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Me yasa daidaitaccen abinci ba iri ɗaya bane a lokacin bazara kamar yadda yake a sauran shekarar
Gina Jiki
Zaɓin abinci na yanayi da na gida, musamman kayan lambu, yana ba da tabbacin wadatar abinci, bitamin da ma'adanai ba tare da ƙara adadin kuzari ba
Abin takaici, ga mutane da yawa, yin magana game da lokacin bazara da cin abinci iri ɗaya ne da “abincin mu'ujiza” da “ayyukan bikini.” Ba za mu tsaya mu wargaza duk waɗancan “dabarun sihiri” ba. Muna so kawai mu bayyana yadda ginshiƙai na abinci mai gina jiki dole ne a daidaita su a lokacin bazara: bukatun jikin mu ba daidai bane daidai lokacin bazara kamar na hunturu kuma yana da fa'ida sosai a gare mu mu saurari jikin mu kuma mu daidaita abincin mu zuwa ga buƙatun mu.
Sarkin bazara wanda ba a musantawa ba, rana tana taimaka mana mu haifar da bitamin D. Ba kamar sauran bitamin da ake samu ta hanyar abinci ba, fatar jikinmu tana haifar da wannan bitamin lokacin da rana ta motsa shi. Vitamin D yana taka muhimmiyar rawa a jikin mu, a tsakanin sauran abubuwa saboda yana taimakawa sha alli da phosphorus, wanda ke ƙarfafa kasusuwa.
A wannan shekara, tare da kwance, mun sami karancin damar morewa. Amma yanzu da za mu iya, dole ne mu yi taka tsantsan. Bincike ya nuna cewa ga mutanen da ke da fata mai kyau a yanayi mai sanyi, minti goma na fallasawa a rana ya isa don kula da isasshen matakan bitamin D. Sabanin haka, mutanen da fatar fata ke buƙatar ƙarin fallasa rana zuwa sau uku zuwa uku don samar da iri ɗaya adadin bitamin D.
Yana da mahimmanci cewa sunbats masu matsakaici ne, suna guje wa tsakiyar awanni na rana, kuma koyaushe tare da kariya ta rana wakili. Bugu da ƙari, don kada fata da gashi su sha wahala daga wannan fitowar rana, dole ne mu samar musu da mahimman bitamin da ma'adanai ta hanyar ingantaccen abinci. Ta wannan hanyar za mu guji haushi, tsufa da wuri a cikin fata kuma cewa gashi yana da rauni ko bushewa.
Haɗin tauraron bazara: B-carotene, hydration da bitamin
Na farko, saboda tsananin zafi, yana da mahimmanci fiye da kowane lokaci don kula da isasshen matakan hydration. Shawarar ita ce lita biyu ko fiye, dangane da jinsi na mutum. Koyaya, dole ne mu saurari jikin mu kuma mu mai da hankali ga jin ƙishirwa.
Kamar koyaushe, abincinmu yakamata ya kasance mai wadataccen 'ya'yan itace da kayan marmari. Idan kuma muna son inganta haɓaka tan, za mu iya zaɓar ruwan lemu, ja ko rawaya. Wato, karas, mangoro, lemu, tumatir, barkono, strawberries ... Su ne abinci mai arziki a cikin beta-carotene. Wannan abu ya zama Vitamin A a jikin mu. Yana da maganin antioxidant wanda ke ƙarfafawa rigakafi da tsarin, yana karewa daga haskoki UV waɗanda ke lalata fatarmu kuma, saboda launin fatar sa, yana fifita sautin tanned.
Bugu da ƙari, a lokacin bazara, ya dace a haɗa cikin abinci, Vitamin E, babban maganin antioxidant da ke cikin kwayoyi, alayyafo, waken soya, broccoli, hatsi duka. Wajibi ne gashi ya girma cikin koshin lafiya kuma ya murmure daga sinadarin chlorine, saltpeter da UV radiation.
Bugu da ƙari, da Vitamin C da dukan Ƙungiyar B suna da amfani musamman don kula da fata. Vitamin C yana da hannu cikin samuwar collagen da nama mai haɗawa. Dukansu suna da alhakin sanya fatar mu ta zama mai santsi da santsi, don haka ita ce garkuwar mu daga tsufa ta fata.
Salatin yanayi da kusanci
Hada dukkan waɗannan shawarwarin cikin salon rayuwarmu ta bazara ba dole bane ya zama mai rikitarwa. Idan ba ma son ciyar da lokaci mai yawa da dafa abinci kuma a cikin shekara kamar wannan, wanda muke jin ƙarfafa don motsawa cikin yankuna daban -daban na Spain, yana iya zama lokacin da ya dace don jin daɗi da kula da kanmu na yin salati, gazpachos da santsi tare da 'ya'yan itatuwa, kayan marmari da kayan lambu na yanayi irin wuraren da muke ziyarta.
Kamfanoni da 'ya'yan itatuwa da kayan marmari na yanayi sun fi son ɗanɗano da kyau saboda suna kan ƙwanƙolin balaga. Wannan yana da bayani. Hanyoyin 'ya'yan itatuwa na balaga, ko suna buƙatar sanyi da ruwan sama ko zafi da rana, suna tasiri kai tsaye da bayyanar su. Matsayin da ya fi dacewa shine wanda ke mutunta tsarin halittarsa, wanda shine dalilin da yasa ƙanshi da kaddarorin sa suka fi kyau.
Daga cikin 'ya'yan itacen da za a iya morewa a kakar a Spain daga farkon Yuni, fiye ko lessasa, yana da kyau a haskaka: avocado, da pomelo orange, da lemun tsami, da apricot GABATARWA Cherry breva (iska), da ayaba halin yanzu plum, da kiwi rasberi apple abarba strawberry, da Peach, da dala pear gwanda da kankana.
Dangane da kayan lambu zamu iya ambaton chard, The artichokes, da seleri eggplant kabewa, da zucchini albasa chive, bishiyar asparagus, The alayyafo, The koren wake letas, da turnip, da koren barkono, da leek gwoza, da kabeji, da tumatir karas da kuma kokwamba.
Da ma'ana ya dogara da yankin, amma a bayyane yake cewa akwai iri -iri don kar a gaji da duk lokacin bazara ta hanyar haɗa dukkan waɗannan abubuwan. Idan mu ma mun ƙara na goro, za mu ƙara ƙarin acid a cikin abincinmu wanda zai ba mu ƙarin kuzari don wannan kakar idan kwanakin sun yi tsawo. Walnuts, alal misali, zaɓi ne da aka ba da shawarar sosai. Saboda babban abun cikin bitamin E, suna taimakawa jinkirin tsufa.
Zuwa sandar rairayin bakin teku, tare da taka tsantsan
Idan tsare -tsarenmu sun kai mu ga cin abinci a waje, dole ne mu daina sauraron jikinmu da tuna abin da ke amfanar da mu da abin da ke cutar da mu. Da farko, ya kamata mu guji wasu nau'ikan gidajen abinci na abinci mai sauri waɗanda muka sani suna ba da abinci mai kalori mai yawa, tare da hidimomin wuce kima da ƙarancin abinci mai gina jiki.
Idan mun san cewa za mu jinkirta jinkirin cin abincin rana da yawa, yana da kyau mu sami ɗan 'ya'yan itace, goro ko ƙoshin lafiya a hannun -bar, misali-. Idan mun isa gidan abinci da yunwa sosai, za mu zaɓa ba tare da tunani mai kyau ba kuma muna iya neman ƙarin. Idan muka yi wannan kuskuren, kada mu ƙara lalacewa ta hanyar cin shi duka. Mu saurari jikin mu. Idan mun koshi, ba lallai bane mu gama rabon.
Na ƙarshe amma da mahimmanci, ku tuna hakan abin da muke sha yana da mahimmanci kamar abin da muke ci. Barasa ya zama ruwan dare gama gari a teburinmu yayin cin abincin bazara, yana da kalori sosai kuma baya samar mana da abubuwan gina jiki. Haka yake faruwa da abin sha mai laushi, cike da sugars. Tabbas, mafi kyawun zaɓi kuma mafi koshin lafiya shine rakiyar abinci tare da ruwa.
A takaice, dole ne mu daidaita tsarin abincin mu zuwa salon rayuwar mu, amma, sama da komai, ga abin da jikin mu ya tambaye mu. Yana da mahimmanci mu saurari abin da yake gaya mana koyaushe saboda yana da hikima kuma yana ci gaba da aiko mana da sanarwa. Idan mun san yadda ake sauraro da kulawa, zai gode mana da koshin lafiya.
Daga Niklas Gustafson, Masanin Gina Jiki da Co-kafa na 'Yan Wasan Halittu.