Ƙara kwayoyi zuwa ga abincinka zai iya rage yawan cutar cututtukan zuciya
Yanzu yana bayyana cewa cin kwayoyi yana da lafiya ga tsarin kwakwalwa.
Yawancin nazarin da aka gudanar a cikin shekarun sun nuna cewa cin abinci guda hudu ko sau biyar a mako zai iya rage yawan hadarin cututtukan zuciya (CAD) , ta hanyar kashi 40 cikin 100. (Tare da yawancin kwayoyi, an oda tsakanin uku da hudu tablespoons.)
Yin amfani da ƙwayoyi kuma yana nuna ya rage haɗarin cutar da jijiyoyin jini da ƙananan mace.
Duk da yake ba a yarda da shaidar ba ta hanyar kimiyyar kimiyya, bayanan da aka tattara ta isar da karfi ga FDA ta bayar da wata sanarwa ta hanyar cewa cin wasu kwayoyi-almonds, hazelnuts, pecans, pistachios, walnuts, da kirki-zai iya rage yawan hadarin cututtukan zuciya .
Yaya Shaida Mafi Girma A Kan Kwayoyi?
Dubban 'yan karatun sun kalli dangantaka tsakanin cin kwayoyi, cututtukan zuciya da na mace-mace. Misali:
- Da yawa ƙananan gwaje-gwajen da aka bazu sun nuna cewa cin abinci walnuts yana haifar da raguwa mai yawa a LDL cholesterol .
- A cikin Nazarin lafiyar lafiyar likitoci, mutanen da suka ci kwayoyi sau biyu a mako ko fiye suna da raguwa masu yawa a cikin mutuwar mutuwar jini da mutuwar kwakwalwa na kwakwalwa.
- A cikin Nazarin Lafiya na Adventist, cinye kwayoyi fiye da sau hudu a mako ya danganta da raunin ciwon zuciya da na mutuwa na zuciya.
- Binciken na yau da kullum wanda yayi nazarin binciken da aka samu game da amfani da kwayoyi ya nuna cewa, ga maza da mata, cin abinci suna hade da ƙimar CAD da sauran cututtuka na zuciya, da kuma rage yawan mace-mace daga duk abubuwan da suke haifarwa.
Menene Game da Sawa?
Tambayar ta samo asali ne game da ko an yi amfani da irin wannan nau'ikan tare da kirki ba, wanda shine kayan legumes na fasaha, ba kwayoyi ba.
Amsar ita ce, kawai, a. Kirkiran yana dauke da wannan amfani mai amfani kamar kwayoyin "ainihin", kuma an danganta su da irin wannan amfani na zuciya da jijiyoyin jini.
Tsanani
Babu wani abu a cikin wannan duniya. Duk da yake kwayoyi na iya zama masu kyau a gare ku, suna da wasu zane-zane wanda ya kamata a ɗauke su cikin asusu:
- Ana adana kwayoyi da adadin kuzari. Ɗauki na kwayoyi ya ƙunshi calories 150. Saboda haka, yayinda za'a hada su cikin abinci mai kyau, ba za'a kara su kawai ba, dole ne a sauya su don wani tushen adadin kuzari. In ba haka ba, za a iya amfani da amfanin ku ta hanyar haɓakawa .
- Kwayoyi tare da rufin sugary ƙara ma ƙarin adadin kuzari zuwa ga abincinku.
- Idan kana da hawan jini , kwayoyi salted zai iya haifar da matsaloli tare da hawan jini.
- Brazil kwayoyi sun ƙunshi ƙananan adadin cikakken ƙwayoyi, kuma ba a hade da rage cututtukan zuciya ba.
Yadda za a mai da hankali don ƙara Kwayoyi zuwa ga abincin ku
- Yaushe ya kamata ku ci kwayoyi? Babu wani lokaci cikakke. Kuna iya jin dadin zama azaman abun ciye-ciye, ko yayyafa wasu a kan salads, ko ma amfani da kwayoyi masu rauni a maimakon ɓawon nama da kuma gurasa akan sunadarai kamar kifi.
- Kwayoyi masu mahimmanci sun fi kyau-ba a haɗe ba a wani abu, kuma ba salted ba.
- Don kauce wa karfin gwanin gina jiki, maye gurbin kwayoyi don wani abu dabam, musamman ma abincin da aka sarrafa da ciyayi mara kyau ko Sweets.
- Ƙara wasu kwayoyi zuwa salatin ku, gurasar fasara, da kifi.
Sources:
Fraser GE, Sabaté J, Beeson WL, Strahan TM. Yayi yiwuwar kare lafiyar ƙwayoyi akan hadarin cututtukan zuciya. Nazarin Lafiya na Adventist. Arch Intern Med 1992; 152: 1416.
Albert CM, Gaziano JM, Willett WC, Manson JE. Amfani da ƙwayoyi da kuma rage hadarin mutuwa na zuciya na kwakwalwa a cikin Nazarin lafiyar likitoci. Arch Intern Med 2002; 162: 1382.
Abinci da Drug Administration. Maganar kiwon lafiya ta cancanta: Rubutun yin amfani da kwayoyi-Kwayoyi da cututtukan zuciya (Docket No 02P-0505). 2003. Akwai a http://www.fda.gov/.
Bao Y, Han J, Hu FB, et al. Ƙungiyar cin abinci mai gina jiki tare da cikakkiyar mace-mace. N Engl J Med 2013; 369: 2001.
Luo C, Zhang Y, Ding Y, et al. Yin amfani da ƙwayoyin cuta da kuma cututtukan ciwon sukari na iri 2, cututtukan zuciya, da kuma duk wani abu-mutuwar mace: nazari na yau da kullum da kuma bincike-bincike. Am J Jarin Nutr 2014; 100: 256.