Amfani da kayayyakin ga mata

A mata, da bukatar wasu kayayyakin ne mafi musamman da kuma mutum kamar idan aka kwatanta da maza.

MD, lecturer, marubucin a fagen kiwon lafiya aikin, Pamela ganiya Power kaiwa mafi amfani kayayyakin ga mata.

Products ga mata, arziki a alli

Alli yana da muhimmanci don kula da cikakken Jihar ƙasũsuwa da hakora. Ya aka hannu a cikin ta tsakiya m tsarin aiki, aikin da jini tsarin, zuciya da jijiyoyin jini tsarin. Rashin macroelement iya sa osteoporosis, nakasawa na vertebrae, deforming osteoarthritis, zafi a cikin ƙasũsuwa da, tsokoki, da sauransu.

Domin mata a cikin shekaru rukuni na 19 zuwa shekaru 50 da kudi na ci alli ne 1,000 MG, daga '51 - 1200 MG.

Alli-arzikin low-mai kiwo kayayyakin (cuku, madara, cream, cuku), duhu kore leafy kayan lambu (leaf kabeji, Broccoli), kwayoyi, almonds, soya kayayyakin.

Products ga mata, arziki a cikin baƙin ƙarfe

Amma ga mace jiki ne na hali hailar sake zagayowar, da mafi kyau jima'i bukatar karin baƙin ƙarfe.

Alama kashi da hannu a cikin matakai na: metabolism, hormone kira, ajiya da kuma sufuri na haemoglobin a gyara aikin rigakafi.

Game da amfani rates akwai maki biyu na view: 1) daga 12 zuwa 15 MG, 2) daga 15 zuwa 20 MG.

Iron-arziki ramammu naman sa, garbanzo wake (chickpeas), tofu (waken soya), leaf gwoza, bushe apricots.

Products ga mata, arziki a ascorbic acid

Vitamin C wajibi ne ga aiki na daban-daban tsarin na jikin mutum: narkewa kamar, juyayi, na rigakafi, hormone, domin samar da collagen.

Kamar yadda mafi iko na halitta ruwa mai narkewa antioxidant, bitamin C hana ci gaban ciwon daji, cututtukan zuciya, ya zauna matasa, na taimaka tsarkake jiki daga daban-daban da gubobi, kare da high-yawa cholesterol.

Excellent kafofin bitamin C: kabeji, Broccoli, 'ya'yan itatuwa Citrus, faski, guava, strawberry, ja barkono da kuma kore, kiwi, tumatir, alayyafo.

Al'ada kullum amfani da bitamin C ne 75 MG. An shawarar shiga a cikin kullum rage cin abinci akalla biyu servings na kayan lambu da 'ya'yan itatuwa dauke da ascorbic acid.

Green leafy kayan lambu

Wannan category na kayan lambu hada daban-daban iri iri na kabeji (daga faranti (Bok Choy) zuwa latas), mai arziki a zare da sauran muhimmanci na gina jiki.

Leafy kayan lambu kara habaka detoxification matakai a cikin jiki. Duhu kore launi nuna mafi yawa a cikin su phytochemicals da kuma bitamin.

Wannan category na kayan lambu qunshi: bitamin C, carotenoids, Omega-3, fiber, magnesium, potassium, folic acid, baƙin ƙarfe. A ranar da aka bada shawarar 3 servings na leafy kayan lambu.

kwayoyi

Kamar yadda wani ɓangare na kwayoyi monounsaturated fats ƙananan cholesterol, polyunsaturated taimako zuwa ga rigakafin cututtukan zuciya. Kwayoyi dauke da gina jiki, alli, phosphorus, tutiya, jan, selenium, folic acid, bitamin A da kuma E.

ruwa

Ruwa ba za a iya dangana ga kayayyakin, amma wajibi ne ga duk tafiyar matakai na rayuwa a cikin jiki. Ruwa inganta narkewa, taimaka rabu da wuce haddi nauyi, yana da amfani effects a kan fata.

Ruwa scarcity accelerates da tsufa tsari, a kullum rashin farko kafofin dauke mafi pathologies.

Yana da shawarar a ko'ina a ko'ina cikin yini dauki akalla takwas zuwa goma da tabarau na ruwa.

Amfani da kayayyakin ga mata, arziki a folic acid

Vitamin B9 (folic acid) yana da hannu a metabolism, a kan aiwatar da cell division a gaban leukocytes da erythrocytes a neurotransmitter kira.

Rich a folic acid, lemu, bishiyar asparagus, wake. Nagari na kullum ne 400 micrograms a rana.