Gina Jiki don (COVID-19). Abin da ya kamata kuma kada ku ci ku sha.

Gabatarwa

Shekarar 2020 ta kawo wata sabuwar barazanar yaduwar cutar ga yawan mutanen duniya - COVID-19 kwayar cutar, wacce tuni ta shafi miliyoyin mutane a kasashe daban-daban na duniya. A cikin kankanin lokaci, masana kimiyya a duniya sun himmatu cikin nazarin hanyoyin yada kwayar cutar, cututtukan da suka shafi cutar, ci gaba da allurar rigakafin cutar kanjamau. Daga cikin wuraren da ake binciken wadanda suka shafi kamuwa da kwayar cutar, daya daga cikin mahimmancin kuma ba a warware shi sosai ba shi ne samar da ingantattun matakai na rigakafin abinci mai gina jiki da kuma gyara mutanen da ke dauke da kwayar cutar ta kwayar da kuma mutanen da suka dade cikin keɓewa da keɓe kansu. .

Tuni a farkon cutar COVID-19 mai saurin kamuwa da cutar, Hukumar Lafiya ta Duniya (WHO) ta bayyana sinadarin abinci mai gina jiki a matsayin ɗayan mahimman abubuwan da ke tabbatar da lafiyar jama'a a yanayin keɓewa da keɓance kai. Ofishin WHO na Yaki da Rigakafin Cututtukan da ba su yaduwa ya samar da wasu mahimman dokoki.

Daga cikin mahimman dalilai da dalilai na zamantakewar likita da ke ba da gudummawa ga samuwar rikice-rikice a cikin jiki yayin keɓance kai da keɓewa, kamar su mahimmanci:

• yanayin damuwa;
• rage buƙata don haɓaka juriya mara ƙayyadadden yanayi game da mummunan halayen muhalli, musamman, yanayin ƙirar halitta (ƙwayoyin cuta, ƙwayoyin cuta);
• rage motsa jiki;
• sabawa tsarin mulki da abinci.

An san cewa yanayin abinci mai gina jiki yana taka muhimmiyar rawa wajen rigakafin ba kawai cututtuka daban-daban ba, har ma da rikicewar lafiya a cikin yanayin keɓance kai da keɓewa. Shawarwarin Rospotrebnadzor na Tarayyar Rasha sun nuna cewa mafi mahimmancin abubuwan rigakafin suna rage tasirin damuwa yayin keɓewar lokaci mai tsawo da keɓance kai, kiyaye motsa jiki, da rage abubuwan kalori da ke cikin abinci.

Hakanan ana nuna buƙatar rage adadin kalori na abincin ta 200-400 kcal kuma babban mai kula da abinci mai gina jiki na Tarayyar Rasha, malamin makaranta VA Tutelyan.

A Amurka, an gudanar da bincike kan sassan marasa lafiya COVID-19 marasa lafiya wadanda suka sami magani a tsarin kiwon lafiya na ilimi a New York daga Maris 1, 2020 zuwa Afrilu 2, 2020, sannan aka biyo baya har zuwa Afrilu 7, 2020.

Masana kimiyya sun gano cewa kusan rabin marasa lafiya (46%) da ke kwance a asibiti tare da kamuwa da cutar coronavirus sun wuce shekaru 65. Sun kuma gano cewa mafi yawan lokuta ana kwantar da mutane a asibiti tare da tsananin kwayar cutar sankara da kiba. A cewar binciken, hatta wadanda ke kasa da shekaru 60 suna da yiwuwar ninkaya asibiti idan sun yi kiba. Masu binciken sun danganta hakan da cewa marasa lafiyar masu kiba sun fi saurin kamuwa da cututtuka. Tsarin garkuwar su na kokarin yakar kitsen jiki mai yawa, don haka basu cika yaki da kwayar ba.

Bincike ya nuna cewa shekarun marasa lafiya da cututtukan cututtuka irin su kiba da cututtukan zuciya sune mafi mahimmancin hangen nesa na asibiti. Kiba an dauke shi mafi hatsari fiye da cutar kansa ga marasa lafiya tare da kwayar cutar.

Dangane da Obungiyar Kiba ta Duniya (WOF), kiba tana daɗa tsananta yanayin kamuwa da cututtukan ƙwayoyin cuta (COVID-19). An shawarci mutanen da ke da BMI na 40 ko sama da su kula sosai, kuma hana kamuwa da cuta na da mahimmin mahimmanci ga masu kiba.

Cibiyar Kula da Rigakafin Cututtuka ta WHO (CDC) ta ba da rahoton cewa mutanen da ke fama da cututtukan zuciya da ciwon sukari suna cikin haɗarin rikitarwa daga COVID-19. Ganin tsananin kiba mai yawa a duk duniya, ana sa ran yawancin mutanen da suka kamu da cutar coronavirus suna da BMI sama da 25.

Bugu da kari, mutane masu kiba wadanda suka kamu da rashin lafiya kuma suke bukatar kulawa mai karfi suna haifar da matsaloli a cikin kulawar marasa lafiya ta hanyar sanyawa marasa lafiyar kiba ya fi wuya, yana iya zama mafi wahalar samun hoton bincike na cututtukan (tunda akwai takunkumin nauyi a kan injunan daukar hoto).

Don haka, sarrafa nauyin jiki abu ne mai mahimmanci ba kawai don kiyaye lafiyar ba, har ma a hana mummunan tafarkin COVID-19. Yawancin nazarin ilimin zamantakewar al'umma ya nuna cewa yin amfani da abincin da ake ci tare da rage abubuwan kalori ya fi tasiri ga wannan dalili.

Yawan shan giya musamman a cikin marasa lafiya da ke fama da cutar kwayar cuta. Daga cikin bambance-bambancen asibiti na bayyanar cututtukan coronavirus, tare da rashin aikin numfashi, yawan maye da ci gaban bayyanuwa irin su sepsis da septic (cututtukan-mai guba) girgiza suna taka muhimmiyar rawa. Bugu da ƙari, akwai alamun rashin jin daɗi a cikin ciki, tashin zuciya, amai.

Bugu da ƙari, buguwa ba kawai sakamakon cutar kanta ba ne, amma har da tasirin shan ƙwayoyi masu guba masu yawa a lokacin lokacin jiyya, daɗewa na marasa lafiya a cikin wani keɓaɓɓen wuri, rashin motsa jiki, da sauransu. A lokaci guda, bayan fitarwa, alamomi na maye, kamar rauni, gajiya mai ɗaci, jin ƙarancin dandano, hangen nesa, ji, ciwon tsoka yana faruwa, rikicewar rikice-rikice-rikice-rikice suna yawaitawa, ɓarkewar cututtukan cututtukan ciki, saboda an san cewa tare da tsarin numfashi, sashin hanji kuma "kofar" don shigar kwayar cutar kwayar cuta.

Janar shawarwarin abinci mai gina jiki don Coronavirus (COVID-19)

Babu samfuran abinci guda ɗaya da zai iya lalata coronavirus ko hana shi shiga jikin mutum. Rose kwatangwalo, albasa, buckthorn teku, naman alade, man shanu, barkono, tincture na itacen oak, koren shayi, kifi ko broccoli ba sa kariya daga kamuwa da COVID-19, kodayake suna da ƙoshin lafiya don cin abinci. Yin biyayya da wasu shawarwari a cikin rayuwar yau da kullun zai taimaka har zuwa tsayayya da kamuwa da cuta.

Tsarin shan giya.

Mucowayoyin mucous masu ƙanshi sune farkon abin da ke hana ƙwayar cutar. WHO ba ta bayar da shawarwari karara kan yawan ruwan da mutum zai sha. Akwai dalilai da yawa da suka shafi wannan ƙimar. Wannan yanayin jikin mutum ne, shekarunsa, kasancewar cutuka daban-daban, yanayin muhalli (zafi, lokacin zafi), tsarin abinci, halaye da ƙari. An yi imanin cewa mutum yana buƙatar aƙalla 25 ml / kg / rana. Koyaya, wannan adadi na iya zuwa 60 ml / kg / rana.

80% na rigakafinmu yana cikin hanji.

Kuma amfani da abinci mai wadataccen fiber yana taimakawa wajen kiyaye microflora na hanjinmu na yau da kullun. Bugu da ƙari, kayan lambu, 'ya'yan itatuwa,' ya'yan itace suna da wadata a cikin polyphenols, pectin, bitamin na ƙungiyoyi daban-daban.

WHO ta ba da shawarar cinye akalla Gram 400 na kayan lambu daban da 'ya'yan itacen yau da kullun.

Quercetin ya tabbatar yana aiki da ƙwayoyin cuta. Ana samunsa a koren kore da rawaya, bishiyar asparagus, cherries, capers.

An ba da shawarar a sanya jan algashi da kore a cikin abinci, domin suna ɗauke da griffithin, wanda aka nuna yana da tasiri kan ƙwayoyin cutar ta herpes da kuma kamuwa da kwayar HIV.

Tafarnuwa da albasa dauke da alliin, wanda, lokacin da aka sare ko aka murkushe shi, ya rikide zuwa allicin, wani sinadari da aka sani da kwayoyin rigakafi na halitta. Yana da babban aiki akan kwayoyin cuta. Ana adana shi a cikin jini da ruwan ciki na ciki. Ta yaya wannan abu yake hulɗa da ƙwayoyin cuta, da rashin alheri, ba a fahimta sosai. Amma an yi amfani dashi tsawon ƙarni da yawa don rigakafi da maganin cututtuka.

Ginger, wanda, ba kamar tafarnuwa ba, shima yana da kamshi mai dadi, saboda yawan abun ciki na ascorbic acid, bitamin na rukunin B, A, zinc, calcium, iodine, maganin rigakafi na halitta da abubuwan antifungal, tare da garin tafarnuwa, yana da ƙarfin ƙarfafawa akan jiki kuma yana ƙara juriya ga cututtuka daban-daban.

Abun aiki na ginger - gingerol - yana rage kumburi da ciwo mai tsanani. Sanannen sanannen abu shima yana taimakawa jiki tsarkake kansa daga kusan dukkan nau'ikan gubobi.

Abun aiki a cikin turmeric, curcumin, ana ɗaukarsa mai ƙarfi mai ba da ƙarfi da na rigakafi na halitta wanda ke hana rikitarwa na ƙwayoyin cuta cikin ƙwayoyin cuta.

Yin amfani da Lemons don sanyi yana haɗuwa da abun ciki na ascorbic acid a cikin tsari na musamman a cikin wannan 'ya'yan itacen. Gaskiyar ita ce acid ascorbic shine wakili mai rage ƙarfi. Zai iya rage baƙin ƙarfe, wanda yake cikin yanayin maye gurbi. Rage ƙarfe na iya amsawa don samar da ƙwayoyin cuta kyauta. Idan kun kamu da cuta, masu ba da kyauta za su taimaka wa jikin ku don jure shi, kamar yadda suke kashe duk rayuwa, gami da ƙwayoyin cuta da ƙwayoyin cuta.

Yana da mahimmanci cewa lemun tsami, kamar sauran 'ya'yan itacen citrus, ba shine kawai ko wadataccen tushen ascorbic acid ba. Kuna buƙatar cin su duka tare da kwasfa. Baya ga fruitsa fruitsan itacen citrus, ana ba da shawarar amfani da berriesan itace mai daskarewa da kayan lambu waɗanda ba su rasa dukiyar su.

Jagoran a bitamin C abun ciki shine baki currant, rose hips, cranberries da sauran berries, sauerkraut, barkono barkono, koren ganye da sauransu. Ba zai zama mai yawa ba idan aka tuna cewa a lokacin yaduwar cutar COVID-19, duk 'ya'yan itace,' ya'yan itace da kayan marmari waɗanda aka ci ba tare da maganin zafi dole ne a wankesu sosai.

Pro- da rigakafin rigakafi

Abincin da ke ɗauke da pro- da prebiotics suma suna ba da gudummawa ga kiyaye microflora na hanji na yau da kullun. Abubuwan madarar da aka ƙera sune kyakkyawan tushen alli, bitamin da microelements, suna da tasiri mai kyau akan flora na hanji na halitta, saboda abun ciki na lactobacilli.

chicory da kuma Urushalima artichoke, saboda abubuwan da suke ciki na inulin, suna da mahimmanci don kiyaye lafiyar ɓangaren hanji.

Omega-3

Don lafiyar membranes na salula - Omega-3. Kifin ruwa kamar su halibut, salmon, herring, tuna, mackerel da sardines, kazalika da man flaxseed, suna da yawa a cikin omega-3 acid, wanda ke ba da tubalin gini don samar da homonin anti-inflammatory - eicosanoids, wanda ke da tasiri mai amfani a kan garkuwar jiki.

Don aikin yau da kullun na jiki, ana buƙatar 1-7 grams na Omega-3 fatty acid a kowace rana. Omega-3s suna da fa'ida mai amfani akan garkuwar jikin dan adam. Abincin ya kamata ya ƙunshi kifin mai mai sau 2-3 a mako. Man kayan lambu na dauke da sinadarin Omega-6, -9 mai maiko, wadanda kuma suke da mahimmanci ga jikin mu. Ana ba da shawarar cinye gram 20-25 na mai na kayan lambu kowace rana.

Vitamin D

Vitamin D shine mafi yawan bitamin da ke ba da kariya. 80% na yawanmu sun rasa wannan bitamin, musamman a lokacin da akwai ƙaramar rana a wajen taga.

Kifi zai zama cikakken tushen bitamin, ana amfani da mafi amfani: halibut, mackerel, cod, herring, tuna da hantar waɗannan kifin. Sauran hanyoyin samun bitamin D sune qwai, offal, namomin kaza daji, Da kuma kayayyakin kiwo.

Hakanan zaka iya sha shi a cikin shirye-shirye ko kari don samun aƙalla 400-800 IU kowace rana.

fats

Huhunmu yanki ne mai dogaro da mai sosai, kuma ba tare da cikakken cin ƙwayoyin mai a cikin jiki tare da abinci ba, aikin huhun ya rikice. Abinda yake lalata huhu ba ƙarancin sanannen shan sigari shine abincin mara mai mai. Rashin kitse a cikin abinci yana haifar da gaskiyar cewa duk wani kamuwa da cuta, gami da kamuwa da COVID-19, ya shiga cikin huhun hanji da huhu da sauƙi, ya raunana ta abinci mai ƙarancin mai.

Babban mutum yana buƙatar gram 70-80 na kitse a kowace rana, har zuwa 30% na dole ne a samar musu da kitse na dabbobi.

Me yasa kitse ya zama dole ga huhu? Mafi ƙarancin tsarin tsarin huhu, inda musayar iskar gas ke faruwa, alveoli, ana ruɓe shi daga ciki tare da wani abu na musamman, mai tallatawa. Yana rike alveoli a cikin siffar kumfa kuma baya basu damar “dunkule wuri daya” kan shakar iska. Hakanan yana hanzarta shigar da iskar oxygen daga alveoli cikin jini.

Mai samarda kayan masarufin ya kunshi sama da kashi 90% na kitse (phospholipids). Abinda ake buƙata na yau da kullun don phospholipids ya kai kusan 5 g. Chicken qwai dauke da 3.4%, wanda ba a bayyana shi ba kayan lambu - 1-2%, da kuma man shanu - 0.3-0.4%. Fatananan kitse a cikin abinci - za a sami ɗan ƙaramin mai ba da labari a cikin huhu! Oxygen ba za ta sha da kyau ba, kuma har ma da iska mai ɗanɗano ba za ta cece ku daga hypoxia ba.

sunadaran

Nama, kaji, kifi, kayan kiwo, qwai sune tushen furotin na dabba, wanda jiki ke buƙatar ƙirƙirar kyallen takarda da kuma hada sinadarai masu haɗari, da kuma sunadarai masu ba da kariya - kwayoyin cuta waɗanda ke taka muhimmiyar rawa wajen kare jiki daga ƙwayoyin cuta, ƙwayoyin cuta da ƙwayoyin cuta. Ba a dauki sunadarin kayan lambu marasa mahimmanci a bangaren hadawar amino acid, amma ya kamata a sanya su a cikin abincin. Mafi arziki a furotin sune legumes (wake, wake, lentil, chickpeas), kwayoyi, tsaba (quinoa, sesame, kabewa) kuma, ba shakka, waken soya da samfuran su. Babban mutum yana buƙatar samun 0.8-1.2 g / kg na nauyin jiki na sunadaran a kowace rana, fiye da rabin su ya kamata su kasance na asalin dabba.

Duk da haka, duk waɗannan samfuran "al'ajabi" suna da tasiri mara amfani ga jikin ɗan adam, watau masu amfani ga kowane cututtuka.

Cutar daga abinci yayin Coronavirus

Kar a manta cewa abinci na iya cutar da garkuwar jiki. Abincin mai yawan kalori, nama mai hayaki, abinci mai gwangwani da marinades, abinci mai tsafta tare da mafi yawan kitsen mai ko kayan mai, abinci mai sauri, sukari da gishiri suna rage garkuwar jiki.

Carbohydananan carbohydrates (sugars) sune sababin kumburi tsarin. Da sitaci samu a dankali, masara, rutabagas da wasu kayan marmari, hatsi da fararn hatsi mai laushi iri daya ne. Cikakken sukari ne wanda ke haifar da haemoglobin glycated, wanda “ke cinye” tasoshinmu, yana haifar da kumburin bangon jijiyoyin jini. Ana samun ƙwayoyin cuta na Pathogenic da Sugar da fungi na hanji, suna hana haɓakar microflora na abokantaka da rage rigakafinmu. Don haka, ya fi kyau a ƙi kayan zaki, irin kek da kayan ɗoyi, abin sha mai daɗi.

Guje wa abubuwan shaye-shaye zai iya haifar da da amfani, tunda waɗannan abinci suna jinkirta shayar abubuwan gina jiki.

Dole ne a tuna cewa rigakafi yana tasiri ba kawai ta hanyar abinci mai gina jiki ba, har ma da wasu dalilai masu yawa. Waɗannan sune gado, cututtuka na yau da kullun, yanayin ilimin lissafi (alal misali, ciki, tsufa, balaga, da sauransu), kasancewar halaye marasa kyau, ilimin yanayin ƙasa mara kyau, damuwa, rashin bacci da ƙari mai yawa.

Musamman abinci na musamman don lalata jiki yayin cutar Coronavirus

Binciken samfuran abinci na musamman da aka yiwa rajista a cikin ƙasarmu don lalatawar jiki ya ba da damar ba da shawarar samfuran masu zuwa don lalata jikin: “Shirin DETOX cikakken tsarin abinci mai gina jiki”, detoxification jelly da sanduna.

Su ne kayan abinci na musamman na rigakafin abinci mai gina jiki na rigakafi don detoxification na jiki, inganta detoxification, inganta ayyukan gastrointestinal tract, aikin hanta antitoxic, aikin motsa jiki na hanji, da dai sauransu. metabolism da kariyar antioxidant.

Abubuwa 11 masu mahimmanci don lalata jiki yayin COVID-19

1. Apples. Suna da kyau wajan lalata jiki, kuma ruwan apple yana taimakawa wajen magance tasirin ƙwayoyin cuta lokacin da muka kamu da cuta, kamar mura. Tuffa suna ɗauke da pectin, wanda ke taimakawa wajen cire mahaɗan ƙarfe masu nauyi da sauran gubobi daga jiki. Ba daidaituwa ba ne cewa an haɗa pectin a cikin shirye-shiryen lalata abubuwa don kula da masu shan kwayoyi ta amfani da heroin, hodar iblis, marijuana. Bugu da kari, apples na taimakawa wajen kawar da cututtukan hanji, wasu cututtukan fata, suna taimakawa wajen magance kumburin mafitsara, da kuma magance matsalolin hanta.
2. Beets Babban "mai tsabta" na jikinmu daga gubobi da sauran abubuwa "ba dole ba" shine hanta. Kuma beets a bayyane suna taimakawa tsaftace hanta kanta. Beets, kamar apples, suna ƙunshe da pectin da yawa. Yawancin likitoci suna ba da shawarar cewa koyaushe ku ci gwoza a cikin kowane nau'i - dafaffen, gasa, stewed, amfani da su a cikin shirye-shiryen abinci mai daɗi da kayan zaki.
3. Seleri. Ba makawa ga detoxification. Yana taimakawa tsaftace jini, yana hana shigarwar uric acid a gidajen abinci, kuma yana kara kaurin glandar da gland. Hakanan seleri yana aiki azaman mai sauƙin buguwa, yana sauƙaƙa wa koda da mafitsara aiki.
4. Albasa. Yana inganta kawar da gubobi ta fata. Bugu da kari, yana tsarkake hanji.
5. Kabeji. Abubuwan da ke amfani da kumburi sun san daɗe. Ana amfani da ruwan kabeji a matsayin magani ga gyambon ciki. Kuma lactic acid. Wanne kabeji ya ƙunsa yana taimaka wajan kiyaye uwar hanji. Kari akan haka, kamar sauran kayan marmarin gishiri, kabeji na dauke da sinadarin sulphofan, sinadarin da ke taimakawa jiki yakar gubobi.
6. Tafarnuwa. Ya ƙunshi allicin, wanda ke taimakawa fitar da gubobi kuma yana ba da gudummawa ga lafiyar lafiyar ƙwayoyin jinin jini. Tafarnuwa tana tsaftace hanyoyin numfashi da tsarkake jini. Propertyarancin sanannun abubuwa: Yana taimakawa kawar da nicotine daga jiki, kuma yana iya zama babban ƙari ga abincinku lokacin da kuka daina shan sigari.
7. Artichoke. Kamar beets, yana da kyau ga hanta, saboda yana motsa fitarda bile. Ari da, artichokes suna da yawa a cikin antioxidants da fiber.
8. Lemun tsami. Ana ba da shawarar a sha ruwan lemon tsami, a hada shi da ruwan dumi, wannan lemun tsami wani nauin tonic ne na hanta da zuciya. Bugu da kari, yana hana samuwar duwatsun koda, wadanda suke dabi'un alkaline. Babban adadin bitamin C yana taimakawa tsaftace tsarin jijiyoyin jiki.
9. Ginger. Abubuwan sananniyar sanyin sanannu sanannu ne. Amma tasirin diaphoretic na ginger a lokaci guda yana bawa jiki damar fitar da gubobi ta fata.
10. Karas. Karas da ruwan karas na taimakawa wajen maganin numfashi, cututtukan fata. Ana amfani dasu don magance karancin jini da kuma daidaita yanayin al'ada.
11. Water. Dukkanin kyallen takarda da sel din mu suna bukatar ruwa don suyi aiki sosai. Hatta lafiyar kwakwalwarmu ta dogara da yawan ruwan da muke sha. Lokacin da jiki ya bushe, hakan yakan shafi dukkan ayyukan jiki. Mutumin zamani ya rasa halin shan ruwa mai tsafta, ya maye gurbinsa da kofi, shayi, da soda mai zaki. A sakamakon haka, a cikin Amurka, alal misali, kusan kashi 75% na yawan jama'a suna rashin ruwa na tsawon lokaci. Don haka, ƙara yawan amfani da ruwa (masana ilimin abinci na zamani suna ɗaukar lita 1.5 - 2 a kowace rana don zama ƙa'ida) aiki ne mai mahimmanci.

Kayayyakin abinci don rigakafin kiba da ƙara nauyin jiki don yaƙar COVID-19

Idan ba shi yiwuwa a mallaki abubuwan kalori kai tsaye, ya fi dacewa a yi amfani da ƙwararrun abinci mai ƙarancin abinci mai ƙarancin abinci da abinci na musamman waɗanda ke da hujjar asibiti don tasiri don sarrafa nauyin jiki. Babban abin sha'awa shine shirye-shiryen rigakafi na musamman na abinci mai gina jiki.

8 abokan cin abincin kiba

apples

Tuffa, waɗanda suke cikakke ne na abinci mai haske, zasu taimake ku sarrafa nauyinku. Waɗannan fruitsa fruitsan itacen mai 'ya'yan itace madogara ce mai wadataccen fiber. Matsakaicin-girman apple ya ƙunshi kusan gram 4 na zare. Cin abinci mai wadataccen fiber kamar apples zai sa ka ji daɗi na dogon lokaci. Pectin din da aka samo a cikin apples yana magance yunwa sosai kuma yana taimakawa jikinka don amfani da mai da aka ajiye a cikin sauri.

Ursolic acid, ɗayan ɗayan abubuwa masu ƙarfi da ake samu a bawon apple, yana ƙaruwa yayin da yake motsa tsokar mutum. Yawancin antioxidants masu ƙarfi a cikin apples kuma zasu taimaka hana kitsen ciki mai yawa.

hatsi

Cin kwano ɗaya na oatmeal a rana na iya hanzarta rage nauyi. Oats kyakkyawan tushe ne na zaren abinci. Kusan rabin kofi na yankakken ko gishiri da aka guga zai ba ka kusan gram 5 na zare. Cin abinci mai ƙoshin-fiber kamar hatsi a cikin abincinku na iya sa ku ji daɗi kuma ya rage ƙoshin burodi akan abinci mai ƙoshin lafiya, mara lafiya. Cin hatsi na iya saurin saurin motsa jiki, wanda ke nufin cewa tarin kitsen zai “kone” a cikin hanzari. Oats suna da yawa a cikin abubuwa masu rai da ma'adanai irin su lignans, waɗanda ke taka muhimmiyar rawa wajen rage nauyi ta hanyar motsa kumburin mai.

Ruman rumman

Cin 'ya'yan pomegranate mai ruwan' ya'yan itace ko ruwan 'ya'yan pomegranate mai kauri zai taimaka muku sosai a yaƙinku da ƙiba. Irin wannan ofa fruitan itacen fruitaotican itacen yana dauke da dumbin abubuwan gina jiki wadanda ke da matukar amfani ga masu kiba. Wannan fruita fruitan itace mai ƙananan kalori (adadin kuzari 105) mai wadatacce ne a cikin fiber mai narkewa da mara narkewa, wanda ke sa ku ji daɗi.

Cin 'ya'yan rumman na iya toshe kitse masu cutarwa da ake kira triglycerides, waɗanda aka adana a jikinmu. Rumman kuma suna da wadatar polyphenols. Polyphenols yana ƙara yawan kuzarin jiki, wanda ke haifar da ƙona mai. Babban mahimmin abun cikin bitamin da antioxidants a cikin rana fruitan rumman shima yana ba da gudummawa ga aikin gaba ɗaya na rage nauyi.

Yogurt

Fresh yogurt, wanda ke aiki azaman lafiya da ɗaci mai daɗi, na iya taimakawa saurin aiwatar da asarar nauyi. Amfani da yoghurt yau da kullun yana saurin aiwatar da aikin ƙona mai. Abubuwan rigakafin cutar ko ƙwayoyin cuta masu kyau waɗanda aka samo a cikin yogurt na iya inganta haɓaka da narkewa. Wannan, bi da bi, yana taimakawa cikin tsarin asarar nauyi gaba ɗaya. Shan rabin kofi na yogurt mai cike da furotin zai sa ka ji da yawa. Yogurt mai wadataccen kwayar cuta kuma kyakkyawan tushen alli ne. Asingara yawan abincin ku na iya rage ƙimar jikin ku.

avocado

Sauya kayan ciye-ciye na yau da kullun kamar kwakwalwan kwamfuta ko noodles tare da avocados na iya taimaka wa mutane masu kiba su cimma burin su na rashin nauyi. Avocados shine ɗayan mafi kyawun abinci don haɗawa cikin abincinku. Waɗannan fruitsa fruitsan itacen suna ƙunshe da adadi mai yawa na amfani mai ƙumshi mai ƙamshi, wanda ke motsa tsarin tafiyar da rayuwa da kuma taimakawa ga “ƙona” mai cikin sauri. Wannan 'ya'yan itacen kirim mai tsami yana dauke da fiber mai yawa, wanda zai taimake ka ka jimre da hare-haren yunwa. Cin avocados kuma yana rage matakin “mummunan” cholesterol - ƙananan ƙarancin lipoproteins. Kuma wannan ma taimako ne mai kyau a cikin aikin asarar nauyi gabaɗaya.

lentils

Masu cin abinci suna magana game da lentil a matsayin kayan abinci na halitta. Lentils suna da yawa a cikin fiber mai narkewa da mara narkewa, wanda zai iya taimaka maka jin cikakke. Wannan abincin mai ƙanshi, mai ƙarancin furotin shima ya haɗa da dukkanin muhimman bitamin da kuma ma'adanai don haɓaka ƙimar rayuwa. Inganta metabolism a cikin jiki yana haifar da "ƙonewa" na mai a hanzarin hanzari. Hanya mafi kyau ta hada da leda a cikin abincinku shine hada su da stewed kayan lambu ko koren salad.

Green shayi

Sha koren shayi idan kuna son rasa waɗancan ƙarin fam ɗin. Shan koren shayi a kalla sau biyu a rana hanya ce kai tsaye zuwa rage nauyi. Green shayi yana hanzarta aiwatar da tsarin rayuwa, kuma inganta metabolism yana haifar da saurin narkewar kayan mai. Green tea shima yana dauke da wani sashi mai suna EGCG (epigallocatechin gallate), wanda ke rage yawan kitse da ke ajikin sel na jiki. Yawancin polyphenols da aka samo a cikin koren shayi suma suna hanzarta aiwatar da asarar nauyi.

Water

Ruwa a dabi'ance yana rage yawan ci. Jin ƙishirwa da yunwa suna samuwa ne a lokaci ɗaya don nuna cewa kwakwalwa na buƙatar kuzari. Ba mu yarda da ƙishirwa a matsayin wani abin da ke dabam ba, kuma muna lura da abubuwan biyu a matsayin buƙatar gaggawa na shakatawa. Muna cin abinci koda lokacin da jiki zai karbi ruwa kawai - tushen karfi ne mai tsafta. Kawai gwada shan gilashin ruwa maimakon dunƙun calori mai yawa kuma yunwar ku zata ragu!

Musamman ilimin likita da abinci mai gina jiki yayin kwayar cutar kanjamau

Increasearawar da aka bayyana yayin lokacin keɓance kai da kuma keɓewa a cikin yawan ziyartar likitoci da mutane da cututtukan hanjin ciki ke buƙatar tsara abinci na musamman a wannan lokacin, da nufin kula da ayyukan ciki, hanji, hanta, da pancreas. La'akari da cewa tsarin narkewar abinci, kamar yadda aka ambata, shine, tare da numfashi, "ƙofar" zuwa gabatarwar kamuwa da kwayar cutar coronavirus a cikin jiki, yanayin yanayin hanji yana da mahimmancin gaske.

A bayyane yake cewa kasancewar wani tsari mai kumburi da cin zarafin ƙananan hanji na iya shafar saurin ci gaba da ƙarfin cutar a cikin COVID-19.

Tare da bin ƙa'idodin abinci mai tsanani don cututtukan cututtukan hanji tare da banda mai kauri, mai, soyayyen, ƙayyade abubuwan hakowa, bin ƙa'idodi masu ƙarancin abinci, ƙwarewar abinci mai ƙoshin abinci da rigakafin rigakafi.

Moore game da kiyaye ingantaccen abinci mai gina jiki yayin COVID-19 kallo a bidiyon da ke ƙasa:

KAMMALAWA

Yin rigakafi da gyara mutane a cikin yanayin keɓe kai da keɓewa yayin annobar COVID-19 na da mahimmin mahimmanci ga lafiyar jama'a. Wannan batun yana bukatar a ba shi kulawa sosai.

Idan aka yi la'akari da abubuwan da ba su dace ba na kasancewa cikin kaɗaici da keɓewa yayin bala'in cutar sankara, kamar rashin motsa jiki da kuma, sakamakon haka, kiba, rashin daidaituwar abinci saboda iyakancewar zaɓi, yawan cin abinci, matsalar cin abinci, rashin wadataccen abincin gargajiya. kayayyakin, kazalika da yiwuwar exacerbations na kullum cututtuka na gastrointestinal fili da cewa haifar da rashin jin daɗi, tashin zuciya, amai, stool tashin hankali, da dai sauransu, nada na abin da ake ci kayayyakin for m da warkewa abinci mai gina jiki, dauke da duk mafi muhimmanci aka gyara ga lafiya. abinci, yana da matukar mahimmanci ga mutanen da ke cikin keɓe kansu da keɓe.

Tare da wannan, cin abinci a cikin waɗannan yanayi na abinci mai ƙarancin kalori, wanda kuma yana da aikin kawar da gubobi, wanda mutane za su iya amfani da su a keɓe da keɓe kai, da kuma marasa lafiya don hana kiba da kiba. ya dace. Hakanan ana iya amfani da waɗannan samfuran ta marasa lafiya masu fama da ciwon sukari, cututtukan zuciya da jijiyoyin jini da wasu cututtukan cututtukan ciki na yau da kullun. Amfanin su mai mahimmanci shine nau'i-nau'i iri-iri na samfurori, kyawawan kaddarorin organoleptic, sauƙi na shirye-shirye a gida da kuma tsawon rayuwar rayuwa, da kuma ikon yin amfani da su da kansa kuma a matsayin kari ga babban abincin.

La'akari da illolin da hakan ka iya haifarwa ga lafiyar marasa lafiya, da kuma wadanda suka keɓe kansu da keɓe masu keɓewa, bayan ƙarshen lokacin ƙuntatawa a cikin ƙasashe da yawa, yin nazari mai kyau game da lafiyar lafiyar mutane. za a buƙaci don ƙara inganta gyaran, musamman matakan abinci, matakan, waɗanda ke da mahimmanci dangane da yiwuwar kamuwa da cuta ta coronavirus ta biyu.