Abin da ku da iyalinka ya kamata ku ci don kiyaye lafiyar ku lafiya
Ɗaya daga cikin hanyoyin mafi kyau don kasancewa da lafiya shi ne ta hanyar zabar kayan abinci da dama don inganta tsarin rigakafi. Cin abinci mai kyau, abinci mai cin gashin kai irin su 'ya'yan itatuwa da kayan marmari, hatsi, da kuma gina jiki mai gina jiki wani muhimmin abu ne na kula da lafiyar lafiyar jiki don taimakawa wajen kawar da kamuwa da cuta da rashin lafiya.
Duk da yake babu wani abinci shine harsashi na azurfa don tsarin aiki mai mahimmanci, a nan akwai wasu abinci mai girma wanda ya kamata ka hada da abincinka, musamman ma lokacin da kake zuwa cikin sanyi da mura.
Tafarnuwa
Dubban karatu sun nuna cewa tafarnuwa yana da kayan antibacterial da antiviral. An nuna shi don ƙarfafa samar da jini na jini, kuma zai iya aiki a matsayin jikin antioxidant.
Abokin kulawa da kulawa da kwarewar yara
Sanya yarnun tafarnuwa a cikin miya na naman kaza don taimakawa wajen karewa ko kuma taimaka wa bayyanar cututtuka da mura. Sanya wasu tafarnuwa a cikin salatin Girka da aka yi tare da kokwamba, tumatir, da cin cuku.
Namomin kaza
Naman kaza na iya kasancewa makami mai karfi a cikin kariya daga sanyi, mura, da sauran cututtuka. Nazarin kan dabbobi sun nuna cewa namomin kaza irin su shitake, maitake, da reishi suna da kwayoyin cutar antiviral, antibacterial, da kuma kwayoyin cutar.
Abubuwan Ta'idodin Kiyaye Mai Tafi
Yanka wasu namomin kaza da shitake kuma ka motsa su cikin wani miso soup.,
Abincin Brightly-Colored
Carotenoids irin su beta carotene suna da muhimmanci antioxidants cewa taimakawa a cikin tsarin rigakafi. Carotenoids suna cikin rawaya, kayan lambu da kore kayan lambu. Yana da mahimmanci don samun kayan lambu daban-daban na launi daban-daban saboda an yi tunanin irin nau'o'in carotenoids suyi aiki tare don ƙarfafa tsarin jiki na jiki.
"Launuka ne katin kira ga carotenoids," in ji Dr Katz. "Kuna son gwada fayil - sami nauyin launuka masu yawa kamar yadda zaka iya."
Kwayoyi
Wadannan sunadaran sunadarai na bitamin da ma'adanai suna da wadata a cikin antioxidants irin su bitamin E, omega 3 mai fatty acids, da zinc. Nazarin ya nuna hanyar haɗi tsakanin cin kwayoyi da kuma amfanin lafiyar jiki kamar ƙananan haɗarin cutar marasa lafiya.
Abubuwan Ta'idodin Kiyaye Mai Tafi
Ƙari wasu nau'o'in tsabtaccen man shanu a kan dukan burodi na alkama ko seleri ko apple don cin abinci mai cinyewar antioxidant.
Berries
Berries suna da arziki a bitamin C da bioflavonoids, phytochemicals da aka samo a cikin 'ya'yan itatuwa da kayan lambu wanda zai iya aiki a matsayin antioxidants kuma hana rauni ga kwayoyin.
Ɗaya daga cikin ɓangaren strawberries yana dauke da kimanin 100 MG na Vitamin C, wanda yake kusan kamar kofin kofin orange. Dark berries irin su blueberries ne musamman high a bioflavonoids. Don tsarin mafi kyau wanda zai iya inganta sakamako, ku ci tasa na gauraye da ganyayyaki maimakon iri ɗaya.
Abubuwan Ta'idodin Kiyaye Mai Tafi
Yi yummy Berry smoothie.
Kifi
Omega 3 fatty acid da wasu masu lafiya masu lafiya zasu taimaka wajen kara yawan kwayoyin jini. Hakanan suna iya taka muhimmiyar rawa wajen samar da mahaukaci waɗanda ke tsara rigakafi a cikin jiki kuma zasu taimaka kare jiki daga lalacewa daga karɓuwa ga cututtuka. "Magungunan mai Omega 3 ne masu rinjaye ne," inji Dokta Katz.
Ɗaya daga cikin abubuwa da za ku tuna lokacin zabar kifi: Mata masu ciki da yara ya kamata su guje wa manyan nau'o'in mercury kamar Sarki Mackerel, Tilefish, Shark, da Swordfish. Dubi Hukumar Tsaro ta Ma'aikatar Harkokin Kiwon Lafiya ta Amurka da Hukumar Cincin Abinci da Drug Administration na US game da mercury a cikin kifi.
"Yara, kamar manya, sun ragu a cikin omega 3," in ji Dr. Katz. Hanya mafi kyau don samun omega 3 fatty acid shine ta cin kifi mai kyau irin su tuna, kifi, da majaji. Wata ma'ana mai kyau shine kundin man fetur.
Sauran hanyoyin omega 3 fatty acid: Flax tsaba, flax man, da walnuts.
Abubuwan Ta'idodin Kiyaye Mai Tafi
Ƙara 'yan spoonfuls na man fetur ga mai arzikin antioxidant-rich berry smoothie ko yin yogurt parfait tare da sabo ne berries, granola, da kuma sprinkling na walnuts a saman.
Chocolate
Ga wasu labarai na farin ciki ga masoya-cakulan ko'ina: Cocoa yana da abinci mai ci gaba. "Cocoa yana da maganin antioxidant," in ji Dokta Katz. Idan dai kun ci gaba da sukari da kitsen mai zuwa, mafi kyawun koko, da koko foda za su iya taka muhimmiyar rawa a lafiyar lafiyar jiki. Nazarin ya nuna cewa amfani da koko na yau da kullum na iya rage cututtukan zuciya, taimakawa wajen tayar da kyawawan cholesterol, kuma yiwuwar sake lalacewar tasirin jini a mutanen da ke fama da ciwon sukari.
Abubuwan Ta'idodin Kiyaye Mai Tafi
Ka sami gwanin zafi mai cakulan da aka yi da koko foda, madara mai madara, da kuma bit of raw sugar.
Yogurt
Nazarin ya nuna cewa al'adu masu rai a yogurt irin su lactobacillus zasu iya kare ɓangaren hanji daga cutar cututtuka kuma ƙara ƙaruwa da cututtuka irin su kamuwa da cutar har ma da ciwon daji. Kuma al'adun da ke amfani da su a yogurt irin su lactobacillus acidophilus zasu iya taimaka wajen hana sanyi da sauran cututtuka.
Lokacin zabar yogurt, je zuwa Girkanci. Ɗaya daga cikinsu zai iya ƙunsar nauyin nau'i nau'in nau'i na gina jiki, wanda shine sau biyu zuwa sau uku adadin alkama, kuma yana da ƙananan a cikin sukari kuma an ɗora shi da alli.
Abubuwan Ta'idodin Kiyaye Mai Tafi
Cikali wasu yogurt a cikin wani kwano tare da berries da kuma bugun zuma a bisansa don yiwuwar tsarin rigakafi don inganta abun ciye-ciye ko yin yogurt parfait tare da sabo ne berries, granola da sprinkling kwayoyi a saman.
Persimmons
Bayyana lokaci mai kyau, waɗannan 'ya'yan itatuwa masu dadi suna nuna bayyanar su a lokacin sanyi da mura. Persimmons suna da girma a cikin bitamin A da C, waxanda suke da muhimmanci ga aikin rigakafi. Ɗaya daga cikin matsakaicin matsakaici ne na rabin rabin adadin da aka ba da shawarar yau da kullum na bitamin A, wadda aka nuna a taka muhimmiyar rawa a tsarin tsarin kwayoyin rigakafi.
Sauran manyan hanyoyin samar da bitamin A: Pumpkins, mai dadi dankali, butternut squash, alayyafo
Sauran sauran tushen tushen bitamin C: Strawberries, gwanda, kiwi, cantaloupe, lemu
Abubuwan Ta'idodin Kiyaye Mai Tafi
Yara suna son gabatarwa mai kyau. Yanke wasu persimmons, strawberries, da kiwi ko wasu 'ya'yan itace da shirya a kan wani farantin a cikin wani fun, nuna dadi.
Kaji, Gwangwani nama
Abincin da ke cikin furotin, irin su cin nama da kiwon kaji, suna da ƙananan zinc - wani ma'adinai wanda ya ƙaru samar da kwayoyin fararen jini da kuma T-cell, wanda ke fama da kamuwa da cuta.
Sauran manyan zinc: Gishiri, kwayoyi, hatsi mai hatsi, wake
Abubuwan Ta'idodin Kiyaye Mai Tafi
Sauke wasu kayan kaji na kayan kaji ko miyafan minestrone don cikewar zuciya na tsarin rigakafi-bunkasa antioxidants.