Mafi kyawun abinci guda goma a duniya

Sharuɗɗa irin su abinci mai yawa, wadataccen abinci mai gina jiki, ko abinci mai yawan gina jiki yana nufin minti daya Yana nufin adadin sinadirai masu fa'ida a cikin kayan abinci guda ɗaya gwargwadon ƙarfin kuzarinsa ko nauyi tare da ƙaramin adadin abubuwan gina jiki masu cutarwa a cikinsa, a cewar shafin yanar gizon Boldsky.

Hukumar lafiya ta duniya ta ware abinci da kayayyakin abinci bisa ga tsarinsu na gina jiki, akwai abinci da suke da wadataccen abinci mai gina jiki amma ba su da karancin kuzari, yayin da wasu kuma suke dauke da sinadarin bitamin, ma'adanai, hadaddun carbohydrates, furotin maras nauyi da kuma kitse masu lafiya. Misalai na abinci mai gina jiki sun haɗa da 'ya'yan itatuwa, kayan lambu, hatsi gabaɗaya, kayan kiwo mara ƙarancin mai ko mai maras kitse, abincin teku, nama maras ƙarfi, qwai, wake, wake, da goro.

Wasu abinci na dauke da sinadirai masu yawan gaske, da ma’adanai da ma’adanai iri-iri. Hakanan ana siffanta shi da yawan abubuwan gina jiki a matsayi mafi girma fiye da takwarorinsa. To sai dai duk da cewa wadannan abinci na daga cikin mafi yawan abinci masu gina jiki a doron kasa, amma bai kamata mutum ya dogara da su kadai ba sai da sauran sinadarai da ke samar wa jiki da sauran abubuwan da jikin dan Adam ke bukata. Maimakon haka, dole ne ya ci abinci iri-iri a cikin abincinsa don tabbatar da cewa ya sami nau'ikan sinadirai daban-daban da kuma guje wa duk wani rashin abinci mai gina jiki, wanda ke nufin cewa daidaitaccen abinci ya ƙunshi abinci daga rukunin abinci guda biyar, wato: carbohydrates, proteins, fats. bitamin da kuma ma'adanai.

Manyan abinci guda 10 masu dauke da iron

Akwai iyakataccen adadin adadin kuzari ko abinci da mutum zai iya cinyewa a rana ɗaya. Don haka, masana suna ganin cewa yana da kyau a cika wannan adadin kuzari da abinci mai wadataccen abinci mai gina jiki don biyan buƙatun abinci na jiki.

Bisa ga gidan yanar gizon Boldsky, jerin da aka jera a ƙasa sune wasu daga cikin abincin da ke da wadataccen abinci mai gina jiki kuma zai iya zama wani ɓangare na abincin ku na yau da kullum:

1. Salmon da sardines

Gabaɗaya ana ɗaukar kifi mai gina jiki. Amma kamar kowane kayan lambu, akwai bambanci a cikin fa'idodin dangane da nau'in kifi. Salmon yana da wadataccen arziki a cikin omega-3 fatty acids, magnesium, potassium, selenium da bitamin B, wadanda ke taimakawa wajen kare jiki daga cututtuka masu tsanani irin su zuciya da Alzheimer, misali.

2. Tafarnuwa

An san Tafarnuwa da juzu'i da fa'idodi, wanda ke sa ta zama wani ɓangare na yawancin jita-jita. Tafarnuwa tana da wadata a cikin bitamin C, wasu bitamin B, calcium, potassium, jan karfe, manganese, da selenium. Ya kuma ƙunshi mahadi na sulfur. Yawancin bincike na kimiyya sun nuna cewa cin tafarnuwa akai-akai na iya rage hawan jini, rage mummunan cholesterol (LDL) da kuma kara HDL (mai kyau) cholesterol, da kuma hana ciwon daji na hanji da ciki. Danyen tafarnuwa kuma yana aiki azaman maganin ƙwayoyin cuta da fungal.

3. Broccoli da farin kabeji

dauke a matsayin Tarin Kayan lambu ciki har da broccoli, farin kabeji da kabeji sune tushen tushen phytonutrients, kuma suna da wadata a cikin folic acid, bitamin C, E da K, da fiber.

Broccoli da farin kabeji suna taimakawa wajen rage kumburi da rage haɗarin ciwon daji, tare da maganin ciwon daji, ƙwayoyin cuta, da ƙwayoyin cuta.

Abincin da fata ke so yana sa ta yi kyau

4. Ganyen ganye

Koren ganye masu duhu suna ɗauke da adadi mai yawa na bitamin A, C, da K, magnesium da calcium. Hakanan yana da wadataccen ƙarfe da fiber na abinci kuma yana da ƙarancin ma'aunin glycemic, ban da kasancewarsa mai wadataccen sinadarin phytochemicals da b-carotene flavonoids.

Yawancin bincike sun nuna cewa ganyen ganye yana ba da kariya daga cututtukan zuciya da kuma ciwon daji. Its antioxidants taimaka rage oxidative lalacewar sel da haka taimaka wajen yaki da tsufa. Vitamin A yana inganta lafiyar ido.

5. Chia tsaba

Cibiyoyin Chia wurin ajiyar furotin ne kuma cikakken tushen amino acid, carbohydrates, fiber, calcium da antioxidants. Wasu bincike sun nuna cewa cin 'ya'yan chia akai-akai yana da alaƙa da inganta lafiyar zuciya. Har ila yau, suna ba da babban madadin kayan kiwo saboda suna da wadata a cikin calcium. Kwayoyin Chia suna taimakawa wajen ƙunsar hawan matakan sukari na jini.

6. Kwakwalwa

Cowpeas su ne legumes da ke da yawan furotin, fiber, da kuma yawan baƙin ƙarfe, magnesium, phosphorous, calcium da zinc. Cowpeas yana tabbatar da yawan adadin abubuwan gina jiki masu amfani ga lafiyar kashi da sassaucin haɗin gwiwa. Calcium, magnesium da phosphorous suna taimakawa wajen sarrafa hawan jini ta dabi'a, yayin da babban fiber ke hana spikes insulin, sarrafa matakan sukari na jini kuma yana inganta lafiyar hanji.

7. Almonds

Ku ci 8-10 soyayyen almond a kullum don samun furotin, fiber, bitamin E, calcium, jan karfe, magnesium, riboflavin, iron, potassium, selenium, zinc, bitamin B, niacin, thiamin da folate.

Jiƙa almond shine hanya mafi kyau don samun mafi girman fa'ida wanda ya haɗa da ƙarfafa tsokoki da ƙasusuwa da rage ƙwayar cholesterol mara kyau. Almonds kuma yana taimakawa rage jin damuwa da damuwa da kare ƙwayoyin cuta daga lalacewa.

8. Gyada

An san gyada a matsayin tushen ingantaccen mai, furotin, da fiber. Tana dauke da sinadarin potassium da phosphorous da magnesium da kuma bitamin B. Duk da cewa tana da yawan adadin kuzari, gyada tana da wadataccen abinci mai gina jiki da karancin carbohydrates. Masana sun ba da shawarar cewa mata su rika cin gyada a lokacin da suke da juna biyu saboda suna da sinadarin biotin. Gyada na samar da lafiyayyun sinadirai masu gina jiki ga zuciya da tasoshin jini tare da maganin antioxidants.

Wasu bincike sun nuna cewa gyada na taimakawa wajen rage barazanar kamuwa da tsakuwa, yawan cin gyada a kai a kai yana taimakawa wajen rage cholesterol.

9. Gyada

Walnuts sun ƙunshi calcium, iron, proteins, potassium, magnesium da omega-3 fatty acid. Sakamakon bincike ya nuna cewa yana taimakawa wajen rage kumburin da ke haifar da bugun zuciya, baya ga hana gudanwar jini. Yin amfani da gyada akai-akai a matsakaicin adadi yana ba da gudummawa wajen rage mummunan LDL cholesterol.

Yana haɓaka kyawawan ƙwayoyin cuta a cikin hanji baya ga fa'idar inganta sarrafa matakan sukari na jini. Hakanan yana ba da kariya daga wasu nau'ikan cututtukan daji

10. Yogurt

Yogurt yana da kyakkyawan tushen calcium da furotin, kuma yana dauke da kwayoyin kwayoyin halitta masu rai. Wadannan "kyakkyawan kwayoyin cuta" na iya kare jiki daga wasu kwayoyin cuta masu cutarwa. Duk lafiya yana farawa a cikin hanji, kuma ƙara abinci mai ƙima da yoghurt na gida wata hanya ce mai mahimmanci don samun kyawawan ƙwayoyin cuta a cikin jikin ku. Masana sun yarda cewa hanji mai aiki mai kyau yana haifar da fitar da gubobi daga jiki akai-akai, tare da cewa kyawawan ƙwayoyin cuta suna haɓaka aikin garkuwar jiki a lokaci guda.