Ciwan ciki da maƙarƙashiya
Wadatacce
- Abin da za a ci
- Abin da ba za a ci ba
- Nawa ne ruwan da za a sha
- Menu don yaƙar maƙarƙashiya
- Ta hanyar kiyaye daidaitaccen abinci da isasshen shan ruwa, al'ada ce hanji ya fara aiki sosai bayan kwana 7 zuwa 10 na abinci. Baya ga abinci, motsa jiki na yau da kullun yana kuma taimakawa wajen daidaita jigilar hanji.
Abincin da zai kawo karshen maƙarƙashiya, wanda aka fi sani da maƙarƙashiya, ya kamata ya ƙunshi abinci mai yalwar zazzaɓi kamar su oats, papayas, plums da koren ganye, kamar alayyafo da latas.
Bugu da kari, yana da matukar muhimmanci a sha ruwa mai yawa, saboda kara yawan zare, 'ya'yan itace da kayan marmari a cikin abinci na iya barin hanjin ya ma fi makalewa, idan babu isasshen ruwa da zai ba da ruwa don taimakawa wajen samar da biredin mai tsami.
Abin da za a ci
Mafi kyawun abinci don taimakawa hanjin hanji suyi aiki da kyau sune:
- Kayan lambu: latas, kabeji, arugula, chard, watercress, seleri, broccoli, alayyafo, juyawa;
- 'Ya'yan itãcen marmari gwanda, pear, plum, lemu, abarba, peach, zabibi, fig da apricot;
- Hatsi: ƙwayar alkama, alkamar alkama, oats da aka yi birgima, quinoa;
- Dukan Abinci: gurasa mai ruwan kasa, shinkafa mai kaza da taliya ruwan kasa;
- Tsaba: chia, flaxseed, sesame, kabewa da 'ya'yan sunflower;
- Abubuwan rigakafi na halitta: yogurt mara kyau, kefir.
Wadannan abinci ya kamata a sanya su yau da kullun a cikin tsarin abinci, saboda yawan cin su ne zai sanya hanji aiki a koyaushe. Duba girke-girke na ruwan lexative wanda za'a iya amfani dashi a cikin kayan ciye-ciye.
Abin da ba za a ci ba
Abincin da ya kamata a guji saboda barin hanjinsa a makale shine:
- Sugar da abinci mai yalwar sukari, kamar su abubuwan sha mai laushi, waina, kayan zaki, wainar dafe-dafe, cakulan;
- Abubuwa marasa kyau, kamar soyayyen abinci, abinci mai sanyi da daskararre;
- Abinci mai sauri;
- Naman da aka sarrafa, kamar tsiran alade, naman alade, tsiran alade da naman alade;
- 'Ya'yan itãcen marmari koren ayaba da guava.
Yana da mahimmanci a nuna cewa idan ayaba ta yi kyau sosai, ba za ta kama hanji ba, kuma za a iya shan ta har zuwa 1x / rana ba tare da haifar da maƙarƙashiya ba, matuƙar sauran abincin ya daidaita.
Nawa ne ruwan da za a sha
Ruwan yana da alhakin shayar da zaren abinci, ƙara kek da kuma sauƙaƙar da shi. Bugu da kari, shi ma yana shayar da dukkanin bututun cikin hanji, yana sanya najasa tafiya cikin sauki har sai an kawar da su.
Matsakaicin adadin yawan amfani da ruwa ya bambanta gwargwadon nauyin mutum, kasancewarsa 35 ml / kg kowace rana. Don haka, mutum mai nauyin kilogiram 70 ya kamata ya sha ruwa 35x70 = 2450 na ruwa kowace rana.
Menu don yaƙar maƙarƙashiya
Tebur mai zuwa yana nuna misali na menu na kwanaki 3 don yaƙar hanjin hanji:
| Abun ciye-ciye | Rana 1 | Rana ta 2 | Rana ta 3 |
| Karin kumallo | 1 kofin yogurt na fili + 1/2 col na miyar chia + yanki guda 1 na burodin nama da cuku | Gilashin 1 na ruwan lemu + soyayyen kwai 2 da tumatir, oregano da cokali 1 na flaxseed | 2 yanka gwanda + 1/2 col miyar chia + yanka cuku 2 da kofi |
| Abincin dare | 2 sabobin plum + 10 cashew nuts | Gwanda guda 2 | 1 gilashin ruwan 'ya'yan itace kore |
| Abincin rana abincin dare | 3 col na miyar shinkafa mai ruwan kasa + kifi a cikin murhu tare da man zaitun da kayan lambu + Kale da aka dafa da albasa | taliyar nama duka tare da yankakken nama da tumatir miya + koren salad | Cinyar kaza a cikin tanda + 3 col shinkafa ruwan kasa + wake biyu na wake + kayan lambu da aka dafa a cikin man zaitun |
| Bayan abincin dare | Gilashin lemun kwalba 1 tare da gwanda + soyayyen kwai 2 da tumatir, oregano da cokali 1 na flaxseed | 1 gilashin koren ruwan 'ya'yan itace + 10 cashew nuts | 1 yogurt mara kyau + 1 yanki na dukan burodin hatsi tare da kwai da cuku |
Ta hanyar kiyaye daidaitaccen abinci da isasshen shan ruwa, al'ada ce hanji ya fara aiki sosai bayan kwana 7 zuwa 10 na abinci. Baya ga abinci, motsa jiki na yau da kullun yana kuma taimakawa wajen daidaita jigilar hanji.
Mashahuri A Kan Tashar
Star anise: Fa'idodi 6 da lafiyar ku da yadda ake amfani dasu
