1-Folic acid

Yana da mahimmancin sinadirai da yakamata kowace mace ta sanya cikin abincinta na yau da kullun don inganta lafiyar zuciya, aikin jijiya, matsalolin fata da ido, narkewa, zawo, da samar da kuzari.

A lokacin daukar ciki, likitoci sun shawarci mata su sha folic acid, saboda yana iya rage yiwuwar lahani a cikin yara.

Hakanan za'a iya cinye shi ta hanyar kayan lambu masu ganyaye, legumes, hatsi masu ƙarfi da 'ya'yan itatuwa citrus. Hakanan za'a iya ƙara abubuwan da ake buƙata na folic acid a cikin abinci amma bayan tuntuɓar likita.

2- Calcium

Calcium yana taka muhimmiyar rawa wajen kiyaye kasusuwa da hakora, mata, musamman idan sun tsufa, suna fuskantar barazanar kamuwa da cutar kashi, yanayin da ke tattare da karaya da rauni.

Don haka, isasshen sinadarin calcium yana da mahimmanci a tsawon rayuwar mace. Ana samun Calcium da kyau a cikin madara, yogurt, cuku, da kayan lambu masu ganye kamar kabeji da alayyafo.

3- Vitamin D

Vitamin D yana da mahimmanci don shayar da calcium, aikin rigakafi, da lafiyar gaba ɗaya, kamar yadda yake aiki a matsayin hormone a jikin mace.

Mutum zai iya yin wani lokaci a ƙarƙashin rana da safe ko kuma a ƙarshen rana don samun bitamin D. Mutum zai iya cin kayan kiwo da kifi mai kitse.

4- Iron

Iron wani sinadari ne mai mahimmanci da ake buƙata don kula da lafiyar jini kuma yana taimakawa hana anemia.

Idan ba a sha baƙin ƙarfe yadda ya kamata, mutum zai iya fama da gajiya da rauni mai tsanani. Masana sun ba da shawarar shan baƙin ƙarfe tare da abinci mai arziki a cikin bitamin C don saurin tsotsewa da ingantaccen narkewa. Abincin da ke da ƙarfe ya haɗa da nama maras kyau, kaji, kifi da wake.

5- Omega-3 acid

Omega-3 fatty acid yana da mahimmanci don kiyaye lafiyar zuciya da kuma rage haɗarin cututtukan zuciya, babban dalilin mutuwar mata.

Ana iya samun Omega-3 fatty acid daga tushe kamar ghee, avocado, walnuts, tsaba chia, da man zaitun.

6- Protein

Protein ya zo a matsayin muhimmin tubalin ginin rayuwa kuma yana da mahimmanci ga ƙwayar tsoka, aikin rigakafi da gyaran nama.

Mata masu shekaru daban-daban suna buƙatar cinye isasshen adadin furotin don kiyaye lafiyar gaba ɗaya. Abubuwan da ke da wadatar furotin sun haɗa da nama maras kyau, kaji, kifi, qwai, kayan kiwo, lentil da tofu.

7- Vitamin C

Vitamin C, wanda aka sani da ascorbic acid, shine mai ƙarfi antioxidant wanda ke taka muhimmiyar rawa a cikin lafiyar mata.

Yana inganta samar da collagen, wanda ke amfana da lafiyar fata da kuma warkar da raunuka. Vitamin C kuma yana inganta shayar da baƙin ƙarfe, yana mai da amfani musamman ga mata masu fama da karancin ƙarfe. Vitamin C yana da yawa a cikin 'ya'yan itatuwa citrus, strawberries, barkono mai dadi, da broccoli.

8- Fiber

Fiber yana da amfani ga mata masu shekaru daban-daban, fiber yana inganta ƙoƙarin kiyaye nauyin jiki, yana taimakawa narkewa kuma yana rage haɗarin cututtuka masu tsanani kamar cututtukan zuciya da nau'in ciwon sukari na XNUMX.

Ana samun fiber a cikin dukan hatsi, 'ya'yan itatuwa, kayan lambu, legumes da goro.

9- Potassium

Potassium wani electrolyte ne mai mahimmanci don daidaita karfin jini da kuma lafiyar tsoka da jijiyoyi. Cin isasshen potassium yana taimakawa rage haɗarin hawan jini da bugun jini.

Potassium yana da yawa a cikin ayaba, lemu, dankali, alayyafo da wake. Wajibi ne don daidaita abincin potassium da ci na sodium don mafi kyawun sarrafa hawan jini.

Hasashen horoscope na Maguy Farah na shekarar 2023