Tips don rayuwa mai koshin lafiya

Tushen rayuwa mai lafiya shine abinci mai lafiya, kuma akwai sharuɗɗa biyu don fara ingantaccen abinci mai kyau

1. Cin abinci mai yawan kuzari ga ayyukan da mutum yake yi da kuma yanayin rayuwarsa, ta yadda zai samu daidaito tsakanin makamashin da yake sha ko amfani da shi da abin da yake samu; Idan mutum yaci abinci da yawa to zai yi kiba ko kiba ko kiba. Amma idan ya ci kadan nauyi zai ragu, namiji yana bukatar adadin kuzari 2500 a rana, yayin da mace ke bukatar matsakaicin adadin kuzari 2000. Ta kalmar "matsakaici", muna nufin mutumin da ya saba aiki a lokacin rana, saboda wannan ba ya shafi aikin damuwa, 'yan wasa masu aiki, mata masu juna biyu, da dai sauransu, inda bukatun ɗan adam na adadin kuzari ya bambanta dangane da shekaru, jinsi, da matsayin aiki, da kuma wasu dalilai, Calories shine sashin makamashi a cikin abinci ko abin sha, kuma yana wakiltar makamashin da ake buƙata don tada zafin kilo daya na ruwa da digiri daya na Celsius.

2. Cin abinci iri-iri domin tabbatar da daidaiton abincin da ake ci da kuma wadata jiki da dukkan sinadaran da yake bukata. Amma tare da daidaita yawan abincin da mutum ke ci, da kuma nisantar yawan cin abinci.

Waɗannan shawarwari masu amfani sun haɗa da ainihin ƙa'idodin cin abinci mai kyau, ta yadda mutum zai iya sanya zaɓin abincinsa mafi amfani ga lafiyarsa:

Babban abinci ya dogara da abinci mai sitaci, kamar burodi (a cikin al'ummar Larabawa musamman), hatsi (shinkafa, sha'ir, masara, hatsi, alkama, da sauransu) da dankali. Amma ya fi dacewa a dogara da nau'in nau'in iri ɗaya hatsi Gabaɗayan abinci gwargwadon iyawa, suna ɗauke da fiber, wanda ke sauƙaƙe narkewa kuma yana haɓaka jin daɗin jin daɗin ɗan adam.

Wasu mutane sun yi imanin cewa abincin sitaci yana haifar da kiba. Amma ta hanyar kwatanta gram na sitaci da gram na kitse, za mu lura cewa gram na kitse na ɗauke da adadin kuzari sau biyu fiye da gram na carbohydrates. Amma idan aka cire huskar daga cikin hatsi, aka tsarkake ta daga cikin kwankwasonta, sai darajarta ta ragu, wasu ma'adanai da bitamin da ke cikinta suna raguwa, kamar dogaro da farar biredi a cikin abinci, da kuma tataccen gari, baya ga karancin sinadirai, wanda hakan zai haifar da raguwar abinci. yana da matukar amfani ga tsarin narkewar abinci. Koyaya, yawan cin carbohydrates na iya haifar da kiba.

Yawancin 'ya'yan itatuwa da kayan marmari, inda ake so a ci guda biyar ko sassa na siffofi daban-daban a kowace rana, kuma guntu ko sashi ya kai kimanin gram 100 (misali, gram 100 na kankana, apricots uku ko hudu, kopin kofi). ruwan tumatir, 80 grams na karas 90 grams na kabeji ko farin kabeji, karamin kopin raspberries, ... da dai sauransu). Kofi daya na dabi'a, ruwan 'ya'yan itace mara dadi yana cikin wadannan sassan, haka ma kayan lambu da aka dafa a kofi daya. Wani yanki na ayaba zai iya zama rabo don karin kumallo.

Don sauƙaƙe abubuwa, mun ambaci girman rabon abinci daban-daban kamar haka:

• Wani yanki na hatsi yana daidai da kofin hatsi.
• Wani yanki na 'ya'yan itace daidai yake da rabin ayaba, matsakaiciyar apple, ko ɓaure 15.
• Guda ɗaya na kayan lambu yayi daidai da dukan karas.
• Ruwan madara ɗaya daidai yake da kofi ɗaya na madara.
• Wani yanki na nama yana daidai da kashi ɗaya bisa huɗu na nono kaji ko cikakken yatsa na hannu a cikin abinci.

Kifi shine tushen furotin mai kyau, saboda yana dauke da bitamin da ma'adanai masu yawa. Ya kamata ya yi aiki don cin akalla abinci biyu na kifi a mako guda. Kifin mai yana da wadataccen kitse masu amfani da ake kira omega-3 fats, wanda ke taimakawa wajen rigakafin cututtukan zuciya. Yana da kyau a guji kifin gwangwani da kyafaffen saboda yawan gishirin da ke cikinsa.

Kifin mai ya haɗa da salmon, mackerel, herring, tuna, sardines, da sauransu.

Cikakkun kitse da sukari yakamata a guji ko rage su. Dukanmu muna buƙatar kitse a cikin abincinmu, amma yana da mahimmanci a zaɓi nau'ikan da ke da amfani. Akwai manyan nau'ikan kitse guda biyu: cikakken da unsaturated. Cikakkun kitse na da illa ga jiki, domin yana kara yawan sinadarin cholesterol a cikin jini, yana kara hadarin kamuwa da cututtukan zuciya da shanyewar jiki, ana kiran su saturated fats saboda carbon atom da ke cikin su duk suna da alaka da hydrogen atom. Dangane da kitsen da ba shi da kyau, yana dauke da wasu atom din carbon wadanda ba atom din hydrogen ba, kuma wadannan kitse ba su da karfin samar da kuzari, wato suna da karancin kuzari, kuma suna taimakawa wajen rage yawan kuzari. cholesterol Jini, cututtukan zuciya da bugun jini.

Cikakkun kitse na iya ƙara yawan ƙwayar cholesterol a cikin jini, wanda ke ƙara haɗarin cututtukan zuciya. Ana samun waɗannan kitse a cikin abinci da yawa, kamar kek, pies, biscuits, kowane irin kayan zaki, man shanu da tsiran alade. Don haka, dole ne ku zaɓi daina cin su, kuma ku canza zuwa abinci waɗanda ke ɗauke da kitse marasa ƙima kamar mai kayan lambu, kifi mai kitse da avocado.

Yawancin mutane suna cin sukari da yawa, kuma abinci da abin sha masu sukari suna da adadin kuzari, don haka suna taimakawa wajen haɓaka nauyi. Hakanan yana iya haifar da ruɓar haƙori, musamman idan an ci abinci tsakanin abinci. Amma game da sukari, wanda a dabi'a yake samuwa a cikin wasu abinci, kamar 'ya'yan itatuwa da madara, ba shi da haɗari ga lafiya.

rage gishiri; Yawancin abincin da muke saya suna dauke da shi, kamar burodi, biredi, miya da miya. Yawan gishiri yana haifar da hawan jini, kuma masu hawan jini sun fi kamuwa da cututtukan zuciya ko bugun jini.

Ƙara aiki da motsi kuma kula da madaidaicin nauyi. Cin abinci mai kyau yana taka muhimmiyar rawa wajen kiyaye nauyin da ya dace, wanda shine muhimmin sashi na ingantaccen kiwon lafiya. Yawan nauyi na iya haifar da matsalolin lafiya, kamar hawan jini, cututtukan zuciya, da ciwon sukari. Hakanan, rashin kiba bai dace da lafiya mai kyau ba. Don mutum ya dawo lafiya, dole ne ya guje wa abinci mai yawan kitse da sikari, da yawan 'ya'yan itatuwa da kayan marmari.

Har ila yau, motsa jiki yana taimakawa wajen kiyaye nauyin lafiya, kuma wannan ba yana nufin kashe sa'o'i na lokaci a motsa jiki ba, a'a shine neman hanyoyin motsa jiki, kamar komawa gida da ƙafa, yin wasu abubuwa ko sayayya ba tare da mota ba, ko makamancin haka. A madadin, yi wasu motsa jiki na rabin sa'a sau da yawa a mako.

Ka guji ƙishirwa. Mutum yana buƙatar ruwa kusan lita 1.2 a rana don zama ba tare da bushewa ba, baya ga ruwan da ke zuwa da abinci. Amma ya kamata ku guje wa giya, masu zaki da abubuwan sha masu kauri, wanda zai iya wadatar da adadin kuzari da cutar da hakora. Mutum na iya buƙatar ƙarin ruwa a lokacin zafi ko bayan motsa jiki ko motsa jiki.

kiyaye karin kumallo; Wasu mutane sun guji cin karin kumallo, suna tunanin cewa yana taimakawa wajen rage kiba. Amma bincike ya nuna cewa cin karin kumallo na iya taimakawa wajen sarrafa nauyi. Har ila yau, karin kumallo wani muhimmin sashi ne na daidaitaccen abinci, kuma yana samar da wasu bitamin da ma'adanai wadanda lafiyayyen jiki ke bukata.

Yana da kyau mutum ya guji cin abincin dare, ko kuma ba shi ne abu na ƙarshe da ya yi kafin kwanciya barci ba. Amma idan mutum ya ci wannan abincin, yana da kyau ya yi tafiya daga baya ko kuma ya yi wani motsa jiki; Bacci ba da jimawa ba bayan cin abincin dare yana haifar da haifuwar abinci a cikin magudanar narkewar abinci ko jinkirin narkewa da tarin kitse a cikin jini da gabobin jiki. Mutum na iya maye gurbin abincin dare tare da wasu sassa na 'ya'yan itatuwa masu haske.

Cin abinci mai kyau muhimmin sashi ne na kiyaye lafiya kuma yana iya taimakawa mutum ya ji daɗi. Ba shi da wahala, tare da wasu matakai masu sauƙi mutum zai iya fara cin abinci mai kyau.