Sabuwar Cutar Cutar Abinci

Wadatacce

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Ga ikirari: Na kasance ina yin rubutu game da abinci mai gina jiki tsawon shekaru, don haka ina sane da yadda salmon yake da kyau a gare ku-amma ba ni da hankali game da shi. A gaskiya, ban taba cin shi ko wani kifi ba. Yayin da nake tona asirin abinci na, zan iya yarda da cewa wani abin sha da aka girka ba shine, da kyau, kopin shayi na ba. Amma ina damuwa: Ta hanyar tsallake salmon, ɗaya daga cikin abincin da ya fi girma a cikin kitsen mai na omega-3 mai kariya na zuciya, da koren shayi, tare da maganin antioxidants masu yaƙar cutar kansa, shin ina rage gajiyawata sosai?

Ya juya ba ni kaɗai ke da wannan damuwar ba. Don haka ne ma kamfanonin abinci suka fitar da sabbin kayayyakin da ke cike da sinadarai masu yakar cututtuka kwatankwacin wadanda aka samu a cikin mafi kyawun farashi a duniya. Ƙarfafawa-ƙara abubuwan gina jiki ga abincin da ba a halin yanzu suke ba-da wuya sabon tunani. Ya fara ne a 1924 lokacin da gishiri ya sami ƙaruwar iodine; Ba a daɗe ba, an ƙara bitamin D a madara da baƙin ƙarfe zuwa farin gari. Amma a yau masana'antun sun wuce ƙarar bitamin da ma'adanai. Suna haɓaka samfuran su tare da abubuwan gina jiki waɗanda manufarsu ba kawai don kariya daga ƙarancin abinci ba ne, amma don hana cuta ta gaske. Misali, rayayyun al'adu masu aiki, ko ƙwayoyin cuta masu kyau, a cikin yogurt yanzu ana iya samun su a cikin akwatunan hatsin hatsi da makamashi. Kuma irin wannan nau'i na omega-3s masu lafiya a cikin abincin teku ana ƙara su zuwa cuku, yogurt, da ruwan 'ya'yan itace orange (ban da dandano na kifi). Diane Toops, editan labarai da dabi'u na wallafe-wallafen ya ce "Sama da kayan abinci 200 an ƙaddamar da su a cikin shekarar da ta gabata kaɗai, tare da ƙari da yawa a cikin bututun mai." Abincin Lafiya kuma Gudanar da Abinci. "Ba za ku iya rasa ganin su a babban kanti ba- suna kusan kowace hanya."

Amma ko su kasance a cikin keken ku wani al'amari ne. "A lokuta da yawa za ku kasance da wayo don siyan waɗannan samfuran," in ji Roberta Anding, R.D., mai magana da yawun Ƙungiyar Abinci ta Amirka da ke zaune a Houston. "Amma ba na kowa ba ne, kuma dole ne ku yi taka tsantsan don kada ku ji daɗin ƙarin abubuwan gina jiki da za ku manta da tambayar kanku ko ya kamata ku ci da yawa irin wannan nau'in abincin da farko. . " Mun yi aiki tare da Anding da sauran kwararru don taimakawa sanin wanne ne daga cikin sabbin kayan abinci masu ƙarfi da za a kai wurin biya- da wanda 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 in

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. Idan kuna ƙoƙarin kawar da cututtukan zuciya, Ƙungiyar Zuciya ta Amurka ta ba da shawarar cin abinci guda biyu ko fiye na kilo 4 na sati a mako (wannan shine kusan 2,800 zuwa 3,500 milligrams na DHA da EPA a mako-daidai da 400 zuwa 500 milligrams kullum). Hakanan yana ba da shawarar cin abinci mai arzikin ALA amma bai ƙayyade takamaiman adadin ba.

Ya kamata ku ciji?

Yawancin abincin mata yana tattara ALA da yawa amma kawai 60 zuwa 175 milligrams na DHA da EPA yau da kullun-bai isa ba. Kifi mai kitse ita ce hanya mafi kyau don murƙushe abin da kuke ci, in ji Anding, saboda ita ce mafi yawan tushen omega-3s ban da ƙarancin kalori, babban furotin, da wadataccen ma'adanai zinc da selenium. "Amma idan ba ku ci shi ba, samfuran da aka ƙera su ne madaidaiciyar musaya," in ji Peter Howe, Ph.D., darektan Cibiyar Binciken Ilimin Jiki a Jami'ar Kudancin Ostiraliya. A cikin binciken da ya gudanar, maza da mata 47 da suka yi kiba-yawancinsu ba masu cin kifi ba ne na yau da kullun tare da ƙarin omega-3s. "Bayan watanni shida matakan jini na omega-3s EPA da DHA sun karu sosai don samun tasirin kariya akan zuciya," in ji shi.

Hakanan kuna iya cin gajiyar waɗannan samfuran masu ƙarfi idan kuna da juna biyu ko shayar da nono, musamman idan rashin lafiyar safiya yana sa kifin ya zama mai daɗi fiye da yadda aka saba. "Mata masu zuwa na iya so su kara yawan abincin su na EPA da DHA saboda yana iya taimakawa wajen hana matsalolin ciki kamar aikin haihuwa da hawan jini," in ji Emily Oken, MD, mataimakiyar farfesa a Sashen Kula da Ambulatory Care and Prevention a Makarantar Kiwon Lafiya ta Harvard. "Nazarin ya nuna waɗannan omega-3s na iya haɓaka IQ na jariran da ke samun shi daga madarar nono."

Abin da za a 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. William Harris, Ph.D., farfesa a fannin magunguna Jami'ar South Dakota. "Don haka idan samfurin ya ba da 400 milligrams na ALA, yana daidai da samun 4 milligrams na EPA kawai."

Abinci tare da phytosterols

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

Yanzu in

Ruwan lemu, cuku, madara, margarine, almonds, kukis, muffins, da yogurt.

Abin da suke yi

Suna 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. (Alal misali, zai ɗauki 1¼ kofuna na man masara, ɗaya daga cikin mafi kyawun tushe.) "Wannan adadin ya kamata ya taimaka rage LDL ɗin ku da kashi 10 zuwa 14 a cikin makonni biyu," in ji Penny Kris-Etherton, Ph.D., RD. , memba na kwamitin abinci mai gina jiki na Ƙungiyar Zuciya ta Amirka. Idan cholesterol na LDL ya kai 100 zuwa 129 mg/dL (dan kadan sama da mafi kyawun matakin), yi magana da likitan ku, in ji Kris-Etherton. 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 a 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, in ji Cyril Kendall, Ph.D., masanin kimiyyar bincike a Jami'ar Toronto. "Ta haka za ku toshe sha cholesterol a abinci biyu maimakon daya kawai."

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 in Yogurt, yogurt daskararre, hatsi, santsi na kwalba, cuku, sandunan makamashi, cakulan, da shayi.

Abin da suke yi

Probiotics suna taimakawa wajen kawar da cututtuka na urinary fili da kuma kiyaye tsarin narkewar ku cikin farin ciki, yana taimakawa wajen ragewa da hana maƙarƙashiya, gudawa, da kumburi. A wani bincike da jami'ar Oulu ta kasar Finland ta yi, matan da suka sha naman kiwo mai dauke da kwayoyin cuta sau uku ko fiye a mako sun kai kashi 80 cikin 100 na rashin yiwuwar kamuwa da cutar UTI a cikin shekaru biyar da suka wuce fiye da wadanda suka yi hakan kasa da sau daya. mako guda. "Probiotics na iya hana ci gaban E. coli a cikin urinary fili, rage hadarin kamuwa da cuta, "in ji Warren Isakow, MD, mataimakin farfesa a fannin likitanci a Makarantar Magungunan Jami'ar Washington a St. Louis. Wasu bincike sun nuna cewa probiotics suna ƙarfafa tsarin rigakafi, suna taimakawa wajen hana mura, mura, da sauran ƙwayoyin cuta.

Ya kamata ku ciji?

"Yawancin mata za su iya amfana da cin abinci mai gina jiki a matsayin matakan kariya," in ji Anding. "Amma idan kuna da matsalar ciki, hakan ya fi ƙarfafawa ku cinye su." Sha sau ɗaya zuwa biyu a rana.

Abin da za a saya

Nemo nau'in yogurt wanda ya ƙunshi al'adu fiye da biyun da ake buƙata don aikin ƙoshin- Lactobacillus (L.) bulgaricus kuma Streptococcus thermophilus. Wadanda suka ba da rahoton fa'idodin kwantar da ciki sun haɗa da Bifidus na yau da kullun (na musamman ga Dannon Activia), L. reuteri (kawai a cikin Stonyfield Farm yogurts), da L. acidophilus (a cikin Yoplait da wasu samfuran ƙasa da yawa). Sabuwar fasaha tana nufin ana iya ƙara ƙwayoyin cuta cikin nasara zuwa samfuran kwanciyar hankali kamar hatsi da sandunan makamashi (Kashi Vive hatsi da sandunan Attune misalai biyu ne), waɗanda zaɓi ne masu kyau musamman idan ba ku son yogurt-amma ku yi hankali game da iƙirarin al'adu. a cikin daskararre yogurt; 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 in

Barikin abinci, abubuwan sha, cakulan, kukis, da ice cream.

Abin da suke yi

Waɗannan antioxidants suna yaƙar kansa, cututtukan zuciya, bugun jini, da sauran manyan matsalolin kiwon lafiya. A cikin binciken shekaru 11 da aka buga a cikin Journal of the Ƙungiyar Likitocin Amurka A bara, masu bincike na Japan sun gano cewa matan da suka sha kofuna uku zuwa hudu na koren shayi a rana sun rage haɗarin mutuwa daga kowace hanya ta likita da kashi 20 cikin dari. Wasu bincike na farko sun nuna koren shayi yana haɓaka metabolism, amma ana buƙatar ƙarin bincike.

Ya kamata ku ciji?

Babu wani ƙaƙƙarfan samfurin da zai ba ku ƙarin catechins fiye da kofi na kore shayi (50 zuwa 100 MG), kuma yana ɗaukar fiye da haka don girbi amfanin, in ji Jack F. Bukowski, MD, Ph.D., mataimakin farfesa a fannin ilimin likitanci. likita a Makarantar Kiwon Lafiya ta Harvard. "Amma idan samfurori masu ƙarfi sun maye gurbin abincin da ba su da lafiya da kuke ci, sun cancanci haɗawa," in ji shi.

Abin da za a 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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