Kari 4 Ga Mata Masu Rage Kiba

Wadatacce

• Magnesium
• Vitamin D
• Bilberry
• Probiotics
• Bita don

Muna zaune a cikin duniyar da aka ƙera don taimaka mana gyara kurakuranmu. Wannan shine dalilin da yasa muke da duba-duba, tsarin dawo da kalmar sirri, da "Shin kun tabbata kuna son gogewa?" tsokana. Waɗannan ƙarfafawa, kodayake wani lokacin suna rikitar da rayuwar mu (darn ku, gyara daidai!), Taimaka kare mu lokacin da muke da rauni.

Don haka idan ya zo ga cin abinci, yana da ma'ana don samun tallafi-tsarin tallafi-wanda zai iya taimakawa a cikin ƙoƙarinku don cimma burin ku na rairayin bakin teku. Idan kun riga kun bi waɗannan ƙa'idodi goma sha biyu na cin abinci lafiya daga Abincin Jiki na Bikini, waɗannan ƙarin abokan haɗin gwiwa za su haɓaka tasirin tsarin abincin ku don taimaka muku canza jikin ku, samun kwarin gwiwa, da kiyaye adadi mai kyau.

Magnesium

Babban fa'idar wannan sinadari shine ikonsa na shakatawa tsokoki, kwantar da hankalin ku, da inganta barcin kwanciyar hankali, wanda a cikin kansa babban bangare ne na sanya kowane tsarin abinci ya yi aiki. A cewar Cibiyar Kiwon Lafiya ta ƙasa, ana buƙatar magnesium don fiye da halayen sinadarai 300 a cikin jiki, gami da kiyaye bugun zuciya, daidaita matakan sukarin jini, da kuma taimakawa rage hawan jini. Wasu bincike kuma sun nuna cewa yawan shan magnesium na iya rage haɗarin ciwon daji na hanji, kuma yawancin bincike sun nuna cewa magnesium na iya taimakawa wajen magance irin wannan yanayi kamar osteoporosis, PMS, migraines, depression, da sauransu.

Bugu da ƙari ga waɗancan fa'idodin kiwon lafiya, magnesium na iya taimakawa rage nauyi da sifar jikin. Nazarin 2013 a cikin Jaridar Abinci gano cewa mafi girman cin magnesium yana da alaƙa da ƙananan matakan glucose mai azumi da insulin (alamomin da ke da alaƙa da ƙima da ƙima), kuma bincike ɗaya daga Ingila ya gano cewa kari na magnesium na iya samun wasu fa'idodi masu amfani akan rage riƙe ruwa yayin haila. don rage kumburin ciki mara kyau. Adadin shawarar magnesium ga mata masu shekaru 30 shine milligrams 310, da 320 ga mata sama da 30. Za ku sami magnesium a yawancin abinci, gami da kayan lambu masu ganye, wake, da goro. Hakanan ana samun kari a cikin kwaya ko sifar foda a shagunan abinci na kiwon lafiya. Gwada shan ruwan dumi tare da cokali na foda na magnesium kowane dare kafin barci: Wannan zai iya taimaka maka barci lafiya kuma ka kasance akai-akai, yana rage kumburi da rashin jin daɗi.

Vitamin D

Vitamin D yana da fa'idodi da yawa don lafiyar ku gaba ɗaya da burin jikin bikini, duk da haka yawancin mu ba su da ƙarfi a ciki. (A zahiri, idan kuna zaune a arewacin Atlanta ko Phoenix, karatu ya nuna kun kusan zama D-rashi mafi yawan shekara.) Don haka kwaya na bitamin D na yau da kullun na iya zama ƙarin buƙata don ƙarawa zuwa abincinku. Akwai binciken da ke nuna cewa bitamin D yana taimakawa wajen kara karfin tsoka, yayin da karancin matakansa yana da alaƙa da irin su cututtukan zuciya da ciwon daji. Wasu bincike sun nuna cewa mutanen da ke da karancin bitamin D sun fi kamuwa da mura ko mura fiye da masu yawan gaske. Wannan fa'ida ce da kanta, amma ku yi tunani game da tasirin da za ku iya yi kuma: Da zarar kun kamu da rashin lafiya, ƙarancin jin daɗin motsa jiki da kuma sauƙin kai ga abin da ake kira abinci mai daɗi.

Dangane da asarar nauyi, bitamin D na iya taka muhimmiyar rawa ta hanyar taimakawa daidaita yunwa da ci. Nazarin Iran na 2012 a cikin Jaridar Abinci gano cewa kari tare da bitamin D yana da alaƙa da raguwar kashi 7 cikin ɗari na mai, kuma ƙaramin binciken daga Jami'ar Minnesota ya sami alaƙa tsakanin matakan D da asarar mai, musamman a yankin ciki. Tabbas, wannan baya nufin cewa shan bitamin D magani ne guda ɗaya. Amma don haɓaka kyakkyawan motsa jiki da halayen cin abinci, tabbatar cewa kuna samun adadin da aka ba da shawarar kowace rana ta hanyar abinci, hasken rana (samu aƙalla mintuna 15 a waje, musamman lokacin watannin hunturu), da ƙari idan ya cancanta. Kuna iya samun bitamin D a cikin abinci iri-iri, kamar kifi, qwai, da kayan kiwo masu ƙarfi; shawarar yau da kullun shine 600 IU. Bincike ya nuna cewa za ku sami ƙarin sha na ƙarin bitamin D idan kun ɗauka tare da babban abincinku.

Bilberry

Busassun 'ya'yan itace da ganyen wannan shuka, masu alaƙa da blueberry, na iya ba da sakamako masu fa'ida don asarar nauyi saboda abubuwan da ke tattare da antioxidant. Nazarin 2011 a cikin mujallar Ciwon sukari ya gano cewa cin abinci mai yawa a cikin bilberry (da kuma kifaye masu kitse da dukan hatsi) sun inganta aikin tsarin jini. Ofaya daga cikin waɗannan tasirin ya haɗa da inganta hawan jini da sauran lamuran jini waɗanda ke da alaƙa da kiba.

Probiotics

Binciken hawan hawan yana zana alaƙa tsakanin taimakon lafiya-gut kamar probiotics-kwayoyin lafiya masu lafiya waɗanda ke rayuwa a cikin hanjin mu ko sarrafa hanji-da nauyi. An nuna cewa shan probiotics, ko dai daga abinci kamar yogurt ko kari, an nuna cewa yana da tasiri a komai daga haɓaka tsarin rigakafi da rage matsalolin gastrointestinal zuwa maganin ciwon daji. Bincike daga Makarantar Magunguna ta Jami'ar Washington ya danganta kiba da rashin bambancin flora na hanji. Ƙara yogurt zuwa abincinku na yau da kullum, musamman ma idan kun kasance mai cin ganyayyaki ko lactose-rashin haƙuri, tabbatar da neman abubuwan da ake amfani da su na probiotic tare da akalla 5 biliyan masu aiki.

Kuma kar a manta siyan kwafin ku Abincin Jiki na Bikini yau don ƙarin nasiha mai sassaka jiki da slim-down sirri don samun shirye-shiryen rairayin bakin teku a cikin ɗan lokaci!

Bita don