د.نەسرین محی الدین
پسپۆر لەبواری تەندرووستی خۆراک و ماسی
سەلامەتی خۆراک بریتییە لە ڕاهێنانی دڵنیابوون لە سەلامەتی و، پاکی ئەو خۆراکانە کە رۆژانە بەکاردێت. واتە رێگەگرتن لە بڵاوبوونەوەی نەخۆشییە گواستراوەکان. کە بەچەند ڕێگەیەک دەبێت:
-دەبێت ئەو کەسانە کە مامەڵە لەگەڵ خۆراک ئەکەن ئاگاداری سەلامەتی گشتی بن، وەک دەست شۆردن پێش هەر دەستکارییەکی خۆراک لەگەڵ پاک و؛ خاوێنی گشت ئەو کەرەستانە کە بەکاردێت لە کاتی مامەڵەکردنی خۆراک و ئامادەکردنی.
-هەڵگرتنی خۆراکەکان بەشێوەیەکیدرووست بۆئەوەی ئەو بەکتریایانەی کە هۆکارن بۆ درووستبوونی نەخۆشی نەهێڵێت، هەندێ خۆراک وەک گۆشت و بەرهەمەسپییەکان و دوای لێنانیان دەبێت لەناو بەفرگر هەڵبگیرێت. خۆراکە ووشکەکان دەبێت لە شوێنیکی سارد و ووشک هەڵبگیرێت دوور لە تیشکی خۆر.
- ئامادەکردنی خواردن لەناو کەل و پەلی خاوێن.
- پلەی گەرمی گونجاو وادەکات گشت بەکتیریا زیانبەخشەکان لەناو دەبات. بۆیە زۆر گرنگە بۆ هەندێ خۆراک بگاتە پلەی گەرمییەکی گونجاو بۆ لەناوبردنی ئەم جۆرە بەکتیریانانە وەک گۆشت بە گشت جۆرەکان. لەکاتی دەستوەردانی خۆراک ئەبێت بە شێوازێکی سەلامەت و تەندرووست مامەڵەی لەگەڵ بکرێت. -بەردەوامی پاک و خاوێنی ئەو شتومەکانە کە بەکاردێت لەکاتی ئامادەکردنی خۆراک وەک بەکارهێنانی ئاوی گەرم.
- گۆشتی سوور و توخمی ئاسن و گەلێک کانزا و ڤیتامینەکان سەرچاوەی سەرەکی پرۆتینی ئاژەڵییە بۆ مرۆڤ. گشت زاناکان کۆکن لەسەر گرنگی خواردنی گۆشتی سوور، بەڵام لەگەڵ ئەوەشدا باس لە زیانەکانی ئەکرێت لە هەردوو رووی تەندرووستی و سایکۆلۆجیاوەش کە تۆشی خەمۆکی و تۆڕەبوون. بە پێچەوانەوە ئەوانەی کە گۆشتی سوور ناخۆن کەسانی هێمن و لەسەرخۆ دەرئەکەون. لەگەڵ ئەوەشدا ئەبێت ئاگاداری خاڵێکی گرنگی بین ئەوەش گۆرینی ماسوولکەکانی لەشی ئاژەڵ کە دەخورێت بۆ گۆشت کە پێویستی بە ١٢ کاژێر، بۆیە وا باشترە دوای ئەو ١٢ کاژێرە ئینجا گۆشتەکە بەکاربێت بۆ خواردن. بەهۆی ئەوەی کە ماسولکە شانایەکی زیندووە وە پێویستی بەکات بۆ تەواوبوونی گشت ئەو ووزەیە کە تیایەتی، هەروەها گۆرینی ترشییەکەی لاکتیک بۆ گلایکۆجین، ئەمەش دەبێت بە هۆکارێک بۆ لەناوبردنی بەکتریازیانبەخشەکان.
خواردنی گۆشت بە چەندەها جۆر ئەبێت، ئەگەر سووربکرێتەوە ئەوە بڕی کالۆرییەکان کە تیایدا ئەبێت زیاد ئەکات و، هەرسکردنی ئاڵۆزتر ئەبێت، بەڵام لە کاتی برژاندندا زیانی دووکەڵ و خەڵوزەکە زیانی زیاد ئەکات، هەروەها ئەبێت هەڵمی گەرما بگاتە گشت بەشەکانی گۆشتەکە. ئەم گەرمییە گشت بەکتیریا و کرمە زیان بەخشەکان لەناوئەبات، بەڵام ماددە ژەهراییەکان لەناونابات بۆیە پێویستە دڵنیاببین لە سەرچاوەی ئەو گۆشتە. قیمەی گۆشت بەهۆی زیادبوونی رووبەرەکەی زیاتر رووبەرووی پیسبوونی گۆشتەکە ئەبێت، بۆیە گرنگە بە ووردی مامەڵەی لەگەڵ بکرێت لە رێگای پاک و خاوێنی گشت کەرەستەکانی لەکاتی بەکارهێنان.
-گۆشتی ماسی لە گشت جیهاندا بایەخێکی زۆری پێ ئەدرێت لەبەر سوودەکانی کە هەیەتی، دانانی وەک سەرچاوەیەکی گرنگی یۆد کە زۆر گرنگە بۆ غوددە، سەرچاوەیەکی گرنگە بۆ ڤیتامینەکان بە تایبەتی ئەواەی هەرسکردنی ئاسانە. وە گۆشتی ماسی دادەنرێت بە تاکە سەرچاوەی ئاژەڵیی بۆ ترشی چەوری ئۆمێگا کە مرۆڤ ناتوانێت درووستی بکات، بۆیە پێویستە لەگەڵ خۆراک وەربگیرێت کە سوودێکی زۆری هەیە بۆ لەشێ مرۆڤ وەک پاراستن لە نەخۆشییەکانی دڵ و شەکرە وە دابەزاندنی کۆلیسترۆڵ و فشاری خوێن ، گرنگە بۆ دابەزینی کێشی لەش وە پووکانەوەی ئێسک و هەوکردنی جەمگەکان، زۆر گرنگە بۆ ئەو کەسانە کە نەخۆشێ دەروونییان هەیە وەک خەمۆکی، گرنگە بۆ سووتان و نەخۆشییەکانی پێست، هەوی کۆڵۆن بەدهەرسی خۆراک، تەنگەنەفسی و نەخۆشییەکانی سی و شێرپەنجەی مەمک و کۆڵۆن و پرۆستات.
ماسی جۆری زۆرە وە هەریەکێکیان تام و بۆنی تایبەتی هەیە وە ئەتوانرێت بە چەندەها رێگە بەکاربێت، بەڵام لە هەمووی گرنگتر بەهەڵم بوون وە برژاندن بەڵام بە ئاگرێکی کەم، ماسی قتوو هەروەها سوودی زۆرە بەڵام ئەو رۆنە کە تیایەتی سەرچاوەی مادە پاریزراوەکانە (ماددە حافیزەکان).
گۆشتی مریشک رەنگی سپییە، گشت بەشەکانی بەکاردێت بۆ خواردن بە چەند رێگەیەکی جیاواز. زۆربەی زیانەکانی لەرێی ئەو چەورییە زۆرەیە کە تیایەتی کە لە ژێر پێستی مریشکەکەیە بۆیە وا باشترە پێستەکە بەکارنەیەت وە دووربخرێتەوە. سنگی مریشك سەلامەتترین بەشە بۆ خواردن.
کەوابێت تا خۆراکەکانمان بەتایبەتی گۆشت بە گشت جۆرەکانی بپارێزین ئێمە تەندرووست ئەبین، دوور دەبین لە نەخۆشی بە گشتی، نەخۆشە مرۆژەڵێیەکان بە تایبەتی.
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