10 Babban Abincin Abinci Wadanda ke da Lafiya Kwarai

Wadatacce

• 1. Avocados
• Yadda Ake Karba Cikakken Avocado
• 2. Cheese
• 3. Dark Chocolate
• 4. Duka Kwai
• 5. Kifi Mai kitse
• 6. Goro
• 7. Chia Tsaba
• 8. Virginarin Man Zaitun na Budurwa
• 9. Kwakwa da Man Kwakwa
• 10. Yogurt cikakke

Tun daga lokacinda aljani ya zama aljani, mutane suka fara cin karin sikari, ingantaccen carbi da abinci mai sarrafawa maimakon.

A sakamakon haka, duk duniya ta zama mai ƙiba da rashin lafiya.

Koyaya, lokaci yana canzawa. Karatu yanzu suna nuna cewa kitse, gami da kitsen mai, ba shaidan bane aka yi shi (1,).

Duk nau'ikan lafiyayyun abinci waɗanda ke ɗauke da mai yanzu sun koma wurin "cin abinci".

Anan ga abinci mai-mai guda 10 waɗanda ke da ƙoshin lafiya da ƙoshin lafiya.

1. Avocados

A avocado ne daban-daban daga mafi sauran 'ya'yan itãcen marmari.

Ganin cewa yawancin 'ya'yan itace da farko suna ɗauke da carbs, ana ɗora avocados da mai.

A zahiri, avocados suna da kusan kashi 77%, ta hanyar adadin kuzari, wanda hakan yasa suke da girma fiye da yawancin abincin dabbobi (3).

Babban kitse mai kitse shine kitse mai cike da kitse wanda ake kira oleic acid. Wannan kuma shine babban mahimmin kitsen mai a cikin man zaitun, wanda ke da alaƙa da fa'idodi daban-daban na lafiya (4,).

Avocados suna daga cikin mafi kyawun tushen potassium a cikin abinci, har ma yana ƙunshe da kashi 40% fiye da potassium fiye da ayaba, abinci mai ƙarancin potassium.

Su ma babban tushen fiber ne, kuma karatu ya nuna cewa za su iya rage LDL cholesterol da triglycerides, yayin ɗaga HDL (“mai kyau”) cholesterol (,,,).

Kodayake suna da kitse da adadin kuzari, wani bincike ya nuna cewa mutanen da suke cin avocados suna da nauyi sosai kuma suna da ƙarancin ciki fiye da waɗanda ba sa ().

Avocados 'ya'yan itace ne, tare da mai a 77% na adadin kuzari. Su ne kyakkyawar tushen potassium da fiber, kuma an nuna suna da babbar fa'ida ga lafiyar zuciya da jijiyoyin jini.

Yadda Ake Karba Cikakken Avocado

2. Cheese

Cuku yana da matukar gina jiki.

Wannan yana da ma'ana, idan aka ba da wannan duka Ana amfani da kofin madara don samar da yanki mai kauri guda cuku.

Babban tushe ne na alli, bitamin B12, phosphorus da selenium, kuma ya ƙunshi dukkan wasu abubuwan gina jiki (10).

Hakanan yana da wadataccen furotin, tare da yanki guda ɗaya na cuku mai ɗauke da gram 6.7 na furotin, daidai da gilashin madara.

Cuku, kamar sauran kayan kiwo mai kiba, shima yana dauke da sinadarin mai mai karfi wanda aka danganta shi da dukkan fa'idodi, gami da rage barazanar kamuwa da cutar sikari ta 2 ().

Cuku yana da daɗin gina jiki sosai, kuma yanki ɗaya ya ƙunshi irin wannan adadin na gina jiki kamar gilashin madara. Babban tushe ne na bitamin, ma'adanai, ingantattun sunadarai da ƙoshin lafiya.

3. Dark Chocolate

Duhun cakulan ɗayan ɗayan waɗancan abinci ne na ƙoshin lafiya wanda a zahiri yake ɗanɗana mai ban mamaki.

Yana da girma sosai a cikin mai, tare da mai a kusan 65% na adadin kuzari.

Gishiri mai duhu shine fiber na 11% kuma ya ƙunshi sama da 50% na RDA don baƙin ƙarfe, magnesium, jan ƙarfe da manganese (12).

Hakanan an ɗora shi tare da antioxidants, da yawa cewa yana ɗaya daga cikin mafi girman abincin cin abinci da aka gwada, har ma ya fi ƙarfin shuɗi (13).

Wasu daga cikin antioxidants a ciki suna da ƙarfin ilimin nazarin halittu, kuma suna iya rage hawan jini da kuma kare LDL cholesterol a cikin jini daga yin kuzari (14,).

Karatun kuma ya nuna cewa mutanen da ke cin cakulan mai duhu sau 5 ko fiye a kowane mako ba su kai rabin wadanda za su iya mutuwa daga cututtukan zuciya ba, idan aka kwatanta da mutanen da ba sa cin cakulan mai duhu (,).

Har ila yau, akwai wasu nazarin da ke nuna cewa cakulan mai duhu na iya inganta aikin kwakwalwa, da kare fatarku daga lalacewa yayin fallasa rana (18,).

Kawai tabbatar da zaɓar ingancin cakulan duhu, tare da aƙalla Koko 70%.

Duhun cakulan yana da mai mai yawa, amma an loda shi da abubuwan gina jiki da antioxidants. Yana da matukar tasiri wajen inganta lafiyar zuciya da jijiyoyin jini.

4. Duka Kwai

Duk ƙwai ana ɗaukarsa a matsayin marasa lafiya saboda yolks ɗin suna da yawan cholesterol da mai.

A zahiri, kwai guda daya yana dauke da MG 212 na cholesterol, wanda shine kaso 71% na yawan shan abincin yau da kullun. Ari da, 62% na adadin kuzari a cikin ƙwai ƙwai daga mai (20).

Koyaya, sababbin karatu sun nuna cewa cholesterol a ƙwai baya shafar cholesterol a cikin jini, aƙalla ba mafi yawan mutane ba ().

Abin da muka rage shine ɗayan abinci mai ƙarancin abinci mai gina jiki a duniya.

Duka ƙwai ne ainihin loda tare da bitamin da kuma ma'adanai. Suna ƙunshe da kusan kusan kowane irin abinci da muke buƙata.

Har ma suna ƙunshe da ƙwayoyin antioxidants masu ƙarfi waɗanda ke kiyaye idanu, da yawan choline, ƙoshin abinci mai gina jiki wanda kashi 90% na mutane basa samun isasshen (, 23).

Qwai ma abinci ne mai saukin nauyi. Suna gamsuwa sosai kuma suna da furotin, mafi mahimmanci na gina jiki don rage nauyi ().

Duk da kasancewa mai yawan kitse, mutanen da suka maye gurbin karin kumallo mai ƙwai da ƙwai sun ƙare cin ƙananan adadin kuzari da rage nauyi (,).

Mafi kyaun ƙwai sune omega-3 wadatar ko kiwo. Kawai kar a jefa gwaiduwa, a nan ne kusan ake samun dukkan abubuwan gina jiki.

Cikakken ƙwai suna daga cikin mafi wadataccen abinci mai gina jiki a duniya. Duk da kasancewa mai yawan kitse da cholesterol, suna da wadataccen abinci da lafiya.

5. Kifi Mai kitse

Daya daga cikin kayayyakin dabbobin da yawancin mutane suka yarda dashi shine lafiya, shine kifi mai kiba.

Wannan ya hada da kifi kamar kifin kifi, kifi, mackerel, sardines da herring.

Wadannan kifin suna dauke da sinadarin omega-3 mai dauke da lafiyayyen zuciya, sunadarai masu inganci da kowane irin muhimmin abinci.

Nazarin ya nuna cewa mutanen da ke cin kifi sun fi lafiya, tare da ƙananan haɗarin cututtukan zuciya, ɓacin rai, rashin hankali da kowane irin cututtuka na yau da kullun (, 28,).

Idan ba za ku iya (ko ba za ku) ci kifi ba, to shan kifin mai kifin na iya zama da amfani. Kodin kifin kifin shine mafi kyau, yana ƙunshe da duk omega-3s da kuke buƙata, da kuma yalwar bitamin D.

Kifi mai kitse kamar kifin kifi ana loda shi da mahimman abubuwan gina jiki, musamman omega-3 acid mai ƙanshi. Cin kifi mai kitse yana da nasaba da ingantacciyar lafiya, da rage barazanar kowace irin cuta.

6. Goro

Kwayoyi suna da ƙoshin lafiya.

Suna da girma a cikin lafiyayyun ƙwayoyi da fiber, kuma suna da tushen tushen furotin mai kyau.

Kwayoyi kuma suna cike da bitamin E kuma an ɗora su da magnesium, ma'adinai da yawancin mutane ba sa isa da shi.

Bincike ya nuna cewa mutanen da suke cin goro na da koshin lafiya, kuma suna da kasadar fuskantar cututtuka daban-daban. Wannan ya hada da kiba, cututtukan zuciya da kuma buga ciwon sukari na 2 (,, 32).

Lafiyayyun goro sun hada da almond, goro, macadamia da sauran su.

An ɗora kwayoyi tare da ƙoshin lafiya, furotin, bitamin E da magnesium, kuma suna cikin mafi kyawun tushen furotin mai tushen shuka. Nazarin ya nuna cewa goro na da fa’idodi da yawa ga lafiya.

7. Chia Tsaba

Ba a tsinkayar tsaba Chia a matsayin abinci mai "ƙiba".

Koyaya, oza (gram 28) na chia tsaba a zahiri ya ƙunshi gram 9 na mai.

La'akari da cewa kusan dukkanin carbs a cikin chia tsaba suna fiber, yawancin adadin kuzari a cikin su a zahiri yana zuwa daga mai.

A zahiri, ta hanyar adadin kuzari, 'ya'yan chia suna kusan 80% mai. Wannan ya basu ingantaccen abinci mai tsire-tsire.

Waɗannan ma ba kowane maiko ba ne, yawancin mai a cikin chia tsaba ya ƙunshi lafiyayyen omega-3 fatty acid da ake kira ALA.

Hakanan 'ya'yan Chia na iya samun fa'idodi masu yawa na kiwon lafiya, kamar rage saukar da jini da samun sakamako mai kumburi (,).

Hakanan suna da ƙoshin lafiya. Baya ga ɗorawa da zare da omega-3s, ana cinye tsabar chia da ma'adanai.

'Ya'yan Chia suna da yawa a cikin lafiyayyun ƙwayoyi, musamman ma omega-3 fatty acid da ake kira ALA. Hakanan ana ɗora su tare da zare da ma'adinai, kuma suna da fa'idodin kiwon lafiya da yawa.

8. Virginarin Man Zaitun na Budurwa

Wani abinci mai maiko wanda kusan kowa ya yarda dashi lafiyayye ne, shine karin man zaitun budurwa.

Wannan kitse muhimmin abu ne na abincin Bahar Rum, wanda aka nuna yana da fa'idodin kiwon lafiya da yawa (35,).

Karin man zaitun yana dauke da bitamin E da K, kuma shi ne loda tare da antioxidants masu ƙarfi.

Wasu daga cikin wadannan antioxidants na iya yaki da kumburi da taimakawa kare barbashin LDL a cikin jini daga zama mai sanyawa (,).

Hakanan an nuna shi don rage hawan jini, inganta alamomin cholesterol kuma suna da nau'ikan fa'idodi masu alaƙa da haɗarin cututtukan zuciya (39).

Daga cikin dukkan lafiyayyun ƙwayoyi da mai waɗanda ke cikin abincin, man zaitun maras ƙarfi shine sarki.

Karin man zaitun yana da fa'idodi masu yawa na kiwon lafiya, kuma yana da matukar tasiri wajen inganta lafiyar zuciya da jijiyoyin jini.

9. Kwakwa da Man Kwakwa

Kwakwa, da man kwakwa, sune tushen wadataccen kitse mai ƙima a doron ƙasa.

A zahiri, kusan kashi 90% na ƙwayoyin mai a cikinsu suna cike.

Kodayake, jama'ar da ke cin kwakwa da yawa ba su da babban cututtukan zuciya, kuma suna cikin ƙoshin lafiya (,).

Kitsen kwakwa ya bambanta da sauran yawancin mai, kuma ya ƙunshi yawancin ƙwayoyin mai mai matsakaici.

Wadannan kitsoyin mai sunadarai daban-daban, suna tafiya kai tsaye zuwa hanta inda za'a iya juya su zuwa jikin ketone ().

Nazarin ya nuna cewa ƙwayoyin matsakaiciyar sarkar suna rage yawan ci, suna taimakawa mutane cin ƙananan adadin kuzari, kuma zai iya haɓaka metabolism ta hanyar zuwa adadin kuzari 120 kowace rana (,).

Yawancin karatu suna nuna cewa waɗannan nau'ikan ƙwayoyin cuta na iya samun fa'ida ga mutanen da ke da cutar Alzheimer, kuma an nuna su ma don taimaka muku rasa mai mai (,).

Kwakwa suna da yawa a cikin ƙwayoyin mai mai ƙarkataccen sarkar, waɗanda ake sarrafasu da bambanci da sauran mai. Suna iya rage ci, ƙara ƙona mai da samar da fa'idodin kiwon lafiya da yawa.

10. Yogurt cikakke

Gaskiya, yogurt mai cikakken kiba yana da lafiya sosai.

Yana da dukkanin abubuwan gina jiki masu mahimmanci kamar sauran kayan kiwo mai kiba.

Amma kuma an ɗora shi da ƙoshin lafiya, ƙwayoyin cuta na probiotic, wanda zai iya yin tasiri mai ƙarfi ga lafiyar ku.

Nazarin ya nuna cewa yogurt na iya haifar da babban cigaba a lafiyar narkewar abinci, kuma yana iya ma taimakawa wajen yaƙar cututtukan zuciya da kiba (,,).

Kawai ka tabbata ka zaɓi ainihin, yogurt mai cikakken kiba kuma ka karanta lakabin.

Abin baƙin cikin shine, yawancin yogurts da aka samo akan ɗakunan ajiya suna da ƙananan mai, amma an ɗora su da ƙarin sukari maimakon.

Zai fi kyau a guji waɗanda suke kamar annoba.

Ari game da mai da batutuwa masu alaƙa:

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• 20 Abincin Abincin mai Babban Abinci