Cikakken jerin abubuwan warkarwa
Wadatacce
- Abinci don warkewa da sauri
- Abincin da ke hana warkarwa
- Abinci don sauƙaƙa warkarwa a cikin lokacin aiki
Abincin mai warkarwa, kamar su madara, yogurt, lemu da abarba, suna da mahimmanci wajen warkewa bayan an yi musu tiyata saboda suna sauƙaƙe samuwar ƙyallen da ke rufe raunuka kuma yana taimakawa rage alamar tabon.
Don inganta warkarwa, yana da mahimmanci a kiyaye jiki da kyau sosai, saboda fatar ta fi taushi kuma tabo ya fi kyau. Kyakkyawan bayani na iya zama abinci mai wadataccen ruwa kamar lemu, kankana, kokwamba da miya gaba ɗaya. San wane abinci ne mai wadataccen ruwa.
Duba menene kuma masaninmu na abinci mai gina jiki zai ce a cikin bidiyo mai ban sha'awa a ƙasa:
Abinci don warkewa da sauri
Duba tebur don misalan abinci waɗanda ke ba da gudummawa don inganta warkarwa na fata kuma waɗanda ya kamata a cinye a lokacin bayan aiki, bayan yanke ko yin zane ko huji:
| Misalai | Fa'idar bayan aiki | |
| Abinci mai wadata a ciki Sunadarai | Nakakken nama, kwai, kifi, gelatin, madara da kayayyakin kiwo | Suna taimakawa cikin samuwar nama wanda za'a buƙata don rufe raunin. |
| Abinci mai wadata a ciki Omega 3 | Sardines, kifin kifi, tuna ko chia | Rage kumburi ta hanyar sauƙaƙa warkarwa. |
| 'Ya'yan itace masu warkarwa | Orange, strawberry, abarba ko kiwi | Mahimmanci a cikin samuwar collagen, wanda ke taimakawa fata ta ƙara ƙarfi. |
| Abinci mai wadata a ciki Vitamin K | Broccoli, bishiyar asparagus ko alayyaho | Suna taimakawa tare da daskarewa ta hanyar dakatar da zubar jini da kuma sauƙaƙa warkarwa. |
| Abinci mai wadata a ciki Ironarfe | Hanta, gwaiduwar kwai, chickpeas, peas ko kayan lambu | Yana taimaka wajan kula da lafiyayyun ƙwayoyin jini, waɗanda ke da mahimmanci don kawo abubuwan gina jiki a wurin rauni. |
| Abinci mai wadata a ciki Valina | Soy, kwayoyi na Brazil, sha'ir ko eggplant | Inganta ingancin sabunta nama. |
| Abinci mai wadata a ciki Vitamin E | Sunflower, hazelnut ko gyada | Inganta ingancin samuwar fata. |
| Abinci mai wadata a ciki Vitamin A | Karas, tumatir, mangoro ko gwoza | Suna da kyau don hana kumburin fata. |
Supplementaukar ƙarin abincin Cubitan na iya zama da amfani don sauƙaƙe aikin warkarwa, musamman game da raunuka da wuraren kwanciya waɗanda suka bayyana a cikin mutanen da ke kwance.
'Ya'yan itace masu warkarwaAbincin da ke hana warkarwa
Wasu abinci, waɗanda aka fi sani da oars, suna hana warkarwa kuma bai kamata a sha su bayan tiyata ba, yayin da suke da ɗinki, kamar su zaƙi, abubuwan sha mai laushi, soyayyen abinci ko naman da aka sarrafa, kamar su tsiran alade da tsiran alade.
Waɗannan abinci na iya lalata warkarwa saboda sukari da mai mai kera masana'antu suna ƙara kumburi a cikin jiki kuma suna hana zagawar jini, wanda ke da mahimmanci ga abubuwan gina jiki don isa ga rauni don warkar da nama.
Sabili da haka, yana da mahimmanci a cire daga abincin duk abin da ke da mai da kuma musamman sukari, kamar:
- Farin sukari, zuma, karafan molasses;
- Soda, alawa, cakulan, ice cream da kukis, an cushe ko a'a;
- Madarar cakulan, jams tare da sukari;
- Abincin mai, alade, tsiran alade, tsiran alade, naman alade.
Dabara mai kyau ita ce bincika lakabin abincin da aka sarrafa sannan a bincika ko akwai sukari a cikin jerin kayan haɗin kayan. Wani lokaci suga yana ɓoye a ƙarƙashin wasu sunaye marasa ma'ana kamar Maltodextrin ko Masarar syrup. Duba adadin sukari a cikin abincin yau da kullun.
Abinci don sauƙaƙa warkarwa a cikin lokacin aiki
Kyakkyawan zaɓin abinci don cin abinci a lokacin bayan aiki shine a sami miyan kayan lambu, a doke shi a cikin abin haɗawa tare da dusar mai na man zaitun. Wannan abincin na farko ya zama mai ruwa kuma ana iya ɗauka koda a cikin gilashi tare da ciyawa don sauƙaƙewa.
Lokacin da mai haƙuri ba shi da lafiya, zai iya samun abinci mai sauƙi, yana ba da fifikon dafa abinci da kayan lambu. Kyakkyawan shawara shine cin yanki guda 1 na gasasshen nama ko dafaffe, wanda aka ɗora shi da ganyaye da tafasasshen broccoli, da kuma gilashin gilashi 1 na ruwan lemon tsami tare da strawberries.
Mai Ban Sha’Awa A Yau
FSH: menene shi, menene don me yasa yake sama ko ƙasa
