Kyauta mafi kyau guda goma na tsawon lokaci

Ba asiri cewa abin da muke ci yana iya taimaka mana ko cutar da mu. Abincinmu na abincin da aka sarrafa shi ya bar mu cin abinci wanda ke samar da abinci mara kyau kuma yana haifar da cututtuka masu yawa, irin su kiba , cututtuka na zuciya, da kuma irin ciwon sukari 2 . Ba dole ba ne ya zama wannan hanya. Akwai abinci wanda zai iya barin ku jin dadi, rage haɗarin rashin lafiya, kuma ya ba ku damar kula da lafiyar lafiya. Idan kana so ka cigaba da rayuwa kuma ya fi lafiya, dole ne ka wadata jikinka tare da abinci mafi yawan abinci mai gina jiki a duniya. Yin shuka na halitta shine abincinka na abincinka zai mayar da lafiyarka da kwarewa kuma ka yi mamaki don me yasa kowa ba yana cin wannan hanya ba. Taimaka yada kalma.

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Abincin Gishiri

Kayan kayan lambu na kayan lambu tare da ƙwarewa na musamman don gyara jigilar kwayoyin halitta, kunna tsarin jiki na detoxification na jiki, kuma ya hana ci gaban kwayoyin cututtuka. Ya kamata a cinye kayan lambu mai giciye a hankali ko kuma a cinye shredded, yankakken, dasu ko kuma hade don su saki kullun da suka shafi ciwon daji. An gano magungunan gurguntaccen gurguntacciyar gubar da ƙwayoyin jini domin kare katanga daga jini daga alamar ƙananan jini wanda zai haifar da cututtukan zuciya. Abincin gishiri shine mafi yawan kayan abinci mai gina jiki. Ku ci iri-iri a cikin tsararru da kuma dafa shi kowace rana. Gwada broccoli, farin kabeji, Brussels sprouts, Kale, ko kabeji.

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Salatin Ganye

Kwayoyin ganye masu launin ganye - wasu suna cruciferous - kawai sun ƙunshi calories fiye da 100 a kowace laban, suna sanya su abinci mai kyau domin kulawa da nauyi. A cikin ilimin kimiyya, matan da suka ci babban salatin a farkon cin abinci sun rage adadin kuzari daga sauran abincin, kuma salads masu yawa sun rage calories fiye da karami. Bugu da ƙari ga kiyaye nauyin nauyi, yawan abinci na salads, ganye mai laushi, ko kayan lambu mai mahimmanci yana hade da rage haɗarin ciwon zuciya, bugun jini, ciwon sukari, da kuma ciwon daji. Ganye leafy kuma suna da wadata a cikin mahimman B-bitamin, da lutein da zeaxanthin, carotenoids da ke kare idanu daga lalacewar lalata. Gwada kale, gwairan collard, mustard ganye, alayyafo, ko letas. Don inganta yawan amfanin lafiyar na ganye, dole ne mu kara karfin abubuwan da suka dace da su, wadanda ke da ƙwayoyin maganin, kuma hakan yana buƙatar ƙwayoyin cuta - wanda shine dalilin da ya sa salatin (ko dressing) ya kasance yana dauke da kwayoyi da / ko tsaba.

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Kwayoyi

Wani babban abu mai gina jiki na ƙwayoyin lafiya, sunadarai na shuka, fiber, antioxidants, phytosterols, da ma'adanai, kwayoyi sune abinci maras nauyi wanda ya taimaka wajen rage nauyin glycemic na dukan abinci, yana sanya su muhimmiyar mahimmanci ga wani anti- ci abinci mai ciwon sukari. Duk da yawancin caloric, haɓalin haɗari yana hade da nauyin jiki mai nauyi, mai yiwuwa ne saboda maye gurbin zuciya daga kayan aikin lafiya. Cin abinci a kai a kai kuma yana rage cholesterol kuma an danganta shi da ragowar kashi 35 cikin hadarin cututtukan zuciya . Sanya salatinku na gaba da yankakken yankakken ko alkama mai sliced, ko haɗuwa da wasu ƙananan cashews a cikin salatin salad.

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Tsaba

Bayanin abincin sinadirai sune kama da kwayoyi a cikin abin da suke samar da ƙwayoyin lafiya, ma'adanai, da antioxidants, amma tsaba suna da karin furotin kuma suna da yawa a cikin ma'adanai. Flax, chia, da kuma hemp tsaba suna da wadata a cikin omega-3 fats. Flax, chia, da kuma tsaba na soname sune magunguna, masu ciwon ciwon daji na jiki. Kwayoyin Sesame suna da wadata a cikin alli da kuma bitamin E, da kuma kabewa tsaba suna da mahimmanci a cikin zinc. Don yawan amfanin amfanin jiki mai gina jiki, kwayoyi da tsaba ya kamata a ci abinci mai sauƙi ko dai kawai wanda aka yi masa sauƙi. Gwada ƙara flax ko chia tsaba zuwa ga safe smoothie ko oatmeal.

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Berries

Wadannan 'ya'yan itatuwa masu arzikin antioxidant suna da lafiya sosai . Nazarin da mahalarta suka ci blueberries ko strawberries yau da kullum na makonni da dama da aka ruwaito inganta cigaba da jini, alamun rashin ƙarfin lantarki, duka da LDL cholesterol. Berries kuma suna da maganin ciwon daji da kuma abincin kirki ne ga kwakwalwa; akwai shaidar cewa amfani da Berry zai iya taimakawa wajen dakatar da karfin zuciya tare da tsufa. Tsayawa tare da kayan gargajiya da na gargajiya ko kuma blueberry, ko gwada wani sabon abu, kamar goji berries.

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Pamegranate

Rummanar na da 'ya'yan itace na musamman, wanda yake dauke da kananan, kintsattse, mai dadi tare da dadi mai dadi na dandano mai dadi da tart. Kayan shafawa na pomegranate, punicalagin, shine mafi yawan kuma yana da alhakin fiye da rabi na aikin antioxidant na ruwan 'ya'yan rumman. Magunguna iri-iri suna da nau'o'in maganin ciwon daji, cututtukan zuciya , da kwakwalwa. Mafi mahimmanci, nazarin marasa lafiya da cututtukan carotid mai tsanani wanda suka sha ruwan ingancin rumman ruwan 'ya'yan itace yau da kullum a kowace shekara sun sami raguwar kashi 30 cikin siffar atherosclerotic; A cikin rukunin kulawa, plate-inherosclerotic ya karu da kashi 9. A cikin wani nazarin tsofaffi, wadanda suka sha ruwan inabin pomegranate yau da kullum don kwanaki 28 sun fi kyau akan aikin ƙwaƙwalwar ajiya idan aka kwatanta da waɗanda suka sha abin sha. Tip: Don cire kayan abinci daga 'ya'yan itace, cike da shi, mai zurfi mai zurfi a kan diamita, ƙwanƙasa don raba shi cikin biyu, sa'an nan kuma lalata baya tare da bayan babban cokali.

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Wake

Amfani da wake da sauran kayan legumes na yau da kullum don taimakawa wajen tabbatar da cutar jini, rage yawan abincinku, da kare kariya daga ciwon daji. Mafi tushen sitaci mai gina jiki mai gina jiki, ƙwayoyi suna aiki ne da maganin ciwon sukari da nauyin hasara saboda suna jin dadi sosai, wanda zai kawo karshen yaduwa a cikin glucose na jini bayan cin abinci kuma yana taimakawa wajen hana abincin abinci ta hanyar kwantar da hankali. Har ila yau, sun ƙunshi nau'i na fiber mai sauƙi wanda ke taimakawa wajen rage yawan cholesterol, da kuma sitaci mai karfi, wadda kwayoyin halitta ke juyawa cikin sarkar mai tsabta wanda ke taimakawa wajen hana ciwon mahaifa. Ana cin wake, wake, ko lentils sau biyu a mako daya aka gano don rage yawan hadarin ciwon daji a kashi 50 cikin dari. Har ila yau, amfani da kumbura yana ba da babbar kariya daga wasu cututtuka, kuma. Gudun wake, wake da wake, wake-wake, wake-wake, tsararren kwasfa - duk suna da kyau, don haka gwada su duka kuma su yanke shawara a kan wajan ka.

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Namomin kaza

Yin amfani da namomin kaza a kai a kai yana hade da rage yawan ciwon nono. Saboda sun ƙunshi masu cin zarafin aromatase (mahaukaci da ke hana cinikin estrogen), toshe mai farin da Portobello suna kare kariya daga ciwon nono. Naman ganyayyaki suna da tasiri masu amfani: Masana akan nau'o'in namomin kaza sun samo sakamako na kwayoyin cutar ƙwayoyin cuta, sunadarai akan lalata kwayoyin halitta, rigakafin lalata DNA, jinkirin ciwon ciwon daji, da kuma maganin angiogenesis. Dole a rika dafa namomin kaza kullum; raw namomin kaza suna dauke da wani abu da ake kira carcinogenic da ake kira agaritine wanda aka rage ta dafa. Ka hada da namomin kaza da yawa a kai a kai, da kuma gwada wasu daga cikin irin abubuwan da suka wuce irin su shiitake, kawa, maitake, ko reishi.

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Albasa da tafarnuwa

Allium iyali kayan lambu, wanda albasarta ne memba, ya amfana da na zuciya da jijiyoyin jini da kuma ciwon ciwon sukari da kuma anti-cancer effects . Ƙara amfani da kayan lambu na dukium yana hade da ƙananan ƙwayar cutar ciwon daji da prostate. Wadannan kayan lambu suna saninsu ga mahaɗin organosulfur wanda zasu taimaka wajen cigaban ciwon ta hanyar detoxifying carcinogens, halting ciwon kwayar cutar cancer, da kuma katse angiogenesis. Wadannan mahadi suna saki yayin da aka yankakke su, an zubar da su, ko kuma su dagula. Albasarta ma sun ƙunshi manyan ƙidodi na antioxidants na flavonoid na kiwon lafiya, wadanda ke da nasaba da cututtuka wadanda zasu iya taimakawa wajen rigakafin ciwon daji. Gwada hanyoyi, chives, shallots, da kuma launi, ban da tafarnuwa da albasarta.

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Tumatir

Za'a iya samuwa mai yawa na kayan kiwon lafiya a tumatir - lycopene, bitamin C da E, beta-carotene, da antioxidants flavonol, don suna amma kaɗan. Lycopene, musamman, ya kare kan cutar ta prostate, lalacewar fata ta fata, da cututtukan zuciya. Kimanin kashi 85 cikin dari na lycopene a cikin abincin Amurka an samo daga tumatir . Lycopene ya fi karuwa idan an dafa shi da tumatir - daya kopin tumatir miya yana da sau 10 da lycopene a matsayin kofin raw, tumatir tumatir. Har ila yau ka tuna cewa carotenoids, kamar lycopene, ana iya tunawa da shi yayin da suka hada da masu ƙwayar lafiya, don haka ku ji dadin tumatir a cikin salatin da kwayoyi ko kayan ado na gina jiki don karin karin kayan abinci. Wani tip: Saya diced da crushed tumatir cikin kwalba gilashi, ba gwangwani ba, don kauce wa cututtukan endocrine BPA a cikin zane.

_Sources:

_{Higdon J, Delage B, Williams D, Dashwood R. Ganyayyaki na kayan lambu da kuma ciwon daji na ciwon daji: shaidun annoba da magunguna. Pharmacol Res 2007, 55: 224-236.}

_{Lockheart MS, Steffen LM, Rebnord HM, et al. Dalilai na abinci, kungiyoyin abinci da ƙananan ƙwayar cuta: nazari mai kula da shari'ar. Br J Nutr 2007, 98: 380-387.}

_{Roe LS, Meengs JS, Yana BJ. Salatin da satiety. Amfanin lokaci na amfani da salatin cin abinci mai amfani. Abun 2012, 58: 242-248.}

_{Rolls BJ, Roe LS, Meengs JS. Salatin da satiety: yawan makamashi da kuma girman girman salad na farko ya shafi cin abinci a cikin abincin rana. J Am Diet Assoc 2004, 104: 1570-1576.}

_{Zakkar M, Van der Heiden K, Luong le A, et al. Kunnawa na Nrf2 a cikin kwayoyin endothelial suna kare sakonni daga nuna wani tsari na proinflammatory. Arterioscler Thromb Vasc Biol 2009, 29: 1851-1857.}