6 Yana ciyarwa don hada da shi a COPD Diet

Wadannan na iya amfani da mutane tare da COPD

Gurasar abinci - ƙananan cikin adadin kuzari da kuma cike da abinci mai mahimmanci - ana zaton su samar da lafiyar jiki fiye da abincin abincin . Hakanan suna iya taka muhimmiyar rawa wajen inganta rayuwar rayuwa da kuma rage hadarin cutar cututtuka na al'ada ( COPD ) da sauran yanayin kiwon lafiya. Bayan dubawa tare da likitanka, yi la'akari da jerin masu biyo baya a lokacin da za ku je cin kasuwa.

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Fresh, Brightly Colored Vegetables

Masana sun yarda cewa cin bakan gizo na kayan lambu masu launin shudi zai taimaka wajen kare lafiyar ku. Menene launi ya yi da ita? Kwayoyin masu launin launi masu haske (da 'ya'yan itatuwa, duk da haka) suna kunshe tare da mahalli masu gina jiki mai gina jiki waɗanda ake kira phytochemicals wanda zasu taimakawa jikin su rarrabe free radicals. Hanyoyi masu lahani suna haifar da lalacewar jikinka da kyallen takalma kuma zai iya haifar da rashin lafiya.

Bisa ga Cibiyar Nazarin Ciwon Binciken Cibiyar Nazarin Cibiyar Nazarin Cibiyar Bincike ta Amurka, wadannan kayan lambu suna dauke da kwayoyin halitta waɗanda ke jawo hankular mafi yawan kimiyya:

• Broccoli
• Karas
• Dafa shi tumatir
• Leafy ganye
• Sweet dankali
• Winter squash
• Brussels sprouts
• Fannonin launin launi masu haske

Lura: Dole ne a kauce wa wasu kayan lambu (kamar ganye mai ganye) idan kun kasance a kan jini. Bugu da ƙari, wasu kayan lambu na iya sa bloating da gas wanda zai iya kara matsalolin numfashi . Tabbatar ku tattauna wadannan batutuwa tare da mai bada sabis na kiwon lafiya kafin yin wasu canje-canje ga abincinku.

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Fresh, Brightly Colored 'Ya'yan itãcen marmari

'Ya'yan itãcen marmari, musamman ma wadanda suke da yawa a cikin antioxidants da phytochemicals, an yi imanin suna da mummunan sakamako a kan huhu kuma an danganta su da rashin mutuwa daga COPD. A gaskiya ma, binciken daya ya nuna cewa ƙara yawan 'ya'yan itacen da kuke cinye ta 100 grams (kamar guda ɗaya) a rana yana haɗi da haɗari na mace-mace COPD 24%.

Zabi daga jerin sunayen 'ya'yan itace masu kyauta:

• Apples
• Pears
• Citrus 'ya'yan itãcen marmari (lemu, garehul)
• Berries
• Cherries
• Apricots
• Cantaloupe
• Kankana
• Inabi
• Citrus 'ya'yan itace kwasfa

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Black Tea

Black shayi yana dauke da xanthine alkaloids daga abin da aka samar da stimulant theophylline . Theophylline ne mai amfani da bronchodilator da ake amfani dashi a cikin maganin COPD wanda zai taimaka wajen bude hanyoyi da kuma rage dyspnea . Nazarin ya nuna cewa cin abinci mai baƙar fata na shayi zai iya samar da wani tasiri mai kyau a kan ci gaban COPD.

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Soy Products

Ko da yake ana buƙatar ci gaba da bincike don tabbatar da dangantaka da tasiri, nazarin ya nuna cewa amfani da kayan soya na dogon lokaci zai iya amfana da COPD ta hanyar inganta aikin sutura, rage rashin ƙarfi da kuma rage yawan tari. Hakanan zai iya rage hadarin bunkasa COPD . Bugu da ƙari, flavonoids daga abinci mai yisti na iya haifar da sakamako mai tsinkewa a kan huhu, watakila kare masu shan taba daga hatsarin tabawa masu cutar taba.

Ciki har da wadannan a cikin abincinku na yau da kullum zai taimaka wajen samar da mafi yawan kiwon lafiya:

• Tofu
• Soy madara
• Natto
• Bean sprouts
• Edamame (soyayyen soya)
• Soy kwayoyi

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Fiber

Wani binciken da aka wallafa a cikin Jarida na Amirka na Epidemiology wanda ya hada da mutane fiye da 111,000 sun gano cewa wadanda ke da mafi yawan fiber (musamman filaye na hatsi) suna da kashi uku cikin uku na hadarin bunkasa COPD fiye da wadanda suka cinye yawan fiber. Za a iya samun fiber a cikin hatsi, 'ya'yan itatuwa, da kayan marmari.

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Omega-3 Fatty Acids

COPD yana ɓangare, a wani ɓangare, ta ciwon kumburi a cikin huhu. Binciken ya nuna cewa cin abinci mai cin nama a cikin omega-3 mai guba na iya kare ƙwayoyin cutar kan ciwon kumburi, don haka ya kare su daga cutarwa na shan taba. Omega-3 acid fat zai iya taimakawa wajen inganta yanayin bayyanar COPD .

Ka yi la'akari da wasu daga cikin abubuwan da ke biye da su, waɗanda aka ɗora da kayan mai omega-3, a cikin abincinku na yau da kullum:

• Kwayar kifi (salmon, herring, tuna, mackerel, sardines)
• Man zaitun (canola, flaxseed, da waken soya)
• Kwayoyi (walnuts, butternuts)
• Flaxseed
• Soya

NOTE: Lissafin da aka samo a sama shine ana ba ka damar zabi mai cin abinci wanda zai iya amfani da lafiyar ka. Bai kamata maye gurbin shawara na likita mai kyau daga mai bada sabis na farko ko likita mai rijista.

_Sources:

_{AICR. Phytochemicals: Masu ciwon daji a cikin abincin da muke ci.}

_{Aniwidyaningsih W, Warraso R, Cano N, Pison C. Matsayi na Abinci na Abinci a kan Jiki da Yin aiki a Kwayoyin cuta na Pulmonary Cutar da Yadda za a Ci gaba. Curr Sabin Nutr Metab Care. 2008 Yuli; 11 (4): 435-42.}

_{Cikakken F, Fuka F. Ciwon Abincin Abincin Abinci don Ci Gaban Girma Cutar Kwayar Kwaro (COPD) a cikin Dan Smokers. Clin Nutr. 2006 Dec, 25 (6): 955-61.}

_{Hirayama F. et. al. Soy Consumption da Hadarin COPD da cututtukan cututtuka na numfashi: Nazari na Kariya a Japan. Res Resir Res. 2009 Yuni 26; 10: 56.}

_{Matsuyama W., MD, Ph.D. et. al. Hanyoyin Omega-3 Maɗaukaki Maɗaukaki da Magunguna a COPD. CHEST Disamba 2005 vol. 128 ba. 6 3817-3827.}

_{Planas M, Alvarez J, et. al. Taimakon abinci na gina jiki da darajar rayuwa a yanayin rashin lafiyar kwayar cuta mai kwakwalwa (COPD) marasa lafiya. Clin Nutr. 2005 Yuni; 24 (3): 433-41. Epub 2005 Apr 21.}

_{Varraso R. et. al. Binciken da ake tsammani na Fiber na abinci da haɗari na ƙwayar cutar ciwon daji a tsakanin Mata da maza. Am. J. Epidemiol. (2010) 171 (7): 776-784.}

_{Waldal, IC, et. al. Abincin abinci da shekaru 20-shekara mai cututtuka na ƙwayar cuta mai kwakwalwa a cikin yankuna na tsakiya daga mazauna ƙasashen Turai. Jaridar Turai na Cibiyar Abincin Gudanarwa (2002) 56, 638-643.}