Mafi yawan abubuwan abinci suna buƙatar tsayayyen riko ga wasu, mai tsanani ga yanayi da yawa. Wannan yakan haifar da raguwa da mummunan yanayi saboda rashin iya cimma sakamakon da ake so da kuma rasa nauyi mai yawa. Amma akwai kuma rangwamen abinci, ko abinci ga malalaci akan ruwa, wanda ake ganin ceto a irin wannan yanayi.
Ka'idoji na asali
Abinci ya zama dole don aikin al'ada na jiki. Koyaya, yawan cin abinci ko cin abinci mara kyau yana haifar da wuce gona da iri. A irin wannan yanayi, don shawo kan karin fam, dole ne ku bi wasu ka'idodin abinci mai gina jiki. Abincin ga malalaci shima ya ƙunshi su. An ba da shawarar:
- Sha gilashin ruwa mai tsabta 2 sa'o'i 2 ko akalla minti ashirin kafin abinci. Amma ga kayan ciye-ciye masu sauƙi, kuna buƙatar sha gilashin ruwa. Yin biyayya da irin wannan tazara yana da mahimmanci, saboda a cikin wannan lokacin ne ake shayar da ruwa kuma jiki ya fara amfani da ajiyar mai.
- Kada ku wanke abincinku. Bayan cin abinci, dole ne ku daina shan ruwa na akalla sa'o'i 2. Wannan shi ne saboda ƙayyadaddun abubuwan narkewa, wato saurin motsi na abinci mai ƙarfi da ruwa, lokacin narkewar sa da lokacin sha na adadin kuzari.
Za a lura da canje-canje masu kyau daga kasancewa a kan abinci ga kasala idan kun sha ruwa a cikin ƙananan sips kuma a cikin wani hali a cikin guda ɗaya. Shi ne saboda gaskiyar cewa ruwa yana shiga ciki a cikin ƙananan yanki ne ya sa asarar nauyi ke faruwa. Idan ciki ya cika da ruwa mai yawa, kada ku yi tsammanin canje-canje masu kyau, kawai jin nauyi zai bayyana.
Shan gilashin ruwa awa daya kafin kwanciya barci yana rage haɗarin bugun jini sau da yawa.
Bangaskiya masu kyau da marasa kyau
Mata da yawa sun yi imanin cewa cin abinci ga masu kasala a gida ba shi da tasiri, tun da ya ƙunshi ruwan sha. Duk da haka, ruwa ne wanda ke shafar tafiyar matakai na rayuwa a cikin jiki, wato inganta su. Saboda wannan, tsarin tsufa yana raguwa. Ruwa yana ƙarfafa samar da ruwan 'ya'yan itace na ciki, sakamakon haka, shawar abinci yana inganta, kuma jiki yana karɓar matsakaicin adadin kuzari da makamashi. Don haka, abincin ruwa ga malalaci yana da fa'idodi masu zuwa:
- kiyaye ƙarfin aiki a babban matakin;
- yiwuwar amfani da mafi yawan kayan abinci;
- kiyaye cikakken aiki na tsarin narkewa;
- shan adadin abubuwan gina jiki da ake buƙata a cikin jiki;
- asarar nauyi na jiki.
An yi la'akari da rashin kyau cewa abincin ruwa ga rago yana buƙatar rage yawan gishiri, saboda yana hana cire ruwa daga jiki. Wannan yana haifar da bayyanar edema, da kuma tarin ruwa mai yawa a cikin jiki. A sakamakon haka, aikinsa ya rushe kuma akwai hadarin daɗaɗɗen cututtuka na yau da kullum. A irin waɗannan yanayi, yana iya zama dole a nemi taimakon likita da rubuta magunguna, gami da diuretics.
Ana shirya abinci
Don samun sakamako mafi kyau daga rage cin abinci, shirye-shiryen da ya dace ya zama dole. Dole ne jiki ya kasance a shirye don kalubale, saboda duk wani canji a cikin abinci mai gina jiki yana da damuwa a gare shi. Abincin mai sauƙi don asarar nauyi mai sauri ga malalaci ana ɗaukar shi mafi ƙarancin rauni, don haka shirya shi abu ne mai sauƙi.
Kwanaki 2-4 kafin shirin farawa na abinci don rago, ana bada shawarar tsaftace jiki ta hanyar amfani da ruwa mai yawa. Wannan zai taimaka cire abubuwa masu guba da sharar gida daga jiki. Wajibi ne a maye gurbin shayi na yau da kullum da kofi tare da kayan lambu na ganye, abincin ya kamata a wadatar da abinci tare da gurasar hatsi da kayan lambu mai sabo. Duk da cewa wannan shine mafi sauki abinci, an bada shawarar fara shan bitamin. A sakamakon haka, a kan rage cin abinci ga malalaci, za ka iya canza nauyi daga debe 5 kg a mako zuwa debe 12.
Abin da za a daina
Lokacin zabar abinci ga malalaci, kuna buƙatar ba da fifiko ga ruwan sha, kuma ku ƙi:
- abubuwan sha na carbonated;
- ruwan 'ya'yan itace;
- kofi;
- shayi mai dadi;
- kyafaffen nama;
- m nama;
- kayan burodi da kayan zaki;
- Semi-ƙare kayayyakin.
Dole ne a tuna cewa an hana shan ruwa yayin cin abinci ko wanke shi. Ko da kafin abun ciye-ciye, kuna buƙatar sha gilashin ruwa minti 20-30 kafin. Ta bin waɗannan ƙa'idodi masu sauƙi, za ku sami damar kawar da waɗannan ƙarin fam mai ban haushi.
Abin da aka ba da shawarar haɗawa a cikin menu na ku
Abincin yau da kullun lokacin da ake cin abinci ga malalaci yakamata ya ƙunshi abinci uku: karin kumallo, abincin rana da abincin dare. Kusan duk abinci an yarda. Idan kun ji yunwa, za ku iya shirya abun ciye-ciye don kanku, amma a cikin wannan yanayin kuna buƙatar tunawa da ƙa'idar asali - sha gilashin ruwa kafin yin haka. Wannan wajibi ne don kada a ci abinci. Ana bada shawara don wadatar da abinci tare da:
- nama maras kyau (kaza, naman sa);
- kifi;
- abincin teku;
- kayan lambu;
- 'ya'yan itatuwa;
- ganye;
- karamin adadin hatsi;
- kore shayi;
- ruwan ma'adinai.
Abincin nama da kayan lambu a kan raƙuman abinci sun fi cinyewa a dafa (steamed) ko gasa; ana ba da shawarar rage yawan mai. Idan kana shan wahalar shan ruwa, za ka iya ƙara ɗigon lemun tsami ko ruwan lemun tsami a ciki.
Bambanci tsakanin rage cin abinci da sauran dabarun asarar nauyi
Abincin ga masu kasala ya bambanta da sauran a cikin haka:
- An maye gurbin wani ɓangare na abinci da ruwa, wannan yana rage haɗarin tara yawan adadin mai. Kuna buƙatar shan ruwa mai tsabta, ba tare da gas ba, kafin kowane abinci. Don hana tabarbarewar hanji, ana bada shawarar yin wannan a cikin ƙananan sips, ba a cikin gulp ɗaya ba.
- An haramta shan ruwa a lokacin abinci da bayan abinci.
- Ya kamata a kiyaye yawan amfani da gishiri, saboda yana riƙe ruwa a cikin jiki kuma yana taimakawa wajen tara abubuwa masu guba da sharar gida.
- An yarda ku ci abincin da kuka saba.
- Tsawon lokacin abincin ga malalaci shine kawai makonni 2.
- Ba ya buƙatar ƙoƙari sosai.
Cikakken menu na abinci ga malalaci
Don samun sakamako mai kyau daga kasancewa a kan rage cin abinci da sauri, ana bada shawarar yin tunani ta hanyar abincin ku a gaba da kuma ƙayyade lokutan cin abinci. Cin 'ya'yan itatuwa da kayan marmari masu yawa zai taimaka maka rage nauyi da sauri.
Kimanin menu na abinci ga malalaci na kowace rana na iya yin kama da haka:
- 7: 40 - 2 gilashin ruwa;
- 8: 00 - karin kumallo na yau da kullum;
- 10: 00 - shayi ko kofi, ba a ba da shawarar ƙara kayan zaki ko pastries ba;
- 13: 40 - 2 gilashin ruwa;
- 14: 00 - abincin rana;
- 16: 00 - shayi, kofi ko wani abin sha;
- 17: 40 - 2 gilashin ruwa;
- 18: 00 - abincin dare;
- 20: 00 - amfani da kowane abin sha (shayi, kofi, kefir, ruwa).
Idan kun ji yunwa, an ba ku damar samun abun ciye-ciye tsakanin abinci, amma kuna buƙatar sha aƙalla gilashin ruwa minti 20 kafin. Bayan wannan, an hana ku sha na tsawon sa'o'i biyu. Bari mu ba ku misali na cikakken menu na abinci don rago don rasa nauyi; ya kamata ya ƙunshi jita-jita na abinci.
Litinin
Mafi kyawun zaɓi shine cin oatmeal tare da madara don karin kumallo; za ku iya ƙara guntun 'ya'yan itace marasa dadi ko berries a ciki. Abincin rana zai iya zama salatin kayan lambu da kuma dafaffen nama, zai fi dacewa da naman sa. Don abincin dare, nono kaza da kayan lambu mai tururi sun dace.
Talata
Breakfast - kwai omelet tare da madara da tumatir. Don abincin rana, salatin tumatir da kabeji da wani kifi mai tururi sun fi kyau. Don abincin dare - buckwheat porridge tare da turkey cutlet.
Laraba
Breakfast - gero porridge tare da zuma. Abincin rana zai ƙunshi miya na kayan lambu, kuma abincin dare zai ƙunshi ƙwai dafaffen 2 da kayan lambu.
Alhamis
Kyakkyawan zaɓi na karin kumallo akan abinci na ruwa ga rago zai zama cuku tare da 'ya'yan itace da aka kara, da kuma abincin rana - buckwheat porridge tare da nama da kayan lambu salatin. Don abincin dare, fillet kifi da kayan lambu da aka yayyafa sun dace.
Juma'a
Breakfast - oatmeal tare da zuma da guda 'ya'yan itace, abincin rana - stewed dankali da kokwamba da salatin tumatir, abincin dare - dafaffen wake tare da kifi da kayan lambu stew.
Asabar
Muesli ya fi dacewa don karin kumallo, koren borsch, yanki na kifi mai tururi, da gurasar bran don abincin rana. Abincin dare - miya kaza da kayan lambu.
Lahadi
Zai fi kyau fara karin kumallo tare da lu'u-lu'u sha'ir porridge; don abincin rana, naman turkey gasa, miya da kayan lambu sun dace. Abincin dare zai ƙunshi ƙwai dafaffen 2 da tumatir.
Menu na mako na iya zama daban-daban, duk ya dogara da abubuwan da ake so na mutumin da ya rasa nauyi.
Contraindications
Duk da cewa cin abinci don asarar nauyi mai sauri ga masu kasala ba su da wani mummunan tasiri a jiki, a wasu lokuta an haramta amfani da shi. Babban contraindications shine:
- cututtuka na tsarin zuciya;
- cututtuka na tsarin koda da urinary;
- rashin aikin hanta;
- cututtuka na tsarin narkewa;
- avitaminosis;
- cututtuka na kashi;
- rage matakin kariyar garkuwar jiki.
Abincin abinci tare da ruwa ba a ba da shawarar ga mata masu kasala waɗanda suke so su rasa nauyi a lokacin daukar ciki, da kuma lokacin shayarwa.
Kodayake rage cin abinci don asarar nauyi yana ɗaukar sauƙi, yana da kyau a tuntuɓi likita kafin ku manne shi. An bayyana wannan buƙatar ta gaskiyar cewa yana da contraindications, don haka akwai haɗarin rikitarwa.