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An shirya shi da wasu abubuwan gina jiki kamar su magnesium, fiber da potassium, ayaba suna da kyau ƙwarai don lafiyar ku - kuma dukkanmu muna sane da shi. Cin ayaba na iya kosar da yunwa sannan kuma ya kara karfin kuzarin ku. Ayaba tana dauke da kashi 25 cikin dari na sukari a ciki kuma suna zama masu kara kuzari da ake bukata don aikin jiki. Bayan haka, ayaba ma na dauke da sinadarin tryptophan, iron, da bitamin B6 [1] .
Wannan 'ya'yan itacen yana da karfi na fa'idodin kiwon lafiya, kamar daga kiyaye zuciya mai kyau da rage gajiya don rage bakin ciki da maƙarƙashiya, ayaba ma suna da tasirin sanyaya a jiki kuma suna taimakawa wajen inganta samar da haemoglobin, don haka kula da rashin jini [biyu] [3] .
Kasancewa kyakkyawar madogara ta ambaliyar ruwa na abinci mai gina jiki, tambaya mafi mahimmanci ita ce yakamata ku ci ayaba akan komai a ciki. Za mu bincika batun da ake magana a kansa a cikin labarin na yanzu, inda za mu bincika ko za a iya cin ayaba a kan komai a ciki.
Kafin shiga cikin batun, bari mu bincika wasu bayanan masu alaƙa suma.
Shin Cin Ayaba Yana Da Amfani Don Rashin Kiba?
Oneaya daga cikin mafi sauƙin abun-rage nauyi shine cin ayaba tare da gilashin dumi na ruwa [4] . Da safe, cin ayaba bayan karin kumallo zai kawar da duk takunkumin abinci mai tsauri kuma zai sa ya zama da wahala a ci gaba da cin abincin.
Abincin ayaba na safe game da cin ayaba ne da shan ruwa mai dumi don karin kumallo, wanda zai taimaka muku kwantar da hankalinku game da yawan cin halaye yayin cin abincin rana da abincin dare, ba tare da sanya takunkumin cin abinci ba [5] [6] .
karfafa quotes ga mata
Me Ya Sa Za A Sha Ruwa Da Ayaba?
Shan ruwa yayin cin ayaba zai taimaka wajen magance matsalar shayarwa a jiki. Sinadaran enzymes wadanda suke cikin ayaba suna taimakawa wajen fitar da yawan toxins ko kuma sharar jiki daga jiki. Bugu da ƙari, fructose da fiber na abinci suna taimakawa wajen kawar da maƙarƙashiya don haka haɓaka haɓakar ku [7] [8] .
Yanzu muna sane da abubuwan da suka shafi hakan, bari mu kusanci batun.
Don haka, Shin Zan Iya Cin Ayaba A Cikin Ciki?
Yi haƙuri in karya muku amma ba za a ci ayaba a kan komai a ciki ba. Yawan sugars na ƙasa a cikin ayaba na iya sa ka gaji kuma 'ya'yan itacen zai ɗan ba ka damar bacci da kasala. [9] [10] .
Nazarin ya nuna cewa ayaba na dauke da yawan suga, wanda ke haifar da kuzari a cikin jiki, amma idan aka ci shi a kan komai a ciki, sai kuzarin ya fita bayan ‘yan awanni.
Bugu da kari, ayaba suna da yanayi na yanayi, wanda hakan na iya haifar da matsalolin hanji idan aka cinye shi a kan komai a ciki [goma sha] . Bayan haka, cin ayaba a cikin komai a ciki na iya haifar da cututtukan zuciya kamar yadda babban magnesium ke haifar da rashin daidaituwa [12] .
Koyaya, zaku iya cin ayaba da safe tare da fruitsa fruitsan busassun fruitsa fruitsan itace, apụl da sauran fruitsa fruitsan itace don rage girman sinadarin acidic a jiki [13] . Sanya ayaba tare da sauran abinci haka kuma a cikin nau'ikan kukis na oatmeal ayaba, hatsin ayaba na berry, cakulan ayaba mai laushi, da dai sauransu, amma tabbatar da cewa ba za ku taɓa cin su a cikin komai ba.
garin gram na fata mai laushi
Hanyoyin Da Za A Kara Ayaba Da Abincin Ku
Berry Da Banana Cereal : Wannan shine ɗayan mafi sauƙin zaɓin karin kumallo ga mutanen da koyaushe suke cikin sauri. Don wannan, kuna buƙatar kwano na madara mai ɗumi mai dumi, yankakken ayaba, da wasu yankakken berry. Haɗa shi da kyau kuma ku ji daɗin abincin hatsi da safe.
Kukis na Oatmeal Ayaba : Abincin mai daɗi don farawa da safe da kuzari a jikin ku, zaku buƙaci ayaba, kopin farin hatsi, maple syrup, da ɗanyen goro don yin kuki. Ki gauraya su da kyau kiyi girki dan yin lafiyayyen abinci mai dadi.
Cakulan Banana Smoothie : Don shiri, zaku buƙaci blender. A cikin abun haxa, zuba a cikin gilashin madara, koko koko, da yanyanken ayaba. Haɗa su da kyau har sai ya sami kyan gani. Kayan shafawa mai laushi na mai laushi yana narke bakin kuma yana ƙosar da yunwar ku shima.
A Bayanin Karshe…
Tare da dukkan darajarsa ta abinci, ana ganin ayaba, idan aka cinyeta tare da sauran abinci, tana samar da karin abinci mai gina jiki banda lokacin da aka ci abinci akan mara ciki. Yawancin masu ilimin abinci mai gina jiki suna da ra'ayin cewa hanya ce mai kyau ta farawa-rana ta hanyar shan ayaba, amma ya kamata a haɗa shi da sauran abinci shima. Don haka, kada ku taɓa cin ayaba azaman madadin karin kumallo, amma tare da karin kumallo.
Tambayoyi akai-akai
Tambaya: Zan iya cin ayaba da dare?
ZUWA. Zai fi kyau a guji cin abubuwa masu zaki da daddare, musamman ‘ya’yan itacen mai dadi sosai. Koyaya, ayaba tabbatacciya ce domin suna da madaidaicin adadin magnesium, wanda aka san shi da taimakawa bacci mai kyau.
Tambaya: Zan iya cin ayaba a lokacin al'ada?
yadda ake amfani da aloe vera don fata fata
ZUWA. Ee. Ayaba tana da wadataccen bitamin B6 da potassium, wanda zai iya dakatar da kai daga riƙe ruwa da jin kumburi. Potassiumarancin potassium yana iya haifar da ciwon tsoka, wanda za a iya guje masa da ayaba.
Tambaya: Menene mafi kyawun abin ci a cikin komai a ciki?
ZUWA. 'Ya'yan itacen sabo, garin alkama, kwai, ruwan dumi da zuma, gwanda da kankana.
Q. Menene lokaci mafi kyau don cin ayaba?
ZUWA. Yayin karin kumallo, tare da sauran abinci masu lafiya da kuma lokacin cin abincin rana. Zai fi kyau a guji cin ayaba don cin abincin dare, ko bayan cin abincin dare, domin hakan na iya haifar da samuwar danshi, da rashin narkewar abinci.
Q. Wace 'ya'yan itace ne mai kyau don komai a ciki?
ZUWA. Kankana da gwanda. Bugu da ƙari, an ce bai kamata mutum ya sami 'ya'yan itacen citta da yawa a kan komai a ciki ba.
Tambaya: Yaushe ba za ku ci ayaba ba?
ZUWA. Da yake ayaba 'ya'yan itace ne mai nauyi, yakan dauki tsawon lokaci kafin a narke. Idan kanaso ka ci shi ka tabbata kana da shi awanni 2-3 kafin ka hau gado. Ayaba tana sa ka ji kasala da malalaci ma.
