Lafiyayyun Abincin Da Suke Taimaka Maka Kona kitse

Wadatacce

• 1. Kifi Mai kitse
• 2. Man MCT
• 3. Kofi
• 4. Qwai
• 5. Man Kwakwa
• 6. Ganyen Shayi
• 7. Whey Protein
• 8. Apple Cider Vinegar
• 9. Chili Barkono
• 10. Shayi Oolong
• 11. Yogurt Girki mai cikakken kitse
• 12. Man Zaitun
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Boosting your metabolism na iya taimaka maka ka rasa kitsen jiki.

Koyaya, yawancin kari mai "mai ƙona" akan kasuwa sune marasa aminci, marasa inganci ko duka biyun.

Abin farin ciki, yawancin abinci da abubuwan sha na yau da kullun an nuna su don haɓaka kuzarinku da haɓaka asarar mai.

Anan akwai lafiyayyun abinci guda 12 wadanda zasu taimaka maka wajen kona kitse.

1. Kifi Mai kitse

Kifi mai kyau yana da kyau kuma yana da kyau a gare ku.

Salmon, herring, sardines, mackerel da sauran kifin mai mai dauke da sinadarin omega-3, wanda aka nuna yana rage kumburi da kuma rage barazanar kamuwa da ciwon zuciya (,,).

Bugu da kari, omega-3 fatty acids na iya taimaka maka rasa kitse a jiki.

A cikin binciken da aka sarrafa na tsawon mako shida a cikin manya 44, wadanda suka dauki kayan mai na kifi sun rasa matsakaicin fam na 1.1 (kilogram 0.5) na mai kuma sun sami raguwar sinadarin cortisol, wani tashin hankali na hormone wanda ke hade da ajiyar mai (4).

Abin da ya fi haka, kifi kyakkyawan tushe ne na furotin mai inganci. Furotin narkewa yana haifar da mafi girman cikar kuma yana ƙaruwa da saurin rayuwa fiye da narkarda mai ko kifi ().

Don haɓaka asarar mai da kare lafiyar zuciya, haɗa da mafi ƙarancin awo uku da rabi (gram 100) na kifin mai kitse a cikin abincinku aƙalla sau biyu a mako.

Takaitawa:

Kifi mai kitse ya ƙunshi omega-3 mai ƙanshi wanda zai iya inganta asarar mai. Kifi ma yana da wadataccen furotin, wanda ke taimaka muku jin ƙoshin abinci da haɓaka ƙimar rayuwa yayin narkewar abinci.

2. Man MCT

Ana yin man MCT ta hanyar cire MCT daga kwakwa ko man dabino. Ana samunsa ta yanar gizo da kuma a shagunan kayan abinci na halitta.

MCT na nufin matsakaiciyar sarkar triglycerides, waxanda suke da wani nau’in kitse wanda ake sarrafashi ya sha bamban da na mai mai yalwar mai wanda yake cikin yawancin abinci.

Saboda gajeren tsayinsu, MCTs suna saurin shiga jiki kuma suna tafiya kai tsaye zuwa hanta, inda za'a iya amfani dasu nan da nan don kuzari ko jujjuya su zuwa ketones don amfani azaman madadin mai.

An nuna alamun triglycerides na matsakaici don ƙara yawan saurin rayuwa a cikin karatu da yawa (,).

Studyaya daga cikin bincike a cikin lafiyayyun maza guda takwas an gano ƙara 1-2 cokali (gram 15-30) na MCT a kowace rana zuwa abincin da maza suka saba da shi ya haɓaka yawan kuzarinsu da 5% cikin tsawon awanni 24, ma'ana sun ƙona matsakaita na karin karin adadin kuzari 120 kowace rana ().

Bugu da ƙari, MCTs na iya rage yunwa da haɓaka ingantaccen riƙewar ƙwayar tsoka yayin rage nauyi (,,).

Sauya wasu kitse a cikin abincinku tare da cokali 2 na man MCT kowace rana na iya inganta ƙona mai.

Koyaya, yana da kyau a fara da cokalin shayi 1 a kowace rana kuma a hankali a kan ƙara sashi don rage tasirin tasirin narkewa kamar ƙyama, tashin zuciya da gudawa.

Siyayya don man MCT akan layi.

Takaitawa: Ana amfani da MCT cikin sauri don amfani da shi azaman tushen makamashi. Man MCT na iya ƙara ƙona mai, rage yunwa da kare ƙwayar tsoka yayin rage nauyi.

3. Kofi

Kofi yana ɗaya daga cikin shahararrun abubuwan sha a duniya.

Babban tushe ne na maganin kafeyin, wanda zai iya haɓaka yanayi da haɓaka aikin tunani da na jiki (12).

Bugu da ƙari, zai iya taimaka maka ƙona mai.

A cikin karamin binciken da suka hada da mutane tara, wadanda suka sha maganin kafeyin awa daya kafin motsa jiki sun kona kusan ninki biyu na mai kuma sun iya motsa jiki 17% fiye da na wadanda ba na maganin kafeyin ba ().

Bincike ya nuna cewa maganin kafeyin yana ƙaruwa da saurin rayuwa ta hanyar mai ban sha'awa 3-13%, dangane da yawan cinyewa da kuma martanin mutum (14,,,).

A cikin binciken daya, mutane sun sha mg 100 na maganin kafeyin kowane awa biyu na awanni 12. Tsoffin manya sun ƙona matsakaita na karin adadin kuzari 150 kuma tsofaffin masu kiba sun ƙona 79 karin adadin kuzari yayin lokacin karatun ().

Don samun fa'idodin ƙona mai mai na maganin kafeyin ba tare da yuwuwar illa ba, kamar su damuwa ko rashin bacci, burin su ya kai 100-400 MG kowace rana. Wannan shine adadin da aka samu a cikin kusan kofuna 1-4 na kofi, gwargwadon ƙarfinsa.

Takaitawa:

Kofi yana dauke da maganin kafeyin, wanda aka nuna don inganta aikin tunani da na jiki, ban da kara kuzari.

4. Qwai

Qwai gidan abinci ne mai gina jiki.

Kodayake ana yin amfani da yolks na kwai saboda yawan abubuwan da ke cikin su na cholesterol, a zahiri an nuna dukkan kwai don taimakawa lafiyar lafiyar zuciya ga waɗanda ke cikin haɗarin kamuwa da cuta (,).

Bugu da ƙari, ƙwai abinci ne mai saurin kisa.

Karatuttuna sun nuna cewa abincin marain ƙwai yana rage yunwa da inganta jin ƙoshin abinci na awanni da yawa a cikin mutane masu kiba da masu kiba (,).

A cikin binciken makonni takwas da aka sarrafa a cikin maza 21, waɗanda suka ci ƙwai uku don karin kumallo sun cinye ƙananan adadin kuzari 400 a kowace rana kuma suna da ragin kashi 16 cikin ɗari a cikin kitsen jiki, idan aka kwatanta da rukunin da ke cin burodin bagel ().

Qwai ma babbar hanya ce ta furotin mai inganci, wanda ke kara saurin rayuwa ta hanyar kusan 20-35% na wasu awanni bayan cin abinci, bisa ga karatu da yawa ().

A zahiri, ɗayan dalilan da yasa ƙwai suke cikawa na iya zama saboda haɓaka cikin ƙona calori wanda ke faruwa yayin narkewar furotin ().

Cin kwai uku sau da yawa a mako na iya taimaka maka ƙona kitse yayin da ke cike da wadatar da gamsuwa.

Takaitawa:

Qwai babban abinci ne mai gina jiki wanda zai iya taimakawa rage yunwa, ƙara ƙoshi, haɓaka ƙona mai da kare lafiyar zuciya.

5. Man Kwakwa

Ana ɗora man kwakwa da fa'idodin lafiya.

Oilara man kwakwa a abincinku yana bayyana ƙara “kyau” HDL cholesterol kuma yana rage triglycerides ɗinku, ban da taimaka muku rage nauyi (,).

A wani binciken, maza masu kiba wadanda suka kara cokali 2 na man kwakwa a kowace rana a abincin da suka saba sun rasa kimanin inci 1 (2.5 cm) daga kugu ba tare da yin wani canjin abinci ba ko kara motsa jiki ().

Fats a cikin man kwakwa galibi sune MCTs, waɗanda aka lasafta su tare da maye-gurɓataccen abinci da mai ƙona mai (,).

Koyaya, wasu nazarin suna ba da shawarar cewa tasirinsa na haɓaka-na iya rage lokaci (,).

Ba kamar yawancin mai ba, man kwakwa ya kasance yana da ƙarfi a yanayin zafi mai yawa, yana mai da shi da kyau don girki mai zafi mai zafi.

Amfani da cokali 2 na man kwakwa yau da kullun na iya taimakawa haɓaka ƙona mai. Tabbatar farawa da teaspoon ko makamancin haka kuma a hankali ƙara adadin don kauce wa duk wani rashin jin daɗin narkewar abinci.

Siyayya don man kwakwa akan layi.

Takaitawa: Man kwakwa yana da wadataccen a cikin MCTs, wanda zai iya haɓaka yawan kuzarin ku, rage yawan ci, inganta haɓakar mai da rage haɗarin cututtukan zuciya.

6. Ganyen Shayi

Koren shayi kyakkyawan zabi ne na abin sha domin lafiyar jiki.

Nazarin ya nuna cewa yana iya taimakawa rage cututtukan zuciya da kariya daga wasu nau'ikan cutar kansa (,).

Baya ga samar da matsakaicin adadin maganin kafeyin, koren shayi kyakkyawan tushe ne na epigallocatechin gallate (EGCG), antioxidant wanda ke inganta ƙona mai da asarar mai mai (, 34, 35, 36).

A binciken da aka yi game da lafiyayyun maza 12, ƙona kitse yayin keken ya karu da kashi 17 cikin ɗari a cikin waɗanda suka ɗebi shan ganyen shayi, idan aka kwatanta da waɗanda suka ɗauki placebo ().

A gefe guda, wasu nazarin sun gano cewa koren shayi ko cirewa mai shayi ba shi da wani tasiri a kan metabolism ko rage nauyi (,).

Bai wa bambanci a sakamakon binciken, sakamakon tasirin koren shayi na iya bambanta daga mutum zuwa mutum kuma yana iya ma dogara da yawan cinyewa.

Shan kofuna huɗu na koren shayi yau da kullun na iya samar da fa'idodi da dama na kiwon lafiya, gami da yiwuwar ƙara yawan adadin kuzari da kuke ƙonawa.

Siyayya don koren shayi akan layi.

Takaitawa: Green shayi yana dauke da maganin kafeyin da EGCG, duka biyun na iya haɓaka kumburi, inganta ƙimar nauyi, kare lafiyar zuciya da rage haɗarin cutar kansa.

7. Whey Protein

Furotin Whey yana da kyau sosai.

An nuna shi don inganta haɓakar tsoka yayin haɗuwa tare da motsa jiki kuma yana iya taimakawa wajen kiyaye tsoka yayin rage nauyi (,).

Kari akan haka, sunadarin whey kamar yana da matukar tasiri wajen dankwafar da abinci fiye da sauran hanyoyin gina jiki.

Wannan saboda yana motsa fitowar “cikar hormones,” kamar PYY da GLP-1, zuwa mafi girma (,).

Studyaya daga cikin binciken ya sa maza 22 su sha abubuwan sha daban-daban na furotin a cikin kwanaki huɗu daban. Sun sami ƙarancin matakan yunwa kuma sun ɗan rage adadin kuzari a cin abinci na gaba bayan shan abin sha mai gina jiki, idan aka kwatanta da sauran abubuwan sha mai gina jiki ().

Bugu da ƙari, whey yana bayyana don haɓaka ƙona mai da haɓaka ƙimar nauyi a cikin mutane masu laula da waɗanda ke da kiba ko masu kiba ().

A cikin wani bincike na manya 23 masu lafiya, an gano abinci mai gina jiki na whey don ƙara yawan saurin rayuwa da ƙona mai fiye da casein ko abinci mai gina jiki ().

Girkewar furotin whey shine saurin abinci ko zaɓi na abun ciye-ciye wanda ke haɓaka asarar mai kuma yana iya taimakawa inganta haɓakar jikin ku.

Siyayya don whey furotin akan layi.

Takaitawa: Furotin na Whey yana bayyana ƙara haɓakar tsoka, rage ci, ƙara ƙoshi da haɓaka kuzari fiye da yadda sauran hanyoyin furotin suke.

8. Apple Cider Vinegar

Apple cider vinegar wani magani ne na gargajiya na gargajiya tare da fa'idodin kiwon lafiya.

An yaba shi tare da rage yawan ci da rage ƙwanan jini da matakan insulin a cikin mutanen da ke fama da ciwon sukari (,).

Abin da ya fi haka, an gano babban sinadarin vinegar, acetic acid, don ƙara ƙona mai da rage ajiyar kitse a cikin binciken dabbobi da yawa (,,).

Kodayake babu bincike mai yawa akan tasirin vinegar akan asarar mai a cikin mutane, sakamakon daga binciken ɗaya yana da kyakkyawar ƙarfafawa.

A cikin wannan binciken, maza masu kiba guda 144 wadanda suka hada da cokali 2 na vinegar a cikin abincin da suka saba kowace rana tsawon makonni 12 sun rasa fam 3.7 (kilogram 1.7) kuma sun sami ragin kashi 0.9% a cikin kitse na jiki ().

Ciki har da ruwan apple cider a cikin abincinku na iya taimaka muku rasa kitse a jiki. Fara da karamin cokali 1 a kowace rana wacce aka tsarma cikin ruwa kuma a hankali za a rinka aiki har zuwa cokali 1-2 kowace rana don rage rashin jin dadin narkewar abinci.

Siyayya don apple cider vinegar akan layi.

Takaitawa: Ruwan apple cider na iya taimakawa wajen kawar da ci, inganta asarar mai mai da rage sukarin jini da matakan insulin.

9. Chili Barkono

Barkono mai barkono ba ya fi zafi a abincinku.

Magungunan antioxidants masu ƙarfi na iya rage kumburi kuma suna taimakawa kare ƙwayoyin ku daga lalacewa ().

Bugu da kari, bincike ya nuna cewa antioxidant guda daya a cikin barkono barkono da ake kira capsaicin na iya taimaka maka cimma da kula da lafiya mai nauyi.

Yana yin hakan ta hanyar inganta cikawa da hana yawan cin abinci ().

Abin da ya fi haka, wannan mahaɗan na iya taimaka maka ƙona ƙarin adadin kuzari da rasa kitsen jiki (,).

A cikin nazarin 19 lafiyayyun manya, lokacin da aka hana amfani da kalori da 20%, an gano capsaicin don magance jinkirin saurin saurin rayuwa wanda yawanci yakan faru tare da rage yawan kalori ().

Wani babban bita da aka yi akan karatuttuka 20 ya tabbatar da cewa shan sinadarin capsaicin yana taimakawa rage abinci kuma yana iya kara adadin kalori da kuke konawa da kimanin kalori 50 a kowace rana.

Yi la'akari da cin barkono barkono ko amfani da barkono cayenne mai ƙanshi don yaji abincin ku sau da yawa a mako.

Takaitawa:

An gano mahaɗan cikin barkono na cayenne don rage kumburi, taimakawa sarrafa yunwa da haɓaka ƙimar rayuwa.

10. Shayi Oolong

Shayi Oolong yana daga cikin abubuwan sha mafi koshin lafiya da zaka sha.

Kodayake tana karɓar ɗan jaridar da ba ta da koren shayi, amma tana da fa'idodi iri ɗaya na kiwon lafiya, saboda abubuwan da ke cikinta na maganin kafeyin da katako.

Binciken da aka yi game da karatuna da yawa ya gano cewa catechins da maganin kafeyin a cikin shayi sun kara adadin kalori ta hanyar adadin kuzari 102 mai ban sha'awa a kowace rana, a kan matsakaita ().

Karamin karatu a cikin maza da mata yana ba da shawarar cewa shan shayi mailong yana kara yawan kumburi kuma yana inganta rage kiba. Abin da ya fi haka, binciken daya ya gano cewa oolong tea yana daɗa yawan kuzari mai nunka ninki biyu na wanda koren shayi ya yi (,,).

Shan cupsan kofuna waɗanda suka sha koren shayi, dalong tea ko kuma haɗuwa da su biyun na yau da kullun na iya inganta asarar mai da kuma samar da wasu tasirin lafiya mai amfani.

Siyayya don oolong shayi akan layi.

Takaitawa: Shayi Oolong yana dauke da maganin kafeyin da kayan abinci, dukkansu an samo su don ƙara yawan kumburi da inganta asarar mai.

11. Yogurt Girki mai cikakken kitse

Yogurt na Girka mai cikakken kiba yana da gina jiki sosai.

Da farko, yana da kyakkyawan tushen furotin, potassium da alli.

Bincike ya nuna cewa kayan kiwo na furotin na iya bunkasa asarar mai, kare tsoka yayin asarar nauyi da kuma taimaka maka jin dadi da gamsuwa (,).

Hakanan, yogurt da ke dauke da maganin rigakafi na iya taimakawa kiyaye lafiyar hanjin ka kuma yana iya rage alamun cututtukan cututtukan hanji, kamar maƙarƙashiya da kumburin ciki ().

Yogurt na Girka mai cikakken kiba ya kuma ƙunshi linoleic acid haɗuwa, wanda da alama yana haɓaka raunin nauyi da ƙona kitse a cikin masu kiba da masu kiba, bisa ga binciken da ya haɗa da babban nazarin nazarin 18 (,,,).

Cin yogurt na Greek a kai a kai na iya samar da fa'idodi da yawa ga lafiyar jiki. Amma ka tabbata ka zabi yogurt na Girka mai cikakken nauyi, kamar yadda kayan kiwo marasa mai da mai mai mai dauke da kadan zuwa babu hadewar acid linoleic.

Takaitawa:

Yogurt na Girka mai cikakken kiba na iya ƙara ƙona mai, rage ci, kare ƙwayar tsoka yayin rage nauyi da inganta lafiyar hanji.

12. Man Zaitun

Man zaitun yana daya daga cikin lafiyayyen mai a duniya.

An nuna man zaitun yana rage triglycerides, yana kara yawan cholesterol na HDL kuma yana motsa fitowar GLP-1, daya daga cikin homonin da ke taimaka maka cikewa ().

Mene ne ƙari, wasu nazarin sun nuna cewa man zaitun na iya haɓaka ƙimar rayuwa da inganta ƙimar mai (,,).

A cikin karamin binciken da aka yi a cikin mata 12 wadanda basu gama aure ba tare da kiba na ciki, cin karin man zaitun a matsayin wani bangare na abinci ya kara yawan kalori da matan suka kona na wasu awanni ().

Don hada man zaitun a cikin abincinku na yau da kullun, sai a diga kamar cokali biyu a salatinku ko kara shi dafaffun abinci.

Takaitawa:

Man zaitun yana bayyana rage haɗarin kamuwa da cututtukan zuciya, inganta jin ƙoshi da haɓaka ƙimar rayuwa.

Layin .asa

Duk da irin abin da wasu masana'antun kari za su iya bayarwa, babu wani amintaccen "kwayar sihiri" wanda zai iya taimaka maka ƙona ɗaruruwan ƙarin adadin kuzari kowace rana.

Koyaya, yawancin abinci da abubuwan sha na iya ƙara ƙarfin ku na rayuwa, ban da samar da wasu fa'idodin kiwon lafiya.

Ciki har da yawancin su a cikin abincin ku na yau da kullun na iya samun tasirin abin da ke haifar da asara mai yawa da ingantacciyar lafiya.