15 Abincin Anti-Inflammatory Ya kamata ku ci

Kumburi shine tsarin ku na rigakafi don fushi, rauni, ko kamuwa da cuta. Yana da amsa na al'ada (kuma hakika abu mai kyau), kuma yana da wani ɓangare na warkarwa. Amma yana yiwuwa cewa kumburi na kullum zai iya zama mummunar tasiri akan jikinka da lafiyarka.

Biyo bayan cin abinci mai cin hanci da rashawa shine hanya guda da za ta iya magance wasu ƙananan kumburi da ke fitowa daga jagorancin salon rayuwa mara kyau. Idan kun kasance a shirye don dawowa kan hanyar cin abinci mai kyau, gwada waɗannan abubuwa 15 da suke da duk abin gina jiki da kuma dacewa da kyau a cikin abincin mai cin gashin kai.

1 -

Almonds

Almonds suna da kyakkyawar ma'anar fats mai tsoka (kamar man zaitun), bitamin E, da manganese. Suna kuma da kyau tushen magnesium da gina jiki. A cikin binciken bincike, cin almond suna hade da ciwon cututtuka na cutar na zuciya, watakila ta inganta haɓakar fatal acid na jini.

Almonds suna da matukar damuwa, saboda haka kodayake sun kasance mafi girma a cikin adadin kuzari fiye da sauran kayan cin zarafi, cin abinci mai yawa na almonds zai iya taimaka maka ka kasance tare da tsarin hasara mai nauyi.

2 -

Avocados

Avocados suna da wadata a cikin kullun da ke cikin zuciya, kuma suna da kyau magnesium, fiber, da potassium, yayin da suke cikin sodium. Ciyar da rabin avocado zai kara da kyau ga cin abinci na yau da kullum na bitamin C, A, E, da B.

Haɗuwa da wadannan abubuwan gina jiki da polyphenols da suke aiki a matsayin antioxidants suna yin avocados dole ne su kasancewa ga duk wani cin abinci mai cike da kumburi. Ƙara karamin avocado zuwa sanwicin kafiya ko salatinka, ko kuma yin dadi guacamole.

3 -

Broccoli

Broccoli wani memba ne na iyalin giciye na giciye wanda ke da tsayi a cikin jiki da ake kira glucosinolates. Wadannan phytochemicals sune antioxidants masu karfi. Har ila yau Broccoli yana da mahimmanci na tushen bitamin C, potassium, alli, da kuma bitamin A, duk yayin da suke da ƙananan adadin kuzari.

Nazarin halittu ya nuna cewa ci abinci mafi girma a cikin kayan gishiri, ciki har da broccoli, an hade shi da ciwon ƙananan ciwon daji. Yana da sauƙi don samun karin broccoli a cikin abincinku domin yana da dadi dafa ko raw.

4 -

Blueberries

Blueberries dauke da yawancin polyphenols da ke haifar da aikin antioxidant kuma zai iya taimaka wajen hana ciwon daji da cututtukan zuciya. Wadannan phytochemicals, ciki har da flavonoids, anthocyanidins, acid phenolic, da kuma tannins, hana da kuma sake gyara cellular lalacewar da free radicals.

Nazarin nazarin bincike na nuna sinadarin sunadarai a cikin blueberries na iya hana ciwon daji ta hanyar rage jinkirin ƙwayoyin sel kuma rage ƙumburi. Suna kuma da ƙasa a cikin adadin kuzari da kuma ƙara bitamin C, bitamin E, da fiber zuwa abincin yau da kullum naka. Kuma kar ka manta su ma suna da dadi sosai!

5 -

Karas

Karas dauke da beta-carotene, wanda jikinka zai iya canzawa zuwa bitamin A, wanda yake da muhimmanci ga lafiyarka, amma yana da mahimmancin antioxidant a kansa. Karas suna dauke da zeaxanthin da lutein, wadanda suke da dangantaka da bitamin A. Cin abinci masu cin nama a cikin wadannan antioxidants zai iya taimakawa wajen rage yawan ciwon daji ta hanyar hana lalacewar kwayoyin jikinka.

Tunda karas suna da ƙananan adadin kuzari da kuma mai kyau na fiber, zasu iya taimakawa ka rasa nauyi idan ya cancanta-saboda muhimmancin abu ne mai hadari ga cututtukan zuciya, da ciwon sukari, da wasu irin ciwon daji.

6 -

Dry wake

Gumar wake, irin su wake-wake, kudan zuma, wake, da wake baki, su ne magunguna masu magungunan ƙwayoyi, masu ma'adanai, B-hadaddun bitamin, da kuma bitamin K. Suna kuma ƙwaƙwalwa-cike da fiber mai amfani. , kuma suna dauke da polyphenols da suke aiki a matsayin antioxidants.

Bincike ya nuna cewa wake mai bushe zai iya samar da amfanin lafiyar jiki da kuma taimakawa wajen kare wasu cututtukan zuciya, ciwon sukari, hawan jini, da kuma rage ƙonewa. Tun da sun kasance a cikin furotin, sun zama cikakke ga abinci marasa nama za ka so ko da ba ka da cin ganyayyaki ba.

7 -

Kale

Kale ne mai kyau tushen bitamin A, C, da K, kuma mai kyau tushen asalin, baƙin ƙarfe, magnesium, potassium, da kuma bitamin C yayin da suke cikin sodium. Har ila yau yana da ƙasa a cikin adadin kuzari kuma yana da ƙwayar fiber.

Kale yana ƙunshe da kwayoyin da ake kira glucosinolates wanda zai iya taimakawa wajen hana ciwon daji, da lutein da zeaxanthin, wadanda suke da dangantaka da bitamin A kuma zai iya taimakawa wajen rage yawan hadarin da ake ciki da kuma macular degeneration . Har ila yau, lutein zai iya taimakawa hana atherosclerosis. Ƙara kale zuwa salatin ko ku ci kwakwalwan kwari a matsayin abun ciye-ciye.

8 -

Man zaitun

Olive man fetur ne mai muhimmanci bangaren Rum na abinci, wanda aka nasaba da zuciya lafiya da kuma tsawon lokaci. Yana da wadata cikin ƙwayoyin da ke da kyau don jinin ku kuma yana da polyphenols da ke aiki a matsayin antioxidants don kare kwayoyin jikin ku.

Man fetur na taimakawa rage ƙonewa, rage ƙananan cholesterol, kuma yana yiwuwa wasu daga cikin polyphenols zasu iya taimakawa wajen hana wasu ciwon daji, don haka yana da mai ban mamaki don ƙarawa a cikin ɗakin ku. Ba koyaushe ya fi dacewa don dafa abinci ba, amma yana da cikakke ga kayan salad kuma don kammala kayan lambu.

9 -

Oranges

Ganyayyaki suna da kyauccen tushen bitamin C da potassium, kuma suna dauke da fiber, calcium, da folate. Hanyoyin fiber da fure a cikin lemu zasu taimaka wajen kiyaye lafiyar zuciyarka, kuma bitamin C yana da mahimmanci don aikin da ba shi da amfani, nau'in haɗi mai karfi, da jinin jinin lafiya.

Oranges da ruwan 'ya'yan itace orange suna da kyau a hada dasu don cin abinci mai cin gashin kumburi kuma ba ku buƙatar ajiye su don karin kumallo. Oranges yin babban abincin abincin dare da za a iya kara da su da yawa da kuma naman alade.

10 -

Kifi

Salmon yana dauke da adadi mai yawa na omega-3-fiye da kowane irin kifaye ko abincin teku. Nazarin ya nuna wa mutanen da suke da amfani da wannan acid mai guba na iya zama ƙasa da wuya su sha wahala daga idon bushe , kuma yana da kyau ga zuciya saboda masu lafiya masu lafiya zasu taimaka wajen rage kumburi da kuma kiyaye ƙwayar cholesterol.

Ƙungiyar Zuciya ta Amurka ta nuna cewa ku ci kifi mai kyau a kalla sau biyu a mako saboda wadanda ke amfani da omega-3s, amma abin da ya sa salmon ya fi dacewa shi ne kuma tushen magungunan antioxidant da ake kira astaxanthin.

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Alayyafo

Kayan shafawa yana daya daga cikin mafi kyaun sananne na duk abincin mai cike da kumburi. Ya ƙunshi lutein, wanda yake da alaka da bitamin A da beta carotene. Alayen kuma yana baka baƙin ƙarfe, bitamin K, da fure, kuma yana da ragu a cikin adadin kuzari, saboda haka yana da cikakke ga abinci mai nauyi.

Bincike ya nuna cewa mutanen da suke cin kore, kayan lambu, kamar alayyafo, na iya rage hadarin macular degeneration , don haka ƙara yawan sabo ko dafaccen kayan alade don cin abinci.

12 -

Strawberries

Sifoci suna da dadi, mai dadi, kuma mai dadi-da kuma inganta shi, suna da kyau don lafiyarka. Rawan ƙwayoyi suna da yawa a cikin adadin kuzari, high a cikin fiber, kuma suna dauke da bitamin da kuma ma'adanai jikinka yana buƙatar aiki kullum, ciki har da mai yawa bitamin C. Sun kuma da kayan haɗari mai ƙin kumburi da yalwace amfanin kiwon lafiya.

Kusan dukkanin berries suna da kyau a gare ku saboda alamomin da ke ba su launi suna dauke da antioxidants wanda zasu iya taimakawa rage ƙonewa.

13 -

Mai dankali

Sweet dankali ne mai arziki a cikin bitamin da kuma ma'adanai. Kamar mafi yawan kayan lambu masu launin ruwan orange, suna da yawa a cikin bitamin A da beta-carotene, wanda shine mai ciwo mai tarin yawa. Kyawawan dankali sune mahimmanci na tushen bitamin da kuma ma'adanai, ciki har da bitamin C da K, potassium, da kuma B da ke cikin kwayoyin.

Sweet dankali kuma yana da yalwa da fiber kuma ba su da yawa a cikin adadin kuzari, don haka suna yin dadi da kari ga kowane abinci. Gishiri mai dadi mai dadi cikakke ne a matsayin gefen tasa ko sama da shi tare da wake da kuma broccoli mai dafa kuma ci shi a matsayin abincin.

14 -

Swiss Chard

Chard na Swiss yana da kyau sosai kuma mai dadi. Abin ban mamaki ne (kuma mai ban sha'awa) kayan lambu mai laushi don ƙarawa zuwa jerin kayan kasuwancinku na ƙananan kumburi. Chard na Swiss shi ne kyakkyawar tushen bitamin A da K, mai kyau tushen ma'adanai da yawa da kuma rashin ƙarfi a cikin adadin kuzari.

Bincike ya nuna cewa tashar charar na Switzerland na iya samun flavonoids da ke aiki a matsayin antioxidants kuma rage ƙonawa saboda haka yana sa lafiya a cikin menu.

15 -

Walnuts

Walnuts suna da kyakkyawar magungunan ƙwayoyin lafiya, furotin, bitamin E, ma'adanai, da kuma phytochemicals da ake kira sterols. Har ila yau suna dauke da acid fatty acids da omega-3 masu kyau don zuciyarka. Walnuts ma makamashi ne, don haka za ku buƙaci kula da girman ku, amma, ko da yake sun kasance a cikin adadin kuzari, cin abinci mai yawa na walnuts zai iya taimaka muku jin dadi kuma ya taimake ku ku rasa nauyi.

Kalma daga

Ƙara wannan abinci mai dadi kuma mai kyau zai iya taimakawa wajen bunkasa lafiyar lafiyarka kuma ya sa ya fi sauƙi don sarrafa nauyin lafiya. Cin abinci masu cin nama a cikin abincin mai ƙin ciwon kumburi yana iya taimakawa wajen kare wasu yanayi na kiwon lafiya kamar yadda kake da shekaru. Tabbatacce ne kawai ka kiyaye abincin ka mai cin gashin kumburi da lafiya ta amfani da kayan dafa abinci mafi kyau da kuma shirye-shiryen abinci.

> Sources:

> Ƙungiyar Zuciya ta Amirka. "Kifi da Omega-3 Fatty Acids."

> Bouchenak M, Lamri-Senhadji M. "Abincin sinadaran na sinadaran, da kuma rawar da suke yi a cikin rigakafi na cututtuka na cardiometabolic: nazari." J Med Abinci. 2013 Mar; 16 (3): 185-98.

> Butalla AC, Crane TE, Patil B, Wertheim BC, Thompson P, Thomson CA. "Hanyoyin kwayar cutar ta carotta a kan maganin plasma carotenoids, gajiya mai magunguna, da kuma kumburi a cikin wadanda suka tsira daga cutar kanjamau." Nutr Ciwon daji. 2012; 64 (2): 331-41.

> Damasceno NR1, Pérez-Heras A, Serra M, Cofán M, Sala-Vila A, Salas-Salvadó J, Ros E. "Tattaunawa game da abincin da aka wadatar da man zaitun, budnuts ko almonds. Hanyoyin da ke kan lipids da sauran alamun lamarin na zuciya. 2011 Jun, 21 Sada 1: S14-20. Doi: 10.1016 / j.numecd.2010.12.006.

> Dreher ML, Davenport AJ. "Hass avocado abun da ke ciki da kuma kiwon lafiya sakamako." Crit Rev Food Sci Nutr. 2013; 53 (7): 738-50. Doi: 10.1080 / 10408398.2011.556759.