Abinci 10 wadanda sun fi dafaffe kyau

Wadatacce

• 1. Koko
• 2. 'Ya'yan itace sabo ne
• 3. Tafarnuwa
• 4. Kwakwa
• 5. 'Ya'yan itacen da aka bushe
• 6. Goro, gyada da kirjin kirji
• 7. Jan barkono
• 8. Albasa
• 9. Broccoli
• 10. Gwoza

Wasu abinci suna rasa wani bangare na sinadarinsu da amfaninsu ga jiki yayin dafa shi ko kuma kara shi zuwa kayayyakin masana'antu, saboda yawancin bitamin da ma'adinai sun bata yayin girkin ko kuma saboda yawan sukari, farin fure da abubuwan adana sinadarai da masana'antar ke karawa da kayayyakin sarrafawa.

Don haka ga jerin abinci guda 10 waɗanda suke kawo fa'idodin lafiyar jiki yayin cin ɗanyen.

1. Koko

Amfanin lafiya na cakulan ya samo asali ne daga koko, wanda yake cike da sinadarin antioxidants kuma yana da kyawawan abubuwa kamar rage hawan jini da kuma samar da sinadarin serotonin, sinadarin homon da yake ba ku lafiya.

Koyaya, don samar da cakulan masana'antar na amfani da sukari da yawa, mai, gari da sauran abubuwan haɗin da ke sa samfurin ƙarshe ya daina samun fa'idar koko. Don haka, abin da ya fi dacewa shi ne cinye cakulan tare da aƙalla koko 70%, sannan a yi amfani da hodar koko don yin girke-girke da ƙara madarar karin kumallo, misali.

2. 'Ya'yan itace sabo ne

Kodayake ana amfani da shi, ruwan kera na masana’antu suna da wadataccen kayan adana abubuwa, dyes da kuma kayan zaƙi na wucin gadi, wanda zai iya haifar da matsaloli kamar rashin lafiyan jiki da ƙara haɓakar glucose ta jini, ban da rashin kawo dukkan fa’idodi masu amfani na sabbin ‘ya’yan itace.

Don haka, ya kamata mutum ya gwammace ya sayi fruitsa andan itaciyar kuma ya sanya ruwan ɗabi'a a gida, saboda ta wannan hanyar abincin zai kasance mai wadataccen abinci mai gina jiki wanda zai ƙazantar da jiki, inganta haɓaka da kawo yanayin jiki.

3. Tafarnuwa

Tafarnuwa tana da wadata a cikin sinadarin allicin, sinadarin da ke taimakawa wajen rage yawan cholesterol, rage hawan jini da hana thrombosis da cututtukan zuciya. Koyaya, ɗanyen tafarnuwa yana ɗauke da sinadarin allicin mai yawa, saboda ɓangarensa yana ɓata yayin dahuwa.

Don haka, don kiyaye zuciyar ka da kuma samun karin fa'idodi da tafarnuwa ke kawowa, ya kamata ka ci shi danye ko kuma ka sha ruwan tafarnuwa gilasai 1 kullum da safe da kuma kafin ka kwanta. Gano yadda ake yin wannan maganin na gida don zuciya a nan.

4. Kwakwa

Amfani da kukis, sandunan hatsi, burodi da sauran kayayyaki tare da kwakwa ba ya kawo fa'idar wannan 'ya'yan itacen, saboda suna da wadatar sikari da farin fure, wanda ke ƙara yawan glucose na jini da kuma ƙaruwar kiba.

Don haka, ya kamata a fi son sabo kwakwa, tunda tana dauke da zaren da ke inganta aikin hanji, kuma ruwanta yana dauke da sinadarin potassium, sodium, phosphorus da chlorine, mahimman ma'adanai don kula da shakar jiki, musamman bayan motsa jiki. Kalli yadda ake hada man kwakwa a gida.

5. 'Ya'yan itacen da aka bushe

Yayin aikin rashin ruwa, 'ya'yan itacen sun rasa wani bangare na bitamin da suke dauke a cikin ruwa kuma suka fara samun sau biyu ko ninki uku daga baya, wanda hakan ke kara adadin kuzari na abinci da glucose na jini bayan amfani.

Don haka, ya kamata mutum ya gwammace ya sha sabbin fruitsa fruitsan itace, wanda ke ba da ƙoshin lafiya, yana da ƙarancin adadin kuzari kuma yana kawo dukkan abubuwan gina jiki don kiyaye aikin jiki da kyau.

6. Goro, gyada da kirjin kirji

‘Ya’yan itacen mai irin su goro, kirji da gyada suna da dumbin omega-3, kitse mai kyau wanda ke taimakawa lafiyar zuciya, da kuma sinadarai irinsu iron da magnesium, wadanda ke hana karancin jini da matsalar tsoka.

Saboda haka, ya kamata a guji amfani da waɗannan 'ya'yan itacen da aka haɓaka tare da ƙarin gishiri, tunda gishiri mai yawa yana ƙara hawan jini kuma yana haifar da riƙe ruwa, yana rage fa'idodin' ya'yan itacen. Dubi yadda goro na Brazil ke kiyaye zuciya.

7. Jan barkono

Red barkono suna da wadataccen bitamin C, bitamin E, bitamin B6 da magnesium, abubuwan gina jiki da ke aiki a matsayin antioxidants kuma suna hana matsaloli irin su anemia.

Koyaya, idan an dahu, soyayyen ko gasashe na dogon lokaci, jan barkono yana rasa bitamin C da ikon antioxidant. Sabili da haka, yakamata a cinye shi danye ko amfani dashi cikin sauri, ba tare da barin zafin abincin yayi yawa ba.

8. Albasa

Kamar tafarnuwa, albasa tana da arziki a allicin, sinadarin da ke taimakawa wajen hana matsalolin zuciya da jijiyoyin jini, cutar kansa da hawan jini. Koyaya, albasa dafaffiya tana rasa wasu daga wannan sinadarin, don haka cin ɗanyen albasa yana da fa'idodin lafiya.

9. Broccoli

Broccoli wani kayan lambu ne mai dauke da bitamin C, calcium, phosphorus, potassium da protein, ban da dauke da sinadarin sulforaphane, wanda ke hana kansa, rage saukar hawan jini, da inganta garkuwar jiki da kare zuciya.

Koyaya, wannan sinadarin kariya ya fi dacewa a cikin hanji kuma an fi amfani da shi a jiki lokacin da ake cin broccoli danye, don haka ya kamata mutum ya guji dafa wannan kayan lambu na dogon lokaci, ya gwammace ya ci ɗanye ko dafa shi da sauri na minti 5 zuwa 10. .

10. Gwoza

Beets suna da wadataccen fiber, bitamin C, potassium, magnesium da folate, abubuwan gina jiki waɗanda ke taimakawa ƙarfafa garkuwar jiki, yaƙi kumburi da rage hawan jini.

Koyaya, idan aka dafa shi, gwoza ta rasa wani sashi na wannan sinadarin, saboda haka yana da kyau a ci shi danye, grated a cikin salad ko kuma a kara shi da ruwan 'ya'yan itace. Duba girke-girke na ruwan 'ya'yan itace da aka yi da beets.

Dubi yadda ake yin ɗanyen abinci, wanda a ciki ana ba da ɗanyen abinci kawai a cikin menu.