Abin da kuke ci kafin shan barasa zai iya yin tasiri sosai kan yadda kuke ji a ƙarshen dare da kuma safiya.
A gaskiya ma, zabar abincin da ya dace kafin saukar da abin sha ko biyu na iya taimakawa wajen sarrafa yunwa, daidaita ma'aunin lantarki, da rage wasu abubuwan da ke tattare da barasa.
Akasin haka, zabar wasu abinci na iya haifar da kumburi, bushewa, ƙwannafi da rashin narkewar abinci.
Anan akwai mafi kyawun abinci guda 15 da yakamata ku ci kafin sha.
Mun haɗa samfuran da muka yi imanin za su yi amfani ga masu karatun mu. Idan kun saya ta hanyar haɗin yanar gizo akan wannan shafin, ƙila mu sami ƙaramin kwamiti. Ga tsarin mu.
Table na abubuwan ciki
1. Kwai
Kwai suna da gina jiki sosai kuma suna cikawa, suna ɗauke da gram 7 na furotin a kowace gram 56 ().
Cin abinci kamar kwai kafin shan barasa na iya taimakawa rage yawan zubar ciki da jinkirta sha barasa (, ).
Bugu da ƙari, furotin shine mafi cika macronutrient, yana kiyaye ku tsawon lokaci, wanda zai iya rage haɗarin barasa da ke haifar da cin abinci daga baya da dare ().
Tun da barasa yana rage hanawa kuma an nuna shi don inganta ci, zabar babban abinci kafin daren sha na iya zama hanya mai wayo don rage sha'awar daga baya ().
Kuna iya amfana ta hanyoyi da yawa. Shirya su a bushe, tafasa ko gauraye tare da zaɓin kayan lambu don abinci mai gina jiki, omelet mai cike da fiber.
2. hatsi
Oats kuma suna aiki azaman furotin da furotin, duka biyun suna haɓaka jin daɗin cikawa kuma suna ɓoye tasirin barasa (, ).
A gaskiya ma, kawai kofi ɗaya (1-gram) na hatsi yana ba da kusan gram 81 na furotin da gram 10 na fiber, tare da yalwar ƙarfe, bitamin B8, da calcium ().
Baya ga darajar sinadirai masu daraja, binciken ɗan adam da na dabba da yawa sun nuna cewa yana iya amfanar lafiyar hanta ta hanyar kariya daga lalacewar hanta da ke haifar da barasa da inganta aikin hanta (, , ).
Bayan garin oat, hatsi suna aiki da kyau a cikin kayan gasa, sandunan granola da santsi. Ana iya haɗe su kuma a yi amfani da su azaman tushe don ɓawon burodi na pizza, veggie patties, ko flatbreads, waɗanda ke da cikakkiyar zaɓi don ciye-ciye kafin sha.
3. Ayaba
Ɗaukar gram 4 na fiber kowane babban 'ya'yan itace babban abun ciye-ciye ne mai ɗaukar nauyi da za ku samu a hannu kafin a sha don taimakawa rage sha barasa a cikin jinin ku ().
Bugu da ƙari, suna da yawa a cikin potassium, wanda zai iya hana shan barasa ().
Domin kusan kashi 75% na ruwa ne, ayaba kuma zata iya taimaka maka wajen samun ruwa ().
Ayaba abinci ne mai lafiya kuma mai dacewa da kanshi, amma kuma ana iya sawa da man gyada ko kuma a saka shi a cikin santsi, salads na 'ya'yan itace, oatmeal ko yogurt don maganin gidan wuta.
4. Salmon
Salmon yana daya daga cikin mafi kyawun tushen omega-3 fatty acids, waɗanda suke da mahimmancin fatty acids masu alaƙa da ().
Wasu binciken dabbobi sun nuna cewa omega-3 fatty acids na iya taimakawa wajen rage wasu illar barasa, gami da kumburin kwakwalwa wanda ya haifar da yawan barasa ().
Hakanan yana da girma a cikin furotin, yana samar da nau'in gram 22 a cikin kowane 4-ounce (gram 113), wanda zai iya taimakawa rage sha barasa ().
Ɗaya daga cikin mafi sauƙi hanyoyin da za a shirya salmon shine a gasa shi. Sanya salmon a gefen fata mai gasa a ƙasa kuma yayyafa da gishiri, barkono da kayan yaji da kuka zaɓa.
Kawai a gasa a 400 ° F (200 ° C) na kimanin minti 10-15, sa'an nan kuma haɗa shi tare da zabin kayan lambu da kuma jin dadin abinci mai kyau.
5. Girki yogurt
Bayar da cikakkiyar ma'auni na furotin, mai da carbohydrates, Girkanci mara dadi shine ɗayan mafi kyawun abincin da zaku iya ci kafin sha ().
Protein yana da mahimmanci musamman saboda yana narkewa a hankali kuma yana iya rage tasirin barasa a jikin ku ta hanyar rage sha ().
Hakanan zai iya taimaka muku ku kasance cikin koshi cikin dare don guje wa yunwa da shan barasa (, ).
Gwada ɗorawa yogurt Girkanci mara daɗi tare da 'ya'yan itace, goro da iri don sauƙi, cikawa da abun ciye-ciye mai daɗi kafin dare a cikin gari.
6. Chia pudding
Kwayoyin Chia suna da kyakkyawan tushen fiber da furotin, da kuma mahimman ma'adanai kamar manganese, magnesium, phosphorus, da calcium (17).
Musamman, fiber na iya taimakawa jinkirta zubar da ciki da rage sha barasa a cikin jinin ku (3, 18).
Bugu da ƙari, ƙwayoyin chia suna da wadata a cikin antioxidants, irin su rosmarinic acid, gallic acid, da caffeic acid, dukansu suna aiki don hana lalacewar cell da kare hanta (19, 20).
Chia pudding yana da sauƙin yin. Kawai a haxa cokali 3 (gram 42) na tsaban chia tare da kofi 1 (237 ml) na madara ko madara mara kiwo tare da zaɓin 'ya'yan itatuwa, goro, kayan yaji da kayan zaki na halitta.
Kuna iya samun tsaba na chia a cikin shaguna da kan layi.
7. Berries
Berries kamar strawberries, blackberries, da blueberries suna cike da muhimman abubuwan gina jiki, ciki har da fiber, manganese, da bitamin C da K ().
Hakanan suna da wadataccen ruwa, yana taimaka muku zama cikin ruwa, wanda ke rage tasirin barasa kuma yana hana bushewa ().
Bugu da ƙari, cin abinci kamar berries zai iya kare sel daga lalacewa ta hanyar barasa.
Wani binciken dabba ya gano cewa blueberries suna da tasiri wajen haɓaka matakan antioxidants da yawa a cikin hanta, wanda zai iya taimakawa wajen kare kariya daga damuwa na oxidative da ke haifar da barasa ().
Wani binciken na mutane 12 ya lura cewa cin abinci yau da kullun na 17,5 oza (gram 500) na strawberries ya inganta matsayin antioxidant a cikin kwanaki 16 ().
Haɗa su tare da dintsi na almonds don ƙarin mahimmancin abin ciye-ciye kafin a sha, ko gwada ƙara su zuwa smoothies, salads 'ya'yan itace, da yogurt parfaits.
8. Bishiyar asparagus
Baya ga samar da nau'ikan bitamin da ma'adanai masu mahimmanci, an kuma yi nazari sosai don iyawarta na inganta lafiyar hanta.
A gaskiya ma, binciken daya ya gano cewa bishiyar asparagus ya inganta alamun da yawa na aikin hanta da kuma ƙara yawan matsayin antioxidant a cikin mice tare da lalacewar hanta ().
Bugu da ƙari, binciken gwajin-tube ya nuna cewa bishiyar asparagus shine kyakkyawan tushen antioxidants kamar ferulic acid, kaempferol, quercetin, rutin, da isorhamnetin, waɗanda ke hana lalacewar cell ta hanyar yawan barasa. (, ).
Don abinci mai sauƙi, zubar da bishiyar asparagus tare da , kakar da gishiri da barkono da gasa a 425 ° F (220 ° C) na minti 10 zuwa 15, ko har sai launin ruwan kasa.
9. Inabi
'ya'yan itacen citrus ne mai ɗanɗano wanda ke ba da lafiyayyen kashi na fiber, bitamin C da bitamin A cikin kowane hidima ().
Har ila yau, ya ƙunshi naringenin da naringin, magungunan antioxidant guda biyu waɗanda aka nuna don hana lalacewar hanta da kuma taimakawa wajen inganta lafiyar hanta a cikin nazarin gwajin-tube ().
Bugu da ƙari, binciken da aka yi na makonni shida a cikin berayen ya gano cewa cinye ruwan 'ya'yan itacen inabi yana ƙara matakan enzymes da yawa da ke cikin aikin hanta da detoxification ().
Gwada yanke 'ya'yan inabi a cikin kwata kuma yayyafa 'ya'yan itace tare da gishiri kadan ko sukari don taimakawa wajen daidaita dandano tart da tart.
Duk da haka, ka tuna cewa 'ya'yan itacen inabi na iya zama cutarwa, don haka tabbatar da yin magana da mai kula da lafiyar ku idan kuna da wata damuwa.
10. Kankana
Kankana yana da yawa a cikin ruwa kuma yana iya taimaka muku kasancewa cikin ruwa yayin shan.
Misali, shine kusan kashi 92% na ruwa, yayin da cantaloupe ya kai kusan 90% (,).
Wadannan 'ya'yan itatuwa kuma suna da wadata a cikin muhimman abubuwan lantarki, kamar potassium, wanda za a iya raguwa da sauri tare da yawan barasa (, ,).
, kankana, da cantaloupe duk suna yin abubuwan ciye-ciye masu ban sha'awa, masu shayarwa waɗanda za a iya yanke su cikin yanka ko cubes.
11. Lauya
Mai wadatu da kitse masu lafiyayyan zuciya, yana ɗaya daga cikin mafi kyawun abinci da za ku iya ci kafin shan barasa.
Wannan saboda mai yana ɗaukar lokaci mai tsawo don narkewa fiye da furotin ko carbohydrates, wanda zai iya taimakawa rage sha barasa a cikin jinin ku (, ).
Bugu da ƙari, avocado yana taimakawa wajen daidaita electrolytes, tare da rabin avocado kawai yana samar da kashi 7% na bukatun potassium na yau da kullum ().
Mafi mahimmanci, wannan 'ya'yan itace yana da yawa kamar yadda yake da dadi. Gwada yada shi akan gurasa, yin amfani da shi zuwa saman salads, ko kuma yayyafa ƙullun tare da gishiri kadan don abinci mai dadi.
12. Kuwo
Quinoa cikakken hatsi ne mai wadataccen furotin, fiber da adadin ma'adanai masu mahimmanci (36).
Yana da wadata musamman a cikin magnesium da potassium, ma'adanai guda biyu waɗanda zasu iya taimakawa rage rashin daidaituwar electrolyte sakamakon shan barasa (36).
Hakanan yana da kyakkyawan tushen antioxidants kamar quercetin, ferulic acid, catechin, da kaempferol, waɗanda zasu iya kariya daga haɓakar ƙwayoyin cuta masu cutarwa da ake kira radicals kyauta wanda ya haifar da yawan barasa (37).
Ana iya amfani da Quinoa cikin sauƙi a cikin jita-jita iri-iri, gami da miya, stews ko salads. Hakanan zaka iya ƙara shi zuwa sandunan granola na gida, cizon kuzari, ko muffins don abinci mai daɗi da lafiya kafin a sha.
Kuna iya siyan quinoa a gida ko kan layi.
13. Gwoza
tsaya a matsayin babban abin sinadari, duka saboda tsayayyen launi da abun ciki mai ban sha'awa na antioxidant.
Wani binciken dabba ya nuna cewa ruwan 'ya'yan itacen gwoza yana da tasiri mai kariya akan ƙwayoyin hanta, yana rage lalacewa ta hanyar 38% ().
Ƙarin bincike ya gano cewa ba da ruwan 'ya'yan itacen gwoza na berayen yana ƙara yawan matakan enzymes da yawa da ke cikin lalata da ().
Za a iya dafa gwoza, a daɗe, gasasu ko gasassu kuma a yi amfani da su don yin tsoma, miya, salsa ko slaws.
14. Dankali mai dadi
Ba wai kawai kyakkyawan tushen potassium bane don taimakawa daidaita matakan electrolyte lokacin shan barasa, har ma da wadatar carbohydrates masu rikitarwa ().
Complex carbohydrates sun ƙunshi manyan ƙwayoyin cuta waɗanda ke ɗaukar lokaci mai tsawo don rushewa, waɗanda zasu iya zama masu fa'ida don rage tasirin barasa a jikin ku ().
A cewar wani bincike da aka yi na mutane 10, cin dafaffen dankalin turawa, yana rage girman girma da faɗuwar matakan sukari a cikin jini, wanda zai iya rage yunwa da kuma hana cin abinci mai yawa sakamakon shan barasa (, ).
Gwada yin bulala don abun ciye-ciye mai sauƙi ko gefen tasa kafin fita. Kawai a yanka dankalin turawa a cikin kwata, jefa su da man zaitun da kayan yaji da gasa na minti 20-25 a 425 ° F (220 ° C).
15. Trail mix
Haɗin sawu na gida shine babban zaɓi don lafiya, cika abun ciye-ciye kafin ku fara sha.
Kwayoyi da iri kamar almonds, gyada, da kabewa da tsaban flax duk suna da yawa a cikin fiber da furotin, wanda zai iya taimakawa rage zubar da ciki don rage tasirin barasa (43, 44).
Bugu da ƙari, suna da kyakkyawan tushen magnesium, potassium, da alli, waɗanda duk zasu iya taimakawa hana rikicewar electrolyte sakamakon shan barasa (45).
Haɗin hanya yana da sauƙi don yin amfani da sinadarai kamar goro da tsaba da kuma haɗaɗɗun abubuwa, irin su oatmeal, flakes na kwakwa da busassun 'ya'yan itace.
Idan kana so ka zaɓi gaɗaɗɗen hanyar da aka siya, nemi nau'ikan ba tare da ƙara sukari, gishiri ko kayan aikin wucin gadi ba. Kuna iya samun zaɓuɓɓuka masu lafiya a gida ko kan layi.
Abincin da za a guje wa kafin shan barasa
Sanin irin abincin da ya kamata ku guje wa kafin shan barasa yana da mahimmanci kamar zabar abinci mai gina jiki don ci kafin dare.
A wasu lokuta, barasa na iya haifar da alamun cututtukan gastroesophageal reflux cuta (GERD), yanayin da ke da ƙwannafi, tashin zuciya, da belching ().
Idan kana da GERD ko kuma masu saurin rashin narkewar abinci, ƙila za ka so ka guje wa wasu abubuwan da ke haifar da motsi kafin sha, irin su abinci mai yaji, cakulan, soda, da maganin kafeyin ().
Bugu da ƙari, abinci mai gishiri kamar kwakwalwan kwamfuta, pretzels, da crackers na iya haifar da kumburi da kumburin ruwa, musamman idan aka haɗa su da barasa (, ).
A ƙarshe, tabbatar da guje wa abinci da abubuwan sha masu sukari, kamar farin burodi, taliya, alewa, da soda.
Wadannan abinci da abubuwan sha ba a narkar da su cikin sauri ba, har ma suna iya haifar da canjin sukari a cikin jini, yana kara haɗarin cin abinci daga baya da dare ().
Bugu da ƙari, tabbatar da kasancewa cikin ruwa ta hanyar shayar da ruwa mai tsabta a cikin dare don rage haɗarin rashin lafiyar safiya ().
Abinda ke ciki Kafin shan barasa, ƙila za ku so ku guje wa abinci mai gishiri, carbohydrates mai ladabi, da abincin da ke haifar da GERD.
Kasan layin
Zaɓin abincin da ya dace a gaba yana da matuƙar mahimmanci.
Wasu abinci na iya haifar da rashin narkewar abinci, kumburin ciki da ƙwannafi yayin ƙara haɗarin ƙara sha'awa da yunwa.
A halin yanzu, wasu abinci na iya ba kawai rage wasu mummunan tasirin barasa ba, amma kuma suna iya shafar yadda kuke ji da safe yayin da kuke kare lafiyar ku na dogon lokaci.
