Abincin da ke ƙara garkuwar jiki
Tsarin garkuwar jiki shine babban "sansanin" da ke kare mu daga barazana daban-daban, daga ƙwayoyin cuta da ƙwayoyin cuta zuwa ƙwayoyin cuta masu 'yanci waɗanda zasu iya lalata ƙwayoyin halitta. Duk da haka, garkuwar jiki ba ta tasowa cikin dare ɗaya ba. Yana da tasiri ta hanyar abubuwa da yawa, kamar ingancin barci, damuwa, motsa jiki, tsafta, da abinci . Daga cikin waɗannan, abinci yana taka muhimmiyar rawa, yana aiki a matsayin tushen kuzari da kayan aiki don ƙwayoyin garkuwar jiki su yi aiki yadda ya kamata. Wannan labarin ya tattauna abinci daban-daban waɗanda zasu iya taimakawa wajen haɓaka garkuwar jiki, tare da yadda za a cinye su don fa'idodi mafi girma.
1. 'Ya'yan itatuwa masu wadataccen bitamin C
Ana sane da Vitamin C a matsayin muhimmin sinadari don rigakafi. Yana aiki a matsayin maganin hana tsufa, yana taimakawa kare ƙwayoyin halitta daga lalacewa da kuma tallafawa aikin ƙwayoyin jinin fararen jini wajen yaƙi da kamuwa da cuta. Tushen bitamin C ba wai kawai ya haɗa da lemu ba, har ma da guava, kiwi, strawberries, gwanda, abarba, da mangwaro. Misali, Guava yana da sinadarin bitamin C mafi girma fiye da sauran 'ya'yan itatuwa da yawa.
Domin samun fa'ida mai kyau, a ci 'ya'yan itatuwa sabo. Idan ana amfani da ruwan 'ya'yan itace, ya fi kyau a yi amfani da shi ba tare da ƙarin sukari ba. Haɗa 'ya'yan itatuwa masu wadataccen bitamin C tare da furotin da kayan lambu na iya taimakawa wajen daidaita shan abubuwan gina jiki ta hanyar hana ƙaruwar sukari a cikin jini cikin sauri .
2. Kayan lambu kore da launuka masu haske
Kayan lambu masu kore kamar alayyafo, kale, broccoli, ganyen mustard, da latas suna da wadataccen bitamin A, C, da E, folate, da zare, waɗanda ke tallafawa lafiyar narkewar abinci. Ingantaccen narkewar abinci yana da alaƙa da rigakafi, kamar yadda yawancin tsarin garkuwar jiki ke aiki a cikin tsarin narkewar abinci. Misali, Broccoli yana ɗauke da sulforaphane, wanda aka yi nazari a kansa game da yuwuwarsa na tallafawa tsarin garkuwar jiki.
Bayan kayan lambu kore, kayan lambu masu launuka masu haske kamar karas, barkono ja, tumatir, kabewa, da dankali mai zaki suma suna da wadataccen sinadarin beta-carotene, wanda jiki ke mayar da shi bitamin A. Vitamin A yana da mahimmanci don kiyaye lafiyar membranes na mucous a cikin hanci, makogwaro, da hanji - sassan jiki waɗanda sune "wuraren shiga" ga ƙwayoyin cuta da yawa.
3. Tafarnuwa da albasa
An daɗe ana amfani da tafarnuwa a fannin girki da magungunan gargajiya. Ana kyautata zaton allicin da ke cikin tafarnuwa yana da kaddarorin kashe ƙwayoyin cuta kuma yana taimakawa wajen tallafawa garkuwar jiki. Albasa kuma tana ɗauke da antioxidants kamar quercetin, waɗanda ke taka rawa wajen rage kumburi.
Hanya da aka saba amfani da ita wajen cin tafarnuwa ita ce a ƙara ta a dafa abinci. Wasu mutane sun fi son cin ta danye, amma wannan na iya ɓata wa wasu mutane rai. Domin samun fa'idodinta ba tare da haifar da rashin jin daɗi a ciki ba, a ƙara tafarnuwa a ƙarshen girki ko a yi amfani da ita a matsayin kayan ƙanshi a cikin soyayyen dankalin turawa waɗanda ba a dumama su na dogon lokaci ba.
4. Citta, kurkum, da kayan ƙanshi masu daɗi
Kayan ƙanshi kamar citta da turmeric an san su da sinadaran da ke inganta lafiya. Citta na iya taimakawa wajen ɗumama jiki, rage tashin zuciya, da kuma rage kumburi. Turmeric yana ɗauke da curcumin, wanda kuma yana da kaddarorin antioxidant da anti-inflammatory. Yawan kumburi na yau da kullun na iya raunana amsawar garkuwar jiki, don haka abincin da ke taimakawa wajen rage kumburi na iya samun sakamako mai kyau.
Za ka iya yin citta a matsayin abin sha mai ɗauke da citta mara sukari, ka ƙara ta a cikin miya, ko kuma ka yi ruwan da aka jika. Ana iya amfani da turmeric a matsayin kayan ƙanshi na curry, a cikin soyayyen dankali, ko kuma a cikin abin sha na turmeric da tamarind. Don inganta shan curcumin, haɗa turmeric da barkono baƙi da ɗan kitse mai lafiya, kamar man zaitun ko madarar kwakwa, a cikin matsakaici.
5. Yogurt da abincin da aka yi da fermented
Daidaitaccen ƙwayar cuta ta hanji yana da matuƙar muhimmanci ga garkuwar jiki. Hanya ɗaya ta kiyaye shi ita ce ta hanyar cin abinci mai tsami wanda ke ɗauke da probiotics, kamar yogurt, kefir, kimchi, tempeh, miso, da kuma kayan lambu da aka dafa da kyau.
Yogurt mai lafiya yawanci yana ƙunshe da al'adun rayuwa kuma yana da ƙarancin sukari. Tempeh, abincin gargajiya na Indonesiya da aka yi da fermented, yana kuma da wadataccen furotin da prebiotics waɗanda ke tallafawa ƙwayoyin cuta masu kyau. Haɗa tempeh a matsayin abincin yau da kullun hanya ce mai sauƙi amma mai tasiri don haɓaka garkuwar jikin ku.
6. Tushen ingantaccen furotin
Kwayoyin garkuwar jiki suna buƙatar furotin don samar da ƙwayoyin rigakafi da sassa daban-daban na kariya daga jiki. Rashin furotin na iya sa jiki ya fi saurin kamuwa da cuta. Zaɓuɓɓukan furotin masu inganci sun haɗa da kifi, ƙwai, nama marar kitse, kaza, goro, tofu, tempeh, da madara.
Kifin kifi mai kitse kamar salmon, sardines, da tuna suna ɗauke da omega-3s, waɗanda zasu iya taimakawa wajen daidaita kumburi. Idan abincin teku yana da wahalar samu, tushen omega-3s na tsirrai sun haɗa da tsaban chia, tsaban flax, da gyada. Iri-iri yana da mahimmanci, domin kowane abinci yana da yanayin abinci daban-daban.
7. Goro, iri, da kitse masu lafiya
Almond, gyada, cashew, kabewa, sunflower tsaba, da kuma sesame tsaba suna da wadataccen bitamin E, zinc, magnesium, da kuma kitse mai lafiya. Vitamin E muhimmin maganin hana tsufa ne wanda ke taimakawa wajen kare ƙwayoyin jiki. Zinc yana taka muhimmiyar rawa wajen ci gaba da aikin ƙwayoyin garkuwar jiki kuma yana taimakawa wajen warkar da raunuka.
Ana iya samun kitse mai lafiya a cikin avocado da man zaitun. Duk da haka, ku kula da girman rabo, domin kitse yana da yawan kalori. Ƙara ɗan goro a matsayin abun ciye-ciye ko yayyafa tsaba a kan salati da oatmeal na iya zama hanya mai dacewa don ƙara yawan abincin da kuke ci yau da kullun.
8. Zuma da sinadaran halitta masu tallafawa
Ana amfani da zuma sau da yawa don rage tari da ciwon makogwaro. Duk da cewa ba magani ba ne, zuma tana ɗauke da sinadarin antioxidants kuma tana iya taimakawa wajen kwantar da numfashi. Zaɓi zuma mai tsarki kuma a sha ta daidai gwargwado. A guji ba wa yara 'yan ƙasa da shekara 1 zuma saboda haɗarin kamuwa da cutar botulism.
Bayan zuma, ruwan ɗumi da lemun tsami, shayin kore, ko ruwan ƙashi suma ana yawan zaɓar su a matsayin abubuwan sha masu taimakawa. Shayin kore yana ɗauke da catechins, waɗanda suke antioxidants. Waɗannan abubuwan sha na iya ƙara wa abinci lafiya, ba maye gurbin manyan abinci masu gina jiki ba.
9. Sha isasshen ruwa da kuma shan ruwa
Duk da cewa ruwa ba "abinci ba ne," ruwa yana da tasiri sosai ga tsarin garkuwar jiki. Ruwan sha yana taimakawa wajen aiki da gabobin jiki, yana sa hanyoyin numfashi su danshi, kuma yana tallafawa zagayawar jini da kuma hanyoyin kawar da gubobi na jiki. Mutane da yawa suna jin gajiya ko rashin lafiya cikin sauƙi saboda rashin shan isasshen ruwa. Yi ƙoƙarin shan a hankali a duk tsawon yini, maimakon shan ruwa mai yawa a lokaci guda.
10. Nasihu kan abinci don ƙarfafa garkuwar jiki
Cin abinci mai kyau zai fi tasiri idan aka ci gaba da yin sa. Ga wasu shawarwari masu amfani:
1. Ƙara yawan abinci mai gina jiki kamar kayan lambu, 'ya'yan itatuwa, furotin sabo, da hatsi.
2. A rage yawan sukari, abubuwan sha masu zaki, da kuma abincin da aka sarrafa sosai domin suna iya haifar da kumburi da kuma kawo cikas ga daidaiton ƙwayoyin cuta na hanji.
3. A shirya rabon abinci yadda ya kamata, misali rabin farantin kayan lambu da 'ya'yan itatuwa, kwata na furotin, da kuma kwata na carbohydrates masu rikitarwa.
4. Ka samu isasshen barci ka kuma rage damuwa, domin abinci kawai bai isa ba idan jiki ya gaji.
5. Daidaito yana da mahimmanci fiye da amfani da shi lokaci-lokaci, domin tsarin garkuwar jiki an gina shi ne daga halaye na yau da kullun.
Penutup
Abincin da ke ƙara garkuwar jiki ba magunguna ne na sihiri da ke sa mu kare kanmu daga cututtuka nan take ba. Duk da haka, ta hanyar ƙara yawan 'ya'yan itatuwa masu wadataccen bitamin C, kayan lambu masu launi, kayan ƙanshi kamar citta da turmeric, abinci mai ɗumi, sunadaran da ke da inganci, da goro da iri, jikinka yana samun muhimman abubuwan gina jiki don gina garkuwar jiki mai ƙarfi. Idan aka haɗa shi da isasshen ruwa, barci mai kyau, da salon rayuwa mai aiki, garkuwar jikinka na iya inganta ta halitta da dorewa. Abinci mai kyau ba wai kawai zaɓi ba ne lokacin da kake rashin lafiya, amma saka hannun jari na dogon lokaci a lafiyarka.
