Wake da Lafiyayyen Wake da kuma umesarya 7 da zaka Iya ci

Wadatacce

• 1. Chickpeas
• 2. Lentures
• 3. Peas
• 4. Wake na Koda
• 5. Bakin wake
• 6. Waken soya
• 7. Warin Pinto
• 8. Wake Navy
• 9. Gyada
• Layin .asa

Wake da ƙamshiya 'ya'yan itace ko tsaba na dangin tsire-tsire da ake kira Fabaceae. Ana yawan cin su a duk duniya kuma sune tushen tushen fiber da bitamin B.

Hakanan sune babban maye gurbin nama a matsayin tushen furotin mai cin ganyayyaki.

Wake da qamshi suna da fa'idodi da dama a cikin lafiya, gami da rage yawan cholesterol, rage matakan suga da ke cikin jini da kuma kara kwayar cuta ta hanji.

Ga tara daga cikin lafiyayyun wake da qwayoyin hatsi da zaku iya ci, kuma me yasa suke muku kyau.

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

1. Chickpeas

Hakanan an san shi da wake na garbanzo, kaji shine babban tushen fiber da furotin.

Yawancin binciken kimiyya sun nuna cewa wake da wake kamar su kaji na iya taimakawa rage nauyi, abubuwan haɗari ga cututtukan zuciya da kuma yiwuwar haɗarin cutar kansa, musamman idan sun maye gurbin jan nama a cikin abincin (,,,,).

Kofi ɗaya (gram 164) na dafaffun kaji ya ƙunshi kusan (6):

• Calories: 269
• Furotin: 14.5 gram
• Fiber: 12.5 gram
• Folate (bitamin B9): 71% na RDI
• Harshen Manganese: 84% na RDI
• Copper: 29% na RDI
• Ironarfe: 26% na RDI

Chickpeas suna da fa'ida musamman wajen rage sukarin jini da kuma kara karfin insulin idan aka kwatanta shi da sauran abinci mai yawan gaske ().

A cikin binciken mata 19, wadanda suka ci abincin da ke dauke da oza 1.7 (gram 50) na kaji na da matukar karancin sukarin jini da na insulin fiye da wadanda suka ci abinci daidai adadin farin burodi ko wasu abinci mai dauke da alkama ().

Hakazalika, wani binciken da aka yi game da mutane 45 ya nuna cewa cin oza 26 (gram 728) na kaza a kowane mako tsawon makonni 12 ya rage matakan insulin sosai.

Cin cin kajin na iya inganta matakan cholesterol na jini.

Yawancin karatu sun nuna cewa kaji na iya rage duka cholesterol da kuma "mummunan" ƙananan-ƙananan-lipoprotein (LDL) cholesterol, waɗanda haɗari ne na cututtukan zuciya (,).

Gutanka da ƙwayoyin cuta masu amfani a ciki suna taka muhimmiyar rawa a fannoni da yawa na lafiyar ka, don haka cin abincin da ke ɗauke da zaren da ke cikin hanji na da fa'ida sosai.

Yawancin bincike sun nuna cewa abincin da ke ƙunshe da kaza na iya taimakawa wajen inganta aikin hanji da rage yawan ƙwayoyin cuta marasa kyau a cikin hanji (,).

Nemo zaɓi na kajin kan layi.

TakaitawaChickpeas babban tushe ne na zare da kitse, kuma suma suna da ƙananan kalori. Zasu iya taimakawa rage sukarin jini, rage cholesterol na jini da inganta lafiyar hanji.

2. Lentures

Lentils babban tushe ne na furotin na ganyayyaki kuma yana iya zama babban ƙari zuwa miya da stews. Hakanan suna iya samun fa'idodin kiwon lafiya da yawa (14).

Kofi ɗaya (gram 198) na dafaffun daɗaɗa ya ƙunshi kusan (15):

• Calories: 230
• Furotin: Goma 17.9
• Fiber: Goma 15.6
• Folate (bitamin B9): 90% na RDI
• Harshen Manganese: 49% na RDI
• Copper: 29% na RDI
• Thiamine (bitamin B1): 22% na RDI

Kama da kaji, lentil na iya taimakawa rage sukarin jini idan aka kwatanta da sauran abinci.

A wani bincike da aka gudanar kan maza 24, wadanda aka ba su taliya da miyar tumatir dauke da kayan lambu sun ci kasa sosai yayin cin abincin kuma suna da karancin sukarin jini fiye da wadanda suke cin abinci iri daya ba tare da lentil ba ().

Wani binciken da aka yi a kan mutane sama da 3,000 ya gano cewa wadanda suka fi shan leda da sauran nau’oin leda suna da mafi karancin ciwon suga ().

Wadannan fa'idodin na iya kasancewa ne sakamakon tasirin da lentil yayi a cikin hanji.

Wasu nazarin sun nuna cewa lentil na amfanar da lafiyar hanji ta hanyar inganta aikin hanji da kuma rage saurin abin da ciki ya zubar, wanda zai iya taimakawa tare da narkewar abinci da kuma hana ɓarkewar jini a cikin jini (,).

A ƙarshe, tsiron lentil na iya taimakawa lafiyar zuciya ta rage “mummunan” LDL cholesterol da ƙara “kyakkyawa” HDL cholesterol ().

Sayi lentil akan layi.

TakaitawaLentils babbar hanya ce ta furotin na ganyayyaki kuma yana iya rage matakan sukarin jini idan aka kwatanta da wasu abinci da ke cike da carbohydrates.

3. Peas

Peas ma nau'ikan legume ne, kuma akwai nau'ikan nau'ikan daban-daban.

Kofi ɗaya (gram 160) na ɗanyen waken ya ƙunshi kusan (21):

• Calories: 125
• Furotin: 8.2 gram
• Fiber: 8.8 gram
• Folate (bitamin B9): 24% na RDI
• Harshen Manganese: 22% na RDI
• Vitamin K: 48% na RDI
• Thiamine (bitamin B1): 30% na RDI

Kamar sauran kayan lambu, wake shine babban tushen fiber da furotin. Yawancin bincike sun nuna zaren fis da furotin, waɗanda za a iya amfani da su azaman kari, don samun fa'idodin kiwon lafiya da yawa.

Studyaya daga cikin binciken da aka yi game da mutane 23 da suka yi kiba kuma suna da babban ƙwayar cholesterol ya gano cewa cin oza 1.8 (gram 50) na ƙwarƙwar wake a kowace rana tsawon kwanaki 28 ya rage ƙarfin insulin da ƙoshin ciki, in aka kwatanta da garin alkama ().

Fulawa da fis da pea sun nuna irin wannan fa'idar a wasu karatun ta hanyar rage ƙaruwar insulin da sukarin jini bayan cin abinci, rage triglycerides na jini da ƙara jin cikewar (,,).

Saboda fiber yana ciyar da lafiyayyun kwayoyin cuta a cikin hanjinku, zaren fiya na iya inganta lafiyar hanji. Studyaya daga cikin binciken ya nuna cewa zai iya ƙara yawan kujeru a cikin tsofaffi da kuma rage amfani da kayan shafawa ().

Hakanan yana iya taimakawa ci gaban ƙwayoyin cuta masu ƙoshin lafiya a cikin hanji, kamar Lactobacilli kuma Bifidobacteria. Wadannan kwayoyin suna samar da mai mai gajeren sarkar mai, wanda yake taimakawa inganta lafiyar hanji ().

Siyayya don peas anan.

TakaitawaPeas babban tushe ne na zare da furotin, wanda na iya taimakawa rage sukarin jini da juriya na insulin. Fiber na fis da furotin suna tallafawa ƙoshin lafiya, haka kuma.

4. Wake na Koda

Wake wake yana daya daga cikin wake da aka fi amfani da shi, kuma galibi ana cin sa da shinkafa. Suna da fa'idodin kiwon lafiya da yawa.

Kofi daya (gram 256) na dafaffen wake koda ya ƙunshi kusan (28):

• Calories: 215
• Furotin: 13.4 gram
• Fiber: 13.6 gram
• Folate (bitamin B9): 23% na RDI
• Harshen Manganese: 22% na RDI
• Thiamine (bitamin B1): 20% na RDI
• Copper: 17% na RDI
• Ironarfe: 17% na RDI

Abincin da ke cike da zare, kamar su wake na wake, na iya taimakawa rage jinkirin shayar sukari a cikin jini don haka ya rage matakan sikarin cikin jini.

Wani bincike da aka gudanar kan mutane 17 da ke dauke da cutar sikari ta 2 ya gano cewa cin wake wake da shinkafa yana rage karuwar sikari sosai bayan cin abinci, idan aka kwatanta da shinkafa ita kadai ().

Tare da yawan sikarin jini, karin nauyi shi ma wani abu ne mai hadarin kamuwa da ciwon suga da ciwon sikila, amma wake a koda yana da damar rage wadannan matsalolin.

Wani bincike ya nuna cewa cirewa daga farin wake na wake na iya taimakawa rage nauyin jiki da kitse ().

Maza da mata masu kiba talatin waɗanda suka ɗauki kari na tsawon kwanaki 30 sun rasa matsakaicin nauyin fam 5.5 (Kilogiram 2.5) mafi ƙarancin nauyi da kewayar kugu fiye da waɗanda suka ɗauki placebo.

Sayi wake wake akan layi.

TakaitawaWake wake yana dauke da fiber mai yawa kuma yana iya taimakawa rage hauhawar sukarin jini da ke faruwa bayan cin abinci.

5. Bakin wake

Kamar sauran wake, baƙin wake shine babban tushen fiber, furotin da ɗanɗano. Su ne abinci mai mahimmanci a Tsakiya da Kudancin Amurka.

Kofi ɗaya (gram 172) na dafaffen ɗan wake ya ƙunshi kusan (31):

• Calories: 227
• Furotin: 15.2 gram
• Fiber: 15 gram
• Folate (bitamin B9): 64% na RDI
• Harshen Manganese: 38% na RDI
• Magnesium: 30% na RDI
• Thiamine (bitamin B1): 28% na RDI
• Ironarfe: 20% na RDI

Baƙƙarfan wake na iya taimakawa rage ƙarar cikin sukarin jini wanda ke faruwa bayan cin abinci, wanda zai iya taimaka rage haɗarin ciwon sukari da ƙimar kiba ().

Wannan sakamako mai fa'ida shine saboda wake baƙar fata yana da ƙimar glycemic ƙasa idan aka kwatanta da sauran abinci mai yawan carbohydrate. Wannan yana nufin suna haifar da ƙaramar hawan jini bayan cin abinci.

Wasu bincike sun nuna cewa idan mutane suka ci baƙar wake tare da shinkafa, wake na iya rage wannan ƙaruwar na sukarin jini idan aka kwatanta da lokacin da mutane ke cin shinkafar ita kaɗai. Baƙin wake shima yana haifar da ƙarancin sukarin jini fiye da burodi (,).

Siyayya don baƙin wake akan layi.

TakaitawaBaƙin wake yana da tasiri wajen rage hauhawar sukarin jini bayan cin abinci idan aka kwatanta da sauran abinci mai ɗimbin yawa, kamar su shinkafa da burodi.

6. Waken soya

Ana cin waken soya a Asiya ta nau'ikan nau'ikan daban-daban, gami da tofu. Suna da fa'idodi daban-daban na kiwon lafiya.

Kofi ɗaya (gram 172) na waken soya ya dau kusan (34):

• Calories: 298
• Furotin: 28.6 gram
• Fiber: Goma 10.3
• Harshen Manganese: 71% na RDI
• Ironarfe: 49% na RDI
• Phosphorus: 42% na RDI
• Vitamin K: 41% na RDI
• Riboflavin (bitamin B2): 29% na RDI
• Folate (bitamin B9): 23% na RDI

Baya ga waɗannan abubuwan gina jiki, waken soya yana ɗauke da ƙwayoyin antioxidant masu yawa waɗanda ake kira isoflavones, waɗanda ke da alhakin yawancin fa'idodin lafiyarsu.

Akwai shaidu da yawa da ke nuna cewa shan waken soya da isoflavones yana da alaƙa da rage haɗarin cutar kansa.

Koyaya, yawancin waɗannan karatun na kulawa ne, ma'ana ba a sarrafa abincin mahalarta ba, don haka akwai wasu dalilai da zasu shafi haɗarin cutar kansa.

Wani babban binciken da ya hada sakamakon wasu binciken guda 21 ya gano cewa cin waken soya mai yawa yana da alaƙa da kasada 15% na rashin ciki da sauran cututtukan ciki. Waken suya ya bayyana yana da tasiri musamman a cikin mata ().

Wani binciken ya gano irin wannan sakamakon waken soya a kansar nono. Koyaya, wannan tasirin yayi karami sosai kuma sakamakon bai bayyana ba).

Yawancin waɗannan fa'idodin na iya zama saboda gaskiyar cewa waken soya isoflavones sune phytoestrogens. Wannan yana nufin cewa zasu iya kwaikwayon tasirin kwayar halittar estrogen a jiki, wanda yake saurin raguwa yayin al'ada.

Wani babban bincike da aka gudanar game da mata 403 da suka wuce maza da mata sun gano cewa shan waken isoflavones na tsawon shekaru biyu, ban da sinadarin calcium da bitamin D, ya rage raunin kashin da ke faruwa yayin al’ada ().

Hakanan furotin da waken soya phytoestrogens na iya taimakawa rage abubuwa masu haɗari ga cututtukan zuciya, haɗe da hawan jini da cholesterol na jini (,).

Anan ga waken waken soya don gwadawa.

TakaitawaWaken suya da antioxidants da suka ƙunsa na iya taimakawa rage haɗarin wasu cututtukan kansa, rage abubuwan haɗarin kamuwa da cututtukan zuciya da rage asarar kashi ƙanƙan da jini.

7. Warin Pinto

Gwanon Pinto ya zama ruwan dare a Mexico. Sau da yawa ana cin su a matsayin cikakkun wake, ko kuma an nika su kuma an soya su.

Kofi ɗaya (gram 171) na dafaffen wake ya ƙunshi kusan (40):

• Calories: 245
• Furotin: Giram 15.4
• Fiber: Giram 15.4
• Folate (bitamin B9): 74% na RDI
• Harshen Manganese: 39% na RDI
• Copper: 29% na RDI
• Thiamine (bitamin B1): 22% na RDI

Wake wake na iya taimakawa wajen rage cholesterol na jini.

Nazarin da aka yi a kan mutane 16 ya gano cewa cin 1/2 kofin finto wake a kowace rana tsawon makonni takwas ya ragu sosai da duka cholesterol da “mummunan” LDL cholesterol a cikin jini ().

Wani binciken ya nuna cewa wake wake na iya rage LDL cholesterol tare da kara samar da sinadarin propionate, wani gajeren sarkar mai da ke dauke da kwayoyin cuta. Propionate yana da kyau ga lafiyar hanji ().

Kamar sauran wake, wake na wake shima yana iya rage hauhawar jini wanda yake faruwa bayan cin abinci ().

Sayi pinto wake anan.

TakaitawaGwanin wake na iya taimakawa rage cholesterol na jini, sukarin jini da kiyaye lafiyar hanji. Ana iya cin su gaba ɗaya ko kuma a markada su.

8. Wake Navy

Wake na ruwa, wanda kuma aka fi sani da wake, shine babban tushen fiber, bitamin B da kuma ma'adanai.

Kofi ɗaya (gram 182) na dafaffen wake navy ya ƙunshi kusan (43):

• Calories: 255
• Furotin: Goma 15.0
• Fiber: Goma 19.1
• Folate (bitamin B9): 64% na RDI
• Harshen Manganese: 48% na RDI
• Thiamine (bitamin B1): 29% na RDI
• Magnesium: 24% na RDI
• Ironarfe: 24% na RDI

Wake na ruwa yana bayyana don taimakawa rage alamun bayyanar cututtuka na rayuwa, mai yiwuwa saboda yawan abun ciki na fiber.

Wani bincike mai kayatarwa na yara 38 wadanda suke da cutar cholesterol na jini ya gano cewa wadanda suka ci muffin ko santsi mai dauke da giram 17.5 na garin wake a kowacce rana tsawon makonni hudu suna da matakan lafiya na HDL cholesterol mai kyau ().

An samo irin wannan tasirin a cikin manya.

Wani bincike da aka gudanar a cikin manya da masu kiba sun gano cewa cin kofuna 5 (gram 910) na wake da kuma sauran legumes a kowane mako yana da tasiri a matsayin nasiha game da abinci don rage kewayen kugu, suga jini da hawan jini ().

Sauran ƙananan karatuttukan sun sami irin wannan tasirin mai amfani ().

Siyayya don wake na ruwa akan layi.

TakaitawaWake na ruwa yana dauke da zare mai yawa kuma yana iya taimakawa rage halayen haɗari don ciwo na rayuwa. Hakanan suna ƙunshe da muhimman abubuwan gina jiki.

9. Gyada

Abin sha’awa, gyada ita ce ‘ya’yan itaciya, wacce ke banbanta ta da sauran nau’ikan goro.

Gyada ita ce kyakkyawar hanyar samar da mai, mai yawan polyunsaturated, furotin da bitamin na B.

Halfayan rabin kofi (gram 73) na gyaɗa ya ƙunshi kamar (47):

• Calories: 427
• Furotin: 17.3 gram
• Fiber: 5.9 gram
• Kitsen mai: 5 gram
• Harshen Manganese: 76% na RDI
• Niacin: 50% na RDI
• Magnesium: 32% na RDI
• Folate (bitamin B9): 27% na RDI
• Vitamin E: 25% na RDI
• Thiamine (bitamin B1): 22% na RDI

Saboda yawan kayan mai na kitse, gyada na iya samun fa'idodi ga lafiya idan suka maye gurbin wasu abubuwan abincin.

Fewan manyan karatun boko sun gano cewa cin gyada tana da alaƙa da haɗarin mutuwa daga dalilai daban-daban, da suka haɗa da cututtukan zuciya, shanyewar jiki, kansa da ciwon sukari ().

Abin sha'awa, man gyada ba da alama yana da fa'idodi iri ɗaya ().

Koyaya, waɗannan karatun na kallo ne kawai, wanda ke nufin ba za su iya tabbatar da cin gyada a zahiri yana haifar da raguwar waɗannan haɗarin ba.

Sauran karatuttukan sun yi nazarin tasirin cin gyada akan cholesterol na jini (,,).

Wani bincike da aka gudanar game da matan da suke da cutar hawan jini ya gano cewa wadanda suka ci gyada a matsayin wani bangare na abincin mai mai mai yawa na tsawon watanni shida suna da mafi karancin cholesterol da kuma rage “mummunar” LDL cholesterol fiye da wadanda ke kan abinci maras nauyi ().

Koyaya, idan kuna da damuwa da gishiri, kuyi nufin kirki mara gishiri akan nau'in salted.

Nemo gyada akan layi.

Takaitawa Gyada kai da gaske ɗan ɗanɗano ne. Sun ƙunshi kitsen lafiyayyun ƙwayoyi masu ƙarancin gaske kuma suna iya zama da amfani ga lafiyar zuciya.

Layin .asa

Wake da kuma legaƙƙen umesaumesan legaumesan lega arean area somean abinci ne da ke ƙasa.

Kyakkyawan tushe ne na fiber na abinci, furotin, bitamin B da sauran muhimman bitamin da ma'adanai.

Akwai kyakkyawar shaida cewa zasu iya taimakawa rage sukarin jini, inganta matakan cholesterol da taimakawa kiyaye hanji mai lafiya.

Ba wai kawai hakan ba, amma cin wake da wake da yawa a matsayin tushen furotin maimakon nama shima abune mai kyau ga muhalli.

Themara su a cikin miya, stews da salads, ko kawai ci su da kansu don abinci mai gina jiki mai gina jiki.