Abincin Hunturu Ga Yara: Abincin da Dole ne Ya Kunshi Kuma Ya Guji Baku 'Ya'ya A Lokacin Wuta

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Cin abinci yana canzawa a kowane yanayi. A lokacin hunturu, yawan kuzarin da ake amfani da shi yau da kullun yana karuwa ga dukkan maza, mata da yara don jimre wa sanyi da kuma inganta rigakafin sanyi da mura, waɗanda ke yaduwa a lokacin. [1]

Masana sun ba da shawarar cewa dabi'un abinci na iya canzawa a lokacin hunturu kamar yadda jiki ke buƙatar ƙarin abinci wanda zai iya sanya musu dumi na tsawon lokaci, yaƙar cututtuka, ƙarancin adadin kuzari don hana ƙimar nauyi da abinci mai gina jiki don taimakawa ci gaban su da ci gaban su.

Hakanan, akwai wasu abinci waɗanda aka keɓance daga abincin hunturu. Dubi abinci don haɗawa da kaucewa cikin abincin hunturu na yara.

1. Kwayoyi

Kwayoyi sune abinci mai ƙoshin abinci mai gina jiki tare da yawancin mahaɗan bioactive. Sun ƙunshi mahaɗan phenolic, sunadarai masu inganci, phytosterols da zare wanda ke taimakawa rage abubuwan da ke faruwa na kumburi, babban cholesterol, ciwon daji da sauran cututtuka da yawa. Da yake zafin yunwa sun fi yawa a lokacin hunturu, kwayoyi suna taimakawa su nisanta na tsawon lokaci don hana ƙaruwa da kuma samar da dumi ga jiki. [1] Yi hankali da rashin lafiyan goro a cikin wasu yara. Wasu misalan kwayoyi sun haɗa da:

• Goro na Brazil
• Pecans
• Gyada
• Gyada
• Pistachios
• Cashews
• Almond

2. Vitamin C

A cewar wani bincike, bitamin C yana da matukar girma a cikin 'ya'yan itace da kayan marmari na hunturu. Wannan muhimmin bitamin yana da rawar takawa wajen hana cututtukan da suka shafi numfashi kamar asma da shaƙar iska a cikin yara, waɗanda suka fi yawa a lokacin hunturu. [biyu] Wasu misalan bitamin C 'ya'yan itatuwa da kayan lambu sun haɗa da:

• Lemu
• Alayyafo
• Dankali
• Garehul
• Broccoli
• Kiwi
• Berry

3. Kayan lambu sunadarai

Abincin furotin mai cike da sinadaran hunturu na taimakawa inganta rigakafi a lokacin kakar. Suna da wadata a cikin antioxidants kuma suna da abubuwan kare kumburi waɗanda ke taimakawa kare mu daga sanyi da mura, suna ba mu ɗumi a lokaci guda. Wasu misalan sunadaran sunadaran sun hada da:

• Gwoza
• Koren wake
• Radish
• Karas
• Alayyafo
• Wake
• Lentils (tafasa)

4. Omega-3 mai kitse

A lokacin hunturu, fatar jiki tana bushewa da sauri kuma zaku iya fuskantar asarar gashi har zuwa 'ya'yanku. Omega-3 acid mai ya inganta ƙoshin fata da rage girman fashewa, tare da laushi fata da rage haushi. Hakanan yana taimakawa rage zubewar gashi saboda abubuwanda yake da kumburi. Yawancin karatu kuma suna nuna fa'idar omega-3 fatty acids wajen hana sanyi, tari da asma a lokacin hunturu. Misalan abinci masu wadataccen omega-3 sun haɗa da:

• Kifi mai ruwan sanyi kamar mackerel, tuna kifin.
• Man shuka kamar su man canola.
• Gyada
• Tsaba irin su chia tsaba da flaxseeds.
• Brussels ta tsiro

5. Fiber mai cin abinci

Fiber a lokacin hunturu yana taimakawa daidaita ƙarin adadin kuzari ba tare da yin lahani da dandano da dandano ba. Dingara su a cikin abincinku na hunturu yana taimakawa inganta rigakafi, hana sanyi da mura, inganta shayarwar fata da yaƙi tare da matsalolin narkewar abinci. Wasu misalai na abinci mai wadataccen fiber sun hada da:

• Rumman
• Kale
• Tushen kayan lambu kamar su danni da dankali mai zaki
• Pears
• Kabewar hunturu
• Albasa
• Bajra

Abincin Da Dole ne Ku Guji

Akwai wasu abinci wanda dole ne iyaye su guji bai wa yaransu saboda suna iya haifar da alamomin sanyi ko mura ko kaurin bakinsu da sanya yanayin ya munana. Irin waɗannan abinci sun haɗa da:

1. Maganin suga

Abincin da aka yi wa sukari na iya zama mai jan hankali ga yara amma suna iya rage yawan garkuwar jiki har zuwa ƙaruwa da haɓaka haɗarin wasu cututtuka kamar su ciwon sukari, kiba da kuma babban cholesterol. Irin waɗannan misalan abinci mai zaki sun haɗa da:

• Ice creams
• Abin sha mai sanyi
• Madarar cakulan
• Candies

2. Kayan kiwo

Abubuwan naman kiwo sanannu ne don haifar da fitowar maniyyi a lokacin hunturu ko haifar da kaurin phlegm, idan ya kasance tuni. Wadannan abubuwan na iya harzuka makogwaron yaron ka kuma su sanya su cikin damuwa. Wasu misalan kayayyakin kiwo sun haɗa da:

• Madara
• Yoghurt
• Curd
• Butter

3. Abincin histamine

Tarihin tarihi sunadarai ne na jiki masu alaƙa da halayen kumburi da rashin lafiyan jiki. An samo su a dabi'a a cikin wasu abinci kuma yawan amfani da shi na iya haifar da halayen kumburi da haifar da alamun bayyanar kamar atishawa, tari da kaikayi. Wasu misalan abincin histamine sun haɗa da:

• Kyafaffen nama
• Shellfish
• Kayayyakin kayan kiwo
• Kwai

4. Soyayyen abinci

Soyayyen abinci suna dauke da kitse, cholesterol da kuma adadin kuzari wadanda aka san su da rage garkuwar jiki. Cinye soyayyen abinci na iya kara kumburi wanda hakan kuma, na iya kara barazanar cututtuka kamar hawan cholesterol da kiba a cikin yara. Wasu misalai na soyayyen abinci sun haɗa da:

• Soyayyen Faransa
• Kajin kaza
• Soyayyen cuku na kowane iri
• Fries na kifi
• Dankalin turawa

Naku Na Gobe

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Aiko Min Da Imel Nuna A Shafin