Daidaitaccen abinci shine mataki na farko don samun lafiya ta jiki, tunani, da tunani. Kuma ingantaccen abinci ba iri ɗaya bane ga kowa. Ya dogara da shekaru, aikin yau da kullun, sana'a, da sauran matsalolin kiwon lafiya idan kuna da wasu da magungunan wannan / waɗancan cututtukan. Tsarin ilimin halittar jiki na maza da mata sun bambanta sosai. Don haka, bukatunsu na abinci ma ya bambanta. Wani lokaci suna buƙatar ƙarin kari don aikin jiki tare da abinci mai gina jiki.
Babu ingantaccen abinci wanda zaku iya ba da shawara ga kowa don samun abubuwan gina jiki masu mahimmanci. Abincin da ke aiki mai kyau a gare ku zai iya cutar da wani. Yi hankali sosai game da abin da kuke ci. Kada ku fara ɗaukar wani abu kawai ta hanyar sauraron kowane ma'aikaci. Zai fi kyau ku gudanar da cikakken bincike don samun sakamako mai kyau kuma don samar da mafi kyawun sigar kanku cikin hikima.
Kuna iya rage maganganun kiwon lafiya da yawa kawai ta hanyar cire abinci takarce daga rayuwar ku. Amma abin mamaki ko da bayan nisanta daga abinci mai mai da yaji mai abinci mai yaji da cin 'ya'yan itatuwa, kayan marmari da shan isasshen ruwan sha, duk bukatun bitamin da ma'adanai basu cika ba. A wannan yanayin, kuna buƙatar ɗaukar kayan abincin abinci don daidaita yanayin jikin.
Anan akwai mahimman abubuwan taimako waɗanda zasu haɓaka lafiyar mata.
1. Allura
Yana da babban matsayi a cikin ginin kasusuwa. Tare da hakan, ana kuma buƙatar don ƙoshin lafiya, jijiyoyi, da zuciya. Ya kamata ku fara inganta ƙashin ku kashi a cikin 20s saboda za ku rasa shi a hankali a cikin shekaru masu zuwa saboda wasu hanyoyin ilimin mata. Yarinya na buƙatar 1000mg na alli a rana a cikin shekaru 20 na. Idan alli jikinka yana karba daga madara, kayan kiwo, ganyayyaki, ganye mai ganye, kwayoyi, goro mai tsami, broccoli, ko almon, bai kai ga alamar ba, to lallai ne ka fara shan kayan abinci.
2. Vitamin D
Hakanan ana buƙatar wannan don ƙarfafa ƙashi, kuma yana rage haɗarin cututtukan zuciya da ciwon daji zuwa wani ɗan lokaci. Wannan yana kara jan kals din a ciki da hanjin ciki. Hasken rana shine babban tushen bitamin D. Baya ga shi, zaka iya samun Vitamin D daga kifin kifi, tuna, hatsi, ruwan 'ya'yan itace, da madara mai karfi. Fatar ku tana shayar da Vitamin D daga rana.
Don haka dole ne ku fita yawo, tsere, ko ayyukan motsa jiki a karkashin rana yayin sanyin safiya ko kuma magariba lokacin da hasken rana yake da taushi. Idan kullun ku kasance a gida, ya kamata ku nemi shawarar likita don bincika lafiyar ku. Kashi da ciwon baya, tsananin asara gashi alamomin rashin karancin Vitamin D. Idan shekarun ku sun kasance tsakanin shekara 1 zuwa 70, kuna buƙatar 600 IU na Vitamin D kowace rana yayin da matan da suke da shekaru sama da 70 suna buƙatar 800 IU na bitamin D.
3. Ironarfe
Wannan ma'adanin ba shi da makawa tare da fa'idodi da yawa. Kuna buƙatar baƙin ƙarfe don ƙwaƙwalwar kwakwalwa, ƙwaƙwalwar ja. Hakanan yana kara matakin kuzarin ku. Kayan jan nama tushen arziki ne na ƙarfe, amma yayin wasu yanayi kamar samun jinin haila, haihuwa, balaga shine matakan rayuwa yayin da zaku buƙaci fiye da yadda aka saba.
Kayan lambu da vegans na iya ɗaukar kayan abinci don ƙarfe don biyan buƙatun. Ana samun maganin a cikin nau'in ferrous sulfate, ferric sulfate, ferrous gluconate, ko citric citrate. Duk macen da shekarunta suka fi shekaru 19, to tana buƙatar 17.o-18.9 mg na baƙin ƙarfe kowace rana. Yawan shaye-shaye na baƙin ƙarfe a cikin mata masu ciki shine 14.7 MG / rana.
4. Gyara
Folate, wanda akafi sani da folic acid, yana da mahimmanci don haɓakar tayi don hana duk wani nakasassu na cikin gari. Don haka, dole ne a saka shi a cikin abincin iyaye mata masu tsammanin. Bayan haka kuma, yana taimakawa wajen yaki da cututtukan kwakwalwa irin su rashin kwanciyar hankali. Avocado, wake, 'ya'yan itatuwa citrus, ganye mai ganye suna wadatarwa da folic acid. Mace mai ciki tana buƙatar fom 400mcg zuwa 600mcg folate. Likitocin sun bayyana cewa idan aka dauki folate tare da abinci, jikinka zai iya shan 85% daga ciki, amma abin mamaki, zaku iya shan shi gaba daya idan kuka ci shi a cikin komai a ciki.
5. Vitamin B-12
Cikakkiyar Vitamin B hade ce mai yawa na bitamin wadanda suke aiki tare a matsayin kungiya domin kiyaye ku kuma yayi kyau. Babban aikin B-hadaddun shine samar da makamashi a jikin ku. Bayan sha, yana shiga cikin abubuwa na abubuwan gina jiki da jikinka yake amfani da su ta hanyar carbohydrate, protein, da mai. Shawarwarin da aka ba da shawarar ga mata masu lafiya shine 1.8 mcg kowace rana yayin da mata masu juna biyu da masu shayarwa, abin da ake buƙata shine 2.6 mcg da 2.8 mcg, bi da bi.
Vitamin B-12 yana daya daga cikin irin abubuwan gina jiki wanda ke taka rawa wajen kiyaye jijiyoyi da sel. Hakanan yana taimakawa wajen gina DNA. Qwai, kifi, kaji, nama sune sananniyar tushen bitamin B-12. Masu cin ganyayyaki suna wahala daga raunin B-12 sosai tunda tushen asalin dabbobi ne. Yawanci mace mai girma tana buƙatar ƙasa da mcg 3. Theauki ƙwayar multivitamin mai ɗauke da B-12 a cikin nau'in Methyl B-12 saboda jikinka zai sha da sauri.
6. Man kifi
Kifin mai, kamar kifin masara, masaral, da sardines, sune tushen tushen mayuka masu mahimmanci na omega-3, EPA, da DHA. Omega-3 yana da ikon rage haɗarin wasu maganganu na kiwon lafiya kamar bugun jini, bugun zuciya, wasu nau'in cutar daji, rheumatoid arthritis, waɗanda suke da yawa sosai a wannan zamani. 1100 na omega-3 yana da kyau ga lafiyar mata.
Kwararrun likitan zuciya suna ba da shawarar cin kifin mai mai ruwan sanyi aƙalla sau biyu a mako. Fa'idodin cin waɗannan kifayen an tabbatar da su. Idan kai mai cin ganyayyaki ne ko mai cin ganyayyaki ko ba sa son ƙanshi na kifi, zaku iya zaɓar kari na abincin kifaye don samun fa'idodi. 250-500 mg kowace rana hade da EPA da DHA, wanda man kifi mai tushe ne mai kyau, ya isa.