Ga jerin abincin da ke ƙara lafiyar nono ga ’ya’ya mata (musamman masu tasowa ko masu son ƙara lafiyar nono):

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🥗 Nau’in Abincin Da Ke Ƙara Lafiyar Nono Ga ’Ya’ya Mata

1. Abincin da ke da Protein mai yawa

Kifi (salmon, sardine, tuna)

Kaza mara kitse

Kwai

Madara da yogurt

👉 Protein yana taimakawa wajen gina nama da tsokoki, har da ƙirji.

2. Abincin da ke ɗauke da Healthy Fats (kitse masu kyau)

Avocado 🥑

Almonds, gyada, cashew

Man zaitun

Kifi mai kitse (salmon, mackerel)

👉 Healthy fats suna taimakawa wajen samar da hormones (estrogen) wanda ke da alaka da girman nono.

3. ’Ya’yan itatuwa masu antioxidants

Tuffa 🍎

Strawberries 🍓

Ayaba 🍌

Lemon 🍋

Ruwan abarba 🍍

👉 Antioxidants suna kare ƙwayoyin jiki, suna kuma inganta lafiyar fata da nono.

4. Abincin da ke da Vitamin C & E

Karas 🥕

Kabeji 🥬

Koren ganye (spinach, aleho, zogale)

Ayaba & tuffa

👉 Vitamin C da E suna inganta lafiyar fata, suna ba nono santsi da ƙarfi.

5. Abincin da ke da Calcium da Zinc

Madara 🥛

Cuku (cheese)

Kifi da ƙashi (sardine)

Wake da wake-wake

👉 Wannan yana taimakawa wajen ƙarfafa ƙashi da fata a yankin nono.

6. Abincin da ke ƙarfafa Hormones

Gyaɗa da wake

Masara 🌽

Dankali 🍠

Soya (soybeans da soy milk)

👉 Soy foods suna ƙunshe da phytoestrogens waɗanda ke taimaka wa girman nono da lafiyarsa.

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✍️ Taƙaice:

Abincin da ke ƙara lafiyar nono ga ’ya’ya mata sune:

Protein (kifi, kwai, kaza, madara),

Healthy fats (avocado, gyada, man zaitun),

Vitamins & minerals (ayaba, tuffa, kabeji, aleho, madara),

Soy foods (soya da wake).

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