Makon Gina Jiki na 2020: 10 Gina Jiki da Nasihun Kiwon Lafiyar Mata Masu Aiki

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Makon Gina Jiki na Kasa yana mai da hankali kan nuna al'amuran da suka shafi abinci mai gina jiki da halayyar da suka shafi lafiya. Ana yin bikin kowace shekara daga 1 ga Satumba zuwa 7 ga Satumba don yada wayar da kan mutane game da mahimmancin lafiya da walwala. Sauran manyan bangarorin na NNW shine a nuna abubuwan da ke haifar da su, illolin su da kuma hanyoyin magance rashin abinci mai gina jiki.

A shekara ta 1982, Gwamnatin Tsakiya a Indiya ta fara kamfen din don fahimtar mahimmancin abinci mai gina jiki da karfafa rayuwa mai dorewa a tsakanin ‘yan kasa. Jigon makon Nutrition na Kasa 2019 har yanzu gwamnati ba ta raba shi ba. A shekarar da ta gabata, a cikin shekarar 2018, taken makon Nutrition na Kasa shi ne 'Ci gaba da Abinci' ^[1] .

Wannan Makon Gina Jiki na Kasa, bari mu bincika bukatun abubuwan gina jiki na mata masu aiki. Tryoƙarin daidaita buƙatun aiki, nauyin iyali, yayin jimre da matsin lamba na al'umma don cin wata hanya ko kamala ba tare da la'akari da halin da suke ciki ba na motsin rai ko na zahiri, na iya zama da yawa a wasu lokuta. Duk waɗannan abubuwan na iya sa ya zama da wuya ga yawancin mata su kula da kyakkyawar dangantaka da abinci, nauyi da ƙoshin lafiyar su ^[biyu] .

Don haka, ina da ikirari da zan yi. Kasancewa 'ƙwararren masanin abinci mai gina jiki' a yawancin ɗakuna da nake ciki, na iya ƙarfafawa da damuwa a lokaci guda. Amma zaɓin da ya dace na iya tallafawa yanayi, haɓaka kuzari, taimako tare da sarrafa nauyi da taimakawa biyan bukatunmu na canza abinci. Don haka, a wannan shekara, zan raba tare da wasu 'yan dubaru don inganta rayuwar ku ta yau da kullun kamar mata masu aiki-

1. Bayyana maƙasudin lafiyar ku

Na farko, kamar kowane irin canjin canjin da kake yi a rayuwar ka kamar zaɓar hanyar aiki, ko abokiyar rayuwa ko makarantar da ta dace da ɗanka, yana da mahimmanci ka yi bincike ka kuma bayyana maƙasudin ka kafin yin canje-canje ga tsarin cin abincin ka ko salon rayuwa ^[biyu] .

Yana da kyau koyaushe a sami bayyananniya game da abin da kuke aiki zuwa. Misali, idan ke uwa mai shayarwa wacce ke bukatar inganta abinci mai gina jiki ko mace mai jinin al'ada, wanda ke kokarin shiga cikin wandunan da kuka fi so da kuma karfafa karfin kashi ko ma idan kuna kokarin magance gajiya mai ci- duk wadannan suna da kyau ingantattun manufofi waɗanda zasu iya haifar da canji.

2. Ci daidai

Abinci mai wadataccen abinci yana ba da kuzari da rage haɗarin cuta. Ga jagora kan abin da za a haɗa a rana:

• Akalla sau 4-5 na furotin ta hanyar abinci kamar su wake, alkamarta, busasshen nama, tofu, kifi, kaji, nama, kwayoyi da iri
• Akalla kofuna waɗanda 3-4 na kayan lambu masu launi - sabo ne ko kuma daskararre
• Kimanin kofuna 1-2 na 'ya'yan itatuwa ^[3]
• Kimanin gram 100 na cikakkun hatsi kamar su gurasar alkama, hatsi, shinkafar ruwan kasa ko hatsin rai
• Kimanin hidimomi 3 na madara / tsire-tsire masu maye irin su madara, yoghurt, cuku ko garin almond / madarar waken soya
• Fluarancin ruwa, yawanci abubuwan sha marasa dadi, ana cika su bisa ayyukan

3. Kula da kayan masarufi

Definedananan abubuwan an fassara su azaman abubuwa masu mahimmanci waɗanda jikinmu ke buƙata a ƙananan yawa cikin rayuwa. Suna aiwatar da ayyukan motsa jiki domin kiyaye lafiya. Lokacin da kuke da jadawalin aiki, kuma abinci ya kasance mai fifiko kan kujerar baya, yana da sauƙi a rasa cin abinci mai ƙarancin abinci, wasu daga cikinsu suna da mahimmanci ga mata ^[3] .

Ironarfe: Iron shine ɗayan mahimman abubuwan gina jiki don taimakawa kula da matakan kuzari tsakanin mata masu premenopausal. Abinci irin su jan nama, kaza, kifi, ganye mai laushi, wake, kayan lambu da na goro sune tushen tushen ƙarfe mai ci. Cin abinci mai wadataccen bitamin C tare da tushen baƙin ƙarfe na iya inganta sha ^[4] .

Folate: Mata masu lokacin haihuwa suna bukatar wadataccen abinci mai yawa (folic acid) don rage haɗarin haihuwar yara. Ana iya samun wadataccen abinci a ciki ta hanyar hada da abinci kamar su 'ya'yan itacen citrus, ganyen ganye, wake da kuma peas wadanda suke dauke da sinadarin folate mai yawa. Abubuwan da ake buƙata sun fi yawa ga mata masu ciki ko masu shayarwa. Don haka, ana iya buƙatar ƙarin ^[5] .

Alli da Vitamin D: Mata suna buƙatar cin abinci iri-iri masu wadataccen ƙwayoyin calcium kowace rana don samun ƙarfi da kiyaye ƙashi da haƙoransu. Ga matan da suka isa haila, wannan yana da mahimmancin gaske don hana ƙarancin ƙashi kuma saboda haka buƙatar duka waɗannan abubuwan gina jiki yana ƙaruwa ^[3] .

fina-finai masu ban sha'awa a farkon

Wasu abinci wadatattu a cikin alli sune madara, yoghurt, cuku, sardine, tofu (wanda aka yi shi da sinadarin sulphate), almond, 'ya'yan chia da madarar madara tare da ingantaccen alli. Amountarancin bitamin D shima muhimmin ɓangare ne na shan alli da lafiyar ƙashi. Kyakkyawan tushen Vitamin D sun hada da kifi mai kitse kamar kifin kifi, kwai, da abinci mai karfi ^[10] .

4. Guji kayan abinci da aka sarrafa

Ba tare da la'akari da wane matakin rayuwa kake ba, kiyaye ƙarancin sarrafa abinci zuwa mafi ƙarancin mahimmanci mahimmanci. Don haka, matakin farko shine tsabtace kicin, teburin ofishi, kabad na kayan abinci waɗanda aka tanada kamar biskit, cookies, waina, kek da kek, da kayan zaki da yawa ko kayan abinci kaɗan kamar su 'ya'yan itace, kayan lambu, kwayoyi, wake, cuku, yogurt, furotin dabba mara kyau, abubuwan sha marasa dadi da lafiyayyun mai da dai sauransu. Wannan hanyar, yawancin abincinku ba za su samu kuzari mai yawa ba, jaraba, kayan abinci masu lahani wanda zai iya cutar da lafiyarku. ^[3] .

Kuma bari mu fuskanta! Yawancinmu muna da yalwar al'amuran yau da kullun irin su ranakun haihuwa, tarurruka da taro don gamsar da sha'awar tarkacen abinci na lokaci-lokaci, don haka da gaske ba za su sami wuri a cikin kayan abincinmu ba. ^[6] .

5. Iyakance maganin kafeyin

Ofisoshi suna da ɗakunan ajiya ko gidajen cin abinci tare da madaidaicin damar zuwa kofi da shayi. Samun sauƙi ga waɗannan abubuwan sha na caffeinated na iya haifar da yawan amfani. Nazarin ya gano cewa mata za su iya samar da hanyoyin magance rashin lafiya fiye da maza kamar su ciye-ciye, shan sigari, ko yawan shan maganin kafeyin, lokacin da suke aiki na tsawon awanni. Binciken ya gano cewa damuwa na iya sa mutane su zabi rashin ingantaccen sukari da kuma cin abinci mai yawa.

Kodayake kofi da shayi da ba su da kuɗaɗe da shayi ba su ƙunshe da adadin kuzari, amma suna da damar da za ta rage yawan ƙoshin abinci na sauran abincin da ake ci, da ƙara buƙatun ruwa, da kuma kawo cikas ga bacci dangane da yawan lokaci da lokacin shan maganin kafeyin. Don haka yana da kyau ka rage yawan shan maganin kafeyin zuwa kofuna 1-2, a farkon ranar, ba tare da cin abinci ba ^{[7] [8]} .

6. Kawo abincin da aka dafa a gida gwargwadon iko

Kodayake cin abincin da ake yi a gida shima yana da damar kasancewa mai nauyin kalori, gwargwadon abin da kuka dafa, amma kuna da iko kan adadin da nau'in abubuwan da kuke ƙarawa a cikin abincinku fiye da waɗanda kuke ci a gidajen abinci da sauran wuraren abinci ^[3] . Wasu masana kimiyyar jijiyoyin jiki sun yi imanin cewa abinci mai ɗanɗano na iya bayyana wani ɓangare game da annobar ƙiba da duniya ke fuskanta.

Abincin da ba'a iya rabuwa sune wadanda aka loda dasu mai, sukari da gishiri dan su zama masu burgewa da jaraba - kayan abinci da aka kirkira. Don haka, kawo abincin da aka yi a gida na iya rage tasirin ku ga abinci mai hauhawa kuma yana iya rage haɗarin haɓaka jarabar abinci ^{[5] [6]} .

fakitin fuska don fatar pimple

7. Koyon bambancewa tsakanin Yunwar motsin rai da yunwar gaskiya

Yawancinmu muna cikin rikicewa tsakanin biyun kuma muna ƙare cin abincin da jikinmu baya buƙata ^[9] .

8. Nemi lafiyayyun hanyoyin shawo kan damuwa

Zuzzurfan tunani: Nazarin da yawa ya nuna cewa yin tunani yana rage damuwa ta hanyar taimaka mana mu mai da hankali ga zaɓin abincinmu. Tare da aiki, ƙila za ku iya ba da hankali sosai kuma ku guje wa sha'awar ɗaukar abinci mai daɗi. Sabili da haka, ciyar da aƙalla minti 1-2 na numfashi mai hankali kowane fewan awanni kaɗan don taimakawa wajen sarrafa damuwa ^{[10] [goma sha]} .

Taimakon jama'a: Abokai, abokan aiki da sauran tushen tallafi na zamantakewar al'umma suna da kyakkyawan sakamako na rage damuwa. Mutane suna iya jurewa da damuwa yayin da suke da tallafi na zamantakewa da lissafi. Don haka, tafi ɗaukar abin sha ko abinci tare da abokai da dangi don barin ɗan tururi!

9. Motsa jikinka

Dukanmu mun san cewa motsa jiki wani muhimmin bangare ne na lafiyar gabaɗaya, amma yawancinmu muna ƙoƙari mu keɓe lokaci don shi. Zama a bayan tebur duk yini tare da yin aiki kaɗan ko kaɗan ba zai iya yin lahani ga lafiyar hankalinku da lafiyarku ba ^[12] . Dangane da lafiyar jiki, zaman doguwar lokaci na iya ƙara haɗarin cututtukanku na yau da kullun kamar su ciwon sukari, cututtukan zuciya har ma da cutar kansa.

Tafiya zuwa gidan wanka mafi nisa daga teburin ka, ko hanzari zuwa teburin abokin aiki don yin tattaunawa maimakon amfani da imel ɗin ciki / aikin taɗi, ko ma amfani da zaune don tsayawa tebur maimakon tebur na yau da kullun suna da sauƙi da sauƙi hanyoyi don haɗa ƙarin motsi zuwa ranar aikinku ^[13] .

10. Yi hankali da adadin kuzari

Mata yawanci suna da ƙananan ƙwayar tsoka da mafi girman mai kuma sun fi maza ƙanƙanci. A sakamakon haka, mata yawanci suna buƙatar ƙananan adadin kuzari don kula da ƙoshin lafiyar jiki da matakin aiki. Saboda haka, yana da mahimmanci mahimmanci don sarrafa yawan abincin da aka ci kamar yadda ya kamata a kula da inganci ^{[12] [13]} .

Karthika Thirugnanam mai kula da Nutritionist / Dietitian ce a asibitin Tucker, Singapore. A matsayinta na kwararriyar likitar abinci, Ms Thirugnanam tana aiki a bangarori daban-daban na kayan abinci irin su nasiha mai gina jiki, ilimantarwa da gabatarwa, ci gaban girke-girke da kuma shigar da abinci mai dacewa da al'adu.

1. [1]Bikin Indiya. (nd). Makon mako na abinci na kasa. An dawo daga https://www.indiacelebrating.com/events/national-nutrition-week/
2. [biyu]Gay, J. (2018). Kiwan lafiyar mata: hangen nesa na duniya. Routledge.
3. [3]Willett, W. (2017). Ku ci, ku sha, kuma ku kasance cikin ƙoshin lafiya: makarantar likitancin Harvard tana jagorantar cin abinci mai kyau. Simon da Schuster.
4. [4]Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Bita kan ƙarfe da mahimmancinsa ga lafiyar ɗan adam. Jaridar bincike a kimiyyar likitanci: jaridar hukuma ta Jami'ar Isfahan ta Kimiyyar Kiwan lafiya, 19 (2), 164.
5. [5]N Gearhardt, A., Davis, C., Kuschner, R., & D Brownell, K. (2011). Thearfin jaraba na abinci mai hauhawar jini. Binciken miyagun ƙwayoyi na yau da kullum, 4 (3), 140-145.
6. [6]Doğan, T., Tekin, E. G., & Katrancıoğlu, A. (2011). Ciyar da abin da kuke ji: Gwajin rahoton kai tsaye na cin abincin motsin rai. Tsarin-zamantakewar zamantakewar al'umma da ilimin halayyar mutum, 15, 2074-2077.
7. [7]Bortolus, R., Blom, F., Filippini, F., van Poppel, M. N., Leoncini, E., de Smit, D.J, ... & Mastroiacovo, P. (2014). Rigakafin cututtukan cikin gida da sauran cututtukan ciki masu illa tare da 4.0 mg na folic acid: tsarin gwajin bazuwar al'umma a cikin Italiya da Netherlands. BMC ciki da haihuwa, 14 (1), 166.
8. [8]Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Bita kan ƙarfe da mahimmancinsa ga lafiyar ɗan adam. Jaridar bincike a kimiyyar likitanci: jaridar hukuma ta Jami'ar Isfahan ta Kimiyyar Kiwan lafiya, 19 (2), 164.
9. [9]O'Connor, D. B., Jones, F., Conner, M., McMillan, B., & Ferguson, E. (2008). Tasirin matsaloli na yau da kullun da salon cin abinci akan halayen cin abinci. Psychology na Lafiya, 27 (1S), S20.
10. [10]Feskanich, D., Willett, W. C., & Colditz, G. A. (2003). Calcium, bitamin D, amfani da madara, da raunin hanji: nazari mai zuwa tsakanin mata masu haila. Jaridar Amurkawa game da abinci mai gina jiki, 77 (2), 504-511.
11. [goma sha]Katterman, S. N., Kleinman, B. M., Hood, M. M., Nackers, L. M., & Corsica, J. A. (2014). Tunanin tunani a matsayin tsoma baki don cin abinci mai yawa, cin rai, da raunin nauyi: nazari na yau da kullun. Halin cin abinci, 15 (2), 197-204.
12. [12]Hallam, J., Boswell, R. G., DeVito, E.E, & Kober, H. (2016). Mayar da hankali: jima'i da lafiyar jinsi: bambance-bambancen jinsi dangane da sha'awar abinci da kiba. Jaridar Yale na ilmin halitta da magani, 89 (2), 161.
13. [13]Biswas, A., Oh, P. I., Faulkner, G. E., Bajaj, R. R., Silver, M. A., Mitchell, M. S., & Alter, D. A. (2015). Lokacin kwanciyar hankali da haɗin gwiwa tare da haɗarin kamuwa da cututtuka, mace-mace, da asibiti a cikin manya: nazari na yau da kullun da zane-zane. Littattafan maganin cikin gida, 162 (2), 123-132.

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