Sunethra (mai shekaru 38) ta zo asibiti na a safiyar Talata da ta gabata tana jin gajiya da kasala. Ita malamar makaranta ce.
"Dr. Priya, duk da cewa ina barci na tsawon awanni 8 da dare, ina tashi da safe ba tare da kuzari ba. Ina jin gajiya sosai. Yawanci ina cin wani abu kamar jam ko burodi da burodi da safe kuma ina shan kofi ɗaya na shayi da cokali 3 na sukari. Amma da ƙarfe 12 na rana, jikina ya gaji gaba ɗaya," Sunethra ta gabatar da matsalarta.
Na yi mata bayani a hankali, "Sunethra, matsalarki tana cikin abincin karin kumallo. Carbohydrates masu kyau da kike ci da safe, kamar sukari da farin burodi, suna sa matakan sukari na jini su ƙaru sannan su sake raguwa da sauri (Sugar Crash). Wannan shine babban dalilin da yasa kike jin gajiya da safe. Jikinmu kamar babban injine ne. Yana buƙatar a ƙara masa kuzari da mafi kyawun mai a farkon rana. A yau, bari mu yi magana game da yadda za a ƙirƙiri abinci mai kyau wanda zai taimaka miki ki kasance mai ƙarfi a duk tsawon yini."
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🚨 Ja Tutocin da ke buƙatar kulawar likita nan take
Ko da yake gajiya da rashin kuzari na iya faruwa ne saboda abinci mai gina jiki, idan kun fuskanci waɗannan alamun, ya kamata ku nemi taimakon likita nan take domin suna iya zama alamun wata cuta mai tsanani (misali, rashin jini, matsalolin thyroid, ko ciwon suga):
- Gajiya mai tsanani (matsanancin gajiya) wanda ke ci gaba da kasancewa na tsawon makonni da dama duk da isasshen hutu da barci.
- Rage nauyi cikin sauri ba tare da ƙoƙari ba.
- Kumburi a gaban wuya (Goitre) ko rashin iya jure sanyi/zafi mai tsanani.
- Jin ƙishirwa mai yawa akai-akai, yawan yin fitsari, da kuma rashin gani sosai.
- Matsanancin wahalar numfashi da kuma matse ƙirji ko da a lokacin da ake yin ƙananan ayyuka.
Abinci guda 3 masu cutarwa waɗanda ke cutar da jikinmu
Mutane da yawa, da fatan adana lokaci da safe, sun saba da cin waɗannan abincin da ke da matuƙar illa ga jiki:
1. Abincin da aka Sarrafa: Tsire-tsire, abincin da aka shirya, da kayayyakin burodi suna ɗauke da dandanon roba da abubuwan kiyayewa masu cutarwa, kuma ƙimar abincinsu ba ta da yawa.
2. Abubuwan Sha Masu Sukari: Ruwan 'ya'yan itace na wucin gadi, abubuwan sha masu dauke da carbonated, da shayi/kofi mai sukari na iya haifar da karuwar nauyi da kuma karuwar hadarin kamuwa da ciwon suga.
3. Fat ɗin Trans: Fat ɗin Trans da ake samu a cikin abinci mai sauri da aka soya na iya toshe hanyoyin jini da kuma haifar da bugun zuciya.
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Check Availability →Yadda ake shirya karin kumallo don ci gaba da samun kuzari a duk tsawon yini
Abinci mai kyau shine abincin da ke ɗauke da waɗannan abubuwan gina jiki a daidai gwargwado:
- Carbohydrates - 45-65%):Yana ba jiki kuzari don aikin yau da kullun. Maimakon shinkafa fari da burodi fari, zaɓi carbohydrates masu rikitarwa kamar shinkafa launin ruwan kasa, buckwheat, da oat.
- Sunadaran (Proteins - 10-35%): Yana da mahimmanci ga ci gaban tsoka da garkuwar jiki. A haɗa ƙwai, kifi, lentil, wake, ko wake kore a cikin abincin karin kumallo.
- Kitse mai lafiya (Kitse - 20-35%): Yana taimakawa wajen aikin kwakwalwa da kuma samar da sinadarin hormones. Ana iya samun kitse mai kyau daga abinci kamar avocado, man zaitun, tsaban ridi, da gyada.
- Fiber, Bitamin, da Ma'adanai: ' Ya'yan itatuwa da kayan lambu masu sabo suna taimakawa wajen daidaita metabolism na jiki yadda ya kamata.
Muhimman abubuwan da ke cikin daidaitaccen abincin yau da kullun (jagorar NHS)
| Nau'in abinci | Shawarar amfani da yau da kullun | Manyan fa'idodin lafiya |
|---|---|---|
| 'Ya'yan itatuwa da kayan lambu | Akalla rabo 5 a rana (5-a rana) | Yana da wadataccen bitamin C, potassium, da antioxidants, yana kare shi daga cututtuka. |
| Hatsin Bran | Kimanin 1/3 na jimlar abincin | Yana da wadataccen sinadarin fiber, wanda ke kare hanji; yana fitar da kuzari a hankali a duk tsawon yini. |
| Madara da kayayyakin madara | A cikin adadi mai iyaka (ƙarancin mai) | Yana ƙarfafa ƙashi domin yana da wadataccen sinadarin calcium da bitamin D. |
| Ruwa mai tsabta | Lita 2.5 - 3 a rana (kofuna 8-10) | Yana hana bushewar jiki kuma yana daidaita aikin kwakwalwa da zafin jiki. |
Abubuwan da za a yi & waɗanda ba za a yi ba
| ✔️ Abubuwan da za a yi (Ayyuka) | ❌ Abubuwan da ba a so |
|---|---|
| Sha kofi ɗaya na ruwa mai tsafta da zarar ka tashi da safe domin ya wartsake jikinka. | Kada ka sha abin sha na makamashin wucin gadi domin ya kasance mai kuzari a duk tsawon yini. |
| Shirya kuma shirya kayan lambu da hatsi da kuke buƙata don duk mako a gaba a ƙarshen mako (Shirye-shiryen Abinci). | Kada ka taɓa barin karin kumallo. Shi ne mafi mahimmancin abin da ke shafar ayyukanka na yau. |
| Idan ka sha shayi ko kofi, ka sha akalla awa daya bayan cin abinci mai yawa (don guje wa tsoma baki ga shan sinadarin iron). | A guji cin abinci mai mai, mai yaji, ko abinci mai yawa da daddare. Wannan zai iya sa ka ji rashin jin daɗi da kuma jinkirin cin abinci washegari. |
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