A cikin canjin yanayi mai sauyawa, kun san tabbas sau ɗaya a cikin shekara ta hunturu ya zo dole. Tunawa da ƙananan ragami, da takalma daga takalma, kuna kallo na farko da dusar ƙanƙara, kuna mafarki game da tafiya daga gari kuma wani lokaci ba ku lura yadda sannu-sannu yake faruwa da ku kowace rana ba. Canji yanayi kuma ba don mafi kyau ba, yana kara yanayin kiwon lafiya, ba ka da murna a cikin tunaninka a cikin madubi. To, irin wannan: gashi maras kyau, fata mai laushi, wrinkles ya zama sananne. Kuma ya fi kyau kada ku tashi a Sikeli ko kaɗan. Kuma a ina aka samu waɗannan karin fam? Kuma kuna tsammanin zai zama da kyau a kwance lokacin hunturu, kamar dabbobi, sa'an nan kuma tashi a cikin idon ruwa, lokacin da rana ta haskakawa, ciyayi ya juya kore, tsuntsaye twitter, kuma kayi kyau, sirri, sabo-kuma duk abin ban mamaki!
Duk da haka, ba zai cutar da dabbobi ba, da biyayya ga ilimin dabi'a, sun riga sun shirya don hibernation. Suna buƙatar kulawa da abinci mai kyau, don kada su mutu saboda yunwa da sanyi. Mutane, a matsayinka na mulkin, kada kuyi tunani game da irin abubuwan da ake ginawa a lokacin hunturu. Saboda haka matsaloli tare da lafiyar jiki da bayyanar.
A cikin hunturu na Rashanci na yau da kullum, tsarin na rigakafi ya raunana, ƙananan ƙazantar da shi yana ragewa, samar da wasu ƙwayoyin hormones rage. Yana daukan karin adadin kuzari don kula da kariya na jiki, canjin yanayi mai kyau da daidaitaccen ruwa. Bugu da ƙari, idan sararin samaniya yana waje da taga a kowace rana, za ka fara jin kunya, kuma don faranta wa kanka rai, za ka ci jaka na cakulan ko rabi na cake. Bayan haka sai ka sake jin dadi, saboda ba za ka iya shiga cikin kayan da kake so ba. Bugu da ƙari, don jin dadi, za ku je gidan shagon don wani abu mai dadi. Yakin daji? A gaskiya, ba duk abin da yake haka ba m. Akwai sirri mai sauƙi wanda zai taimaka wajen kauce wa rashin ciki na hunturu. Abinci ne na yau da kullum, a cikin hunturu.
Abincin da aka ba da shawarar a cikin hunturu.
Fats.
Ba lallai ba ne a cikin hunturu don ya bar ƙwayoyi, wanda ke ba da jiki tare da adadin kuzari da take bukata a yanzu. Ana buƙatar fats da kayan lambu da dabba. Madogarar kayan lambu - kowane kayan lambu mai: sunflower, zaitun, waken soya, masara. Dabbobi na dabba suna cikin samfurori masu kiwo, mai naman mai. By hanyar, yana da amfani ƙwarai a cikin hunturu, a cikin matsakaicin yawa, ba shakka, salted man alade. A yau da kullum abinci mai amfani yana da akalla nau'in grams. A lokaci guda, kashi biyu cikin uku na wannan adadin ya zama kayan ƙwayar kayan lambu.
Sunadaran.
A cikin hunturu, daidaitattun abincin abincinku a cikin abincinku ya kamata ya isa yawancin sunadarai - daga saba'in zuwa 100 grams kowace rana. Sunadaran suna shiga cikin maganin cututtukan kwayoyin cuta, rashin rashin haɗarsu ta haifar da raguwa a cikin juriyar jiki ta maganin cututtuka. Bugu da ƙari, hunturu ba wata uzuri ne don shakatawa, kuma dole ne mu ci gaba da ci gaba da riƙe tsokoki a sautin. Kana buƙatar cin abinci kamar kayan lambu (soya, legumes), da sunadaran dabba. Yawancin sunadarai suna samuwa a cikin samfurori mai madara. Wadannan sunadarai suna da mahimmanci a cikin cewa suna da sauƙi don ganowa da kuma normalize flora na ciki. Abubuwa irin su nama, kifi, qwai, cuku da cuku mai kyau su ne kyakkyawan tushen samfurori. Muna buƙatar kawai tuna cewa adadin sunadarin sunadarai dole ne su bambanta ga maza da mata, kuma ya kamata daidai da nauyin da salon rayuwar mutum. Tsaran sunadaran da ba a sarrafa su ba a cikin jiki suna haifar da samuwar mai.
Vitamin.
Vitamin a cikin abinci ya kasance a kullum, kuma a cikin hunturu musamman. Babban tushen bitamin shine kayan lambu da 'ya'yan itatuwa. Duk wani: sabo ne, daskararre, dried, pickled da sauransu. Za ka iya dafa abinci daban-daban daga gare su, ko zaka iya cin su raw. An yi imanin cewa a cikin 'ya'yan itatuwa daskararre, har ma fiye da bitamin fiye da sabo. A cikin shaguna na zamani akwai masu kyauta masu fadi, don haka zaka iya ajiyewa don amfanin gona na gaba da aka bunkasa akan shafinka, da aka tattara a cikin gandun dajin ko saya a kasuwa. Mafi yawancin bitamin C, wajibi ne a gare mu a cikin hunturu don kula da rigakafi, a cikin cranberries, buckthorn-teku, dogrose, currant, da Kalyne. Daga daskararre berries shirya dadi da lafiya 'ya'yan itace.
Har ila yau, mai yawa bitamin C a Citrus da sauerkraut (a cikin karshen - 150 grams ya ƙunshi kullum na al'ada bitamin C). Kuma sauerkraut na iya yin alfahari da kasancewar B bitamin, bitamin K da lactic acid. Very dadi da kuma amfani salads na sauerkraut, seasoned tare da kayan lambu mai. Zaka kuma iya ƙara raisins, cranberries, soaked apples da cranberries.
Don adana ƙarancin fata, ana buƙatar da bitamin A da E. Wadannan bitamin sune mai narkewa. A cikin karas, mai yawa provitamin A, amma don samun shi, kana buƙatar yin amfani da shi da fats, alal misali, man fetur ko kirim mai tsami. By hanyar, a cikin biyu tablespoons na unrefined kayan lambu mai ƙunshi kullum na yau da kullum na bitamin E.
A cikin hunturu, jikinmu yana shan wahala daga rashin bitamin D, don ci gaban abin da ake bukata na hasken rana, wanda, kamar yadda aka sani, yana da ƙananan ƙananan yara a wannan lokacin a cikin yankinmu. Bishara ita ce, ana iya "cirewa" daga ƙwai, kayayyakin kiwo, ƙwayoyin kwakwalwa da kifi na mai. Kuma kada ku manta da duk wata damar da za ta iya canza rana tare da fuska da hannuwanku.
Yana da matukar amfani compote na 'ya'yan itatuwa dried: apples, pears, prunes. Har ila yau, yawancin matan gida suna da kayan abinci mai gina jiki na dried apricots, raisins, prunes tare da zuma da kwayoyi. Suna riƙe duk bitamin da kuma ma'adanai da suka wajaba don jikinmu don inganta rigakafin, yadda ya dace, inganta aikin ƙwayar gastrointestinal.
Ma'adanai da microelements.
Bugu da ƙari, bitamin, a cikin hunturu yana da matukar muhimmanci don samar da jikinka tare da ma'adanai da abubuwa masu alama. Don yin wannan, hada da abincinku wanda aka riga aka ambata 'ya'yan itatuwa dried, qwai, iri daban-daban na kabeji, ganye, sunflower tsaba, sesame tsaba, kabewa), kowace kwayoyi, wake, dankali, avocados, zaituni, ruwa, cuku, nama.
Hotuna masu zafi.
A cikin hunturu, lokacin da jiki ke nunawa da sanyi, yana da mahimmanci don taimakawa ya kiyaye ma'aunin zafi. Kuma saboda wannan akwai buƙatar ku ci abinci mafi kyawun abinci mafi zafi. Don kada ku ƙone ƙwayar mucous, kada ku ci abinci mai zafi. Mafi yawan zazzabi mafi kyau shine daga arba'in zuwa hamsin hamsin. Kyawawan amfani a hunturu sune kayan lambu da kaza da kaza, ragout kayan lambu, naurori daban-daban. Sha kore ko ganye na shayi, compote na dried 'ya'yan itatuwa, berries berries da kuma kamar. Amma kofi ba da shawarar ba.
Cooked kayan lambu.
A cikin hunturu, lokacin da cike da kayan lambu mai mahimmanci sun kasance ƙasa da ƙasa, yana da kyau a ci kayan lambu. Za a iya yin gasa a cikin tanda, a fitar da ko kuma a Boiled, dafa da kayan aikin inabi ko wasu salatin - a takaice, akwai wasu girke-girke mai dadi masu amfani. Abu mafi mahimmanci shi ne cewa kayan lambu mai kwakwalwa suna kasancewa a cikin abincinku na hunturu kowace rana.
Abincin mai kyau, abin daidaitawa a cikin bitamin, ma'adanai, sunadarai da ƙwayoyin jiki, zasu taimaka jiki don daidaitawa ga yanayin yanayi mara kyau: sanyi, rashin hasken rana, iska da sanyi, kuma kana buƙatar ci gaba da kasancewa mai kyau, fata da gashi mai kyau, zauna lafiya, farin ciki da farin ciki.