Manyan Goro 9 da zasu Ci domin Ingantaccen Lafiya

Wadatacce

• Amfanin Lafiya na cin Nono
• 1. Almond
• 2. Pistachios
• 3. Gyada
• Ra'ayoyin karin kumallo masu lafiya: Gyada Granola
• 4. Cashews
• 5. Pecans
• 6. Macadamia Goro
• 7. Goro na Brazil
• 8. Gyada
• 9. Gyada
• Layin .asa

Kwayoyi sune zaɓuɓɓukan abun ciye-ciye masu kyau.

Kodayake yawanci suna da kiba, kitsen da suke dauke da shi nau'in lafiya ne. Hakanan suna da kyakkyawan tushen fiber da furotin.

Yawancin karatu sun nuna cewa kwayoyi suna samar da fa'idodi daban-daban na kiwon lafiya - musamman dangane da rage abubuwan haɗarin cututtukan zuciya.

Anan ga kwayoyi 9 masu ban sha'awa da fa'idodin lafiyarsu.

Amfanin Lafiya na cin Nono

Gabaɗaya, ƙwayoyi suna da kyakkyawan tushen kitse, zare da furotin.

Mafi yawan kitse a cikin kwayoyi shine mai mai ƙamshi, da kuma omega-6 da kitse mai yawa na omega-3. Koyaya, suna dauke da mai mai mai.

Kwayoyi kuma suna tattara yawancin bitamin da ma'adinai, gami da magnesium da bitamin E.

Karatuttuka da yawa sun binciki fa'idodin yawan cin kwaya.

Metaaya daga cikin nazarin-bincike na nazarin 33 ya gano cewa abinci mai yawa a cikin kwayoyi ba ya tasiri tasirin riba ko asarar nauyi ().

Amma duk da haka, duk da cewa ba su da tasiri kaɗan kan kiba, bincike da yawa sun nuna cewa mutanen da suke cin goro sun fi waɗanda ba sa cin su tsawon rai. Wannan na iya kasancewa saboda ikon da suke da shi na taimakawa hana yawan cututtukan da ke ci gaba (,,,).

Misali, kwaya na iya rage abubuwan da ke tattare da hadari don ciwo na rayuwa, kamar hawan jini da matakan cholesterol (,,,).

A zahiri, binciken daya akan mutane 1,200 ya gano cewa cin abinci na Bahar Rum tare da gram 30 na goro a kowace rana ya rage yaduwar cututtukan zuciya fiye da abinci mara mai mai ko na Bahar Rum tare da man zaitun ().

Bugu da ƙari, kwayoyi na iya rage haɗarin sauran cututtuka na yau da kullun. Misali, cin goro na iya inganta matakan sikarin jini da rage kasadar kamuwa da cutar kansa (,).

Takaitawa
Cin kwayoyi na iya taimakawa rage abubuwan haɗarin don
yawancin cututtuka na yau da kullun, ciki har da cututtukan zuciya da ciwon sukari

1. Almond

Almonds sune kwayoyi na bishiya waɗanda ke ƙunshe da wasu abubuwan amfani masu amfani (13).

Servingaya daga cikin hidimomin - gram 28 ko handfulan kaɗan - an shirya su kamar:

• Calories: 161
• Kitse: 14 gram
• Furotin: 6 gram
• Carbs: 6 gram
• Fiber: 3.5 gram
• Vitamin E: 37% na Bayani
  Amfani da Kullum (RDI)
• Magnesium: 19% na RDI

Almonds na iya inganta matakan cholesterol.

Ofananan ƙananan karatu sun gano cewa cin abinci mai cike da almond na iya rage “mummunan” ƙwayar LDL, yawan kwalastaral da ƙwayar LDL, wanda ke da illa ga lafiyar zuciya (,,).

Koyaya, babban binciken daya hada sakamakon wasu karatuttukan guda biyar kuma ya kammala cewa shaidar bata isa ba da zata nuna cewa almond ba shakka yana inganta cholesterol ().

Koyaya, almond da aka cinye a matsayin wani ɓangare na abincin mai ƙananan kalori na iya taimakawa asarar nauyi da rage hawan jini a cikin mutanen da suke da kiba ko masu kiba (,).

Bugu da kari, cin abinci tare da ounce daya (gram 28) na almon na iya taimakawa rage hauhawar jini da ke faruwa bayan cin abinci da kusan kashi 30% a cikin mutanen da ke fama da ciwon sukari amma ba muhimmi ba a cikin masu lafiya ().

Bugu da ƙari, an nuna almond don rage ƙonewa a cikin mutanen da ke da ciwon sukari na 2 ().

Aƙarshe, almond zai iya samun sakamako mai amfani akan ƙwayar microbiota ɗinka ta hanyar tallafawa ci gaban ƙwayoyin cuta masu amfani, ciki har da Bifidobacteria kuma Lactobacillus ().

Takaitawa
Almonds sun ƙunshi abubuwa masu mahimmanci
abubuwan gina jiki waɗanda zasu iya taimakawa rage cututtukan zuciya da abubuwan haɗarin ciwon sukari.
Koyaya, ana buƙatar manyan karatu don tabbatar da waɗannan tasirin.

2. Pistachios

Pistachios shine kwaya da ake yawan cinyewa wanda yake da yawan zare (23).

Mota daya (gram 28) na pistachios ya ƙunshi kusan:

• Calories: 156
• Kitse: 12.5 gram
• Furotin: 6 gram
• Carbs: 8 gram
• Fiber: 3 gram
• Vitamin E: 3% na RDI
• Magnesium: 8% na RDI

Hakanan ga almond, pistachios na iya inganta matakan cholesterol - cin oza 2-3 (gram 56-84) na pistachios a rana na iya taimakawa wajen ƙara “kyau” HDL cholesterol ().

Hakanan, pistachios na iya taimakawa inganta wasu halayen haɗarin cututtukan zuciya, gami da hawan jini, nauyi da matsayin oxidative.

Matsayi mai kumburi yana nufin matakan jini na ƙwayoyin sunadarai, wanda zai iya taimakawa ga cututtukan zuciya (,,,).

Abin da ya fi haka, pistachios na iya taimakawa rage hauhawar sukarin jini bayan cin abinci ().

Takaitawa
Kwayoyin Pistachio sun bayyana suna da fa'ida
illoli akan cututtukan cututtukan zuciya yayin cin abinci da yawa
fiye da oza ɗaya (gram 28) kowace rana.

3. Gyada

Gyada itace shahararriyar goro kuma kyakkyawar madogara ta omega-3 fatty acid alpha-linolenic acid (ALA) (30).

Hanya daya (gram 28) na gyada tana dauke da kusan:

• Calories: 182
• Kitse: 18 gram
• Furotin: 4 gram
• Carbs: 4 gram
• Fiber: 2 gram
• Vitamin E: 1% na RDI
• Magnesium: 11% na RDI

Walnuts ya bayyana don inganta yawancin cututtukan cututtukan zuciya, wanda na iya zama saboda babban abun cikin su na ALA da sauran abubuwan gina jiki.

Manyan karatu da yawa sun gano cewa cin goro na da matukar rage yawan cholesterol da “mara kyau” LDL cholesterol yayin da yake ƙaruwa “mai kyau” HDL cholesterol matakan (,,).

Hakanan zasu iya inganta wasu abubuwan da suka danganci lafiyar zuciya, gami da hawan jini da kuma yawan gudanawar jini ta hanyar jini (,).

Bugu da kari, goro na iya taimakawa rage kumburi, wanda zai iya taimakawa ga yawancin cututtuka na yau da kullun ().

Abin sha'awa, wani bincike a cikin daliban kwaleji ya gano cewa cin goro ya kara wani ma'auni na cognition da ake kira "inferential reasoning," yana mai nuna cewa gyada na iya samun sakamako mai amfani ga kwakwalwa ().

Takaitawa
Gyada ita ce babbar tushen kitse na omega-3
ALA da wasu sinadarai masu yawa. Cin goro na iya amfani da lafiyar zuciya da
mai yiwuwa ma kwakwalwarka.

Ra'ayoyin karin kumallo masu lafiya: Gyada Granola

4. Cashews

Cashews wani ɓangare ne na dangin bishiyar bishiya kuma suna da kyakkyawan bayanin gina jiki (38).

Oza daya (gram 28) na cashews ya ƙunshi kusan:

• Calories: 155
• Kitse: 12 gram
• Furotin: 5 gram
• Carbs: 9 gram
• Fiber: Gram 1
• Vitamin E: 1% na RDI
• Magnesium: 20% na RDI

Yawancin karatu sun bincika ko yawan abincin da ake ci a cikin kuɗi zai iya inganta alamun cututtukan zuciya.

Studyaya daga cikin binciken ya gano cewa abinci mai ɗauke da 20% na adadin kuzari daga cashews ya inganta hawan jini a cikin mutanen da ke fama da cututtukan rayuwa ().

Wani binciken ya lura cewa cashews ya kara yawan abincin da ake kashewa ().

Abin sha'awa, aan binciken da aka nuna sun nuna cewa abincin da ke cikin cashews na iya ƙara yawan sukarin jini a cikin mutanen da ke fama da cututtukan rayuwa (,).

Wani binciken da ya fi girma ya lura cewa cin abinci mai wadata a cikin cashews ya rage hawan jini da ƙaruwar matakan "kyakkyawan" HDL cholesterol. Koyaya, ba ta da wani tasiri a kan nauyin jiki ko matakan sukarin jini ().

Takaitawa
Cashews sun ƙunshi abubuwa masu mahimmanci
abubuwan gina jiki da karatu suna nuna cewa zasu iya inganta matakan jinin jini da
rage hawan jini.

5. Pecans

Ana amfani da Pecans sau da yawa a cikin kayan zaki, amma suna da wadataccen abinci da kansu (43).

Oza daya (gram 28) na pecans ya ƙunshi kamar:

• Calories: 193
• Kitse: 20 gram
• Furotin: 3 gram
• Carbs: 4 gram
• Fiber: 2.5 grams
• Vitamin E: 2% na RDI
• Magnesium: 8% na RDI

Bayan 'yan bincike sun nuna cewa pecans na iya rage “mummunan” LDL cholesterol a cikin mutanen da ke da matakan cholesterol na yau da kullun (, 45).

Kamar sauran kwayoyi, pecans kuma suna dauke da polyphenols, waɗanda sune mahaɗan da suke aiki azaman antioxidants.

A cikin nazarin mako huɗu, mutanen da suka ci pecans azaman 20% na yawan abincin kalori na yau da kullun sun nuna ingantattun bayanan antioxidant a cikin jinin su (46).

Takaitawa
Pecans ya ƙunshi nau'ikan amfani
na gina jiki. Suna kuma shirya antioxidants kuma suna iya taimakawa rage “mummunan” LDL
cholesterol.

6. Macadamia Goro

Kwayoyin Macadamia suna dauke da nau'ikan kayan abinci masu yawa kuma sune babban tushen kitse mai narkewa (47).

Ounaya daga cikin oza (gram 28) ya ƙunshi kusan:

• Calories: 200
• Kitse: 21 gram
• Furotin: 2 gram
• Carbs: 4 gram
• Fiber: 2.5 grams
• Vitamin E: 1% na RDI
• Magnesium: 9% na RDI

Yawancin fa'idodin ƙwayoyin macadamia suna da alaƙa da lafiyar zuciya. Wannan na iya zama saboda yawan abun cikin su na kitse mai narkewa.

Yawancin karatu sun nuna cewa abincin da ke wadataccen kwayar macadamia na iya rage duka cholesterol da kuma “mummunan” LDL cholesterol a cikin waɗanda ke da matakan mai girma ().

Abincin mai wadataccen macadamia har ma ya haifar da sakamako mai kama da lafiyayyen abincin da theungiyar Zuciyar Amurka ta ba da shawarar ().

Bugu da kari, kwayar macadamia na iya rage wasu dalilan da ke haifar da cututtukan zuciya, gami da danniya da kumburi ().

Takaitawa
Kwayoyin Macadamia suna da girma sosai
kitse mai narkewa. Wannan na iya bayyana ikon su na rage cututtukan zuciya
abubuwan haɗari

7. Goro na Brazil

Nutswayoyin Brazil sun samo asali ne daga itace a cikin Amazon kuma suna da mahimmin tushen selenium (51).

Oza daya (gram 28) na kwaya ta Brazil ta ƙunshi game da:

• Calories: 182
• Kitse: 18 gram
• Furotin: 4 gram
• Carbs: 3 gram
• Fiber: 2 gram
• Vitamin E: 8% na RDI
• Magnesium: 26% na RDI

Selenium ma'adinai ne wanda ke aiki azaman antioxidant. Kodayake ana amfani dashi don yawancin ayyukan jiki, kuna buƙatar samun smallan kaɗan daga abincinku.

Ounauna ɗaya (gram 28) na kwaya ta Brazil za ta ba ku fiye da 100% na RDI na selenium.

Arancin Selenium yana da wuya kuma yawanci yakan faru ne kawai a cikin wasu jihohin cuta.

Misali, wani bincike ya gano cewa mutanen da ke shan cutar hemodialysis don cutar koda sun kasance masu ƙarancin selenium.

Lokacin da wadannan mutane suka ci kwaya daya kacal ta kasar Brazil a rana tsawon watanni uku, matakan selenium na jinin su ya koma yadda suke, kuma kwayayen suna da tasirin maganin antioxidant a cikin jinin su ().

Goro na Brazil kuma na iya rage matakan cholesterol. Abin da ya fi haka, za su iya rage damuwa da kuma inganta aikin jijiyoyin jini a cikin matasa masu kiba (,).

Aƙarshe, kwayoyi na Brazil na iya rage kumburi a cikin lafiyayyun mutane da waɗanda ke fama da cutar hawan jini (,).

Takaitawa
Nutswajan Brazil kyakkyawan tushe ne na
selenium. Hakanan suna iya taimakawa rage matakan cholesterol, damuwar maye da kuma
kumburi.

8. Gyada

Hazelnuts suna da gina jiki (57).

Oza daya (gram 28) na kayan ƙamshi ya ƙunshi kusan:

• Calories: 176
• Kitse: 9 gram
• Furotin: 6 gram
• Carbs: 6 gram
• Fiber: 3.5 gram
• Vitamin E: 37% na RDI
• Magnesium: 20% na RDI

Kamar sauran kwayoyi masu yawa, gwaiwa suna bayyana yana da tasiri mai amfani akan abubuwan haɗarin cututtukan zuciya.

Wani binciken ya gano cewa abinci mai cike da hazelnut ya rage duka cholesterol, "mara kyau" LDL cholesterol da triglycerides. Hakanan ya saukar da alamomin kumburi da inganta aikin jijiyoyin jini ().

Sauran binciken sun nuna cewa abincin hazelnut na iya inganta matakan cholesterol da kara yawan bitamin E a cikin jini (,).

Takaitawa
Hazelnuts kyakkyawan tushe ne na yawancin
abubuwan gina jiki, kamar su bitamin E. Hakanan suna iya rage abubuwan haɗarin cututtukan zuciya.

9. Gyada

Ba kamar sauran goro a cikin wannan labarin ba, gyada ba kwaya ba ce, amma ta dangi ne.

Koyaya, suna da kwatankwacin bayanan martaba na gina jiki da fa'idodin kiwon lafiya kamar kwayoyi na itace (61).

Oza daya (gram 28) na gyada busasshiyar gyaɗa ta ƙunshi kamar:

• Calories: 176
• Kitse: 17 gram
• Furotin: 4 gram
• Carbs: 5 gram
• Fiber: 3 gram
• Vitamin E: 21% na RDI
• Magnesium: 11% na RDI

Wani bincike da aka yi a kan mutane sama da 120,000 ya gano cewa yawan cin gyada yana da alaƙa da ƙananan ƙananan mutuwa ().

Gyada na iya inganta abubuwan haɗarin cututtukan zuciya ().

Abin sha'awa, wani binciken ya gano cewa matan da suka ci man gyada fiye da sau biyar a mako suna da ƙananan ƙarancin ciwon sukari na 2 ().

Bugu da ƙari, asma da ƙimar cututtukan rashin lafiyan na iya zama ƙasa a cikin yara na iyayen da suka ci gyaɗa sau ɗaya ko fiye a mako yayin haihuwa ().

Koyaya, alamomi da yawa suna ɗauke da adadin mai da yawa, sukari da sauran kayan haɗi. Saboda haka, ya fi kyau a zabi man gyada da kayan ciki mafi girma.

Hakanan, yawanci ana yin gyada da gishiri, wanda zai iya kawar da wasu fa'idojin da ke tattare da lafiyar su. Madadin haka, yi ƙoƙari ka zaɓi gyada a sarari, mara ƙamshi, mara ƙima.

Takaitawa
Ba kamar yawancin sauran kwayoyi ba, gyada na cikin
legume iyali. Koyaya, suna da bayanan martaba na gina jiki waɗanda suke kama da itace
kwayoyi kuma yana iya taimakawa rage abubuwan haɗarin cututtukan zuciya da ciwon sukari.

Layin .asa

Goro na ɗaya daga cikin lafiyayyun abincin ciye-ciye da za ku iya ci, domin suna ɗauke da ɗimbin abubuwan gina jiki.

Koyaya, sakamakonsu mai fa'ida ana danganta su ne ga ƙwayoyi waɗanda aka sarrafa su kaɗan kuma basu da ƙarin sinadarai.

Yawancin kayayyakin goro da aka sarrafa, kamar su man gyada, galibi suna ɗauke da gishiri mai yawa ko ƙarin sukari. A sakamakon haka, ya fi kyau a sayi goro ba tare da an ƙara wani abu ba.

Lokacin da aka sanya su cikin lafiyayyen abinci wanda ya ƙunshi wasu na halitta, abinci gabaɗaya, kwayoyi na iya taimakawa rage abubuwan haɗari don yawancin cututtuka na yau da kullun.