Abincin Bahar Rum shine abincin da ke da suna na musamman; a gaskiya ma, tsarin abinci ne wanda ke ba ku damar inganta lafiyar ku, kuma a matsayin kari don kare kariya daga ciwon daji da cututtuka na zuciya, ku sami siriri. Yana da dadi, daidaitacce da bambanta. Jita-jita a cikin wannan abincin suna da wadata a cikin carbohydrates, adadi mai yawa na kifi da abincin teku, duk kayan yaji da kayan yaji da man zaitun, wanda aka haɗa da gilashin jan giya. Cikakken kayan abinci! Hakanan ana iya amfani da abincin Bahar Rum don asarar nauyi, kodayake mutane da yawa suna danganta ƙasashen wannan yanki tare da pizza da taliya.
Abinci na tsawon rai
Kalmar "abinci na Mediterranean" an fara gabatar da shi ga duniya saboda godiya ga masanan abinci na Amurka Ansel da Margaret Keys, waɗanda suka ci abinci bisa ga ka'idodin abincin na Mediterranean tun shekarun 1940 kuma sun rayu ba kasa da shekaru 97 da 100 ba. Ita ce abinci ɗaya tilo a duniya don karɓar matsayin UNESCO mara amfani da al'adun gargajiya a cikin 2013. A yau, abincin Bahar Rum ya shahara a tsakanin mashahuran Victoria Beckham, Cameron Diaz, Eva Longoria, da Jennifer Aniston.
Akwai hasara guda ɗaya kawai - wannan tsarin kula da cin abinci mai kyau ya kamata a bi duk tsawon rayuwar ku, amma, duk da haka, tun tsakiyar shekarun 1990, abincin yana da ƙarin magoya baya.
Me yasa "Mediterranean"? Bincike ya nuna cewa alkaluma masu kayatarwa, dadewa da kuma lafiyar mazauna Girka, arewa maso gabashin Spain, Italiya, Portugal, kudancin Faransa da sauran kasashe a yankin tekun Mediterrenean kai tsaye sun dogara ne kan tsarinsu na cin abinci mai kyau.
Ka'idodin asali na abinci
Abubuwan da ke cikin carbohydrates, sunadarai da mai a cikin abinci shine 60%, 10% da 30%, bi da bi. Amma babban sirrin shine cewa kitse da carbohydrates a cikin abinci don asarar nauyi dole ne su kasance daidai. Wato taliyar alkama durum, legumes, da nau'in burodin hatsi da yawa. Haka kuma man zaitun, avocado, kifi mai kitse. Ƙara zuwa wannan salatin kayan lambu da ganye - kuma abincin rana mai kyau yana kan tebur.
A lokaci guda, babu tsauraran hani ko hanyoyi, saboda babban ka'idar tsarin shine cewa samfuran sun kasu kashi:
- kunshe a cikin abincin yau da kullum;
- cinye sau 1-4 a mako;
- an yarda ba fiye da sau 1-2 a wata ba.
Greenery
Kowace ƙasa tana da abubuwan da ake so don kore, amma akwai mai yawa akan tebur.
Don haka, Helenawa suna amfani da ganyen latas a matsayin "gurasar pita kore", nannade kayan lambu, nama da hatsi a cikinsu. Horta shine sanannen abun ciye-ciye - cakuda ganyaye tare da man shanu ko soyayyen soyayyen.
Ƙaunar alayyafo ta fito ne daga Faransanci; ɗanɗanonsa na tsaka tsaki yana ba ku damar amfani da ganye duka a matsayin babban jita-jita da kuma kowane nau'in cikawa a cikin jin daɗin dafa abinci.
Kuma Italiyanci suna son broccoli, kuma mafi koshin lafiya a cikinsa shine ganye, wanda suke cin danye, suna daidaita dandano mai yaji tare da tumatir da cuku, da kuma soyayyen, da aka yi da balsamic vinegar.
Kiwo
Kayayyakin kiwo koyaushe suna shahara a ƙasashen Rum. Idan aka yi amfani da ita yadda ya kamata, madarar dabba ita ce tushen calcium, bitamin D, furotin da amino acid. Kuma, idan Faransa ta kasance mai sha'awar balagagge da tsofaffin cuku, to, Girka ita ce ainihin ƙaunar yogurt. A can ana ba da su tare da salads, nama, kayan burodi, kuma a matsayin jita-jita masu zaman kansu, tare da ko ba tare da 'ya'yan itatuwa ba, ganye.
A cikin layuka na farko na fa'ida tsakanin cuku muna samun:
- Cukuwar akuya mai cin abinci, wanda yake da ƙarancin adadin kuzari, amma mai girma a cikin bitamin B da microelements, da sunadarai masu narkewa cikin sauƙi.
- Feta da aka yi da tumaki ko madarar akuya na taimakawa wajen sarrafa hawan jini, yana kwantar da jijiyoyin jiki, kuma yana ba da ƙarfi ga ƙashi.
- Spicy Parmesan jagora ne a cikin abun ciki na sunadaran, bitamin da amino acid.
- Silky provolone kuma yana wadatar da enzymes waɗanda ke da amfani ga ɗan adam, yana ba shi ɗanɗano mai ban sha'awa.
Kayan lambu
Ana sa ran ire-iren salads akan menu a cikin ƙasashen Rum. Masana abinci mai gina jiki koyaushe suna jaddada buƙatar wadatar kayan lambu a cikin abincin yau da kullun. Wannan zai taimaka inganta narkewa da aikin zuciya. Sabbin kayan lambu tare da ƙananan aiki, man zaitun, piquancy na ganye . . . Kuma a kan teburin ku akwai tushen bitamin, kwayoyin acid, carbohydrates, sunadarai da fats - duk abin da jiki ke bukata. Ƙara nau'i-nau'i na feta - wannan shine yadda ingantaccen salatin Girkanci yayi kama, alamar abincin Rum.
Nama da kifi
Idan muka yi la'akari da rabo na nama da kifi jita-jita, to, duk da irin wannan delicacies kamar Parma naman alade daga Italiya ko jamon daga Spain, kifi da kuma abincin teku har yanzu mamaye. Ba kasafai ake samun jan nama akan menu ba, saboda daga abincin teku ne zaku iya samun matsakaicin adadin fatty acid, bitamin da microelements.
Kitso
Wani muhimmin fasalin abincin tekun Bahar Rum shine rage kitse na dabba don samun lafiyayyen man kayan lambu da kitse maras nauyi. Man kayan lambu sune man zaitun, kwayoyi, tsaba. Fat ɗin da ba shi da tushe ya mamaye kifin mai mai mai mai mai yawa tare da mafi girman abun ciki na omega-3 polyunsaturated fatty acid. Yana taimakawa wajen kiyaye ma'auni na bitamin da microelements a cikin jiki, kuma kari zai zama fata mai laushi da gashi mai sheki.
Man zaitun
Man zaitun ya mamaye wuri na musamman a cikin menu na abinci na Bahar Rum. 'Yan cokali na mai a kullum ya zama dole a cikin wannan hanya ta musamman ta cin abinci mai kyau. Kada ku firgita - wasu masana abinci mai gina jiki sun ba da shawarar cin gram 60 kowace rana don karin kumallo. gurasa jiƙa 40 gr. man zaitun. Wannan ba abin mamaki ba ne, saboda kitsen da ke cikin man zaitun yana kama da kitsen da ke cikin nono, don haka ana ba da shawarar fara gabatar da man kayan lambu a cikin abinci masu dacewa da shi. Ga babban gourmet, man zaitun yana inganta ma'adinan kashi, inganta narkewa, da daidaita hawan jini. Man zaitun ya ƙunshi oleic acid (har zuwa 70% ta girma). Yana cikin Omega-9 unsaturated fatty acids kuma yana aiki azaman antioxidant na halitta mai ƙarfi. A sakamakon haka, metabolism yana inganta kuma tsarin tsufa yana raguwa. Man zaitun kuma ya ƙunshi bitamin E da K da yawa, waɗanda ke taimakawa haɓaka rigakafi da daidaita hanyoyin kuzarin jiki.
Hakanan ya kamata ku fahimci cewa ba duk man zaitun ana yin su ne bisa ka'ida ba. Yawancin masana'antun marasa gaskiya sun cika kasuwa da ƙananan inganci da samfuran jabu. Ana iya fitar da waɗannan mai kuma a sarrafa su ta hanyar da ba ta dace ba, wanda ke lalata sinadarai masu laushi, kuma wasu fatty acid na iya zama mai rairayi ko guba. Don haka, ya kamata ku zaɓi mai mai inganci kawai, tare da alamomi akan alamarkarin budurwakuma, da kyau, manne sanyi. Bayan haka, bambancin man zaitun shine ana iya cinye shi danye ba tare da sarrafa shi ba. Mutanen da suka yi sa'a don shuka zaitun a yankinsu na iya danna zaitun da hannu kuma su more mafi kyawun mai na halitta.
Kayan yaji, kayan yaji, mai
Abincin Bahar Rum ya wadata musamman da mai mai kamshi da aka zuba da ganye da kayan yaji. Kuna iya yin su cikin sauƙi a gida da kanku - man da aka haɗa tare da tafarnuwa za su yi ado da taliya da miya cikin jituwa, mai na Mint zai jaddada sabo na salads, kuma man lemun tsami zai ƙara sophistication ga jita-jita na kifi. A lokaci guda, amfani da gishiri yana raguwa sosai, wanda kuma ya bayyana tasirin warkarwa a kan tsarin zuciya da jijiyoyin jini musamman, da dukan jiki gaba ɗaya. Jin kyauta don amfani da kayan yaji da kayan yaji a cikin girke-girke, gwaji tare da haɗuwa da sashi.
Jan giya
Har ila yau, akwai sifa mai mahimmanci na abinci - ana ƙarfafa ja ruwan inabi, kodayake ana jaddada yawan amfani da barasa. Daga 10 zuwa 50 ml kowace rana ya isa don inganta aikin zuciya, tsaftace jini, kuma kawai samun yanayi mai kyau.
Amfanin Abincin Bahar Rum
- Samfuran wannan abincin ana sarrafa su kaɗan kuma ba tare da ƙarin ingantaccen sukari ba.
Wannan ya haɗa da man zaitun, kayan lambu da 'ya'yan itatuwa, legumes, goro, durum dukan hatsi da ƙananan rabo na kayan dabba, waɗanda dole ne "kwayoyin halitta" kuma ba shiryayye ba. Babu kusan babu GMOs, kayan aikin wucin gadi, abubuwan kiyayewa, masu haɓaka ɗanɗano da sukari kaɗan. Don kayan zaki, mutanen Bahar Rum suna amfani da 'ya'yan itace ko kayan zaki na gida mai haske ta amfani da kayan zaki na halitta kamar zuma.
Bangaren dabba na abincin yana wakilta ta matsakaicin cin sa, akuya ko cukuwan tumaki da yoghurt da yawancin kifin da aka kama a gida. Wannan shine tushen omega-3 fatty acids da sauran kitse mai lafiya, "daidai" cholesterol, wanda ke ƙarfafa ganuwar tasoshin jini.
- Inganta tsarin jijiyoyin jini
Yawan cin abinci mai yawan kitse da abinci mai omega-3 yana da alaƙa da raguwar raguwar mace-mace duka, musamman daga cututtukan zuciya. Yawancin bincike sun nuna sakamako mai kyau na abincin Bahar Rum mai arziki a cikin alpha-linolenic acid (ALA) daga man zaitun, ciki har da raguwar kashi 30 cikin 100 na haɗarin mutuwa daga cututtukan zuciya, da kuma raguwar kashi 45 cikin 100 na rashin ciwon zuciya mai tsanani.
Makarantar Kiwon Lafiya ta Warwick ta kuma gano cewa mutanen da ke shan man zaitun a kai a kai sun sami raguwar hawan jini fiye da mutanen da suka cinye man sunflower galibi.
Bugu da ƙari, yana da wuya ga mutanen Rum don samun ƙananan matakan "mai kyau" cholesterol saboda sun saba samun mai yawa mai lafiya daga abincin su na halitta.
- Rage nauyi ta hanyar lafiya
A kan wannan abincin, zaku iya cin abinci iri-iri kuma mai daɗi ba tare da jin yunwa ba. Sabili da haka, zaku iya bin wannan abincin na dogon lokaci ba tare da raguwa ba, daidaita nauyin ku da rage yawan kitsen ku a cikin sauƙi da yanayi. Akwai dakin da za a iya bambanta a cikin Rumunan abinci, ko kun fi son ƙara yawan adadin carbohydrates ko jaddada high quality-protein kayayyakin daga dabba da, musamman, shuka tushen. A kowane hali, wannan salon cin abinci zai taimaka wajen daidaita yawan kiba, sarrafa matakan sukari na jini, inganta yanayi da yawan matakan kuzari.
- Rigakafin ciwon daji
A cewar masu bincike daga Sashen tiyata a Jami'ar Genoa a Italiya, daidaitaccen rabo na omega-6 da omega-3 fatty acids, babban abun ciki na fiber, antioxidants da polyphenols da aka samu a cikin 'ya'yan itatuwa, kayan lambu, man zaitun da ruwan inabi, yana kare. DNA daga lalacewa kuma yana dakatar da maye gurbin kwayar halitta, yana rage matakai masu kumburi da jinkirta ci gaban ƙwayar cuta. Man zaitun kuma yana rage haɗarin ciwon hanji da hanji.
- Magani da rigakafin ciwon sukari
Abincin Bahar Rum yana sarrafa yawan insulin, hormone wanda ke sarrafa sukarin jini, yana sa mu ƙara nauyi, kuma yana kula da nauyinmu kamar yadda muke cin abinci.
Akwai cikakkun shaidun da za su ba da shawarar cewa abincin Bahar Rum na iya zama abinci mai cin nama wanda zai iya taimakawa wajen magance cututtuka da ke hade da kumburi na kullum, ciki har da ciwo na rayuwa.
Abincin da ba shi da sukari kuma mai yawan sabbin abinci da kitse wani bangare ne na salon rayuwa ga masu ciwon sukari.
Salon cin abinci na Bahar Rum yana taimakawa hana hawan jini da kwaruruka. Carbohydrates - a cikin nau'i na burodin hatsi gabaɗaya ko taliyar alkama, sau da yawa haɗe tare da man zaitun ko cuku, yawancin ganye da kayan lambu - kyakkyawan tushen kuzari ne na sa'o'i da yawa ba tare da haɓakar matakan sukari ba da farkon jin yunwa.
- Kare lafiyar hankali da inganta yanayi mai kyau
Kitse masu lafiya kamar man zaitun da kwayoyi an san su don taimakawa yaƙi da raguwar fahimi da ke da alaƙa da shekaru. Za su iya magance illar cutarwa na guba, radicals kyauta, rashin cin abinci mara kyau, ko rashin lafiyar abinci wanda zai iya ba da gudummawa ga tabarbarewar kwakwalwa. Rashin hankali na iya faruwa lokacin da kwakwalwa ba ta sami isasshen dopamine ba, wani muhimmin sinadari da ake buƙata don motsa jiki mai kyau, tsarin yanayi da aiki na tunani.
Abincin probiotic kamar yogurt da kefir suna haɓaka aikin gastrointestinal lafiya, wanda kuma an danganta shi da aikin fahimi.
Don haka, salon cin abinci na Bahar Rum na iya zama magani na halitta da rigakafi ga cutar Parkinson, cutar Alzheimer da lalata da ke da alaƙa da shekaru.
- Yana inganta tsawon rai
A baya a 1988Wani bincike a Lyon ya nemi marasa lafiya da ke fama da ciwon zuciya su bi abincin Rum mai yawa a cikin kitse mai yawa ko daidaitaccen abinci tare da raguwa mai yawa a cikin kitse. Shekaru hudu bayan fara binciken, sakamakon binciken da aka gudanar ya nuna cewa marasa lafiya a rukuni na farko sun kasance kashi 70 cikin 100 na rashin iya kamuwa da cututtukan zuciya, sannan kuma suna da hadarin mutuwa da kashi 45 cikin 100 idan aka kwatanta da na farko. kungiyar da daidaitaccen abinci. A lokaci guda, babu wani babban bambanci a cikin matakin jimlar cholesterol, wanda ya tabbatar da rashin dangantaka ta kai tsaye da cututtukan zuciya. Sakamakon ya kasance mai ban sha'awa kuma mai ban sha'awa wanda, saboda dalilai na ɗabi'a, an dakatar da binciken da wuri don duk mahalarta su ci gaba da bin abincin Rum don iyakar lafiya da tsawon rai.
- Yana taimakawa rage damuwa da shakatawa
Damuwa na yau da kullun yana rage ingancin rayuwa sosai kuma yana shafar nauyi da lafiya gabaɗaya. Abincin Bahar Rum yana ƙarfafa ku don ciyar da lokaci mai yawa a cikin yanayi kuma ku sami barci mai kyau. Wannan babbar hanya ce don kawar da damuwa don haka hana kumburi. Har ila yau - akwai ƙarin lokaci don dariya, rawa, shakatawa da kuma sha'awar sha'awa.
- Yana yaki da bakin ciki
Wani bincike da aka buga a cikin Mujallar Molecular Psychiatry a cikin 2018 ya gano cewa cin abinci na Bahar Rum ya rage yuwuwar damuwa. Sau da yawa ana ambaton kumburi a matsayin tushen tushen cututtuka da yawa da yanayin tabin hankali, gami da schizophrenia, cuta mai ruɗawa, damuwa, damuwa, gajiya, da ja da baya. Abincin abinci mai gina jiki, akasin haka, yana taimakawa kare kwakwalwa daga canje-canjen kwayoyin halitta da aiki. Sauran canje-canje a cikin abinci da salon rayuwa, kamar samun isasshen barci, kula da abin da kuke ci, zabar menu ɗin ku a gaba, da iyakance damuwa yana haifar da kwanciyar hankali lafiyar hankali.
Abin da zai yiwu kuma sau nawa
Idan kun yanke shawarar gwada wannan sanannen kuma ta hanyoyi da yawa na tsarin abinci na musamman, to daga yanzu yakamata ku sami samfuran masu zuwa akan teburin ku kowace rana:
- 'Ya'yan itãcen marmari (apples, ayaba, pears, citruses, ɓaure, peaches, apricots, berries, melons, kankana);
- Kayan lambu (musamman wadanda ba sitaci ba, irin su tumatir, eggplants, artichokes, kowane nau'in kabeji), ganye (musamman masu ganye - alayyafo, letas);
- Dukan kayayyakin hatsi (shinkafa launin ruwan kasa, hatsin rai, sha'ir, masara, buckwheat, dukan hatsi, alkama da kayayyakin da aka yi daga gare su - gurasa da taliya);
- Legumes da wake (lentil, chickpeas, wake, wake, gyada);
- Tushen kayan lambu (yams - dankali mai zaki, turnips, dawa, parsnips, Jerusalem artichokes);
- Kwayoyi da tsaba (walnuts, almonds, hazelnuts - hazelnuts, macadamia kwayoyi, cashews, tsaba sesame, sunflower tsaba, kabewa tsaba);
- Kayan yaji da ganye (tafarnuwa, nutmeg, kirfa, barkono, Basil, Mint, Rosemary, Sage) zasu ba ku damar rage yawan gishiri a cikin abincin ku;
- Fat ɗin kayan lambu (man zaitun, avocado zalla da mai daga gare ta);
- Ruwa mai tsabta game da lita 2 a kowace rana, an yarda da shayi ko kofi, amma abubuwan sha masu zaki da ruwan 'ya'yan itace ya kamata a guji;
- Kayan kiwo - cuku, yogurt ko kefir - a cikin matsakaici;
- Jan giya a cikin matsakaici (amma wannan gaba ɗaya zaɓi ne).
Kowane mako kuna buƙatar:
- Kifi da abincin teku (ba da fifiko ga nau'ikan kifaye na daji fiye da waɗanda aka shuka ta wucin gadi), shrimp, oysters, clams, mussels, crabs - aƙalla sau 4 a mako;
- Qwai - a cikin matsakaici, sau 2-4 a mako;
- Dankali - a cikin matsakaici;
- Wasu kayan zaki.
Kuna iya ci kowane wata:
- Jan nama;
- Kaji (kaza, agwagwa, turkey) da nama maras kyau (zomo, naman alade, fillet na alade).
Ya kamata ku guji a cikin abincinku:
- Sikari mai ladabi da samfuran da ke ɗauke da shi (ice cream, candies, drinks, sugar table);
- Hatsi da aka sarrafa sosai (farin burodi, taliya mai laushi, hatsi mai goge);
- Trans fats (margarine da samfurori dauke da su);
- Mai mai mai ladabi (kowane iri, gami da waken soya, tsaban rapes, iri na auduga);
- Kayan naman da aka sarrafa (sausages, sausages, kayan da aka gama da su);
- Kayayyakin da ke da ƙarin sarrafawa ko haɓakawa (wanda aka lakafta su azaman "ƙananan mai", "wadata", "mai ladabi").
Menu na mako
Babban fa'ida, amma a lokaci guda kuma rashin amfani da tsarin abinci mai gina jiki na Bahar Rum, shine rashin tsauraran dokoki da ingantaccen tsarin abinci mai gina jiki. Don taimaka muku samun tasirin ku, ga menu na mako, wanda ya dace da kwandon abinci na tsiri namu.
Litinin
- Breakfast - yogurt tare da hatsi da berries.
- Abincin rana - miya kabeji da gasasshen nama.
- Abincin dare - salatin kayan lambu tare da qwai, ado tare da man zaitun da ruwan 'ya'yan lemun tsami.
- Abincin ciye-ciye - salatin 'ya'yan itace daga 'ya'yan itatuwa na yanayi, dintsi na kwayoyi.
Talata
- Breakfast - oatmeal tare da flaxseed, zuma da yankakken ayaba.
- Abincin rana - lasagna tare da kayan lambu.
- Abincin dare - gasasshen eggplant tare da cuku feta da cuku sanwici.
- Abincin ciye-ciye - yoghurt probiotic, inabi da popcorn.
Laraba
- Breakfast – Berry pudding sanya tare da Girkanci yogurt da chia tsaba.
- Abincin rana - gurasar hatsi tare da kayan lambu.
- Abincin dare: Gasasshen kifi da aka yi da shinkafa launin ruwan kasa da kayan lambu.
- Abincin ciye-ciye - gasasshen tsaba na kabewa, seleri tare da man gyada.
Alhamis
- Breakfast - omelet tare da tumatir, barkono kararrawa, albasa, broccoli da cuku na feta.
- Abincin rana - miyan alayyafo mai tsabta tare da kirim mai tsami, kirim ko yogurt na Girkanci, dankali da aka gasa a cikin tanda.
- Abincin dare - salatin shrimp, ado da man zaitun.
- Abincin ciye-ciye - 'ya'yan itatuwa na wurare masu zafi iri-iri, karas tare da humus.
Juma'a
- Breakfast - oatmeal tare da busassun 'ya'yan itatuwa da kwayoyi.
- Abincin rana - miya kayan lambu tare da broth kaza.
- Abincin dare - kifi soyayyen ko gasa.
- Abincin ciye-ciye - kabeji ko zucchini, zaituni.
Asabar
- Breakfast - Dankalin dankalin turawa mai dadi tare da alayyafo da cuku.
- Abincin rana - Bahar Rum dukan hatsi pizza tare da cuku, kayan lambu da zaituni.
- Abincin dare - salmon tare da buckwheat, salatin kabeji.
- Abincin ciye-ciye - 'ya'yan itatuwa, cuku gida tare da busassun 'ya'yan itatuwa.
Lahadi
- Breakfast - yoghurt tare da bifidobacteria tare da yankakken 'ya'yan itatuwa da kwayoyi.
- Abincin rana - salatin tuna da aka yi ado da man zaitun.
- Abincin dare - salatin Girkanci tare da cucumbers, tumatir, zaitun baƙar fata, alayyafo, cuku mai laushi, sanye da man zaitun, yanki na nama maras nauyi.
- Abincin ciye-ciye - kwayoyi iri-iri, salatin 'ya'yan itace.
Lalacewa da illolin abinci
Rashin lahani na wannan tsarin abinci shine, da farko, buƙatar canza dabi'un cin abinci - don watsar da samfurori da yawa da aka sarrafa da kuma masu ladabi don neman samfurori masu inganci da, sau da yawa, samfurori masu tsada. Bugu da ƙari, har yanzu ba a san abin da zai zama mafi mahimmanci ba - farashi mai yawa ko al'ada na abincin da ya gabata.
Hakanan, wannan abincin bazai dace da mutanen da ke da rashin haƙuri da rashin lafiyar abincin teku ba. Mutanen da ke da ciwon ciki da na hanji ya kamata su kusanci zaɓin menu tare da taka tsantsan, saboda babban abun ciki na fiber a cikin menu na yau da kullun. Hakanan yana da kyau a guje wa jan giya da aka ba da izinin cin abinci ga mata masu juna biyu da sauran mutanen da barasa, ko da ƙananan yawa, na iya zama cutarwa.
Rage nauyi akan abincin Bahar Rum
Mutane da yawa suna shakka ko zai yiwu a rasa nauyi akan irin wannan abincin? Lalle ne, wannan m rage cin abinci ba ya ba da sakamako nan da nan, don haka bai dace da gyara mai tsanani kiba. Idan babban burin abincin shine asarar nauyi, to lallai kuna buƙatar haɗawa da aikin jiki. Ba kowane abincin da ke da alaƙa da ƙuntatawar abinci ba yana ba ku damar horar da cikakken horo. Kuma akwai kyauta mai daɗi a nan - abincin Bahar Rum ne ke ba ku ƙarfin motsa jiki. Wannan yana inganta sakamakon asarar nauyi, yana haifar da adadi mai kyau da dacewa kuma yana inganta lafiya.
Wadanda suka yanke shawarar rasa nauyi ta amfani da wannan hanya na iya samun rashin ƙarancin menu mai mahimmanci. Dole ne ku lissafta da kanku adadin adadin kuzari da kuke buƙata don kada ku ji yunwa, amma a lokaci guda ku rasa nauyi, kuma ku daidaita aikin jiki da kansa da adadin abincin da aka cinye. Amma har yanzu, yawancin masu cin abinci suna samun wannan dacewa, saboda ƙuntataccen ƙuntatawa sun fi wuya a cimma.
Takaitawa
Abincin Bahar Rum ba abinci ba ne kamar yadda aka saba, a maimakon haka, takamaiman tsarin abinci ne wanda mutum zai iya yin riko da shi a tsawon rayuwarsa. Yana da mahimmanci a samar da abinci mai gina jiki guda uku da abubuwan ciye-ciye a cikin yini, don kada ku ji yunwa. Yana da godiya ga abinci na musamman - yawan amfani da man zaitun, 'ya'yan itatuwa, kwayoyi, kayan lambu da hatsi; matsakaicin cin kifi da kaji; rashin amfani da kayan kiwo, jan nama da zaki; da kuma ruwan inabi mai ruwan inabi a cikin matsakaici - rage yawan cututtukan cututtuka a kan hanyar zuwa tsawon rai.