Lokacin da yanayin zafi ya faɗi kuma kwanaki suka yi guntu, jiki yana jin an ja: faɗuwar rana yana raguwa kuma, tare da shi, samar da bitamin D, da kashe kuzari don kasancewa da dumin yanayi. A wannan yanayin, rage cin abinci abinci na yanayi cike da bitamin da ma'adanai yana haifar da bambanci: yana ƙarfafa kariya, yana taimakawa wajen kula da makamashi kuma yana kula da yanayin ku.
Ba wai kawai jefa 'ya'yan itacen citrus ba ne: akwai nau'in kayan lambu masu yawa na hunturu, legumes, goro, kayan kiwo, kifin mai, da tubers waɗanda, haɗe da broths, miya, da stews na gida, suna ba da sauƙin cin abinci mai kyau da daidaito. Zaɓin kayan masarufi na lokaci-lokaci yana ba da garantin sabo, kyakkyawan dandano, da ƙari, Yana wakiltar ƙari a cikin dorewa da tanadi.
Me yasa ake ba da fifiko ga bitamin da abinci na yanayi a cikin hunturu
A cikin watanni masu sanyi, jiki yana buƙatar wadataccen abinci na bitamin A, B6, B9, B12, C, D da E, da ma'adanai kamar su. selenium, zinc da baƙin ƙarfe, don kula da tsarin rigakafi lafiya. Wadannan bitamin da ma'adanai suna da hannu a cikin kariya daga cututtuka, samar da makamashi, samar da nama, da kula da fata, ƙasusuwa, da mucous membranes.
Zaɓin kayan masarufi na zamani babban ra'ayi ne: yawanci ana girbe su a kololuwar su kuma suna ƙunshe da ƙarin abubuwan gina jiki, suna isa kan teburin, kuma suna riƙe da ɗanɗanon su. Har ila yau, suna amfana da tattalin arzikin cikin gida, suna rage farashin sufuri da na'urorin sanyi na masana'antu, kuma suna da tsada sosai saboda yawan wadata, wanda ke fassara zuwa Ingantacciyar darajar sinadirai, ƙarin dandano da ƙaramin sawun carbon.
A cikin hunturu, muna sha'awar stews, broths, creams, da casseroles. An shirya su yadda ya kamata, sun dace don ƙara kayan lambu, legumes, da furotin masu inganci, yayin da suke haɓaka hydration. Yana da kyau a tuna cewa bitamin C shine m ga zafi da haske, don haka hada da sabbin 'ya'yan itace, salads ko kayan lambu maras dafawa kullum yana taimakawa wajen kiyaye shi.
Yanayin sanyi da ƙananan sa'o'i na hasken rana suna ƙarfafa mu mu ciyar da lokaci mai yawa a gida kuma mu ba da jaraba ga caloric. Kula da bambance-bambancen abinci, satiating, da wadataccen abinci mai gina jiki, amfani kayan yaji kamar kirfa, cloves, cumin ko turmeric Don dumi da sha infusions (rooibos, ginger, chamomile) yana taimakawa wajen magance sanyi ba tare da ƙara yawan adadin kuzari ba.
Idan kun damu da nauyin ku, gwada broths kayan lambu, kayan lambu mai tsami, legumes sau 2 zuwa 3 a mako, da kayan lambu mai yawa. Duk wannan yana taimakawa wajen kiyaye daidaiton lafiya. makamashi, koshi da sarrafa ci, yayin da ake kula da kariya.
Mabuɗin abinci da yadda ake haɗa su
Leafy da cruciferous kayan lambu: hunturu tushe kore
Leks da turnips wani nau'in hunturu ne: suna narkewa, suna ba da bitamin C (leek), bitamin A da fiber (turnip) kuma suna da yawa a cikin miya, creams da stews. Sun dace da haske da dadi cokali jita-jita.
Tushen da tubers: makamashi mai dorewa
Karas, dankali kuma dankali mai dadi yana samar da hadaddun carbohydrates, fiber, da micronutrients. Karas sun shahara da beta-carotene (provitamin A), wanda ke taimakawa wajen kula da hangen nesa, fata, da mucosa; dankali mai dadi da dankali suna ba da potassium da ƙarfi mai ƙarfi don rayuwar yau da kullun. Beta-carotene yana aiki azaman mai antioxidant mai kariya ga zuciya da arteries.
Gwada gasasshen ganyen ganye, sandunan dankalin turawa mai kauri, da dankali a cikin stews na legume don ƙarin natsuwa da gamsuwa. Madadin dafa abinci don bambanta dandano da haɓaka karbuwa a yara da manya.
Citrus da sauran 'ya'yan itatuwa na hunturu: tsaro da antioxidants
Lemu, tangerines, lemo, da 'ya'yan inabi sune amintaccen tushen bitamin C, wanda shine mabuɗin amsawar rigakafi da haɓakar collagen. Sauran 'ya'yan itatuwa na yanayi, kamar kiwi, apple, pear da rumman ƙara fiber, antioxidants da ruwa, wanda kuma yana ƙidaya don hydration. Ciki har da dukan 'ya'yan itace yana adana fiber kuma yana taimakawa sha na shuka baƙin ƙarfe.
Kar a manta strawberries (idan akwai), mango, ko rumman don bambanta bayanin martabar antioxidant. Haɗuwa da su tare da yogurt na halitta ko kefir yana sa don gamsarwa da abinci mai gina jiki sosai. gut-friendly.
Legumes: furotin kayan lambu da bitamin B
Lentils, chickpeas, wake, da peas sun ƙunshi babban abun ciki na bitamin B (B2, B3, B6, B9), da kuma A, E, da C zuwa ƙaramin adadin, da ma'adanai irin su baƙin ƙarfe, zinc, magnesium, potassium, da calcium. Ba su da tsada, masu yawa, kuma suna cika sosai. Ku ci su sau 2 zuwa 3 a mako. stews, salati mai dumi ko kirim, hada su da kayan lambu da dukan hatsi don cika amino acid.
Dabarar: ƙara barkono kararrawa ko matsi na 'ya'yan itacen citrus a ƙarshe don haɓaka bitamin C da haɓaka ƙwayar ƙarfe. Idan kuma sunyi nauyi sai a gwada dafa su da ganyen cumin ko bay sai a rinka kurkure su da kyau idan ana gwangwani don rage yawan sukarin. fermentable oligosaccharides.
Kwayoyi da tsaba: mai kyau mai da bitamin E
Almonds, walnuts, da hazelnuts suna ba da kitsen lafiyan zuciya, furotin kayan lambu, fiber, ma'adanai, da bitamin E, mai ƙarfi antioxidant wanda ke tallafawa garkuwar rigakafi da lafiyar fata. Almonds sananne ne don abun ciki na calcium, alfari yayin rage yawan kiwo. Ba da fifikon sigar lafiya. danye, ba tare da gishiri ko sukari ba kuma sarrafa rabo (hantsi).
A cikin ɗakin dafa abinci, suna da yawa: yankakken cikin salads, kirim na kayan lambu, kifi miya, ko kuma azaman yogurt topping. Hakanan iri (sesame, kabewa, flax) suna samar da ma'adanai kuma, a cikin yanayin flax da chia, alpha-linolenic acid (omega-3 na tushen shuka) tare da m anti-mai kumburi sakamako.
Ingatattun sunadaran: kifi mai mai, qwai da nama maras kyau
A cikin hunturu, lokacin da rana ta ragu, yana da kyau a tabbatar da cin bitamin D ta hanyar kifi mai mai: salmon, tuna, sardines, ko mackerel. Har ila yau, suna samar da omega-3 fatty acid, wanda ke da amfani ga lafiyar zuciya. Qwai suna samar da sunadaran sunadarai masu darajar halitta da ƙananan adadin bitamin D, yayin da nama mai laushi da kaji suna samar da bitamin B1, B6, da B12, da ma'adanai irin su baƙin ƙarfe, zinc, da sauransu. selenium mai mahimmanci don rigakafi.
Haɗa kifin shuɗi sau 2-3 a mako kuma a canza tare da farin kifi, misali da code girke-girke, qwai, da nama maras kyau. Idan kai mai cin ganyayyaki ne, duba ƙarin B12 ɗinka tare da ƙwararren kiwon lafiya. legumes da waken waken da ba a sarrafa su ba.
Abubuwan kiwo masu fermented da bitamin D
Yogurt da kefir suna ba da gudummawa ga lafiyayyen microbiota godiya ga probiotics, waɗanda ke da alaƙa da ingantaccen amsawar rigakafi. A lokacin lokutan ƙananan haske, madara mai ƙarfi da bitamin D Suna taimakawa buƙatun buƙatun lokacin da aka iyakance faɗuwar rana.
Zaɓi nau'ikan halitta, marasa sukari kuma haɗa su da 'ya'yan itace da goro. Idan ba ku cinye kayan kiwo ba, yi la'akari da wadataccen abin sha na tushen shuka kuma daidaita abincin ku na calcium, iodine, da bitamin D tare da shawarwarin kwararru. kauce wa kasawa.
Alliums tare da hali: albasa, tafarnuwa da leek
Alliaceous kayan lambu (albasa, tafarnuwa, leek) sun ƙunshi mahadi sulfur tare da maganin antiseptik da mucolytic effects. Su ne madaidaicin sashi a cikin broths da stews kuma suna da alaƙa da fa'idodin zuciya da jijiyoyin jini. Danyen tafarnuwa yafi karfi, amma dafaffen tafarnuwa shima yana taimakawa. Ajiye shi a wuri mai sanyi, da iska mai kyau (ba a cikin firiji ba) kuma, idan kun ga ba zai iya narkewa ba, cire tafarnuwa. kwayoyin hakori.
Albasa yana samar da bitamin C da flavonoids; idan aka dafa su, sai su zama masu zaƙi da sauƙin narkewa. Dabarar gida don mura shine a bar rabin yankakken albasa a cikin daki don sauƙaƙe numfashin dare a cikin yara. A cikin dafa abinci, yana aiki da kyau a cikin soya-soya, broths, da stews. legumes da kayan lambu creams.
Artichoke: tsarkakewa da kuma m
Artichoke shine classic hunturu. Cynarin da sterols suna da alaƙa da goyon bayan narkewar abinci da bayanin martabar lipid, yayin da suke samar da fiber da ma'adanai. Gasa ko microwaved (minti 8-10 a sama), tare da ɗigon man zaitun da gishiri, mai sauƙi ne kuma mai ban mamaki. Har ila yau yana tafiya da ban mamaki a cikin kirim tare da leek da dankalin turawa don nau'i mai yawa. taushi da ta'aziyya.
Sauran kayan lambu masu amfani: zucchini, barkono da kokwamba
Zucchini yana samar da bitamin C da A; barkono mai kararrawa sananne ne saboda yawan bitamin C da abun ciki na bitamin B6; kuma cucumbers suna samar da bitamin C da K tare da yawan adadin ruwa. Yi amfani da su a cikin soya-soups, miya, salads mai dumi, ko danye lokacin da kake neman adana su. matsakaicin bitamin C.
Hot hydration da kayan yaji tare da tasirin zafi
Ko da kun ji ƙarancin ƙishirwa, ya kamata ku sha a cikin hunturu: ruwa, broths na gida, da infusions duk zabi ne mai kyau. Makasudin shine a ci gaba da shayar da ƙwayoyin mucous don mafi kyawun kare tsarin numfashi. Kayan yaji kamar kirfa, cloves, cumin, turmeric, ko ginger suna ƙara ɗanɗano da wannan jin daɗi. dumi sosai godiya ba tare da ƙara sukari ko mai ba.
Kari akan lokaci, tare da kai
A wasu yanayi, ana iya yin la'akari da kari tare da bitamin C, zinc, ko selenium, koyaushe a ƙarƙashin hukuncin ƙwararru, idan abincin bai cika buƙatun ba. Babban fifiko shine abinci na gaske: kari baya maye gurbin abinci iri-iri kuma, a zahiri, aikin su shine tallafi na wucin gadi da na keɓaɓɓen.
Bitamin da bai kamata a rasa ba
Vitamin A: Yana kare shinge daga wasu abubuwan waje kuma yana tallafawa aikin koda, zuciya, da huhu. Ana samunsa a cikin karas, alayyahu, da dankali mai daɗi (beta-carotene waɗanda jiki ke jujjuya su zuwa bitamin A).
Rukuni na B (B6, B9, B12): Mahimmanci ga makamashi da rigakafi. Folic acid (B9) yana taimakawa ƙirƙirar sabbin ƙwayoyin cuta, kuma rashi na iya raunana kariya. Tushen: kayan lambu masu ganye, beets, legumes; B12, a cikin abincin dabbobi ko kari a cikin abincin ganyayyaki.
Vitamin C: Maɓallin antioxidant da protagonist a cikin haɗin gwiwar collagen don kasusuwa da haɗin gwiwa; yana taimakawa yaki da mura. 'Ya'yan itãcen marmari, kiwi, barkono, da alayyafo sune kyakkyawan tushe. Ka tuna cewa yana da rauni don zafi kuma ya kamata a cinye shi sabobin rabo kullum.
Vitamin D: Tare da ƙarancin rana, dole ne ku nemi ta akan tebur. Mahimmanci ga rigakafi da lafiyar kashi. Salmon, tuna, sardines, qwai, da kayan kiwo masu ƙarfi ne abokan haɗin gwiwa don kiyaye isassun matakan a cikin hunturu.
Vitamin E: antioxidant wanda kuma ke da alaƙa da ƙananan cututtukan cututtuka. Kwayoyi da dukan hatsi sune mafi kyawun tushe don tabbatar da a gudunmawa ta dindindin.
Ma'adanai da ke haifar da bambanci
Selenium: Yana tsoma baki a cikin kariya da antioxidants. Kuna iya samunsa a cikin kifi, abincin teku, nama, ƙwai, kayan lambu, da hatsi.
tutiya: Muhimmanci ga aikin rigakafi. Ana samunsa a cikin naman sa, naman alade, rago, goro, da legumes. Da amfani lokacin da cututtukan numfashi suka karu.
Iron: mabuɗin don jigilar iskar oxygen da guje wa gajiya. Yana ba da jan nama, kwai, legumes, goro, da alayyahu. Hada shi da bitamin C (barkono, lemu) zuwa inganta sha.
Yadda ake tsara abincinku don hunturu
Abincin karin kumallo tare da niyya: oatmeal mai zafi tare da 'ya'yan itace na lokaci-lokaci da goro, ko yogurt tare da kiwi da rumman. Tsakar safiya, tangerine da ɗimbin almond. Manufar ita ce fara ranar da furotin, fiber da bitamin.
Ta'aziyya duk da haka abinci mai sauƙi: miya na gida, broths, da kayan lambu masu tsami; legumes sws tare da kayan lambu da yawa; gasa bluefish tare da salatin. Guji abincin da aka sarrafa sosai kuma zaɓi dafa abinci mai sauƙi tare da abubuwan da ake iya ganewa.
Abun ciye-ciye na aiki: yogurt/kefir tare da berries, koren smoothie tare da alayyafo, apple, da lemo, ko karas da sandunan kokwamba tare da hummus. Waɗannan su ne abubuwan ciye-ciye waɗanda ke ciyarwa ba tare da yaɗa sukarin jini ba kuma suna taimakawa ci gaba da ci.
Shirya menu na mako-mako, siyayya don abubuwan yanayi, kuma dafa cikin batches don samun tushe (broths, dafaffen legumes, gasasshen kayan lambu) da adana lokaci. Lokaci-lokaci ruwan 'ya'yan itace na halitta (orange da rumman, alal misali) na iya zama babban ƙari, amma koyaushe suna ba da fifiko. dukan 'ya'yan itace tare da fiber.
Sauƙaƙan girke-girke masu daɗi
Miyan kabewa tare da Ginger
Masu cin abinci: 4 | Lokaci: 30 minti
- 500 g kabewa
- 1 cebolla
- 1/2 teaspoon ginger ƙasa
- 1/2 lita na kayan lambu broth
- Man zaitun na karin budurwa
- Salt da barkono
Sai ki soya albasa a cikin mai kadan, ki zuba ginger, a kwaba yankakken kabewa, sai a rufe da romon. Cook har sai da taushi, gauraye finely, da kuma kakar da gishiri da barkono. Don bambancin, duba girke-girke. kirim mai kabewa tare da gingerKu bauta wa zafi sosai don a tasirin zafi nan da nan.
Creamy alayyafo risotto
Masu cin abinci: 2 | Lokaci: 40 minti
- 400 g na alayyafo
- 1 cebolla
- 150 g na Arborio shinkafa
- 1 l kayan lambu
- Man zaitun na karin budurwa
- Salt da barkono
- Parmesan cuku dandana
Sai ki soya yankakken albasa akan wuta kadan, sai ki soya alayyahu a taqaice, sai ki zuba shinkafa, da soya. A hankali ƙara broth mai zafi, yana motsawa akai-akai, har sai shinkafa yana da taushi kuma yana da nau'i mai laushi. Kammala da cakulan Parmesan da matsi na lemun tsami. raya dadin dandano.
Gasa sandar dankalin turawa
Masu cin abinci: 2 | Lokaci: 40 minti
- 200 g dankalin turawa
- Provencal ganye
- Garin tafarnuwa
- Man zaitun na karin budurwa
- Salt da barkono
Yanke dankalin turawa a cikin sanduna, haɗuwa da mai, tafarnuwa, da ganye, yayyafa da gishiri da barkono, sannan a gasa tsawon minti 20-25 a 200 ° C, har sai gefuna sun zama launin ruwan zinari. Za su kasance masu kintsattse a waje da taushi a ciki, cikakke a matsayin kayan zaki. kayan ado na bitamin.
Manyan abokan hunturu 10 don tsaron ku
1) Albasa, tafarnuwa da lek: mucolytic da maganin antiseptik Properties, da amfani a kan germs. Dabarar da aka yi a gida: rabin albasa da aka yanka gunduwa-gunduwa a cikin daki na iya taimaka wa yara su shaƙa sosai yayin barci idan suna da mura.
2) Karas: Mawadaci a cikin beta-carotene, wanda jiki ya canza zuwa bitamin A don kiyaye membranes na mucous a cikin tsari mai kyau da kuma rage haɗarin cututtuka na numfashi.
3) Chard, alayyafo, endives, borage: Babban tushen fiber, folate, da bitamin C, alayyafo kuma yana ba da zinc, amintaccen tsarin rigakafi.
4) Broccoli: Ya bambanta da abun ciki na bitamin C; ƙara shi cikin matsakaici yayin dafa abinci don adana abun ciki na bitamin.
5) Kiwi, lemun tsami, mandarin, orange da innabi: bitamin C da antioxidants; suna kuma inganta shayar da ƙarfe na tushen shuka.
6) Royal jelly: Ya ƙunshi bitamin A, B, C, da E, da ma'adanai. Tuntuɓi likitan ku na yara ko ƙwararrun kiwon lafiya kafin bayar da shi ga yara ko amfani da shi akai-akai.
7) Abincin kiwo (yogurt, kefir): Probiotics suna tallafawa rigakafi da lafiyar hanji a lokacin sanyi.
8) Madara mai wadataccen bitamin D: da amfani a lokacin da akwai ɗan fallasa rana.
9) Ruwa da infusions: Ko da ba ka da ƙishirwa, kasancewa da ruwa mai kyau shine mabuɗin don kiyaye membranes na mucosa da kariya.
10) Kifin blue (salmon, tuna, mackerel, sardines): tushen fifiko na bitamin D da omega 3 a cikin hunturu.
Zaɓin hunturu tare da dabarar dafa abinci
Almond: furotin, fats lafiya, bitamin E, potassium, iron, phosphorus, magnesium, da yalwar alli. Mafi kyaun danye da rashin gishiri; yana da kyau a cikin miya, salads, desserts, ko miya na kifi.
Artichoke: Tasirin tsarkakewa, fiber, phosphorus, cynarin, da sterols; yana taimakawa narkewar abinci da kuma bayanan lipid. Gasa ko microwaved, tare da mai da gishiri; a matsayin jiko, zai iya sauke nauyin nauyi.
Tafarnuwa: Sulfur mahadi tare da mataki a kan cututtuka da kuma na zuciya da jijiyoyin jini amfanin. Ya fi ƙarfin danye, amma kuma dafaffe mai amfani; ya fi kyau a ajiye shi a cikin firij, kuma a cire kwayar cutar idan ta maimaita.
Orange: Ya ƙunshi bitamin C, pectin da flavonoids, da kuma folic acid da thiamin. Mafi kyau duka fiye da ruwan 'ya'yan itace don amfani da fiber da haɓaka satiety da iron metabolism.
Albasa: sulfur mahadi da flavonoids, taimaka tare da mura da kuma mashako matsaloli. A ajiye shi a bawon a cikin firij, a nannade shi sosai idan an yanke shi, sannan a yi wasa da lokacin dafa abinci don daidaita ƙarfinsa da taushin narkewar abinci.
Yaƙi sanyi ba tare da samun nauyi ba
Faɗuwar zafin jiki yana ƙara kashe kuɗin kalori, amma baya ba da hujjar cin abinci mai sarrafa gaske ba. Cika farantin ku da kayan lambu, ƙara furotin mai inganci da mai mai kyau, kuma amfani da kayan yaji don ta'azantar da ku ba tare da ƙara adadin kuzari ba. Cin legumes sau 2-3 a mako yana bayarwa fiber, satiety da micronutrients hakan yaci gaba.
Ka guji yawan sukari, irin kek, da soyayyen abinci; ba da fifikon hanyoyin dafa abinci kamar yin burodi, tururi, sautéing mai laushi, da sannu-sannu da dafa abinci. Sha infusions masu dumi da broths don yin ruwa, kuma kada ku yi watsi da motsa jiki: tafiya, motsa jiki na gida, ko duk abin da kuka fi jin daɗi. daidaita sikeli.
Makullin lokacin hunturu shine na yau da kullun: sabbin kayan girki na zamani, miya da miya na gida, 'ya'yan itatuwa masu albarkar bitamin C, da kifaye masu gaɗi da mai mai yau da kullun. Tare da ɗan ƙaramin shiri da waɗannan abokan tarayya, tsarin garkuwar jikin ku, kuzari, da yanayi zasu sami haɓaka. Komai yana goyon bayan samun sanyi cikin koshin lafiya.
