16 Abincin Abinci mai Dadi mai gina jiki

Wadatacce

• 1. Baƙi
• 2. Haramtacciyar shinkafa
• 3. Purple zaki da dankali
• 4. Kwai
• 5. Fure mai farin kabeji
• 6. Karas mai kyau
• 7. Redbor kale
• 8. 'Ya'yan itacen marmari
• 9. Mangosteen mai laushi
• 10. Bishiyar aspara
• 11. Kayan Acai
• 12. Launin tauraron shunayya
• 13. Kabeji mai tsarki
• 14. Tsofaffi
• 15. fruita fruitan jan dragon
• 16. Sha'ir mai tsada
• Layin kasa

Godiya ga babban adadin mahaɗan tsire-tsire masu ƙarfi, abinci tare da launin shuɗi mai launin shuɗi yana ba da fa'idodi masu yawa na kiwon lafiya.

Kodayake launin shunayya galibi ana danganta shi da 'ya'yan itatuwa, akwai nau'ikan abinci masu launuka masu launuka shunayya da za a zaɓa daga, gami da kayan lambu da hatsi.

Anan akwai abinci 16 masu shunayya waɗanda suke da ƙoshin abinci da daɗi kamar yadda suke da sha'awa sosai.

1. Baƙi

Baƙi suna cikin sanannun 'ya'yan itacen shunayya. Wadannan 'ya'yan itace masu ruwan sanyi suna cike da abinci mai gina jiki da kuma iyakokin anthocyanin.

Anthocyanins wani nau'in polyphenol ne wanda yake ba abinci launinsa na shunayya, shuɗi, ko ja. Ana samo su a cikin manyan ƙwayoyi a cikin sauran 'ya'yan itatuwa, kayan marmari, da hatsi a kan wannan jerin.

Suna aiki azaman ƙwayoyin antioxidants masu ƙarfi a cikin jikinku, suna kare ƙwayoyinku daga lalacewa da rage kumburi wanda hakan na iya haifar da mummunan sakamakon kiwon lafiya.

Anthocyanins suna haɓaka lafiyar ku ta hanyoyi daban-daban. Cin abinci mai arzikin anthocyanin kamar baƙar fata zai iya kare mutum daga yawancin yanayi, irin su ciwon sukari, wasu cututtukan daji, da cututtukan zuciya ().

Har ila yau ana ɗora baƙar fata tare da wasu ƙwayoyin antioxidant masu ƙarfi na polyphenol, tare da zare da ƙananan ƙwayoyin cuta, gami da bitamin C, fure, magnesium, potassium, da manganese. Duk waɗannan abubuwan gina jiki suna sanya baƙar fata zaɓi mai ƙoshin gina jiki don ɗanɗano, mai daɗi mai daɗi ().

2. Haramtacciyar shinkafa

Black shinkafa (Oryza sativa L. indica) - galibi ana kiranta da “haramtacciyar shinkafa” - iri ne na musamman na shinkafa wanda ke ɗaukar zurfin launi mai ruwan kasa yayin dafa shi ().

Ba kamar sauran nau'ikan shinkafa ba, haramtaccen shinkafar haramtacciyar hanya ce mai kyau ta anthocyanins, wanda ke iya haifar da tasirin yaƙar kansa.

An nuna anthocyanins na shinkafar baki don hana haɓakar kwayar cutar kansa da haifar da mutuwar kwayar cutar kansa a cikin bututun gwaji da na dabba (,).

Wannan hatsi mai ban sha'awa yana sanya canza launi mai launi don fari ko launin ruwan kasa shinkafa kuma ana iya amfani dashi a yawancin girke-girke, kamar su miya, soyayyen-soyayyen, da pilafs.

3. Purple zaki da dankali

Duk dankalin turawa suna da gina jiki sosai, suna samar da bitamin da ma'adanai da yawa, gami da bitamin C, provitamin A, potassium, da bitamin na B. Dankali mai zaki yana da fa'idar da ke dauke da sinadarin antioxidants na anthocyanin ().

Binciken gwaji da binciken dabba ya nuna cewa dankalin turawa mai zaki na iya samun abubuwan kare kumburi har ma da kariya daga kiba da wasu nau'ikan cutar kansa, gami da ciwon daji na hanji (,,).

Zaka iya amfani da dankali mai zaki mai zaki a matsayin mai maye gurbin karin dankali mai zaki mai zaki a kowane girke-girke.

4. Kwai

Kayan kwai suna da launuka iri daban-daban, amma kayan eggplants masu launin ruwan hoda suna daga cikin wadanda aka fi sani.

Kodayake ba mai wadataccen abinci kamar na sauran kayan abincin a cikin wannan jeren ba, eggplants suna da yawa cikin antioxidants da manganese, ma'adinai mai mahimmanci don lafiyar ƙashi da kuzari ().

Baƙon 'ya'yan eggplants masu ruwan ɗumi sun fi mai da hankali a cikin anthocyanin nasunin, wanda aka nuna yana da abubuwan da ke da kumburi da kare zuciya a cikin dabbobin dabba da gwajin-bututu (,).

5. Fure mai farin kabeji

Fure farin farin kabeji (Brassica oleracea var botrytis) shine kayan lambu mai ban sha'awa mai ban sha'awa. Ba kamar ire-iren launuka masu launin fari ba, farin farin kabeji yana ɗauke da anthocyanins albarkacin maye gurbi da ke ba su tsananin kalar ruwan hoda ().

Farin farin kabeji ba wai kawai yana ƙara launi ga kowane irin abinci ba amma kuma yana ba da fa'idodin anti-inflammatory kuma yana iya kariya daga wasu cututtukan kansa, gami da ciwon sankarar kansa (,).

Dingara ƙarin kayan marmari na giciye kamar farin kabeji a cikin abincinka na iya rage haɗarin kamuwa da cututtukan zuciya kuma zai iya ƙara tsawon rayuwarka gaba ɗaya,,).

6. Karas mai kyau

Karas mai kyau shine ɗanɗano mai daɗi, kayan marmari masu haɗi waɗanda aka cika su da ɗimbin polyphenol antioxidants, gami da anthocyanins, cinnamic acid, da chlorogenic acid.

Bincike ya nuna cewa mutanen da ke cin abinci mai yawan polyphenol suna da ƙananan cututtukan zuciya, kiba, da ciwon sukari fiye da waɗanda suke cin abinci mai ƙaranci a cikin waɗannan mahimman magungunan antioxidants (,).

Karas masu kyau suna dauke da antioxidants polyphenol fiye da sauran nau'o'in karas, don haka ƙara su zuwa abincinku hanya ce mai kyau don haɓaka lafiyarku ().

7. Redbor kale

Kale gidan abinci ne mai gina jiki, kuma mai ɗanɗano mai launin Redbor ba banda bane. Wani bincike ya gano cewa cirewar Kale ta Redbor ta ƙunshi mahaɗan tsire-tsire 47 masu ƙarfi, gami da kaempferol, quercetin, da p-coumaric acid ().

Saboda launinsa na musamman da rubutu mai ban sha'awa, ana amfani da Redbor kale a matsayin shuka mai ado don ƙara jan hankalin gani ga lambuna da masu shuka.

Koyaya, shima abin ci ne kuma mai matukar gina jiki. Zaka iya amfani dashi kamar yadda sauran ganye masu ganye suke a girke girke daban daban.

8. 'Ya'yan itacen marmari

Passiflora edulis itacen inabi ne mai dausayi wanda yake da fora fruitsan toa fruitsan itace wanda aka sani da fruita fruitan fruita .an itace. 'Ya'yan itacen bishiyun da ke cikakke suna da launin rawaya ko shunayya wacce ke rufe nama mai laushi, mai taushi cike da seedsa can itace.

'Ya'yan itacen marmari suna ƙunshe da kwayar polyphenol na musamman da ake kira piceatannol, wanda aka nuna yana da kyawawan halaye masu haɓaka kiwon lafiya kuma yana iya zama mai fa'ida musamman ga lafiyar fata.

Misali, binciken-bututun gwajin ya gano cewa piceatannol ya ware daga 'ya'yan itace mai son kare kwayoyin fata daga lalacewar rana. Bugu da ƙari, binciken da aka yi a cikin mata 32 tare da busassun fata ya nuna cewa shan 5 mg na piceatannol na tsawon makonni 8 ya ƙaru danshi na fata (,).

9. Mangosteen mai laushi

Itace Garcinia mangostana an girma tun zamanin da a yankuna masu zafi don fora fruitan itace, purplea fruitan purpleasa mai purplea itana wanda yake samarwa - mangosteen.

Mangosteens yana da tauri mai laushi mai laushi mai laushi mai laushi wanda dole ne a cire shi don jin daɗin ɗanɗano, ɗan itace mai ɗanɗano da aka samu a ciki.

Mangosteens suna cike da fiber da folate, bitamin B mai mahimmanci don yawancin matakai masu mahimmanci a cikin jikinku, gami da samar da DNA da jan ƙwayoyin jini ().

Wadannan uniquea fruitsan uniquea fruitsan uniquea uniquean sun hada da antioxidants da ake kira xanthones, waɗanda aka nuna don samar da cututtukan anti-inflammatory, neuroprotective, da anticancer a wasu nazarin ().

10. Bishiyar aspara

Kodayake mafi yawan lokuta ana danganta bishiyar aspara da launin kore, wannan kayan lambu shima yana zuwa da wasu launuka, gami da fari da shunayya.

Asparagus mai kyau yana ƙara roƙon gani da fa'idodin abinci mai gina jiki ga girke-girke, yana samar da wadataccen bitamin, ma'adanai, da ƙwayoyin tsire-tsire masu ƙarfi. Yana da kyakkyawan tushen asalin anthocyanins.

Asparagus mai kyau shima iri-iri ne na asparagus tare da mafi girman hankali na rutin, launin shuke-shuke polyphenol wanda zai iya samun wadatar zuciya mai ƙarfi da magungunan kishi (, 27,).

11. Kayan Acai

'Ya'yan itacen Acai ƙananan ne, deepa fruitsan purplea purplean purplea purplean purplea purplea purplea purplea masu purplea purplea waɗanda suka zama sananne a cikin ƙoshin lafiya saboda yawan adadin antioxidants, gami da anthocyanins.

Ana iya sanya 'ya'yan Acai a cikin girke-girke iri-iri, gami da kwanonin acai - abincin Brazil wanda ya ƙunshi daskarewa, gauraya acai. An kuma sanya su cikin ruwan 'ya'yan itace, foda, da kuma abubuwan da aka mai da hankali don amfani da magani.

Waɗannan 'ya'yan itace masu ɗanɗano masu ɗauka na iya inganta lafiyar ku ta hanyoyi da yawa. Suna iya ƙara haɓakar maganin antioxidant na jini kuma suna taimakawa rage yawan cholesterol, matakan sukarin jini, da kumburi (,).

12. Launin tauraron shunayya

Tauraruwa tauraruwa mai kaho - Chrysophyllum cainito - itaciya ce wacce ke samarda zagaye fruitsa fruitsan itace wadanda suke zama ruwan hoda idan sun nuna. 'Ya'yan itacen suna da nama mai daɗi wanda ke fitar da ruwan' madara kuma yana da tauraruwa mai haskakawa yayin yankewa.

Mutane sun yi amfani da fruita fruitan itace, bawo, da ganyen tauraron bishiyar tauraron magani a cikin tarihi don magance cututtuka daban-daban, gami da tari, zafi, da ciwon sukari ().

Tufafin tauraro suna ba da yawan antioxidants, kuma binciken dabba yana nuna cewa suna iya samun abubuwan kariya na ciki (,).

13. Kabeji mai tsarki

Duk irin kabeji suna da ban sha'awa sosai. Koyaya, kabeji mai ruwan hoda - wanda aka fi sani da jan kabeji - ya ƙunshi anthocyanins, wanda ke haɓaka kaddarorin haɓaka lafiyar wannan kayan lambu mai ƙoshin lafiya har ma mafi girma ().

An ɗora kabeji mai kyau tare da zare, provitamin A, da bitamin C. Yana ba da sakamako mai ƙarfi na kumburi sakamakon manyan matakan mahaɗan tsire-tsire masu ƙarfi waɗanda aka samo a cikin ganyayyaki masu launi sosai,,,.

Ana iya amfani da kabeji mai laushi iri ɗaya kamar koren kabeji kuma yana da kyakkyawar ƙari ga slaws, stews, da fris-fries.

14. Tsofaffi

Ana san tsofaffin tsofaffi don tsananin launin launi mai laushi da tasirin haɓaka. Mutane suna ɗaukar ƙwayoyin tsofaffin ƙwayoyi, kamar su syrups da capsules, a matsayin magani na halitta don magance mura da mura.

Nazarin ɗan adam ya gano cewa shan ƙwayoyin tsofaffin ƙwayoyi na manya na iya inganta bayyanar cututtuka kuma ya rage tsawon lokacin sanyi da mura (,).

Har ila yau, tsofaffin sunada yawa a cikin fiber da bitamin C, kuma ana cin su da yawa a cikin daskararre da jellies ko sanya shi cikin ruwan 'ya'yan itace, ruwan inabi, ko syrups mai da hankali.

15. fruita fruitan jan dragon

Draa draan jan dragon yana da nama mai haske, mai launin ja-ja-ja mai ɗaci da ƙananan, baƙi, tsaba masu ci. Wannan 'ya'yan itace mai zafi yana da yanayin kiwi, kuma galibi ana bayyana ɗanɗano a matsayin mai zaki mai laushi.

'Ya'yan dragon suna da ƙananan kalori amma har yanzu suna cike da zare, bitamin C, da magnesium, suna mai da su abinci mai gina jiki ga salatin' ya'yan itace da sauran jita-jita masu daɗi ().

'Ya'yan jan dragon kuma suna dauke da babban sinadarin antioxidants masu kariya.

Binciken gwajin-bututu ya ba da shawara cewa cirewa daga 'ya'yan jan dragon na iya samun ikon dakatar da ci gaban wasu nau'ikan kwayoyin cutar kansar mutum, gami da cutar sankarar mama, kuma yana iya haifar da mutuwar kwayar cutar kansar ().

16. Sha'ir mai tsada

Sha'ir hatsi ne wanda yake da launuka iri-iri, ciki har da baƙi, shuɗi, rawaya, da shunayya ().

Duk nau'ikan sha'ir suna da yawa a cikin fiber da ma'adanai, kamar su manganese, iron, magnesium, da selenium. Tare da waɗannan abubuwan gina jiki, ana ɗora sha'ir mai launin shuɗi tare da anthocyanins, yana mai da shi kyakkyawan zaɓi don mai ƙoshin abinci mai gina jiki ().

Sha'ir shima yana dauke da sinadarin beta-glucan, nau'ikan zaren da aka alakanta shi da fa'idodin kiwon lafiya da dama. Bincike ya nuna cewa beta-glucan na iya haɓaka lafiyar narkewar abinci, rage abubuwan haɗarin cututtukan zuciya, da haɓaka amsar rigakafi ().

Bugu da ƙari, waɗanda ke cin abinci mai wadataccen hatsi kamar shuɗin sha'ir yana da ƙananan cututtuka, irin su ciwon sukari na 2, cututtukan zuciya, da wasu cututtukan daji ().

Layin kasa

Abincin mai-launi mai launi yana ba da fa'idodi masu yawa na lafiya da ƙara launi zuwa abincinku.

Haɗa abinci mai laushi kamar baƙar fata, Redbor kale, 'ya'yan acai, haramtacciyar shinkafa, karas mai laushi, da bishiyar manya a cikin shirin cin abincinku na iya tabbatar da cewa kuna amfani da ƙwaya mai ƙarfi na antioxidants anthocyanin da abubuwa masu mahimmanci daban-daban.

Gwada ƙara ofan ofa fruitsan itace, kayan marmari, da hatsi a cikin wannan jeren zuwa abincinku na gaba ko abun ciye-ciye don cin fa'idodin haɓaka halayen lafiyarsu.