Abincin da mai ciwon hanta zai ci

Mutanen da ke fama da ciwon hanta suna bukatar bin tsari na musamman na abinci domin inganta lafiyar su da kuma rage matsalolin da ciwon hanta ke iya haifarwa. Ga wasu daga cikin abincin da mai ciwon hanta zai ci:

1. Abincin da ya Kunshi Fiber

Fiber yana taimakawa wajen inganta narkewar abinci da kuma rage nauyin da hanta ke sawa wajen tace abubuwa masu guba daga cikin jiki.

• Abubuwa masu fiber: Kayan lambu (alayyahu, kabewa, karas), ‘ya’yan itace (tufa, pear, guava), whole grains (hatsi kamar oatmeal, brown rice).

2. Kayan Lambu da ‘Ya’yan Itace

Kayan lambu da ‘ya’yan itace suna dauke da antioxidants, vitamins, da minerals wadanda ke taimakawa wajen kare hanta da inganta lafiyarta.

• Kayan lambu: Alayyahu, broccoli, karas, cabbage, kale.
• ‘Ya’yan itace: Tufa, orange, lemon, berries (strawberries, blueberries).

3. Abinci Mai Gina Jiki (Protein)

Amfani da abinci mai gina jiki yana taimakawa wajen gyaran kwayoyin hanta da kuma rage kumburi. Amma dole ne a guji yawan cin nama mai kitse.

• Abinci mai gina jiki: Kifi, kaza ba tare da fata ba, wake-wake (lentils, chickpeas), kwai, greek yogurt.

4. Abinci Mai Dauke da Healthy Fats

Healthy fats suna taimakawa wajen inganta lafiyar hanta, amma ya kamata a yi amfani da su cikin kima.

• Healthy fats: Man zaitun, avocado, almonds, chia seeds, flaxseeds.

5. Abinci Mai Dauke da Carbohydrates Masu Kyau

Carbohydrates masu kyau suna taimakawa wajen kara kuzari da kuma ba jiki abubuwan gina jiki da ake bukata.

• Carbohydrates masu kyau: Whole grains, oatmeal, quinoa, whole wheat bread.

6. Abinsha Mai Kyau

Yawan shan ruwa yana taimakawa wajen tsabtace jiki da kuma tace abubuwa masu guba daga cikin hanta.

• Abinsha: Ruwa, green tea, lemon water.

Abincin da Ya Kamata Mai Ciwon Hanta Ya Guji:

1. Abinci Mai Yawan Kitse: Nama mai kitse, abinci mai soyayye, butter.
2. Abinci Mai Yawan Sugar: Sweets, sodas, pastries.
3. Abinci Mai Gishiri Mai Yawa: Processed foods, canned soups, soy sauce.
4. Alcohol: Shan giya na da illa sosai ga hanta, ya kamata a guje shi gaba daya.
5. Abinci Mai Yawan Additives da Preservatives: Processed foods, fast food.

Kammalawa:

Amfani da abinci mai gina jiki, mai dauke da fiber, vitamins, da minerals yana taimakawa wajen inganta lafiyar hanta da kuma rage matsalolin da ciwon hanta ke iya haifarwa. Yana da muhimmanci a tuntubi likita ko dietitian don samun cikakken shiri na abinci da ya dace da bukatun lafiyar mutum.