15 Zuciya-Rawar Kyau

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15 Abincin Abincin Abinci ga Zuciya

Biye da abinci mai kyau shine hanyar da za a iya magance cututtukan zuciya kuma akwai alamun girma game da abin da abincin abinci mai kyau yake kama. Bugu da ƙari, ga mahimmanci , ana amfani da wasu kayan abinci don amfanin amfanin su na zuciya. Duk da yake yawancin bincike ne a farkon matakan, wasu daga cikin wadannan abincin zasu iya yin adadi mai ban sha'awa ga jerin kayan kasuwancinku na yau da kullum. A nan ne hawan a kan 15 daga cikin wadannan abinci tare da wasu dadi hanyoyi don shirya su!

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Naman Gwari na Yarda da Zuciya Mai Kyau?

Wani irin kitsen da aka samo a cikin abinci kamar man shanu da mai da kuma hanta da hanta lokacin da kake cin abinci mai yawa, triglycerides zasu iya zubar da damuwa don jin dadin zuciyarka yayin da yawancin suka gina cikin jininka. Alal misali, matakan triglyceride da aka hawanta suna da nasaba da hadarin cututtuka na cututtuka ( cututtukan zuciya ), musamman ma mata.

Abincin naman alade, irin naman da aka saba amfani dashi a cikin maganin gargajiya na gargajiya na kasar Sin , zai iya taimakawa wajen ƙananan matakan triglyceride. A cikin binciken farko da aka buga a shekara ta 2003, alal misali, magani tare da naman kaza ya taimaka wajen rage matakan triglyceride na dabbobi. Abin da yafi, an gano naman kaza don rage ƙwayar cholesterol da kare kariya daga atherosclerosis . Delicious hanyoyin da za a dafa kawa namomin kaza sun hada da wannan girke-girke na kawa namomin kaza rockefeller da wannan vegan girke-girke na kawa naman kaza "scallops".

Shafukan: Amfanin Naman kaza

Kula da lafiyar lafiya da biyan abincin mai gina jiki wanda yake da ƙananan sukari, haɓakar carbohydrates mai ladabi, da abincin da aka sarrafa su ne hanyoyi biyu don rage matakan triglyceride. Ƙididdige cin abinci na shan giya, guje wa shan taba, da kuma yin amfani da kai a kai a kai na iya taimakawa, wasu bincike sun nuna cewa magunguna irin su omega-3 mai guba zai iya ci gaba da nuna damuwa a idanu.

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Tumatir don Arteries lafiya?

Gidan da aka samo a cikin tumatir zai iya taimakawa wajen kawar da cututtuka na jijiyoyin jini, a cewar binciken binciken binciken da aka buga a kwanan nan a Gudanar da Gina Jiki da Abinci . A cikin gwaje-gwaje a kan ƙwayoyi, masana kimiyya sun gano cewa wani abu da ake kira 9-oxo-octadecadienoic acid zai iya magance dyslipidemia (wani abu mai gina jiki na cholesterol da / ko mai a jini). Ta wajen dakatar da dyslipidemia daga shigarwa a ciki, marubutan binciken sunyi la'akari, yana iya yiwuwa ya hana cututtuka na asibiti irin su atherosclerosis (wanda aka fi sani da hardening arteries).

Nazarin da ya gabata ya nuna cewa wasu abubuwa a cikin tumatir zasu iya karewa daga atherosclerosis. Lycopin, alal misali, na iya rage aikin gina plaque a cikin arteries. An samo antioxidant a cikin kankana da ruwan tsami mai laushi, lycopene an samo shi a cikin binciken farko don yaki da cutar ta prostate da kuma inganta lafiyar huhu. Kyakkyawan hanyar da tumatir ke ciki a cikin wannan Iyayencin Tumatir Salad girke-girke daga Jamie Oliver.

Don ƙarin taimako wajen hana atherosclerosis, yana da mahimmanci don kaucewa ko sarrafa abubuwan haɗari irin su high cholesterol, cutar hawan jini, kiba, amfani da barasa mai yawa, da shan taba.

Shafukan: Abubuwan Hutu na Kwayoyi don Dakatar da Shan taba

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Yankan Cholesterol Da Farin Mulberry

Yin la'akari da matakan cholesterol shine hanya mai mahimmanci don kiyaye sakonninku kuma ku kasance marasa lafiya daga cututtukan zuciya . Lokacin da yawancin cholesterol ke ginawa a cikin jininka, alamomi na iya haifar da ganuwar kafar da kuma haifar da hadarin ciwon zuciya da bugun jini . Tun da an ce antioxidants zasu taimaka wajen dakatar da takarda, wasu mutane suna amfani da maganin magungunan maganin halittu wadanda suka yi amfani da maganin maganin antioxidant kamar su fararen bishiya don rage yawan ƙwayar cholesterol da kuma inganta lafiyarsu.

Ya zuwa yanzu, ƙananan nazarin sun dubi ko sababbi na fari zai iya hana cholesterol. Duk da haka, wasu bincike na farko (ciki har da nazarin dabba wanda aka buga a 2011) ya nuna cewa yin amfani da fararen fata zai taimaka wajen inganta matakan cholesterol kuma hana atherosclerosis.

A aji na antioxidant mahadi samu a cikin farin mulberry, anthocyanins ma samuwa a cikin abubuwa irin su cranberry , elderberry , da kuma tart cherries.

Yi kokarin fararen bishiyoyi a cikin salatin 'ya'yan itace ko kowane kayan girke-girke da ke kira ga berries (kawai kada ku dame fararen bishiyoyi tare da unripe,' ya'yan itace na fari na bishiyoyi na yau da kullum).

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Shin Chia ne mai Super-Seed?

Ko da kun sanar da Chia Pet shekaru da yawa da suka gabata, akwai yiwuwar kasancewa mai kyau don ci gaba da kasancewa a wasu kaya. Babban a cikin fiber, da edible tsaba zama a matsayin arziki tushen alpha-linolenic acid (a irin omega-3 fatty acid nuna su yaki ƙonewa ). Mene ne ƙari, bincike na farko ya nuna cewa tsaba na chia zai iya taimakawa wajen kiyaye ƙwayar cholesterol da rage yawan halayen cutar cututtukan zuciya.

Mutane da yawa masu goyon bayan sunyi iƙirarin cewa ƙara ƙwayar chia zuwa ga abincinka zai iya bunkasa lafiyarka ta hanyar kara yawan makamashi, bunkasa yanayi, gyaran jini, da kuma kiyaye lafiyar ƙasusuwan. Duk da haka, akwai ƙananan shaidar da za su goyi bayan wani daga cikin waɗannan maganganun lafiya.

Kodayake ana amfani da tsaba na tsibirin chia a matsayin nauyin asara na asali, hujjoji ga sakamakon rashin lafiyar chia na da rauni. A gaskiya ma, binciken da ake ciki yanzu ya nuna cewa chia ba zai iya tasiri ga nauyin jiki ba.

Related: Me ya kamata ya san game da Chia?

Yummy hanyoyin da za a gwada chia sun hada da wannan chia karin kumallo pudding girke-girke da wannan chia gasa kaza nugget girke-girke.

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Flaxseed Ga Lower Cholesterol

Cincin flaxseed zai iya taimakawa wajen yanke kajin cholesterol, a cewar wani binciken bincike. Sifting a cikin 28 nazarin (tare da dukan fiye da 1,500 mahalarta), masu bincike gano cewa amfani da linzamin da nasarori masu yawa a cikin dukan cholesterol da LDL cholesterol. Har ila yau, yanayin HDL (abin da ake kira "mai kyau"), amma ba a canza ba. Abinda ya fi haka, sakamakon ƙwayar cholesterol na flaxseed ya kasance mafi mahimmanci a cikin mata (musamman ma mata masu auren mata) da kuma mutanen da ke da matakan cholesterol.

Dama a cikin fiber da zuciya mai kyau omega-3, an nuna flaxseed don amfana da mutanen da ke fama da ciwon sukari , magungunan mazaopausal , da kuma hawan jini a binciken da suka gabata.

Sakamakon : 3 Amfanin Lafiya na Flaxseeds

Yi kokarin gwada flaxseed (a cikin kofi grinder, alal misali) kafin a kara shi da hatsi, santsiya, da sauran abinci.

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Oats iya yanke Cholesterol

Wani abu da aka samu a cikin mai hatsi na iya taimakawa wajen kiyaye kododin karanka, bincike ya nuna. Binciken ya hada da mahalarta 367 tare da babban cholesterol, dukansu sun ci abinci guda biyu na hatsi wanda ke dauke da alkama ko kuma bate-glucan kowace rana don makonni hudu. Dubi bayanai game da mutane 345 da suka kammala nazarin, masu bincike sun ƙaddara cewa LDL cholesterol na da muhimmanci a cikin wadanda aka ba da hatsi na beta-glucan.

Beta-glucan yana samuwa a cikin wasu namomin kaza masu magani, irin su shiitake da maitake. Tambayoyin gwajin gwajin gwaji ya nuna cewa beta-glucan zai iya haifar da tsarin rigakafi don haka magance ciwon daji. Duk da haka, kadan an san game da yiwuwar beta-glucan don rage hadarin ciwon daji a cikin mutane.

Yawan wasu abubuwa na halitta (ciki har da psyllium da glucomannan) na iya taimakawa wajen rage yawan ƙwayar cholesterol, bisa ga bincike na baya.

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Carob don Ƙananan Cholesterol Levels

Watakila mafi kyau da aka fi sani da abun zaki ko cakulan canza, ana amfani da carob ne a matsayin magani na musamman ga babban cholesterol (wadda ke da nasaba da cigaba da cututtukan zuciya). Idan aka yi amfani da su don rage yawan matakan cholesterol, ana amfani da carob da yawa a siffar ɓangaren litattafan almara (sau da yawa a matsayin sashi a cikin sanduna makamashi da sauran "abinci masu aiki").

Yawancin ƙananan binciken (ciki har da rahoto na 2010 na Plant Foods for Human Nutrition ) ya ba da shawara cewa ciki har da carob pod fiber a cikin abincinku na iya taimakawa wajen rage LDL (abin da ake kira "mummunan cholesterol") da kuma yawan ƙwayoyin cholesterol. Duk da haka, ana buƙatar karin bincike kafin a iya bada carob a matsayin magani ga high cholesterol.

Wasu hanyoyi masu kyau na amfani da carob sun hada da wannan carob chia pudding. Don ƙara yawan amfani da fiber (abin da aka ce yana da alhakin abubuwan carob-cholesterol-lowering effects), ka tabbata sun hada da abinci na fiber kamar tsaba, kwayoyi, tsaba, 'ya'yan itatuwa, da kayan lambu a cikin abincin yau da kullum.

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Cire Cholesterol tare da Pamegranate

A cikin 'yan shekarun nan, ruwan' ya'yan rumman ya sami karfin don yiwuwar amfani da lafiyar zuciya. Duk da haka, akwai wasu shaidun cewa kwayoyin pomegranate zasu iya inganta lafiyar zuciya. Kasuwanci tare da antioxidants da anti-inflammatory mahadi, peel pomegranate zai iya taimaka zuciyarka a wani ɓangare ta hanyar ajiye cholesterol a rajistan.

Wasu daga cikin binciken da aka yi kwanan nan a kan gwanon pomegranate da ƙwayar cholesterol sun haɗa da nazarin dabba wanda aka wallafa a cikin Mahimman Bayanan Shaida da Magunguna a shekarar 2014. Kungiyar kungiya ta dabbobi da aka sanya a kan abincin mai mai girma, binciken ya gano cewa dabbobi sun dandana babban mahimmanci a yawancin cholesterol bayan an bi da su tare da tsantar rumman rumman.

Sakamakon : Amfanin Lafiya na Ma'adinan Kwaro

Ka yi kokarin cin 'ya'yan rumman a matsayin abun ciye-ciye ko yayyafa su akan yogurt. Har ila yau gwada wannan pomegranate gwoza salad girke-girke ko wannan alayyafo-pomegranate salatin girke-girke.

Sauran 'ya'yan itace wanda zai iya taimakawa wajen gudanar da ayyukan cholesterol sun hada da mahaukaci daga goji berries, acai, black currant , da chokeberry . M cikin berries da inabi, wani nau'i na mahadi da ake kira anthocyanins na iya taimakawa wajen inganta ƙwayar cholesterol.

_Source:

_{Sadeghipour A, Eidi M, Ilchizadeh Kavgani A, Ghahramani R, Shahabzadeh S, Anissian A. Lipid Ƙarƙashin sakamako na Punica granatum L. Peel a Cikakken Gurasar Fed Male Rats. Ƙididdiga Tabbatar Da Sharuɗɗa Madauwari Mako. 2014; 2014: 432650. Doi: 10.1155 / 2014/432650. Afrilu 2014 Satumba 10.}

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Cocoa Ga Zuciya

A cikin binciken da suka gabata, an samo cire koko don bunkasa tsaro daga cututtukan zuciya, kiyaye cholesterol, da kuma sake gurɓatar da lalacewar jini a cikin mutanen da ke fama da ciwon sukari, saboda abubuwan da ke cikin flavonoid. Yawancin bincike sun nuna cewa cinye cakulan zai iya rage cholesterol, amma ana bukatar karin bincike kafin a iya kammala ƙarshe.

Ƙarin: Amfanin Manya

Yin amfani da abincin ka na koko yana iya inganta ci gaban kwayoyin kwayoyin halitta , kwayoyin amfani masu amfani da su don ƙarfafa tsarinka na rigakafi da inganta lafiyar jiki. A cikin binciken daga Littafin Labaran Harkokin Gudanarwa na Amirka , masu binciken sun gano cewa wasu antioxidants a cikin koko zasu iya zama magunguna (kwayoyin da ba su da magungunan da suka zama tushen makamashi don maganin rigakafi da kuma taimakawa wadanda ake kira "kwayoyin cutar" don bunƙasa).

Don binciken, mutum 22 masu cin lafiya sun sha ko dai wani mai cin gashin kansa mai cin gashin kansa ko mai cin gashin kai wanda ke sha a kowace rana don makonni hudu. Sakamakon binciken ya nuna cewa amfani yau da kullum na kayan shayarwa mai yawan antioxidant yana ƙaruwa yawan lambobin mahalarta kwayoyin kwayoyin halitta. Abin sha mai arzikin antioxidant ya kuma bayyana don rage matakan gina jiki C-reactive, alamar kumburi.

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Yankan Cholesterol tare da Kefir

Kamar yogurt, kefir abinci ne mai yawanci madara. Mahimmanci a cikin maganin maganin , an ce anafirta ya inganta kiwon lafiya ta hanyar bunkasa rigakafin, ta hanyar motsa jiki, da kare kariya daga wasu matsalolin lafiyar kowa. Alal misali, masu gabatarwa da yawa sun nuna cewa kefir zai iya kare lafiyar zuciya ta hanyar kiyaye kododin karanka.

Related: 4 Amfanin Kefir

Duk da yake akwai kananan shaida cewa kefir zai iya rage yawan ƙwayar cholesterol, bincike na farko ya nuna cewa kafircin mai yalwaci na iya bayar da wasu kariya na cholesterol-fight. Idan kuna nema hanyar da za ku iya rage ƙananan cholesterol, ku gwada koren shayi, cin abinci mai yawa, da kuma amfani da kirfa don ku ci abinci. Bugu da ƙari, wasu bincike sun nuna cewa cinye shayi, flaxseed, da shayi hibiscus akai-akai na iya taimakawa wajen hana high cholesterol.

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Shin Acai Zai Kashe Kayan Cholesterol?

Idan yazo game da kallon kodirin ku da kuma kawar da cututtukan zuciya, abinci mai kyau yana da muhimmanci. A gaskiya ma, wani binciken daga Littafin Labaran Cibiyar Nazarin Cibiyar Nazarin Harkokin Gudanarwa ta Amurka ya gano cewa 'yan shekaru da mata da suka biye da abinci mai kyau (ciki har da' ya'yan itatuwa da kayan marmari, hatsi iri iri, da kiwo mai ƙananan kifi, kifi mai yalwa, da kuma cin abinci mai sukari da yawa. gishiri) na kimanin watanni uku sun sami ragu mai yawa a cikin matakan cholesterol.

Don ƙarin taimako wajen rage yawan ƙwayar cholesterol, wani magani na halitta mai suna Acai zai iya zama mai amfani. Kodayake bincike game da cututtuka na acai da ke da iyakokin cholesterol, an ƙayyade shi, wasu samfurori na farko sun nuna cewa mai arziki mai arzikin antioxidant zai taimaka wajen rage yawan matakan LDL cholesterol.

Wani bangare na mahadar antioxidant dake acai, ana tunanin anthocyanins don rage karfin jini da kuma yakar atherosclerosis ban da ƙananan cholesterol. Hakanan zaka iya ɗorawa kan anthocyanins ta hanyar samun cikawar karen cherries, blackberries, blueberries, da inabi.

A nan ne girke-girke na mudu uku na acai da buran karin kumallo acai.

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Shuka Tsarin Hanya don Zuciyar Lafiya

Da aka samo shi a wasu nau'o'in abinci, tsire-tsire masu tsire-tsire sunadaran sunadarai ne a tsarin da aikin cholesterol. Bisa ga binciken da suka gabata, cinye abinci mai kyau a cikin turbaya na shuka zai iya taimakawa wajen rage yawan jikin ku na cholesterol da kuma rage yawan hadarin cututtukan zuciya (lamarin da ya haifar da mutuwa a kasar).

Wani binciken daga Gina Jiki, Metabolism, da cututtuka na zuciya da jijiyoyin zuciya sun bincika mutane 108 tare da ciwo na rayuwa, wanda ya cinye ruwan sha yogurt mai yalwa-mai yalwa ko kuma mai yalwa mai sauƙin sauro sau biyu a cikin watanni biyu. Ta ƙarshen binciken, mambobi ne na rukuni-shuka sun nuna yawan karuwar yawancin cholesterol da LDL ("mummunan") cholesterol (idan aka kwatanta da mahalarta a ƙungiyar kulawa). Bisa ga masu marubuta na binciken, wadannan binciken sun nuna cewa phytosterols na iya taimakawa wajen rage cututtukan zuciya a tsakanin mutane da ciwo mai cututtuka.

Don shigar da tsire-tsire na shuka a cikin abincinku, ƙara bunkasa abinci kamar almonds, kirki, kayan lambu (ciki har da man zaitun da man fetur na sesame), alkama da alkama, da alkama. Bugu da ƙari, yawancin abinci masu gagarumar (irin su hatsi da ruwan 'ya'yan itace orange) suna wadatar da tsirrai.

Yayinda ake ci gaba da maye gurbin abincin da ke dauke da kwayar tsire-tsire masu tsire-tsire a matsayin magani na musamman ga high cholesterol, ƙananan nazarin sun gwada tasirin cholesterol-fight na daukar tsire-tsire a cikin nauyin kari.

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Apples for Heart Attack Rigakafin?

Kimanin mutane 735,000 Amirkawa suna fama da ciwon zuciya a kowace shekara, bisa ga Cibiyoyin Kula da Cututtuka da Cututtuka. Ɗaya daga cikin mawuyacin halin haɗari ga ciwon zuciya shi ne ischemia, yanayin da ke nuna damuwa da jigilar hankalin ku na jini da kuma rage yawan jini zuwa zuciyarku. Yayinda yawancin salon salon rayuwa (ciki har da bin abinci mai kyau, yin amfani da kai a kai a kai, guje wa shan taba, da kuma kula da damuwa ) yana da mahimmanci don kawar da hare-haren zuciya, akwai wasu shaidun shaida cewa magunguna irin su apple pectin na iya taimakawa wajen magance ischemia .

A fila mai zafin jiki a halin yanzu a cikin apples, apple pectin an gwada shi a ƙananan binciken kimiyya. Duk da haka, wasu bincike na farko (ciki har da nazarin dabba wanda aka buga a Cibiyar Nazarin Nutrition da Practice a shekarar 2014) ya nuna cewa apple pectin zai iya taimakawa wajen yaki da yakin. A cikin gwaje-gwaje a kan berayen, mawallafin binciken sun gano cewa apple pectin ya taimaki kwayoyin jikokin zuciya na zuciya daga cututtukan da suka shafi haɗuwa da arteries.

Related: Amfanin Apple Pectin

Akwai kuma wasu shaidun cewa apple pectin zai iya inganta lafiyar zuciya da taimaka wajen hana cutar cututtukan zuciya ta hanyar rage yawan ƙwayar cholesterol. Duk da haka, ana buƙatar karin bincike a gaban apple pectin za'a iya bada shawarar don kariya daga kowane irin matsalar zuciya.

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Can Walnuts Boost Your Heart Health?

Mai arziki a cikin antioxidants, anti-inflammatory mahadi, ma'adanai, da kuma muhimman albarkatun acid kamar su linoleic acid da acid linolenic (irin omega-3 fatty acid), Walnuts Ingilishi sau da yawa shi ne a matsayin hanyar halitta na inganta lafiyar zuciya da fada da zuciya zuciya cuta.

A halin yanzu akwai rashin bincike na kimiyya da ke nazarin sakamakon walnuts a zuciya. Duk da haka, a cikin binciken da aka buga a shekara ta 2011 a cikin Journal of Medicine Food , masu bincike suna da mutum 36 da suka haura kusan 1,600 na walƙiya na baki ko harshen Ingilishi zuwa ga abincin su na kwanaki 30. Sakamakon ya nuna cewa amfani da wallafe na Ingilishi ya haifar da ingantaccen ingantawa a cikin matakan da dama na lafiyar zuciya (idan aka kwatanta da amfani da walnuts baƙi).

Don kare lafiyar zuciyarka da kuma rage ciwon cututtukan zuciya, yana da mahimmanci don kiyaye ƙwayar cholesterol da hawan jini, duba tafiyarka da nauyinka, biye da abinci mai kyau, kuma motsa jiki a kai a kai.

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Cranberry don Zuciya Mai Lafiya?

Binciken ya nuna cewa cranberries na iya inganta lafiyar zuciya. A cikin gwajin gwajin gwajin gwagwarmaya, masana kimiyya sun kwatanta nauyin kwayar cutar cranberry zuwa ga apple, koko, jan giya, da kore shayi. Sakamakon su ya nuna cewa ruwan 'ya'yan itacen cranberry ya ƙunshi mahaukaci da aka sani don hana ƙin jini da kuma, bi da bi, kare shi daga cutar hawan jini.

Ana buƙatar ci gaba da bincike don sanin ko cranberries zai iya inganta lafiyar zuciya a cikin mutane. Binciken da ya gabata ya nuna cewa dadadden jari-hujjar antioxidant zai iya taimakawa wajen kare ciwon urinary cututtuka kuma rage hadarin cututtukan cututtuka.

An gano wasu abubuwa na halitta don kare lafiyar zuciya. Flaxseed zai iya taimakawa wajen kiyaye ƙwayar cholesterol, alal misali, yayin da bitamin D zai iya taimakawa wajen kaucewa kumburi (babbar hanyar haɗari ga cututtukan zuciya).

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Tips

Idan kana la'akari da duk wani kokari da ya dace da magani, yana da mahimmanci ka yi magana da likitanka kafin yin canje-canje a tsarinka. Kulawa kan kai da kuma guje wa kulawa na al'ada yana da mummunan sakamako.

_Sources:

_{Caton P, Gwaran MR, Lees DM, Khan NQ, Wood EG, Shoji T, Kanda T, Rull G, Cord R. Rashin gyaran daji na ciwon gine-gine ta hanyar abinci da abincin mai procyanidin. J Agricultural Chem. 2010 Apr 14; 58 (7): 4008-13. Doi: 10.1021 / jf9031876.}

_{Fitschen PJ, Rolfhus KR, Winfrey MR, Allen BK, Manzy M, Maher MA. Kwayoyin cututtukan zuciya na amfani da baki a cikin walnuts na Ingilishi. J Med Abincin. 2011 Satumba 14 (9): 890-8. Doi: 10.1089 / jmf.2010.0169. Afub 2011 Apr 13.}

_{Kim, Y.-I, Hirai, S., Takahashi, H., Goto, T., Ohyane, C., Tsugane, T., Konishi, C., Fujii, T., Inai, S., Iijima, Y, Aoki, K., Shibata, D., Takahashi, N. da Kawada, T. (2011), 9-oxo-10 (E), 12 (E) -octadecadienoic acid wanda aka samo daga tumatir shine mai karfi na PPAR α agonist ya rage tarin triglyceride a cikin magunguna hepatocytes. Mol. Nutr. Abincin Abincin, 55: 585-593. Doi: 10.1002 / mnfr.201000264}

_{Hossain S, Hashimoto M, Choudhury EK, Alam N, Hussain S, Hasan M, Choudhury SK, Mahmud I. Gurasar cin abinci (Pleurotus ostreatus) ameliorates atherogenic lipid a cikin ratsan hypercholesterolaemic. Clin Exp Pharmacol Physiol. 2003 Yuli, 30 (7): 470-5.}

_{Lee YJ1, Choi DH, Kim EJ, Kim HY, Kwon TO, Kang DG, Lee HS. Halin da ya faru, da magunguna, da magunguna na Morus alba L. a cikin berayen sun ba da cin abinci atherogenic. Am J Chin Med. 2011; 39 (1): 39-52.}

_{Lim SH, Kim MY, Lee J. Apple pectin, fiber na abinci, gyaran ƙananan ƙwayar cuta ta hanyar hana apoptosis a cikin wani ƙirar ƙira na ischemia / reperfusion. Tsarin Nutr Res Pract. 2014 Agusta 8 (4): 391-7. Doi: 10.4162 / nrp.2014.8.4.391. Afrilu 2014 Mayu 15.}

_{Pan A, Yu D, Demark-Wahnefried W, Franco OH, Lin X. Meta-bincike game da sakamakon halayen ƙwayoyin launin fata a kan jini lipids. Am J Clin Nutr. 2009 Aug; 90 (2): 288-97. Doi: 10.3945 / ajcn.2009.27469. Agusta 2009 Yuni 10.}

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Bayani: Bayanan da aka ƙunshe a wannan shafin an yi nufi don dalilai na ilimi kawai kuma ba a maimakon shawara, ganewar asali ko magani ta likita mai lasisi. Ba'a nufin ɗaukar dukkan kariya, hulɗar miyagun ƙwayoyi, yanayi ko cutarwa. Ya kamata ku nemi kulawa da lafiya ga duk wani al'amura na kiwon lafiya ku tuntuɓi likitan ku kafin kuyi amfani da magani ko yin canji ga tsarinku.