Superfoods 16 Waɗanda suka cancanci taken

Wadatacce

• 1. Duhun Ganyen Ganye
• 2. Berry
• 3. Koren Shayi
• 4. Qwai
• 5. Kayan kwalliya
• 6. Goro da Tsaba
• 7. Kefir (Da Yogurt)
• 8. Tafarnuwa
• 9. Man Zaitun
• 10. Jinjaye
• 11. Turmeric (Curcumin)
• 12. Salmon
• 13. Avocado
• 14. Dankali mai zaki
• 15. Naman kaza
• 16. Ruwan teku
• Layin .asa

Maganar abinci mai gina jiki, babu irin wannan cin abinci.

An ƙirƙira kalmar don dalilai na talla don tasiri tasirin yanayin abinci da sayar da kayayyaki.

Masana'antar abinci tana ba da lakabin mafi kyawun abinci akan wadataccen kayan abinci mai gina jiki tare da ƙwarin ikon da zai iya shafar lafiyar.

Kodayake ana iya bayyana abinci da yawa kamar super, yana da mahimmanci a fahimci cewa babu wani abinci guda ɗaya wanda ke riƙe mabuɗin lafiyar lafiya ko rigakafin cututtuka.

Amma tun da kalmar “superfood” ba ta da alama za ta je ko'ina ba da daɗewa ba, yana iya zama da kyau a yi la’akari da kyau game da wasu zaɓuɓɓukan lafiya.

Anan akwai abinci 16 waɗanda zasu dace da taken cin abinci mai daraja.

1. Duhun Ganyen Ganye

Duhun kayan koren ganye mai duhu (DGLVs) sune kyakkyawan tushen abinci mai gina jiki gami da fure, zinc, calcium, iron, magnesium, bitamin C da fiber.

Wani ɓangare na abin da ke sa DGLVs ya fi girma shine ƙarfin su don rage haɗarin cututtukan ku na yau da kullun ciki har da cututtukan zuciya da kuma buga ciwon sukari na 2 (,).

Hakanan suna ƙunshe da manyan ƙwayoyin mahaɗan anti-inflammatory wanda aka sani da carotenoids, wanda zai iya kariya daga wasu nau'ikan cutar kansa ().

Wasu sanannun DGLVs sun haɗa da:

• Kale
• Chard na Switzerland
• Collard ganye
• Ganyen turnip
• Alayyafo

Wasu DGLVs suna da ɗanɗano mai ɗaci kuma ba kowa ke jin daɗin su a fili ba. Kuna iya ƙirƙirar kirkira ta hanyar haɗa su a cikin miyan kuka da kuka fi so, salati, santsi, soyayyen-wake da curry.

Duhu koren kayan lambu suna cike da zare da abinci mai gina jiki wanda zai iya zama silar hana wasu cututtukan da basu dace ba.

2. Berry

Berry shine tushen abinci mai gina jiki na bitamin, ma'adanai, fiber da antioxidants.

Strongarfin ƙarfin antioxidant na berries yana haɗuwa da raguwar haɗarin cututtukan zuciya, ciwon daji da sauran yanayin mai kumburi (,).

Berries na iya zama mai tasiri wajen magance nau'ikan narkewar narkewa da cututtukan da suka shafi rigakafi idan aka yi amfani da su tare da magungunan gargajiya na gargajiya ().

Wasu daga cikin mafi yawan 'ya'yan itace sun hada da:

• Rasberi
• Strawberries
• Blueberries
• Baƙi
• Cranberries

Ko kuna jin daɗin su a matsayin ɓangare na karin kumallon ku, a matsayin kayan zaki, a salad ko a cikin santsi, fa'idodin lafiyar healtha ofan berriesa berriesan berriesa berriesa na berriesa berriesan berriesa berriesan itace suna da yawa kamar yadda suke amfani da kayan girkin su.

Berries suna cike da abubuwan gina jiki da antioxidants wanda na iya hana wasu cututtuka da inganta narkewa.

3. Koren Shayi

Asali daga China, koren shayi shine abin sha mai sauƙin caffein tare da dumbin kayan magani.

Green shayi yana da wadata a cikin antioxidants da mahaɗin polyphenolic waɗanda ke da tasirin anti-mai kumburi mai ƙarfi. Daya daga cikin mafi yawan antioxidants a cikin koren shayi shine catechin epigallocatechin gallate, ko EGCG.

EGCG mai yiwuwa ne abin da ya ba koren shayi bayyanannen ikonsa na kariya daga cututtukan yau da kullun waɗanda suka haɗa da cututtukan zuciya, ciwon sukari da ciwon daji (,).

Bincike ya kuma nuna cewa catechins da maganin kafeyin a cikin koren shayi na iya sanya shi ingantaccen kayan aiki don rage nauyi a cikin wasu mutane ().

Green shayi yana da wadatar antioxidant tare da fa'idodin kiwon lafiya da yawa ciki har da yiwuwar rigakafin cutar kansa.

4. Qwai

Qwai a tarihance ya kasance batun da ake takaddama a kansa a duniyar abinci mai gina jiki saboda yawan sinadarin cholesterol, amma sun kasance daya daga cikin abinci mai lafiya.

Cikakken ƙwai suna da wadataccen abinci mai gina jiki ciki har da bitamin B, choline, selenium, bitamin A, ƙarfe da phosphorus.

An kuma ɗora su da furotin mai inganci.

Qwai yana ƙunshe da ƙwayoyi biyu masu ƙarfi, zeaxanthin da lutein, waɗanda aka san su da kare hangen nesa da lafiyar ido (,).

Duk da fargabar da ke tattare da amfani da kwai da babban cholesterol, bincike ya nuna babu karuwar da za a iya aunawa a cikin cututtukan zuciya ko haɗarin ciwon sukari daga cin har zuwa ƙwai 6-12 a mako ().

A zahiri, cin ƙwai na iya ƙara “mai kyau” HDL cholesterol a cikin wasu mutane, wanda na iya haifar da raguwa mai kyau cikin haɗarin cututtukan zuciya. Ana buƙatar ƙarin bincike don zana tabbataccen ƙarshe ().

Qwai suna da wadataccen furotin mai inganci da kuma sinadarin antioxidants na musamman. Bincike ya nuna cewa cin kwai a kai a kai ba zai kara kasadar kamuwa da cututtukan zuciya ko ciwon suga ba.

5. Kayan kwalliya

Legumes, ko kayan lambu, nau'ikan abinci ne na tsire-tsire wanda ya ƙunshi wake (gami da waken soya), doya, wake, gyaɗa da alfalfa.

Suna samun lakabin superfood saboda suna dauke da abubuwan gina jiki kuma suna taka rawa wajen hanawa da sarrafa cututtuka daban-daban.

Legumes na asali sune tushen tushen bitamin B, ma'adanai daban-daban, furotin da fiber.

Bincike ya nuna cewa suna ba da fa'idodin kiwon lafiya da yawa ciki har da ingantaccen nau'in ciwon sukari na 2, da rage hawan jini da cholesterol ().

Cin wake da wake a kai a kai na iya kuma inganta kulawar nauyi, saboda ikonsu na inganta jin koshi ().

Legumes na ƙwai suna da wadata a yawancin bitamin, furotin da fiber. Suna iya hana wasu cututtuka na yau da kullun da tallafawa ƙimar nauyi.

6. Goro da Tsaba

Kwayoyi da tsaba suna da yalwar fiber, furotin na ganyayyaki da mai da ke da zuciya.

Hakanan suna shirya mahaɗan tsire-tsire daban-daban tare da abubuwan da ke haifar da kumburi da antioxidant, waɗanda za su iya kariya daga gajiya mai sanya ƙwayoyin cuta ().

Bincike ya nuna cewa cin goro da iri na iya samun kariya daga cutar zuciya ().

Kwayoyi na kowa da tsaba sun haɗa da:

• Almonds, pecans, pistachios, walnuts, cashews, kwayar Brazil, kwayar macadamia.
• Gyada - ta hanyar kwalliyar kwalliya, amma galibi ana daukar goro.
• 'Ya'yan sunflower,' ya'yan kabewa, chia tsaba, flaxseeds, hemp seed.

Abin sha'awa, kodayake kwayoyi da tsaba suna da yawan kuzari, wasu nau'ikan goro suna da alaƙa da asarar nauyi lokacin da aka haɗa su cikin daidaitaccen abinci (,,).

Kwayoyi da tsaba cike suke da zare da ƙoshin lafiya mai kyau. Suna iya rage haɗarin kamuwa da cututtukan zuciya da tallafawa asarar nauyi.

7. Kefir (Da Yogurt)

Kefir shine abin sha mai narkewa wanda yawanci ana sanya shi daga madara wanda ya ƙunshi furotin, alli, bitamin B, potassium da probiotics.

Kefir yayi kama da yogurt amma yana da daidaitaccen sirara kuma yawanci yafi kwayar cuta fiye da yogurt.

Fermented, abinci mai wadataccen kwayar cuta kamar kefir suna da alaƙa da fa'idodi da dama, haɗe da rage yawan cholesterol, saukar da hawan jini, inganta narkewa da kuma sakamako mai saurin kumburi (,,).

Kodayake kefir ana yin shi ne daga madarar shanu, yawanci mutane suna haƙuri da haƙuri tare da lactose saboda ƙoshin lactose ta ƙwayoyin cuta.

Koyaya, shima ana yin sa ne daga abubuwan sha wadanda basu sha ba kamar su madarar kwakwa, madarar shinkafa da ruwan kwakwa.

Zaku iya siyan kefir ko kuyi da kanku. Idan kun zaɓi samfurin da aka shirya na kasuwanci, ku kula da ƙarin sukari.

Kefir shine abin sha mai daɗaɗɗa tare da fa'idodin kiwon lafiya da yawa waɗanda ke da alaƙa da abubuwan probiotic. Kodayake ana yin shi ne daga madarar shanu, ana iya samun kefir a siffofin da ba na kiwo ba.

8. Tafarnuwa

Tafarnuwa abinci ne na tsiro wanda yake da alaƙa da alaƙa da albasa, leek da kuma ɗanɗano. Yana da kyakkyawan tushen manganese, bitamin C, bitamin B6, selenium da fiber.

Tafarnuwa shahararren sinadarin cin abinci ne saboda dandanon ta daban, amma kuma an yi amfani da ita don amfanin magani na ƙarni da yawa.

Bincike ya nuna cewa tafarnuwa na iya zama mai tasiri wajen rage cholesterol da hawan jini, da kuma tallafawa aikin garkuwar jiki ().

Abin da ya fi haka, sinadarin sulphur a cikin tafarnuwa na iya ma taka rawa wajen hana wasu nau'ikan cutar kansa ().

Tafarnuwa abinci ne mai wadataccen abinci wanda aka yi amfani da shi don amfanin magani tsawon ƙarnika. Yana iya zama da amfani don tallafawa aikin rigakafi da rage haɗarin kamuwa da cututtukan zuciya da wasu cututtukan kansa.

9. Man Zaitun

Man zaitun man ne na zahiri wanda aka ɗebo daga thea ofan itacen zaitun kuma ɗayan mahimman kayan abinci na Rum.

Babbar iƙirarin da ake yi wa lafiyar su shine manyan matakan sahihan ƙwai (MUFAs) da mahaɗan polyphenolic.

Oilara man zaitun a abincinku na iya rage kumburi da haɗarin wasu cututtuka kamar cututtukan zuciya da ciwon sukari (,, 28).

Hakanan ya ƙunshi antioxidants kamar su bitamin E da K, waɗanda za su iya karewa daga lalacewar salon salula daga damun rashi.

Man zaitun shine ɗayan tushen tushen mai a cikin abincin Bahar Rum. Zai iya zama fa'ida wajen rage cututtukan zuciya, ciwon sukari da sauran yanayin kumburi.

10. Jinjaye

Jinja ya fito ne daga asalin tsiron fure daga China. An yi amfani dashi azaman kayan haɓaka mai daɗaɗɗen kayan lambu da kuma tasirin magunguna masu yawa.

Tushen Ginger ya ƙunshi antioxidants, kamar gingerol, wanda ƙila ke da alhakin yawancin fa'idodin kiwon lafiyar da aka ruwaito da ke tattare da wannan abincin.

Jinja na iya zama mai tasiri ga gudanar da tashin zuciya da rage ciwo daga mummunan yanayi mai kumburi (,,).

Hakanan yana iya rage haɗarin cututtukanku na yau da kullun kamar cututtukan zuciya, rashin hankali da wasu cututtukan daji (,,).

Ana samun zanjabi sabo, a matsayin mai ko ruwan 'ya'yan itace kuma a cikin busassun / foda. Yana da sauƙin haɗawa cikin miya, soyayyen-miya, biredi da shayi.

Ana amfani da ginger domin dandanon sa da kuma tasirin magani. Zai iya zama da amfani wajen magance tashin zuciya, ciwo da hana wasu cututtuka na yau da kullun.

11. Turmeric (Curcumin)

Turmeric wani yaji ne mai haske wanda yake da alaƙa da ginger. Asali daga Indiya, ana amfani dashi don girki da kuma amfaninsa na magani.

Curcumin shine mahaɗin aiki a cikin turmeric. Yana da tasirin antioxidant da anti-mai kumburi kuma yana mai da hankali ga yawancin bincike kewaye da turmeric.

Nazarin ya nuna cewa curcumin na iya zama mai tasiri wajen magancewa da kuma hana cututtuka na yau da kullun irin su kansar, cututtukan zuciya da ciwon suga (,).

Hakanan yana iya taimakawa warkar da rauni da ragin ciwo (,).

Drawaya daga cikin raunin amfani da curcumin a likitance shi ne cewa ba sauƙin ɗaukar jikinku, amma ana iya haɓaka shawar sa ta hanyar haɗa shi da mai ko wasu kayan ƙanshi kamar barkono baƙi.

Rukunin aiki a cikin turmeric, curcumin, yana haɗuwa da yawancin tasirin magani. Curcumin baya samun nutsuwa sosai kuma yakamata a hada shi da abubuwan da zasu kara inganta shi, kamar su barkono barkono.

12. Salmon

Salmon kifi ne mai gina jiki wanda ke cike da ƙwayoyin mai mai kyau, furotin, bitamin B, potassium da selenium.

Yana daya daga cikin ingantattun hanyoyin samun mai na Omega-3, wanda aka sansu da fa'idodi iri-iri na lafiya, kamar rage kumburi ().

Ciki har da kifin salmon a cikin abincinku na iya rage haɗarin kamuwa da cututtukan zuciya da ciwon sukari kuma ya taimake ku riƙe ƙimar lafiya ().

Wata illa ta cin abincin kifin kifi da sauran nau'ikan abincin kifin shine gurɓatarwar su da ƙarfe masu nauyi da sauran abubuwan gurɓatar muhalli.

Kuna iya guje wa tasirin mummunan tasiri ta hanyar iyakance yawan cin kifin zuwa sau biyu zuwa uku a kowane mako (41).

Salmon kyakkyawan tushe ne na abubuwan gina jiki da yawa, musamman omega-3 fatty acid. Rage yawan amfani da kifin salmon don kauce wa mummunan sakamako daga gurɓatattun abubuwa a cikin kifi da abincin teku.

13. Avocado

Avocado dan itace ne mai matukar gina jiki, kodayake galibi ana ɗaukarsa kamar kayan lambu a cikin aikace-aikacen kayan abinci.

Yana da wadataccen abinci mai gina jiki, gami da fiber, bitamin, ma'adanai da ƙoshin lafiya ().

Mai kama da man zaitun, avocado yana da yawa a cikin ƙwayoyin da ba su da ƙarfi (MUFAs). Oleic acid shine mafi rinjaye MUFA a cikin avocado, wanda ke da alaƙa da rage kumburi a cikin jiki ().

Cin avocado na iya rage haɗarin kamuwa da cututtukan zuciya, ciwon suga, cututtukan rayuwa da wasu nau'ikan cutar kansa (,,).

Avocados suna da wadataccen abinci mai gina jiki, fruitsa fruitsan-fiber masu higha thatan itace wanda ke iya taka rawa wajen rage kumburi da cututtuka na yau da kullun.

14. Dankali mai zaki

Dankali mai zaki itace tushen kayan lambu wacce aka loda da kayan abinci masu yawa, ciki har da potassium, fiber da bitamin A da C.

Hakanan sune kyakkyawan tushen carotenoids, wani nau'in antioxidant wanda zai iya rage haɗarinka na wasu nau'ikan cutar kansa ().

Duk da dandanonsu mai dadi, dankali mai zaki ba ya kara yawan suga a cikin jini kamar yadda kuke tsammani. Abin sha'awa shine, suna iya inganta haɓakar sukari a cikin waɗanda ke da ciwon sukari na 2 ().

Dankali mai zaki abinci ne mai matukar gina jiki wanda aka ɗora da carotenoids, waɗanda ke da ƙwayoyin antioxidant masu ƙarfi. Hakanan suna iya zama da amfani ga sarrafa sukarin jini.

15. Naman kaza

Wasu daga cikin nau'ikan namomin kaza da ake ci sune maballin, portobello, shiitake, crimini da naman kaza.

Kodayake abubuwan gina jiki sun bambanta dangane da nau'in, namomin kaza sun ƙunshi bitamin A, potassium, fiber, da yawancin antioxidants waɗanda basa cikin yawancin sauran abinci ().

Abin sha'awa shine, yawan cin naman kaza yana da alaƙa da yawan shan kayan lambu gaba ɗaya, yana ba da gudummawa ga cikakken abinci mai gina jiki ().

Saboda keɓaɓɓen abun ciki na antioxidant, namomin kaza na iya taka rawa wajen rage kumburi da hana wasu nau'ikan cutar kansa (,,).

Wani babban fasalin naman kaza shine ana amfani da kayayyakin sharar gona don haɓaka su. Wannan yana sanya namomin kaza wani sashi mai dorewa na tsarin abinci mai lafiya ().

Namomin kaza cike suke da abubuwan gina jiki kuma yana iya rage barazanar wasu cututtuka. Bugu da ƙari, namomin kaza zaɓaɓɓen abinci ne mai ɗorewa.

16. Ruwan teku

Ruwan teku shine kalmar da ake amfani da ita don bayyana wasu kayan lambu masu wadataccen kayan lambu a cikin teku. An fi amfani da shi a cikin abincin Asiya amma yana samun karbuwa a wasu sassan duniya saboda ƙimar sa na abinci.

Ruwan ruwan teku ya tattara kayan abinci da yawa, gami da bitamin K, folate, iodine da fiber.

Wadannan kayan lambu na teku shine tushen abubuwan da ke tattare da kwayoyin halitta - ba kasafai ake samu a cikin kayan lambu na kasa ba - wanda yana iya samun tasirin antioxidant.

Wasu daga cikin waɗannan mahaɗan na iya rage haɗarin cutar kansa, cututtukan zuciya, kiba da ciwon sukari ().

Rukunin Tekun Ruwa rukuni ne na kayan lambu na cikin ruwa masu gina jiki waɗanda ƙila za su iya taka rawa wajen kariya daga wasu cututtuka na yau da kullun.

Layin .asa

Samun ingantaccen lafiya ta hanyar abinci da abinci mai gina jiki ya fi mai da hankali kan ɗayan ko biyu daga cikin sabbin hanyoyin abinci.

Madadin haka, ana samun ingantaccen lafiya ta hanyar cin abinci iri-iri masu gina jiki kowace rana.

Ciki har da wasu, ko duka, na abincin da ke cikin wannan jerin a matsayin ɓangare na daidaitaccen abinci na iya amfani da lafiyar ku gaba ɗaya kuma na iya hana wasu cututtuka na yau da kullun.