AREWA Nutrition

AREWA NUTRITION

Spirulina-algae (Ciyawar teku)
Wasu na iya kiranta da haka saboda tana tsirowa a cikin ruwa kamar ciyawa.
Amfanin Spirulina
Wasu daga cikin amfanin Spirulina da aka sani a fannin lafiya:
Wadataccen Abinci: Tana da protein mai yawa, vitamin B, da kuma sinadarai kamar iron da magnesium.
Tana da sinadaran antioxidants masu ƙarfi, waɗanda ke taimakawa wajen yaƙar ciwon da kuma ƙwayoyin cuta a jiki.
Rage Hawan Jini da Cholesterol: Tana taimakawa wajen daidaita hawan jini da rage matakin mummunan cholesterol a cikin jini.
Ƙarfin Jiki: Tana taimakawa wajen inganta ƙarfin jiki da kuma ƙara kuzari saboda yawan sinadaran da ke cikinta.
Inganta Lafiyar Zuciya: Saboda sinadaran da ke cikinta, tana taimakawa wajen lafiyar zuciya.
Taimakawa Hanta: Bincike ya nuna cewa tana da amfani wajen rage kumburi a cikin hanta.

Cooking Essentials: A List of Fundamental Spices and Herbs. A well-stocked spice rack is essential for adding flavor and aroma to various dishes. The following spices and herbs are staples in many cuisines: turmeric, cumin, coriander, cardamom, cinnamon, clove, nutmeg, ginger, fenugreek, mustard seeds, black pepper, red chili, star anise, saffron, paprika, asafoetida, and oregano, as well as herbs like bay leaf and curry leaves. These ingredients are available in various forms and are used to enhance the flavor and aroma of numerous culinary applications.

DASH (Dietary Approaches to Stop Hypertension)

DASH wani tsarin abinci ne da aka tsara don rage 'hawan jini' da kuma kiyaye lafiyar zuciya.

Abubuwan da ake ƙarfafawa:
i. ‘Ya’yan itatuwa da kayan marmari
ii. Whole grains kamar shinkafa da alkama
iii. Kindirmo da madarar mara mai
iv. Kifi, kaji, wake da gyada

Abubuwan da ake ragewa:
i. Gishiri (sodium)
ii. Mai me nauyi (saturated fats)
iii. Suga mai yawa

Amfanin DASH;
i. Rage hawan jini
ii. Inganta lafiyar zuciya
iii. Rage haɗarin cututtuka kamar ciwon zuciya da shanyewar jiki.

AskDietitian

🫁Abinci ga Masu Ciwon COPD (Ciwon Numfashi)

Idan kana da ciwon numfashi (COPD), yana da muhimmanci ka kula da abincinka domin:

a) Kara ƙarfi ga tsokokin numfashi (huhu da sauransu)
b) Hana gajiya da saurin ƙoshi
c) Rage ƙiba ko raunin jiki

Abincin sune kamar:
i. Cin abinci mai kara ƙarfi da kuzari (tuwo, shinkafa, dankali, mai)
ii. Ƙara yawan protein (kwai, kifi, madara, wake)
iii. Shan ruwa mai zafi (shayi etc)
iv. Cin 'ya'yan itatuwa masu vitamin A da C (mangwaro, karas, lemu)
v. Shan ruwa daidai gwargwado domin fitar da majina

A kaucewa:
1. Gishiri da yawa a abinci da kayan gwangwani
2. Abincin da ke haifar da iska sosai (wake, kabeji, broccoli etc.)
3. Abinci mai tauri ko busasshe.

Shawara:
i. Cin abinci kadan sau 5--6 a rana
ii. Huta kafin da bayan cin abinci
iii. Ƙara madara da man gyada a cikin abinci domin ƙara kuzari.

🥬 Ƙara kayan lambu a kowanne abinci, ka tabbata ka saka aƙalla nau’i ɗaya ko biyu na kayan lambu (kokonba, salak, karas, kabeji, tumatir, albasa etc.). Suna da Vitamins, Minerals da fiber masu taimakawa wajen narkewar abinci da kariya daga cututtuka.
💧Shan ruwa, ka sha fiya wata 4–8 na ruwa a rana. Kada ka jira ka ji ƙishirwa, saboda ƙishirwa alama ce cewa jiki ya riga ya rasa ruwa.
Cin hatsi da daddawa, Abincinmu na arewa kamar wake, gero, dawa, shinkafa da gyada suna da protein, iron, da fiber. Su kan taimaka wajen ƙara ƙarfi da rage haɗarin kiba.
🍊 ’Ya’yan itatuwa, ka ci aƙalla guda ɗaya a kullum, kamar lemu, ayaba, mangwaro, ko kankana. Suna da Vitamin C da ke ƙara ƙarfafa garkuwar jiki.

AskDietitian

Ka rage yawan mai (saturated) gishiri da sugar a abinci. Yawansu na iya jawo matsalar kiba, hawan jini, da ciwon zuciya.

AskDietitian

Proteins source

🟢 MUAC (Mid-Upper Arm Circumference)

English
MUAC is the measurement of the middle of the upper arm.
It is used to check if a child is healthy, moderately malnourished, or severely malnourished.
🔴 Red (