Sabbin Abincin Yaki da Cuta

Wadatacce

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Abinci mai ƙarfi duk haushi ne. Anan, wasu shawarwari na ƙwararru akan abin da za a ɗauka zuwa wurin biya-da abin da za a bar a kan shiryayye.

Abinci tare da Omega-3 Fatty Acids

Akwai manyan nau'ikan nau'ikan wannan polyunsaturated mai-EPA, DHA, da ALA. Biyu na farko ana samun su ta halitta a cikin kifaye da mai. Waken soya, man canola, walnuts, da flaxseed sun ƙunshi ALA.Yanzu a cikin: Margarine, qwai, madara, cuku, yogurt, waffles, hatsi, crackers, da tortilla chips.

Abin da suke yi: Makamai masu ƙarfi akan cututtukan zuciya, omega-3 fatty acid suna taimakawa rage hawan jini, sarrafa kumburi a cikin bangon jijiya wanda zai iya haifar da toshewa, da daidaita bugun zuciya. Bugu da ƙari, suna da mahimmanci don aikin kwakwalwa, suna taimakawa hana ɓacin rai.

Ya kamata ku ciji? Yawancin abincin mata suna ɗaukar ALA mai yawa amma kawai 60 zuwa 175 milligrams na DHA da EPA kullum - bai kusan isa ba. Kifi mai kitse shine hanya mafi kyau don murƙushe abincin ku saboda shine mafi yawan tushen omega-3s ban da kasancewa mai ƙarancin kalori, babban furotin, da wadataccen ma'adanai zinc da selenium. Amma idan ba ku ci kifi ba, samfuran da aka gyara sune madadin mai kyau. Hakanan zaka iya amfani da waɗannan samfuran masu ƙarfi idan kuna da juna biyu ko masu shayarwa, musamman idan rashin lafiyan safiya yana sa kifin ya zama mai ban sha'awa fiye da yadda aka saba. Haɓaka abincin ku na EPA da DHA na iya taimakawa hana rikice -rikicen ciki kamar aikin haihuwa da hawan jini. Omega-3s kuma na iya haɓaka IQ na jariran da suka samu daga madarar nono.

Abin da za ku saya: Nemi samfura tare da ƙarin DHA da EPA waɗanda zaku iya musanyawa da sauran abinci masu lafiya a cikin abincin ku. Mafi kyawun ƙwai omega-3 na Eggland (52 MG na DHA da EPA a haɗe da kwai), Horizon Organic Rage Fat Milk Plus DHA (32 MG kowace kofi), Breyers Smart yogurt (32 MG DHA a cikin kwalin 6-ounce), da Omega Farms Monterey Jack Cheese (75 MG na DHA da EPA a haɗe kowane oza) duk sun dace da lissafin. Idan kun ga samfuri yana alfahari da miligram ɗari na omega-3s, duba alamar a hankali. Wataƙila an yi shi da flax ko wani tushe na ALA, kuma jikinka ba zai iya amfani da fiye da kashi 1 na omega-3 daga ciki ba.

Abinci tare da phytosterols

Ana samun ƙananan adadin waɗannan mahadi na shuka ta halitta a cikin goro, mai, da samarwa.

Yanzu a cikin: Ruwan lemu, cuku, madara, margarine, almonds, kukis, muffins, da yogurt

Abin da suke yi: Toshe ƙwayar cholesterol a cikin ƙananan hanji.

Ya kamata ku ciji? Idan matakin LDL (mummunan cholesterol) shine milligrams 130 a kowace deciliter ko sama, Shirin Ilimi na Cholesterol na Gwamnatin Amurka ya ba da shawarar ƙara gram 2 na phytosterols zuwa abincinku yau da kullun-adadin da ba zai yiwu a samu daga abinci ba. (Misali, zai ɗauki kofuna 11 na masara mai masara, ɗaya daga cikin majiɓin arziki.) Idan LDL cholesterol ɗinku ya kai 100 zuwa 129 mg/dL (kaɗan sama da matakin mafi kyau), yi magana da likitan ku. Shiga gaba ɗaya idan kuna da juna biyu ko jinya, kamar yadda masu bincike ba su ƙaddara ko ƙarin sterols ba su da haɗari a waɗannan lokutan. Don wannan dalili, kar a ba wa yara samfurori masu ƙarfi na sterol.

Abin da za ku saya: Nemo abu ɗaya ko biyu waɗanda za ku iya musanya cikin sauƙi don abincin da kuka dace ku ci yau da kullun don guje wa cin karin kuzari. Gwada Minute Maid Heart Mai hikima ruwan lemu (1 g sterols a kowace kofin), Benecol yada (850 MG sterols a kowace cokali), Lifetime Low-Fat Cheddar (660 MG per ounce), ko Alkawari Activ Super- Shots (2 g a kowace 3 oz) . Don iyakar fa'ida, raba gram 2 da kuke buƙata tsakanin karin kumallo da abincin dare. Ta wannan hanyar za ku toshe shan cholesterol a abinci biyu maimakon guda ɗaya.

Abinci tare da Probiotics

Lokacin rayuwa, al'adu masu aiki na ƙwayoyin cuta masu amfani ana ƙara su zuwa abinci musamman don ba su ƙoshin lafiya-ba kawai don ƙosar da samfurin ba (kamar na yogurt)-ana kiran su probiotics.

Yanzu cikin: Yogurt, yogurt daskararre, hatsi, santsi na kwalba, cuku, sandunan makamashi, cakulan, da shayi

Abin da suke yi: Probiotics suna taimakawa wajen kawar da cututtukan urinary da kiyaye tsarin narkar da abinci, yana taimakawa ragewa da hana maƙarƙashiya, zawo, da kumburin ciki. Magungunan rigakafi na iya hana haɓakar E. coli a cikin sashin urinary, rage haɗarin kamuwa da cuta. Wasu bincike sun nuna cewa probiotics na haɓaka tsarin garkuwar jiki, yana taimakawa hana mura, mura, da sauran ƙwayoyin cuta.

Ya kamata ku ciji? Masana sun ce galibin mata za su iya amfana daga cin probiotics a matsayin matakan rigakafi. Idan kuna fama da ciwon ciki, hakan ya fi ƙwarin gwiwa don cinye su. Sha sau ɗaya zuwa biyu a rana.

Abin da za a saya: Nemo iri na yogurt wanda ya ƙunshi al'adu fiye da biyun da ake buƙata don aikin ƙoshin-Lactobacillus (L.) bulgaricus da Streptococcus thermophilus. Wadanda suka ba da rahoton fa'idodin kwantar da hankulan ciki sun haɗa da Bifidus regularis (keɓe ga Dannon Activia), L. reuteri (kawai a yogurts na Stonyfield Farm), da L. acidophilus (a Yoplait da wasu samfuran ƙasa da yawa). Sabuwar fasaha na nufin za a iya ƙara probiotics cikin nasara zuwa samfuran da ke da tsayayye kamar sandunan hatsi da na makamashi (Kashi Vive cereal da Attune sanduna misalai biyu ne), waɗanda zaɓuɓɓuka ne masu kyau musamman idan ba ku son yogurt. Amma ku yi hankali game da iƙirarin al'adu a cikin yogurt daskararre; probiotics bazai tsira daga tsarin daskarewa da kyau ba.

Abinci tare da ruwan koren shayi

An samo shi ne daga koren shayi, waɗannan ruwan 'ya'yan itacen sun ƙunshi antioxidants masu ƙarfi waɗanda ake kira catechins.

Yanzu cikin: Wuraren abinci mai gina jiki, abubuwan sha masu laushi, cakulan, kukis, da ice cream

Abin da suke yi: Waɗannan antioxidants suna yaƙar kansa, cututtukan zuciya, bugun jini, da sauran manyan matsalolin kiwon lafiya. Masu bincike na kasar Japan sun gano cewa matan da suka sha kofuna uku zuwa hudu na koren shayi a rana sun ragu da kashi 20 cikin 100 na barazanar mutuwa daga duk wata hanyar likita. Wasu bincike na farko sun nuna koren shayi yana haɓaka metabolism, amma ana buƙatar ƙarin bincike.

Ya kamata ku ciji? Babu samfur mai ƙarfi wanda zai ba ku catechins fiye da kopin koren shayi (50 zuwa 100 MG), kuma yana ɗaukar fiye da haka don girbe fa'idodin. Amma idan samfurori masu ƙarfi sun maye gurbin abinci marasa lafiya da kuke ci, sun cancanci haɗawa da su.

Abin da za ku saya: Tzu T-Bar (75 zuwa 100 MG na catechins) da Luna Berry Pomegranate Tea Cakes (90 MG na catechins) madadin lafiya ne ga abubuwan ciye-ciye da za ku iya rigaya ku ci.

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