က်န္းမာေရးႏွင္႔ အစားအစာ

က်န္းမာျခင္းသည္ လာဘ္တစ္ပါးဟုဆုိတဲ႔အတုိင္း ယေန႔ေခတ္ သိပၸံပညာေတြကတုိးတက္၊ လူဦးေရေတြကလည္း တုိးတက္ပြားမ်ားလာတဲ႔ အခ်ိန္မွာ က်န္းမားေရးႏွင္႔လုိက္ေလ်ာညီေထြျဖစ္ဖုိ႔ ေန႔စဥ္ ဘယ္လုိအစားအစာမ်ိဳးကုိ စားသုန္းျခင္းျဖင္႔ က်န္းမာေရးကုိ ထိန္းသိမ္းကာကြယ္ေစာင္႔ေရွာက္ၾကလဲ။

“Eat right to stay healthy”

In today’s fast-paced life, women should ensure they follow a balanced diet along with moderate exercises to remain fit. Here are a few tips.
A balanced diet is important for healthy living today. However, nutritional requirements very according to one’s age and gender. Women, especially, have a few specific requirements in order to maintain a healthy body. A balanced diet coupled with a moderate exercise schedule at least five days a week, is vital. Here are 10 essential nutrients that should be incorporated in every woman’s daily diet.
Bean there, done that
Beans are good for the heart. They are nutritious, low in fat and inexpensive. Half a cup of these take care of a quarter of the daily recommended fiber intake (which is 20gms). There are a variety of beans to choose from, kidney beans, soy-beans, chickpeas, etc. Toss them in our salads or team them with curries but ensure we eat them.
Kale(ကုိက္လန္) everyday
Kale is a member of the cabbage family. It is also a great source of folate, a water soluble vitamin that naturally present in foods. It is recommended that women consume 400 mg of folate every day.
Beta sight
Beta-carotenes are natural chemicals that belong to the cartenoid family. Besides carrots, beta-carotene is found in oranges, pumpkin, sweet potato, papaya and mangoes. The body converts beta-carotene into Vitamin A and so this nutrient helps in meeting the Vitamin A requirements. It also aids in prevention of breast cancer.
Just flax
Flax seeds and flax seed oil are excellent sources of Omega-3 fatty acids which can help protect the heart. This is extremely important as heart disease is the leading cause of premature deaths among women. Flax also contains substances called Lignans, which are an excellent source of fibre(တိရစၦာန္ႏွင္႔အပင္၊ အသီးတုိ႔၏ အသားမွ်င္). So toss them into our salad, or have them roasted, or grind them and add to our bowl of cereal.
Iron it out
The body’s iron requirements have to be met at all costs, especially since women lose iron during menstruation. Instead of taking iron supplements women should try and get as much iron as they can from their foods, since it is easier to absorb.
Great sources of iron include lean red meat, dark poultry, lentils and green veggies.
Soy protein
Women can significantly lower their bad cholesterol (LDL) and raise their good cholesterol (HDL) by eating plenty of Phytoestrogen rich soy-beans. There are a lot of ways to include soy in our diet, roasted soy nuts, soy chunks cooked with other veggies, soy added to our flour to make healthier chapattis or snacks. Tofu is a great source of soy protein.
Water, water everywhere
Drink plenty of water helps maintain overall health of both men and women. Water is one of the best tools in weight loss too, since it suppresses appetite and helps our body metabolize fat.
Broccoli (ပန္းေဂၚဖီစိမ္း)power
Broccoli is essential to a woman’s health. Broccoli is a fabulous source of calcium and contains other important nutrients like potassium and B Vitamins.
Chalk up the calcium (ထုံးဓာတ္)
Though the Recommended Daily Allowance of calcium is about 1000 mg, 1200mg, experts claim that women should get almost twice this amount. Have yoghurt – it offers protection against osteoporosis to women over 35.
Fishing for the best
Try salmon. This fish is great source of Omega-3 fatty acids. Salmon is also high in protein and low in cholesterol – not to mention that it contains Vitamin B, calcium, zinc, iron and magnesium.

က်န္းမာေရးႏွင္႔ အညီက်င္႔သုန္းေနထုိင္ေစလုိေသာ ဆႏၵျဖင္႔