Abincin burodi a kan Kwayoyi don Madafi lafiya
Kwayoyi sune naman alade mai gina jiki wanda ya ƙunshi furotin, fiber, bitamin, ma'adanai, da antioxidants. Wasu kwayoyi kuma suna da kyau a cikin "kyawawan" fats wanda zasu iya taimakawa wajen rage cututtuka ga cututtukan zuciya.
Bari mu ci gaba da zurfi cikin abun da ke gina jiki da kwayoyi, ciki har da abin da kwayoyi ya kamata ka fita don inganta lafiyar zuciyarka.
Kwayoyi suna da yawa a cikin ƙaya, to ta yaya za su rage yawan cututtukan ku don ciwon zuciya?
Kwayoyi, irin su almonds, pistachios , da walnuts , sun ƙunshi mai yawa mai ƙanshi ko "kyawawan" ƙwayoyin cuta, wanda ya ƙara yawan lipoprotein (HDL) da ƙananan lipoprotein ( LDL ) low density.
LDL ne "mummunan" cholesterol saboda yana farfado da arteries. Wannan shine dalilin da ya sa manyan LDL matakan ƙara yawan halayen zuciya da shanyewa.
HDL, a gefe guda, shi ne "mai kyau" cholesterol domin yana dauke da "mummunar" cholesterol daga arteries zuwa hanta. Ƙananan matakan Lower HDL suna da nasaba da cututtukan zuciya yayin da mafi girman matakin LCD na iya taimakawa wajen hana ciwon zuciya da shanyewa.
Duk da yake kwayoyi sun rage hadarin cututtukan zuciya ta rage rage LDL cholesterol, bincike ya nuna cewa cin abinci mai amfani yana amfani da zuciya bayan wannan cholesterol ragewa.
A wasu kalmomi, kwayoyi na iya samar da wasu zuciya da kuma duk lafiyar lafiyar jiki ta rage rage karfin jini da kuma rage adiposce na visceral, wanda shine kitsen dake kewaye da jikinka a ciki. Samun ciwon viscral mai yawa yana ƙaruwa da dama na ciwon sukari irin 2 da na ciwo na rayuwa .
Amfanin lafiyar cin kwayoyi yafi karatu sosai a cikin walnuts, irin kwaya mai mahimmanci a cikin omega-3 acid, irin "mai kyau" da aka samo a cikin kifi mai yalwa kamar kifi, majajila, kayan daji, kifi, sardines, da albacore tuna.
Bincike ya nuna cewa acid mai yawan omega-3 yana da amfani da dama kamar:
- Rage ƙananan haɗarin ƙwayar zuciya wanda ke iya haifar da mutuwar kwatsam
- Rage rage matakan triglyceride
- Rage ƙwarƙwarar ƙwaƙwalwa
- Sauƙi rage rage karfin jini
Babu shakka, banda ƙwayoyin ƙwayoyi, akwai wadansu amfanin kiwon lafiya ga kwayoyi ciki har da:
- Folic acid, bitamin B wanda ya rage yawan adadin cholesterol da LDL cholesterol kuma ya zama dole domin samuwar sabon sel
- Potassium, wani ma'adinai wanda zai rage tasirin sodium a jikinka, ya taimaka tare da raunin carbohydrates kuma yana taimakawa wajen tafiyar da aikin lantarki na zuciya
- Vitamin E, antioxidant wanda ke kare kwayoyinku daga lalacewa ta hanyar kyauta ta hanyar kyauta kuma yana kula da matakai na rayuwa
- Arginine, amino acid an samo shi a cikin kwayoyin da ke taimakawa jikinka yin nitric oxide, wanda ya danganta tasirin jini
Mafi kyawun Kwayoyi don rage ƙananan cholesterol
Dukkanin, mafi kyawun kwayoyi don rage yawan ƙwayar cholesterol suna da yawancin ƙwayoyin ƙwayar ƙwayar ƙwayar cuta da kuma mafi ƙasƙanci na ƙwayar ƙwayoyi. Wadannan sun haɗa da, amma ba'a iyakance ga:
- Walnuts
- Hazelnuts
- Pecans
- Pistachios
- Almonds
Kirki ba, kuma lafiya ne, wanda zai iya mamaki da kai. A gaskiya ma, cikar ita ce "ƙwayar" da aka fi sani da shi a cikin Amurka kuma yana dauke da kitsen mai da basu da kariya .
Hanyoyin martabaccen man shanu ba su da ƙarfafa zuciya. Duk da haka, manoma sun riga sun sami hanyar yin amfani da kirkiro masu tsada-tsalle, wadanda suke da babban abincin da aka ƙoshi da ƙananan manya idan aka kwatanta da gashin kirki.
A gaskiya ma, Abincin da Drug Administration (FDA) ya ba da izini ga wadannan kwayoyi, ban da almonds, don karban raunin "zuciya" a kan lakabin su.
A ƙarshe, ya cancanci a lura cewa gasasshen busassun, kwayoyi masu laushi sun nuna cewa suna da amfanin kiwon lafiyar kamar kwayoyi masu cin nama, a cewar wani binciken a cikin Jaridar Turai na Nutrition . A cikin wannan binciken, masu halartar 72 sun cinye girasa 30 a kowace rana ko dai busasshen busasshen busasshen busasshen busasshen hazelnuts don kwanakin 28. Kwayoyin cututtuka na zuciya irin su matakan cholesterol da karfin jini sun auna ne a farkon binciken kuma a karshen.
Sakamako sun nuna cewa idan aka kwatanta da farkon binciken, cinye nau'i na hazelnuts (gishiri ko busassun bushe, salted mai sauƙi) ya inganta matakan HDL da karfin jini, ba tare da canji a cikin jiki ba.
Kwayoyi suna da Lafiya lafiya, amma a Yanayin
Hakika, kamar yawancin abinci, ma'auni shine mabuɗin, ma'ana yayin da cin kwayoyi yana da kyau don lafiyarka, ba ka so ka yi nasara da shi. Tare da wannan, bisa ga Ƙungiyar Zuciya ta Amirka, idan kuna biye da abinci na calorie 2,000, ya kamata ku ci abinci 4 zuwa 5 a mako na kwayoyi, tsaba, ko legumes. Girma mai girman daidai yake da ƙananan kintsin (1.5 ogancin kwayoyi) ko 2 tablespoons na man shanu.
Kalma Daga
Yayinda aka tara abincin rana ko ka shiga cikin abincin ka don cin abincin, ka ɗiba kintsin kwayoyi ko kaɗa wasu man shanu a kan wani yankakken apple, maimakon kai ga kwakwalwan cakulan ko ƙuƙwalwa. Kuna iya sanya kwayoyi cikin sauran abincinku. Ka yi kokarin motsa kwayoyi a cikin oatmeal da safe ko kuma mai dadi a lokacin abincin dare.
A ƙarshe, cinye kwayoyi a cikin daidaitattun zaɓin mai kyau wanda za ka iya yi don zuciyarka - wannan yana da ban da motsa jiki, cin abinci masu cin abinci a cikin 'ya'yan itatuwa, kayan lambu, da hatsi cikakke, da kuma riƙe nauyin nauyin.
> Sources:
> Ƙungiyar Zuciya ta Amirka. (2017). Kifi da Omega-3 Fatty Acids.
> Ƙungiyar Zuciya ta Amirka. (2016). Go Kwayoyin (Amma kawai kadan!).
> Harvard TH Chan Makarantar Kiwon Lafiyar Jama'a (nd). Asalin Abincin Abinci: Kwayoyi don Zuciya
> Ros E. Kiwon lafiya na amfani da ƙwayoyi. Kayan shafawa . 2010 Jul; 2 (7): 652-82.
> Tey > SL, Robinson T, Grey AR, Chisholm AW. Brown RC. Shin busassun busasshen ruwa, kwayoyi masu sauƙi suna shafar abubuwan da suka dace da cardioprotective da karɓa? Eur J Nutr . 2017 Afr 56 (3): 1025-36