Karin kayan abinci guda 6 wajan yin al'ada
Wadatacce
Wasu bitamin, ma'adanai da magunguna na ganye, kamar su calcium, omega 3 da bitamin D da E, na iya taimakawa wajen hana cututtukan da haɗarin su ke ƙaruwa da jinin al'ada, kamar su osteoporosis da ciwon sukari, alal misali, tare da sauƙaƙe alamun alamun wannan matakin, kamar walƙiya mai zafi, bushewar farji da tarin kitse a cikin ciki.
Ana iya samun waɗannan abubuwan ta hanyar abinci ko kari, wanda yakamata a yi bayan shawarwarin likita ko masaniyar abinci. Bitamin da ma'adanai da suka bayyana sun fi dacewa don rage bayyanar cututtukan sankarau sune:
1. Vitamin E
Vitamin E, saboda sinadarin antioxidant da anti-inflammatory, yana taimakawa rage damuwa a cikin jiki, haɓaka nauyi sannan kuma yana ba da gudummawa don rigakafin baƙin ciki. Bugu da kari, yana kara lafiya da bayyanar fata kuma yana taimakawa hana saurin tsufa.
Duba wane abinci ne mai wadataccen bitamin E.
2. Calcium
Calcium yana taimakawa rage haɗarin osteoporosis, musamman ga matan da basu zaɓi ko ba zasu iya shan maganin maye gurbin hormone.
Ya kamata a sha abubuwan da ke cikin alli tare da abinci, saboda kasancewar wasu bitamin da na ma'adanai na taimaka wajan kara yawan shan su. San lokacin da mata masu haila suke bukatar shan kayan alli.
3. Vitamin D
Vitamin D yana taimakawa wajen shan alli, tabbatar da inganta lafiyar ƙashi, hana ƙashin ƙugu da hana faruwar ɓarkewar kashi. Duba lokacin da za'a ɗauki abubuwan bitamin D kuma menene adadin shawarar.
Baya ga bitamin D, magnesium ma'adinai ne wanda shima ke taimakawa cikin shayar da alli.
4. Polyphenols
Polyphenols sune abubuwan antioxidant da anti-inflammatory, wanda ke taimakawa hana ci gaban cututtukan zuciya da cututtukan zuciya da kuma hana tsufa da wuri, saboda haka mahimmancin sanya su cikin abinci da ƙarin wannan matakin na rayuwa.
5. Kwayoyin halittar jiki
An nuna phytoestrogens, a cikin karatun da yawa, don taimakawa mafi yawan alamomin alamomin jinin al'ada, tunda wadannan abubuwan suna iya kwaikwayon tasirin estrogens a jikin mace.
Wadannan phytoestrogens ana iya samunsu a cikin abinci kamar su waken soya da waken soya, tofu, flaxseed, tsaba da wake, ko kuma a kari dauke da waken isoflavones.
6. Omega 3
Omega 3, ban da bayar da gudummawa ga rigakafin cututtukan zuciya da jijiyoyin jini, yana kuma taimakawa wajen hana kamuwa da cutar sankarar mama da bacin rai, wanda kasadar hakan ke karuwa a lokacin al'ada.
Abinci tare da abinci mai wadataccen wadataccen bitamin, ma'adinai da magungunan ganye babbar dabara ce don kiyaye lafiyar maza. Arin abubuwa tare da waɗannan abubuwan na iya ba da ƙarin taimako, duk da haka, yana da mahimmanci a tuntuɓi likitan mata kafin yanke wannan shawarar, domin tsara abubuwan da suka dace na bitamin da kuma ma'adanai a cikin kowane yanayi, da kuma adadin da ya kamata.
Dubi yadda za ku ji daɗi a cikin al'ada tare da gida da dabaru na asali a cikin bidiyo mai zuwa:
Mafi Karatu
Matsayi mafi kyau don shayar da jariri
