Rayayyun kayan lambu suna da lafiya fiye da dafa shi? Ba Koyaushe ba

Wadatacce

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Da alama yana da hankali cewa veggie a cikin yanayin sa zai fi abinci mai gina jiki fiye da takwaransa da aka dafa. Amma gaskiyar ita ce wasu kayan lambu suna da koshin lafiya yayin da abubuwa ke zafi kaɗan. Yanayin zafi yana rage wasu bitamin da ma'adanai a cikin kayan lambu da kashi 15 zuwa 30, amma tafasa shine babban laifi. Sautéing, tururi, gasa da gasa yana rage asara. Kuma dafa abinci a haƙiƙa yana ƙara matakan wasu sinadarai ta hanyar rushe bangon tantanin shukar da ake kulle sinadarai a ciki. Ga misalai uku masu daɗi:

Tumatir

A lokacin bazara nakan tumatur innabi kamar M & Ms, amma bincike ya nuna cewa lokacin dafa shi abun cikin lycopene na waɗannan lu'ulu'u masu daɗi yana ƙaruwa da kusan kashi 35 cikin ɗari. Lycopene, antioxidant da ke da alhakin launin ruby ​​​​tumatir, yana da alaƙa da kariya daga nau'o'in ciwon daji da yawa, ciki har da prostate, pancreas, nono, cervix da huhu, da kuma ƙananan haɗarin cututtukan zuciya, na al'ummarmu na # 1 mai kashe maza. mata.

Yadda ake dafa abinci: Ina son a yanka tumatir innabi ko ceri a cikin rabin sannan a soya a cikin man zaitun mai budurwa tare da tafarnuwa da albasa, sannan a yayyafa da ƙamshin spaghetti. Yana da zafi mai ban mamaki ko kamar sauran abubuwan da suka ragu a rana mai zuwa.

Karas

Sabon carrot tare da koren koren korensa babu shakka yana ɗaya daga cikin mafi kyawun kayan lambu a duniya, amma dafa abinci na iya haɓaka matakan beta-carotene sama da kashi 30. Wannan maɓallin antioxidant yana tallafawa hangen nesan mu na dare, yana kariya daga cututtukan zuciya, cututtukan daji da yawa (mafitsara, mahaifa, prostate, colon, esophagus) kuma mai kariya ne na huhu.

Yadda ake dafa abinci: Goge ko hazo tare da ƙarin zaitun zaitun, gasa a 425 F na mintuna 25 zuwa 30. Yayyafa da balsamic vinegar kuma ci gaba da gasa wani minti 3-5. Don adana ƙarin antioxidants sara bayan dafa abinci.

Alayyahu

Salatin alayyahu yana daya daga cikin abincin da nake ci na bazara, kuma ina jefa sabbin ganyen alayyafo na jarirai cikin 'ya'yan itace smoothies, amma dafa alayyafo an nuna yana haɓaka matakan lutein, antioxidant wanda ke hana cataracts da macular degeneration. Ganyen ganye mai ɗumi yana iya taimaka muku sha fiye da alli. Wancan ne saboda a cikin sabon yanayinsa alli yana ɗaure da wani abu na halitta da ake kira oxalic acid, wanda ke rage sha, amma dafa abinci yana taimakawa wajen kwance biyun. Dafaffen alayyahu kuma ya fi ƙanƙanta, don haka kuna samun ƙarin abubuwan gina jiki ta kowane cizo - kofuna uku na fakiti 89 na alli idan aka kwatanta da miligram 245 a cikin kofi 1 da aka dafa.

Yadda ake dafa abinci: Dumi mai zafi mai zafi a cikin kwanon rufi akan matsakaiciyar zafi. Ƙara tafarnuwa da niƙaƙƙen albasa da albasa da albasa da tafasa har sai da taushi, kimanin mintuna 2-3. Ƙara ƴan manyan ɗigo na sabobin alayyahu da motsawa har sai ya bushe.

Don gabaɗayan abinci mai gina jiki yana da kyau a ci cakuda danye da dafaffen kayan marmari, amma tun da kashi 75 cikin ɗari na Amurkawa sun gaza abinci uku na yau da kullun, saƙo mafi mahimmanci shine: ku ci su duk yadda kuke so!

Cynthia Sass ƙwararren masanin abinci ne wanda ke da digiri na biyu a kimiyyar abinci mai gina jiki da lafiyar jama'a. Ana yawan gani a gidan talabijin na ƙasa ita ce edita mai ba da gudummawar SHAPE kuma mai ba da shawara kan abinci mai gina jiki ga New York Rangers da Tampa Bay Rays. Sabuwar mafi kyawun siyar ta New York Times shine Cinch! Cin Sha'awa, Sauke Fam da Rasa Inci.

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