Amfanin Lafiyar Mai

Wadatacce

• Bita don

Kun ji sau miliyan: Fat yana da kyau a gare ku. Amma gaskiyar ita ce, kawai wasu fats-kamar a ciki, trans da cikakken kitse-yana shafar lafiyar ku. Wasu nau'ikan fats-monounsaturated da polyunsaturated-na iya haɓaka lafiyar ku a zahiri ta hanyar rage matakin LDL ko "mummunan" cholesterol, yana taimakawa jikin ku sha bitamin har ma da hana wasu matsalolin ido. Tabbas, babu wanda ke cewa a fara murƙushe man zaitun (har ma da mai mai lafiya yana zuwa tare da rabon adadin kuzari), amma ƙara ƙananan allurai zuwa abincinku yana da fa'idodin lafiyarsa. Ga abin da za a tarawa.

Man Zaitun

Shin kayan salatin zai iya ceton rayuwar ku? To, a'a, amma zubar da man zaitun cokali biyu a kan ganyen ku na iya rage haɗarin cututtukan zuciya, a cewar Hukumar Abinci da Magunguna. Fita don ƙarin-budurwa ko nau'ikan budurwa, tunda ba a sarrafa su sosai sabili da haka suna yin ƙarin wayo ga ingantaccen abinci na zuciya. Kuma ba kawai masu binciken zuciya daga Jami'ar Granada da Jami'ar Barcelona sun gano cewa zaitun zaitun na iya taimakawa hana cutar kansar hanji, da wani binciken Mutanen Espanya da aka buga a BMC Cancer yana ba da shawarar cewa man zaitun mai karin budurwa na iya yanke haɗarin wasu kansar nono.

Man Kifi

Wani muhimmin bangaren abinci mai kyau na zuciya shine man kifi, wanda ya ƙunshi fatty acids omega-3 wanda zai iya rage haɗarin cututtukan zuciya, bugun zuciya da bugun zuciya mara kyau. Bincike ya kuma nuna cewa man kifi na iya rage hawan jini kadan shima. Kuma fa'idar man kifi ba ta ƙare a can ba-bincike daban-daban guda biyu sun gano cewa man na iya taimakawa matsalolin ido. Nazarin farko, wanda Ƙungiyar Bincike a cikin hangen nesa da ilimin ido, ya gano cewa ainihin mai kifi daga kifi (kamar yadda a cikin, ba nau'in capsule ba) na iya hana abin da ake kira "macular degeneration na shekaru" - hangen nesa wanda ke daɗa muni da lokaci (yana iya haifar da makanta). Nazarin na biyu, wanda masu bincike a Cibiyar Nazarin Ido ta Schepens ta Harvard, ya nuna cewa man kifin yana kare ciwon bushewar ido inda jiki baya samar da isasshen hawaye. Shawarar su? Ku ci tuna.

Flaxseed Oil

Dangane da binciken da ke gudana, flaxseed na iya taimakawa wajen hana cutar kansa da ke da alaƙa da hormone (nono, prostate, colon) da cututtukan zuciya, inganta matakan sukari na jini, rage yawan zafin walƙiya da ke da alaƙa da haila da ma hana garkuwar jiki da asma idan aka yi amfani da su azaman anti-mai kumburi. Ana buƙatar ƙarin shaidar kimiyya don faɗi tabbas ko flaxseed yana aiki a cikin waɗannan hanyoyi, amma ana ɗaukar shi cikin ƙananan allurai, ba zai cutar da ƙara shi a cikin abincin ku mai lafiya na zuciyar ku ba. Wani shawara: Shan flaxseed a cikin hanyar capsule ko ƙara shi a cikin menu na yau da kullun na iya haifar da koshin lafiya da fata.

Gyada Mai

Walnuts suna raba wasu fa'idodin kiwon lafiya a matsayin man kifi ta hanyar samar wa jiki da kitse na omega-3, a cewar wani sabon bincike daga Jami'ar Yale. To mene ne bambanci? Nazarin da aka buga a cikin Jaridar Amirka ta Abincin Abinci Wannan watan Mayu da ya gabata ya gano cewa gyada yana rage matakan cholesterol yayin da man kifi ke rage triglycerides-wani nau'in mai a cikin jininka. Maganar ƙasa: Dukansu suna taimaka wa zuciya.

Man Canola

Kuna tunanin yin soya don abincin dare? Yi la'akari da yin amfani da man canola, wanda ya fito daga tsaba na shuka canola. A zahiri yana da mafi ƙarancin adadin kitse mai ƙima fiye da sauran man girki na yau da kullun, gami da man sunflower da man masara, da ƙasa da rabi kitsen mai na man zaitun (kada ku damu-har yanzu man zaitun yana da kyau a gare ku). Hakazalika da fa'idodin man kifi, canola na iya hana matsalolin zuciya ta hanyar rage hawan jini da cholesterol, gami da rage kumburi.

Man Sesame

Kamar man canola, man sesame-wanda ake yawan amfani dashi a girke-girke na Asiya-zai iya taimakawa tare da kumburi, cholesterol da cututtukan zuciya. Nazarin 2006 da aka buga a cikin Yale Journal of Biology da Medicine An gano cewa a lokacin da masu fama da cutar hawan jini suka musanya dukkan sauran mai da man sesame, hawan jini da nauyin jikinsu ya ragu bayan kwanaki 45. Kawai tabbatar da ɗaukar shi a cikin ƙananan allurai, tunda kamar sauran mai mai lafiya, man sesame har yanzu yana da kimanin gram 13 na mai da adadin kuzari 120 a kowane tablespoon. Neman tip kyau? Hakanan an cika man sesame tare da antioxidant bitamin E kuma yana iya inganta wasu nau'ikan fushin fata.

Bita don