Mafi yawan matasa sun fuskanci matsala ta kuraje. Kira karami ba daidai ba ne. Wannan abu ne kawai na jikin jiki zuwa canje-canjen hormonal a lokacin balaga. Saboda haka, yin amfani da kayan shafawa, da magunguna fiye da haka ba zai kawo sakamako mai dorewa ba. Idan akwai buƙatar rage ƙwanƙwasa da ƙarfin kuraje, to, ya kamata ka fara tare da cin abinci mai kyau. Ka yi la'akari da dokoki 6 na abinci mai gina jiki game da kuraje.
Ku ci 'ya'yan itatuwa da abinci tare da alamar glycemic low.
Don rage ƙwayar cuta, wato, kuraje, gwada ci abinci tare da alamar glycemic maras kyau. Ƙididdigar glycemic na samfurori na nuna ƙimar da samfurin ya raguwa cikin jikin, yana juyawa zuwa glucose. Glucose shine babban tushen samar da makamashi. Idan glucose ya shiga jini fiye da buƙatun jikinmu, to an ajiye shi a ajiya a cikin nau'i mai. Kasuwanci da ƙananan glycemic index suna digested sannu a hankali. Glucose ya zo a cikin kayan da aka yanke kuma yana da lokaci da za a sarrafa shi, ba haɗuwa cikin kyallen takalma. Bugu da ƙari, bayan cin abinci mai sauƙi, gwargwadon jin dadi na cigaba da dadewa.
Tebur da glycemic index na samfurori ana iya samuwa a Intanit. Amma a takaice dai zaka iya bayar da shawarar samfurori masu zuwa:
- Bakery: burodi marar yisti, burodi da bran da alkama, bishiyoyi na oatmeal.
- Kashi daga hatsi cikakke - kyautaccen abincin abincin da za a rage a kan kuraje. Yana da kyau kada ku zalunci dukan ire-iren ire-iren, alamu, da alkama da shinkafa. Amma shinkafa shinkafa yana da amfani ƙwarai.
- Duk nau'in berries. Musamman strawberries da raspberries. Berries ma sun ƙunshi abubuwa da yawa masu amfani ga fata. Babban haɗin glycemic index a kankana (wannan shi ne Berry). Amma ya ba da lokacinta, ba shi da daraja daraja irin wannan abincin.
- Daga 'ya'yan itatuwa: apples, apricots, peaches, pears, oranges. Amma 'ya'yan itatuwa gwangwani suna haifar da komai.
- Kayan lambu sun kasu kashi biyu a gaban sansani. Hakika, duk kayan lambu suna da amfani. Amma a yaki da kuraje, zamu taimaka: tafarnuwa, ganye, tumatir. Kuma albasa, kabeji, barkono, broccoli, eggplant, waken soya, Peas, wake. Dalili mai ban sha'awa shine rutabaga, parsnip, dankalin turawa, zucchini, kabewa, masara, turnip.
- Sunflower tsaba. Namomin kaza. Walnuts. Kirki ba. 'Ya'yan itãcen marmari.
- M marasa kayan miki-madara.
- Cire cakulan (ba kiwo).
Kuna buƙatar kasancewa da hankali game da abubuwan sha mai kyau a kan sukari. Koda har da kayan juyayi. Damawa a cikin komai maras kyau, sunyi sauri, sun jefa jini a babban jini na sukari. Ana sanya pancreas a kai hari. Saboda haka, ya fi kyau cin cin abincin mai kyau a lokacin ko bayan cin abinci. Daga cikin juices, apple, orange, abarba ne mafi amfani wajen yaki da kuraje. Hakika, ba tare da sukari ba. Gaba ɗaya, sukari a cikin adadi mai yawa ma abokin gaba ne na fata.
Kada ku zaluntar samfurori masu kiwo.
Nazarin ya nuna cewa akwai dangantaka ta kai tsaye tsakanin amfani da kayayyakin kiwo da bayyanar kuraje. Abubuwan da ke samar da ganyayyaki suna da tasiri a kan samar da insulin da testosterone. Omega-6 acid acids dauke da madara cikin gasa tare da amfani Omega-3 acid fat. Omega-3 acid yaki tare da kumburi.
Tabbas, ba za ka iya kiyaye kayan kiwo ba, musamman ma a lokacin yaro. Sayan sayan kayayyakin kiwo da ƙananan abun ciki kuma ba tare da ƙara sukari ba. Don ramawa don buƙatar ƙwayoyin calcium, cinye karin: sardines, qwai, faski, almonds, man zaitun.
Ƙara yawan amfani da albarkatun mai Omega-3.
Don kauce wa kullun fata, ya kamata ka watsar da "ƙananan" fats. Irin waɗannan ƙwayoyin suna samuwa a cikin mafi yawan kayan abinci. Ka manta game da lokaci don siyayya da wuri, kukis, abinci mai sauri (naman alade, mai dankali, manna, soups). Ka manta, mafi dacewa har abada, game da tsarin abinci mai azumi - abinci mai sauri.
Amma mafi yawan ci abinci mai yawa tare da omega-3 m acid. Su ne muhimmiyar mahimmanci a cikin abincin da ake amfani da ita na rage cin abinci. Wadannan sun haɗa da kifi mai yalwaci, man fetur da aka sassaka, flaxseed. Har ila yau, masu so don rabon albarkatun mai amfani da sunadarai sune: sardines, shrimps, mussels, sea kale, kwayoyi. Idan bazaka saya wadannan samfurori ba akai, zaka iya taimakawa jiki da capsules tare da man fetur.
Ajiye kanka daga masana'antar abinci.
Da yake ƙoƙarin rage yawan kuɗi, mafi yawan masana'antun masana'antu na gida suna amfani da samfurori marasa amfani. Musamman mawuyacin gaske shine kasancewar su a cikin fatsin transgenic da ke haifar da kuraje. Yi nazari da hankali game da alamun samfurorin da kake sayarwa. Abinci ya kamata a shirya a gida. Dafa shi a kan tururi, yana riƙe da kaddarorin masu amfani kuma baya dauke da kwayoyi masu guba.
Kula da ma'aunin acid-base.
Daidaita ma'auni shine ma'auni tsakanin abubuwa acidic da alkaline da muke amfani da ciki. Don kula da wannan ma'auni, wajibi ne a ƙididdige kayayyakin da ake ci. A ¼ ɓangaren samfurorin acidifying ya kamata a lissafa ¾ na kayan aikin alkali. Haɗin gwargwadon karamin abu yana da mahimmanci ga magungunan ƙwayar cuta ta tsakiya kuma yana rinjayar bayyanar da kuraje.
Abincin alkali shine wadata a cikin ruwa, wadannan kayan lambu ne da 'ya'yan itatuwa. Yana da amfani a sha ruwan ma'adinai, mai arziki a bicarbonates. Misalan kayayyakin acidifying: hatsi, gurasa, cuku. Za'a iya samun ƙarin bayani game da ma'aunin acid-base daga mai gina jiki.
Ƙaunar zaman lafiya.
Zai iya zama a bayyane, amma salon lafiya yana taimaka wa lafiyar lafiya. Ciki har da lafiyar fata. Hanyar rayuwa ta dogara da dalilai hudu: aikin jiki da tunani, abinci mai gina jiki, barci da tasirin damuwa. Dole ne matasa su shiga cikin wasanni masu tsanani. A cikin cin abinci ana bada shawarar bi bin ka'idar "hudu". A cikin cin abinci ya zama kwata na 'ya'yan itatuwa, kashi hudu na kayan lambu mai kyau, kashi ɗaya cikin huɗu na kayan lambu dafa da kashi ɗaya na furotin. Don barci ya wajaba a kwance bayan da aka fara da shi, koda kuwa idan ba'a ji tsoro ba. Yawning shine sigina na jikinka yana buƙatar hutawa.
Yin amfani da dokoki 6 na abinci mai gina jiki ga ƙwayar cuta ba zai iya rage ƙwayoyin ƙwayoyin ƙwayar ƙwayar fata kawai ba, amma kuma karfafa jiki a matsayin cikakke.