13 Kayan Lafiyar Tushen Kayan Lafiya

Wadatacce

• 1. Albasa
• 2. Dankali mai zaki
• 3. Juyawa
• 4. Jinjaye
• 5. Beets
• 6. Tafarnuwa
• 7. Radish
• 8. Fandare
• 9. Karas
• 10. Celeriac
• 11. Turmeric
• 12. Dankali
• 13. Rutabaga
• Layin .asa
• Shirye-shiryen Abinci: Karin kumallo na yau da kullun tare da Hash Dankali Mai Danshi

Tushen kayan lambu an daɗe ana jin daɗin zama wani ɓangare mai daɗin abinci mai ƙoshin lafiya.

An ayyana shi azaman tsire-tsire masu ci wanda ke tsirowa a ƙasan ƙasa, dankali, karas da albasa wasu examplesan misalai ne gama gari waɗanda yawancinsu suka saba da su.

Koyaya, akwai wasu nau'ikan daban-daban - kowannensu yana da nau'ikan abubuwan gina jiki da fa'idodin kiwon lafiya.

Anan ga lafiyayyun tushen kayan lambu guda 13 da zaka kara zuwa abincinka.

1. Albasa

Albasa shahararrun kayan lambu ne, wadanda suke aiki a matsayin kayan abinci na abinci da yawa.

Suna da yawa a cikin fiber, bitamin C da antioxidants (1).

Antioxidants mahaukaci ne waɗanda zasu iya kare ƙwayoyin ku daga lalacewar kumburi da taimakawa hana cutar (,).

Bincike ya nuna cewa cin albasa na iya zama alaƙa da fa'idodi masu yawa na kiwon lafiya.

Misali, wani bincike ya gano cewa cin oza 3.5 (gram 100) na danyen albasa a kowace rana yana matukar rage yawan sukarin jini a cikin masu ciwon suga ().

Abin da ya fi haka kuma, sauran bincike sun lura cewa albasa na iya mallakar kaddarorin masu rikitarwa, tare da karatun boko wanda ke alakanta yawan cin wannan kayan lambu zuwa kasadar kamuwa da nau'ikan cutar kansa (,).

Albasa na aiki sosai a cikin abinci iri-iri kuma ana iya saka ta cikin salatin, miya, kwai mai laushi, casseroles, shinkafa ko taliyar abinci da ƙari da yawa.

Takaitawa Albasa tana da yawa a cikin antioxidants kuma tana iya taimakawa rage sukarin jini
matakan da haɗarinku na wasu cututtukan daji.

2. Dankali mai zaki

Dankali mai zaki yana da kuzari kuma mai daɗin tushen kayan lambu waɗanda suke da ƙoshin lafiya da ƙoshin lafiya tare da fa'idodin kiwon lafiya.

Suna da wadataccen fiber, bitamin C, manganese da bitamin A da kuma kyakkyawan tushe na yawancin antioxidants - gami da beta-carotene, chlorogenic acid da anthocyanins (7, 8,).

Binciken karatu uku ya nuna cewa cin gram 4 na farin dankalin turawa mai tsami a kowace rana tsawon makonni 12 ya inganta kula da sukarin jini a cikin mutane masu ciwon suga ().

Saboda abubuwan bitamin A, wasu nazarin suna ba da shawarar cewa wannan tushen kayan lambu na iya inganta aikin rigakafi, kariya daga matsalar hangen nesa da tallafawa lafiyar fata (,,).

Za a iya gasa dankalin turawa, a dafa shi, a gasa shi ko kuma a dafa shi kuma a more shi azaman gefen abinci mai daɗi ko kuma a ƙara komai daga sandwiches zuwa salads zuwa kwanukan karin kumallo.

Takaitawa Dankali mai zaki na iya taimakawa inganta kula da sukarin jini kuma suna
mai cike da bitamin A, wanda zai iya kiyaye gani da inganta rigakafi da fata
lafiya.

3. Juyawa

Turnips kayan lambu ne masu daɗin gaske kuma an horar dasu shekaru aru aru.

Suna da furofayil mai ban sha'awa, kasancewar babban tushen bitamin C, fiber, manganese da potassium (14).

Vitaminara bitamin C a cikin abincinku na iya taimakawa haɓaka rigakafin ku, tare da binciken daya lura cewa samun isasshen wannan bitamin na iya taimakawa rage alamun da rage gajiyar cututtukan numfashi, kamar sanyi na yau da kullun ().

Bugu da ƙari, nazarin ya nuna cewa cinye karin kayan marmarin giciye, kamar su turnips, na iya haɗuwa da ƙananan haɗarin ciki, nono, launi da huhu na huhu (,,,).

Za a iya sauya juzu'i cikin kusan kowane girke-girke a madadin dankali. Gwada gwada soyayyen dankali, coleslaw, dama-soya ko salad.

Takaitawa Turnips suna da yawa a cikin haɓakar bitamin C kuma ana ɗaukarsu a
tushe da kuma kayan lambu mai gishiri. Cin shi yana iya haɗuwa da ƙananan
haɗarin wasu nau'ikan cutar kansa.

4. Jinjaye

Ginger shukar shuki ne daga China wanda ke da alaƙa da sauran kayan lambu kamar su turmeric.

An ɗora shi tare da antioxidants, gami da wani takamaiman mahaɗan da ake kira gingerol, wanda aka haɗu da dogon jerin fa'idodin kiwon lafiya ().

Wani bincike a cikin mata masu juna biyu 1,278 sun gano cewa ginger na da tasiri wajen rage tashin zuciya da cutar safiya ().

Hakanan yana iya rage zafi da kumburi, tare da wasu bincike da suka nuna cewa cire ginger zai iya taimakawa jin zafi na al'ada da rage alamomi a cikin mutanen da ke fama da cutar sanyin ƙashi (,,).

Jinja yana ba da babban ƙari ga shayi, kayan miya, mai laushi da stew kuma yana iya kawo zing zesty ga kusan kowane irin abinci.

Takaitawa Jinja tana da wadata a cikin antioxidants kuma tana iya taimakawa rage tashin zuciya da
rage zafi da kumburi.

5. Beets

Beets suna ɗaya daga cikin kayan lambu masu tushen abinci mai gina jiki, ana samun adadin fiber, folate da manganese cikin kowane aiki (25).

Har ila yau, suna da yawa a cikin nitrates, waxanda suke da amfani mahallin shuke-shuke wanda zai iya taimakawa wajen fadada jijiyoyin jini, da yiwuwar rage hawan jini da inganta lafiyar zuciya ().

Nazarin kuma ya nuna cewa cin gwoza na iya inganta aikin motsa jiki da kara kwararar jini zuwa kwakwalwar ku (,,).

Bugu da ƙari, nazarin dabba ya gano cewa ƙwayar beetroot na iya samun kayan haɓaka na ƙwayar cuta kuma yana iya rage girma da yaduwar ƙwayoyin kansa (,).

Don amfani da fa'idodi na musamman na beets, gwada gasa, juices, pickling, tafasa ko tururin wannan tushen kayan lambu mai daɗi.

Takaitawa Beets shine kyakkyawan tushen nitrates kuma yana iya inganta motsa jiki
aiki, ƙara yawan jini da rage haɓakar ƙwayoyin cuta -
bisa ga nazarin mutum da na dabbobi.

6. Tafarnuwa

Tafarnuwa ita ce tushen kayan lambu wanda yake nasa ne Allium jinsin halitta kuma yana da alaƙa da alaƙa da albasa, leeks, chives da kuma albasa.

Kowace hidimar tafarnuwa tana alfahari da adadi mai yawa na abubuwan gina jiki, gami da manganese, bitamin B6 da bitamin C (32).

Ari da haka, sanannen sanannen kayan aikin magani, waɗanda galibi ake dangantawa da mahallin allicin, wanda ake fitarwa lokacin da aka niƙa ƙanƙan tafarnuwa, tauna ko aka yanyanka ().

Nazarin ya gano cewa tafarnuwa na iya inganta lafiyar zuciya ta hanyar rage hawan jini da matakan duka cholesterol da triglycerides (,,).

Hakanan yana iya haɓaka aikin rigakafi, kamar yadda bincike ya nuna cewa yana iya rage ƙarancin alamomin kuma zai taimaka hana rigakafin cututtuka, kamar sanyin yau da kullun (,).

Mafi kyau duka, tafarnuwa yana da kwarjini sosai kuma ana iya amfani dashi don haɓaka ƙanshin dandano mai daɗin da kuka fi so, kayan miya, kayan abinci na gefe da manyan kwasa-kwasan.

Takaitawa Tafarnuwa tana da kaddarorin magunguna masu ƙarfi saboda mahaɗin
allicin. Yana iya taimaka inganta rigakafin ka, rage hawan jini da raguwa
matakan cholesterol da triglyceride.

7. Radish

Radishes na iya zama ƙanana, amma suna gudanar da shirya naushi idan yazo da abinci mai gina jiki.

Ba su da yawa a cikin carbs da adadin kuzari amma duk da haka suna ƙunshe da ƙwaya mai kyau da kuma bitamin C (39).

Hakanan Radishes suna da abubuwan antifungal kuma sunyi tasiri akan nau'ikan naman gwari da yawa a cikin bututun gwaji da na dabba (,).

Ba wai kawai ba, amma binciken bera daya ya gano cewa ganyayen tsire-tsire na radish na iya kare kan ulcers ().

Radishes suna da kyau don kawo ɗan ɓacin rai ga abincinku ko abincin ciye-ciye. Gwada ƙara yanki zuwa slaws, sandwiches, salads ko tacos don bawa abincinku abinci mai gina jiki da daɗi.

Takaitawa Radishi yana ƙunshe da adadi mai kyau na fiber da bitamin C. Suna iya
Har ila yau, suna da kayan haɗin antifungal kuma zai iya kare kan ulcers,
bisa ga nazarin dabbobi da bututun gwaji.

8. Fandare

An san shi don dandano mai kamar licorice, fennel shine nau'in shuke-shuken furanni masu alaƙa da karas.

Baya ga samar da adadin kalori kadan a kowane aiki, fennel tana dauke da fiber, bitamin C, potassium da manganese (43).

Hakanan ya ƙunshi maɗaurin mahaɗa, wanda ke ba fennel ɗanɗano na musamman, ƙanshi da fa'idodi masu yawa na kiwon lafiya.

Studyaya daga cikin binciken bera ya nuna cewa anethole ya iya gyara wasu enzymes da ke tattare da haɓakar carbs don taimakawa rage matakan jini ().

Mene ne ƙari, nazarin tube-tube ya lura cewa anethole yana da ƙwayoyin ƙwayoyin cuta kuma yana iya hana haɓakar ƙwayoyin cuta (,).

Fennel za a iya jin daɗin sabo, gasashe ko sautéed, kazalika a gauraya shi a cikin salat, miya, alayyahu da taliyar abinci.

Takaitawa Fennel ya ƙunshi mahaɗan mahaɗan, wanda aka nuna
rage yawan sukarin jini da toshe ci gaban kwayoyin cuta a cikin kwaya-kwaya da dabba
karatu.

9. Karas

Kamar yadda ɗayan sanannen sanannen kayan lambu, karas shima yake saman jadawalin a matsayin ɗayan masu ƙoshin abinci.

Suna cike da bitamin A da K, har ma da mahimmin maganin beta-carotene (47,).

Cin karas an danganta shi da ingantaccen matsayin antioxidant da ƙananan matakan cholesterol a cikin mutane da dabbobi (,).

Sauran bincike sun nuna cewa yawan cin karenetoid, kamar beta-carotene, na iya kasancewa haɗuwa da ƙananan haɗarin wasu nau'o'in cutar kansa, gami da mama, prostate da ciwon kansa na ciki (,,).

Abin da ya fi haka, cin abinci na karotenoids na iya karewa daga lalacewar macular degeneration (AMD), babban abin da ke haifar da asarar gani (,).

Karas na yin babban abun ciye-ciye lokacin da aka ci ɗanye ko aka tsoma shi a cikin hummus, amma kuma ana iya dafa shi kuma a yi amfani da shi a cikin soyayyen-soyayyen abinci, stews ko gefen abinci.

Takaitawa Karas suna cikin beta-carotene, wanda ana iya ɗaure shi da ƙarami
haɗarin matsalolin hangen nesa da wasu nau'ikan cutar kansa. Cin karas shima yana da
an danganta shi zuwa ƙananan matakan cholesterol da inganta yanayin antioxidant.

10. Celeriac

Hakanan an san shi da tushen tushen seleri, seleriac shine kayan kwalliyar kayan lambu mai mahimmanci wanda ke da sauƙin dafawa da jin daɗi.

Ya ƙunshi ƙwayar bitamin C da phosphorus kuma ma kyakkyawan tushen bitamin K, yana matsawa cikin 80% na ƙimar da aka ba da shawarar yau da kullun a cikin kofi ɗaya (156-gram) mai hidimar (56).

Vitamin K sinadarin gina jiki ne mai mahimmanci, ya zama dole don daskarewar jini ().

Hakanan ana buƙata don aikin osteocalcin, hormone mai gina jiki wanda shine mabuɗin lafiyar ƙashin ku ().

Celeriac yana da ɗanɗano mai ɗanɗano da ƙyallen rubutu wanda ke aiki musamman cikin salatin. Hakanan za'a iya dafa shi, gasashe, gasa ko a nika shi sannan ayi amfani dashi a madadin dankali a kusan kowane girke-girke.

Takaitawa Celeriac shine tushen kayan lambu mai gina jiki wanda yake da yawa a ciki
bitamin K, bitamin da ya zama dole don daskarewar jini da lafiyar kashi.

11. Turmeric

Turmeric wani nau'in tushen kayan lambu ne wanda yake daga dangin shuka iri daya kamar ginger da cardamom.

Rhizomes, ko tushe, na shukar galibi ana nika su a cikin kayan ƙanshi, wanda ake amfani da shi don ƙara feshin launi, ɗanɗano da fa'idodin lafiya ga jita-jita da yawa.

Turmeric ya ƙunshi wani fili wanda ake kira curcumin, wanda aka nuna don hana haɓakar jini, ƙananan matakan cholesterol da rage alamomin kumburi a cikin gwajin-gwajin da karatun dabba (,,).

Bincike a cikin mutane kuma yana ba da shawarar cewa curcumin na iya sauƙaƙe ciwon haɗin gwiwa, daidaita matakan sukarin jini da rage alamun alamun ɓacin rai (,,).

Turmeric yana yaduwa a matsayin kayan ƙanshi kuma ana iya saka shi zuwa duka girke-girke masu daɗi da mai daɗi, da abubuwan sha, kamar su madarar turmeric ta zinariya.

Don samun fa'idarsa, tabbatar cewa an haɗa turmeric da barkono baƙi, saboda ƙarshen yana ƙunshe da wani fili wanda zai iya inganta haɓakar curcumin a cikin hanjinku sosai.

Takaitawa Turmeric ya ƙunshi curcumin, mahaɗin da aka haɗu
tare da dogon jerin fa'idodi, gami da haɓakar haɗin gwiwa, matakan sikarin jini
da kuma alamun nuna damuwa.

12. Dankali

Dankali yana da ban sha'awa sosai kuma ana samun sa sosai, tare da kusan nau'ikan nau'ikan 2,000 a halin yanzu ana noma su a ƙasashe 160 na duniya (,).

Suna kuma da amfani sosai, suna tattara kyawawan ƙwayoyi na fiber, bitamin C, bitamin B6, potassium da manganese (68).

Dankalin da aka dafa shi da sanyaya shima yana da ƙarfi a cikin sitaci mai tsayayya, wani nau'in sitaci wanda yake wucewa ba tare da ɓata shi ba ta hanyar hanyar narkewar ku kuma yana taimakawa ciyar da ƙwayoyin ku masu amfani (,).

Ba tare da ambatonsa ba, tafasasshen dankali abinci ne mai cike da wuce yarda, yana sa ku ji cikakke na dogon lokaci, wanda na iya haɓaka ƙimar nauyi (,).

Kaurace da soyayyen dankalin turawa ko kayayyakin da aka sarrafa dankalin turawa, wadanda galibi suke da kitse, gishiri da adadin kuzari amma ba sa samun abinci mai gina jiki. Madadin haka, zaɓi gasa, dafaffe ko kuma dankalin turawa dan samun yawancin abubuwan gina jiki.

Takaitawa Dankali yana dauke da sinadarai masu yawa kuma yana da karfin sitaci mai tsayayya.
Hakanan suna cike sosai, wanda na iya haɓaka ƙimar nauyi.

13. Rutabaga

Rutabagas sune kayan lambu masu tushe waɗanda suke na thean mustard kuma ana amfani dasu koyaushe don ganyensu da tushensu.

Kowace hidimar rutabagas tana ba da yalwar bitamin C, potassium da manganese tare da antioxidants masu yaƙi da cuta (73,).

Rutabagas sune mahimmin tushe na zare, wanda zai iya taimakawa tallafawa lafiyar narkewar ku da rage karfin jini da matakan cholesterol ().

Hakanan suna samar da glucosinolates, sinadarin sulphur wanda yake yawanci ana samunsa a cikin kayan marmarin gicciye wanda zai iya taimakawa kariya daga ci gaban kwayar cutar kanjamau da ci gaba da kuma hana damuwa gajiya (,).

Rutabaga ana iya yin mashed, gasa ko soyayyen kuma a more shi a cikin miya, salad, noodles har ma da kayan zaki.

Takaitawa Rutabagas suna cike da fiber da glucosinolates, waɗanda zasu iya taimakawa
kare kansar da hana damuwa mai sanya karfin abu.

Layin .asa

Akwai wadatattun kayan lambu da kayan lambu masu daɗi - kowane ɗayan sa yana da fa'idodi na musamman na kiwon lafiya.

Daga rage damuwa mai raɗaɗi don hana cutar mai ɗorewa, ƙara baƙaƙƙen abinci ko biyu na kayan lambu a cikin abincinku na yau da kullun na iya zama da fa'ida ta ban mamaki.

Don kyakkyawan sakamako, hada waɗannan kayan lambu masu ɗanɗano tare da wasu nau'ikan kayan haɗin mai gina jiki don taimakawa inganta tsarin abincinku da lafiyarku.

Shirye-shiryen Abinci: Karin kumallo na yau da kullun tare da Hash Dankali Mai Danshi