Emma Miller
Rage nauyi, kawar da kumburi, kuma kuyi barci sosai. Wasu abubuwan sha za su taimake ka ka jimre wa waɗannan matakan. Tun da dadewa masana kiwon lafiya sun amince cewa mu takaita abin da muke sha zuwa sa'o'i kadan kafin mu kwanta barci. Cin abinci ko sha kafin kwanciya barci zai ƙara ƙarin adadin kuzari kuma yana ƙara haɗarin cututtukan zuciya da ciwon sukari.
Duk da yake wannan na iya zama gaskiya lokacin da kuke cin abinci da yawa jim kaɗan kafin kwanciya barci, yanzu masu bincike sun gano cewa cinye ƙananan adadin wasu abinci (kamar furotin) na iya samun fa'idodi masu kyau na physiological kafin barci. Saboda haka, amsar tambayar abin da za ku sha kafin barci don barci da kyau yana da sauƙi.
Saboda haka, shan abin sha mai kwantar da hankali kafin kwanciya barci ba kawai al'adar kwanciyar hankali ba ne, amma kuma yana iya inganta barcin ku har ma ya taimake ku rasa nauyi - ya danganta da abin da kuke sha.
Girke-girke na giciye yogurt girgiza
Kamar yadda aka ambata a sama, shan furotin kafin barci, musamman ma idan kun yi motsa jiki a baya, yana taimakawa wajen gyaran tsoka (haɗin furotin na tsoka) yayin barci. Yawancin tsoka da kuke da shi, yawancin adadin kuzari jikin ku yana ƙonewa.
Kayan kiwo sune tushen furotin mai dacewa musamman, musamman ga yara.
Madara (dumi ko sanyi) ya ƙunshi calcium da tryptophan, waɗanda ke inganta ingancin barci. Milk kuma ya ƙunshi nau'ikan furotin madara iri biyu - whey da casein. An sani cewa bodybuilders cinye whey gina jiki bayan horo domin shi da sauri gina tsoka taro. Duk da haka, furotin casein shine furotin da aka saki a hankali wanda ya fi kyau don gina tsoka a cikin dogon lokaci.
Kyakkyawan tushen casein shine yogurt Girkanci. Girgizar yoghurt na Girka a lokacin kwanta barci yana ƙunshe da lafiyayyen kashi na furotin casein wanda ke ba da tsayayyen wadataccen amino acid don dawo da tsoka. Bugu da ƙari, girgiza yoghurt na iya zama abin sha mai daɗi mai daɗi kafin barci.
Ruwan shayi
Chamomile sanannen maganin kwantar da hankali ne, duk da cewa mai laushi ne. (A gaskiya ma, an jera chamomile a matsayin magani na hukuma a cikin pharmacopeias na kasashe 26, ciki har da Jamus, Belgium, Faransa, da Birtaniya.) Yana ƙara matakin glycine a cikin jiki, neurotransmitter wanda ke sassauta jijiyoyi kuma yana haifar da barci. . Bugu da ƙari, chamomile yana da kyau ga rashin narkewa. Don haka, kofi mai dumi na shayi na chamomile yana da kyau don shakatawa kafin barci.
Chamomile kuma yana da alaƙa da ingantaccen sarrafa glucose da asarar nauyi. Masu bincike sun gano mahadi guda hudu a cikin chamomile wadanda tare zasu iya daidaita narkewar carbohydrate da kuma shayar da sukari.
Red giya
Resveratrol, sanannen maganin antioxidant a cikin jan giya, na iya canza kitse mai yawa a cikin jiki zuwa kitse mai ƙarfi wanda ke ƙone kuzari. Amma wanene yake buƙatar "kitsen beige"?
Masu bincike sun dade suna ganin cewa akwai kitse iri biyu ne kawai a cikin jiki: farin kitse, inda ake adana lipids a matsayin kuzari, da kitse mai launin ruwan kasa, wanda ke kona lipids don samar da zafi. Tun daga lokacin ne masana kimiyya suka gano kitsen beige, wanda aka samo shi daga farin kitse amma yana iya ƙona makamashi kamar kitse mai launin ruwan kasa. Resveratrol na iya haɓaka jujjuyawar kitse mai launin fata zuwa mai mai; a manyan matakan, yana iya hana kiba.
Resveratrol wani fili ne da ke faruwa a zahiri wanda ake samu a cikin jajayen inabi, blueberries, strawberries, raspberries, da apples. Resveratrol yana ɗaya daga cikin adadin antioxidants da waɗannan 'ya'yan itatuwa ke samarwa. Wadannan mahadi suna haɓaka oxidation na mai mai launin ruwan hoda kuma suna ƙona abin da ya wuce kamar zafin jiki.
Gilashi ɗaya na jan giya kafin kwanciya kuma zai taimaka maka shakatawa. Kada ku wuce gona da iri - barasa fiye da gilashin biyu na iya rushe barcinku.
Kefir
Kefir yana da wadata a cikin kwayoyin probiotic kuma shine kyakkyawan tushen calcium. Kefir yana da tart, dandano mai kaifi kama da yogurt, amma yana da daidaiton ruwa fiye da yogurt, don haka ya fi kama da abin sha.
Masu bincike sun ba da shawarar cewa probiotics a cikin kefir na iya canza yanayin microbiota na gut, wanda ke hana lipogenesis kuma yana inganta haɓakar acid acid. Wannan, bi da bi, zai iya rage nauyin jiki da kuma hana kiba.
Girgizar furotin mai tushen soya
Idan kefir ko yogurt na Girkanci ba don dandano ba - alal misali, idan kun kasance mai rashin haƙuri na lactose ko bi abincin vegan - ko kuma idan kuna son canza abincin ku kadan, girgizar furotin na soya na iya ɗaukar nau'in furotin kuma ma. taimaka maka rasa nauyi. Masu bincike sun nuna cewa furotin soya yana da fa'ida kamar sauran nau'ikan furotin a matsayin wani ɓangare na shirin asarar nauyi.
Bugu da kari, an yi nazari sosai kan waken soya don lafiyar zuciya. Wasu masu bincike sun nuna cewa waken soya yana da wannan tasiri na cardioprotective ta hanyar rage kitsen jiki. A cikin binciken asarar nauyi ɗaya, masu bincike sun nuna cewa samfuran waken soya maimakon sauran abinci sun rage nauyin jiki da haɗarin cardiometabolic ba tare da asarar aikin jiki ko ƙarfi ba.
Hakanan waken soya yana da wadatar amino acid, ba ko kadan ba shine tryptophan, wanda ke taimaka maka barci.
Water
Matsalar kawai tare da duk abubuwan sha da aka jera a sama shine cewa duk sun ƙunshi aƙalla wasu adadin kuzari. Ruwa, a gefe guda, yana ɗauke da adadin kuzari, wanda ke ba shi fifiko fiye da kowane abin sha wajen rage yawan adadin kuzari.
Bugu da ƙari, yawan shan ruwa yana da alaƙa da ƙarin barci mai gyarawa da rashin barcin rana. "Wadannan sakamakon sun nuna cewa shan ruwa mai yawa, wanda shine halin da ke tattare da yawancin fa'idodin kiwon lafiya, na iya kasancewa tare da barci mai kyau," in ji masu bincike a cikin Journal of Sleep Research, wanda ya yi nazarin haɗin kai tsakanin abinci mai gina jiki da alamun barci.
Tabbas, shan kowane abin sha kafin barci shine ma'auni tsakanin haɗari da fa'ida - za ku iya samun fa'idodin kiwon lafiya, amma idan kun sha da yawa, kuna haɗarin farkawa tare da edema.
Sha don edema
Me za a sha da safe don guje wa kumburi? Ba wai kawai ruwan 'ya'yan itacen cranberry ko ruwan 'ya'yan itace ba, har ma da decoction na ganyen Berry yana da kyau don cire ruwa mai yawa. Yana da mahimmanci don shirya abincin 'ya'yan itace ba tare da sukari ba - 1 g na carbohydrates mai sauƙi yana riƙe da 4 g na ruwa. Ana iya dafa ganyen kamar shayi na yau da kullun.
