Amfani goma sha hudu na cin ganyayyaki

Dukanmu mun san cewa cin ganyayyaki a kullum yana inganta lafiyarmu, amma da yawa ba su san cewa suna da fa'idodi masu yawa ga jiki da tunani ba, bari mu shirya muku fa'idodi goma sha huɗu na cin ganyayyaki.

1- Gina tsoka

Tun da yake suna da wadata a cikin amino acid, waɗanda su ne tubalan gina jiki na furotin da tsoka, cin yawancin su hanya ce mai kyau don inganta lafiyar tsoka da ƙarfi. Tabbas, ba maimakon yin aiki da tsokoki ba, amma hanya ce mai kyau don tabbatar da lafiyar tsoka.

2- Kara kuzari

Legumes kamar wake suna da wadataccen carbohydrates masu lafiya, kuma cin su yana ƙarfafa kuzari kuma yana taimaka wa ci gaba da ci gaba da ci gaba da ci gaba da ci gaba da ci gaba da ci gaba da ci gaba da ci gaba da ci gaba da ci gaba da kiyaye shi a duk tsawon rana saboda fiber da furotin.

3-Maganin ciwon ciki

Fiber a cikin legumes na wucewa da yawa ta cikin hanji, wanda ke taimakawa cikin motsin hanji akai-akai kuma yana magance maƙarƙashiya.

4- Bust Prebiotics

Legumes suna ba da abinci mai gina jiki ga nau'ikan ƙwayoyin cuta masu fa'ida da yawa da zarar fiber ɗin da ke cikin hatsi ya isa hanji, yayin da probiotics ke samo asali.

5-Kiyaye 'yan tayin daga rashin tsari

Domin legumes na dauke da sinadarin folic acid, ko kuma bitamin B9, idan aka ci a lokacin daukar ciki, suna taimakawa wajen hana kamuwa da cuta a cikin tayin.

6- Inganta lafiyar zuciya

Saboda wake shine tushen tushen ma'adinai na magnesium, yana taimakawa wajen tabbatar da lafiyar zuciya. Magnesium yana taimakawa shakata tasoshin jini kuma yana shiga cikin daidaita aikin lantarki na zuciya.

7-Anti-tsufa antioxidants

Legumes suna da wadata a cikin mahadi da aka sani da polyphenols, waɗanda ke da ƙarfi antioxidants waɗanda ke yaƙi da radicals masu alaƙa da tsufa da cuta.

8- Rage hawan jini

Leguwa irin su wake na iya zama daya daga cikin hanyoyin da ake bi wajen rage hawan jini, domin bincike ya nuna cewa karancin sinadarin zinc na iya zama sanadin cutar hawan jini.

Wani bincike da aka buga a cikin Mujallar “Physiology – Kidney Physiology” ta Amurka, ya bayyana cewa karancin sinadarin zinc na iya sa kodan su sha sodium, kuma hakan na kara hawan jini. Legumes irin su baƙar wake, chickpeas, da waken koda sune tushen tushen zinc.

9- Daidaita yanayin tunani

Kwakwalwa na bukatar cin hadaddun carbohydrates kamar wadanda ake samu a cikin legumes ta yadda kwayoyin jijiyoyi a kwakwalwa su iya canza amino acid zuwa serotonin, wanda ke taka muhimmiyar rawa wajen inganta yanayin mutum.

10- Inganta lafiyar kwakwalwa

Masana sun ba da shawara akai-akai don ƙara yawan adadin da ya dace na wake, chickpeas, lentil ko duk wani nau'in lemun tsami a cikin abincin ku don haɓaka lafiyar kwakwalwa. Wake kyakkyawan tushen hadadden carbohydrates ne wanda jiki ke bukata da isassun adadi don samar da hormones na neurotransmitter a cikin kwakwalwa. Cin akalla rabin kofi na wake a kullum zai yi abin da ya dace.

11- Kare huhu

Wasu legumes irin su lentil, waken soya da gyada sune tushen abinci mai gina jiki coenzyme Q10, wanda rashinsa ke haifar da cututtukan huhu kamar asma da cututtukan huhu.

12- Daidaita matakan sukari

Fiber a cikin legumes na taimakawa wajen daidaita saurin tsotse sukari cikin jini, don haka kiyaye matakan sukarin jini ya tabbata har ma.

13- rigakafin ciwon suga

Haɗin Coenzyme Q10 da fiber yana taimakawa kare jiki daga ciwon sukari da pre-ciwon sukari, da kuma magance yanayin biyu.

14- Hana ciwon kashi

Binciken kimiyya, wanda Mujallar American Journal of Clinical Nutrition ta buga, ya bayyana cewa cin abinci na Rum tare da bitamin D yana taimakawa wajen hana asarar kashi a cikin marasa lafiya masu fama da osteoporosis. Legumes, tare da yalwar kayan lambu, na ɗaya daga cikin jigon abinci na Bahar Rum.