare da kwayoyi (suna da abinci mai gina jiki kuma suna buƙatar inganta yanayin fata), dukan hatsi tare da ƙananan glycemic index (shinkafa, gero, masara, buckwheat) da kayan kiwo (sun hanzarta metabolism). .
Zai fi kyau yin azumin kwanakin azumi sau 1-2 a mako, misali a kan apples ko kefir. Idan har yanzu kuna so ku ci gaba da cin abinci, to zaɓi matsakaicin kalori mai ci (misali, cin abincin furotin-bitamin, abincin hatsi (ba cin abinci ɗaya ba!)). Activityara motsa jiki don inganta tasirin.
Abinci ta shekaru: 30 zuwa 40 shekara
A wannan shekarun, saurin narkewar jiki yana raguwa, wanda ke haifar da wahalar cire gubobi da gubobi daga jiki da matsaloli tare da aikin ɓangaren kayan ciki.
Haɓaka abincinku tare da kayan lambu da 'ya'yan itatuwa waɗanda ke ɗauke da ƙwayar shuka da fiber waɗanda ke tsaftace jikin gubobi. Ku ci abinci masu launin launi - su ne tushen antioxidants waɗanda ba kawai ke tsabtace jiki ba, har ma suna rage tsufa. Guji abubuwan da aka saba da kayan zaki masu yawan kalori da kek don son zuma da busasshen 'ya'yan itace.
Yanzu, da farko, tsarkake kayan abinci guda daya (buckwheat da shinkafa), kwanakin azumi na kayan lambu sun dace da kai. Hakanan, sau ɗaya a mako, zaku iya shirya ɗanyen abinci mai ɗaci a rana: ku ci ɗanyen kayan lambu da 'ya'yan itatuwa kawai, ku sha ruwa mai tsabta. Kuma tabbatar da motsawa sosai, tafiya.
Abinci ta shekaru: 40 zuwa 50 shekara
A cikin waɗannan shekarun, jikin ɗan adam yana samar da ƙananan ƙwayoyin halittar jima'i, wanda ke haifar da ƙaruwar adadin ƙwayoyin mai. Jikin mace yana cire ruwa mafi muni kuma yana narkar da carbohydrates mai sauƙi tare da wahala mai yawa. Yanayin motsa jiki yana raguwa sosai.
Mata bayan shekaru 40 yakamata su bar gishiri tebur, su maye gurbinsa da ƙananan gishirin teku ko soya miya, daga taliya da kayan marmari (dankali, masara, gwoza, da sauransu). Canja zuwa abinci kaɗan don hanzarta haɓaka metabolism. Ƙara abinci a cikin abincin ku wanda ke taimakawa rushewa da shan kitse (abarba da kiwi), koren shayi da soya (suna ba wa jiki phytoestrogens da ake buƙata kafin da lokacin menopause).
Zaɓi tsarin abinci bisa ga kayan lambu da 'ya'yan itatuwa. Abincin da ya ƙunshi kifi da abincin teku ma yana da taimako. Guji cin abinci mai gina jiki.
Abinci ta shekaru: daga shekara 50
Jiki ya yi rauni a wannan lokacin (kuma a mata yana ƙaruwa da haila). Metabolism yana ci gaba da raguwa, cututtuka suna daɗa ƙaruwa. Rashin nauyi mai nauyi na iya haifar da sakamakon da ba za a iya magance shi ba, don haka yanzu cin abinci, da farko, yana bin manufar inganta da kiyaye lafiyar. Haka kuma, koda kuwa babu wani nauyi mai yawa, ya kamata a rage yawan amfani da kalori yau da kullun, saboda ba ku da karfi a yanzu, ba kwa buƙatar kuzari kamar da.
Yanzu kuna buƙatar cin abinci kaɗan kuma a cikin ƙananan rabo (ba fiye da 200-250 g na abinci da abinci ba). A sha ruwa mai yawa saboda rashin ruwa ya zama ruwan dare a balaga. A rage cin abinci ya kamata dauke da kiwo kayayyakin (alli da ake bukata don kauce wa fragility na kasusuwa), hatsi (su ne gina jiki da kuma zama dole ga dace aiki na jiki), wani karamin adadin busassun jan giya ya halatta (yana taimakawa wajen inganta aiki na jiki). tsarin zuciya da jijiyoyin jini).
Abincin Michel Montignac ana iya ɗauka mai kyau: yana ƙarfafa amfani da “kyakkyawan carbohydrates” (ba mai haifar da gagarumin ƙaruwar matakan sukari ba). Kada a taɓa cin abinci mai sauri.