Superfoods Kowa Yana Bukatar

Wadatacce

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Abincin tsire-tsire duk taurari ne saboda kowannensu yana ɗauke da sinadarai na musamman waɗanda ke aiki tare don yaƙi da cututtuka. Menene ƙari, akwai dubban abinci waɗanda har yanzu ba a tantance su ba, don haka akwai ƙarin labarai masu daɗi a nan gaba.

Dangane da sabon bincike, abinci masu zuwa sun ƙunshi phytochemicals waɗanda ke tabbatar da zaɓuɓɓuka masu ban tsoro, in ji David Heber, MD, Ph.D., darektan Jami'ar California, Los Angeles, Cibiyar Gina Jiki da andan Adam. Wane Launi Ne Abincinku? (HarperCollins, 2001). Don haka ku ci fiye da waɗannan:

Broccoli, kabeji da Kale

Isothiocynanates a cikin waɗannan kayan lambu masu gicciye suna motsa hanta don lalata magungunan kashe ƙwari da sauran ƙwayoyin cuta. A cikin mutanen da ke da saukin kamuwa da cutar kansar hanji, waɗannan phytochemicals da alama suna rage haɗarin.

Karas, mangwaro da kabewar hunturu

Alfa da beta carotenes a cikin waɗannan kayan marmari da 'ya'yan itatuwa suna taka rawa wajen rigakafin cutar kansa, musamman huhu, esophagus da ciki.

'Ya'yan itacen Citrus, jajayen apples da dawa

Babban dangin mahadi da aka sani da flavonoids da ake samu a cikin waɗannan 'ya'yan itatuwa da kayan marmari (da jan giya) suna nuna alƙawarin a matsayin mayaƙan ciwon daji.

Tafarnuwa da albasa

Iyalan albasa (gami da leeks, chives da scallions) suna da wadatar allyl sulfides, wanda zai iya taimakawa rage hawan jini da nuna alƙawarin kariya daga cututtukan daji na ciki da narkewar abinci.

Innabi ruwan hoda, barkonon karar kararrawa da tumatir

Lycopene na zahiri yana da ƙarin samuwa bayan dafa abinci, wanda ke sa manna tumatir da ketchup su zama mafi kyawun tushen sa. Lycopene yana nuna alƙawarin yaƙi da huhu da cutar kansa.

Red inabi, blueberries da strawberries

Anthocyanins waɗanda ke ba waɗannan 'ya'yan itacen launuka daban -daban na iya taimakawa kawar da cututtukan zuciya ta hanyar hana samuwar jini. Anthocyanins kuma sun bayyana suna hana ci gaban tumor.

Alayyahu, ganyen collard da avocado

Lutein, wanda ya bayyana yana rage haɗarin cututtukan zuciya da bugun jini tare da kare kariya daga macular degeneration na shekaru (wanda ke haifar da makanta), yana da yawa a cikin kabewa.

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