6 masu mahimmanci antioxidants don inganta lafiya

Wadatacce

• 1. Koren shayi
• 2. Filashi
• 3. Ruwan inabi
• 4. Tumatir
• 5. Karas
• 6. 'Ya'yan Citrus

Antioxidants abubuwa ne masu mahimmanci ga jiki saboda suna cire ƙwayoyin cuta waɗanda ke bayyana a cikin halayen sunadarai kuma waɗanda ke da alaƙa da tsufa da wuri, saukaka hanyoyin hanji da rage haɗarin cututtuka da yawa, kamar su kansar ko cututtukan zuciya. Duba ƙarin game da Menene Antioxidants kuma menene don su.

Wasu abinci masu wadataccen antioxidants masu mahimmanci don tabbatar da lafiyar ku da lafiyar ku sune:

1. Koren shayi

• Amfana: Green shayi, ban da rage yiwuwar ciwace-ciwacen daji da cutar kansa, yana taimakawa rage nauyi saboda yana saurin saurin kuzari, yana rage saurin tsufa, yana saukaka narkewa, yana daidaita hanji da kuma yaƙar ruwa da riƙewar cholesterol.
• Yadda ake yin: Teaspoonara ƙaramin shayi ƙaramin shayi guda ɗaya a cikin kofi ɗaya na ruwan zãfi, bari ya tsaya na tsawan minti 5, sannan a ɗora daga baya. A sha kofi uku zuwa 4 a rana ko kuma a sha babban kofi guda 1 na koren shayi a rana. Moreara koyo game da koren shayi a cikin kawunansu.

2. Filashi

• Amfana: Flaxseed yana da wadataccen omega 3, yana hana farawar cututtukan zuciya da inganta aikin kwakwalwa. Bugu da kari, yana taimaka wajan rage alamun PMS da menopause, don rage kiba da yakar maƙarƙashiya, cholesterol da sukarin jini.
• Yadda ake cinyewa: flaxseeds za a iya cinyewa a cikin yanayin su kuma ƙara su yogurt, ruwan 'ya'yan itace, salatin, miya ko pancake.

3. Ruwan inabi

• Amfana: Ruwan inabi mai ruwan hoda, banda taimakawa wajen rage barazanar kamuwa da cututtukan zuciya, yana taimakawa wajen karfafa garkuwar jiki.
• Yadda ake cinyewa: yana da kyau a sha gilashi 1 zuwa 2 na ruwan 'ya'yan inabi mai narkewa (an riga an narke) kowace rana don samun dukkan fa'idodin kiwon inabi. Ya kamata ku sayi samfur mai kyau kuma ku karanta fom ɗin narkewa daidai akan lakabin marufi.

4. Tumatir

• Amfana: Tumatir na taimaka wajan rage barazanar kamuwa da cutar sankara saboda yana dauke da sinadarin lycopene, amma kuma yana rage yawan ruwa da kuma rage barazanar kamuwa da cututtukan zuciya.
• Yadda ake cinyewa: ana iya cin sa a yanayin shi, a ɗora shi a cikin salati, alal misali, a yanayin jam ko a dafa shi a shinkafa ko a dafa shi. Wani nau'i mai kyau na amfani shine yin ruwan tumatir. Don yin wannan, kawai doke tumatir 2 ne cikakke a cikin mahaɗin ko mahaɗin tare da ɗan ruwa kaɗan da gishiri da laurel foda.

5. Karas

• Amfana: Karas yana rage tsufa da wuri kuma yana inganta ingancin fata, yana hana saurin samuwar tabo ko tabo. Bugu da ƙari, yana taimaka wajan fatar fata, hana cututtukan zuciya da rage nauyi.
• Yadda ake cinyewa: za a iya cin karas danye, a matsayin abin goge baki, a cikin salad ko a dafa shi a miya ko a dafa, amma ruwan karas ma kyakkyawan zaɓi ne.

6. 'Ya'yan Citrus

• Amfana: 'Ya'yan itacen Citrus kamar lemu, lemo ko tangerine, alal misali, suna taimakawa wajen rage cholesterol da kula da sukarin cikin jini, baya ga taimakawa wajen hana kamuwa da cutar kansa da kuma taka muhimmiyar rawa wajen shan ƙarfe, hana ƙarancin jini.
• Yadda ake cinyewa: ku ci 'ya'yan itacen cit 3 zuwa 5 na kimanin 120 g kowace rana.

Yana da mahimmanci a hada da waɗannan abinci masu aiki a cikin abincin yau da kullun don tabbatar da lafiya da kuma hana kamuwa da cuta.