Hypertrophic Cardiomyopathy: Cutar cututtuka, Dalili, Jiyya da Rigakafin Duba Samfura Don Faɗakarwa Cikin Gaggawa BADA Sanarwa Don Faɗakarwar Yau da kullunKawai A ciki
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Ciyarwar uwa lokacin daukar ciki na da matukar mahimmanci, musamman shan muhimman abubuwan gina jiki kamar sunadarai. Wannan muhimmin sinadarin shine muhimmin mahimmanci a rayuwar rayuwa tayi da girma da haɓaka.
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Hoton abinci wanda aka kirkira daga senivpetro Ficarancin furotin yayin ciki yana iya haifar da zubewar ciki, rage haɓakar haihuwa da ƙuntataccen ci gaban cikin mahaifa. Hakanan, cin abinci mai gina jiki mai yawa na iya haifar da cutar ammoniya da mutuwar amfrayo. Sabili da haka, daidaitaccen adadin furotin masana masana kiwon lafiya sun ba da shawarar don samun ciki mai kyau. [1]
Dangane da binciken, matsakaicin abin da ake buƙata na furotin ga dukkan matakan ciki shine 0.88 da 1.1 g / kg / d. [biyu]
A cikin wannan labarin, mun lissafa wasu daga cikin abinci mai dauke da sunadarai wadanda mata masu ciki dole ne su hada da abincin su ba tare da gazawa ba. Yi kallo.
1. Salmon
Abincin teku kamar kifin kifi yana da yawan sunadarai kuma yana da lafiya a ci idan dai an dafa shi da hikima. Wannan abincin teku yana da lafiyayyen rai kuma an kuma ɗora shi da omega-3 mai ƙanshi, wanda shine mahimmin gina jiki na ciki. Dangane da binciken, yawan cin abincin kifin da ya kai kimanin 29 g / rana na iya rage haɗarin ƙarami don shekarun haihuwa cikin jarirai. [3] Sabili da haka, dole ne abinci dole ne a cikin abincin ciki.
Sunadarai a cikin kifin kifi: 20.5 g (100 g)
2. Nono kaji
Naman mara kamar naman kaza yana dauke da karin sunadarai idan aka kwatanta da sauran yankakken nama. Suna cika kusan kashi ɗaya bisa uku na buƙatun furotin na yau da kullun. Suggestedara nama mara kyau a cikin abinci ana ba da shawara yayin ɗaukar ciki don tallafawa ci gaban jariri da ci gabansa.
Sunadaran a cikin ƙirjin kaza: 19.64 g (100 g)
3. Madara
Yawancin amfanin da madara ke da shi yana da alaƙa da sunadaransa. Wani bincike ya ce antihypertensive, anticarcinogenic da kuma immunomodulation kaddarorin madara saboda sunadaran madara ne. Hakanan, shan madara yayin daukar ciki na taimakawa ga ci gaban kasusuwa da hakoran jarirai. [4]
Sunadarai a cikin madara: 3.28 g (100 g)
4. Wake na Koda
Legumes irin su wake na wake sune tushen furotin. Suna yin lafiyayyen ciki mai daɗi kuma mai ɗanɗano saboda ana iya saka su a cikin kowane burodin, salati ko miya. Wani bincike da aka gudanar ya nuna cewa cin abincin wake na wake na wake na iya rage barazanar rashin haihuwar haihuwa da kankantar shekaru cikin haihuwa a jarirai. [5]
Sunadarai a cikin wake na koda: 22.53 g (100 g)
5. Qwai
Qwai yana dauke da adadi mai yawa na furotin mai inganci tare da wasu kwayoyin kara kuzari kamar choline, calcium, magnesium, folate da bitamin. Wani binciken ya ambaci cewa sunadaran kwai suna da kayan antioxidants wanda ke hana haɗarin lalacewar haihuwa da kuma taimakawa cikin haɓakar mahaifa. Qwai ma na taimakawa wajen sarrafa matakan cholesterol da hana karuwar kiba yayin daukar ciki. [6]
Sunadaran gina ƙwai: 12.4 g (100 g)
6. Gyada
Ci gaban cigaban ci gaban yara yana haɗuwa da cin goro na mata masu ciki. Kwayoyi irin su goro suna cike da sunadarai da sauran ƙananan ƙwayoyin cuta masu ƙarfi kamar magnesium, bitamin E, fiber, alli da baƙin ƙarfe. Wani bincike ya nuna cewa cin goro a lokacin uwa mai ciki na taimakawa inganta ilmantarwa da ƙwaƙwalwa a jarirai. [7]
Sunadarai a cikin goro: 15. 23 g (100 g)
7. Waken suya
Waken soya cike yake da furotin na waken soya kuma ana ƙarfafa amfani da shi ga mata masu jiran haihuwa, musamman waɗanda suke masu cin ganyayyaki. Suna da ƙarancin cholesterol da mai mai ƙanshi wanda ke taimakawa wajen kula da nauyi yayin ciki. Ana daukar waken soya a matsayin babban abincin mai cin ganyayyaki kawai tunda yana dauke da dukkanin nau'ikan amino acid guda takwas. [8]
Protein a waken soya: 12. 95 g (100 g)
8. Yogurt na Girkanci
Baya ga magungunan rigakafi, yoghurt na Girka kuma an cushe shi da sunadarai da yawancin mahaɗan bioactive da muhimman abubuwan gina jiki. Wadannan mahimmin mahadi na iya taimakawa cikin ci gaban kashi na girman tayin da hana haɗarin ciwon sukari na ciki da cututtukan zuciya da ke tattare da shi. [9]
Sunadarai a cikin yoghurt na Girkanci: 8.67 g (100 g)
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9. Chickpeas
Ga mai cin ganyayyaki ko kuma mai jiran ganyayyaki, kaji ko wake na wake na iya zama mafi kyawun tushen furotin. Suna ba da buƙatun furotin na yau da kullun, ƙarfi mai ƙarfi kuma suna yin mafi kyawun abun ciye-ciye. Kodayake sunadarai a cikinsu basu cika aiki ba idan aka kwatanta da sunadaran dabbobin, yawan cinsu na iya cike gibin. [10]
Protein a cikin kajin: 20.47 g (100 g)
10. Soymilk
Soymilk wani kayan waken soya ne mai dauke da sunadaran waken soya. Ba wai kawai ga lafiyar uwa ba, amma ana ba da shawarar shan soymilk ga jarirai waɗanda aka haifa da haƙuri na lactose. Soymilk yana taimakawa rage matsalolin matsalolin ci gaba a jarirai da kuma inganta jujjuyawar tayi [goma sha]
Sunadarai a cikin soymilk: 2.92 g (100 g)
11. 'Ya'yan Kabewa
Ba wai kawai kabewa ba, amma bisa ga binciken, sassa daban-daban na kabewa kamar 'ya'yan kabewa suma kyakkyawan tushe ne na furotin tare da sauran abubuwan gina jiki kamar kitse mai mai da bitamin C. Ko da handfulan handfulan itacen kabewa na iya ba ku sunadaran da ake buƙata wanda zai iya taimakawa cikin lafiyar ci gaban tayi.
Sunadarai a cikin 'ya'yan kabewa: 19. 4 g (100 g)
12. Almond
Hawan jini a cikin watanni uku na uku na iya zama haɗarin haɗari ga ci gaban cututtukan zuciya daga baya a rayuwa. Almonds suna da wadataccen sunadarai waɗanda zasu iya taimakawa inganta haɓakar lipid kuma hana haɗarin wasu rikicewar ciki. [12]
Sunadarai a cikin almond: 19. 35 g (100 g)
