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Kuna iya tunanin cewa ba za ku sami ruwa a cikin watanni masu sanyi ba na Janairu da Fabrairu. Wato inda kake kuskure. A lokacin wadannan watannin sanyi, zufa tana busar da sauri cikin sanyi, busasshiyar iska - wanda ke haifar da rashin ruwa a jiki.
Rashin ruwa yana faruwa yayin da jikinka ke da karancin ruwa. Wannan rashin isa yana haifar da rushewar aikin al'ada na jiki. Kowa na iya yin rashin ruwa, amma, ya fi haɗari ga tsofaffi da yara.
Abubuwan da ke haifar da rashin ruwa a jiki shine rashin shan ruwa mai yawa, rasa ruwa da yawa ta hanyar zufa, yawan amai da gudawa, zazzabi, wasu magunguna da dai sauransu A makalar mu ta yau, zamu yi dubi ne kan wasu 'ya'yan itatuwa da kayan marmari masu amfani sosai, abinci mai narkewa, wanda zai iya taimakawa samar da taimako na gaggawa daga rashin ruwa.
1. Kankana
Wannan shine, hannaye a ƙasa, ɗayan mahimman hanyoyin magance rashin ruwa. Daya daga cikin abincin da ke ba da ruwa sosai, kankana tana da kashi 92 na ruwa. Zaki iya saka kankana a abincinki ta hanyar shan shi a matsayin abun ciye ciye, ruwan 'ya'yan itace ko kuma sanya shi a cikin salad [1] .
2. Strawberry
Tare da kashi 91 cikin ɗari na abun cikin ruwa, cin strawberries zai ba da gudummawa ga shayarwar ku ta yau da kullun. Cin strawberries a kai a kai ya nuna rage ƙonewar kuma. Kuna iya ƙara Berry zuwa salads kuma ku yi santsi [biyu] .
3. Maganganu
Wannan guna mai laushi yana da karancin adadin kuzari kuma yana ƙara zuwa kashi 90.2 cikin ɗari na abun cikin ruwa [3] . Cantaloupe yana da fa'ida sosai kuma yana da tasiri wajen shayar da jikinka sannan yana taimaka maka samar da bitamin A da C.
4. Peach
Tare da abun ciki na kashi 89 cikin ɗari, cin peach na iya taimakawa samun sauƙi daga rashin ruwa da kuma hana farkon sa. Zaku iya ƙara peaches zuwa salads ko ku sanya smoothies [4] .
5. Launin lemo
Yin amfani da lemu na taimakawa wajen samar da ruwa mai kyau kasancewar ‘ya’yan itacen suna da kashi 88 cikin 100 na ruwa a ciki, wanda zai iya taimakawa cikin sauri da rashin ruwa. Ruwan lemu ne mai saurin magance rashin ruwa [5] .
6. Inabi
'Ya'yan itacen da ke da ƙoshin lafiya mai cike da abinci iri iri, inabi yana da kashi 88 cikin ɗari na yawan ruwa. Idan kuna jin rashin ruwa, ku ci 'ya'yan itacen kamar yadda yake ko ƙara shi a cikin salads [6] .
7. 'Ya'yan Star
Wannan fruita fruitan itace mai kamannin tauraruwa na iya taimakawa gamsar da adadin ruwan ku da kashi 91 na ruwa. Yana da laushi mai laushi kuma yana da wadata a cikin antioxidants, musamman epicatechin, mahaɗin mai daɗin zuciya wanda ke taimakawa kiyaye zuciyar ku lafiya [7] .
8. Kokwamba
Hakanan Cucumbers suna da ruwa mai yawa wanda hakan yasa yakai kaso 96.7. Hakanan suna dauke da bitamin C da kuma maganin kafeyin, dukkansu suna taimakawa sanyayawar fata da kumburi [8] .
9. Tumatir
An yi amfani dashi a cikin salads, sandwiches da ruwan detox, tumatir kyakkyawan abun ci ne mai sanya ruwa tare da babban ruwa mai kashi 94.5 cikin ɗari. Bayar da fatar da ke cikin tumatir zai taimaka wajen inganta ƙwayoyin tumatir [9] .
10. Celeri
Seleri yana ƙara dandano da ƙanshi ga jita-jita. Amma, ba abin mamaki bane cewa seleri yana da babban abun cikin ruwa, wanda ya sa ya kai kashi 95.4 cikin ɗari. Celery an cika ta da haɗin gishirin ma'adinai, bitamin da amino acid waɗanda suke shayar da jikinku ninki biyu kamar na gilashin ruwa [10] .
11. Ruwan Iceberg
Sanye da kayan abinci masu gina jiki da zare daban daban, latas na kankara shima yana dauke da abun cikin ruwa, kashi 99.6, wanda zai taimaka wajen cike matakan ruwa a jikin ku. [goma sha] .
12. Zucchini
Zucchini ya ƙunshi kashi 95 cikin ɗari na ruwa da nauyi kuma yana ɗaya daga cikin kayan lambu da ke ba da ruwa a lokacin hunturu. Kayan lambu bai wuce adadin kuzari 25 ba kuma kyakkyawan tushen abinci ne, bitamin A, bitamin C, da potassium [12] .
13. Barkono mai kararrawa
Yellow, red and green - barkono mai kararrawa na kowane tabarau suna da ruwa mai yawa kuma suna da kyau sosai don kiyaye ku ruwa. Barkono mai kararrawa yana da ruwa mai yawa na kimanin kashi 93.9 cikin dari. Hakanan suna da wadataccen kayan abinci kamar bitamin C, bitamin B6, beta-carotene, folic acid da thiamine [13] .
14. Alayyafo
Alayyafo yana da babban ruwa mai kashi 91.4 bisa ɗari, wanda ke da damar da zai sanya ku zama mai ruwa a cikin yini. Baya ga wannan, yana da wadatar lutein, potassium, bitamin E da fiber [14] .
15. Farin kabeji
Wannan na iya zama abin mamaki amma farin kabeji yana da ruwa ƙwarai, saboda vegie yana da kashi 92 cikin ɗari na ruwa da nauyi. Kofi ɗaya (gram 100) na farin kabeji yana ba da ruwa sama da miliyan 59 [goma sha biyar] .
16. Ruwan Kwakwa
Wannan bai kamata ya zama abin mamaki ga kowa ba. Lokacin da kuka ji bushewa, daidai ne a gare mu a jawo mu zuwa ruwan kwakwa. Abin sha ne mai ƙoshin lafiya wanda zai kiyaye muku ruwa. Cikakken bayani na rashin ruwa, shan ruwan kwakwa na iya taimakawa kasancewar tana da wadataccen lantarki, gami da sinadarin potassium, sodium da chloride [16] .
Baya ga abin da aka ambata a baya, cuku na gida, romo da miya, madara mai madara da yoghurt na iya taimakawa wajen samar da taimako daga rashin ruwa.
A Bayanin Karshe…
Ruwan sha yana da mahimmanci ga jikinku da lafiyarku baki ɗaya. Tsananin bushewar jiki na iya haifar da ƙarancin jini, raunin zafi, kamuwa da matsalolin koda kuma binciken da aka yi kwanan nan ya alakanta rashin ruwa a jiki tare da yin aiki da hankali, yana mai nuni da cewa rashin ruwa a jiki na iya canza fasalin kwakwalwar ɗan adam kuma yana raunana ikon mutum na yin ayyuka.
Tabbatar da cewa kun yawaita wadataccen abinci mai-ruwa kuma ku sha ruwa lokacin da kuka ji ƙishirwa.
