Mafi Muhimman Abinci don Rage nauyi

Wadatacce

• Bita don

Cin 'ya'yan itatuwa da kayan marmari da yawa hanya ce mai kyau don zubar da fam da kuma kiyaye nauyin lafiya. Yanzu sabon bincike ya nuna tsire -tsire suna cike da abubuwa masu ƙarfi waɗanda ke haɓaka rigakafin ku, kariya daga cuta da yaƙar kitse.

Mun koyi abubuwa da yawa game da wannan a wani babban taro na ƙasa da ƙasa a Tahoe, Calif., Oldways Preservation & Exchange Trust ta shirya. Bincike mai ban mamaki da aka gabatar a wannan taron ya tabbatar ba tare da shakka ba cewa cin abinci mai yawa na tushen shuka yana kare lafiyarmu.

Yanzu ga dalilin: Tsire -tsire sun yi kaurin suna da sinadarai. (Kuma ya kamata Oldways su sani - ƙungiyar kungiya ce ta ilimi mai zaman kanta wacce ke haɓaka al'adun gargajiya na cin abinci lafiya, kamar cin 'ya'yan itatuwa da yawa, kayan lambu, hatsi, kwayoyi da ɗan jan giya ma.)

Rayuwar sirrin shuke -shuke

Kada a kashe ku da kalmar phytochemicals (mai suna "fighto-chemicals"). Sunan kimiyya ne kawai na ma'auni masu ƙarfi waɗanda tsire-tsire suke samarwa don hana kansu yin rashin lafiya, konewar rana, ko ƙaƙƙarfan kwari. (Phyto yana nufin "shuka" a Girkanci.) Kuma a nan ne inda ku da salatin 'ya'yan itacen ku suka dace: Masana kimiyya sun yi imanin waɗannan mahaɗan guda ɗaya na iya kiyaye ku lafiya, tare da fa'idar gefen sarrafa nauyi.

"Akwai kusan nau'in phytochemicals 25,000 a duniya, kuma muna gano cewa suna yin ayyuka na musamman a cikin sel don taimakawa wajen hana ciwon sukari, nau'in ciwon daji, cututtukan zuciya, makanta masu alaka da shekaru da kuma cutar Alzheimer," in ji David Heber, MD. , Ph.D., darektan Jami'ar California, Los Angeles, Cibiyar Gina Jiki na Dan Adam da marubucin Menene Launinku Abincinku? (HarperCollins, 2001).

Misali, shin kun san cewa cin vinaigrette mai ƙima mai kyau shawara ce saboda mai kayan lambu yana ɗauke da phytochemicals waɗanda zasu iya amfanar da zuciya? Wannan avocado ya ƙunshi lutein mai yawa, wanda ya bayyana yana rage haɗarin wasu cututtuka kuma yana kare idanu? Wannan phytochemicals a cikin blueberries na iya rage raguwar aikin kwakwalwa dangane da tsufa? Kuma wannan sterols na shuka da aka samo a cikin tsaba da kwayoyi na iya karewa daga cututtukan daji na hanji, nono da prostate?

Kuma wannan shine kawai titin dutsen kankara. Masana kimiyya har yanzu suna gano ƙarin phytochemicals a cikin kayan shuka, da nazarin yadda suke yaƙar cuta. Tun da har yanzu masu shari'ar ba su kan yawan abinci mai wadataccen kayan abinci yakamata ku ci kowace rana, Heber ya ce ƙari, mafi kyau.

Ba muna ba ku shawarar ku zama mai cin ganyayyaki ba, amma kawai ku ƙara yawan 'ya'yan itatuwa, kayan lambu, legumes, hatsi, goro da iri. Kuma, ta hanyar yin wannan haɗe tare da wasu mahimman dabarun cin abinci, zaku iya rasa nauyi ta halitta. Yawancin abincin shuka suna da ƙarancin kalori, ƙarancin mai kuma suna cika sosai. Kuma tunda sun kasance sabo da ƙoshin lafiya, ba za ku cika jikinku da abubuwan da aka sarrafa ba.

Ba za ku iya kawai cusa fuskarku tare da soyayyen faransa ba kuma kuyi tunanin kuna yin jikin ku da kyau, duk da haka. Yana da mahimmanci a ci abinci iri -iri iri iri iri don girbe fa'idodin lafiya. Wancan shine saboda kowannensu ya ƙunshi nau'ikan phytochemicals daban -daban waɗanda ke aiki tare da juna don yaƙar cuta. Don haka phytochemicals a cikin ruwan inabi mai ruwan hoda da kuka ci don karin kumallo, alal misali, na iya yaƙar cuta sosai idan aka haɗa su da avocado a cikin salatin ku a abincin rana.

Muna zargin wannan saboda masana kimiyya sun riga sun gano phytochemicals masu ƙarfi. Misali, ana samun Lycopene a cikin ruwan innabi mai ruwan hoda kuma da yawa a cikin dafaffen kayan tumatir, yana nuna alkawalin yaki da cutar sankara ta huhu da prostate, yayin da lutein, da ake samu a avocado, kale da alayyahu, na iya rage hadarin kamuwa da bugun jini, cututtukan zuciya da na prostate, Heber ya ce. Tare, suna yin ƙungiya mai ƙarfi.

Bita don