Coronavirus: Yadda Ake Kula da Lafiyayyen Abinci A Lokacin Keɓe Kai

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Halin cin abinci na yau da kullun yana faɗi abubuwa da yawa game da lafiyar ku. Mabuɗin cin abinci mai ƙoshin lafiya shine ƙididdigar adadin kuzari wanda muke ɗauka don kiyaye daidaitaccen ƙarfin kuzari da makamashin da aka yi amfani da shi Mutane suna keɓewa a cikin gidajensu kuma akwai yiwuwar, suna iya canzawa zuwa abinci mara kyau a lokacin. Ididdigar adadin kuzari na iya ƙaruwa kuma amfani da kuzari na iya rage haifar da riba mai nauyi. Hakanan, yana iya bijirar da mutane ga haɗarin cututtukan da ke ci gaba da ƙananan rigakafi.

Kula da kyawawan halaye na cin abinci ba mai wahala bane kamar yadda yake yayin lokacin keɓewa. Ta hanyar gabatar da ƙananan canje-canje a cikin abincin ku na yau da kullun, zaku iya yin babban tasiri ga lafiyar ku. Dubi wasu 'yan lafiyayyun shawarwari wadanda zaku iya sanyawa a rayuwarku yayin da kuke gida.

1. Guji cin Abincin Sugary

Amfani da abinci ko abin sha waɗanda ke cikin sukari na iya ƙara haɗarin kiba, ciwon sukari da ramuka. Wannan saboda suna da yawan kuzari da kuzari kuma suna iya taimakawa ga haɓakar nauyi da ƙimar glucose mai yawa a cikin jiki idan ba a amfani da kuzarin yadda ya kamata. Kamar yadda aka saukar da motsa jiki saboda ƙullawa, zai fi kyau a cinye samfuran da ba su da yawa. [1]

2. Ku ci Abincin da ke da Kyawu ga Tasirin ku

Masu binciken sun ce lokacin da kuka ci abinci mai nauyi a lokaci guda, saboda tazarar da ke tsakanin abinci biyu abincin na saurin yin jinkiri. Samun ƙaramin abinci bayan kowane awa uku ko huɗu ana ɗauka hanya mai kyau don ci gaba da haɓakar ku wanda ke taimakawa ƙona ƙarin adadin kuzari a rana guda.

3. Ci A hankali

Saurin cin abinci yana taimakawa cikin narkewar abinci mafi sauƙi, rage ragin nauyi da ƙoshin lafiya. Idan muka ci abinci sannu a hankali, za mu ƙara tauna abin da ke inganta saurin narkewar abinci lokacin da suka isa ciki. Hakanan, muna samun gamsuwa bayan kowane cin abinci wanda yana taimaka mana rage cin abinci da rage nauyi cikin sauƙi. [biyu]

4. Yanke Man Fetur Ko Man Fetur

Tataccen mai yana kara yawan ƙwayar cholesterol a jikinmu da ƙara haɗarin cututtukan jijiyoyin zuciya ko cututtukan zuciya. Ana ba da shawarar maza su ɗauki kusan 30 g kuma mata 20 g na mai ƙanshi a rana. Sabili da haka, yanke abinci irin su butter, tsiran alade, biscuits da pies shine mafi kyawun zaɓi don lafiyar jiki.

5. Rage Shan Maganin Sodium

Yawan gishiri ko sodium a cikin abinci na iya ƙara haɗarin hawan jini wanda zai iya haifar da bugun jini ko cututtukan zuciya. Guji samfuran gishiri na kasuwa kamar su kwakwalwan kwamfuta da abinci mai sauri saboda suna ƙunshe da ƙarin abubuwan gishiri. Cibiyar Magunguna ta ba da shawarar gm 1.5 na gishiri kowace rana don lafiyar jiki. [3]

6. Nemi Duk Cikakken

Kayan abinci iri-iri kamar oatmeal, quinoa, shinkafar ruwan kasa da gurasar alkama sune manyan zaɓuɓɓuka don lafiyar jiki tunda basu da alkama da wadataccen kayan abinci kamar baƙin ƙarfe, manganese, selenium da fiber na abinci. Suna taimaka wa narkewar abinci kuma suna sa ku ji daɗi na tsawon lokaci saboda haka, taimakawa tare da kula da nauyi.

7. Yawan Shan Ruwa

Ruwa shine abin sha mafi koshin lafiya a cikin duka. Yana taimakawa fitar da gubobi daga jiki kuma kiyaye jikinka da danshi na dogon lokaci. Karancin ruwa a cikin ruwa na iya haifar da kasala da ciwon kai. Sabili da haka, zaɓi ne mai kyau don shan ruwa da kasancewa cikakke da ƙoshin lafiya.

8. Girman Rabon Girman

Hanya mai kyau don cin ƙasa da zama cikin ƙoshin lafiya ita ce ta cin abinci a cikin ƙaramin faranti. Zaɓin ƙaramin farantin zai iya yaudare kwakwalwar ku don kuyi tunanin cewa kuna cin abinci sosai idan aka kwatanta da manyan faranti masu rabo ɗaya. Yawancin karatu suna ba da shawarar cewa mutane sukan ci fiye da 30% lokacin da aka yi musu hidima a manyan faranti ko manyan kwanuka. [4]

9. aseara Amfani da sunadarai

Abinci tare yana da wadataccen furotin yana taimakawa sarrafa ƙoshin ku da karɓar ƙarancin adadin kuzari ta hanyar ba da ji da cikewa. Amfani da abinci kamar giya na yoghurt, kifi, iri, quinoa da legumes don samun fa'idodin sunadarai da sauran abubuwan gina jiki kuma ba tare da ƙaruwar nauyin ki ba.

10. Yawan cin 'Ya'yan itaciya da kayan lambu

A cewar WHO, 'ya'yan itatuwa da kayan marmari na rage barazanar kamuwa da cututtukan zuciya, ciwon suga, kiba da nau'ikan cutar kansa da dama. An cushe su da antioxidants, bitamin da kuma ma'adanai waɗanda ke ba da abubuwan da ake buƙata ga jiki. Yi ƙoƙari ka haɗa aƙalla 'ya'yan itace da kayan lambu kore a cikin abincinka kowace rana. [5]

Sauran Muhimman Sharuɗɗa

• Sha madara mara yalwar kitse ko mara kitse.
• Zaɓi don ƙoshin abinci mai gina jiki kamar nono kaza.
• Kada a rasa cin abincin teku saboda suna da wadataccen mai mai omega-3.
• Kula da adadin kuzari kowace rana.
• Tsallake soya da gasa ko gasa abincinku.
• Sauya abubuwan sha masu zaki tare da ruwan 'ya'yan itace.
• Gwada cin abincin da aka dafa a gida maimakon yin odar daga waje.
• Samu bacci mai dadi mara sauti
• Kasance cikin himma ta hanyar yin ayyukan da kuka fi so a gida.
• Guji cin abinci ko cin rai yayin bakin ciki, kadaici ko gundura.
• Kada a tsallake karin kumallo
• Kar a manta da salatin a kowane abinci.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin