Ƙara Kumburi da Ƙananan Kabul dinku Tare Da Waɗannan Abincin
Lokacin da zuciyarka ta ji rauni - ta hanyar shan taba, cututtukan zuciya, cutar hawan jini - jikinka zai iya farawa da amsa mai zafi. Hakanan zai iya haifar da ginin rubutu a cikin suturarku, yana taimakawa wajen cutar da cutar zuciya. Abin farin ciki, za ka iya magance ƙumburi da abinci mai kyau, kuma taimaka wajen rage ƙwayar cholesterol, ta hanyar ajiye kayan abinci a ƙasa.
Wake
Gwaƙila bazai zama mawuyacin jini kawai ba, amma sunada mahimmancin tushen gina jiki, fiber, da B. Gwangwani ne sauƙin sauyawa ga nama a cikin tacos, barkono, soups da Italiyanci abinci yi jita-jita.
"Ina ƙarfafa abokan ciniki da su hada da wake da wake a cikin abincin su, musamman ma bishiya masu duhu, wadanda ke da amfani da lafiyar jama'a," in ji Malinda D. Cecil, MS, RD, Ma'aikacin Kwalejin Kasuwanci da Dietetic Programmers a Jami'ar Maryland Eastern Shore. "Bean suna da wadata a cikin fiber da zafin jiki-sun cika ku, sune tushen gina jiki mara kyau kuma suna da kyautar cholesterol - wake ne ainihin abinci," in ji Cecil.
Dukan hatsi
Dukan hatsi , irin su sha'ir, bulgur, hatsi, quinoa da hatsin rai, sun ƙunshi dukkan bangarori da kuma abubuwan gina jiki na asalin su (kamar yadda ya saba da hatsi mai tsabta, wanda aka cire cire da kuma cire).
"Dukan hatsi za su taimaka wajen karfafa jikinka tare da tsarin tsaro mai karfi don hana cin zarafi marasa lafiya," a cewar Jessica Butcher, RD, mai cin abinci a Grand Haven, Michigan.
"Kamar yadda Sha'idodin Abinci na yau da kullum ga Amurkan ya ba da shawarar, za ku iya samun wadannan wuraren gina jiki ta hanyar cika rabin farantinku tare da samar da abinci, kashi daya cikin kwata tare da hatsi cikakke, da kuma kwata na karshe tare da sinadaran hako."
Fatty Kifi
Da yawa marasa lafiya tare da high cholesterol sun san cewa kifi "mai kyau a gare ku," amma mamaki dalilin da ya sa.
Abincin omega-3 na eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA) sun gode wa yawancin ƙwayoyin cutar na zuciya. Wadannan fatty acid rage ƙonewa.
"Ina bayar da shawarar samar da EPA da DHA daga magungunan albarkatun Omega-3 irin su ruwa mai sanyi, kifi, mackerel ko sardines," in ji Beth Ellen DiLuglio, MS, RD, mai koyar da ilmin likitanci na Florida.
Qwai
Qwai bazai kasance farkon abincin da kake tsammani ga lafiyar zuciya ba, amma a hakika akwai dalili da za su ci su, musamman ma wadanda ke fariya da fatatai-3. A cewar DiLuglio, ƙwayoyin ƙwayoyi daga kaji da aka samar da abinci mai yawan omega-3 zasu ceci omega-3 a cikin gwaiduwa. "Gwairan ya ba ku bitamin D, E, da kuma B12." Duk da haka, yana da mafi kyau don ƙidaya ƙwayoyi guda ɗaya a rana, tun da sun kuma kawo kitsen mai, mai gina jiki wanda zai iya haifar da hadarin cututtukan zuciya.
Spices
Kayan shafawa wani abu ne wanda ba a taɓa kulawa da shi ba. Ƙara kayan yaji yana da sauri, hanyar da ba ta dafa don inganta haɓakar cin abinci mai gina jiki.
"Turmeric da Ginger ne biyu anti-mai kumburi kayan yaji da za a iya amfani da su da yawa yi jita-jita, salad dressings da kuma biredi," in ji Dilleug.
Abincin da ke cikin Flavonoids (irin su anthocyanins da quercetin)
Flavonoids sune mahallin halitta ne da aka gano a apples, Citrus 'ya'yan itatuwa, albasa, waken soya da soya (watau tofu, soy madara, edamame), kofi da shayi.
Wadannan abinci ba wai kawai hana ƙumburi ba amma yiwuwar ci gaba. Suna iya taimakawa rigakafi da kuma bunkasa samar da enzymes a cikin jiki kamar yadda DiLuglio ke yi.
Abincin da ke cikin Polyphenols
Polyphenols sune mahaukaci (irin su alfalfa da kuma resveratrol) da aka samo a cikin 'ya'yan itace citrus, apples, all grains, koren shayi, inabi, ruwan inabi, berries, da kirki. Zai yiwu ba kawai ƙin ƙonewa ba, amma hana rigakafi da kuma aiki a matsayin antioxidants.
Sources:
Intanit ta sirri Melinda Cecil 4/30/11
Jervica Interview Jessica Butcher 4/30/11
Tambayoyi na sirri Bet Ellen DiLuglio 4/30/11