11 Abincin Demonic Wanda Hakikanin Yayi Maka Kyau

Wadatacce

• 1. Cikakken ƙwai
• 2. Man kwakwa
• 3. Cikakken kiwo
• 4. Kayan kwalliya
• 5. Naman da ba a sarrafa shi ba
• 6. Kofi
• 7. Gwangwani da daskararre kayan lambu
• 8. Cikakken hatsi
• 9. Gishiri
• 10. Shellfish
• 11. Cakulan
• Layin kasa

Wataƙila kun ji cewa ya kamata ku guji wasu abinci a halin kaka.

Koyaya, irin wannan nasihar wani lokacin takan samo asali ne daga tsohon bincike ko karatun da basu da yawa kuma basu da mahimmanci.

A zahiri, wasu abinci waɗanda mutane galibi ke ɗauka rashin lafiya suna iya ba da fa'idar kiwon lafiya idan kuka cinye su cikin matsakaici.

Wannan labarin yana duban abinci na shaidan 11 wanda zai iya zama muku alheri.

1. Cikakken ƙwai

Abubuwan gina jiki da ke ƙwai na iya sanya su ɗaya daga cikin lafiyayyun abinci da za ku iya ci.

Shekaru da dama, masana sun shawarci mutane kada su ci kwai duka saboda gwaiduwa tana da yawan cholesterol. A lokacin, wasu sun yi imanin cin ƙwayoyin ƙwai za su iya tayar da ƙwayar cholesterol na jini da ƙara haɗarin cututtukan zuciya.

Koyaya, yanzu yana da alama lokacin da kuke cin abinci mai ƙwanƙwasa kamar ƙwai, hantar ku na samar da ƙananan cholesterol don ramawa. A mafi yawan lokuta, matakan cholesterol na jini suna da ƙarfi sosai (1, 2,).

A zahiri, duka ƙwai na iya taimakawa kare lafiyar zuciyar ku ta hanyar sauya girma da fasalin LDL (mummunan) cholesterol. A lokaci guda, HDL (mai kyau) matakan cholesterol da ƙwarewar insulin suna ƙaruwa (,).

A cikin binciken na tsawon mako 12 a cikin mutanen da ke fama da cututtukan zuciya, rukunin da ya cinye ƙwai duka ya sami ci gaba sosai a cikin alamomin lafiyar zuciya fiye da ƙungiyar farin kwai. Hakanan sun sami raguwa mafi girma a cikin matakan insulin da juriya na insulin ().

Qwai ma na dauke da narkewar abinci mai sauki, mai inganci. Zasu iya taimaka maka zama mai cikakke da gamsuwa na awanni don ku cinye ƙananan adadin kuzari daga baya a rana (,,).

Kwai yolks ma suna da yawa a cikin lutein da zeaxanthin. Waɗannan na iya taimakawa kariya daga cututtukan ido masu alaƙa da shekaru, kamar cututtukan ido da lalacewar macular (,).

Maimakon haɓaka haɗarin cututtukan zuciya, ƙwai na iya amfani da zuciya. Cin kwai na iya taimaka wajan rage sikarin jini da na insulin, rage yunwa, da kare lafiyar ido.

2. Man kwakwa

A baya, masana'antun abinci galibi suna amfani da man kwakwa a cikin abinci da aka shirya da kuma shirya abinci.

Koyaya, akwai damuwa cewa cikakken kitse a cikin man kwakwa na iya haifar da cututtukan zuciya. Sakamakon haka, masana'antun sun fara maye gurbin man kwakwa da sauran mai na kayan lambu, gami da man kayan lambu na hydrogen.

Koyaya, wasu bincike sun nuna irin kitse mai da ake samu a cikin man kwakwa na iya amfanar da zuciya.

Misali, akwai shaidu cewa yana iya kara yawan cholesterol na HDL (mai kyau) fiye da na LDL (mara kyau) cholesterol, wanda ke haifar da ƙimar lafiya ta waɗannan ƙimomin (,).

Hakanan, man kwakwa na iya haɓaka ƙimar nauyi lokacin cinyewa cikin matsakaici mai yawa.

Kwakwa na dauke da matsakaiciyar sarkar triglycerides (MCTs). Hanta yana ɗaukar MCTs kai tsaye don amfani azaman kuzari. Binciken dabba yana nuni da cewa jiki na iya zama mai yuwuwar adana MCTs azaman mai, idan aka kwatanta da mai mai tsayi ().

Hakanan MCTs na iya taimakawa rage yunwa da haɓaka ƙoshi. Wannan na iya baka damar yawan cin abinci da rage yawan abincin kalori. Hakanan zasu iya ƙara yawan kuzarin jikin ku fiye da sauran mai, bisa ga wasu nazarin (,,).

A cikin wani bincike dayayi a cikin samari lafiyayyun samari 80, shan gram 15-30 na MCTs (kimanin cokali 2-3 na man kwakwa) ya bayyana kara yawan kalori da suka kona da kimanin 120 a rana ().

Tabbas, wasu ƙananan karatu suna ba da shawarar cewa ƙara man kwakwa a cikin abincinku yana taimaka muku rage nauyi da mai mai (,).

Koyaya, ko man kwakwa da kitsen mai suna da lafiya ya kasance batun da ake rikici akai. Masana ilimin abinci mai gina jiki ba su yarda da illar mai ba da kuma yadda ya kamata mutum ya cinye.

Heartungiyar Zuciya ta Amurka (AHA) ta nuna cewa, ba kamar wasu mai ba, man kwakwa ba ya ƙunshi cholesterol. Koyaya, suna ba mutane shawara su taƙaita yawan cin abinci mai ƙanshi zuwa matsakaicin adadin adadin kuzari 120 a rana, ko kuma kashi 5-6% na adadin kuzari na yau da kullun. (21).

Zai fi kyau a sha kowane kitse a cikin matsakaici.

Man kwakwa na dauke da matsakaiciyar sarkar triglycerides, wanda na iya taimakawa wajen kare lafiyar zuciya, da danne ci, da kara yawan kumburi, da kuma inganta rage kiba.

3. Cikakken kiwo

Cuku, man shanu, da cream suna da wadataccen mai da ƙwayar cholesterol.

Koyaya, nazarin ya nuna cewa abinci mai daɗaɗɗen abinci, mai ƙiba mai yawa kamar cuku ba ya tasiri da mummunar ƙwayar cholesterol da sauran alamomin kiwon lafiya na zuciya - har ma a cikin mutanen da ke da matakan haɓakar mai yawa ko kuma haɗarin cutar zuciya (,,,)

Amfani da Butter, a gefe guda, na iya ɗaga LDL (mara kyau) cholesterol kuma yana iya ƙara haɗarin cututtukan zuciya (,).

Mutane da yawa suna cinye kayan kiwo marasa ƙoshin mai da mai mai-mai kawai. Koyaya, waɗannan samfuran basu da wasu halaye na haɓaka-lafiya na cikakken nau'ikan mai mai.

Misali, cikakken kiwo mai dauke da bitamin K2, wanda ke taimakawa kare lafiyar zuciya da ƙashi ta hanyar kiyaye alli a ƙashin ku da kuma jijiyoyin ku (,,).

Cikakkun kayayyakin kiwo sun hada da conjugated linoleic acid (CLA). Reviewaya daga cikin nazarin nazarin da yawa ya gano cewa abubuwan CLA na iya taimakawa wajen haɓaka asarar mai ().

Koyaya, cikakken kayan kiwo zasu iya zama mai yawan adadin kuzari da kitse na dabba. Mutane su cinye su cikin matsakaici.

Abincin madara na iya kare lafiyar zuciya da ƙashi da kuma rage asarar tsoka da ƙarfi yayin tsufa. Cikakken kiwo na iya samar da ƙarin fa'ida kamar bitamin K2.

4. Kayan kwalliya

Legumes na wake sun hada da wake, da wake, da wake, da gyada. Suna da wadataccen furotin, ma'adanai, da fiber.

Koyaya, wasu mutane sunyi imanin basu da lafiya. Wannan saboda suna dauke da sinadarin phytates da sauran abubuwan gina jiki wadanda suke hana jiki shan abubuwan ma'adanai kamar zinc da iron.

Wannan kawai yana nuna damuwa ga mutanen da basa cin nama, kaji, da kifi. Wadanda suke cin nama suna shan isasshen wadannan ma'adanai daga abincin dabbobi, kuma legumes ba su hana shan su (,).

A kowane hali, akwai hanyoyi don rage abubuwan ƙoshin abinci a lafiyayyun abinci.

Legumes kuma suna da wadataccen potassium, magnesium, da sauran ma'adanai. Yawancin karatu sun gano sun rage kumburi, rage sukarin jini da inganta lafiyar zuciya (,,,).

Menene ƙari, wake shine kyakkyawan tushen fiber, gami da fiber mai narkewa. Karatuttukan sun ba da shawarar fiber mai narkewa na iya rage ci, inganta ci, da rage shan kalori daga abinci (,).

Phytates da sauran abubuwan da ba su da amfani a cikin legumes ba su da wata damuwa ga mutanen da ke cin abinci mai kyau. Nazarin ya bayar da shawarar cewa legumes na iya rage kumburi da inganta lafiyar zuciya da rage nauyi.

5. Naman da ba a sarrafa shi ba

Akwai wasu shaidu da ke nuna cewa jan jan nama da aka sarrafa da wanda ba a sarrafa ba na iya ƙara haɗarin cututtukan zuciya, ciwon sankarau, da sauran cututtuka (,).

Koyaya, naman da ba'a sarrafa shi shine kyakkyawan tushen furotin mai inganci. Ya kasance wani muhimmin ɓangare na abincin ɗan adam kuma yana iya zama abin da ya ba mutane damar haɓaka girma, ƙwararriyar ƙwaƙwalwa a lokacin da ba a samun abinci mai inganci mai inganci (,).

Furotin na dabbobi, gami da nama, na iya inganta aikin tsoka. Wani bincike a cikin tsofaffin mata waɗanda suka ci naman shanu sun sami ƙara ƙarfin tsoka da ƙarfi.

Hakanan ya lura da ragi a wasu alamomin mai kumburi, kodayake wasu nazarin sun danganta cin jan nama zuwa matakan ƙonewa mafi girma (44,,,,).

Nama shima ɗayan mafi kyawun tushen ƙarfe ne. Jikin ku yana shan irin wannan baƙin ƙarfe mafi sauƙi ().

Gabaɗaya, naman da ake ci da ciyawa da alama shine zaɓi mafi lafiya. Ya ƙunshi ƙarin CLA fiye da naman da aka ci da hatsi, da kuma ƙarin ƙwayoyin mai mai omega-3 (,, 52).

Lokacin da aka ci shi cikin daidaituwa, nama na iya samar da abubuwan gina jiki masu mahimmanci. Koyaya, yi hattara kada a dafa shi sosai, domin nama mai laushi da dafaffi na iya cutar da lafiyar ku.

Idan aka ci shi cikin matsakaici, jan nama ba tare da an sarrafa ba kuma ingantacce shine kyakkyawan tushen furotin, baƙin ƙarfe, da sauran abubuwan gina jiki.

6. Kofi

Kofi yana dauke da maganin kafeyin, mai kara kuzari. A cikin babban allurai, maganin kafeyin na iya haifar da mummunan sakamako.

Koyaya, sai dai idan kuna da ƙwarewa ga maganin kafeyin, cinye shi ko kofi cikin matsakaici na iya samar da fa'idodin kiwon lafiya da yawa.

Nazarin ya nuna cewa maganin kafeyin a cikin kofi na iya haɓaka yanayi, da haɓaka tunani da jiki. Hakanan yana iya haɓaka haɓakar ku (, 54, 55, 56,).

Kofi yana kuma dauke da sinadarin antioxidants da ake kira polyphenols, wanda ka iya rage barazanar cutar.

Mutane suna amfani da maganin kafeyin don magance ciwon kai da haɓaka haɓakawa a cikin wasannin jimrewa. Hakanan yana iya taimakawa tare da damuwa, Alzheimer, da cutar Parkinson ().

A cikin binciken daya, mazajen da suka cinye polyphenols na wake na kofi kafin cin abinci suna da ci gaba sosai a cikin aikin jijiyoyin, idan aka kwatanta da rukunin masu kula (,).

A cikin nazarin kulawa ciki har da sama da maza 1,700, waɗanda suka sha fiye da kofuna 2,5 na kofi a kowace rana suna da ƙananan matakan alamomi da yawa masu saurin kumburi fiye da waɗanda ba su sha kofi ba ().

Bugu da ƙari kuma, mutanen da suke shan ko dai kofi na yau da kullun ko kuma waɗanda ba su da kofi, na iya samun haɗarin ƙananan ciwon sukari na 2. Masana kimiyya da suka binciki nazarin 28 sun gano ƙananan haɗarin cututtukan 2 na 2-33% tsakanin mutanen da ke shan kofi kowace rana (, 57).

A ƙarshe, kofi yana iya samun tasirin kariya akan lafiyar hanta. Yana iya jinkirta ci gaban cutar hepatitis C da rage haɗarin cutar kansar hanta (,, 60).

Shan kofi na yau da kullun na iya inganta aikin tunani da na jiki, haɓaka ƙimar rayuwa, da rage ƙonewa da haɗarin cututtuka da yawa.

7. Gwangwani da daskararre kayan lambu

Mutane galibi suna ɗaukar kayan lambu na gwangwani da na daskararre ba su da wadataccen abinci kamar sabbin kayan lambu. Koyaya, sai dai idan kun zaɓi kuma ku ci kayan lambu kai tsaye daga lambun ku, wannan ba gaskiya bane.

Bincike ya nuna cewa yin kwalliya da daskare kayan lambu yayin da suke sabo yana rike da mafi yawan kayan abincin su. Ya bambanta, sabbin kayan abinci na iya rasa darajar abinci mai gina jiki a kan hanyar zuwa shagon kayan masarufi. Adana kuma yana haifar da ƙananan sharar gida da samfuran da basu da tsada (61).

Studyaya daga cikin binciken ya binciki abubuwan bitamin C a cikin peas da broccoli waɗanda suka daskarewa na watanni 12. Ya yi kama da na kayan lambu da aka saya a shagon kayan masarufi da mafi girma fiye da na kayan lambu da aka ajiye a gida tsawon kwanaki (62).

Blanching, ko tafasa da sauri, yana kashe kwayoyin cuta kuma yana taimakawa kiyaye launuka da dandanon kayan lambu. Koyaya, rufe kayan lambu kafin daskarewa ko gwangwani na iya haifar da asarar bitamin C da B da ƙarfin antioxidant ɗinsu (63).

Koyaya, rashi kaɗan yana faruwa bayan kayan lambu sun daskarewa ko gwangwani (63, 64).

A gefe guda, ana kiyaye bitamin A da E, ma'adanai, da zare yayin aikin ɓoye saboda sun fi karko a cikin ruwa. Sabili da haka, matakan waɗannan abubuwan gina jiki a cikin sabo, daskararre, da kayan lambu gwangwani suna kama (65).

Wasu bitamin mai narkewa da ruwa da antioxidants na iya zama mafi girma a sabbin kayan, musamman idan ka ci shi kai tsaye daga gonar. Gabaɗaya, kodayake, ƙwarewar kayan lambu na gwangwani da daskararre kayan lambu suna kama da na sabo.

8. Cikakken hatsi

Wasu mutane suna guje wa cin hatsi, ko dai sashi ko kuma gaba ɗaya. Wannan ya haɗa da waɗanda ke bin ko dai abincin paleo ko ƙarancin abinci, da kuma mutanen da ke fama da ciwon sukari ko rashin haƙuri.

Koyaya, cikakkun hatsi suna ƙunshe da mahimmin abinci mai gina jiki kuma yana iya samun fa'ida ga lafiyar mutane da yawa. A zahiri, cin dukan hatsi na iya taimakawa rage ƙonewa, nauyin jiki, da mai mai (,,,).

Oats kuma na iya amfani da lafiyar zuciya, galibi saboda babban fiber da abun da ke cikin antioxidant (70,,).

Oats dauke da wani keɓaɓɓen zaren da aka fi sani da beta glucan, wanda shine zaren coan iska. Yana iya taimakawa asarar nauyi, saboda yana iya rage ci da haɓaka ji da ƙoshi (,).

A cikin wani binciken daya, mutane 14 sunci abinci dauke da adadin beta glucan mai yawa. Matakan cikakken peptide YY (PYY) sun kasance mafi girma awanni 4 bayan sun cinye mafi yawan beta glucan, idan aka kwatanta da mafi ƙanƙanci ().

Dukan hatsi sun haɗa da alkama, sha'ir, da hatsi. Buckwheat da quinoa suma hatsi ne, amma basu da alkama kuma suna dauke da furotin fiye da sauran hatsi ().

Mene ne ƙari, quinoa yana da wadata a cikin antioxidants. Studyaya daga cikin binciken da aka binciko abinci iri 10 daga Peru ya gano cewa quinoa yana da mafi girman aikin antioxidant (,).

Dukan hatsi na iya samun tasirin kiwon lafiya mai amfani saboda yawan matakan antioxidants, fiber, da sauran abubuwan gina jiki.

9. Gishiri

Cin gishiri da yawa, ko sodium, na iya daga hawan jini da kara barazanar kamuwa da cututtukan zuciya da bugun jini.

Koyaya, gishiri shima yana da mahimmanci wutan lantarki. Yana taimaka kiyaye daidaiton ruwa da kiyaye tsokoki da jijiyoyi suyi aiki daidai.

Sharuɗɗan Abincin Amurka na 2015-2020 sun ba da shawarar cewa manya masu ƙoshin lafiya su ci ƙasa da gram 2.3 na sodium a kowace rana ().

Wancan ya ce, wasu mutane na iya samun matsala idan suka cinye gishiri kaɗan (,).

Diungiyar Ciwon Suga ta Amurka ta ba da shawarar shan giram 1.5-2.5 na gishiri kowace rana idan kuna da ciwon sukari (81).

Sakamakon babban bincike na lura a cikin mutane sama da 130,000 sun ba da shawarar cewa mutanen da ba su da hawan jini bai kamata su taƙaita sinadarin sodium ɗinsa a cikin giram 3 kowace rana. Ga waɗannan mutane, yin hakan na iya ƙara haɗarin kamuwa da cututtukan zuciya ().

Wasu mutane na iya cin gajiyar ƙaramin abincin sodium, amma ƙila ba shi da kyau ga kowa. Likitanku ko likitan abincinku na iya gaya muku yawan gishirin da ya fi dacewa da ku.

Restricuntata gishiri na iya amfanar mutane da wasu yanayin kiwon lafiya, amma ƙananan gishiri na iya haifar da matsalolin lafiya a cikin wasu.

10. Shellfish

Shellfish sun hada da jatan lande, mussel, clams, kaguwa, da kawa. Suna da wadataccen kayan abinci, amma wasu mutane suna damuwa game da yawan ƙwayoyin su na cholesterol.

Kodayake kifin kifin yana da yawan gaske a cikin cholesterol, cin su bazai yuwu ya daukaka cholesterol na jininku ba, saboda hanta zai samar da ƙananan cholesterol don ramawa.

Baya ga cikawa, waɗannan manyan furotin, ƙananan abincin kalori suna da wadataccen selenium, ma'adinai mai mahimmanci ga aikin kwakwalwa (,).

Shellfish shima shine ingantaccen tushen iodine, muhimmin ma'adinai don aikin karoid da kuma cikakkiyar lafiya mai kyau (,).

Da wuya cin kifin kifi ya daga matakan cholesterol. Shellfish shine kyakkyawan tushen furotin mai inganci da ma'adanai masu mahimmanci, gami da selenium da iodine.

11. Cakulan

Yawancin mutane yawanci ba sa tunanin cakulan a matsayin mai gina jiki, tunda galibi yana da yawan sukari da kalori. Koyaya, matsakaicin shan cakulan mai duhu ko koko na iya samar da fa'idodin kiwon lafiya da yawa.

Na farko, ya ƙunshi antioxidants. A cewar wani binciken, koko na flavanol na koko na iya samar da aikin antioxidant mafi girma fiye da wasu ‘ya’yan itatuwa, gami da blueberries da acai ().

Hakanan cakulan mai duhu na iya ƙara ƙwarewar insulin, rage hawan jini, da inganta aikin jijiya a cikin manya masu kiba, hawan jini, ko duka biyun (,).

Mene ne ƙari, nazarin ya gano cewa flavonols a cikin cakulan mai duhu na iya kare fata daga rana da sauran lalacewa (,,).

Cin matsakaicin duhu cakulan tare da aƙalla koko 70% na koko na iya samar da fa'idodi da yawa na kiwon lafiya, galibi saboda flavanol (93).

Bugu da ƙari, yana da kyau a zaɓi cakulan da ke da ƙananan mai da sukari, saboda waɗannan na iya taimakawa ga wasu matsalolin lafiya.

Matsakaicin shan cakulan mai duhu tare da babban abun ciki na flavanol na iya ƙara ƙwarewar insulin, rage hawan jini, da inganta aikin jijiya.

Layin kasa

Idan ya zo ga tantance waɗanne irin abinci ne masu ƙoshin lafiya, wani lokacin yana da wahala a rarrabe tsakanin gaskiya da almara.

Duk da yake akwai dalilai na halal na iyakance wasu abinci, wasu lafiyayyun abinci masu gina jiki sun kasance aljannu ne bisa zalunci.