Ta yaya kayan abinci, microelements, bitamin sun shiga jiki? Tabbas, ta cin abinci kuma, ba shakka, lafiya. Kuma menene ainihin wajibi ne ga kwayoyinmu? Karanta game da wannan a cikin labarinmu game da abinci mai kyau!
A cikin hagu na dama, abincin abinci mai kyau shine ma'auni tsakanin cin abinci na jiki da kuma amfani da su. Mafi kyau: abinci guda uku ko hudu a rana, ya ƙunshi na farko da karin kumallo, abincin rana, abincin rana da abincin dare. Idan ana so, za a iya maye gurbin abincin rana ta abincin abincin. Halin yau da kullum na carbohydrates, sunadarai, fats, micro- da macroelements da bitamin sun dogara ne da jima'i na mutum, shekarunsa, da kuma a kan yanayin aiki da tsarin mulki. Caloric abun ciki na rage cin abinci bambanta tsakanin 1200-5000 kcal.
- calories 1200-2000 a kowace rana ana bada shawarar ga mata da nauyin nauyin nauyi, da mata masu matsakaicin matsakaici, waɗanda suke ƙoƙari su riƙe nauyin nauyin su ko rage shi.
- 2000-3000 calories kowace rana yana da shawarar ga maza da mata tare da nauyin jiki na al'ada, jagorancin salon rayuwa.
- 3000-3500 kcal ya kamata a cinye ta tsakiya ko manyan maza da mata da matsayi nagari. aiki.
Janar shawarwari.
Babban abincin shine karin kumallo da abincin rana, wanda ya kamata ya zama mafi yawan adadin kuzari kuma ya isa girman. Amma a lokacin abincin dare, ana bada shawara a ci abinci ne kawai - kifi mai kifi, jita-jita daga kwakwalwan cuku, kayan lambu (ciki har da dankali), da kuma kayan lactic acid wanda ke hana matakai na sakawa da fure a cikin hanji.
Fats. Ya zama wajibi ne don ƙayyade amfani da abinci mai arziki a cikin dabbobin dabba. Yana da kyawawa don maye gurbin su tare da naman sa ganyayyaki, naman alade, nama mai gaji mai tsabta. Ɗaya daga cikin zaɓuɓɓuka - canzawa a cikin farawa na farko na naman ganyayyaki tare da cin ganyayyaki, da kuma soyayyen nama, da kuma naman nama da nama - tare da Boiled da tururi. Amma ƙwayoyi, duk da haka, wajibi ne ga jiki, tun da su, musamman, cholesterol, suna taimakawa wajen bunkasa jiki. Ana samun fats a wasu kwayoyi, dabba da kayan lambu, da kuma kirim mai tsami.
Daya daga cikin kayan da ake amfani dasu shine man shanu: kwayoyin amino acid ne ke kulawa da jiki ta kashi 98%, kuma yana dauke da amino acid mai mahimmanci, wadda ba'a haɗa ta jiki ba kuma dole ya shiga cikin ita daga waje. Kayan kayan lambu suna da kayan detoxification (watau, suna cire tsire-tsire daga jiki, abubuwa masu rediyo).
Sunadaran. Mutum yana buƙatar kimanin nau'in kilo 1 na gina jiki a kowace rana don kowanne kilogram na nauyin nauyin nauyin, wanda rabinsa dole ne daga asalin dabba. Abincin mai gina jiki mai gina jiki shine nama, kifi, madara, qwai, legumes.
Carbohydrates. Gwaran yau da kullum shine 500-600 grams. Ana raba sassan carbohydrates zuwa azumi da sannu a hankali digestible. Hanya na farko da ya karu a glucose na jini, haɓaka mai tsawo da mahimmanci wanda yakan haifar da cigaba da ciwon sukari. Wadannan carbohydrates sun hada da sukari, madara cakulan da kayan daji. Hanya na biyu ƙara yawan glucose jini a hankali, wanda babu abin da ya faru na carabhydrate metabolism, yana taimakawa wajen tsinkayar jiki kuma bata kai ga karuwa a jikin jiki ba. An rike shi da yawa a hatsi, a cikin taliya daga alkama mai hatsi, a cikin kayan lambu.
Bayanan kalmomi game da amfani da juices. Tambayar ta kasance hargitsi. Ƙarin amfani ne kayan lambu na halitta, wanda, ba kamar 'ya'yan itace mai gwangwani ba, yana kula da matakan glucose a cikin al'ada kuma sune samfurin lafiya, yayin da ake zama bitamin da kuma ma'adanai a cikin nau'i mai mahimmanci fiye da maɗaukaki irin kayan lambu ko' ya'yan itace.
Micro- da macro abubuwa.
Daya daga cikin ka'idodin abinci mai mahimmanci shi ne cewa mafi yawan macro- da microelements da bitamin ya kamata a ba su cikin jiki tare da 'ya'yan itatuwa, kayan lambu da ganye.
Iron yana shiga cikin samar da iskar oxygen ta jikin jini zuwa gabobin jiki da kyallen takalma daga huhu; an samo shi a dankali, Peas, alayyafo, apples, amma mafi yawan shine a cikin nama (kuma baƙin ƙarfe da ke cikin nama shine mafi kyau).
Potassium yana da hannu a cikin matakai na rayuwa da kuma wajibi ne don aiki na al'ada; yana kunshe ne a cikin turnips, cucumbers, ganye da faski, peaches, dankali barkono (sabili da haka yana da amfani a cin abinci a wani lokaci ko kuma dankali mai dankali "in uniform").
Magnesium yana shafar ƙwayar jini. Raunin magnesium yana haifar da lalacewa ga bango na jikin rigakafi, lalacewar jijiyoyin jini, ƙananan matakan cholesterol. Nazarin ya nuna cewa rashi na magnesium mai tsawo yana da wata hadari don ci gaba da cututtukan ƙwayoyin cuta. Magnesium ya ƙunshi barkono, soya, kabeji.
Calcium wajibi ne don al'ada aiki na tsarin kulawa na tsakiya, kuma yana kare ƙarfin ƙasusuwan kwarangwal, yana cikin nau'in haruffa, alayyafo, wake da kuma cikin kayayyakin kiwo.
Sulfur , wanda mahimmanci ne don aikin jiki, yana samuwa a cikin legumes da kuma fararen kabeji.
Ana buƙatar phosphorus don inganta aikin kwakwalwa, musamman, ƙwaƙwalwar ajiya; Mafi yawan adadin yana cikin kifi (wanda shine mahimmin amino acid), a cikin koren wake da albasarta.
Iodine wajibi ne don kira na hormones thyroid, ana samuwa a cikin teku da fari, kabeji da persimmon.
Vitamin.
Ɗaya daga cikin wuraren da suka dace da abinci mai gina jiki shi ne karbar bitamin daga samfurori na jiki ta hanyar jiki, kamar yadda lokacin da abincin su bai isa ba, gurguntaccen gwaninta ya rabu, raguwa ya ragu, osteoporosis da rashin daidaituwa, aiki na tsakiya da na jiki, yanayin fata yana damuwa.
Vitamin A yana da hannu wajen aiwatar da kwayar halitta, inganta hangen nesa da ido; ana samuwa a cikin tumatir, karas, dutse ash, blueberry, melon, a man shanu, madara.
B bitamin sune wajibi ne don yin kira na jini da kuma aikin isasshen tsarin kulawa; ana samun su a hatsi, kayayyakin lactic acid.
Vitamin C yana ƙaruwa da rigakafi da ƙarfafa ginin jiki, yana kare jikin daga ci gaba da ciwon ƙwayoyin cuta; ana samuwa a cikin kwatangwalo masu fure, strawberries, black currants, faski, horseradish, Citrus, tafarnuwa, dankali, apples.
Vitamin E yana inganta ci gaban tayi, kuma, kasancewar antioxidant, yana hana lalacewar cututtukan 'yanci a jikin jikin mutum, saboda haka ya kara da matasanta. Da ke cikin zaitun, masara da man fetur.
Babban aikin bitamin D shine ƙarfafa kasusuwa. yana cikin kwai yolks, madara, caviar, hanta hade.
Kuma a karshe, lafiyar mutum da 'ya'yansa na farko sun dogara ne da abincin da ke daidai, daidaitaccen abinci. Yanzu kun san yadda kayan abinci, microelements, bitamin sun shiga jiki. Ka tuna da wannan, kuma zaka iya manta har abada zuwa likitoci!