Tsarin Tsarin Tsarin Tsire-tsire na Tsarin Tsaya-tsire-tsire wanda zai iya sace cututtukan cututtuka
Man zaitun, cuku, yogurt, dukan hatsi, wake, ruwan inabi, 'ya'yan itatuwa, da kayan lambu-sauti mai kyau ba haka ba? Abin da ya fi ƙarfin sauti kamar "dieting", amma wadannan Rumunonin abinci na Rum na iya kasancewa daga abincin da zai iya rage yawan cutar cututtukan zuciya , wasu cututtuka, da kuma kara wasu shekaru zuwa rayuwarka. Abin da yafi, abinci na Rum na da nasaba da ƙananan ciwon sukari irin na 2 da magungunan glycemic a cikin masu ciwon sukari.
Me yasa Wannan Abincin ya kasance lafiya?
Wannan abincin yana da kyawawan fat, mai yawa daga man zaitun, da kwayoyi da tsaba. An gano wannan nauyin don rage yawan mai ciki, inganta asarar nauyi, da rage cholesterol. Bugu da ƙari, cin abinci yana da adadi mai kyau na zuciya, anti-inflammatory, triglyceride -in abinci, omega-3 fatty acid daga abincin teku da walnuts. 'Ya'yan itãcen marmari, kayan lambu, legumes na hatsi da kuma hatsi cikakke suna samar da fiber da antioxidants. Haɗuwa, waɗannan haɗe-haɗe sun haɗa kai don rage cin abinci.
Midiyar Abincin Abinci
Abincin na Rumunan ya dangana ne a kan salon da kuma hanyar gargajiya na cin abinci a wasu ƙasashe da suke kewaye da Bahar Rum. A matsayin jama'a, mutane a wadannan ƙasashe suna da ƙananan cututtukan zuciya da rage yawan mace-mace. Wani binciken a cikin shekarun 1960 ya duba kwarewa ga mutanen da suka rayu a tsibirin Crete na ƙasar Greece domin mutuwar su sau bakwai ne fiye da na mutanen Amurka.
Duk da haka, ba a yadu ba har zuwa shekarun 1990s lokacin da Walter Willett na Makarantar Kiwon Lafiyar Jama'ar Harvard ta Jami'ar Harvard ta ba da haske a kan batun tare da littafin Eat, Drink, kuma Ka kasance lafiya, wanda ke ba da shawarar wannan salon. Mutane da yawa sauran shirye-shirye na yau da kullum na yau da kullum suna dogara ne a kan digiri daban-daban a kan Rum na Rum.
Magoya bayan a Harvard, tare da Hukumar Lafiya ta Duniya da ƙungiyar kare hakkin kare hakkin jama'a ta Oldways Conservation da Exchange Trust, sun kirkiro dala mai cin abinci na Rum da ke cikin jiki da kuma cin abinci tare da wasu a gininsa. Yawancin shawarwari na yau da kullum game da cin abinci mai ciwon sukari mai kyau da salon rayuwa sun faru ne saboda bincike cikin abinci na Rumunan.
Midiyar Abincin Abinci
- Yi lokaci don jin dadin abinci tare da wasu.
- Sha yalwa da ruwa.
- Samo yawancin motsa jiki.
- Saukakawa a cikin kakar, abincin da aka shuka.
- Yi amfani da man zaitun maras budurwa a matsayin babban abincin da ake ci.
- Cika farantin ku da 'ya'yan itatuwa, kayan lambu, hatsi, kwayoyi, tsaba, legumes, ganye da kayan yaji.
- Ku ci kifi da abincin teku sau da yawa, sau biyu a kowane mako ko fiye.
- Yi farin ciki kowace rana ko mako-mako matsakaici na cuku, yogurt, qwai, da kaji.
- Shin jan nama da sassauci kadan sau da yawa.
- Ku ci 'ya'yan itace don kayan zaki da iyakance sauran sutura.
Abun-cututtuka-Musamman da Abubuwan da suka dace
- Rage hadarin ga irin 2 ciwon sukari.
- Rage hadarin ga cututtukan zuciya.
- Better kula da ciwon sukari.
- Hawan jini, haɓakar insulin , da kuma matakan jinin jini ba su da wani nau'i na ciwo na rayuwa wanda shine sunan ga ƙungiyar yanayi wanda zai iya nuna ƙari ga ƙwayar zuciya. Nazarin ya nuna cewa haɗarin waɗannan abubuwan sun rage tare da wannan abincin.
- Hadarin ga ƙonewa, wadda ake zaton za a danganta da ciwon sukari, an rage kuma.
- Za a iya inganta ƙwarewar insulin.
- Amfani da rigakafi da nauyin hasara yana da kyau saboda wannan abincin yana ci gaba da ragewa a cikin adadin kuzari, high in fiber, high in fattened fat, kuma ya ƙunshi yawancin antioxidants.
- Rage hadarin ga macular degeneration.
Sources:
Esposito, K., et al. Rigakafin da kula da irin ciwon sukari iri na 2 ta abinci na Rumun-rani: nazari na yau da kullum. Ciwon sukari da Harkokin Clinical , Agusta 2010 89 (2): 97 - 102
Koloverou, E. Amfanin abinci na Rum na kan cigaban ciwon sukari na 2: nazarin nazarin nazari na 10 da masu halartar masu karatu 136,846. Metabolism 2014 63 (7): 903 - 11
Mad Diet & Lafiya. Tsohon Kwayoyin Tsohon Kwayoyin Kiwon lafiya.
Schroder, H. "Tsarin Tsaro na Ruwa na Ruwa ta Tsakiya a cikin Iyaka da Rubutun ciwon sukari 2." Abinci na gina jiki Biochemistry Satumba 2006 18 (3): 149-60.