Kayan lambu 10 na Lafiya mafi Wintera Wintera

Wadatacce

• 1. Kale
• 2. Brussels tsiro
• 3. Karas
• 4. Chard na Switzerland
• 5. Yankewar pars
• 6. Collard Ganye
• 7. Rutabagas
• 8. Jan Kabeji
• 9. Radish
• 10. Faski
• Layin .asa

Cin abinci a cikin yanayi iska ce a lokacin bazara da bazara, amma zai iya tabbatar da zama mai ƙalubale idan yanayin sanyi ya shiga.

Koyaya, wasu kayan lambu na iya tsira daga sanyi, koda a ƙarƙashin bargon dusar ƙanƙara. Waɗannan an san su da kayan lambu na hunturu, saboda ƙwarewarsu ta tsayayya da sanyi, mummunan yanayi.

Wadannan nau'ikan nau'ikan-sanyi suna iya jure yanayin sanyi saboda yawan sukarin da suke dauke dashi (1).

Sikarin da ake samu a cikin ruwan kayan lambu na hunturu na sanya su daskarewa a wani wuri mara kyau, wanda ke basu damar rayuwa cikin yanayin sanyi.

Bugu da ƙari, wannan aikin yana haifar da kayan lambu mai sanyi mai daɗin ɗanɗano a cikin watanni masu sanyaya, yana mai sanya hunturu mafi kyawun lokacin girbi (2).

Wannan labarin yana duban 10 na lafiyayyen kayan lambu na hunturu kuma me yasa yakamata ku saka su cikin abincinku.

Ray Kachatorian / Getty Images

1. Kale

Wannan koren ganye ba kawai ɗayan lafiyayyun kayan lambu ba ne, amma kuma yana faruwa a cikin yanayi mai sanyaya.

Memba ne na dangin kayan lambu mai gicciye, wanda ya hada da shuke-shuke masu jurewar sanyi kamar tsiron Brussels, kabeji da turnips.

Kodayake ana iya girbe Kale a kowace shekara, amma ya fi son yanayin sanyi kuma har ma zai iya jure yanayin dusar ƙanƙara (3).

Kale kuma yana da ban sha'awa mai ban sha'awa da kore. Yana cike da bitamin, ma'adanai, fiber, antioxidants da mahaɗan shuke-shuke masu ƙarfi.

A zahiri, kofi ɗaya kawai (gram 67) na Kale ya ƙunshi shan shawarar yau da kullun don bitamin A, C da K. Hakanan yana da wadataccen bitamin na B, alli, jan ƙarfe, manganese, potassium da magnesium (4).

Bugu da ƙari, ana ɗaukar kale tare da antioxidants na flavonoid kamar quercetin da kaempferol waɗanda ke da tasiri mai tasirin kumburi.

Wasu nazarin suna ba da shawarar cewa cin abinci mai cike da flavonoids na iya taimakawa rage haɗarin wasu cututtukan kansa kamar huhu da cutar sankarar hanji (,, 7).

Takaitawa Kale mai sanyi ne,
ganye koren kayan lambu wanda yake dauke da yawan bitamin, ma'adanai
da antioxidants.

2. Brussels tsiro

Kamar sauran kale, tsiron Brussels memba ne na dangin kayan lambu mai ƙoshin abinci mai gina jiki.

Miniananan, shugabannin kamannin kabeji na tsiron tsiro a Brussels suna haɓaka yayin watannin yanayin sanyi. Zasu iya riƙewa a cikin yanayin daskarewa, suna sanya su dole don girke-girke na lokacin hunturu.

Kodayake karami, tsiron Brussels ya ƙunshi adadin abubuwan gina jiki mai ban sha'awa.

Kyakkyawan tushen bitamin K. Kofi ɗaya (gram 156) na dafaffen Brussels ya ƙunshi 137% na yawan cin abincinku na yau da kullun (8).

Vitamin K yana da mahimmanci ga ƙashi da lafiyar zuciya kuma yana da mahimmanci ga aikin kwakwalwa (9,).

Hakanan tsiron Brussels shine babban tushen bitamin A, B da C da kuma ma'adanai manganese da potassium.

Bugu da ƙari, Brussels sprouts suna da yawa a cikin fiber da alpha-lipoic acid, waɗanda duka an tabbatar da su don taimakawa ci gaba da matakan sukarin jini (11,).

Fiber yana rage saurin narkewar abinci a jiki, wanda ke haifar da sakin gulukos a hankali cikin jini. Wannan yana nufin cewa akwai ƙananan kaɗa a cikin sukarin jini bayan cin abinci mai wadataccen fiber ().

Alpha-lipoic acid antioxidant ne wanda zai iya rage yawan sikarin da ke cikin jini kuma ya kara wa jiki haske ga insulin ().

Insulin shine hormone da ake buƙata don ƙwayoyin su shanye sukarin jini. Yana kiyaye matakan sukarin jini daga zama mai yawa ko kadan.

Hakanan an nuna alamun Alpha-lipoic don rage alamun cututtukan neuropathy na ciwon sukari, wani nau'in ciwo mai raɗaɗi wanda ke shafar mutane da yawa da ciwon sukari ().

Takaitawa Brussels sprouts suna cike da kayan abinci kuma suna
musamman masu wadatar bitamin K. Suna da yawa cikin alpha-lipoic acid, an
antioxidant wanda zai iya amfani da mutane da ciwon sukari.

3. Karas

Za'a iya girbe wannan sanannen tushen kayan lambun a cikin watannin bazara amma ya kai ƙarancin zaƙi a cikin kaka da hunturu.

Yanayin chilly yana haifar da karas ya maida sitiyakin da aka adana zuwa sugars don hana ruwa a cikin ƙwayoyin su daskarewa.

Wannan yana sa karas yaji ɗanɗano mai daɗi a lokacin sanyi. A zahiri, karas ɗin da aka girbe bayan sanyi ana kiransa “karas ɗin alawa.”

Wannan ɗanyen kayan lambu kuma yana zama mai ƙoshin gaske. Karas kyakkyawan tushe ne na beta-carotene, wanda za'a iya canza shi zuwa bitamin A cikin jiki. Babban babban karas (gram 72) ya ƙunshi 241% na yawan shawarar bitamin A (16).

Vitamin A yana da mahimmanci ga lafiyar ido sannan kuma yana da mahimmanci ga aikin garkuwar jiki da girma da ci gaba.

Mene ne ƙari, ana ɗora karas da carotenoid antioxidants. Wadannan launukan tsire-tsire masu karfi suna ba karas launi mai haske kuma yana iya taimakawa rage haɗarin cututtuka na kullum.

Wasu nazarin suna ba da shawarar cewa cin abinci mai yawa a cikin carotenoids na iya taimaka musamman rage haɗarin wasu cututtukan kansa, gami da prostate da kansar mama (, 18).

Takaitawa Karas na bunkasa a lokacin sanyi. Suna cushe
tare da bitamin A da kuma antioxidants masu ƙarfi waɗanda zasu iya taimakawa kariya daga wasu
cututtuka kamar su prostate da kansar mama.

4. Chard na Switzerland

Ba wai kawai yanayin chard na Switzerland yana iya jure yanayin sanyi ba, amma kuma yana da ƙarancin adadin kuzari da kuma yawan abubuwan gina jiki.

A gaskiya ma, kofi ɗaya (gram 36) yana ba da adadin kuzari 7 kawai, amma duk da haka ya ƙunshi kusan rabin adadin shawarar bitamin A kullum kuma yana cika cin abinci na bitamin K.

Hakanan kyakkyawan tushe ne na bitamin C, magnesium da manganese (19).

Kari akan haka, ganyen koren duhu da kalar launuka masu haske na chard na Switzerland an cika su da launukan tsire-tsire masu amfani da ake kira betalains.

Betalains an nuna su rage kumburi a cikin jiki da rage sakawan abu mai guba na LDL cholesterol, daya daga cikin manyan abubuwan da ke haifar da cututtukan zuciya (,).

Ana amfani da wannan kore a cikin abincin Bahar Rum, wanda aka alakanta shi da fa'idodin kiwon lafiya da yawa, gami da rage cututtukan zuciya (22).

Takaitawa Chard na Switzerland yana da ƙarancin adadin kuzari amma an cika shi
bitamin da kuma ma'adanai. Ya kuma ƙunshi antioxidants wanda zai iya taimakawa rage
haɗarin cututtukan zuciya.

5. Yankewar pars

Kama da kamanni da karas, parsnips wasu nau'in kayan lambu ne masu tushe tare da tarin fa'idodi na musamman na kiwon lafiya.

Kamar karas, parsnips suna yin daɗi kamar yadda yanayin sanyi yake sanyawa, yana mai da su ƙari mai daɗi ga abincin hunturu. Suna da ɗan ɗanɗano na ƙasa kuma suna da ƙoshin lafiya.

Kofi daya (gram 156) na parsnips da aka dafa ya ƙunshi kusan gram 6 na zare da kuma kashi 34% na yawan shawarar bitamin C.

Bugu da ƙari, parsnips kyakkyawan tushe ne na bitamin B da E, potassium, magnesium da manganese (23).

Babban abun cikin fiber na parsnips shima yana sanya su kyakkyawan zaɓi don lafiyar narkewar abinci. Suna da yawa musamman a cikin fiber mai narkewa, wanda ke samar da abu mai kama da gel a cikin tsarin narkewa.

Wannan na iya taimakawa wajen rage saurin shan sugars a cikin jini, wanda ke taimakawa musamman ga wadanda ke da ciwon suga ().

Hakanan an haɗa fiber mai narkewa zuwa rage haɗarin cututtukan zuciya, kansar mama da bugun jini (, 26, 27).

Takaitawa Parsnips sune tushen kayan lambu masu gina jiki waɗanda
ya ƙunshi adadin mai narkewa na fiber, wanda aka danganta shi da yawa
amfanin kiwon lafiya.

6. Collard Ganye

Kamar Kale da Brussels sprouts, collard green ne na Brassica dangin kayan lambu. Ba tare da ambatonsa ba, yana kuma ɗaya daga cikin tsire-tsire masu tsananin sanyi na ƙungiyar.

Wannan koren mai ɗan ɗaci na iya jure yanayin daskarewa mai tsawo kuma ya ɗanɗana mafi kyau bayan fallasa shi zuwa sanyi.

Haushin ganye masu haɗuwa a zahiri yana haɗuwa da babban adadin alli da aka samu a cikin tsiron. A zahiri, wani binciken ya gano cewa kayan marmari tare da mafi girman abun cikin alli sun ɗanɗana mafi ɗaci ().

Adadin alli a cikin koren collard yana da ban sha'awa, tare da kofi ɗaya (gram 190) na abin dafawar da aka dafa wanda ya ƙunshi 27% na yawan shawarar yau da kullun (29).

Calcium yana da mahimmanci don lafiyar ƙashi, raguwar tsoka da watsa jijiyoyi, tare da wasu mahimman ayyuka.

Bugu da kari, wadannan ganyen suna dauke da sinadarin bitamin K, wanda ke taka muhimmiyar rawa ga lafiyar kashi.

Nazarin ya nuna cewa wadataccen cin bitamin K da alli na taimakawa rage kasadar cutar sanyin kashi da karaya (,).

Baya ga kasancewa babban zaɓi don inganta lafiya, ƙashi mai ƙarfi, ganye masu rauni sune tushen asalin bitamin B da C, ƙarfe, magnesium da manganese.

Takaitawa Koren Collard suna da ɗanɗano mai ɗanɗano kuma suna
cushe da kayan abinci. Suna da yawa a cikin alli
da bitamin K, waxanda suke da muhimmanci ga qashin lafiya.

7. Rutabagas

Rutabagas kayan lambu ne waɗanda ba a cika su da su ba duk da yawan abincin da suke da shi.

Waɗannan tushen kayan lambu suna girma mafi kyau a cikin yanayin sanyi kuma suna haɓaka ɗanɗano mai daɗi yayin da yanayin zafi ya juyi sanyi a lokacin bazara da hunturu.

Duk sassan rutabaga ana iya cinsu, gami da korayen koren ganye da suka tsaya daga ƙasa.

Kofi ɗaya na dafa rutabaga (gram 170) ya ƙunshi fiye da rabin yawan shawarar bitamin C da 16% na yawan shawarar da ake amfani da shi na potassium (32).

Potassium na da mahimmanci ga aikin zuciya da rage tsoka. Hakanan yana taka muhimmiyar rawa wajen sarrafa karfin jini.

A zahiri, karatuttukan sun nuna cewa cin abinci mai wadataccen potassium na iya taimakawa rage hawan jini ().

Bugu da ƙari, nazarin kulawa ya danganta kayan lambu mai gishiri kamar rutabagas zuwa ƙananan haɗarin cututtukan zuciya. A zahiri, wani bincike ya gano cewa cin karin kayan marmarin giciye na iya rage haɗarin kamuwa da cututtukan zuciya har zuwa 15.8% ().

Baya ga kasancewa kyakkyawan madogarar bitamin C da potassium, rutabagas sune tushen asalin bitamin B, magnesium, phosphorus da manganese.

Takaitawa Rutabagas sune tushen kayan lambu wadanda suke cike da bitamin
C da potassium. Ara yawan abincin ku na potassium na iya rage hawan jini kuma
rage barazanar cututtukan zuciya.

8. Jan Kabeji

Kabeji shine tsire-tsire mai giciye wanda ke bunkasa a cikin sanyin yanayi. Duk da yake duka kore da jan kabeji suna da cikakkiyar lafiya, jan iri yana da mafi girman furotin.

Kofi ɗaya na ɗanye, jan kabeji (gram 89) ya ƙunshi kashi 85% na yawan shawarar bitamin C da yawancin bitamin A da K.

Hakanan kyakkyawan tushe ne na bitamin B, manganese da potassium (35).

Koyaya, inda jan kabeji ke haskakawa da gaske yana cikin abubuwan da ke gurɓata sinadarin antioxidant. Launi mai haske na wannan kayan lambu ya fito ne daga launuka masu ƙira da ake kira anthocyanins.

Anthocyanins na cikin dangin flavonoid na antioxidants, waɗanda aka danganta su da yawan fa'idodin kiwon lafiya.

Ofayan waɗannan fa'idodin shine yuwuwar rage haɗarin kamuwa da cututtukan zuciya ().

A wani binciken da aka gudanar na mata 93,600, masu bincike sun gano cewa matan da suka fi yawan abinci mai arzikin anthocyanin sun kai kaso 32% cikin 100 masu saurin kamuwa da bugun zuciya fiye da matan da ke cin abinci kadan daga kayan abinci masu abinci na anthocyanin ().

Bugu da kari, an gano yawan shan anthocyanins don rage barazanar kamuwa da jijiyoyin jijiyoyin jiki ().

Evidencearin shaidu daga kwayar gwaji da nazarin dabba ya nuna cewa anthocyanins na iya samun damar yaƙi da ciwon daji, haka kuma (39,).

Takaitawa Jan kabeji cike yake da abubuwan gina jiki ciki har da bitamin
A, C da K. Hakanan ya ƙunshi anthocyanins, wanda zai iya kare zuciya
cuta da wasu cututtukan daji.

9. Radish

Wadannan kayan lambu masu dauke da lu'ulu'u sanannu ne saboda dandanon su da yaji. Bugu da ƙari, wasu nau'ikan suna da sanyi sosai kuma suna iya rayuwa cikin yanayin daskarewa.

Radishes suna da wadataccen bitamin B da C, da potassium (41).

Ana danganta dandano mai ɗanɗano ga rukuni na musamman na mahaɗan masu ƙunzir da ake kira isothiocyanates, waɗanda aka alakanta su da fa'idodin kiwon lafiya da yawa.

Wadannan mahaukatan tsire-tsire masu karfi suna aiki azaman antioxidants a cikin jiki, suna taimakawa ci gaba da kumburi cikin dubawa.

Radishes an yi bincike mai yawa don abubuwan da ke iya magance cutar kansa ().

A hakikanin gaskiya, wani gwajin gwajin-bututu da aka gano ya samo cewa isotiocyanate mai arzikin radish cire hana ci gaban kwayoyin halittar kansar mama ().

Hakanan an ga wannan tasirin a cikin bututun gwaji da na dabba wanda ya shafi ƙwayoyin cuta da kansar mafitsara (44, 45).

Kodayake mai ba da tabbaci, ana buƙatar ƙarin nazarin ɗan adam game da yuwuwar faɗa-da-karfin ikon yaƙi na radishes.

Takaitawa Radishes kyakkyawa ne
tushen bitamin B da C da kuma potassium. Bugu da ƙari, suna ƙunshe
isothiocyanates, wanda na iya samun damar yaƙi da cutar kansa.

10. Faski

Duk da yake ganyaye da yawa suna mutuwa idan yanayi ya juya sanyi, faski na iya ci gaba da girma ta yanayin sanyi har ma da dusar ƙanƙara.

Baya ga kasancewa mai tsananin sanyi-wuya, wannan koren mai ɗanɗano cike yake da abinci.

Oce daya kawai (gram 28) ya cika shan shawarar bitamin K kuma ya ƙunshi fiye da rabin adadin bitamin C.

Hakanan an ɗora shi tare da bitamin A, fure, baƙin ƙarfe, alli da potassium (46).

Faski kyakkyawan tushe ne na flavonoids, gami da apigenin da luteolin, waxanda suke da tsire-tsire masu tsire-tsire waɗanda ke da fa'idodin kiwon lafiya da yawa. Wadannan flavonoids na iya zama masu taimako musamman wajen hana asarar ƙwaƙwalwar da canje-canjen da suka shafi shekaru a cikin kwakwalwa.

Studyaya daga cikin binciken ya gano cewa cin abinci mai wadataccen luteolin ya rage kumburi mai alaƙa da tsufa a cikin kwakwalwar tsofaffin ƙuruciya da haɓaka ƙwaƙwalwa ta hanyar hana mahaɗan kumburi (47).

Takaitawa Faski ne
kore mai jure yanayin sanyi mai wadataccen abinci mai gina jiki. Hakanan ya ƙunshi luteolin mai tsire-tsire, wanda na iya inganta lafiyar kwakwalwa.

Layin .asa

Akwai kayan lambu da yawa waɗanda ke bunƙasa a lokacin sanyi.

Wasu nau'ikan kayan lambu, kamar karas da parsnips, har ma suna ɗaukar ɗanɗano mai daɗi bayan fallasa su cikin sanyi.

Wadannan kayan lambu masu tsananin sanyi suna ba da damar cika abincinku da kayan lambu, na kayan lambu duk tsawon lokacin sanyi.

Duk da yake kowane kayan lambu daga wannan jerin zai samar da ingantaccen abinci mai gina jiki ga abincinku, akwai wasu kayan lambu masu yawa na hunturu waɗanda suma suke yin zaɓi mai kyau.

Bayan haka, ƙara kowane irin sabo a cikin abincinku zai taimaka sosai ga lafiyar ku.