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Lafiya Gina Jiki Gina Jiki oi-Amritha K Ta Amritha K. a ranar 25 ga Maris, 2021 Muna cin abinci don samun adadin man da ake bukata domin kiyaye jikin mu da gudu, amma abun ban haushi, wasu abinci basa sa mu koshi sai dai su bar mu da yunwa kuma mu nemi ƙarin. Jin yunwa koyaushe ba abin wasa bane. Ciwo na yunwa, kumburin ciki, da sauransu, masu alaƙa da yunwa na iya sa ku ji daɗin damuwa, musamman ma idan kun riga kun ci abinci.
yadda ake cire tsagewar gashi
Kari akan haka, idan kuna jin yunwa a koda yaushe, dama shine ku ba da yunwa kuma ku ci abinci mai yawa, wanda ke haifar da batutuwan kiwon lafiya da yawa, babban shine karuwar nauyin rashin lafiya.
Sanin kowa ne cewa karuwar nauyi na iya zama asalin wasu cututtukan da cututtuka da yawa, gami da kiba, ciwon suga, ciwon haɗin gwiwa, cututtukan zuciya, da sauransu. kyauta. Don haka, dole ne ku tabbatar da cewa ba za ku fuskanci azabar yunwa ba dole ba, musamman ma bayan cin abinci.
Yawancin abinci na iya taimaka wajan sarrafawa da kuma kula da azabar yunwar da ke damun ka, ta yadda za ka koshi da kuma cikawa na dogon lokaci. Amma a yau, zamu kalli wasu daga cikin abincin da zasu bar ku da yunwa ko ma yunwa. Yi kallo.
Karanta game da Abincin Da Zai Sa Ku Yunwa
1. Yoghurt
Yawancin nau'in yogot da ake samu a shaguna na iya kasancewa cikin sikari. Yoghurts suna da kayan zaƙi mafi ƙarancin ƙira wanda zai iya ƙara yawan jinin ku amma ba da ɗan gamsuwa. Hakanan, saboda daidaituwar sa, yoghurt baya bukatar taunawa, kuma aikin tauna yana taimakawa wajen kara mahimmancinmu [1] . Yogurt na Girkanci na iya taimakawa tare da yunwa mafi kyau fiye da na al'ada. Tana da ninki biyu zuwa uku na furotin a matsayin yoghurt na yau da kullun, wanda kuma zai iya taimaka mana jin daɗin tsawon lokaci.
2. Farar Burodi
Wani lokaci ana kiransa 'gurasar shara,' farin garin burodi yana da ƙarancin abinci. Ana yin su da farin gari da kitse wanda ke ba da ƙarin adadin kuzari amma rashin gamsuwa. Saboda haka, maimakon babban farin burodi, ku sami samfuran hatsi don karin kumallo, wanda zai amfane ku sosai.
3. Farar Shinkafa
Farar shinkafa tana harba suga na jini sannan ta sauko dashi. A sakamakon haka, za ku sake jin yunwa. Maimakon farar shinkafa, zabi shinkafar basmati ko shinkafar ruwan kasa tunda baza suyi yadda farar shinkafa take yi ba, kuma ka guji cin farin shinkafar.
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4. Farar Taliya
Saboda karancin zare a farin taliya, ko bayan cin shi, za ka iya jin yunwa. Farar taliya ita ce tushen samar da abinci mai guba, wanda ke daga suga cikin jini, sannan digo baya biyo baya [biyu] .
5. Farin Kwai
Farin kwai yana da kyau sosai ga lafiyar ku, amma cin su ba zai sa ku ji daɗi ba kuma zai iya barin ku cikin yunwa saboda ƙwai ɗin kwai ɓangaren furotin ne na ƙwai, wanda ke taimaka muku ku cika (amino acid) [3] .
6. Ruwan 'Ya'yan itace
Ruwan Frua isan itace suna da kyau amma baya taɓa kyau kamar itselfa itselfan ita kanta saboda rashin fiber. Ba tare da sinadirai masu amfani ba, ruwan ruwan zai iya harba sikari na jini ya kawo shi ƙasa, kuma kun sake jin yunwa ba da daɗewa ba [4] .
7. Soda
Sodaarin soda da kuke da shi, yawancin adadin kuzarin da kuke samu. Ana fitar da carbon dioxide daga soda, idan an cinye shi, a cikin ciki, inda masu karban sinadarai da ke gano sinadarin carbon dioxide na sa kwayoyin da ke saman ciki sakin ghrelin, wanda ke haifar da jin yunwa. Soda yana hana ku jin cikakken, kuma soda da aka haɗu da sukari yana sa kuyi sha'awar ma mafi dadi, wanda hakan ba shi da kyau ga lafiya [5] .
8. Barasa
Nazarin ya nuna cewa ana amfani da jijiyoyin peptide (AgRP) masu alaƙa da Agouti (ƙananan jijiyoyi a gaban kwakwalwa da ke magance yunwa da sauran ayyuka) yayin buguwa, ma'ana, sanya ku jin yunwa [6] . Lokacin da ka sha giya, wataƙila za ka ci yawancin adadin kuzari.
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9. hatsi
Ba duk hatsi bane, amma nau'ikan tare da kayan zaƙi na wucin gadi na iya shafar jinin ku kuma a zahiri suna sanya ku cikin yunwa [7] . Masana sun ce wannan na iya kasancewa saboda dandano mai dadi ba tare da kalori da jikinka zai so adadin kuzari ba, hakan zai sanya ka jin yunwa.
10. Soyayyen Faransa
Abinci kawai da suna. Soya dankali a cikin mai da gishiri ya sa ba su da daraja, gaskiya. Yi amfani da dankalin turawa iri ɗaya don yin burodi ko tafasa, kuma za ku sami da yawa. Idan da gaske ne kin rasa dankalin turawa, yi amfani da dankalin hausa. Zai kawo babban canji.
Sauran abincin da zasu baka yunwa bayan ka ci su sune kamar haka:
11. Gurasa da jam (hadewa): Wannan tafiye-tafiyen abincin da mutane da yawa ke so na iya sa yunwar ku ta zama mummunan, kamar yadda aka ɗora shi da carbohydrates da mai wanda zai iya rage matakan sikarin jinin ku, wanda ke haifar da yunwa.
12. Smoothies: Smoothies masu wadataccen abun cikin sukari na iya sanya ku ji da kuzari da kuma cika na ɗan lokaci duk da haka, suna iya kuma rage matakan sukarin jinin ku bayan ɗan lokaci kuma su haifar da azaba na yunwa.
13. Alade: Naman alade yana da wadataccen abun cikin bitamin B, kuma ana danganta bitamin B da ƙarancin yunwa, don haka yi tunani sau biyu a gaba lokacin da kuke son cin abincin alade da kuka fi so lokacin da kuke tsananin yunwa [8] .
14. Milk cakulan: Yayinda cakulan mai duhu ke da lafiya, cakulan madara na iya haifar da rashin daidaituwa a cikin matakin sikarin jinin ku, wanda ke haifar da karu a cikin azabar yunwar ku.
15. Abincin MSG: Monosodium glutamate (MSG) shine mai haɓaka dandano wanda aka samo a cikin abincin Sinawa, naman da aka sarrafa, miya, da sauransu. Wasu nazarin sun nuna cewa MSG na iya haifar da ƙaruwa a ci abinci [9] .
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16. Abincin zaki: Abincin mai daɗi kamar donuts, muffins, da pies suna saurin ɓarkewa a jikinmu a matsayin glucose, wanda ke sa jiki saki ƙarin insulin. Wannan, bi da bi, na iya haifar da ƙarancin sukarin jini, yana barin jin yunwa [10] .
- Kwakwalwan kwamfuta
- Pretzels, bagels da croissants
- Kayan salatin da babu kitse
- Granola sanduna
- Ketchup
- Tauna cingam
A Bayanin Karshe…
Lokacin da kake jin yunwa, ka ci abincin da zai iya sa ka koshi ba tare da jin kumburi ba. Gwada abinci mai ƙoshin lafiya irin su shinkafa mai ɗanɗano, man gyada, oatmeal, yogot na Girka da sauransu.
