Manyan Abinci 10 Don Lafiyar Gashi

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Shin kowa ba ya mafarkin gashi mai sheki, lafiyayye, mai iya sarrafawa? Kuma kun riga kun san cewa ba za ku iya samun cikakkiyar maniyyi ba tare da kulawar da ta dace ba. Baya ga kula da gyaran gashi na yau da kullun, kuna buƙatar kula da abin da kuke ci, tunda hakan yana da tasiri kai tsaye ga jikin ku a ciki da fata da gashin ku. Ba kome ba ko wane nau'in gashin da kake da shi - madaidaiciya, mai lanƙwasa, mai laushi - idan dai kuna kula da abincin ku kuma ku sha ruwa mai yawa, gashin ku zai amfana. Da zarar kun sami tsarin mulki na yau da kullun, sakamakon zai nuna! Don haka ba tare da ƙarin jin daɗi ba, kalli wannan jerin masu sauƙin lafiya abinci don lafiya gashi .

Kalli wannan bidiyon don ƙarin koyan Abinci don Lafiyayyen Gashi:

Abinci ga Lafiyar Gashi - Kwai

Qwai tushen furotin ne kamar babu sauran, kuma idan kuna so lafiya gashi , Ya kamata ku je abinci ya zama shiri na ƙwai! Gashin ku yana da sunadaran sunadarai daban-daban, kuma ƙwai shine tushen mafi wadatar wannan sinadari. Har ila yau, ƙwai suna da wadata a cikin biotin, wanda ke inganta ci gaban gashi. Rashin furotin a cikin abinci na iya haifar da gashi mara nauyi kuma sau da yawa ga asarar gashi shima. Qwai kuma babban tushen zinc, selenium da sauran sinadarai masu lafiyar gashi.

Yadda ake haɗawa a cikin abincinku: Babban fa'idar ƙwai shi ne cewa suna da yawa kuma ana iya cinye su ta hanyoyi daban-daban, yawancin su ma suna da lafiya sosai. Mahimmanci, samun ƙwai biyu kowace rana, a cikin shirye-shiryen da kuka zaɓa. Ku tafi don shi - tafasa, omelette, benedict, ruɗe, farauta, bhurji, kuna suna! Za ka iya har ma da su danye, idan kana da lafiya da shi. Manufar ita ce ku dafa su da ɗan ƙaramin adadin mai ko man shanu, don haka ba ku cin karin adadin kuzari ba dole ba. Har ila yau, idan kun ƙara 'yan kayan lambu a cikin haɗin kwai-namomin kaza, barkono, alayyafo - za a saita ku don ranar! Qwai kuma suna samar da sinadari mai mahimmanci don yawancin jita-jita, don haka ya danganta da abin da kuke ci a wace rana, zaku iya sarrafa jadawalin ku.

NASIHA: Ƙara madara kaɗan zuwa shirin kwai idan zai yiwu, don jefa a cikin calcium a cikin haɗuwa.

Abinci don Lafiyar Gashi - Ganye Ganye

Mafi girma a cikin waɗannan ganyen ganye shine alayyafo. Hakanan kuna da zaɓi a cikin methi da sauran ganye da ake samu a kasuwa. Wadannan kayan lambu suna da yawa a cikin ƙarfe, ma'adinai mai mahimmanci wanda gashin ku yana buƙatar zama lafiya. Ƙananan ƙarfe yana nufin cewa abubuwan gina jiki masu mahimmanci ba su kai ga tushen da follicles na gashin ku ba, yana sa igiyoyin su yi rauni. Rashin ƙarancin ƙarfe na iya haifar da ƙarancin gashi da faɗuwar gashi. Alayyahu kuma yana da yawan bitamin A da C.

Yadda ake haɗawa a cikin abincinku: Idan ka bincika ta cikin folios na al'adun abinci na Indiya da kuma yadda ya bunƙasa tsawon ƙarni za ka sami tarin girke-girke don shirya kowane sag (leafy green). Hanya mafi kyau ita ce cinye gilashin ruwan 'ya'yan itace maras kyau, maras kyau, kuma za ku kasance da kyau tare da adadin yau da kullum. Har ila yau, wanda ba a daskare shi ba yana cikin fiber, wanda yake da yawa na gina jiki. Sauran, za ku iya soya ku ƙara kayan yaji da kayan yaji.

NASIHA: Kada ku dafa ganyen ganye na dogon lokaci, in ba haka ba za ku rasa mahimman abubuwan gina jiki.

Abinci don Lafiyar Gashi - 'Ya'yan itacen Citrus

Vitamin C ana buƙata don shaƙar baƙin ƙarfe a jikin ku. Wace hanya ce mafi kyau fiye da cin abinci na citrus a matsayin tushen asalin bitamin C? Sinadarin yana taimakawa wajen samar da collagen. Collagen yana samar da capillaries wanda ke kaiwa ga gashin gashi wanda ke ɗaukar dukkan abubuwan gina jiki zuwa gashi.

Yadda ake ƙara shi a cikin abincinku: Ko da yake adadin da aka ba da shawarar shine lemun tsami ɗaya a rana, yana da kyau ku ci taimakon sabbin 'ya'yan itacen citrus kamar lemu, lemun tsami, innabi da sauransu. A wasu kwanaki, gilashin sanyi nimbu paani zai yi abin zamba! Idan kun ji kamar canji daga cin 'ya'yan itatuwa masu kyau, za ku iya jazz su cikin salatin, ƙara goro, mint da zabibi. Hakanan zaka iya jefa sassan lemun tsami ko lemun tsami a cikin salatin da kuke so.

abin rufe fuska a gida don fata mai haske

NASIHA: Ku ci dukan sassan 'ya'yan itace-orange, lemun tsami mai dadi ko innabi - maimakon samun gilashin ruwan 'ya'yan itace, tun da fiber yana da mahimmanci ga jiki.

Abinci don Lafiyar Gashi - Kwayoyi da iri

Kwayoyi suna da amfani ga lafiyar jiki da lafiya, kuma yawancin goro da tsaba suna da wadataccen abun ciki na omega-3 fatty acid, wanda ke da sinadirai masu gina jiki ga gashi mai kauri. Wadannan kitse suna da lafiya, kuma jikinka ba ya samar da su ta dabi'a, don haka suna buƙatar samun su daga abincin ku. Wasu kwayoyi da tsaba kamar almonds suma sune tushen tushen bitamin E. Hakanan, tsaba suna da ƙarancin adadin kuzari, don haka ku sami abun ciye-ciye mai kyau.

Yadda ake haɗawa a cikin abincinku: Ana samun su cikin sauƙi, kuma hanya mafi kyau ita ce a ci su danye amma a cikin adadi mai yawa. Kasancewa tare da su akai-akai yana da mahimmanci fiye da adadin da kuke cinyewa. Kuna iya zaɓar walnuts da almonds. Za a iya gasasshen tsaba da kuma taunawa, amma da ƙayyadaddun ƙima, tunda an san suna haifar da zafi a jiki. Hakanan zaka iya zaɓar tsaba sunflower da guna. Chia tsaba sun fi kyau idan aka jika.

NASIHA: Ci goro a farkon ranar, ko mafi kyau har yanzu, fara ranar ku tare da su!

Abinci don Lafiyayyan Gashi - Dukan Hatsi

Abincin Indiya ta wata hanya yana amfani da hatsi gabaɗaya da yawa, gami da alkama, wake da ƙwaya. Wadannan suna da wadataccen sinadarin biotin wanda ke kara habaka gashi sannan kuma yana da kyaun samun sinadarin iron, zinc, da vitamin B. Wake tushen furotin ne, wanda ke zama tubalan ginin gashi, musamman ga masu cin ganyayyaki.

Yadda ake haɗawa a cikin abincinku: Lallai ba sa bukatar a koya wa Indiyawa yadda ake cin hatsi, da wake, da ƙwaya! Tabbatar cewa kun zaɓi rotis da burodi gaba ɗaya. Za a iya samun ƙwanƙwasa kamar miya ko miya. Hakanan za'a iya haɗa nau'in ɓawon burodi da fashewar alkama don yin khichadi mai daɗi, mai gina jiki. Ana iya dafa wake tare da kayan yaji mai sauƙi kuma ana samun su da kansu azaman abun ciye-ciye, tare da rotis ko shinkafa. Yi amfani da ruwan da kuke dafa wake a cikin tasa, tunda yana cike da sinadarai.

NASIHA: Shuka wake don salatin don haɓaka adadin furotin.

Abinci Ga Lafiyar Gashi - Karas

Yana da alama musamman a matsayin kayan lambu da za a samu, amma yana da yawan bitamin A wanda ake bukata a cikin saurin girma na ƙwayoyin gashi. Vitamin A kuma yana taimakawa fatar kan mutum wajen samar da sebum, wani mai ne na halitta wanda ke kiyaye gashin kai da tushen gashi.

Yadda ake haɗawa a cikin abincinku: Hanya mafi kyau ita ce a ci shi danye, kawai a kwaɓe shi, kuma a je masa kamar Bugs Bunny! Idan kun damu game da tauna shi, to, ku sha shi, kuma ku sha gilashi kowace rana, amma ba tare da damuwa ba. Itacen itace yana da mahimmanci don samun ingantacciyar fa'ida. Kuna iya yayyafa shi da yin salatin tare da matsi na lemun tsami da mint sabo. Ko kuma, dafa shi tare da broccoli don soya soya. Zaɓuɓɓukan ba su da iyaka.

NASIHA: Goge karas ɗinku da kyau, don kada ku kware su. Fatar jiki tana da abinci mai yawa.

Abinci don Lafiyar Gashi - Avocado

Kyakkyawan tushen bitamin E, avocado ba a samun sauƙin samuwa a kasuwannin gida. Vitamin E yana taimakawa wajen kiyaye ma'aunin pH a cikin jiki kuma yana inganta yanayin jini. Yana kiyaye ƙullun gashin gashi kuma yana haɓaka girma.

Yadda ake haɗawa a cikin abincinku: Wannan 'ya'yan itace mai santsi da ban sha'awa suna yin kyakkyawan shimfidawa ko tsoma. Ki murza shi da gishiri da barkono, sai ku saita. Ko kuma, kawai a ƙara yankakken albasa, tumatir, tafarnuwa da coriander tare da dash na lemun tsami da kuma yin guacamole. Hakanan zaka iya yin ruwan avocado.

NASIHA: Yanke avocado kafin ku yi niyyar ci, in ba haka ba zai yi oxidize kuma ya yi baki.

Abinci don Lafiyar gashi - Berries

Baya ga kasancewa mai ɗanɗano, mai daɗi, da daɗi a lokaci guda, berries suna cike da sinadarai masu amfani da bitamin waɗanda ke haɓaka haɓakar gashi, gami da bitamin C da antioxidants.

Yadda ake haɗawa a cikin abincinku: Sauƙaƙan, kawai wanke kuma tsaftace su, kuma fara buɗa su cikin bakinka. Strawberries, blueberries, raspberries, blackberries, gooseberries-dauka! Wasu daga cikin waɗannan suna da kyau idan an yi su a cikin madarar madara, amma kada ku damu.

NASIHA: Ka guji ƙara sukari lokacin yin milkshake, don haka za ku iya jin daɗin daɗin ɗanɗanowar 'ya'yan itacen.

Abinci don Lafiyayyan Gashi - Dankali mai daɗi

Dankali mai dadi yana da beta-carotene, wanda jiki ke canza shi zuwa bitamin A, wanda ke da mahimmanci ga ci gaban gashi. Vitamin A kuma yana inganta samar da sebum, yana kiyaye tushen gashi da lafiyar kai.

Yadda ake haɗawa a cikin abincinku: Bugu da ƙari, kayan lambu mai mahimmanci, ana iya cinye wannan ta hanyoyi daban-daban, amma ba danye ba. Kuna iya tafasa ko gasa shi kawai a sami shi azaman abun ciye-ciye, ko yin kayan lambu don ci tare da rotis, saka shi a cikin miyan kayan lambu, ko yin guntu mai lafiya ko soya a cikin tanda.

NASIHA: Don zaɓin abinci mafi koshin lafiya, maye gurbin dankalin turawa lokacin da dankalin turawa a cikin abincinku lokacin da za ku iya.

Abinci don Lafiyar Gashi - Abincin teku da Nama

Wannan ya hada da kifaye masu kitse kamar kifi kifi, da kifin harsashi kamar kawa da jawa, da nama iri-iri. Salmon, herring, da mackerel suna da sinadirai masu gina jiki waɗanda zasu iya haɓaka haɓakar gashi, kuma suna da kyakkyawan tushen tushen fatty acid omega-3. Kifi kuma babban tushen furotin, selenium, da bitamin B da D ne waɗanda ke inganta lafiyar gashi. Oysters babban tushen zinc ne, wanda ke taimakawa wajen gyaran gashi. Shrimp kuma babban tushen furotin, bitamin B da zinc. Nama yana da wadataccen abinci mai gina jiki waɗanda ke taimakawa ci gaban gashi, musamman sunadaran. Jan nama yana da wadata a cikin nau'in ƙarfe wanda ke da sauƙin sha.

Yadda ake haɗawa a cikin abincinku: Akwai kawai hanyoyi da yawa! Yawancin kifi da nama suna buƙatar tsaftacewa kuma a dafa su da kyau, amma za ku iya samun shi ta kowace hanya da kuke so.

NASIHA: A guji murzawa da soya kifi ko naman, tunda yana haifar da rashin abinci mai gina jiki, baya ga rashin lafiya.

Abinci don Lafiyar Gashi - FAQs

Wane takamaiman abinci zan ci don hana asarar gashi?

Rashin gashi yana faruwa ne saboda dalilai daban-daban, ciki har da damuwa, al'amuran kwayoyin halitta, wasu magunguna, yanayin yanayi, da rashin abinci mai gina jiki. Don hana asarar gashi, zaku iya cin alayyahu da yawa, gyada, barkono bell (launi), almonds, flaxseeds, karas, ƙwai, hatsi, ƙwanƙwasa da lentil, alkama, kaza, berries, yogurt, da 'ya'yan itace. Bugu da ƙari, cin abinci daidai, tabbatar da cewa kun kula da gashin ku, mai da shi da kuma zurfin kwantar da shi akai-akai. A guji amfani da shamfu da kwandishana masu tsattsauran ra'ayi, zaɓin samfuran halitta maimakon.

Kalli wannan bidiyon don ƙarin koyo game da abinci don lafiyayyen gashi:

Shin akwai wani abu da zan iya yi don ƙara haske a gashina?

Baya ga bin jagoranmu don dumama lafiya don lafiyayyen gashi, kuna buƙatar ƙirƙira tsarin kula da gashi don kanku. Dole ne ku haɗa da wanke-wanke, wanke-wanke, kwandishana, tausa mai, mai, da jiyya na gida don gyara gashin da ya lalace. Kada ku shafa gashin ku da ƙarfi lokacin shanya, maimakon shafa shi bushe. Maimakon yin amfani da samfuran da aka siyo don gashi mai sheki, spritz cakuda ruwa da mai na halitta da kuke so (argan, kwakwa, zaitun) don haskakawa nan take akan hanyar ku don yin. Ƙara digo na mahimmin man da kuka fi so kamar lavender zuwa wannan haɗin don haske da ƙamshi. Tausa fatar kanku da man bitamin E, zaku iya amfani da man almond na halitta sau ɗaya a mako. Shafa ragowar a ƙarshen gashin ku kuma yi maganin tawul mai zafi na minti 20 kafin a wanke man. Don sakamako mafi kyau, bar man a cikin dare.

Wadanne abubuwa ne zasu iya shafar lafiyar gashin kaina?

Abubuwa da yawa suna shafar lafiyar gashin ku. Waɗannan sun haɗa da dabarun da kuke amfani da su don gyaran gashin ku, kamar ƙarfe, curlers, da sinadarai waɗanda ke raunana igiyoyin da ke haifar da karyewa. Abubuwan muhalli kamar haskoki UV, gishiri da ruwan chlorine, zafi duk suna da nasu tasirin. Zafi daga curling irons da bushewa suna sa gashi da fatar kan su iya lalacewa. Magungunan sinadarai kamar launi, haskakawa, daidaitawa, suna shafar haɗin gwiwa kuma suna cutar da bawo na ciki na gashi. A ƙarshe, rashin cin abinci mara kyau na iya shafar gashin ku da mummunan rauni.

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