Ja, shunayya, kore, rawaya, ruwan hoda, fari - abinci mai kyau mai launuka iri-iri

Safiya mai daɗi ce ta Talata, rana tana haskakawa. Ƙanshin shayi mai zafi da aka yi da safe ya cika ɗakin asibiti na, yana ba ni jin daɗi sosai. Yayin da na duba jerin marasa lafiya na yau da kullun, na ga sunan Nimali. Nimali uwar gida ce wacce koyaushe ke kula da lafiya da abinci mai gina jiki na iyalinta kuma sau da yawa tana zuwa wurina don neman shawara.

Nimali ta shigo asibitin da murmushinta na yau da kullun, amma akwai alamun damuwa a idanunta. Ta zauna a kujera a gabana, ƙaramin littafin rubutunta a hannunta.

"Ina kwana, Doctor Priya," ta ce a hankali. "Ina ƙoƙarin da zan iya don ciyar da iyalinmu abinci mai gina jiki a waɗannan kwanakin. Amma ba abu ne mai sauƙi ba, Doctor. Yara suna tunanin kowane irin abinci yana da ban sha'awa. Ni ma na gaji da dafa abinci iri ɗaya kowace rana."

Na yi murmushi na kwantar mata da hankali na ce, "Nimali, wannan matsala ce da iyaye da yawa ke fuskanta, ba ke kaɗai ba. Amma abinci mai kyau ba yana nufin abinci mai gundura ba. Za mu iya yin abinci mai launi, mai daɗi, kuma mai kyau mu kuma ƙarfafa yara su ci su. A yau, za mu yi magana game da yadda ake shirya abincin bakan gizo (Eat the Rainbow) cike da launukan bakan gizo."

Me yasa cin abinci mai kyau yake da muhimmanci a gare mu?

Cin abinci mai kyau ba wai kawai yana kare kanmu daga cututtuka ba ne. Yana samar wa jikinmu da ainihin kuzarin da suke buƙata a kullum. Abinci mai kyau yana ƙara mana kuzari, fahimtar hankali, da kuma lafiyar kwakwalwa a duk tsawon yini.

"Nimali, ka tuna. Cin abinci mai kyau ba wai yana nufin yunwar da kanka ta hanyar takaita abinci ba ne. Kawai dai yana nufin zabar abinci mai daɗi da gina jiki wanda ya dace da jikinmu," na yi bayani.

Raka'o'i biyar na 'ya'yan itatuwa da kayan lambu a rana (5 a rana)

Hukumar Lafiya ta Duniya (WHO) da kwararrun likitoci sun ba da shawarar mu haɗa aƙalla rabon 'ya'yan itatuwa da kayan lambu guda 5 (kimanin gram 400) a cikin abincinmu kowace rana don samun rayuwa mai kyau.

Idanun Nimali suka yi jajircewa cikin mamaki sannan ta tambaya. "Sau biyar? Wannan ya yi kama da abu mai yawa, ko ba haka ba, Likita?"

"Zai iya zama haka a kallon farko, amma yana da sauƙi idan muka tsara shi," na ce. Zare, bitamin, da antioxidants da ke cikin 'ya'yan itatuwa da kayan lambu suna taimakawa wajen lalata ƙwayoyin cuta masu guba a jiki waɗanda ke haifar da cututtuka na yau da kullun.

Ga wasu hanyoyi masu sauƙi don kammala rabon abinci guda 5 a kowace rana:

• 'Ya'yan itace don karin kumallo: Ƙara ayaba, gwanda, ko guava a cikin karin kumallo.
• Abincin Da Ya Kamata a Ci: Maimakon shan abubuwan sha masu sukari ko biskit da rana ko da yamma, a ci yanka kokwamba, abarba, ko gwanda.
• Babban abinci: A ƙara ganyen kore kamar gotu kola, kankung, ko salatin kayan lambu sabo a abincin rana.
• Ka rarraba abincinka: Maimakon kayan lambu ɗaya kawai, ka shirya nau'ikan kayan lambu da dama, kamar wake da karas, tare da lentil, a lokacin cin abinci.

🌈 Launin bakan gizo da fa'idodinsa (Ku ci bakan gizo)

Launuka daban-daban na abincin da muke ci suna nuna nau'ikan sinadarai daban-daban da suke ƙunshe da su (Phytonnutrients):

1. Shuɗi da Shuɗi

• Abinci: eggplant mai launin shuɗi, wake mai launin shuɗi, jamun, inabi mai launin shuɗi, blueberries.
• Halaye: Yana inganta ƙwaƙwalwar kwakwalwa, yana hana kamuwa da cututtukan fitsari, kuma yana rage haɗarin kamuwa da cututtukan zuciya da ciwon daji.

2. Kore

• Abinci: Gotu Kola, alayyafo, bok choy, bok choy, wake, broccoli.
• Halaye: Yana inganta gani, yana ƙarfafa ƙashi da haƙora, kuma yana ƙarfafa garkuwar jiki daga cututtuka.

3. Fari

• Abinci: Albasa fari, albasa ja, gourd mai ɗaci, kohlrabi, ayaba, namomin kaza, radish.
• Halaye: Yana sarrafa mummunan matakin cholesterol a cikin jini, yana inganta aikin zuciya, kuma yana taimakawa wajen sarrafa hawan jini.

4. Ja

• Abinci: Tumatir, kankana, jajayen apples, strawberries.
• Amfani: Yana kare lafiyar fata, yana inganta lafiyar zuciya, kuma yana hana asarar tunawa.

5. Rawaya da Lemu

• Abinci: Karas, kabewa, dankali mai launin rawaya, mangwaro, gwanda, lemu, abarba.
• Halaye: Mai wadataccen bitamin A, yana hana makanta da dare, yana haskaka fata, kuma yana taimakawa wajen gyara ƙwayoyin jiki.

🚨 Alamun cututtuka da ka iya tasowa sakamakon cin abinci mara kyau na dogon lokaci

Rashin ingantaccen abinci mai gina jiki da kuma yawan cin abincin roba na iya haifar da waɗannan munanan yanayi na lafiya a cikin dogon lokaci:

• Kiba: Ƙara yawan nauyin jiki saboda yawan kalori da abinci mai sukari.
• Ciwon suga na nau'i na 2: Rashin aikin insulin a jiki saboda rashin cin abinci mai kyau da kuma rashin motsa jiki.
• Hanta mai kitse mara giya (NASH): Matsalar hanta sakamakon yawan taruwar kitse a hanta saboda rashin cin abinci mai kyau, koda kuwa babu shan barasa.
• Ciwon zuciya da hawan jini: Toshewar jijiyoyin jini saboda yawan kitse da gishiri masu cutarwa a jiki.

Karatun Lakabin Abinci

Nimali, idan muka shiga cikin dabi'ar karanta lakabin da ke kan abincin da aka shirya da muka saya daga shago, za mu iya yin zaɓi mai kyau:

1. Girman Abincin da Za a Yi: Da farko, a duba ko bayanin abinci mai gina jiki da ke cikin kunshin ya shafi dukkan kunshin ko kuma na hidima ɗaya.
2. Kalori: Duba adadin kalori da jikinka ke samu daga abinci ɗaya.
3.Abubuwan da ke cikin kitse:

• Ƙananan Kitse: Ya kamata a sami gram 3 ko ƙasa da haka a cikin gram 100.
• Mai Yawan Kitse: A guji amfani da shi idan ya ƙunshi fiye da gram 17.5 a kowace gram 100.

4. Matakan Sodium: Shan fiye da milligrams 2000 na sodium a kowace rana yana da illa ga jiki. Zaɓi samfuran da ke ɗauke da sinadarin sodium ƙasa da gram 0.3 a kowace gram 100 a kan lakabin.
5. Ƙara Sukari: Zaɓi samfuran da ke da ƙarancin adadin sukari da aka ƙara, domin wannan shine mafi cutarwa ga jiki.

Abubuwan da za a yi & waɗanda ba za a yi ba

Majiyoyin kimiyya (Nassoshi)

• 📚 5 A Rana - NHS
• 📚 Ya Kamata Mu 'Cin Bakan Gizo'? Sharhin Lamba Kan Tasirin Lafiyar Alamun Launi Masu Dadi a Cikin 'Ya'yan Itace Da Kayan Lambu - PMC