Domin samun lafiyayyen abinci mai gina jiki, abinci mai kitseBa kwa buƙatar nisantar da ku. Cin matsakaicin adadin abinci mai ɗauke da kitse mai lafiya yana da matukar amfani ga lafiya. Koyaya, a wasu yanayin kiwon lafiya, ana buƙatar iyakance mai.
Misali, wadanda aka yi wa tiyatar gallbladder ko kuma suna da cutar pancreatic ya kamata su bi abinci mara nauyi. Cin abinci maras kitse kuma yana hana ƙwannafi, yana taimakawa rage nauyi, da kuma inganta ƙwayar cholesterol.
a cikin labarin "menene abincin da ba shi da kitse", "menene abinci mai mai", "yadda za a rage cin abinci maras lafiya" za a tattauna batutuwa.
Menene Abincin Fat?
Koren Leafy Kayan lambu
kore kayan lambu Ya ƙunshi kusan babu mai kuma yana cike da ma'adanai da bitamin masu amfani, kamar su calcium, potassium, folate, da bitamin A da K.
Har ila yau, suna da wadata a cikin wasu mahadi na shuka waɗanda ke da mahimmanci don rage kumburi a cikin jiki.
Nazarin ya nuna cewa cin koren ganye na iya yin kariya daga wasu yanayi, kamar cututtukan zuciya, ciwon sukari, da ciwon daji. Koren ganyen kayan lambu sun haɗa da;
- Kale sprouts
- Alayyahu
- Arugula
– Black kabeji
- biceps
- letas
'Ya'yan itãcen marmari
Idan kana neman abun ciye-ciye mai daɗi, mai ƙarancin ƙiba,'ya'yan itatuwa Yana da kyakkyawan zaɓi. Kusan duk 'ya'yan itatuwa suna da ƙarancin mai kuma suna da wadataccen bitamin, ma'adanai da fiber.
Har ila yau, suna da wadata a cikin mahadi na shuka. Yawancin waɗannan mahaɗan tsire-tsire masu amfani suna da alhakin ingancin launi na 'ya'yan itace.
Bugu da ƙari, wasu mahadi na shuka an san su zama masu ƙarfi antioxidants.
A cikin jikinmu, antioxidants suna kare kariya daga cutarwa, kwayoyin marasa ƙarfi da aka sani da radicals kyauta. Lalacewar kwayar halitta daga radicals masu kyauta na iya haifar da tsufa, cututtukan zuciya, arthritis, ciwon daji, da sauran yanayi.
Pulse
Pulsenau'in abinci ne wanda ya hada da wake, wake, da lentil. Suna da ƙananan mai kuma ba su ƙunshi cholesterol ba. Menene ƙari, suna da yawan fiber, furotin, bitamin B, da ma'adanai masu mahimmanci kamar magnesium, zinc, da baƙin ƙarfe.
Godiya ga bayanin martabarsu mai gina jiki sosai, legumes suna ba da wasu fa'idodin kiwon lafiya.
Nazarin ya nuna cewa za su iya rage hawan jini da cholesterol, da kuma sarrafa matakan sukari na jini.
Bugu da ƙari, cin abinci na yau da kullum yana taimakawa wajen rasa nauyi saboda yawan adadin fiber yana sa ku ji dadi na dogon lokaci.
Dankali mai dadi
Dankali mai dadi Tushen kayan lambu ne mai daɗi, ƙarancin mai. Matsakaicin dankalin turawa ɗaya ya ƙunshi gram 1.4 na mai kawai.
Baya ga rashin kitse, dankali mai dadi yana samar da bitamin A, bitamin C da kuma bitamin B da yawa. Har ila yau yana da wadata a cikin ma'adanai irin su potassium da manganese.
Launin lemu mai haske na wannan kayan lambu ya samo asali ne saboda yawan abun ciki na beta carotene, wani launi na shuka wanda aka sani don kare lalacewa daga radicals kyauta.
Beta carotene yana da amfani musamman ga idanu. Bincike ya nuna cewa wadanda ke cinye yawan sinadarin beta-carotene suna da raguwar haɗarin yanayin ido kamar su cataracts da shekaru masu alaƙa da macular degeneration (AMD).
Cruciferous Kayan lambu
Kayan lambu na cruciferous sune tushen kayan abinci mai ƙarfi kamar fiber, folate, sauran ma'adanai da bitamin C, E da K. Wasu kayan lambu na cruciferous sun haɗa da:
- Broccoli
- Farin kabeji
- Brussels sprouts
- Kabeji
- Turnip
Duk waɗannan kayan lambu sun ƙunshi kusan babu mai, yana mai da su kyakkyawan tushen abinci don rage yawan mai.
Bayan kayan abinci mai gina jiki, kayan lambu na cruciferous suna samar da abubuwa masu ɗauke da sulfur da aka sani da glucosinolates, waɗanda ke da alhakin ɗanɗanon kayan lambu. An gano Glucosinolates suna da tasirin maganin ciwon daji a cikin gwajin-tube da nazarin dabbobi.
Yawancin binciken da aka gudanar a cikin mutane kuma sun lura cewa yawan amfani da kayan lambu na cruciferous yana rage haɗarin wasu cututtuka, ciki har da ciwon daji na mafitsara, nono, hanji, hanta, huhu, da ciki.
Yi la'akari da cewa hanyoyin dafa abinci na iya rinjayar adadin glucosinolate da aka samu a cikin kayan lambu na cruciferous. Kuna iya sha glucosinolate da kyau idan kun tururi waɗannan kayan lambu maimakon cinye su danye, dafaffe.
namomin kaza
MantarAbinci ne masu daɗi kuma marasa kitse masu fa'idodin kiwon lafiya da yawa. Ba sa fada cikin rukunin abinci na gargajiya - ba 'ya'yan itatuwa ba ne ko kayan lambu, hatsi ko kayayyakin dabbobi.
A gaskiya ma, an yi amfani da namomin kaza a matsayin abinci da magani tsawon ƙarni. Nau'o'in namomin kaza na yau da kullun sun haɗa da:
– Farin maɓalli
- Crimini
- Portabella
- shiitake
– Kawa
Abubuwan gina jiki a cikin namomin kaza sun bambanta da nau'in - amma duk sun ƙunshi potassium, fiber da bitamin B da ma'adanai daban-daban. Wasu nau'ikan kuma sun ƙunshi adadi mai yawa na bitamin D.
Namomin kaza sune tushen abinci mafi girma na ergothioneine, wani antioxidant da aka sani yana da tasirin kumburi.
Nazarin ya nuna cewa namomin kaza suna ƙarfafa tsarin rigakafi kuma yana iya zama kariya daga wasu cututtuka.
tafarnuwa
Tafarnuwa tana da ƙananan adadin kuzari kuma kusan babu mai. A cikin tarihi, ana amfani da tafarnuwa don dalilai na magani.
Nazarintafarnuwarka yana nuna cewa yana ƙarfafa tsarin rigakafi kuma yana iya taimakawa wajen hana mura idan an sha akai-akai.
farin kifi
Farin kifaye maras nauyi kifaye ne irin su haddock, cod, bass na teku. Wannankifi nau'ikan suna da ƙarancin kitse, sun ƙunshi ƙananan adadin kuzari kuma tushen furotin ne mai inganci.
Abincin farin kifi mai dafaffen gram 85 ya ƙunshi kusan gram 1 na mai, adadin kuzari 70-100, da gram 16-20 na furotin.
Wadannan kifi kuma suna samar da wasu muhimman bitamin da ma'adanai, kamar bitamin B12, phosphorus, selenium da niacin.
Nono kaji
Nonon kaji abinci ne mai ƙarancin kitse wanda ke ba da ƙaƙƙarfan adadin furotin mai inganci a cikin hidima ɗaya kawai.
Nono shine mafi ƙasƙanci na kaji. Abincin gasasshen gram 85 na gasasshen ƙirjin kaji mara fata yana da gram 3 na mai kawai amma yana ba da furotin gram 26.
Baya ga furotin, kaji yana dauke da niacin, bitamin B6, selenium da phosphorus.
madara mai ƙarancin ƙiba
Kayayyakin kiwo masu ƙarancin kiwo sun haɗa da nau'ikan irin su madara mai ƙima ko yogurt mara ƙiba da cukuwar gida.
Gabaɗaya, samfuran kiwo suna da kyakkyawan tushen furotin, ma'adanai da yawa, da bitamin B riboflavin, niacin, B6 da B12.
Har ila yau, wasu yogurts na dauke da kwayoyin probiotics, wadanda kwayoyin cuta ne masu amfani ga lafiyar hanji.
Farin kwai
Duk da yake ba a la'akari da dukan ƙwai a matsayin abinci maras nauyi.farin kwai yana da ƙananan mai. Domin kitse da cholesterol a cikin kwai sun tattara cikin gwaiduwa.
Babban farin kwai yana dauke da mai gram 0, yayin da babban kwai gaba daya, gami da gwaiduwa, yana dauke da kitse gram 5.
Har ila yau, farin ƙwai ba su da adadin kuzari da kuma kyakkyawan tushen furotin mai inganci.
Menene Abincin Fatty?
Cikakkun kitse su ne kitsen da ke da ƙarfi a zafin daki. Cikakkun kitse suna shafar jiki ta hanyar ƙara adadin mummunan ko LDL cholesterol a cikinsa. LDL cholesterol yana taruwa akan bangon arteries, wanda hakan ke hana kwararowar jini zuwa zuciya da sassa daban-daban na jiki.
Idan ba a kiyaye matakan LDL cholesterol a ƙarƙashin kulawa ba, zai iya haifar da toshewar jijiya wanda zai iya haifar da bugun zuciya.
Fat-fat su ne unsaturated m acid. Tsarin trans yana taimakawa inganta dandano, tsawaita rayuwar shiryayye kuma ba shi da tsada. Amma yana da haɗari ga lafiya.
Fat-fat suna rage cholesterol mai kyau (HDL cholesterol) kuma yana haɓaka mummunan cholesterol (LDL cholesterol), ta haka yana ƙara haɗarin cututtukan zuciya da bugun jini. Suna kuma haifar da kiba, wanda a ƙarshe yana haifar da ciwon sukari da matsalolin lafiya masu alaƙa da kiba.
Don haka, wajibi ne a nisantar da abinci mai yawan kitse da mai. nema abinci mara kyau mai yawan mai...
mayonnaise
Mayonnaise yana da yawan kitsen mai. Saboda nau'in kirim ɗinsa da ɗanɗano mai daɗi, yana ɗaya daga cikin miya da ake iya cinyewa fiye da kima. Saboda yawan kitse da yake da shi, ya kamata a yi amfani da mayonnaise a hankali, kuma a samo wasu hanyoyi daban-daban.
man shanu
man shanuCikakken abun ciki yana da yawa. Kada a sha fiye da teaspoons 1-2 kowace rana.
Kitsen dabbobi
Kitsen kaji, kitsen agwagi, kitse da kitsen rago su ne kitsen dabbobi. Duk da cewa yana da daɗi, kitsen dabbobi suna da yawa a cikin kitse.
Kirim mai tsami
Kirim mai tsami, wanda aka fi amfani da shi a cikin biredi, yana da kitse mai yawa kuma yana haifar da saurin kiba.
Naman da aka sarrafa
Naman da aka sarrafa kamar tsiran alade da salami suna da yawa a cikin sodium da cikakken mai. Bugu da ƙari, naman da aka sarrafa yana ɗauke da kitsen dabba, wanda ke sa su rashin lafiya idan aka ci su da yawa akai-akai.
Don gina jiki maimakon naman da aka sarrafa, ku ci nama maras kyau kamar namomin kaza, dafaffen lentil, wake da nono kaji.
soya
Abincin da aka soya an san su don cikakken cikakken abun ciki da mai da kuma illar lafiya. Soyuwa irin su soya na faransa, soyayyen kaza, da kuma soyayyen abinci ba su da lafiya ko kaɗan don haka a guji.
Gurasar abinci
Keke da kek na iya ɗaga yanayi na ɗan lokaci, amma suna haɓaka matakan LDL, ko mummunan cholesterol. Musamman idan aka sha da yawa, yana ƙara haɗarin cututtukan zuciya.
Popcorn a cikin microwave
PopcornWaɗannan su ne babban tushen fiber da bitamin, amma fafuwar microwave sun ƙunshi babban adadin mai. Don haka, a guji cinye fakitin popcorn.
Cream Cika Candies
Cikakkun alewa suna da daɗi, amma kowace alewa tana ɗauke da kusan gram 0.5 na kitse. Haka kuma ba mu daidaita don cin alewa ɗaya kawai ba. Yin amfani da sukari mai cike da kirim mai yawa yana haifar da jiki don ɗaukar kitse mai yawa. Wannan yana haifar da karuwar nauyi.
Abincin Daskararre
Abincin da aka daskararre, irin su pizza daskararre da abincin da aka shirya don ci, suna da yawan kitse, tare da carbohydrates, gishiri da sukari. Suna ɗauke da kusan 1 g na mai a kowane hidima kuma ana iya cinye su da yawa, kamar kowane soyayyen abinci.
Ganyen Man Ganye
Man kayan lambu da aka haɗe, haɗaɗɗe ne na mai da aka gyara, da bazuwar da man kayan lambu bleaked. Ana amfani da waɗannan man kayan lambu wajen dafa abinci, soya, yin burodi, shafa mai da abinci mai daɗi.
Yayin da kuke dumama mai, mafi kyawun damar ku na cinye mai. Zaɓi madadin lafiyayye ga waɗannan kitse don kiyaye matakan mai mai yawa zuwa ƙaranci.
Dafaffen Abinci
Abincin da aka gasa kamar irin kek, croissants, da tarts suna da daɗi amma cike da kitse. Musamman masu kunshe da su. Fat-fat suna sa waɗannan abincin su zama masu raɗaɗi da mushy, suna ƙara ɗanɗanonsu. Gwada yin shi a gida ta amfani da tushen mai mai lafiya.
Ice cream
Kankara-kankara na nan take na dauke da sikari da kitse mai yawa kuma yana iya kara hadarin kamuwa da cututtukan zuciya, kiba da ciwon suga. Kuna iya yin ice cream na kanku a gida.
Mummunan Tasirin Abinci mai Fat A Jiki
Zai iya haifar da kumburi, ciwon ciki da gudawa
Daga cikin macronutrients wanda ya ƙunshi carbohydrates, mai da furotin, mai yana narkewa a hankali.
abinci mai kitseTunda yana ƙunshe da kitse mai yawa, yana rage zubar da ciki. Wato abincin ya dade a cikin ciki, wandakumburi,tashin zuciya kuma yana iya haifar da ciwon ciki.
Zai iya rushe microbiome na hanji
abinci mai kitseAn san yana cutar da lafiyayyen kwayoyin cuta da ke zaune a cikin hanji. Hakanan ana kiransa gut microbiome, wannan microorganism yana shafar:
Narkar da fiber
Bacteria a cikin hanji, wanda ke da tasirin anti-mai kumburi kuma yana iya kariya daga cututtukan narkewaShort sarkar fatty acid (SCFAs) Yana karya fiber don samar da shi.
amsawar rigakafi
Gut microbiome yana sadarwa tare da ƙwayoyin rigakafi don taimakawa wajen sarrafa martanin jiki ga cututtuka.
sarrafa nauyi
Rashin daidaituwar kwayoyin cuta na hanji na iya haifar da karuwar nauyi.
lafiyar hanji
Rikici a cikin microbiome na gut yana da alaƙa da haɓakar ciwon hanji mai banƙyama, amma probiotics na iya taimakawa wajen inganta bayyanar cututtuka.
Lafiyar zuciya
Kwayoyin cututtukan hanji na iya taimakawa wajen haɓaka HDL cholesterol mai kare zuciya, yayin da nau'ikan cutarwa na iya haifar da mahadi waɗanda ke lalata jijiyoyin jini, waɗanda ke haifar da cututtukan zuciya.
Sosai abinci mai kitseCin abinci mai kyau zai iya cutar da microbiome na hanji ta hanyar kara yawan kwayoyin cuta marasa lafiya da kuma rage yawan masu lafiya.
Wadannan canje-canje na iya haifar da wasu cututtuka na yau da kullum kamar kiba, ciwon daji, cututtukan zuciya, ciwon sukari, da cutar Parkinson.
Yana haifar da kiba da kiba
Yi yawa abinci mai kitse Cin abinci na iya haifar da kiba saboda yawan kalori mai yawa. Musamman high kitse mai amfani shine babban abu don samun nauyi.
Fat-fat; Yana faruwa ne lokacin da aka gyara man kayan lambu da sinadarai don kasancewa da ƙarfi a cikin ɗaki.
Duk da ka'idoji game da amfani da su, har yanzu ana samunsa a cikin abinci masu kitse da yawa saboda amfani da man kayan lambu da aka yi amfani da shi a wani yanki na soya da sarrafa abinci.
Yana ƙara haɗarin cututtukan zuciya da bugun jini
abinci mai kitseyana da wasu illa ga lafiyar zuciya.
Misali, an nuna soyayyen abinci yana kara hawan jini, yana rage HDL (mai kyau) cholesterol, kuma wadannan abubuwan suna haifar da kiba da kiba, wadanda ke hade da cututtukan zuciya.
Hakanan, haɗarin cututtukan zuciya yana da alaƙa da yawan cin abinci mai soyayyen.
Yana ƙara haɗarin kamuwa da ciwon sukari
abinci mai yawa, yana ƙara haɗarin kamuwa da ciwon sukari na 2. Abincin abinci mai sauri wanda ya haɗa da abinci mai kitse ba kawai amma har da abubuwan sha masu sukari yana haifar da yawan adadin kuzari, riba mai nauyi, rashin kula da sukarin jini da ƙara kumburi.
Bi da bi, waɗannan abubuwan suna ƙara haɗarin nau'in ciwon sukari na 2 da ciwon sukari na rayuwa - ciwo na rayuwa shine sunan gama gari na rukuni na cututtukan da suka haɗa da kiba, hawan jini, da sukarin jini.
yana haifar da kuraje
Karatucarbs mai ladabit, abinci mai sauri da abinci mai kitse ya ce cin abinci mai cike da abinci yana haifar da kuraje.
Wani bincike da aka yi a kan samarin kasar Sin fiye da 5.000 ya nuna cewa cin soyayyen abinci a kai a kai yana kara barazanar kuraje da kashi 17%. A wani binciken da aka yi kan matasan Turkiyya 2.300, an bayyana cewa cin kayan abinci masu kitse irin su tsiran alade da hamburgers na kara kamuwa da kurajen fuska da kashi 24%.
Abincin da ke da sukari kuma na iya haifar da kuraje ta hanyar haɓaka samar da ƙwayoyin fata da kuma mai na fata, yayin da suke ƙara yawan ayyukan wasu kwayoyin halitta a cikin jiki, ciki har da androgens da insulin-like girma factor 1 (IGF-1).
yana lalata ayyukan kwakwalwa
abinci mai kitseCin abinci da yawa na iya haifar da matsala tare da aikin kwakwalwa. abinci mai kitseNauyin nauyi, hawan jini, da ciwo na rayuwa kuma suna lalata tsarin, kyallen takarda, da ayyukan kwakwalwa.
Ta yaya za ku rage cin abinci mai kitse?
Yi amfani da hanyoyin dafa abinci mafi koshin lafiya
abinci mai kitse Yawancin lokaci ana soya shi, ma'ana ana dafa shi da mai da yawa. Dafa abincinku ta amfani da hanyoyin da ba sa buƙatar mai yawa. Wadannan hanyoyin su ne:
Gasa a cikin tanda
Wannan yana nufin dafa abinci a zafin jiki mai zafi (230 ° C) ta amfani da mai ko kadan. Wannan dabara za a iya fi son musamman ga dankali a matsayin madadin soya.
Soya iska
Toasters na iska suna zagayawa da iska mai zafi a kusa da abincin, suna mai da shi ƙuƙumi a waje amma mai laushi a ciki. Yana amfani da 70-80% ƙasa da mai fiye da hanyoyin soya na gargajiya, don haka abincinku ba zai zama mai mai ba.
Steamed
Wannan hanyar tana amfani da tururi daga ruwan zafi kuma baya buƙatar mai. Yana da babban madadin lokacin dafa abinci kamar nama, kifi da kayan lambu.
Layin Grid
Ba kwa buƙatar mai mai yawa don gasa. Wannan dabarar tana da amfani musamman ga nama da kayan lambu.
Maye gurbin abinci mai ƙiba tare da zaɓuɓɓuka masu lafiya
a nan abinci mai kitsewasu hanyoyi:
Burger
Maimakon abinci mai sauri, zaka iya yin hamburger naka a gida tare da nama, latas, tumatir da albasa.
Soya
Dankalin da aka gasa shine kyakkyawan madadin soyayyen faransa.
pizza
Maimakon siyan kayan da aka shirya, gwada yin pizza naku ta hanyar mirgine kullu na bakin ciki a gida. Don haka, za ku tabbata kun yi amfani da lafiya da kayan da ba su da mai.
Soyayyen kaza
Ana iya dafa kaji cikin sauƙi ko gasa su maimakon soyayyen.
irin kek
Idan kuna sha'awar kayan zaki, ku ci 'ya'yan itace ko yin santsi na 'ya'yan itace, ko nemo zaɓin kayan zaki tare da ƙarancin mai da adadin kuzari.
Yadda ake Kawar da Tasirin Abinci mai Fat?
Wani lokaci ba da niyya ba. abinci mai kitse Za mu iya yin hasara da yawa. Saboda dalilan da aka lissafa a sama abinci mai kitse Yana da illoli da yawa.
Idan ka sha mai da yawa ko abinci mai ƙiba, akwai wasu matakan da za ka iya ɗauka don rage illar su zuwa wani matsayi.
Me za a yi Bayan Cin Abinci mai Fat?
don ruwan dumi
abinci mai kitse Shan ruwan dumi bayan cin abinci yana taimakawa wajen kwantar da hankali da kunna tsarin narkewa. Ruwa yana aiki a matsayin mai ɗaukar kayan abinci da abubuwan sharar gida.
Shan ruwan zafi yana taimakawa wajen rushe abubuwan gina jiki zuwa nau'i mai narkewa. Idan ba a sha ruwa mai yawa, ƙananan hanji yana sha ruwa daga abinci don narkewa kuma yana haifar da bushewa da maƙarƙashiya.
Don abin sha
Abubuwan sha na detox suna taimakawa kawar da gubobi da suka taru a cikin tsarin bayan cin abinci mai kitse. Wasu masu bincike sun ba da shawarar cewa abubuwan sha na detox suna taimakawa wajen sakin guba da kuma taimakawa tare da asarar nauyi.
yi yawo
Yin tafiya na minti 30 bayan cin abinci mai nauyi yana taimakawa wajen inganta narkewa. Yana inganta motsin ciki, yana taimakawa narkewa kuma yana inganta asarar nauyi.
Saboda haka, don shakatawa jiki abinci mai kitse Yi tafiya cikin kwanciyar hankali na mintuna 30 bayan cin abinci.
Shirya abincinku na gaba
Shirya abincinku kafin lokaci, a kan saurin lokaci abinci mai kitse yana hana ku ci. Kar ku tsallake karin kumallo. Don guje wa yawan cin abinci a cikin yini, yi karin kumallo lafiya.
Yi amfani da probiotics
Shiryaprobiotic Cinsa yana taimakawa wajen daidaita lafiyar narkewar abinci kuma yana inganta flora na hanji da rigakafi. abinci mai kitse Bayan cin abinci, zaku iya cin gilashin yogurt ko curd a matsayin probiotic don ƙarfafa hanjin ku.
Cin 'ya'yan itatuwa da kayan marmari
Cin 'ya'yan itatuwa da kayan marmari na taimaka wa jiki da isasshen bitamin, ma'adanai da fiber don aiwatar da matakai daban-daban.
Cin abinci mai kitse da ke da ƙarancin fiber da mahimman ma'adanai masu mahimmanci da yawan kitse da kitse na iya haifar da maƙarƙashiya. Fara cin abinci tare da kwano na salatin da kayan lambu mai sabo don samar da jiki tare da muhimman abubuwan gina jiki.
barci lafiya
Barci yana daidaita yanayi, yana kwantar da hankali, jiki da ruhi. Don haka, a shakata kuma ku yi barci da kyau. Don haka za ku iya nisantar cin abinci a hankali.
Me bai kamata a yi ba bayan cin abinci mai ƙiba?
A guji cin abinci mai sanyi
abinci mai kitse Bayan cin abinci, cin abinci mai sanyi kamar ice cream yana da illa ga hanta, ciki da hanji.
abinci mai kitseYana da wuyar narkewa. Bayan haka, cin abinci mai sanyi yana sanya narkewa cikin wahala, yana haifar da kumburi da rashin narkewar abinci. Don haka, a guji cin abinci mai sanyi bayan cin abinci mai yawa.
Kada ku yi barci bayan cin abinci
Kada a taɓa kwanciya bayan cin abinci mai nauyi. Koyaushe barin tazarar sa'o'i 2-3 tsakanin abincin dare da barci. Barci daidai bayan cin abinci yana sa abinci da wuyar narkewa, yana haifar da kumburi da tarin kitse. Musamman abinci mai kitse bayan cin abinci…
