Menene Lafiyayyen Abinchi Ga Girlsan mata enan Matasa?

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Kowace shekara a ranar 24 ga Janairu, ana bikin ranar yara mata ta kasa don nuna bambancin jinsi da rashin daidaito da yara mata ke fuskanta a cikin al'ummar Indiya da kuma wayar da kan jama'a don sauya halayyar su game da su tare da ba su goyon baya da dama.

Daga cikin batutuwan da yara mata ke fuskanta a Indiya, rashin abinci mai gina jiki shine babba. Wani bincike ya ce a kasashe da dama masu karamin karfi da masu matsakaicin karfi, abubuwan da suke faruwa na rashin abinci mai gina jiki ga 'yan mata masu tasowa suna da yawa, wanda ke kai su ga rashin lafiya mai kyau, matsalar rashin abinci mai gina jiki da kuma ci gaban ilimin halittu. [1]

A cikin wannan labarin, zamu tattauna kan lafiyayyun abinci waɗanda dole ne yarinya ta haɗasu cikin abincin ta. Yi kallo.

1. Abincin mai dauke da ƙarfe

A cewar wani bincike, karancin ƙarfe yana da yawa a cikin yara mata masu tasowa kuma yana iya shafar kusan kashi 30 cikin ɗari na girlsan mata a ƙasashe masu ƙasƙanci da ci gaban zamantakewa. Hakanan, ƙarancin baƙin ƙarfe a cikin ciki wanda bai kai ba na iya haifar da mummunan sakamakon haihuwa. [1]

maganganu game da ƙarfafa mata

Abubuwan da ke da wadataccen ƙarfe na iya taimakawa hana haɗarin ƙarancin jini a cikin girlsan mata mata da haɓaka ingantattun ayyuka na jiki kamar haɓaka, rigakafi, haɓakar tsoka da ikon fahimta. [biyu] Wasu daga cikin wadatattun abinci sun haɗa da:

shan zuma da ruwan dumi

• Jan nama
• Kaji
• Wake
• Green veggies kamar alayyafo da broccoli
• Abincin teku
• Alsarfen hatsi masu ƙarfe
• Bishiyoyi da suka bushe kamar su zabibi, prunes, dabino da cashews

2. Kwayoyin cuta

Yawancin cututtukan ƙwaƙwalwa yawanci ana iya gani a lokacin samartaka. Yawancin karatu sun yanke shawarar cewa ci gaban kwakwalwar ƙuruciya yana shafar microbiota na hanji kuma don haka, kiyaye ƙananan ƙwayoyin microbiota-gut-brain na iya taimakawa wajen rigakafi da maganin cututtukan ƙwaƙwalwa a lokacin samartaka, kamar damuwa, psychosis da matsalar cin abinci. [3]

Magungunan rigakafin ƙwayoyin cuta ne masu rayayyun ƙwayoyin cuta waɗanda ke taimakawa ci gaba da aikin tsarin narkewar abinci da kiyaye cututtuka. Wasu daga cikin wadatattun kayan abinci masu rigakafi sun haɗa da:

• Yoghurt
• Tempeh
• Mara imani
• Kimchi
• Kombucha shayi
• Buttermilk
• Kokwamba pickles

3. ‘Ya’yan itaciya

'Ya'yan itãcen marmari suna ɗaya daga cikin kayan abinci da ake buƙata ga matasa, musamman' yan mata matasa. Ba wai kawai suna ba da fa'idodi na kiwon lafiya masu ban mamaki ba amma har ma suna hana haɗarin kiba da ƙiba, waɗanda sune manyan haɗarin cututtukan cututtuka irin su ciwon sukari.

Wasu daga cikin lafiyayyun fruitsa fruitsan sun hada da:

• Lemu mai zaki
• Kankana
• Kokwamba
• Lemun tsami
• Apricot
• Gwanda
• Avocado

4. Vitamin A

Vitamin A wani muhimmin abu ne na abinci bayan baƙin ƙarfe wanda ake buƙata don ci gaba da haɓaka 'yan mata mata. Yana taka muhimmiyar rawa wajen balaga, haifuwa da inganta rigakafi, da hana haɗarin matsalolin fata kamar su feshin fata, wrinkles da psoriasis.

Ficarancin bitamin A yayin samartaka na iya haifar da jinkirin haɓakar tsarin haihuwa, matsalolin fata, cututtukan numfashi da haɗarin menorrhagia da ƙarancin jini. [4] Abincin da ke dauke da bitamin A sun hada da:

• Karas
• Kabewa
• Dankali mai zaki
• Broccoli
• Kayan kiwo
• Garehul
• Capsicums

5. Cikakken hatsi

Nazarin yana magana ne game da yawan amfani da hatsi da rage haɗarin cututtukan zuciya da jijiyoyin jini, kansa da ciwon sukari. Cikakken hatsi shine mafi mahimmancin ɓangare na cin abincin samari saboda suna da wadataccen abinci mai gina jiki kamar su carbohydrates (taimakawa wajen samar da kuzari), zare (yana kula da tsarin narkewar abinci mai ƙoshin lafiya), furotin (ci gaban tallafi da haɓakawa) da haɓaka (don hana haɗarin na karancin jini, rashin lafiya da kuma cututtukan zuciya na rheumatoid).

Cikakken hatsi ana cinye su da hatsi a Indiya. Wasu daga cikin misalan hatsi gabaɗaya sun haɗa da:

• Sha'ir
• Quinoa
• Buckwheat
• Masara
• Hatsi
• Kasa
• Brown shinkafa

Don Kammalawa

Rashin cin abinci shine babban mawuyacin haɗarin rashin abinci mai gina jiki ga girlsan mata. A wannan shekara a ranar yara mata ta kasa, bari muyi alkawarin maida hankali kan ingantacciyar lafiya da abinci mai gina jiki na yara mata da kuma taimakawa ci gaban rayuwarsu, halayyar su da zamantakewar su.

nasiha ga fata mai haske don fata mai laushi

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin