Ta yaya cin abinci kala-kala zai inganta lafiya

Wadatacce

• Abincin rawaya da lemu don fata
• Koren abinci don karancin jini
• Farin abincin kashi
• Jan abinci don detoxify
• Abincin mai laushi ga zuciya
• Abincin Brown domin hanji

Don inganta lafiyar ku ana ba da shawarar ku ci abinci kala-kala tare da kowane abinci, domin su ne tushen bitamin, ma'adanai da zaren da ke ba da tabbacin aikin jiki da kyau. Launuka a cikin abinci suna wakiltar abubuwan gina jiki daban-daban kuma kowane launi yana kawo fa'idodi kamar hana cututtukan zuciya da jijiyoyin jini, baya ga inganta ƙashi, fata da hanjin ciki.

Don samun abinci mai launuka, aƙalla rabin tasa dole ne ya ƙunshi kayan lambu da 'ya'yan itatuwa, kuma' ya'yan itace dole ne su kasance cikin kayan zaki da na ciye-ciye. Duba ƙasa fa'idodin da kowane launi yake kawowa a jiki.

Abincin rawaya da lemu don fata

Abincin rawaya da lemu suna da wannan launi saboda abubuwa da ake kira carotenoids, waxanda suke da anti-oxidants, kuma suna da yalwar bitamin A, C da E. Wasu misalai na waxannan abinci sune lemu, karas, abarba, masara, kabewa, gwanda, tangerine da dankalin hausa. Waɗannan abinci suna da fa'idodin lafiya kamar:

• Rigakafin cututtukan zuciya da jijiyoyin jini;
• Rigakafin cutar kansa;
• Kare hangen nesa;
• Matsalar rigakafi;
• Kula da lafiyar fata da gashi.

Hakanan kayan lemu suna taimakawa wajen kiyaye tan, saboda suna motsa samar da melanin, launin fata wanda ke ba fata launi. Duba yadda za a tabbatar da tanning na fata har ma ba tare da sunbathing ba.

Koren abinci don karancin jini

Koren abinci suna da wannan launi saboda chlorophyll, kuma suna da anti-oxidant da detoxifying Properties, ban da wadataccen fiber. Wadannan abinci suna da wadataccen sinadarin calcium, phosphorus, magnesium, iron, zinc da kuma bitamin A, C, E da K, kuma manyan wakilansu sune latas, alayyaho, kale, broccoli, ruwan ruwa, koren barkono, kokwamba, koriya, kiwi da avocado. Amfanin wadannan abinci shine:

• Rigakafin da yaƙi da karancin jini;
• Rigakafin osteoporosis;
• Rigakafin cutar kansa;
• Inganta kula da ciwon suga;
• Rage karfin jini;
• Rage yawan cholesterol.

Don inganta shakar ƙarfe a cikin hanji, ya kamata a ci abinci mai wadataccen baƙin ƙarfe tare da tushen bitamin C, kamar abinci mai rawaya. Duba dabaru 3 don wadatar da abinci da baƙin ƙarfe.

Farin abincin kashi

Farin abinci yana dauke da sinadarin polyphenols, calcium, potassium da magnesium, kuma haskensu na haske saboda wani abu ne da ake kira flavin. A cikin wannan rukuni akwai dankalin turawa, albasa, tafarnuwa, naman kaza, farin kabeji, leek, yam, turnip, soursop, ayaba da pear. Waɗannan abinci suna ba da gudummawa ga lafiya ta hanyar:

• Kafawa da kiyaye kasusuwa;
• Rigakafin cututtukan zuciya da jijiyoyin jini;
• Rigakafin cutar kansa;
• Kyakkyawan aiki na tsokoki, gami da zuciya;
• Ofarfafa tsarin rigakafi.

Kodayake ba a ɗan manta da fararen abinci lokacin da ake magana game da abinci mai launuka, ya kamata koyaushe su kasance cikin abinci mai ƙoshin lafiya.

Jan abinci don detoxify

Red abinci suna da wadatar lycopene, antioxidant kuma ke da alhakin jan launi, da anthocyanin, wanda ke taimakawa wajen sarrafa ciwon sukari. Misalan jan abinci sune strawberries, barkono, tumatir, apples, raspberries, cherries da kankana. Amfanin lafiyarsa shine:

• Inganta yanayin jini;
• Rigakafin cutar kansa;
• Kawar da abubuwa masu guba ga jiki;
• Rigakafin gajiya da damuwa;
• Hydration da kulawar jini.

Adadin lycopene yana ƙaruwa tare da ƙaruwar zafin jiki, wanda shine dalilin da ya sa romon tumatir kyakkyawan tushe ne na wannan antioxidant. Koyi game da sauran fa'idodin tumatir.

Abincin mai laushi ga zuciya

Abincin mai laushi yana da wadatar baƙin ƙarfe da bitamin na B, da kuma antioxidants da fiber. Babban abincin wannan rukuni sune açaí, innabi, plum, blackberry, purple dankalin turawa, albasa ja, jan kabeji da eggplant. Amfanin wadannan abinci shine:

• Gudanar da ƙwayar cholesterol;
• Rigakafin cututtukan zuciya da jijiyoyin jini;
• Rigakafin tsufa da wuri.

Resveratrol, antioxidant wanda aka samu a cikin tsaba da fatar inabi, shima yana nan cikin jan giya. Ana samun fa'idodin lafiyar giya lokacin da ake shan ta yau da kullun kuma cikin ƙananan yawa, kimanin gilashi 1 kowace rana. Ara koyo game da fa'idodin lafiyar giya.

Abincin Brown domin hanji

Kayan abincin Brown suna da wadataccen fiber, mai kyau, selenium, zinc da bitamin B. A cikin wannan rukunin akwai wake, gyada, goro, goro, kirfa, hatsi da abinci gaba ɗaya, kamar shinkafar launin ruwan kasa. A cikin jikinmu, waɗannan abincin suna da aikin:

• Tsarin hanji da rigakafin maƙarƙashiya;
• Kula da cholesterol da ciwon sukari;
• Rigakafin cututtukan zuciya da jijiyoyin jini;
• Rigakafin cutar kansa;
• Ofarfafa tsarin rigakafi.

Cikakken abinci, kasancewa mai wadataccen fiber, suna da kyau don daidaita hanyar hanji. Duba dubaru 3 da aka yi a gida don magance makajin hanji.

Abincin gargajiya yana da fa'idar rashin ƙunshe da magungunan kashe ƙwari da abubuwan adana abubuwa, yana sanya su dacewa da cin abinci tare da bawo da kuma yara. Dankakkun kayan lambu da fruitsa fruitsan itace suma suna kula da abubuwan da ke gina jiki kuma sune zaɓuɓɓuka masu amfani don rayuwar yau da kullun, matuƙar basu da abubuwan kiyayewa a cikin abubuwan da suka ƙunsa, waɗanda za'a iya bincika su ta hanyar abubuwan da aka bayyana akan lakabin.

Idan baku son 'ya'yan itace da kayan marmari, duba cikin bidiyon da ke ƙasa abin da za ku yi don gwadawa da fara jin daɗin waɗannan abincin.