Ma'anar a daidaita tsarin abinci ya wanzu tun kafin masana abinci mai gina jiki da masu ilimin abinci su fara bayyana kyawawan halaye. Kakanninmu na al'ada suna cin abinci tare da mai da hankali kan daidaita dukkan abubuwa masu gina jiki da ƙungiyoyin abinci, yanayin da aka shafe shi da canje-canjen lokaci da salon rayuwa. Don haka menene ainihin daidaitaccen abinci ya ƙunshi? Kamus ɗin ya bayyana shi azaman abincin da ya ƙunshi nau'ikan abinci iri-iri da samar da isassun adadin abubuwan gina jiki da ake buƙata don lafiya . Don haka ma'anar kalmar nan ita ce ma'auni - duk abin da dole ne a cinye shi a cikin ma'auni, kuma daidai da abin da jiki ke bukata.
Akwai mahimman abubuwan gina jiki guda huɗu waɗanda ke haɗa daidaitaccen abinci. Babban jerin shine 'ya'yan itatuwa da kayan marmari, waɗanda ke buƙatar cinyewa kowace rana a cikin adadi mai yawa. Sunadaran, fiber-carbohydrates da kuma kitse masu kyau sun haɗa da sauran sassa uku zuwa daidaitaccen abinci. Bari mu dubi fa'idodin kowanne ɗayan waɗannan, da kuma mafi kyawun hanyoyin haɗa kowannensu a cikin abincin ku.
daya. 'Ya'yan itãcen marmari da kayan lambu
biyu. Wajibi ne
3. Protein
Hudu. Carbohydrates
5. Kitso
6. FAQs:
'Ya'yan itãcen marmari da kayan lambu
Aƙalla kashi arba'in na abincin da kuke ci kowace rana dole ne ya kasance ta hanyar 'ya'yan itatuwa da kayan marmari . Yana da kyau a tabbatar da cewa kowane abinci ya ƙunshi nau'ikan kayan lambu da 'ya'yan itatuwa, amma idan wannan yana da wahalar aiwatarwa, zaku iya rufe shi cikin tsawon mako guda. Ta hanyar yin haka kowace rana, kuna samun isasshen wadatar bitamin ma'adanai, potassium, folate, antioxidants da dai sauransu, ba tare da yin la’akari da yawa ko inganci ba.
Berries:
Berries, musamman blueberries da blackberries suna wadatar da antioxidants da ake kira anthocyanins, wanda ke da matukar amfani ga jiki. Wadannan anthocyanins suna yaki da radicals masu kyauta a cikin tsarin ku, inganta lafiyar kwayar halitta da kuma kwantar da kumburi, wanda shine tushen yawancin matsalolin lafiya. Suna iya hana cututtukan daji daban-daban, da kuma matsalolin zuciya kamar hawan jini, yaƙar kiba da kiyaye ƙwayar cholesterol mara kyau. Hakanan suna iya haɓaka lafiyar hanta da hanawa urinary tract infection (UTI).
Nau'in Pro: Ku ci taimako mai karimci na berries a matsayin wani ɓangare na karin kumallo, don fara ranarku tare da antioxidants.
yadda ake adana lemon tsami
Ganyayyaki koren ganye:
Lokacin da kaka ta ce ka ci ganyen ka, tabbas ta san abin da take fada! Green veggies su ne na ƙarshe na detox sinadaran, wanda zubar da jikin yanayi, danniya da salon rayuwa guba da suka taru. Har ila yau, suna da wadata a cikin chlorophyll, halayyar da ta bambanta da su kawai - babu wani launi na abinci da zai iya yin alfahari da wannan. Chlorophyll ita ce hanyar dabi'a ta yaƙi oxidants a cikin jini , da kuma yadda ya kamata neutralizing su. Broccoli yana da tushe mai kyau musamman, don haka tabbatar da haɗa da adadi mai kyau a cikin abincin ku aƙalla sau biyu a mako. Har ila yau, 'ya'yan itãcen marmari suna da wadataccen abinci mai gina jiki - calcium, magnesium, potassium, omega 3 fatty acid , bitamin da ma'adanai. Hakanan su ne alkaliser na ƙarshe (tunanin kokwamba, gourd kwalban, alayyafo ) wanda ke daidaita matakan pH na jiki kuma yana kiyaye acidity a bay. Hada alayyahu, avocado , Kale, arugula, bishiyar asparagus, Brussels sprouts, kabeji, wake, seleri, kokwamba, zucchini, kwalban gourd, m gourd, Peas, kore barkono, leek, letas, iri-iri ganye kamar faski, Mint, Basil da thyme a cikin rage cin abinci.
Nau'in Pro: A rika samun kwanon koren kayan lambu a kowace rana don tsarkakewa da kuma sanya jikin ku.
Kayan lambu masu arzikin Carotenoid:
Neman haɗa waɗannan a cikin naku Abinci zai iya inganta matakan lafiyar tunanin ku kuma zama mai haɓaka yanayi nan take! Hakanan suna da wadataccen fiber kuma suna kiyaye ƙwayoyin da ke haifar da cutar kansa a bakin teku. Barasa rawaya da jajayen kararrawa suna da kyau musamman ga wannan, kamar yadda suke dankali mai dadi , kabewa da sauran miyagu.
Nau'in Pro: Ku ci kayan lambu iri-iri masu wadata a cikin carotenoids aƙalla sau uku a mako don haɓaka yanayin ku.
Vitamin C mai arziki a cikin 'ya'yan itatuwa:
Wannan yana da mahimmanci, saboda shine kawai bitamin da jiki ba ya samar da shi ta halitta, don haka yana buƙatar tushen waje. Ban da wannan, suna taimakawa lafiyar ido , hana samuwar cataract da macular degeneration. Wannan shi ne saboda yawan matakan zeaxanthin. Suna inganta samar da collagen na jiki, wani muhimmin sashi na rigakafin tsufa, da kuma daidaita matakan pH na jiki. Vitamin C yana taimaka wa jiki ya sha baƙin ƙarfe da kyau, kuma detoxes da tsarin narkewa , metabolising bile a cikin hanta, yana haifar da iskar oxygen a cikin jiki. Hakanan ana amfani dashi don warkar da kyallen takarda da tsokoki a cikin jiki. Yana metabolizes free radicals, kawar da su daga jiki, da kuma ci gaba da nauyi a bay. Ku ci lemu, nectarines, peaches, lemun tsami, lemun tsami da innabi don amfanin mafi girma.
Nau'in Pro: Ci gaba da tsufa yayin tono cikin ƙaramin taimakon Vitamin C sau ɗaya a rana.
Wajibi ne
'Ya'yan itãcen marmari kamar ayaba mai ƙasƙantar da kai suna ɗauke da potassium, wanda shine muhimmin sinadari mai gina jiki ga abinci, yayin da apple a rana yana hana likita saboda fa'idodin kiwon lafiya da yawa! Ruman Suna da amfani ga kusan komai - daga kasancewa mai wadatar antioxidant don taimakawa metabolism, da tumatir ƙunshi lycopene, wanda yana hana ciwon daji kuma yana da lafiyar zuciya. Duk da yake kayan lambu masu ganye sune mafi kyau, kada ku yi watsi da wasu kamar beets, brinjals, albasa, tafarnuwa da sauransu.
Nau'in Pro: Haɗa ɗimbin 'ya'yan itatuwa da kayan marmari a cikin abincinku, tabbatar da samun mahimman abubuwan aƙalla sau ɗaya a mako.
Protein
Kashi 25 na abincin ku na yau da kullun ya kamata ya fito lafiyayyen sunadaran samu ta halitta (babu girgiza ko foda don Allah!). Da farko, bari mu fahimci TEF ko Tasirin Abinci, wanda ke haifarwa lokacin da kuke ci. Jiki yana amfani da ƙarin adadin kuzari don sarrafawa da narkar da wannan abincin. Daga cikin dukkanin kungiyoyin abinci, sunadaran sun ƙunshi mafi girman TEF, mai yuwuwar kawo shi har zuwa kashi 30 cikin ɗari, wanda shine sau goma fiye da matsakaicin kashi 3 cikin 100 na mai.
Protein kuma zaɓi ne mai cikewa, musamman tushen furotin na dabba, don haka wannan yana hana cin abinci mara kyau akan abubuwan da ba su da kyau, kuma yana tabbatar da cewa cikin ku ya gamsu ta hanya mai kyau. Protein kuma shine babban sinadari mai gina jiki don gina tsoka, don haka idan aka ci abinci mai gina jiki mai gina jiki, yana taimakawa wajen canza kitse zuwa tsoka, wanda hakanan. yana ƙaruwa metabolism . Don haka za ku ci ƙasa da ƙasa, ƙara ƙonewa, kuma ku kasance da ƙarfi - yanayin nasara daga kowane kusurwa.
ta yaya za mu dakatar da zubewar gashi
Kiwo:
Ɗayan tushen furotin da aka fi sani da samun dama shine kiwo. Wannan ya hada da madara, daban-daban irin cuku (ciki har da paneer), man shanu, yoghurt da sauransu. Ba wai kawai kiwo ke ba ku ba amfanin gina jiki , amma kuma yana tabbatar da cewa jikinka yana da ƙarfi tare da calcium da bitamin D. Madara ya ƙunshi nau'o'in furotin guda biyu - whey (20 bisa dari) da casein (kashi 80), wanda ya ƙunshi muhimman amino acid. Kiwo, a haƙiƙa, ana ɗaukar ɗayan mafi kyawun tushen furotin. Idan nonon saniya bai yarda da ku ba, gwada nonon akuya wanda ya fi sauƙi.
Nau'in Pro: Ana so a rika shan a kalla kofuna uku a rana na kiwo iri-iri kamar madara, cuku ko yoghurt.
Nama da abincin teku:
Idan kuna cin nama ko furotin na tushen abincin teku, kusan 40-50 g na buƙatar cinyewa kowace rana, kowace mace mai girma a matsakaici. Mafi kyawun tushe shine qwai, kaza, turkey, kifi (cod, mackerel, trout), abincin teku (shrimp, prawns, crabs). Naman alade da naman rago kuma sune tushen nama mai kyau. Ka tuna don samo naman ku daga mai siyar da abin dogara, don dafa shi da kyau kuma ku guje wa soya shi.
Nau'in Pro: Ku ci 50g na nama ko abincin teku kowace rana don ƙara isa furotin ga abincin ku .
Tushen furotin na Vegan:
Kowane irin wake, legumes da lentil sune tushen furotin na shuka, wanda ke ba da fa'idodi iri ɗaya da furotin na dabba. Bugu da ƙari, waɗannan suna da fa'idar kasancewa mai wadata a cikin fiber, wanda ke da mahimmanci ga narkewa kuma yana ba da damar rushewar abinci mai inganci. Legumes na dauke da amino acid da ake kira arginine, wanda ke taimakawa jiki ya kona carbohydrates da mai fiye da sauran su. Kusan rabin kofi na tofu yana da kusan g 20 na furotin, wanda shine kusan rabin abin da ake buƙata na abinci na yau da kullun.
Duk da yake legumes suna da manyan tushen furotin (kaji, dals, wake na koda da sauransu), galibi ana mantawa da su a cikin dangin legumes sabo ne. kore Peas . A gaskiya ma, kofi na peas yana da kusan abun ciki na gina jiki kamar kofin madara! Lokacin da kuke cin abinci a kan tsaba, kuna tattara kayan abinci masu yawa daga yanayi, gami da furotin da fiber. Chia, kabewa, sesame da sunflower tsaba wasu nau'ikan furotin ne masu wadatar abinci, waɗanda za a iya amfani da su azaman sutura ga kowane tasa, a haɗa su cikin madarar soya mai santsi, ko kuma kawai an fito daga cikin akwatin! Cokali ɗaya yana da kusan kashi 10-20 na furotin da ake buƙata na yau da kullun.
Nau'in Pro: Samun cakuda wake, legumes, lentil da tsaba a cikin abincin ku, saboda waɗannan suna samar da manyan tushen furotin na vegan.
Carbohydrates
Carbs ba su kan radar kowa a kwanakin nan, tare da yawancin mutane sun yanke su gaba ɗaya! Amma waɗannan suna da mahimmanci saboda sune tushen kuzarinku. Akwai nau'ikan carbohydrates guda uku - sukari, sitaci da fiber. Hankali ya ba da shawarar cewa ku yanke sukari (sai dai idan sun faru a cikin 'ya'yan itatuwa, zuma, da dai sauransu), ku ci sitaci a matsakaici, kuma ku cinye fiber gwargwadon yiwuwar! Zabi dukan hatsi kamar su oatmeal, buckwheat, quinoa, sha'ir, hatsin rai da sauransu, waɗanda suke da mahimmancin tushen bitamin B da hadaddun carbohydrates waɗanda ke ci gaba da matakan kuzari. Wadannan kuma suna da wadata a cikin fiber da ƙara yawan matakan metabolism . Suna rage matakan sukari a cikin jini kuma suna kiyaye hanjin cikin tsabta da kyau. Kuna son abincin rana mai tushen carbohydrate lafiya? Kalli wannan bidiyon don girkin quinoa biryani lafiya!
Ayaba, dankali mai dadi da beets sune sitaci, amma nau'in sitaci mai kyau - samuwa a cikin yanayi!
Nau'in Pro: Ku ci carbohydrates mai fiber don iyakar fa'ida da zuwa inganta lafiya .
Kitso
Duk da yake kitse sun sami sakamako mara kyau a cikin da'irar abinci, yana da mahimmanci a fahimci cewa su ne muhimmin sashi don taimakawa jiki adana kuzari, da amfani da abubuwan gina jiki. Suna da kyau ga gaba ɗaya kashi, tsoka da lafiyar fata . Amma kuma dole ne ku tuna cewa ba dukkanin kitse ba ne masu kyau; haka nan, ba komai ba ne guba. Fats su ne micronutrients, tare da kowane kwayoyin halitta an yi shi da kwayoyin glycerol guda daya da uku. fatty acid . Waɗannan na iya zama ko dai cikakken, monosaturated, ko polyunsaturated, ya danganta da adadin shaidu biyu. Ba a samun kitsen mai a yanayi kuma daban ne gaba ɗaya.
Cikakkun kitse
Waɗannan kitse ne waɗanda ba su da alaƙa biyu, wanda ke nufin duk atom ɗin carbon suna cike da atom ɗin hydrogen. Abincin da ke da wadataccen kitse sun hada da nama mai kitse, kiwo mai kitse, kwakwa da man kwakwa, dabino da sauransu. Yayin da masana kimiyya suka sami alaƙa tsakanin matsalar zuciya da kuma ƙara yawan kitsen mai, har yanzu babu wata kwakkwarar shaida da ke nuna hakan. Babban fa'idar fataccen kitse shine cewa suna da kyau don dafa abinci. Domin ba su da shaidu biyu, suna da juriya ga lalacewar zafi. Don haka ko yana soyuwa ko kuma wata hanyar dafa abinci da ta shafi zafi mai zafi, ba kwa buƙatar damuwa game da wannan bangaren idan kuna amfani da kitse mai yawa.
Nau'in Pro: Yi amfani da mai da ke da wadataccen kitse don dafa abinci, tunda waɗannan suna da juriya ga lalacewar zafi.
Kitse marasa kyau
Waɗannan su ne kitse mafi lafiya a kasuwa, an kasu kashi biyu – monounsaturated da polyunsaturated fats. Monounsaturated fats suna da guda biyu bond kuma ana samun su a yanayi a cikin man zaitun, Avocados , goro da tsaba. Suna haɓaka matakan makamashi, taimakawa asarar nauyi, rage cututtukan zuciya da rage kumburin ciki. Suna taimakawa ciwo na rayuwa, taimakawa rage cholesterol na jini da triglycerides, rage hawan jini, suna amfanar masu fama da ciwon sukari nau'in 2, kuma suna iya rage yawan ciwon daji kamar ciwon daji na prostate, ciwon nono da sauransu. Gabaɗaya, abincin da ke ɗauke da kitse guda ɗaya kamar man zaitun ruwa ne a cikin ɗaki, yayin da waɗanda ke ɗauke da kitse kamar man shanu suna da ƙarfi a cikin ɗaki. Samun abincin ku ta hannun ɗigon goro da iri kowace rana - cashews, almonds, gyada, pistachios, zaituni, kabewa tsaba, sunflower tsaba da sauransu. Qwai wani babban tushen kitse ne, haka naman alade.
Tare da kitse mai yawa, ƙwayoyin, kamar yadda sunan ke nunawa, suna da ɗakuna biyu biyu. Abincin teku - musamman kifin kifi - yana ɗaya daga cikin mafi kyawun tushe. Idan kai mai cin ganyayyaki ne, sai ka nemi man gyada, man waken soya, man sunflower, man gyada mara dadi, man canola, gyada, irin sesame, ciwan teku har ma da alkama gaba daya. Omega 3 fatty acid da Omega 6 fatty acids ana samun su a cikin kitse mai yawa da yawa, waɗanda ke da mahimmanci ga lafiyar fata, lafiyar ƙashi, lafiyar zuciya da cututtukan jijiyoyin jini. Gwada wannan jita-jita, wanda ya haɗa lafiyayyen mai, furotin da kayan lambu kuma!
Nau'in Pro: Ka sami goro (cashews, almonds, pistachios, gyada), man da aka matse mai sanyi, avocados, ghee, kifi, qwai, kwakwa, iri da kiwo a matsayin tushen mai.
ji da kyau fina-finai jerin
Fat-fat
Abincin abinci shine batun da ake yawan buɗewa don yin muhawara, amma abu ɗaya da kowa ya yarda da shi shine cewa ƙwayoyin mai (ko trans fatty acids) ba su da kyau a gare ku. Ba a saba samu a cikin yanayi ba, ƙwayoyin trans suna da alaƙa biyu a cikin sarƙoƙi na hydrocarbon, sabanin rashin haɗin gwiwa biyu inda ake damuwa da kitse. Waɗannan galibin kitse ne na wucin gadi waɗanda jikinka ba ya gane su. Suna kasancewa cikin jinin ku ba tare da sarrafa su ba, kuma share shi yawanci yana nufin amfani da HDL ko Babban Lipoprotein mai yawa. Yanzu da aka ba cewa HDL shine kitse mai kyau da kuke ƙoƙarin kada ku rasa, wannan mummunan labari ne. HDL cholesterol yana aiki azaman mai ɓarna, yana kawar da sauran mai cutarwa da aika su zuwa hanta. Yana kiyaye bangon ciki na magudanar jini. Don haka lokacin amfani da wuce haddi na HDL, matakan raguwa na iya haifar da mummunan cholesterol da hawan jini.
Pro tip: Kauce wa abinci tare da trans fats kamar abinci mai narkewa, abincin takarce kuma wadanda ke da yawan sukarin da aka sarrafa su ne mafi munin masu laifi!
FAQs:
Q. Wadanne abinci ne ya kamata in guje wa don daidaita tsarin abinci?
TO. Yawancin wannan hankali ne na kowa! Abincin da ya kamata ku guje wa a fili ya haɗa da ƙananan abinci mai gina jiki da abinci mai mai yawa - kayan abinci masu yawan sukari da kayan zaki, abinci mai soyayyen abinci, barasa, abinci mai kunshe, abinci mai arziki a cikin fats mai laushi, hatsi mai ladabi, cin nama mai yawa, yawan cin gishiri. da sauransu.
Q. Ina bukata in sha ruwa?
TO. Sau da yawa ana watsi da ruwa saboda ba ya ƙunshi sinadarai na gaske. Amma lokacin da kuka sha isasshen ruwa, kuna hydrating da cire abubuwan kitse daga tsarin ku. Yana da girma mai haɓaka metabolism, yana tabbatar da lafiyar koda, yana kiyaye cututtuka kamar cututtukan ƙwayar cuta (UTI) a bay da kuma yana rage haɗarin duwatsun koda . Yana daidaita lafiyar narkewa, yana kula da lafiyar zuciya kuma yana kiyaye reflux acid a bay ta hanyar kawar da ma'aunin pH a cikin jiki. Ciwo da tari, rashin lafiyan jiki kamar asma da sauran kura da abubuwan da suka shafi abinci kuma ana iya kiyaye su. Matsakaicin macen Indiya yana buƙatar shan lita 2.5-3 na ruwa a rana.
Q. Menene kuma zan iya yi don ƙara daidaitaccen abinci?
TO. Daidaitaccen abinci yana buƙatar ƙarawa tare da ingantaccen salon rayuwa don ya zama mai tasiri sosai. Don haka fara rage damuwa, samun barci na sa'o'i 7-8 a rana, ku ci abinci akan lokaci, kuma mafi mahimmanci - samun isasshen motsa jiki a cikin jadawalin ku.
