Abincin na gina jiki yana cin abincin da zai ci lokacin da kake ciki tare da tagwaye
Idan kana da juna biyu tare da tagwaye ko yawa , jikinka yana da bukatun abubuwan gina jiki. Wannan ba yana nufin zina iri biyu ba ko samun hutu a kowane cin abinci.
Yayin da kake buƙatar ƙarin adadin kuzari, dole ne ka sanya waɗannan adadin kuzari su ƙidaya ta hanyar samar da dabi'un abinci mai gina jiki. Kuna buƙatar ƙarin nauyin gina jiki don taimakawa wajen gina sel, carbohydrates don makamashi, ƙarfe don magance anemia, allura don karfafa jariranku da kasusuwa, da kuma acid acid don magance lalacewar haihuwa.
Abubuwan da suka biyo baya sune manufa don samar da darajar kyawawan dabi'u amma dandano mai ban sha'awa. Tabbas, ya kamata ku duba likitanku game da bukatun ku na abinci.
Trail Mix
Protein abu ne mai mahimmanci a cikin halittar kwayoyin halitta, saboda haka yana da muhimmin ɓangare na cin abincin ciki na lafiya. Don iyaye na tagwaye ko fiye, yana da mahimmanci don bunkasa haɓakar haɓarsu.
Hanyar tafarkin da aka yi tare da kwayoyi iri iri ne mai dadi da dadi. Bugu da ƙari, gina jiki, kwayoyi suna ba da ƙarin darajar sinadaran. Ana amfani da almonds tare da Vitamin E, kuma shafuka suna da arziki a cikin selenium, magnesium, phosphorus, da baƙin ƙarfe .
Haɗuwa da su tare da sauran kwayoyi, kamar pistachios, walnuts ko kirki ba. Shirya abincin ku tare da add-ins dinku na zabi: raisins, dried cherries, hatsi multigrain, mini pretzels, sunflower tsaba ko ma wasu duhu cakulan kwakwalwan kwamfuta.
Raisin Bran
Yawancin hatsi na karin kumallo suna da karfi tare da acid acid, Bamin na B wanda zai iya rage haɗarin haifawar haihuwa lokacin da ake ciki. Saboda yana da mahimmanci, yawancin mata masu ciki za a umurce su su dauki acid acid a matsayin nau'i ko ɗaukar daukar ciki na farko , kafin da kuma lokacin daukar ciki.
Zaka iya inganta cika ta cin abinci tare da folic acid. Bugu da ƙari, babban hatsin fiber zai taimaka wajen ci gaba da sarrafa kwayoyin halitta a cikin tsari mai kyau. Cereal - musamman ci abinci tare da madara - ba kawai don karin kumallo ba. Yana yin babban abun ciye-ciye!
Yogurt
Yogurt yana da wadata a cikin allura, wajibi ne don ci gaba da kasusuwan jaririnku da skeletal tsarin. Har ila yau, kyakkyawan tushen furotin ne. Ana samuwa a cikin dadin dandano don gamsar da duk fadin.
Yi hankali da kayayyakin yogurt da aka inganta tare da sukari da mai. Don samun mafi kyawun amfani mai gina jiki, fara tare da ƙananan mai-fat ko nonfat yogurt, da kuma dandano shi da kanka. Zaka iya ƙara zuma ko 'ya'yan itace don zaki, kwayoyi ko granola don crunch, da kuma yayyafa yisti na Brewer don gina jiki.
Shrimp
Abincin ruwa yana da dadi kuma mai gina jiki, amma yawancin iri ba a bada shawara ga iyaye masu ciki saboda girman matakan mercury da sauran sunadarai. Kulluna, duk da haka, ana daukar su lafiya.
Shrimp ne mai kyau tushen asali mai gina jiki, selenium, da kuma bitamin D. Suna kuma mahimmanci - sauƙi don shirya da kuma hidima a stir-frys, pastas ko ma a kan kansu tare da wasu hadaddiyar giya.
Kawai kada ku ci shrimp raw. Ajiye sushi ko ceviche bayan an haifi jarirai.
Gwanda
Papaya ita ce 'ya'yan itace mai dadi mai ban sha'awa da kuma kyakkyawan zabi ga mahaifa masu juna biyu da ke bunkasa haɓakar haɓarsu.
Kwararren abu ne mai mahimmanci na asalin protezyytic, wanda zai taimakawa wajen yaduwar gina jiki. Har ila yau, kyakkyawan tushen bitamin C.
An san shi don amfani da kwayoyi, kuma ana bada shawara don rage cututtuka na safe!
Tabbatar wanke takarda - da dukan 'ya'yan itatuwa da kayan marmari - sosai kafin a shirya da kuma yin aiki don kauce wa cutar kwayan cuta.
Hummus
Hummus ne mai tsayi na Gabas ta Tsakiya wanda aka yi daga chickpeas (garbanzo wake), wani tushen samar da magungunan ba da dabba da fiber. Suna kuma da yawa a folic acid da manganese.
A kan kansu, ba abin sha'awa ba ne, amma idan aka shirya a matsayin mai tausayi, suna da ban mamaki!
Ka ji daɗin jin daɗi kamar tsoma da kayan abinci, gurasar pita ko ƙwararrun hatsin hatsi, yada shi a kan sandwiches a maimakon mayonnaise ko amfani da shi azaman salad.
Qwai
Wani abinci mai gina jiki mai girma, qwai ne mahimmancin ma'adinan choline, mai gina jiki da ake buƙata a yawancin lokacin daukar ciki don aikin kwakwalwa na al'ada da ƙwaƙwalwa.
Bincika qwai mai qarfin Omega-3, wadda ke inganta hangen nesa da kwakwalwa a cikin tayi. Ƙarin qwai yana da sauƙin shirya a hanyoyi masu yawa.
Ba kawai don karin kumallo ba ne! Gwain da aka dafa shi ne babban abun ciye-nama a kan kansu ko ƙara ƙwaiye ƙwai zuwa salads ko sandwiches.
Sandwich Sandwich
Yawancin kayan cin nama suna haɗuwa da hadarin listeriosis, kwayoyin cuta musamman cutarwa ga tayi. Idan kana zagaye da kai tsaye, la'akari da kaza a matsayin madadin gurasar.
Yana da tushen maɗaukaki mai gina jiki da kuma sauƙaƙan maye gurbin turkey a cikin sanwicin kafi so. Grill, poach ko broil chicken breast, sa'an nan kuma yanki thinly ga sandwiches. Ko a yanka shi da kyau don salatin kaza.
Yi amfani da gurasar hatsi da kuma ƙara nauyin kayan abinci zuwa ga sandwiches, irin su gwangwani mai sliced, yankakken seleri, alade-fure, ko launi mai duhu.
Alayyafo
Papaye zai zama alfahari! Mutumin jirgin ruwa wanda ya karu da karfi ta hanyar cin abinci ya bada shawarar bada shawarar kayan lambu na kayan lambu ga masu juna biyu.
Alayen furanni da sauran ganye masu launin leafy suna da nauyi tare da alli, allura acid, bitamin K, da baƙin ƙarfe. Har ila yau, mai arziki a bitamin C, fiber, carotenoids, lutein da bioflavonoids.
Yayinda yake da hanyar zabi na Paparoma - gwangwani - mai yiwuwa ba shine shiri mafi kyau ba, akwai hanyoyi masu yawa don cinye shi.
Fresh alayyafo yana sa salad. Ƙara ganye ganyayyaki zuwa sandwich ko sausa shi don fries ko taliya. Za a iya yin naman alade da zazzare a cikin casseroles ko zuga a cikin soups. Ku tafi kore ga jariran ku!
Cikakken Butter
Man shanu Peanut ya fi son yaro, amma ba daidai ba ne ga iyayensu ko dai. Gurasaccen hatsin gurasa tare da man shanu mai cin nama shine babban abun ciye-ciye ko karin kumallo.
Peanut man shanu yana ba da amfani mai gina jiki na thiamin, niacin, potassium, da zinc. Yawanci a cikin furotin da mahaifiyar buƙatar yawa yana buƙatar ƙarfe. Har ila yau, yana samar da tushen mai da lafiya, mai kyau fiye da man shanu ko margarine wanda ba shi da amfani mai gina jiki.