Lafiyayyan Abinci 4 ga Yara

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Kamar dai yadda yara ke yin zirga_zirga daga makaranta zuwa ayyukan da ayyukan gida da dawowa, haka ma kwakwalwarsu.

Waɗannan su ne mafi mahimmancin shekaru don ci gaban kwakwalwa, kuma abin da suke ci yana da tasiri kai tsaye kan ikon su na mayar da hankali da yin ayyukan da suka dace, “in ji Drew Ramsey, MD, mataimakinsa marubucin The Happiness Diet da Fifty Shades na Kale.

  1. Kwai.

Dangane da webMD.  Kwai tushen furotin da sinadarai ne mai kyau, a cewar shugabar da ke zaune a Los Angeles Beth Saltz, RD.

Nannade tortillan hatsi tare da ƙwai a matsayin lafiyayyen karin kumallo mai gina jiki ko abun ciye-ciye a ƙarshen rana.  Ana guje wa haɗarin Abubuwa da ke haifar da sukari Saboda haɗin furotin carb, a cewar Saltz.  Za ku iya cin sandwiches ɗin salatin kwai ko deviled egg a madadin.

  1. Greek Yogurt.

A cewar Laura Lagano, RD, mai yana da mahimmanci ga lafiyar kwakwalwa.  Don kiyaye ƙwayoyin kwakwalwar ku da Kasancewan shi cikin koshin lafiya, ku ci yogurt na Greek mai cikakken mai, wanda ke da furotin fiye da sauran yogurts.

Domin ci shi A Ƙara wasu abubuwa masu ban sha’awa a cikin yogurt na Greek don abincin rana mai dadi, kamar gram 3 na hatsi mai fiber da blueberries, waɗanda suke da polyphenols mai yawa a cikinsu,  na nau’in antioxidant.  Wani zaɓi shine a yi amfani da guntun cakulan watto dark cakulat.  Domin Sun  ƙunshi polyphenols.  An yi imanin cewa waɗannan sinadarai suna taimakawa wajen kiyaye kaifin tunani ta hanyar ƙara yawan jini zuwa kwakwalwa.

 

  1. Kifi.

bitamin D da omega-3 fatty acids da ake samu a cikin kifi suna taimakawa kare kwakwalwa daga raguwar fahimi da kuma asarar ƙwaƙwalwa.  Kifi mai sinadarin Omega-3 kamar salmon, tuna, da sardines suna da sauƙin samu.

A cewar Bonnie Taub-Dix, RD, marubucin Read It before you eat it, “yawan omega-3s da za mu iya Samar wa kwakwalwar mu, mafi kyawun  aiki da zai yi, kuma mafi kyawun da yara za su iya mayar da hankali.”

Gasa shi da kuma yi masa hadi tare da miya ko abun tsome, sanya shi a cikin tacos, ko hadin sandwiches tuna.

 

  1. Tuffa da Plum.

Lokacin da yara ke jin gajiya, za su iya kaiwa ga cin kayan kwalama masu sukari.  Quercetin, wani maganin antioxidant da ake samu a cikin apples da plums, na iya taimakawa wajen hana tabarbarewar fahimi  idan  aka hadawa yara cikin kwanun abincin su.

A Sayi na halitta, a wanke sosai, sai kusa wa yaran ku ‘ya’yan itacen a cikin kwano don zaɓi na ciye-ciye mai sauri da sauƙi.

Daga: Firdausi Musa Dantsoho