Mafi kyawun Abincin Abinci don Ƙashin Ƙarfi

Wadatacce

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Man zaitun na iya zama sanannen sananne saboda fa'idodin lafiyar zuciya, amma kitsen da ba shi da tushe kuma zai iya kare kansa daga cutar kansar nono, inganta lafiyar kwakwalwa, da lalata gashi, fata, da kusoshi. Yanzu, abinci mai wadataccen man zaitun na iya haɓaka lafiyar ku don wani dalili: Da alama yana taimakawa ƙarfafa ƙasusuwa, a cewar sabon binciken.

Wata ƙungiyar masu binciken Mutanen Espanya sun bincika maza 127 tsakanin shekarun 55 zuwa 80. Mazan da suka ci abincin Bahar Rum da aka wadata da man zaitun sun nuna matakan osteocalcin mafi girma a cikin jininsu, sanannen alama na kasusuwa masu ƙarfi da lafiya, Jaridar Independent ta rahoto.

"Shan man zaitun yana da alaƙa da rigakafin osteoporosis a cikin gwaje-gwajen gwaji da in vitro," in ji marubucin marubuci José Manuel Fernández-Real, MD, Ph.D., a cikin wata sanarwa. "Wannan shine binciken bazuwar farko wanda ya nuna cewa man zaitun yana kiyaye kashi, aƙalla kamar yadda aka rarrabu ta hanyar rarraba alamomin kashi, a cikin mutane."

Binciken da aka yi a baya ya nuna cewa man zaitun na iya kariya daga cutar sankarau, a cewar Mai zaman kansa, kuma cutar kashi gabaɗaya tana faruwa ƙasa da ƙasa a cikin ƙasashen Rum idan aka kwatanta da sauran ƙasashen Turai.

Wancan ya ce, binciken ba lallai bane yana nufin lokaci yayi da za a musanya wannan gilashin madarar don cokali biyu na man zaitun.

"Ba ya maye gurbin alli da bitamin D a cikin abincin," Keith-Thomas Ayoob, masanin abinci kuma farfesa a Kwalejin Medicine na Albert Einstein, ya gaya wa ABC News. "Amma gami da duka ukun, da motsa jiki na yau da kullun, suna nuna alƙawarin a matsayin hanya mafi kyau don tabbatar da lafiyar ƙashi."

Milk (da yogurt da cuku) ba shine kawai hanyar kiyaye kwarangwal ɗin ku da ƙarfi ba. Ga wasu abinci masu lafiya waɗanda aka danganta da lafiyar kashi:

1. Soyayya: Abincin waken soya suna da wadataccen furotin, hanyoyin da ba su da kiwo don haɓaka yawan shan calcium. Matsakaicin balagagge yana buƙatar kusan miligram 1,000 na wannan mahimman abubuwan gina jiki kowace rana. Rabin kofi na tofu mai ƙarfi da alli (ba duk samfuran ana shirya su ta wannan hanya ba, CookingLight.com ya nuna) ya ƙunshi kusan kashi 25 na wannan. Kofin waken soya ya ƙunshi miligram 261 na alli, da milligram 108 na magnesium.

2. Kifi mai kitse: Madara, cuku, yogurt, da tofu ba za su yi muku kyau sosai ba tare da yawan bitamin D na yau da kullun, wanda ke taimaka wa jiki shan alli. Yawancin manya suna buƙatar kusan raka'a 600 na duniya (IU) na bitamin D a kowace rana, a cewar Cibiyoyin Kiwon Lafiya na Ƙasa. Sabis na oza uku na agogon sockeye na sockeye a kusan 450 IU, gwangwani na sardines ya ƙunshi 178 IU, kuma ozaji uku na tuna gwangwani kusan 70 IU.

3. Ayaba: Ayaba sanannen ma'adinan zinari ne na potassium, amma ba sa yawan yin jerin abubuwan abinci don lafiyayyen ƙashi. Koyaya, a miligram 422 don 'ya'yan itacen matsakaici, ba za a yi watsi da su ba.

4. Dankali: Wasu bincike sun nuna cewa abinci mai wadataccen abinci mai gina jiki na potassium zai iya magance wasu raguwar shan calcium da ake gani a cikin abincin yamma. Matsakaicin babba yana buƙatar kusan milligrams 4,700 na potassium kowace rana. Matsakaicin spud mai zaki da fata yana da milligrams 542 sannan matsakaicin farin dankalin turawa mai fata yana da miligiram 751.

5. Almond: Man zaitun-kamar kwaya-suna da wadatar kitse masu lafiya da kuma wani ɓangare na abincin da ake amfani da su na Rum, kodayake sabon binciken ya sami dangantaka mai ƙarfi tsakanin ƙasusuwa masu lafiya da kuma abincin da aka wadatar da man zaitun fiye da abincin da aka wadatar da goro. Abincin almond guda ɗaya yana ɗauke da milligrams 80 na calcium, amma kuma yana ɗaukar kusan miligiram 80 na magnesium, wani ɗan wasa mai mahimmanci don ƙaƙƙarfan ƙasusuwa. Matsakaicin babba yana buƙatar kusan milligrams 300 zuwa 400 a rana, a cewar NIH.

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