6 Kyakkyawan Tsaba Masu Lafiya da Ya Kamata Ku Ci

Wadatacce

• 1. Fuka-fuka
• 2. Chia Tsaba
• 3. Hemp Tsaba
• 4.Sesame Tsaba
• 5. 'Ya'yan Kabewa
• 6. Sunflower Tsaba
• Layin .asa

Tsaba suna ƙunshe da dukkan kayan farawa don zama cikin tsire-tsire masu rikitarwa. Saboda wannan, suna da matukar gina jiki.

Tsaba manyan hanyoyin fiber ne. Hakanan suna ƙunshe da lafiyayyun ƙwayoyin mai, ƙoshin polyunsaturated da yawancin bitamin masu mahimmanci, ma'adanai da antioxidants.

Lokacin cinyewa a matsayin ɓangare na lafiyayyen abinci, tsaba na iya taimakawa rage sukarin jini, cholesterol da hawan jini.

Wannan labarin zai bayyana kayan abinci mai gina jiki da fa'idodi na lafiyayyun ƙwayoyi shida na ƙwayoyin cuta da zaku ci.

1. Fuka-fuka

Flaxseeds, wanda aka fi sani da linzami, babban tushe ne na zare da ƙwayoyin omega-3, musamman alpha-linolenic acid (ALA).

Koyaya, ƙwayoyin Omega-3 suna ƙunshe a cikin ƙwarjin waje na zuriya, wanda ɗan adam ba zai iya narkewa cikin sauƙi ba.

Sabili da haka, idan kuna so ku ƙara matakan omega-3, zai fi kyau ku ci flaxseeds waɗanda aka yi ƙasa (,).

Servingarin oza 1 (gram 28) na flaxseeds yana ƙunshe da kayan haɗin gina jiki masu yawa (3):

• Calories: 152
• Fiber: 7.8 gram
• Furotin: 5.2 gram
• Kayan mai mai cikakke: Giram 2.1
• Omega-3 mai: 6.5 gram
• Omega-6 mai: 1.7 gram
• Harshen Manganese: 35% na RDI
• Thiamine (bitamin B1): 31% na RDI
• Magnesium: 28% na RDI

Har ila yau Flaxseeds suna dauke da polyphenols daban-daban, musamman lignans, wanda ke aiki a matsayin muhimmin maganin antioxidants a jiki ().

Lignans, da fiber da omega-3 mai a cikin flaxseeds, duk na iya taimakawa wajen rage cholesterol da sauran abubuwan haɗari ga cututtukan zuciya ().

Wani babban binciken ya hada sakamakon wasu 28, ya gano cewa shan flaxseeds ya rage matakan "mummunan" LDL cholesterol da kimanin 10 mmol / l ().

Hakanan flaxseeds na iya taimakawa wajen rage hawan jini. Nazarin nazarin 11 ya gano cewa flaxseeds na iya rage hawan jini musamman idan aka ci shi duka a kowace rana fiye da makonni 12 ().

Bayan karatu sun nuna cewa cin flaxseeds na iya rage alamomin ci gaban ƙari ga mata masu fama da cutar sankarar mama, kuma yana iya rage haɗarin cutar kansa (,,).

Wannan na iya faruwa ne saboda layuka a cikin flaxseeds. Lignans sune phytoestrogens kuma suna kama da hormone mata na estrogen.

Abin da ya fi haka, an nuna irin wannan fa'idar game da cutar sankara ta maza a cikin maza ().

Baya ga rage haɗarin kamuwa da cututtukan zuciya da cutar kansa, flaxseeds na iya taimakawa rage sukarin jini, wanda na iya taimakawa rage haɗarin ciwon sukari ().

Takaitawa: Flaxseeds shine kyakkyawan tushen fiber, mai mai omega-3, lignans da sauran abubuwan gina jiki. Shaidu da yawa sun nuna suna iya rage yawan cholesterol, hawan jini har ma da cutar kansa.

2. Chia Tsaba

Chia tsaba suna da kamanceceniya da flaxseeds saboda su ma ingantattun hanyoyin samun zare ne da ƙwayoyin omega-3, tare da wasu abubuwan gina jiki.

A-oce 1 (gram 28) na 'ya'yan chia ya ƙunshi (15):

• Calories: 137
• Fiber: Goma 10.6
• Furotin: Gram 4.4
• Kayan mai mai cikakke: 0.6 gram
• Omega-3 mai: Gram 4.9
• Omega-6 mai: 1.6 gram
• Thiamine (bitamin B1): 15% na RDI
• Magnesium: 30% na RDI
• Harshen Manganese: 30% na RDI

Kamar flaxseeds, 'ya'yan chia suma suna ƙunshe da wasu mahimmin polyphenols masu maganin antioxidant.

Abin sha'awa, yawan karatu sun nuna cewa cin chia tsaba na iya kara ALA a cikin jini. ALA wani muhimmin mahimmin acid ne na omega-3 wanda zai iya taimakawa rage kumburi (,).

Jikinka na iya canza ALA zuwa wasu ƙwayoyin omega-3, kamar su eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA), waɗanda sune kitattun omega-3 da ake samu a cikin kifin mai. Koyaya, wannan aikin jujjuyawar jiki yawanci bashi da inganci.

Studyaya daga cikin binciken ya nuna cewa ƙwayoyin chia na iya haɓaka matakan EPA a cikin jini ().

Hakanan ƙwayar Chia na iya taimakawa rage sukarin jini. Bayan karatu sun nuna cewa dukkanin chia da chia iri suna da tasiri iri ɗaya don rage sukarin jini kai tsaye bayan cin abinci (,).

Wani binciken ya gano cewa, tare da rage sukarin jini, kwayar chia na iya rage ci ().

Hakanan ƙwayar Chia na iya rage abubuwan haɗarin cututtukan zuciya ().

Wani bincike da aka gudanar kan mutane 20 da ke dauke da cutar sikari ta 2 ya gano cewa cin gram 37 na 'ya'yan chia a kowace rana tsawon makonni 12 ya rage hawan jini da matakan wasu sinadarai masu kumburi, gami da sunadarin C-reactive (CRP) ().

Takaitawa: 'Ya'yan Chia sune tushen ƙwayoyin omega-3 kuma suna da tasiri wajen rage sukarin jini da rage haɗarin kamuwa da cututtukan zuciya.

3. Hemp Tsaba

'Ya'yan itacen hemp sune kyakkyawan tushen furotin mai cin ganyayyaki. A zahiri, suna ƙunshe da furotin sama da 30%, da sauran muhimman abubuwan gina jiki.

'Ya'yan itacen hemp sune ɗayan plantsan tsire-tsire waɗanda suke cikakkun tushen sunadarai, ma'ana suna ƙunshe da dukkan muhimman amino acid ɗin da jikinku ba zai iya yi ba.

Karatun kuma ya nuna cewa ingancin sunadaran hemp ya fi sauran hanyoyin samar da furotin tsire ().

A-oce 1 (gram 28) na 'ya'yan hatsi ya ƙunshi ():

• Calories: 155
• Fiber: 1.1 gram
• Furotin: 8.8 gram
• Kayan mai mai cikakke: 0.6 gram
• Abincin mai narkewa: Goma 10.7
• Magnesium: 45% na RDI
• Thiamine (bitamin B1): 31% na RDI
• Tutiya: 21% na RDI

Matsayin omega-6 zuwa omega-3 mai a cikin mai mai iri uku ne kusan 3: 1, wanda aka ɗauka mai kyau rabo. 'Ya'yan itacen hemp kuma suna dauke da gamma-linolenic acid, muhimmin maganin mai ƙin kumburi mai ƙanshi ().

A saboda wannan dalili, mutane da yawa suna ɗaukar ƙwayoyin mai iri iri.

Mai na Hemp zai iya samun sakamako mai amfani akan lafiyar zuciya ta hanyar ƙara yawan ƙwayoyin mai na Omega-3 a cikin jini (,,).

Ayyukan anti-inflammatory na omega-3 fatty acid na iya taimakawa inganta alamun bayyanar eczema.

Wani bincike ya gano cewa mutanen da ke da cutar eczema sun ɗan sami rashin bushewar fata da ƙaiƙayi bayan sun ɗauki ƙwayoyin mai iri iri na makonni 20. Sun kuma yi amfani da magungunan fata ƙarancin, a kan matsakaita ().

Takaitawa: 'Ya'yan itacen hep sune babban tushen furotin kuma suna dauke da dukkanin muhimman amino acid. Mai na Hemp zai iya taimakawa rage alamun bayyanar eczema da sauran yanayi mai kumburi.

4.Sesame Tsaba

Ana amfani da 'ya'yan Sesame a Asiya, da ma ƙasashen yamma kamar ɓangaren manna da ake kira tahini.

Kama da sauran tsaba, suna dauke da furotin mai gina jiki. Ounaya daga cikin oza (gram 28) na ƙwayoyin sesame ya ƙunshi (30):

• Calories: 160
• Fiber: 3.3 gram
• Furotin: 5 gram
• Kayan mai mai cikakke: Gram 5.3
• Omega-6 mai: 6 gram
• Copper: 57% na RDI
• Harshen Manganese: 34% na RDI
• Magnesium: 25% na RDI

Kamar flaxseeds, 'ya'yan itacen sesame sun ƙunshi lignans da yawa, musamman wanda ake kira sesamin. A zahiri, ƙwayar sesame sune mafi kyawun sanannen tushen abinci na lignans.

Ma'aurata masu ban sha'awa sun nuna cewa sesamin daga kwayar sesame na iya canzawa ta kwayoyin ku na hanji zuwa wani nau'in lignan din da ake kira enterolactone (,).

Enterolactone na iya yin aiki kamar jima'i na estrogen, kuma ƙananan matakan da suka dace na wannan lignan a cikin jiki an haɗasu da cututtukan zuciya da kansar mama ().

Wani binciken kuma ya gano cewa matan da basu gama aure ba wadanda suka ci gram 50 na garin sesame foda a kullum tsawon makonni biyar suna da matukar rage kwalastar jinin da kuma inganta yanayin jima'i na jima'i ().

Hakanan ƙwayoyin Sesame na iya taimakawa rage ƙonewa da damuwa na gajiya, wanda zai iya kara bayyanar cututtukan cututtuka da yawa, gami da amosanin gabbai.

Wani binciken ya nuna cewa mutanen da ke fama da cutar osteoarthritis suna da karancin sinadarai masu kumburi a cikin jinin su bayan sun ci kimanin gram 40 na garin na essame a kowace rana tsawon watanni biyu ().

Wani binciken na baya-bayan nan ya gano cewa bayan cin kimanin gram 40 na sesame seed foda a kowace rana har tsawon kwanaki 28, 'yan wasa masu wasan ƙwallon ƙafa sun rage raunin tsoka da damuwa mai kumburi, da haɓaka ƙarfin iska ().

Takaitawa: Tsaba Sesame babban tushe ne na lignans, wanda na iya taimakawa inganta matsayin hormone jima'i na estrogen. Hakanan kwayar Sesame na iya taimakawa rage kumburi da damuwa mai kumburi.

5. 'Ya'yan Kabewa

'Ya'yan kabewa suna daya daga cikin nau'ikan iri da ake amfani da su sosai, kuma sune ingantattun hanyoyin samun sinadarin phosphorus, mai dauke da mai da kuma mai mai omega-6.

A-oce 1 (gram 28) na 'ya'yan kabewa ya ƙunshi (37):

• Calories: 151
• Fiber: 1.7 gram
• Furotin: 7 gram
• Kayan mai mai cikakke: 4 gram
• Omega-6 mai: 6 gram
• Harshen Manganese: 42% na RDI
• Magnesium: 37% na RDI
• Phosphorus: 33% na RDI

Hakanan 'ya'yan kabewa sune tushen tushen phytosterols, waɗanda sune mahaɗan tsire-tsire waɗanda zasu iya taimakawa rage ƙwayar cholesterol na jini ().

Waɗannan tsaba an ba da rahoton cewa suna da fa'idodi da yawa na kiwon lafiya, mai yiwuwa saboda yawan kayan abinci masu gina jiki.

Wani bincike na lura da mutane sama da 8,000 ya gano cewa wadanda suka fi yawan kabewa da 'ya'yan sunflower suna da matukar raguwar kamuwa da cutar sankarar mama ().

Wani binciken da aka yi a cikin yara ya gano cewa 'ya'yan kabewa na iya taimakawa rage haɗarin duwatsun mafitsara ta hanyar rage adadin alli a cikin fitsari ().

Duwatsun mafitsara suna kama da duwatsun koda. An kirkiresu ne lokacin da wasu ma'adanai suka mamaye cikin mafitsara, wanda ke haifar da rashin jin daɗin ciki.

Bayan karatu sun nuna cewa mai irin kabewa na iya inganta alamomin cutar prostate da matsalar fitsari (,).

Wadannan karatuttukan kuma sun nuna cewa man iri na kabewa na iya rage alamomin mafitsara mafitsara da inganta rayuwar maza ga masu kara girman prostates.

Nazarin da aka yi game da matan da suka gama haihuwa bayan haihuwa ya kuma gano cewa man iri na kabewa na iya taimakawa wajen rage hawan jini, kara “kyau” HDL cholesterol da inganta alamomin al’ada ().

Takaitawa: 'Ya'yan kabewa da mai na kabeji sune tushen ingantaccen mai da mai mai omega-6, kuma yana iya taimakawa inganta lafiyar zuciya da alamomin rikicewar fitsari.

6. Sunflower Tsaba

'Ya'yan sunflower suna da adadi mai yawa na furotin, mai ƙamshi mai narkewa da bitamin E. ounaya daga cikin adadin (gram 28) na' ya'yan sunflower ya ƙunshi (44):

• Calories: 164
• Fiber: Gram 2.4
• Furotin: 5.8 gram
• Kayan mai mai cikakke: 5.2 gram
• Omega-6 mai: 6.4 gram
• Vitamin E: 47% na RDI
• Harshen Manganese: 27% na RDI
• Magnesium: 23% na RDI

A Sunan sunflower na iya haɗuwa da rage kumburi a cikin masu tsufa da tsofaffi, wanda na iya taimakawa rage haɗarin kamuwa da cututtukan zuciya.

Wani bincike na lura da sama da manya 6,000 ya gano cewa yawan cin goro da tsaba yana da alaƙa da rage kumburi ().

Musamman, cinye tsaba na sunflower fiye da sau biyar a mako yana haɗuwa da ƙananan matakan furotin na C-reactive (CRP), babban sinadarin da ke cikin kumburi.

Wani binciken ya bincika ko cin goro da iri ya shafi matakan cholesterol na jini a cikin matan da ba su kai aure ba tare da ciwon sukari na 2 ().

Matan sun cinye gram 30 na 'ya'yan sunflower ko almond a matsayin ɓangare na ingantaccen abinci kowace rana har tsawon makonni uku.

A ƙarshen binciken, duka almond da kungiyoyin sunflower sun sami raguwar yawan cholesterol da LDL cholesterol. Cincin iri na sunflower ya rage triglycerides a cikin jini fiye da abincin almond, kodayake.

Koyaya, “mai kyau” HDL cholesterol shima an rage shi, yana mai ba da shawara cewa seedsaflowan sunflower na iya rage nau'ikan nau'ikan ƙwayoyin cuta masu kyau da marasa kyau.

Takaitawa: 'Ya'yan sunflower suna da babban matakin mai mai duka biyu da mai mai omega-6, kuma yana iya taimakawa rage kumburi da matakan cholesterol.

Layin .asa

Tsaba babban tushe ne na kitsen mai mai kyau, furotin masu cin ganyayyaki, fiber da antioxidant polyphenols.

Bugu da ƙari, za su iya taimakawa rage haɗarin wasu cututtuka. Musamman, lignans a cikin wasu tsaba na iya taimakawa rage ƙwayar cholesterol da haɗarin cutar kansa.

Tsaba suna da sauƙin sauƙaƙawa don salads, yogurt, oatmeal da smoothies, kuma zai iya zama hanya mai sauƙi don ƙara ƙoshin lafiya cikin abincinku.