Yadda ake ciyar da kaji masu yin ƙwai a lokacin rani?

Domin tabbatar da ingantaccen aikin samar da ƙwai a lokacin rani lokacin da yanayin zafi yake da yawa, ya zama dole a yi aiki mai kyau na kulawa. Da farko, ya kamata a daidaita ciyar da kaji daidai da yanayin da ake ciki, kuma a mai da hankali kan hana damuwa da zafi.

Yadda ake ciyar da kaji masu yin ƙwai a lokacin rani?

1. Ƙara yawan sinadarin abinci mai gina jiki

A lokacin rani, idan yanayin zafi ya wuce digiri 25 a sama, yawan cin kaji zai ragu kamar yadda ya kamata. Yawan cin abinci mai gina jiki kuma yana raguwa, wanda hakan ke haifar da ƙarancin aikin samar da ƙwai da kuma ƙarancin ingancin ƙwai, wanda ke buƙatar ƙaruwar abinci mai gina jiki.

A lokacin zafi mai yawa, buƙatar kuzarin kaji na kwanciya yana raguwa da megajoules 0.966 a kowace kilogiram na metabolism na abinci idan aka kwatanta da yadda aka saba ciyarwa. Sakamakon haka, wasu ƙwararru suna ganin ya kamata a rage yawan kuzarin abincin da ya dace a lokacin rani. Duk da haka, kuzari shine mabuɗin tantance yawan samar da ƙwai bayan an ciyar da shi. kaji masu kwanciyasun fara kwanciya. Rashin isasshen kuzarin da ake sha sau da yawa yana faruwa ne sakamakon raguwar yawan abincin da ake ci a lokacin zafi mai yawa, wanda ke shafar samar da ƙwai.

Gwaje-gwaje sun nuna cewa ana iya ƙara yawan samar da ƙwai sosai idan aka ƙara man waken soya da aka dafa da kashi 1.5% a lokacin zafi mai zafi na lokacin rani. Saboda wannan dalili, ya kamata a rage yawan abincin hatsi kamar masara yadda ya kamata, ta yadda gabaɗaya ba zai wuce kashi 50% zuwa 55% ba, yayin da ya kamata a ƙara yawan abinci mai gina jiki yadda ya kamata don tabbatar da aikin da aka saba yi na samar da shi.

2. Ƙara wadatar abinci mai gina jiki kamar yadda ya dace

Sai dai ta hanyar ƙara yawan furotin a cikin abinci kamar yadda ya dace da kuma tabbatar da daidaiton amino acid ne kawai za mu iya biyan buƙatun furotinkaji masu kwanciyaIn ba haka ba, samar da ƙwai zai shafi saboda rashin isasshen furotin.

Sinadarin furotin a cikin abinci donkaji masu kwanciyaA lokacin zafi ya kamata a ƙara da kashi 1 zuwa 2 cikin ɗari idan aka kwatanta da sauran yanayi, wanda ya kai fiye da kashi 18 cikin ɗari. Saboda haka, ya zama dole a ƙara yawan abincin kek kamar waken soya da kek ɗin auduga a cikin abincin, tare da adadin da ba zai gaza kashi 20 zuwa 25 cikin ɗari ba, kuma ya kamata a rage yawan abincin furotin na dabbobi kamar abincin kifi yadda ya kamata don ƙara ɗanɗano da inganta cin abinci.

3. Yi amfani da ƙarin abinci a hankali

Domin gujewa damuwa da raguwar samar da ƙwai da zafin jiki ke haifarwa, ya zama dole a ƙara wasu ƙarin abubuwa masu hana damuwa a cikin abincin da ake ci ko ruwan sha. Misali, ƙara 0.1% zuwa 0.4% bitamin C da 0.2% zuwa 0.3% a cikin ruwan sha na iya rage matsin lamba a cikin zafi sosai.

4. amfani da abincin ma'adinai yadda ya kamata

A lokacin zafi, ya kamata a ƙara yawan sinadarin phosphorus a cikin abinci yadda ya kamata (phosphorus na iya taka rawa wajen rage damuwa a lokacin zafi), yayin da adadin sinadarin calcium a cikin abincin kaji za a iya ƙara shi zuwa kashi 3.8%-4% don cimma daidaiton calcium-phosphorus gwargwadon iko, tare da kiyaye rabon calcium-phosphorus a kashi 4:1.

Duk da haka, yawan sinadarin calcium a cikin abincin zai shafi yadda ake shan calcium. Domin ƙara yawan sinadarin calcium a cikin abincin ba tare da shafar yadda ake shan calcium a cikin abincin kaji ba, ban da ƙara yawan sinadarin calcium a cikin abincin, ana iya ƙara shi daban, wanda hakan zai ba kaji damar cin abinci cikin 'yanci don biyan buƙatunsu na jiki.

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