Girman Yin hidima sau 10 yafi mahimmanci

Wadatacce

• Dark Chocolate
• Man Kwakwa
• Jar ruwan inabi
• Green Tea
• Kwayoyi
• Man Zaitun
• Kofi
• Kifi mai kitse
• Avocado
• Tafarnuwa
• Karin bayani akan SHAPE.com:
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Kafin ku zuba gilashin giya tare da abincin dare kowane dare, kuna iya son yin zurfin bincike akan kimiyyar bayan filin siyar da lafiya. Jan ruwan inabi-a cikin wasu abubuwa-ya sami suna a matsayin gidan wutar lantarki wanda zai iya taimakawa wajen magance cututtuka da alamun tsufa. Yayin da karatu ya nuna wannan gaskiya ne, kun san daidai nawa Abubuwan gwajin giya suna sipping? Kuma mafi mahimmanci, shin za ku soke fa'idodin gaba ɗaya idan kun wuce ruwa?

Yi amfani da wannan jagorar mai sauri don koyon cikakken girman rabo don girbi mafi yawan lada na abinci da abubuwan sha masu kyau da kuka fi so.

Dark Chocolate

Godiya ga abubuwan gina jiki a cikin wake koko, cakulan duhu mai tsabta yana cike da antioxidants na halitta. Amma wannan ba yana nufin za ku iya jin daɗin wannan abincin mai daɗi kamar yadda kuke so ba!

Amie Valpone, marubucin The Healthy Apple blog kuma mai buga mujallar kyauta mara kan layi mai sauƙi Easy Eats ta ce "Cire wani yanki mai inci ɗaya don ku more kowane dare bayan abincin dare." "Yawa mai yawa zai iya sanya ku ciki kuma ya bar ku da waya kafin lokacin kwanta barci. Haka kuma, a gwada cakulan da ba a so ba don kada ku sami sukari mai yawa."

Man Kwakwa

Kodayake man kwakwa babban kitse ne, amma lokacin farin ciki, kayan lemo ana toshe su don fa'idodi da yawa, kamar taimakawa kula da matakan cholesterol ko cimma fata mai haske da gashi. A zahiri, karatu yana ba da shawarar maye gurbin margarine tare da man kwakwa, amfani da shi don dafa abinci, ko ƙara cokali ɗaya ga cakuda mai daɗi.

"Man kwakwa yana da ɗanɗano mai daɗi kuma yana da kyau idan aka ƙara shi cikin girke-girke don naushi mai daɗi, amma ba shi da kalori," in ji Valpone. Ta ba da shawarar yin amfani da cokali 2 kacal a rana ko ƙasa da haka idan za ta yiwu, kamar yadda ko da ƙaramin adadin zai tattara akan mai gram 30 na mai.

Jar ruwan inabi

Duk wani uzuri don buga baya gilashin Merlot yana da maraba, musamman tun da bincike ya nuna cewa sinadarin antioxidant a cikin jan giya, resveratrol, na iya taimakawa wajen magance cututtukan zuciya. Amma a wannan yanayin, yawan abu mai kyau yana cutar da lafiyar ku gaba ɗaya; yawan shan barasa yana haifar da kiba, ciwon hanta, da kuma yawan haɗarin kamuwa da cutar daji, da dai sauransu. Ka'idar ita ce a sha a matsakaici.

"Ku ji daɗin ɗan gilashin giya a cikin mako," in ji Valpone. "Gilashi uku a mako yana da kyau, amma kalli abubuwan sukari da ƙarin adadin kuzari idan kuna kallon yadda kuke sha."

Green Tea

Catechins, masu karfin antioxidants da aka samu a cikin koren shayi, sun sa wannan ya zama sanannen mai yaki da cutar. Amma ba za ku girbe amfanin shayin ba sai dai idan kuna shan kofuna kaɗan a rana.

"Yana da kyau a ce za ku iya samun kofuna uku zuwa hudu a rana, kodayake wasu bincike sun nuna cewa wasu na iya taimakawa wajen yaki da wasu cututtuka," in ji Valpone.

Wancan ya ce, ƙila za ku so iyakance abin da kuke ci, kamar yadda kofi ɗaya ya yi yawa yana ɗaukar jikin ku da maganin kafeyin.

Kwayoyi

A matsayin wani ɓangare na cin abinci mai kyau, ƙwaya yana yin magani mai kyau, musamman saboda suna ɗauke da fatty acid, bitamin, da ma'adanai. Amma shigar da kayan kalori a cikin abincin ku tare da taka tsantsan, saboda kawai kuna buƙatar ƙaramin adadin yau da kullun don cin gajiyar abubuwan gina jiki.

"Ina so in ba da shawarar rabin kofi na almond a rana ko 10 zuwa 15 na goro a cikin yini na jin daɗin shi kaɗai, ƙasa a cikin kukis da kayan abinci na taliya don nau'in kirim mai tsami, jefa cikin salads, ko ƙara zuwa santsi," in ji Valpone.

Man Zaitun

Ana yawan yin bikin man zaitun don fa'idarsa, yana da alaƙa da abubuwan da ke cikin kitse mai kitse da abubuwan kaddarorin antioxidant. Kuma yayin amfani da man zaitun don dafa abinci ana ba da shawarar, yana da mahimmanci a kalli yadda ake ci.

Valpone ya ce "Kodayake yana da kitse mai kyau, [man zaitun] yana zuwa da gram 14 na mai a kowane tablespoon," in ji Valpone. "Yi amfani da cokali 2 a kowace rana: daya a cikin omelet ɗinku da ɗaya a cikin soya-soya, sannan ku yi amfani da vinegar ko broth kaza ga sauran."

Kofi

Kofin Joe babban aiki ne a yawancin ayyukan yau da kullun, amma tabbas shine inda yakamata ku tsaya kowace rana. Ko da yake bincike ya nuna cewa java's anti-cancer Properties na sa masu shan kofi cikin ƙananan haɗari ga ciwon hanji, nono, da kuma ciwon daji, kar a yi amfani da wannan a matsayin uzuri don kawar da su.

"Yawancin kofi na iya haifar da jitters da girgiza, kamar yadda muka sani cewa maganin kafeyin na iya yin abubuwa masu hauka," in ji Valpone. "Zan ce kofi ɗaya a rana daidai ne, amma gwada koren ko baƙar fata shayi tunda ba su da acidic. Kofi uku na kofi a rana ya yi yawa!"

Kifi mai kitse

Kifi mai kitse, mai mai kamar salmon, tuna, sardines, da trout suna cike da fatty acids omega-3, nau'in kitse mai kyau wanda ke rage raguwar haɓakar plaque a cikin arteries. Amma ana kiran su kifin mai don dalili kuma, duk da yawan fa'idodin kiwon lafiya, har yanzu suna da adadin kuzari. Bugu da kari, yawan ma'aunin mercury a cikin wasu kifaye kamar tuna dalili ne mai kyau na hana cin abinci na mako-mako. Valpone ya ce "Yin hidima sau biyu a mako babbar hanya ce don samun omega-3s," in ji Valpone.

Avocado

Avocado mai laushi, mai tsami wani misali ne na mai mai lafiya. Lokacin da kuka ƙara avocado a cikin abincinku, jikinku yana ɗaukar lycopene da beta-carotene, antioxidants biyu masu ƙarfi.

"Wadannan kitse masu lafiya suna ɗaukar ɗanɗano mai ban sha'awa kuma suna haɗawa daidai akan salads, tare da ƙwai, ko kifin da aka dasa da kaza da kaza," in ji Valpone.

Bugu da ƙari, yawan avocado ba shi da lafiya. Valpone ya ba da shawarar "Idan wannan ita ce tushen kitsen ku kawai, ku tsaya da guda ɗaya kowace rana, amma idan kun riga kun ci goro da mai, ku gwada kashi ɗaya cikin huɗu ko rabin avocado kowace rana."

Tafarnuwa

Tafarnuwa mai yalwar antioxidant yana da fa'idodin rigakafin cutar kansa, amma ba kwa buƙatar nutsar da abincin ku a ciki don girbe sakamakon. Valphone ya ce: “Ganyen ganga ɗaya ko uku a mako guda babban farawa ne, saboda mutane da yawa ba masu son tafarnuwa ba ne,” in ji Valphone."Idan kun kasance, jefa gasasshen tafarnuwa a cikin omelets, salads, fries-fries, da furotin."

Idan kuna cin bucketfuls na tafarnuwa mai laushi, duk da haka, a shirya don yiwuwar ciwon ciki, gudawa, da rashin lafiyan halayen.

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