10 Abubuwan Sha na Karewa da Ingantaccen Abin Sha don Sha yayin Rashin Lafiya

Wadatacce

• Tallafawa garkuwar ku
• 1. Orange, ɗan itacen inabi, da sauran 'ya'yan itacen citta
• Sanannen abinci mai gina jiki (a cikin aiki ɗaya)
• 2. Green apple, karas, da lemu
• Sanannen abinci mai gina jiki (a cikin aiki ɗaya)
• 3. Gwoza, karas, ginger, da tuffa
• Sanannen abinci mai gina jiki (a cikin aiki ɗaya)
• 4. Tumatir
• Sanannen abinci mai gina jiki (a cikin aiki ɗaya)
• 5. Kale, tumatir, da seleri
• Sanannen abinci mai gina jiki (a cikin aiki ɗaya)
• 6. Strawberry da kiwi
• Sanannen abinci mai gina jiki (a cikin aiki ɗaya)
• 7. Strawberry da mangoro
• Sanannen abinci mai gina jiki (a cikin aiki ɗaya)
• 8. Mintaccen kankana
• Sanannen abinci mai gina jiki (a cikin aiki ɗaya)
• 9. Irin kabewa
• Sanannen abinci mai gina jiki (a cikin aiki ɗaya)
• 10. Green apple, latas, da kale
• Sanannen abinci mai gina jiki (a cikin aiki ɗaya)
• Kiyaye garkuwar jikinka tayi karfi

Tallafawa garkuwar ku

Tsarin garkuwar ku yana aiki koyaushe, yana gano waɗanne ƙwayoyin ƙwayoyin jikinku ne da waɗanda ba su ba. Wannan yana nufin yana buƙatar ƙoshin lafiya na bitamin da ma'adinai don ci gaba da kuzari da ci gaba.

Wadannan girke-girke masu cike da muhimman abubuwan gina jiki don lafiyar yau da kullun ko yaƙi da ƙwayoyin cuta kamar sanyi ko mura.

Koyi waɗanne abubuwan inganta haɓakar rigakafi kowane ruwan 'ya'yan itace, mai laushi, ko madara iri na da shi don haka zaka iya fara safiyar ka tare da wartsakewar ƙarfin garkuwar jikin ka.

1. Orange, ɗan itacen inabi, da sauran 'ya'yan itacen citta

Hotuna ta Happy Foods Tube

Wannan fashewar citrus ta Abincin Abinci mai farin ciki ya ƙunshi fiye da isasshen abincin ku na yau da kullun na bitamin C.

Vitamin C yanada sinadarin antioxidant, wanda ke kare kwayoyin halittarka daga abubuwa masu lalata jiki.

Rashin bitamin C zai iya haifar da jinkirin warkar da rauni, raunin rigakafi, da rashin iya yaƙar cututtuka yadda ya kamata.

A halin yanzu babu shaidar hakan na baka bitamin C yana da tasiri wajen hana yaduwar sabuwar kwayar cutar (SARS-CoV-2) ko magance cutar da take haifarwa, COVID-19.

Koyaya, bincike ya nuna alƙawari don jigilar ƙwayoyin cuta (IV) na bitamin C azaman magani na COVID-19.

Trialsarin gwaji na asibiti suna cikin aiki don magani, ba rigakafi ba, ta amfani da jiko na IV, ba maganin baka ba.

Koyaya, idan kuna da sanyi, yawancin allunan bitamin C na iya haifar da alamun rashin ƙarfi da saurin dawowa. Ga manya, iyakar da za a iya haƙawa ita ce milligrams 2,000 (mg) a rana.

Sanannen abinci mai gina jiki (a cikin aiki ɗaya)

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  2. Green apple, karas, da lemu

  

  Hotuna ta Urungiyar Urbanlla

  
  

  Karas, apples, da lemu sune haɗuwa mai nasara don taimakawa jikinka kare kanta da yaƙar cututtuka.

  Tuffa da lemu suna ba ku bitamin C.

  Vitamin A, wanda shi ma, yana nan a cikin karas a cikin sigar antioxidant beta carotene.

  Har ila yau karas na dauke da bitamin B-6, wanda ke taka muhimmiyar rawa wajen yaduwar kwayar halitta da samar da sinadarin antibody.

  Danna nan don girke-girke ta Theungiyar Urban wanda zai ba ku haske da tafiya da safe. Gwanin ɗanyen tuffa da gaske yana yankewa ta cikin zaƙin karas da lemu.

  Sanannen abinci mai gina jiki (a cikin aiki ɗaya)

  • potassium daga karas
  • bitamin A daga karas
  • bitamin B-6 daga karas
  • bitamin B-9(folate) daga lemu
  • bitamin C daga lemu da tuffa
  

  3. Gwoza, karas, ginger, da tuffa

  Hoto daga Minimalist Baker

  
  

  Wannan juicearfafa ruwan 'ya'yan itace ta Minimalist Baker ya ƙunshi tushen kayan lambu guda uku waɗanda zasu taimaka maka tsarin rigakafi da rage alamun bayyanar cututtuka.

  Kumburi yawanci ba shi da kariya ga cututtukan da suka samo asali daga ƙwayoyin cuta ko ƙwayoyin cuta. Ciwon sanyi ko mura sun hada da hanci, tari, da ciwon jiki.

  Mutanen da ke da cututtukan zuciya na rheumatoid na iya samun wannan ruwan 'ya'yan itace musamman da amfani, saboda ginger yana da tasirin-kumburi.

  Sanannen abinci mai gina jiki (a cikin aiki ɗaya)

  • potassium daga karas, beets, da apple
  • bitamin A daga karas da gwoza
  • bitamin B-6 daga karas
  • bitamin B-9(folate) daga beets
  • bitamin C daga apple
  

  4. Tumatir

  Elise Bauer ne ya dauki hoto don Kayan girke-girke

  Hanya mafi kyau don tabbatar ruwan tumatir naku sabo ne kuma baya dauke da kayan hadin da yawa shine kuyi shi da kanku. Sauƙaƙe girke-girke yana da girke-girke mai ban mamaki wanda kawai ke buƙatar ingredientsan kayan aikin.

  Mafi kyawun sashi? Ba a buƙatar juicer ko blender, kodayake kuna so ku ɗanƙaƙƙan gaɓoɓin da yanki ta hanyar sieve.

  Tumatir yana da wadataccen bitamin B-9, wanda aka fi sani da folate. Yana taimaka rage haɗarin kamuwa da ku. Tumatir shima yana samar da adadi mai yawa na magnesium, maganin kashe kumburi.

  Sanannen abinci mai gina jiki (a cikin aiki ɗaya)

  • magnesium daga tumatir
  • potassium daga tumatir
  • bitamin A daga tumatir
  • bitamin B-6 daga tumatir
  • bitamin B-9 (folate) daga tumatir
  • bitamin C daga tumatir
  • bitamin K daga tumatir da seleri
  

  5. Kale, tumatir, da seleri

  Kale yana da mahimmanci a cikin ruwan 'ya'yan kore da yawa, amma Kale Mary - Tesco ya ɗauki Maryama mai jini - hakika ɗayan iri ne.

  Maimakon yanke dandano na kale tare da 'ya'yan itace masu zaƙi, wannan girke-girke yana amfani da ruwan tumatir, ƙara ƙari fiye da bitamin A.

  Dingara wasu dokin doki mai yaji a wannan girke-girke na iya samar da fa'idodin anti-inflammatory, a cewar wasu bincike. Haɗa shi don abin sha wanda zai tada hankalin ku.

  Sanannen abinci mai gina jiki (a cikin aiki ɗaya)

  • magnesium daga ruwan tumatir
  • 

    6. Strawberry da kiwi

    Hotuna ta Well Plated

    Strawberries da kiwis wasu zaɓuɓɓukan lafiya ne don haɗawa cikin abin sha mai bitamin C. Tunda yana ɗaukar kusan kofuna 4 na strawberries don yin kofi ɗaya na ruwan 'ya'yan itace, kuna so ku haɗa waɗannan' ya'yan itacen a cikin mai laushi maimakon ruwan 'ya'yan itace.

    Muna son wannan girke-girke ta Well Plated, wanda ya haɗa da madara mara ƙara. Madara kyakkyawan tushe ne na furotin da bitamin D, wanda ke da wahalar samu ta cikin ruwan 'ya'yan itace da ke amfani da' ya'yan itace ko kayan marmari kawai.

    Mutane da yawa ba su da isasshen bitamin D, wanda galibi ake samu a cikin hasken rana da kuma ƙarami a cikin kayayyakin dabbobi. Matakan lafiya, wanda aka samu ta hanyar hasken rana, abinci, ko kari, rage haɗarin kamuwa da cututtukan numfashi kamar ciwon huhu ko mura.

    Wasu bincike na baya-bayan nan sun nuna alaƙa tsakanin rashi bitamin D da yawan kamuwa da cuta da kuma tsanani. Ana buƙatar gwaji na asibiti don sanin ko yana da irin wannan tasirin akan SARS-CoV-2, sabon coronavirus.

    Don ƙarin ƙaruwa, canza madara don ounan ogan na yogurt na Greek-mai arzikin probiotic-yogurt. Yin amfani da maganin rigakafi na iya taimaka wa ƙwayoyinku su kula da shamakin ƙwayoyin cuta. Ana samun rigakafin rigakafi a cikin kari da abinci mai daɗaɗa.

    Sanannen abinci mai gina jiki (a cikin aiki ɗaya)

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      7. Strawberry da mangoro

      Hotuna ta Feel Good Foodie

      Feel Good Foodie's strawberry mango smoothie ita ce hanya mai lafiya don gamsar da sha'awar ku ga guguwar mara tushe. Wannan girke-girke yana amfani da wasu 'ya'yan itace mai daskararre, wanda ke kunshe da naushi irin na' ya'yan itace.

      Hakanan zaka iya zaɓar amfani da duk 'ya'yan itacen sabo idan kuna dasu a hannu.

      Bitamin E daga mango da madarar almond yana ƙara ƙarin fa'idodin antioxidant don haɓaka tsarin rigakafi, musamman ma cikin tsofaffi.

      Sanannen abinci mai gina jiki (a cikin aiki ɗaya)

      • alli daga madarar almond
      • manganese daga strawberries
      • potassium daga strawberries
      • bitamin A daga mangoro da karas
      • bitamin B-6 daga mangoro
      • bitamin B-9 (folate) daga strawberries da mangoro
      • bitamin C daga strawberries, mangoro, da lemu
      • bitamin D daga madarar almond
      • bitamin E daga mangoro da madarar almond
      

      8. Mintaccen kankana

      Hotuna ta hanyar Kayan Abincin na Indiya

      Ba wai kawai kankana mai wadataccen bitamin C da arginine (wanda zai iya ƙarfafa garkuwar ku), amma kuma yana iya taimakawa sauƙaƙe ciwon tsoka. Ciwo na tsoka alama ce ta gama-gari ta mura, musamman ma ga tsofaffi.

      Ruwan ruwa mai nauyi na wannan 'ya'yan itace na iya sauƙaƙa ruwan (kuma yana jin kamar ƙarancin' ya'yan itace).

      Dubi girkin Dassana na ruwan 'ya'yan mint na kankana a Veg Recipes of India. Hakanan zaka iya hada ruwan kankana tare da sauran ruwan 'ya'yan itace na fili, kamar su apple ko lemu, wanda bazai da bitamin A.

      Sanannen abinci mai gina jiki (a cikin aiki ɗaya)

      • arginine daga kankana
      • 

        9. Irin kabewa

        Hotuna ta Trent Lanz don Yarinyar Blender

        Yawancin girke-girke na ruwan 'ya'yan kabewa akan layi sun haɗa da yawancin sugars da yawa ko buƙatar ruwan apple ɗin da aka siya.

        Wannan shine dalilin da yasa muka yanke shawarar haɗawa da wannan girke-girke madarar kabewa ta Blender Girl a maimakon haka. Yana ɗaya daga cikin sabo, mafi girke-girke na yau da kullun da ake samu akan layi. Yana aiki a matsayin babban tushe don 'ya'yan itace masu laushi kuma.

        Benefitsarin fa'idodin lafiyar ma yana da wahalar watsi. Ba wai kawai wannan madarar zata bunkasa garkuwar ku ba, amma kuma tana iya taimaka muku:

        • lafiyar kashi
        • bayyanar cututtuka na al'ada ko sakamako kamar
        • lafiyar fitsari
        • gashi da fata
        • lafiyar kwakwalwa
        • lafiyar prostate

        'Ya'yan kabewa sune babban tushen tutiya. Zinc ya riga ya zama sanannen abu a cikin yawancin maganin sanyi, saboda tasirinsa mai kyau ga duka kumburi da tsarin garkuwar jiki.

        Masu bincike na Ostiraliya suna duban zinc cikin jijiyar jiki a matsayin magani ga al'amuran numfashi da ke haɗe da COVID-19.

        Har ila yau, a cikin ayyukan akwai aƙalla gwajin gwaji na asibiti na Amurka wanda ke bincika tasirin zinc (a haɗe tare da sauran hanyoyin kwantar da hankali) kan hana kamuwa da cutar SARS-CoV-2.

        Sanannen abinci mai gina jiki (a cikin aiki ɗaya)

        • magnesium daga 'ya'yan kabewa
        • manganese daga 'ya'yan kabewa
        • potassium daga ranakun
        • tutiya daga 'ya'yan kabewa
        

        10. Green apple, latas, da kale

        Hotuna ta Nuna Mini Yummy

        Ruwan koren ruwan 'ya'yan itace shine ikon gina jiki wanda ke inganta tsarin garkuwar jiki.

        Show Me the Yummy yana da girke-girke mai ban sha'awa wanda zai sa kowa, ciki har da yara, suyi murnar shan ganyensu.

        Jefa cikin ɗan faski ko alayyafo don ƙarin ƙarin bitamin A, C, da K.

        Sanannen abinci mai gina jiki (a cikin aiki ɗaya)

        • baƙin ƙarfe daga kale
        • manganese daga kale
        • potassium daga kale
        • bitamin A daga Kale da seleri
        • bitamin B-9 (folate) daga seleri
        • bitamin C daga Kale da lemun tsami
        • bitamin K daga kokwamba da seleri
        

        Kiyaye garkuwar jikinka tayi karfi

        Yin juices, smoothies, da abubuwan sha mai gina jiki na ɗaya daga cikin hanyoyin mafi ƙayatarwa don kasancewa cikin ƙoshin lafiya. Koma wanne kuke so, koyaushe kuna iya ƙara wasu kayan cin abinci kamar su chia tsaba da ƙwayar alkama don ƙarin fa'idodin kiwon lafiya.

        Sauran hanyoyin da za a iya kiyaye garkuwar jikinka da karfi sun hada da yin tsafta, zama da ruwa, yin bacci mai kyau, rage damuwa, da motsa jiki akai-akai.

        Yi amfani da blender

        Idan bakada juicer, yi amfani da blender. Cupara kofi 1 na ruwan kwakwa ko madarar goro don inji ta tafi. Hakanan zaku sami fa'ida daga abun ciki na zaren gamsuwa mai laushi.