Hanyoyi 10 Masu Dadi Don Cin Ƙarin Kayan ƙanshi

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Wani sabon bincike daga Jami’ar Jihar Penn ya ce, cin abinci mai cike da ganye da kayan kamshi na rage radadin da jiki ke yi ga abinci mai kitse. A cikin binciken, ƙungiyar da ta cinye cokali biyu na ganye da kayan ƙanshi a cikin abincin su - musamman Rosemary, oregano, kirfa, turmeric, barkono baƙi, cloves, tafarnuwa foda da paprika - suna da ƙananan kashi 30 cikin ɗari na kitsen jini idan aka kwatanta da waɗanda suka ci abinci iri ɗaya ba tare da kayan yaji ba. Matakan jini na antioxidants suma sun kai kashi 13 cikin ɗari - kyakkyawan sakamako mai ƙarfi don ƙaramin ƙarami (kuma mai daɗi).

Yayin da nake farin cikin koyo game da wannan binciken, ban yi mamaki ba. A cikin sabon littafina, wanda aka saki a watan Janairu, kowane abinci yana cike da ganye da kayan yaji maimakon sukari da gishiri. A gaskiya, na keɓe babi gaba ɗaya ga ganye da kayan yaji, wanda nake kira SASS: Slimming da Satiating Seasonings. Na faɗi haka ne saboda ban da tasirin lafiyar zuciyarsu, wasu bincike sun nuna cewa ganye da kayan yaji suna ɗaukar naushi mai ƙarfi mai ƙarfi. Misali, suna inganta gamsuwa, don haka ku ci gaba da koshi; suna haɓaka metabolism, wanda ke taimaka muku ƙona ƙarin adadin kuzari; kuma a ƙarshe, wani sabon bincike mai ban sha'awa daga Jami'ar Florida ya gano cewa mutanen da ke cinye ƙarin antioxidants ba su da nauyi fiye da waɗanda ba sa yin hakan, koda kuwa sun cinye adadin adadin kuzari.

Ganyayyaki da kayan kamshi sune masu ƙarfi na antioxidant: teaspoon ɗaya na kirfa yana fakitin adadin antioxidants kamar rabin kofi na blueberries, da rabin teaspoon na busassun oregano yana ɗauke da ƙarfin antioxidant na rabin kofi na dankali mai daɗi. Su ma biki ne don hankalin ku, saboda suna ƙara ƙanshi, ƙanshi da launi ga kowane kwano. Yayyafa su cikin abincinku na iya zama dabarar sake sake ma'auni, kuma an yi sa'a, suna da sauƙin cin gajiyar su.

Anan akwai hanyoyi masu sauƙi guda 10 don ƙara su cikin abincinku:

Yayyafa kayan yaji a cikin kofin Joe na safiya, kamar kirfa, nutmeg ko cloves.

Ninka sabo grated ginger a cikin yogurt.

Kunsa tafarnuwa tafarnuwa a cikin takarda da gasa har sai taushi sannan a shimfiɗa duka ƙwanƙwasa a kan guntun burodin hatsi kuma a saman tare da yankakken tumatir.

Ƙara sabon ganyen mint a cikin ruwan ku, shayi mai ƙanƙara ko ɗanɗano mai santsi - suna da ban mamaki da mango.

Yi ado salatin 'ya'yan itace tare da ɗanɗano na cardamom ko citrus zest.

Gasa ko gasa 'ya'yan itace tare da Rosemary - yana da ban mamaki tare da peaches da plums, waɗanda suke cikin kakar yanzu.

Ado wake baki ko pinto tare da cilantro sabo.

Nika sabo da barkono a kan salatin ku.

Ƙara sabbin ganyen basil zuwa kowane sanwiciya ko kunsa.

Sanya chipotle foda kaɗan a cikin cakulan cakulan da aka narke sannan a ɗora kan kwayoyi gaba ɗaya don yin 'haushi'.

Cynthia Sass ƙwararren masanin abinci ne wanda ke da digiri na biyu a kimiyyar abinci mai gina jiki da lafiyar jama'a. Ana yawan gani a gidan talabijin na ƙasa ita ce edita mai ba da gudummawar SHAPE kuma mai ba da shawara kan abinci mai gina jiki ga New York Rangers da Tampa Bay Rays. Sabuwar mafi kyawun siyar ta New York Times shine Cinch! Cin Sha'awa, Sauke Fam da Rasa Inci.

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