Wadannan abinci suna ba ku kuzari kuma suna kawar da cututtuka

Wadannan abinci suna ba ku kuzari kuma suna kawar da cututtuka

Bincike ya nuna cewa tsarin cin abinci mai kyau zai iya rage haɗarin hawan jini, cututtukan zuciya, ciwon sukari da wasu nau'in ciwon daji. Hanyoyin abinci irin su DASH (Hanyoyin Abinci don Dakatar da hauhawar jini) abinci da abinci na Bahar Rum, waɗanda galibi tushen tsire-tsire ne, sun nuna mahimman fa'idodin kiwon lafiya da rage cututtukan da ke faruwa.

Haka kuma akwai wasu ‘yan abinci da za a iya bambance su ta hanyar fa’idarsu ta banmamaki, waɗanda za a iya kwatanta su da “superfoods”, domin suna ɗauke da sinadirai masu mahimmanci waɗanda za su iya ba jiki kuzarin da ake bukata tare da inganta tsarin cin abinci mai kyau, wanda ke ba da kariya daga kamuwa da cuta. cututtuka na kullum.

Jerin manyan abinci

Berries: Berries suna da yawa a cikin fiber, a dabi'a mai dadi, kuma launuka masu yawa suna nufin suna da yawan antioxidants da abubuwan gina jiki na yaki da cututtuka.

Kifi: Kifi yana da kyau tushen furotin da omega-3 fatty acid, wanda ke taimakawa wajen hana cututtukan zuciya.

Ganyen ganye: Baƙar fata, ganyen ganye suna da kyau tushen bitamin A, bitamin C, da calcium, da kuma wasu sinadarai na phytochemicals (sinadaran da tsire-tsire ke yi masu tasiri ga lafiya). Yana ƙara daidai adadin fiber zuwa abinci.

Kwayoyi: Jerin kwayoyi sun haɗa da hazelnuts, walnuts, almonds, da pecans. Su ne tushen furotin kayan lambu masu kyau. Har ila yau, sun ƙunshi kitsen mai guda ɗaya, wanda zai iya zama sanadin rage haɗarin cututtukan zuciya.

Man zaitun: Man zaitun yana da kyau tushen bitamin E, polyphenols, da acid fatty acids, duk suna taimakawa rage haɗarin cututtukan zuciya.

Dukan hatsi: Dukan hatsi suna da kyakkyawan tushen fiber mai narkewa da kuma maras narkewa, kuma suna ɗauke da bitamin B da yawa, ma'adanai, da phytonutrients. An nuna shi don rage ƙwayar cholesterol da kuma kariya daga cututtukan zuciya da ciwon sukari.

Yogurt: Yogurt yana da kyau tushen calcium da furotin, kuma yana dauke da probiotics, ko "kyakkyawan kwayoyin cuta," wadanda ke kare jiki daga wasu kwayoyin cuta masu cutarwa.

Kayan lambu na cruciferous: Waɗannan sun haɗa da broccoli, Brussels sprouts, kabeji, farin kabeji, da ƙwanƙwasa ganye. Suna da kyakkyawan tushen fiber, bitamin, da phytochemicals ciki har da indole, thiocyanate, da nitrile, wanda zai iya ba da kariya daga wasu nau'in ciwon daji.

Legumes: Waɗannan sun haɗa da koda, baƙi, ja, da kaji, da waken soya da wake. Legumes suna da kyakkyawan tushen fiber, folate, da furotin kayan lambu. Nazarin ya nuna cewa za su iya taimakawa wajen rage haɗarin cututtukan zuciya.

Tumatir: Suna da yawa a cikin bitamin C da lycopene, waɗanda aka nuna suna rage haɗarin cutar kansar prostate.

Hasashen horoscope na Maguy Farah na shekarar 2023