Abinci Mai Daci 9 Wanda Yayi Maka Kyau

Wadatacce

• 1. Gishiri Mai Zafi
• 2. Kayan marmari na Gishiri
• 3. Dandelion Ganye
• 4. Citrus Bawo
• 5. Cranberries
• 6. Koko
• 7. Kofi
• 8. Koren Shayi
• 9. Red Wine
• Layin .asa

Abinci mai ɗanɗano wani lokaci yakan sami mummunan lalacewa a cikin duniyar girke-girke tunda ƙoshin su mai ƙarfi na iya zama mai sanyawa ga masu cin abinci.

Koyaya, abinci mai ɗaci suna da ƙoshin abinci mai ban sha'awa kuma suna ƙunshe da nau'ikan ƙwayoyi masu tsire-tsire waɗanda ke da mahimman fa'idodi ga lafiya.

Wasu daga cikin waɗannan fa'idodin sun haɗa da ƙananan haɗarin cututtuka da yawa - gami da ciwon daji, cututtukan zuciya da ciwon sukari - da mafi kyaun hanji, lafiyar ido da hanta.

Ga abinci mai daci guda 9 wadanda suke da amfani ga lafiyar ku.

1. Gishiri Mai Zafi

Guna mai zaƙi kore ne, mai ƙwanƙwasa, kankana mai kamanni da ɗanɗano mai tsananin ɗaci.

An ci shi a cikin ƙasashen Asiya, Afirka da Caribbean amma ƙasa da sananne a wasu yankuna.

Guna mai ɗaci tana cike da ƙwayoyin cuta irin su triterpenoids, polyphenols da flavonoids waɗanda aka nuna don rage haɓakar nau'o'in cututtukan daji iri daban-daban a cikin gwajin gwaji da na dabba (,).

Hakanan ana amfani dashi a cikin magani na halitta don taimakawa ƙananan matakan jini a cikin mutane masu ciwon sukari.

Studyaya daga cikin binciken na sati 4 ya gano cewa shan MG 2,000 na busasshen, guna mai ɗaci a kowace rana yana sauƙaƙe saukar da matakan sukarin jini a cikin mutanen da ke fama da ciwon sukari - amma ba kamar maganin sikari na al'ada ba ().

Binciken da ya fi girma ya samo sakamako mai gauraya a cikin mutane kuma ya ƙaddara cewa shaidar ba ta isa ba don ba da shawarar ƙarancin kankana mai daci ga mutanen da ke fama da ciwon sukari ().

Kamar yawancin abinci mai ɗaci, guna mai ɗaci yana da wadata a cikin antioxidants, wanda ke taimakawa hana lalacewar ƙwayoyin salula ta hanyar ƙwayoyin cuta kyauta kuma yana iya rage haɗarin cututtukan zuciya da ciwon sukari (,,).

Takaitawa Guna mai ɗanɗano tana cike da ƙwayoyi masu tushen tsire-tsire waɗanda ke iya taimakawa rigakafin cutar kansa, rage stressarfin ƙwayoyin cuta da ƙananan matakan sukarin jini.

2. Kayan marmari na Gishiri

Iyalin da aka gicciye suna ƙunshe da kayan lambu masu ɗanɗano da yawa da suka haɗa da broccoli, sprouts na Brussels, kabeji, Kale, radishes da arugula.

Wadannan abinci suna dauke da sinadaran da ake kira glucosinolates, wadanda ke basu dandano mai daci kuma suna da alhakin yawancin fa'idodin lafiyarsu ().

Gwajin gwaji da nazarin dabba sun nuna cewa glucosinolates na iya rage saurin girma da yaduwar kwayoyin cutar kansa, amma ba a maimaita waɗannan sakamakon cikin karatun ɗan adam ba (,,).

Yayinda wasu bayanai ke nuna cewa mutanen da suke cin karin kayan marmarin giciye suna da ƙananan haɗarin cutar kansa, ba duk binciken bane yake yarda da (,).

Wasu masu bincike sunyi imanin cewa wannan sabanin na iya faruwa ne saboda bambancin kwayar halitta tsakanin mutane, da kuma bambance-bambancen halitta a cikin matakan glucosinolate saboda yanayin girma na kayan lambu da hanyoyin girki. Ana buƙatar ƙarin bincike (,).

Toari da tasirin da suke da shi na yaƙi da cutar kansa, glucosinolates a cikin kayan marmarin gicciye suna taimaka wa enzymes ɗinka hanta aiwatar da abubuwa masu guba yadda ya kamata, rage tasirinsu mara kyau a jikinka ().

Duk da yake ba a kafa shawarwari a hukumance ba, wasu bincike sun nuna cewa cin a kalla sau biyar na kayan marmarin gicciye a kowane mako yana ba da fa'idodin kiwon lafiya ().

Takaitawa Kayan marmari masu gishiri kamar broccoli da kabeji suna ɗauke da mahaɗan yaƙi da kansa mai ƙarfi kuma zai iya inganta hanta hanta don sarrafa gubobi.

3. Dandelion Ganye

Kuna iya tunanin cewa dandelions tsire-tsire ne na lambu, amma ganyayyaki suna cin abinci kuma suna da ƙoshin lafiya.

Ganyen Dandelion matsakaici ne, koren ganye mai ƙarfi tare da gefuna mara tsari. Ana iya cinsu ɗanye a cikin salati, sauteed azaman gefen abinci ko haɗa su a cikin miya da fasas.

Da yake suna da daci sosai, ana daidaita ganyen dandelion da sauran dandanon kamar tafarnuwa ko lemun tsami.

Kodayake binciken kadan ya wanzu kan takamaiman amfanin lafiyar dandelion ganye, suna da wadataccen bitamin da ma'adanai da yawa, gami da alli, manganese, ƙarfe da bitamin A, C da K (15).

Hakanan sun ƙunshi carotenoids lutein da zeaxanthin, wanda ke kiyaye idanunku daga cututtukan ido da lalacewar macular ().

Abin da ya fi haka, ganyen dandelion babban tushe ne na rigakafin rigakafin inulin da oligofructose, wanda ke inganta ci gaban ƙwayoyin cuta masu ƙoshin lafiya ().

Takaitawa Ganyen Dandelion suna da wadataccen bitamin da kuma ma'adanai, suna dauke da sinadarin carotenoids da ke amfani da lafiyar ido kuma su ne tushen magungunan riga-kafi wadanda ke karfafa ci gaban kwayar cuta ta hanji.

4. Citrus Bawo

Duk da yake nama da ruwan 'ya'yan itace na' ya'yan itacen citta kamar lemon, lemu da inabi suna da ɗanɗano mai ɗanɗano ko na ɗanɗano, kwasfa na waje da farin pith suna da ɗaci sosai.

Hakan na faruwa ne saboda samuwar sinadarin flavonoids, wadanda ke kare ‘ya’yan itacen daga cin kwari amma suna da fa’idodi da yawa a jikin dan adam.

A hakikanin gaskiya, bawon citrus yana dauke da tarin flavonoids fiye da kowane bangare na 'ya'yan itacen ().

Biyu daga cikin mafi yawan citrus flavonoids sune hesperidin da naringin - duka biyun suna da antioxidants masu ƙarfi (19).

Gwajin gwaji da bincike na dabba ya nuna cewa citrus flavonoids na iya taimakawa wajen yaki da cutar kansa ta hanyar rage kumburi, inganta tsaftacewa da rage girma da yaduwar kwayoyin cutar kansa, amma ana bukatar binciken dan adam ().

Idan kanaso ka sanya bawon citta a cikin abincinka, ana iya sa shi a jika kuma a more shi azaman daskarewa, bushe shi kuma a yi amfani da shi a cikin kayan hadawa na dandano ko ma candied a saka shi a kayan zaki.

Takaitawa Bawon Citrus yana da ɗanɗano mai ɗaci saboda yawan narkar da flavonoids. Wadannan antioxidants masu karfi na iya rage kumburi da taimakawa kariya daga cutar kansa.

5. Cranberries

Cranberries shine tart, 'ya'yan itacen jan ja mai ɗaci waɗanda za a iya jin daɗin ɗanye, dafa shi, busasshe ko ruwan' ya'yan itace.

Sun ƙunshi nau'in polyphenol da aka sani da nau'in-A proanthocyanidins, wanda zai iya hana ƙwayoyin cuta jingina zuwa saman, kamar su kayan jikinku.

Wannan na iya zama da amfani ga rage lalacewar haƙori na ƙwayoyin cuta, yana rage haɗarin ka H. pylori cututtuka a ciki har ma da hanawa E. coli cututtuka a cikin hanji da sashin fitsari (,,,).

Duk da yake yawancin waɗannan karatun an gudanar da su a cikin tubes na gwaji ko dabbobi, sakamako daga binciken ɗan adam yana da tabbaci.

Wani bincike na kwana 90 ya gano cewa shan kusan kofi biyu (500 ml) na ruwan 'ya'yan itace a kowace rana ya taimaka wajen kawar da shi H. pylori cututtukan ciki sau uku sun fi tasiri fiye da placebo ().

Sauran nazarin sun nuna cewa yawan kwayar cranberry na yau da kullun da ke dauke da akalla MG 36 na proanthocyanidins na iya rage tasirin kamuwa da cutar yoyon fitsari (UTIs), musamman ma mata (,,,).

Baya ga abubuwan da suke da shi na kwayar cuta, cranberries suna da wadataccen arziki a cikin antioxidants. A zahiri, suna ƙunshe da mafi girma daga cikin 24 daga cikin 'ya'yan itacen da aka fi ci ().

Wannan na iya bayyana dalilin da yasa aka alakanta shan ruwan 'ya'yan itace na yau da kullun da ingantacciyar lafiyar zuciya, gami da rage kumburi, sukarin jini, hawan jini da matakan triglyceride ().

Takaitawa Cranberries suna da wadataccen polyphenols da antioxidants wanda ke taimakawa hana nau'ikan cututtukan ƙwayoyin cuta kuma yana iya inganta lafiyar zuciya.

6. Koko

Ana yin foda koko daga wake na tsiron cacao kuma yana ɗanɗana ɗacin rai lokacin da ba a sa shi ba.

Sau da yawa ana amfani da shi a cikin kayan zaki daban-daban, ana kuma haɗa shi da koko, koko mai liqueur, vanilla da sukari don yin cakulan.

Bincike ya gano cewa mutanen da suke cin cakulan a kalla sau biyar a kowane mako suna da kasada 56% na barazanar kamuwa da ciwon zuciya, idan aka kwatanta da wadanda ba sa cin cakulan kwata-kwata ().

Wannan yana yiwuwa ne saboda polyphenols da antioxidants da ake samu a koko, wanda zai iya fadada jijiyoyin jini da rage kumburi, yana kare zuciyar ka ().

Cocoa ma kyakkyawan tushe ne na ma'adanai da yawa, gami da jan ƙarfe, manganese, magnesium da baƙin ƙarfe (33).

Fulawar koko da ba a yi dadi ba, cacao nibs da karin cakulan mai duhu suna dauke da mafi yawan antioxidants da mafi yawan sukari. Sabili da haka, suna yin ƙarin ƙari mai kyau ga abincinku ().

Takaitawa Koko yana da arziki a cikin polyphenols, antioxidants da kuma gano ma'adanai, kuma yawan amfani a kai a kai na iya kariya daga cututtukan zuciya.

7. Kofi

Kofi shine ɗayan abubuwan sha da aka fi amfani da su a duniya kuma shine tushen tushen antioxidants a cikin abincin Amurka ().

Kamar yawancin abinci mai ɗaci, kofi yana cike da polyphenols wanda ke ba wa giyar dandano na musamman.

Ofayan polyphenols mafi yawa a cikin kofi shine chlorogenic acid, mai ƙarfin antioxidant mai yuwuwa da alhakin yawancin fa'idodin lafiyar kofi, gami da rage lalacewar kumburi da ƙananan haɗarin cututtukan zuciya da ciwon sukari (,,).

Nazarin ya nuna cewa shan kofuna 3-4 na kofi a kowace rana na iya rage haɗarin mutuwa, cutar kansa da cututtukan zuciya da 17%, 15% da 18% bi da bi, idan aka kwatanta da shan kofi kwata-kwata ().

Wani bincike na daban ya gano cewa kowane kofi na shan kofi a kowace rana yana rage haɗarin kamuwa da ciwon sukari na 2 da kashi 7% ().

Wasu bincike kuma sun nuna cewa kofi mai kafeyin na iya taimakawa hana cututtukan jijiyoyin jiki, gami da cutar Alzheimer da cutar Parkinson, amma ana buƙatar ƙarin bincike don fahimtar dalilin da ya sa,,).

Takaitawa Kofi shine tushen tushen antioxidants da polyphenols. Shan kofuna 3-4 a kowace rana na iya rage haɗarin mutuwa, cututtukan zuciya, ciwon sukari da cututtukan jijiyoyin jiki.

8. Koren Shayi

Green shayi wani shahararren abin sha ne wanda ake cinyewa a duniya.

Yana da dandano mai ɗaci na ɗabi'a saboda catechin da polyphenol da ke ciki.

Mafi sanannen sanannen waɗannan katunan ana kiransa epigallocatechin gallate, ko EGCG.

Nazarin gwaji da na dabba ya nuna cewa EGCG na iya jinkirin ci gaban ƙwayoyin kansa, amma ba a sani ba ko yana da irin wannan tasirin a cikin mutane (,).

Duk da yake wasu bincike suna nuna cewa masu shan koren shayi na yau da kullun suna da ƙananan haɗarin kamuwa da wasu cututtukan kansa, ba duk binciken bane ya nuna fa'ida ().

Green tea shima ya kunshi polyphenols da yawa wadanda suke aiki azaman antioxidants da anti-inflammatory. Tare, waɗannan mahaɗan suna rage lalacewa daga ƙwayoyin cuta kyauta da rage ƙonewa, wanda na iya rage haɗarin cututtukan zuciya (,,).

A zahiri, shan kofi ɗaya na koren shayi a kullum yana da alaƙa da kusan 20% ƙananan haɗarin ciwon zuciya ().

Zaɓi koren shayi a kan baƙar fata ko fari iri don matsakaicin adadin antioxidants (, 50).

Takaitawa Green shayi yana dauke da katako da polyphenols wadanda ke ba da fa'idodi da dama ga lafiya, gami da kariyar kansar da kuma kasadar kamuwa da cututtukan zuciya.

9. Red Wine

Jan giya ya ƙunshi manyan nau'ikan polyphenols biyu - proanthocyanidins da tannins - waɗanda ke ba giya ruwanta mai zurfi da ɗanɗano mai daɗi.

Haɗin giya da waɗannan polyphenols na iya rage haɗarin kamuwa da cututtukan zuciya ta hanyar rage ƙwayar cholesterol, rage ƙin jini da faɗaɗa hanyoyin jini ().

Wani sabon bincike kuma ya nuna cewa jan giya na iya zama mai kyau ga hanjin ka.

Wani karamin binciken ya gano cewa shan gilasai biyu na jan giya kowace rana tsawon wata daya ya kara yawan kwayoyin hanji masu kyau ().

Menene ƙari, waɗannan canje-canje a cikin ƙwayoyin hanji suna da alaƙa kai tsaye tare da ƙananan matakan cholesterol da rage ƙonewa.

Sauran fa'idojin shan jan giya sun hada da tsawon rai da kasadar kamuwa da ciwon suga da sanyin kashi ().

Ka tuna cewa shan barasa fiye da kima na iya haifar da lalacewar hanta da sauran matsalolin lafiya, don haka tsakaitawa na da mahimmanci.

Takaitawa Jan giya ya ƙunshi polyphenols waɗanda aka danganta su da ingantacciyar zuciya da hanji. Shan jan giya na iya kara tsawon rai da rage kasadar kamuwa da ciwon sukari da sanyin kashi.

Layin .asa

Abincin mai ɗanɗano kowannensu yana da nasa fa'idodi na musamman na kiwon lafiya, gami da kariya daga cutar kansa, cututtukan zuciya da ciwon sukari, da rage kumburi da damuwa mai kumburi.

Yawancin waɗannan fa'idodin sun fito ne daga yawancin polyphenols, waɗanda suke aiki azaman antioxidants, anti-inflammatories har ma da maganin rigakafi.

Tunda akwai nau'ikan abinci masu ɗaci da yawa da za a zaɓa daga, yana da sauƙi a haɗa aƙalla wasu daga cikinsu a cikin abincinku don cin ribar lafiyar jiki da yawa.