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
thanks for article, https://tanjabbarkab.go.id/v2/slot-gacor/
I like what you guys are usually up too. Such clever work and exposure!
Keep up the very good works guys I’ve incorporated you guys
to blogroll.
Excellent blog you have here.. It’s hard to find good quality writing like yours these days. I really appreciate people like you! Take care!!
Have you ever thought about creating an e-book or guest authoring on other sites? I have a blog based upon on the same subjects you discuss and would really like to have you share some stories/information. I know my subscribers would value your work. If you are even remotely interested, feel free to send me an e mail.
медицинская справка 2023
In fact no matter if someone doesn’t understand then its up to other users that they will help, so here it happens.
I enjoy reading through a post that will make people think. Also, thank you for allowing me to comment!
Hello there, simply turned into aware of your blog through Google, and found that it is really informative. I’m gonna watch out for brussels. I will appreciate when you continue this in future. Many other people can be benefited from your writing. Cheers!
Awesome! Its in fact remarkable article, I have got much clear idea concerning from this article.
Please let me know if you’re looking for a author for your weblog. You have some really great posts and I believe I would be a good asset. If you ever want to take some of the load off, I’d absolutely love to write some material for your blog in exchange for a link back to mine. Please send me an e-mail if interested. Kudos!
Excellent blog here! Also your site loads up fast! What host are you using? Can I get your affiliate link to your host? I wish my website loaded up as fast as yours lol
Hello there! This article couldn’t be written any better! Looking at this post reminds me of my previous roommate! He constantly kept talking about this. I will forward this information to him. Pretty sure he’ll have a very good read. Thanks for sharing!
Cool gay tube:
http://www.itguyclaude.com/wiki/User:ErlindaD23
Excellent way of telling, and nice article to obtain information on the topic of my presentation subject matter, which i am going to present
in school.
What i do not realize is if truth be told how you’re not really a lot more well-appreciated than you may be right now. You are so intelligent. You understand therefore significantly on the subject of this matter, produced me in my opinion consider it from so many various angles. Its like men and women don’t seem to be interested until it’s something to accomplish with Lady gaga! Your personal stuffs nice. Always maintain it up!
Appreciating the hard work you put into your website and in depth information you present. It’s great to come across a blog every once in a while that isn’t the same outdated rehashed material. Wonderful read! I’ve saved your site and I’m including your RSS feeds to my Google account.
Howdy! I just want to give you a huge thumbs up for the great info you have here on this post. I’ll be coming back to your blog for more soon.
Excellent post however , I was wondering if you could write a litte more on this topic? I’d be very grateful if you could elaborate a little bit more. Kudos!
Good day! I just would like to give you a huge thumbs up for the great info you have here on this post. I will be coming back to your website for more soon.
When I originally commented I seem to have clicked the -Notify me when new comments are added- checkbox and now each time a comment is added I recieve four emails with the same comment. Is there a means you can remove me from that service? Thank you!
I like the valuable information you supply on your articles. I will bookmark your weblog and test again here frequently. I am moderately certain I will be told plenty of new stuff right here! Good luck for the following!
Magnificent beat ! I wish to apprentice whilst you amend your web site, how can i subscribe for a blog site? The account aided me a applicable deal. I were tiny bit familiar of this your broadcast provided brilliant transparent concept
Greate article. Keep writing such kind of information on your blog. Im really impressed by your blog.
I always spent my half an hour to read this webpage’s articles or reviews everyday along with a cup of coffee.
You can definitely see your expertise in the article you write. The world hopes for more passionate writers like you who aren’t afraid to mention how they believe. All the time go after your heart.
My brother suggested I might like this website. He used to be totally right. This publish actually made my day. You cann’t believe just how much time I had spent for this information! Thank you!
Great post.
Hi are using WordPress for your blog platform? I’m new to the blog world but I’m trying to get started and create my own. Do you need any coding knowledge to make your own blog? Any help would be greatly appreciated!
Hi there to all, as I am in fact keen of reading this blog’s post to be updated regularly. It consists of good stuff.
Pretty great post. I simply stumbled upon your blog and wanted to mention that I have really enjoyed browsing your blog posts. In any case I’ll be subscribing in your feed and I am hoping you write again soon!
Yes! Finally something about %keyword1%.
Simply wish to say your article is as astonishing. The clearness in your post is simply cool and i can assume you are a professional in this subject. Well with your permission allow me to take hold of your RSS feed to stay up to date with forthcoming post. Thank you one million and please continue the gratifying work.
Fantastic beat ! I wish to apprentice while you amend your site, how can i subscribe for a blog site? The account aided me a acceptable deal. I had been tiny bit acquainted of this your broadcast provided bright clear concept
I used to be recommended this blog via my cousin. I am now not positive whether this submit is written via him as no one else recognize such certain approximately my difficulty. You are wonderful! Thank you!
Pretty nice post. I just stumbled upon your blog and wanted to say that I have really enjoyed browsing your blog posts. In any case I’ll be subscribing to your feed and I hope you write again soon!
What’s up i am kavin, its my first time to commenting anywhere, when i read this piece of writing i thought i could also make comment due to this brilliant piece of writing.
Hi my loved one! I want to say that this article is awesome, great written and come with almost all important infos. I’d like to peer more posts like this .
Hey there! This post couldn’t be written any better! Reading this post reminds me of my old room mate! He always kept talking about this. I will forward this page to him. Pretty sure he will have a good read. Thank you for sharing!
Fantastic goods from you, man. I’ve understand your stuff previous to and you’re just too wonderful. I really like what you’ve acquired here, really like what you’re stating and the way in which you say it. You make it entertaining and you still take care of to keep it sensible. I cant wait to read far more from you. This is actually a wonderful website.
hey there and thank you for your information I’ve definitely picked up anything new from right here. I did however expertise some technical issues using this site, since I experienced to reload the site many times previous to I could get it to load properly. I had been wondering if your web hosting is OK? Not that I am complaining, but sluggish loading instances times will often affect your placement in google and can damage your high quality score if advertising and marketing with Adwords. Anyway I’m adding this RSS to my e-mail and can look out for a lot more of your respective interesting content. Make sure you update this again soon.
It is perfect time to make some plans for the future and it is time to be happy. I have read this post and if I could I want to suggest you few interesting things or advice. Perhaps you could write next articles referring to this article. I wish to read more things about it!
When someone writes an article he/she keeps the idea of a user in his/her mind that how a user can know it. So that’s why this article is perfect. Thanks!
Exceptional post however , I was wondering if you could write a litte more on this topic? I’d be very grateful if you could elaborate a little bit more. Cheers!
Роскошный мужской эромассаж в Москве – тайский салон
constantly i used to read smaller posts which also clear their motive, and that is also happening with this article which I am reading at this time.
Hi there, for all time i used to check webpage posts here early in the break of day, because i like to learn more and more.
This piece of writing is actually a nice one it helps new internet users, who are wishing for blogging.
Pretty great post. I simply stumbled upon your blog and wanted to mention that I have really enjoyed browsing your blog posts. In any case I’ll be subscribing for your feed and I hope you write again soon!
Way cool! Some very valid points! I appreciate you writing this article and also the rest of the site is also really good.
Pretty nice post. I just stumbled upon your blog and wanted to say that I have really enjoyed browsing your blog posts. In any case I’ll be subscribing to your feed and I hope you write again soon!
I was pretty pleased to discover this web site. I want to to thank you for your time due to this wonderful read!! I definitely loved every bit of it and I have you book marked to see new things on your website.
I was wondering if you ever considered changing the layout of your site? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having one or two images. Maybe you could space it out better?
This article will help the internet users for building up new webpage or even a blog from start to end.
I’m not positive where you are getting your info, however good topic. I needs to spend a while learning more or understanding more. Thank you for great information I used to be looking for this information for my mission.
What’s up to all, how is everything, I think every one is getting more from this website, and your views are pleasant in favor of new viewers.
Magnificent beat ! I wish to apprentice at the same time as you amend your web site, how can i subscribe for a blog web site? The account aided me a applicable deal. I have been tiny bit familiar of this your broadcast provided brilliant transparent concept
Woah! I’m really enjoying the template/theme of this site. It’s simple, yet effective. A lot of times it’s difficult to get that “perfect balance” between superb usability and visual appearance. I must say that you’ve done a fantastic job with this. Additionally, the blog loads extremely fast for me on Chrome. Outstanding Blog!
I am sure this post has touched all the internet users, its really really nice article on building up new website.
Today, I went to the beach with my kids. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is completely off topic but I had to tell someone!
Good info. Lucky me I ran across your website by accident (stumbleupon). I have book-marked it for later!
Nice post. I learn something new and challenging on sites I stumbleupon everyday. It will always be interesting to read content from other writers and practice a little something from their sites.
Spot on with this write-up, I seriously feel this web site needs a lot more attention. I’ll probably be back again to read more, thanks for the information!
Hi there, all is going well here and ofcourse every one is sharing information, that’s really good, keep up writing.
Hi there exceptional blog! Does running a blog like this take a great deal of work? I have very little knowledge of programming but I was hoping to start my own blog soon. Anyways, if you have any suggestions or tips for new blog owners please share. I know this is off topic nevertheless I just had to ask. Cheers!
Hi there just wanted to give you a quick heads up and let you know a few of the images aren’t loading correctly. I’m not sure why but I think its a linking issue. I’ve tried it in two different internet browsers and both show the same results.
With havin so much written content do you ever run into any problems of plagorism or copyright violation? My website has a lot of exclusive content I’ve either created myself or outsourced but it looks like a lot of it is popping it up all over the web without my agreement. Do you know any solutions to help stop content from being ripped off? I’d genuinely appreciate it.
The prediction of performance of earnings forecasts, and the levels of financial disclosure by European firms
Quality posts is the main to attract the viewers to go to see the site, that’s what this site is providing.
I am curious to find out what blog system you have been utilizing? I’m experiencing some minor security problems with my latest website and I would like to find something more risk-free. Do you have any suggestions?
What’s up i am kavin, its my first time to commenting anywhere, when i read this article i thought i could also make comment due to this sensible post.
It’s in fact very difficult in this busy life to listen news on TV, so I only use internet for that purpose, and take the most up-to-date news.