Lafiyayyun Ganyayyaki 13 na Lafiya mai Kiwan Lafiya

Wadatacce

• 1. Kale
• 2. Microgreens
• 3. Collard Ganye
• 4. Alayyafo
• 5. Kabeji
• 6. Ganyen Gwoza
• 7. Ruwan Ruwa
• 8.Latsi na Romaine
• 9. Chard na Switzerland
• 10. Arugula
• 11. Endive
• 12. Bok Choy
• 13. Ganyen Turnip
• Layin .asa

Ganyayyaki koren ganyayyaki wani muhimmin bangare ne na ingantaccen abinci. Suna cike da bitamin, ma'adanai da fiber amma ƙarancin adadin kuzari.

Cin abinci mai wadataccen ganye mai ganye na iya ba da fa'idodin kiwon lafiya da yawa gami da rage haɗarin kiba, cututtukan zuciya, hawan jini da kuma raunin hankali ().

Anan ga 13 daga cikin lafiyayyun ganye koren kayan lambu don hadawa cikin abincinku.

1. Kale

Kale ana daukarta daya daga cikin kayan marmari masu dauke da sinadarai a duniya saboda yawan bitamin, ma'adanai da antioxidants.

Misali, kofi daya (gram 67) na danyen kayan marmari daban daban 684% na Darajar Kullum (DV) don bitamin K, 206% na DV don bitamin A da 134% na DV don bitamin C (2).

Hakanan ya ƙunshi antioxidants kamar lutein da beta-carotene, wanda ke rage haɗarin cututtukan da ke haifar da gajiya ().

Don cin gajiyar mafi yawan abin da Kale zai bayar, ya fi kyau cin ɗanye tunda girki na iya rage bayanan mai gina jiki ().

Kale yana da wadataccen ma'adanai, antioxidants da bitamin, musamman bitamin A, C da K. Don samun fa'ida mafi yawa, ya fi kyau cin ɗanye, kamar yadda girki ke rage martabar kayan lambu na kayan lambu.

2. Microgreens

Microgreens sune koren da basu balaga ba waɗanda aka samo daga seedsa ofan kayan lambu da ganye. Yawanci suna auna inci 1-3 (2.5-7.5 cm).

Tun daga 1980s, galibi ana amfani dasu azaman ado ko ado, amma suna da ƙarin amfani da yawa.

Duk da ƙananan girmansu, suna cike da launi, dandano da abubuwan gina jiki. A zahiri, wani bincike ya gano cewa microgreens na dauke da karin kayan abinci har sau 40 idan aka kwatanta da takwarorinsu da suka manyanta. Wasu daga cikin wadannan abubuwan gina jiki sun hada da bitamin C, E da K ().

Microgreens za'a iya girma cikin jin daɗin gidanku duk shekara, wanda zai basu sauƙin samu.

Microgreens sune koren da basu balaga ba, wadanda suka shahara tun daga 1980s. Suna da ɗanɗano kuma an cika su da na gina jiki kamar bitamin C, E da K. Abin da ya fi haka, ana iya yin su girma duk shekara.

3. Collard Ganye

Collard koren ganye ne mai ɗanɗano, wanda ya danganci kale da ganyen bazara. Suna da ganyayyaki masu kauri wadanda suke dan dandano kadan.

Suna kama da kama zuwa Kale da kabeji. A zahiri, sunansu ya fito ne daga kalmar “colewort.”

Kwayoyin Collard sune kyakkyawan tushen alli da bitamin A, B9 (folate) da C. Su ma ɗayan mafi kyawun tushen bitamin K idan ya zo ga ganye masu ganye. A hakikanin gaskiya, kofi daya (gram 190) na dafaffun ganye sun shirya 1,045% na DV don bitamin K (6).

Ana san Vitamin K da rawar da yake takawa wajen daskare jini. Bugu da ƙari, ana yin ƙarin bincike game da ikon inganta lafiyar ƙashi ().

Studyaya daga cikin bincike a cikin mata 72,327 masu shekaru 38-63 ya gano cewa waɗanda ke da ƙwayoyin bitamin K waɗanda ke ƙasa da 109 mcg kowace rana suna da haɗarin ɓarkewar hanji ƙwarai da gaske, suna nuna alaƙa tsakanin wannan bitamin da lafiyar ƙashi ().

Koren Collard suna da ganye masu kauri kuma suna da ɗanɗano a dandano. Sun kasance ɗayan mafi kyawun tushen bitamin K, na iya rage ƙwanƙwasa jini da inganta ƙashi mai lafiya.

4. Alayyafo

Alayyafu shahararren kayan lambu ne mai ganye kuma ana iya sauƙaƙa shi cikin abinci iri-iri, ciki har da miya, da miya, da laushi, da salati.

Bayaninta na gina jiki yana da ban sha'awa tare da kofi ɗaya (gram 30) na ɗan alayyahu wanda yake samar da 181% na DV don bitamin K, 56% na DV don bitamin A da 13% na DV don manganese (9).

Hakanan an cakuda shi da leda, wanda ke taka muhimmiyar rawa wajen samar da kwayar jini ta jini da kuma kiyaye lahani na jijiyoyin ciki a ciki ().

Studyaya daga cikin binciken akan cututtukan kashin baya na spina bifida ya gano cewa ɗayan mawuyacin abubuwan haɗarin haɗari ga wannan yanayin shine ƙarancin cin abinci a lokacin farkon farkon ciki ().

Tare da shan bitamin mai ciki, cin alayyafo babbar hanya ce ta haɓaka abincin ku a lokacin ciki.

Alayyafu shahararren kayan lambu ne masu ganye wanda za a iya amfani da su ta hanyoyi da dama. Yana da babban tushen folate, wanda zai iya hana lahani na bututu, kamar su spina bifida, yayin daukar ciki.

5. Kabeji

Kabeji an kafa shi ne daga gungu-gunduwan ganye wadanda suka zo cikin launuka masu launin kore, fari da shunayya.

Na nasa ne Brassica iyali, tare da tsiro na Brussels, kale da broccoli ().

Kayan lambu a cikin wannan dangin shukar suna dauke da sinadarin glucosinolates, wanda yake basu dandano mai daci.

Nazarin dabba ya gano cewa abincin da ke ɗauke da waɗannan mahaɗan mahaɗan na iya samun kaddarorin kare kansa, musamman kan cutar huhu da huhun hanji (,).

Wata fa'idar kabeji ita ce, ana iya yin danshi da juya shi zuwa sauerkraut, wanda ke samar da fa'idodi masu yawa ga lafiya, kamar inganta narkar da abinci da kuma tallafawa garkuwar jikinku. Yana iya taimaka ma asarar nauyi (,,,).

Kabeji na da ganyayyaki masu kauri kuma yana zuwa da launuka iri-iri. Yana da kaddarorin kare kansa kuma ana iya juya shi zuwa sauerkraut, wanda ke ba da ƙarin fa'idodin kiwon lafiya.

6. Ganyen Gwoza

Tun tsakiyar zamanai, beets ana da'awar yana da amfani ga lafiya.

Tabbas, suna da ingantaccen bayanin martaba na gina jiki, amma yayin da ake amfani da gwoza a cikin jita-jita, ana yawan yin watsi da ganyayyaki.

Wannan abin takaici ne, la'akari da cewa suna cin abinci kuma suna da arziki a cikin potassium, calcium, riboflavin, fiber da bitamin A da K. Kofi ɗaya (gram 144) na ganyen gwoza da aka dafa ya ƙunshi 220% na DV na bitamin A, 37% na DV ɗin don potassium da 17% na DV don fiber (19).

Hakanan suna dauke da sinadarin antioxidants beta-carotene da lutein, wanda ka iya rage barazanar kamuwa da cutar ido, kamar macular degeneration da cataracts (,).

Za'a iya saka ganyen gwoza a cikin salads, miya ko sauteed kuma a ci shi azaman gefen abinci.

Ganyen gwoza ganye ne mai ganye wanda aka samo akan tip of beets. Suna cike da abubuwan gina jiki, gami da antioxidants wanda zai iya tallafawa lafiyar ido.

7. Ruwan Ruwa

Watercress tsire-tsire ne na ruwa daga Brassicaceae iyali kuma don haka yayi kama da arugula da ganyen mustard.

An ce yana da kaddarorin warkarwa kuma an yi amfani dashi a cikin maganin ganye na ƙarni da yawa. Koyaya, babu wani binciken ɗan adam da ya tabbatar da waɗannan fa'idodin har yanzu.

Karatuttukan gwaji-gwaji sun gano cirewar ruwa don zama mai fa'ida ga ci gaban ƙwayoyin cuta na kansar da lalata haifuwar kwayar cutar kansa da mamayewa (,).

Saboda daɗin ɗanɗano da ɗan ɗanɗano mai ɗanɗano, ruwan kwalliya yana ba da ƙari mai yawa ga abinci mai ƙoshin lafiya.

An yi amfani da ruwa a cikin magungunan ganye na ƙarni da yawa. Bayan 'yan binciken-bututun gwajin da aka ba da shawarar yana iya zama mai amfani a maganin cutar kansa, amma babu wani binciken ɗan adam da ya tabbatar da waɗannan tasirin.

8.Latsi na Romaine

Salatin Romaine kayan lambu ne na yau da kullun masu ƙarfi, ganye masu duhu tare da haƙarƙarin haƙoran tsakiya.

Yana da matse jiki kuma sanannen letas ne, musamman a cikin salatin Kaisar.

Yana da kyakkyawan tushen bitamin A da K, tare da kofi ɗaya (gram 47) wanda ke samar da 82% da 60% na DVs don waɗannan bitamin bi da bi (24).

Mene ne ƙari, bincike a cikin berayen ya nuna cewa letas ɗin ya inganta matakan jininsu na jini, da yiwuwar rage haɗarin kamuwa da cututtukan zuciya. Arin karatu yana buƙatar bincika waɗannan fa'idodin a cikin mutane ().

Salatin Romaine sanannen letas ne wanda ake samu a cikin salati da yawa. Yana da wadataccen bitamin A da K, kuma wani bincike da aka yi a cikin beraye yana ba da shawarar cewa yana iya inganta matakan jinin jini.

9. Chard na Switzerland

Chard na Switzerland yana da ganye-koren ganye tare da kauri mai kauri wanda yake ja, fari, rawaya ko kore. Ana amfani dashi sau da yawa a cikin girke-girke na Bahar Rum kuma yana cikin dangi daya kamar gwoza da alayyafo.

Yana da dandano na ƙasa kuma yana da wadataccen ma'adanai da bitamin, kamar su potassium, manganese da bitamin A, C da K (26).

Chard na Switzerland kuma yana ƙunshe da flavonoid na musamman wanda ake kira syringic acid - wani fili wanda zai iya zama mai amfani don rage matakan sukarin jini (27).

A cikin ƙananan binciken biyu a cikin berayen da ciwon sukari, gudanar da maganin syringic acid na kwanaki 30 ya inganta matakan sukarin jini (28, 29).

Koyaya, yana da mahimmanci a lura cewa waɗannan ƙananan karatun dabba ne kuma binciken ɗan adam wanda ke tallafawa da'awar cewa sirinji na iya taimakawa kula da sukarin jini.

Duk da yake mutane da yawa yawanci suna watsar da itacen shukar na Switzerland, suna da ƙyama kuma suna da ƙoshin lafiya.

Lokaci na gaba, gwada ƙara dukkan sassan tsiren chard na Switzerland zuwa jita-jita irin su miya, tacos ko casseroles.

Chard na Switzerland yana da launi mai launi kuma galibi ana haɗa shi cikin girkin Bahar Rum. Ya ƙunshi flavonoid sirinji acid, wanda zai iya zama da amfani ga rage matakan sukarin jini. Koyaya, binciken ɗan adam akan tasirin sa ya rasa.

10. Arugula

Arugula wani ɗanyen ganye ne daga Brassicaceae dangin da ke da sunaye daban-daban, kamar roka, colewort, roquette, rucola da rucoli.

Yana da ɗan ɗanɗano mai ɗanɗano da ƙananan ganye waɗanda za a iya haɗa su cikin sauƙi cikin salads ko amfani da su azaman ado. Hakanan za'a iya amfani dashi ta kwaskwarima da magani ().

Kamar sauran ganye masu ganye, an cushe shi da abinci mai gina jiki kamar su pro-bitamin A carotenoids da bitamin B9 da K (31).

Hakanan ɗayan mafi kyawun hanyoyin samun abinci mai narkewa ne, mahaɗar da ke jujjuyawar nitric oxide a jikinka.

Kodayake ana ta muhawara kan amfanin nitrates, wasu nazarin sun gano cewa suna iya taimakawa wajen kara yawan jini da rage hawan jini ta hanyar fadada jijiyoyin ku ().

Arugula wani kayan lambu ne mai ɗanɗano wanda yake da sunaye daban-daban, gami da roka da rucola. Yana da wadataccen bitamin da kuma abubuwan da ke faruwa a nitrates, wanda na iya taimakawa rage hawan jini da inganta saurin jini.

11. Endive

Endive (lafazin “N-dive”) nasa ne na Cichorium iyali. Ba a san shi sosai fiye da sauran ganye masu ganye, mai yiwuwa saboda yana da wahalar girma.

Curly ne, mara haske kuma yana da ɗanɗano mai ɗanɗano da sauƙi. Ana iya cin sa danye ko dafa shi.

Kashi ɗaya da rabi (gram 25) na ɗanyen ganyayyaki ya tattara kashi 72% na DV don bitamin K, 11% na DV don bitamin A da 9% na DV don ƙwaya (33).

Har ila yau, tushen kaempferol ne, antioxidant wanda aka nuna don rage kumburi da hana ci gaban ƙwayoyin kansa a cikin nazarin-tube tube (,).

Endive shine sanannen sanannen kayan lambu mai ɗanɗano wanda yake curly kuma mai ƙyalƙyali a cikin zane. Ya ƙunshi abubuwan gina jiki da yawa, gami da kaempferol na antioxidant, wanda ƙila zai rage ci gaban kwayar cutar kansa.

12. Bok Choy

Bok choy wani nau'in kabeji ne na kasar Sin.

Yana da kauri, ganye-koren ganyayyaki waɗanda ke ba da babban ƙari ga miya da soyayyen-soyayyen abinci.

Bok choy ya ƙunshi ma'adinai na selenium, wanda ke taka muhimmiyar rawa a cikin aikin haɓaka, rigakafi da rigakafin cutar kansa ().

Bugu da ƙari, selenium yana da mahimmanci don dacewar aikin glandar thyroid. Wannan gland din yana cikin wuyan ku kuma yana fitar da homonin da ke taka muhimmiyar rawa wajen inganta rayuwa ().

Nazarin nazarin kulawa ya haɗu da ƙananan matakan selenium tare da yanayin thyroid kamar su hypothyroidism, autoimmune thyroiditis da faɗaɗa thyroid ().

Bok choy sananne ne a cikin China kuma galibi ana amfani dashi a cikin miya da soyayyen abinci. Ya ƙunshi ma'adanai selenium, wanda ke amfanar lafiyar kwakwalwar ku, rigakafi, kariyar kansa da lafiyar thyroid.

13. Ganyen Turnip

Ganyen Turnip ganye ne na tsiron turnip, wanda shine tushen kayan lambu kama da gwoza.

Wadannan koren sunada kayan abinci fiye da yadda take juya kanta, gami da sinadarin calcium, manganese, folate da bitamin A, C da K (39).

Suna da dandano mai dandano mai yaji kuma ana jin daɗin dafa shi maimakon ɗanye.

Ana daukar koren koren kayan lambu mai gicciye, wanda aka nuna don rage haɗarin yanayin lafiyar ku, kamar cututtukan zuciya, ciwon daji da kumburi (,,).

Ganyen Turnip shima yana dauke da antioxidants da yawa wadanda suka hada da gluconasturtiin, glucotropaeolin, quercetin, myricetin da beta-carotene - dukkansu suna taka rawa wajen rage damuwa a jikinka ().

Za'a iya amfani da ganyen Turnip a matsayin maye gurbin kale ko alayyafo a yawancin girke-girke.

Ganye na juyawa ganye ne na tsire-tsiren turnip kuma ana ɗaukarsu kayan lambu mai giciye. Karatun ya gano cewa zasu iya rage damuwa a jikinka kuma su rage kasadar kamuwa da cututtukan zuciya, cutar kansa da kumburi.

Layin .asa

Ganye koren kayan lambu suna cike da mahimman abubuwa masu ƙarfi waɗanda ke da mahimmanci ga ƙoshin lafiya.

Abin farin ciki, ana iya samun ganyaye masu ganye da yawa shekara shekara, kuma za a iya sanya su cikin sauƙi a cikin abincinku - ta hanyoyi masu ban mamaki da banbanci.

Don samun fa'idodin fa'idodi masu yawa na lafiyar ganye masu ganye, tabbatar cewa sun haɗa da ire-iren waɗannan kayan lambu a cikin abincinku.