د. نه‌سرین محی الدین
خواردن و خواردنه‌وه كاریگه‌رى له‌سه‌ر گشت چالاكیه‌كانى له‌شمان ده‌بێت‌و، ده‌توانێت ببێته هۆى دروستبوونى كێشه یان چاره‌سه‌ركردنى نه‌خۆشیه جۆراوجۆره‌كان. بۆیه ئه‌م خۆراكه‌ى كه ده‌یخۆین ده‌بێت به‌وردى گرنگى پێبده‌ین .
زۆربه‌ى كه‌سه‌كان هه‌میشه له‌خواردنه‌كانیان دودڵن و ده‌یانه‌وێت ئه‌و خواردنانه بخۆن كه ته‌ندروستن و زیان به جه‌سته‌و به‌شه‌كانى جه‌سته‌یان ناگه‌یه‌نێت، بۆ ئه‌مه‌ش زۆربه‌یان به‌تایبه‌تى خانمان ده‌یانه‌وێت هه‌میشه گه‌نجترو جوانتر ده‌ربكه‌ون، بۆیه ده‌توانن ئه‌م خواردنانه زۆرتر بخۆن:
نه‌سته‌له:
خانمان به‌هۆى ئه‌وه‌ى زیاتر بیرده‌كه‌نه‌وه زیاتر توشى نه‌خۆشیه‌كان ده‌بن و به‌تایبه‌تى نه‌خۆشیه‌كانى دلأ، بۆ ئه‌مه‌ش ده‌توانن نه‌سته‌له بخۆن، چونكه چه‌ند مادده‌یه‌كى سروشتى تێدایه كه ڕێژه‌ى “ئۆكسیدى نیتریك” به‌رزده‌كاته‌وه‌و كه‌به‌مه‌ش سوڕى خوێنیان چالاك ده‌بێت و له‌زۆربه‌ى نه‌خۆشیه‌كانى دلأ به‌دور ده‌بن.
ماسى:
به‌هۆى ئه‌وه‌ى ماسى ڕێژه‌یه‌كى زۆر مادده‌ى “ئۆمێگا3” تێدایه ده‌بێته هۆى پاراستنى جه‌سته‌و سودێكى زۆرى بۆ پاراستنى كه‌سه‌كه له‌زۆربه‌ى نه‌خۆشیه‌كان، بۆئه‌مه‌ش باشتر وایه خانمان ماسى به‌به‌رده‌وامى بخۆن.
مه‌عده‌نوس:
هه‌موو 100 گرامێك له‌مه‌عده‌نوس 170گرام ڤیتامین”c” تێدایه له‌گه‌لأ ئه‌مه‌شدا زۆربه‌ى كانزاكانى تێدایه، به‌تایبه‌تى مه‌گنسیۆم و زینك، ئه‌مانه‌ش سودێكى زۆریان هه‌یه بۆ پێست و هه‌میشه به‌جوانى ده‌یهێڵنه‌وه و له چرچبوون ده‌یپارێزێت.
نۆك:
ڕێژه‌یه‌كى زۆر پڕۆتینه‌كان و كانزاكانى تێدایه‌و ده‌توانرێت له‌برى گۆشت بخورێت، چونكه نابێته هۆى زیادكردنى كێش.
ئه‌و خواردنانه‌ى ڕووخسارێكى جوانت پێ ده‌به‌خشن:
ته‌ندروستى پێست یه‌كێكه له‌و بابه‌تانه‌ى كه په‌یوه‌ندیه‌كى ڕاسته‌وخۆى به‌شێوازى سیسته‌مى خۆراكیه‌وه هه‌یه‌و ده‌توانن له‌ڕێگه‌ى به‌شێك له‌خۆراكه‌كانه‌وه جوانى و گه‌شاوه‌یى بۆ پێستتان بگه‌ڕێننه‌وه.
1- چا: خواردنه‌وه‌یه‌كى زۆر به‌سووده بۆ پێست و به‌شه‌كانى تری له‌ش، چا ده‌وڵه‌مه‌نده به دژه ئۆكسانه‌كان كه گرنگن بۆ پێست و باشترین چاش بۆ پێست له‌جۆرى ڕه‌شه‌كه‌یه‌تى، ڕۆژانه خواردنه‌وه‌ى دوو كوپ چا جوانى به پێستتان ده‌به‌خشێت.
2- بادام: خۆراكێكى به‌تام و وزه به‌خشه بۆ له‌ش به‌تایبه‌تى به‌خاوى، كه ده‌وڵه‌مه‌نده به ئه‌نزیمه‌كان و پێست و قژ به‌هێز ده‌كات و پێست له چرچى و لۆچى ده‌پارێزێ.
3- چوكلاته‌ى تالأ: چوكلاته ده‌وڵه‌مه‌نده به‌ڕێژه‌یه‌كى زۆر فلاڤونویید كه ده‌توانێت له‌گه‌لأ دژه ئۆكسانه‌كانى تر پارێزگارى له پێست بكات. هه‌روه‌ها ئه‌م خۆراكه وه‌كو دژه خۆراكێكى سروشتى ناسراوه.
4- ماست: یه‌كێكه له‌و خۆراكانه‌ى كه زۆر به‌سووده، خواردنى ماست پێست به‌گه‌شاوه‌یى ده‌هێڵێته‌وه، كالسیۆمى ناو ماست ده‌بێته هۆى ئه‌وه‌ى پێست گه‌نجتر به‌رچاو بكه‌وێت. پسپۆڕان پێشنیار ده‌كه‌ن كه ڕۆژانه به‌لانى كه‌م قاپێك ماست بخورێت.
5- قاوه: خواردنه‌وه‌یه‌كى تر كه جوانى به پێست ده‌به‌خشێت قاوه‌یه، به‌هۆى بوونى كافایینى ناو قاوه، پێست له چرچى و لۆچى ده‌پارێزێت. هه‌روه‌ها به‌سووده له‌كاتێكدا كه پێست تووشى وشكى ده‌بێت
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