A rayuwa, mutane suna amfani da makamashi mai yawa akan aikin zuciya, sassan jiki na numfashi, kwayoyin narkewa, don kulawa da jiki da sauransu. Madogarar wannan makamashi shine abinci. Saboda haka, kowane mutum yana bukatar kulawa da abincin da ake cinyewa, ya ƙunshi dukan abubuwa da suka ƙunshi jiki, wato: ruwa, bitamin, carbohydrates, sunadarai, fats da ma'adanai.
A cikin rayuwar, sunadarai sun zama dole don abinci mai gina jiki, su ne ainihin bangaren kowane kwayoyin halitta kuma an yi amfani dasu don ci gaba da sababbin sababbin kwayoyin halitta da kwayoyin halitta. Gaba ɗaya, sunadarai suna cikin samfurori na asali daga dabba: a cikin kifi, qwai, nama, madara. Kayan kayan lambu sun ƙunshi sunadarai masu muhimmanci a wasu hatsi: shinkafa, buckwheat, oatmeal, legumes, da dankali da kayan lambu.
Babban mafitar makamashi don jiki shine fats. Darajarta ta gina jiki ta dogara da abun ciki na bitamin a cikinta. Abubuwan mafi amfani da suka ƙunshi wannan abu mai amfani shine kirim mai tsami, cream da man shanu. Kwayoyin jiki suna iya tunawa da su kuma suna dauke da bitamin A da D. Yana da wuyar ƙaddamar da ƙwayoyin ƙwayoyin da suke cikin abinci kamar naman alade, naman sa da kitsen rago. Za'a iya samun ƙananan kitsen kayan lambu a cikin kayan lambu, 'ya'yan itatuwa, dankali, kwayoyi, tsaba da kuma wasu hatsi. Kwayoyin kayan lambu suna buƙatar ga kwayoyin, ana samunsu a sunflower, soya, kirki, man zaitun da sauran mai.
Babban tushen makamashi shine carbohydrates. Suna cikin cikin sitaci (dankalin turawa, shinkafa, alkama), wanda shine wani ɓangare na yawan kayayyakin abinci: gurasa, dankali, hatsi, sukari, kayan lambu, 'ya'yan itatuwa da' ya'yan itatuwa. Mafi sauƙin jiki yana shafan nau'o'in sukari iri iri, wadanda suke cikin berries, beets, karas, 'ya'yan itatuwa da zuma. Amma kar ka manta cewa yawancin carbohydrates zai iya haifar da kiba.
Ana bukatar bitamin da jiki a kowace rana, tun da ba su da dukkan sunadarin sunadarai ba, ba za a yi amfani dasu da kyau ba. Mutumin da ba tare da bitamin zai ji daɗi sosai ba, damuwa da rauni, kuma rigakafi zai ci gaba da raguwa kuma ayyukan ayyukan wasu kwayoyin za a rushe. Mafi yawan darajar jiki shine bitamin A, B, C, D. Ana iya samuwa a cikin samfurori irin su gurasa, naman, hatsi, dankali, ganye, kayan lambu, 'ya'yan itatuwa,' ya'yan itatuwa, madara, qwai, kifi da sauransu.
Sauran salts ma'adinai daban-daban suna taka muhimmiyar rawa ga kwayoyin halitta. Mafi mahimmanci daga gare su: alli, baƙin ƙarfe, phosphorus, potassium magnesium, iodine, chlorine, jan ƙarfe, sodium. Rashin waɗannan abubuwa yana haifar da rushewa na aikin kyallen takarda da gabobin.
Ga kowane kwayoyin, mafi kyau shine abinci guda hudu a rana, saboda rage yawan abincin yana rage yawan abincin da yake ciki.Amma irin wannan abinci yana bada shawara don bin ka'idar da ake biyowa: karin karin kumallo a karfe 8-9 na safe (kimanin kashi 25% na yau da kullum), abincin rana a karfe 13-14 (45-50 % na yau da kullum), abincin abincin (15-20% na yau da kullum), wani abincin dare ga 2-3 hours kafin lokacin kwanta barci.
Abinci, kifaye, madara, hatsi, gari, kayan lambu, 'ya'yan itatuwa ya kamata a hada su cikin abinci mai cike da abinci. Dole ne a rarraba samfurori daidai a tsakanin abinci, misali, kayayyakin da ke dauke da sunadarai (nama, kifi, legumes), ana dauka a lokacin lokutan aiki, wato, don karin kumallo ko vodka. Sabili da haka karin kumallo ya zama mai yawa (daga naman zafi: kifi, nama, kayan lambu, dankali, gari, kwai, curd, daga sha zafi: shayi, kofi ko koko). A cikin menu na abincin rana, ya kamata ka hada da gefen gefe, kayan lambu ko dankalin turawa. A cikin abincin abun ciki, dole ne ka hada da irin ruwan sha kamar shayi ko madara. Abinci mafi kwanan nan shi ne abincin dare, don haka ya fi kyau a cire shi daga kayan da ke da sauƙi don narkewa da sauri a cikin ciki (daga samfurori: cuku, kayan lambu, dankali, abin sha: shayi, madara, compote, ruwan 'ya'yan itace).
Yin abinci da menu, wajibi ne muyi la'akari da fasalin yanayi: hunturu sanyi da kaka yana da mahimmanci don dafa abinci mai zafi, nama mai zafi da kuma bazara - sanyi (gishiri, kabeji na kabeji, 'ya'yan itace mai' ya'yan itace). A kowane lokaci na shekara, adadin kayan lambu da kowane irin kayan abinci ya kamata a hada su a cikin abincinta.