Maganin antioxidant da wasu 'yan abinci na Carotenoids
Cin abinci iri iri da kayan 'ya'yan itace mai kyau don abinci mai gina jiki, amma shin zasu iya taimakawa wajen rage cututtukan cututtuka? Akwai ƙananan binciken da nazarin ilmin lissafi na tsofaffi wadanda ke nuna muhimmancin maganin carotenoids da kuma cin abinci na cin nama a rage don rage cututtuka na cututtukan ƙwayar ƙwayar cutar . Bincike na iya ƙara haifar da kwayoyi da ke kan waɗannan abubuwa.
Abin da aka ba da shawara shi ne cewa kuna jin daɗin kayan lambu da 'ya'yan itatuwa, kuma mafi yawan abin da ke da kyau. Za ku ji dadin jin dadin abinci mafi yawa daga dukkan kayan su, ciki har da bitamin da fiber.
Shin 'Ya'yan itãcen marmari da kayan lambu sun rage hawan ƙwayar cututtuka?
Wani binciken tsofaffin cututtuka da aka wallafa a 2005 ya gano wadanda ke fama da ciwon maganin ƙwaƙwalwar ƙwayar cuta sun fi samun ƙananan ƙwayoyin maganin beta-cryptoxanthin da zeaxanthin fiye da maganin lafiya. Gwargwadon abincin yana dogara ne akan abincin abinci. Wadannan carotenoids sun kasance a cikin 'ya'yan itatuwa da kayan marmari.
Duk da haka, binciken da ya dace da marasa lafiya na marasa lafiya da cututtukan zuciya da kuma kula da lafiya wanda ya auna matakan da ke dauke da waɗannan carotenoids bai samu ragowar cutar arthritis ga wadanda suke da matakai masu girma ba. Shaidun cewa akwai takamaiman amfanoni don takamaiman carotenoids bai riga ya zauna ba. Duk da yake Ƙungiyar Arthritis ta kirkiro 'ya'yan itatuwa da kayan lambu mai kyau don cin abinci, ya kamata a karfafa jin dadi da yawa daga cikin abincinku na yau da kullum.
Menene Beta-Cryptoxanthin?
Beta-cryptoxanthin an classified a matsayin carotenoid pro-bitamin A. A cikin jiki, ana iya canzawa zuwa wani nau'i mai mahimmanci na bitamin A. An gane shi a matsayin mai mahimmanci ga lafiyar fata da kuma kullun da kuma aikin rigakafi. Beta-cryptoxanthin yana cikin rawaya ko 'ya'yan itatuwa orange da kayan marmari.
Ga jerin sunayen 'ya'yan itatuwa da kayan lambu mai launin rawaya da orange:
- Yellow apples
- Apricots
- Cantaloupe
- Cape gooseberries
- Yellow figs
- Garehul
- Golden kiwifruit
- Lemun tsami
- Mangoes
- Nectarines
- Oranges
- Papayas
- Peaches
- Pears
- Persimmons
- Pineapples
- Tangerines
- Yellow kankana
- Yaren jaune
- Butternut squash
- Karas
- Peppers barkono
- Yellow dankali
- Suman
- Rutabagas
- Rawaya rawaya na rawaya
- Masara mai dadi
- Sweet dankali
- Yaren tumatir
- Yellow squash na hunturu
'Ya'yan itãcen marmari da kayan lambu mafi girma A Beta-Cryptoxanthin
A cewar NutritionData.com, cikakken jerin abubuwan abinci 467 a cikin beta-cryptoxanthin ya nuna:
- Peppers, pumpkins, da kuma hunturu squash a matsayin kayan lambu tare da mafi girma matakan beta-cryptoxanthin da bauta.
- Furofaye, tangerines, da papayas a matsayin 'ya'yan itatuwa da mafi girma na beta-cryptoxanthin ta hidima.
Menene Zeaxanthin?
Zeaxanthin wani carotenoid ne tare da ikon antioxidant. Hanyoyin abinci na zeaxanthin sun hada da kayan lambu mai laushi da launin ruwan inabi / orange da kayan lambu.
Menene Ya kamata Ka ci?
Cibiyar Arthritis ta bayyana cewa babu wani abincin da ya dace da cutar mai cike da kumburi wanda mutanen da ke fama da cutar arthritis ya kamata su bi, amma wasu abincin da aka samu a cikin abincin Rum na iya taimakawa wajen ƙonewa. Ya kamata ku ji dadin cin abincin abinci a cikin kayan lambu, musamman ma masu launi waɗanda suke da fadi da dama.
> Sources:
> Mafi kyaun 'ya'yan itace ga cututtuka na arthritis. Arthritis Foundation.
> Kayan kayan lambu mafi kyau ga Arthritis. Arthritis Foundation.
> Hu Y, Cui J, Fasafin JA, Malspeis S, Costenbader KH, Karlson EW, Lu B. Tsara kwayoyin carotenoids da kuma mummunan haɗari na maganin arthritis a cikin mata. Clin Exp Rheumatol. 2017 Mar-Apr, 35 (2): 309-312. Afub 2017 Janairu 4.
> Pattison DJ, Symmons DP, Lunt M, Welch A, Bingham SA, Day NE, Silman AJ. Abincin abinci na B-cryptoxanthin da ƙananan polyarthritis: sakamakon binciken da ake yi na yawan jama'a. American Journal of Clinical Nutrition . 2005 Aug 82 (2): 451-5.