Kayan lambu 7 na Yellow tare da Amfanin Lafiya

Wadatacce

• Masara
• Squash
• Barkono mai rawaya
• Yellow dankali
• Beets na zinariya
• Kabewa
• Gwanin rawaya
• Awauki

Bayani

Tsohuwar shekaru da ya kamata ku ci ganyenku ya zama gaskiya, amma kada ku manta da sauran launuka lokacin shirya abin da ke kan farantin abincinku. Ya zama cewa kayan lambu da suka zo cikin launuka masu launin rawaya suna cike da antioxidants, bitamin, da sauran abubuwan haɓaka haɓaka.

Anan akwai kayan marmari bakwai masu launin rawaya da yakamata ku haɗu a cikin abincin ku don samun ladan lafiyarsu.

Masara

Hoton da Ginny Genaille (@ gin.genaille) ta saka akan

Wannan tsire-tsire mai haske yana da mahimmanci a ƙasashe da yawa a duniya. Yana da wadataccen bitamin A, B da E, da ma'adanai da yawa. Kernel masu launin rawaya suna da yawa a cikin fiber, wanda ke taimaka wa jiki magance duk wata matsala ta narkewar abinci ko cututtuka da suka haɗa da maƙarƙashiya, basur, da kansar kai tsaye.

Adsananan raƙuman rawanin masarar duk an jera su a kan sandar kuma suna ƙunshe da kayan adon jiki. Wadannan zasu iya dakatar da cutar kanjamau daga kamuwa da kwayoyin halitta, kuma kwayoyin halittar zasu iya taimakawa kwayoyi su dakatar da kawar da duk wani canji mai kama da kansa.

A sauƙaƙe lokacin da ake shirya masara da kuma ɗanɗano daɗin ɗanɗano na masara a kan cob. Tare da ingredientsan kayan kaɗan, zaka iya yin bakin ruwa da abinci mai gina jiki don kowane abinci.

Squash

Hoton da GardenZeus ya sanya (@gardenzeus) akan

Hakanan an san shi da naman bazara, nau'ikan squash mai launin rawaya yana ba da fa'idodin kiwon lafiya da yawa. Kayan lambu yana dauke da bitamin A, B6, da C, folate, magnesium, fiber, riboflavin, phosphorus, da potassium. Wannan babban abincin abinci ne mai cike da abinci.

Yaran squash shima mai wadataccen manganese ne. Wannan ma'adinan yana taimakawa wajen kara karfin kashi kuma yana taimakawa karfin jiki na sarrafa kitse da carbohydrates.

Saaɗa launi da rubutun wannan veggie mai haske huɗu ta ɗaukakakken ƙarfin shi don ƙirƙirar ƙwanƙwasa raƙuman rawaya da basil.

Barkono mai rawaya

Hoton da Kasuwar Kensington ta sanya (@kensington_bia) akan

Ta hanyar fasaha ba 'ya'yan itace bane; barkono mai rawaya 'ya'yan itace ne. Amma muna cin su kamar kayan lambu ne, don haka bari mu tafi da shi. Ainihin abin da ruwa ya ƙunsa, kayan lambu mai launi mai haske yana sha da ƙaramin adadin carbohydrates, furotin, da mai.

Barkono barkono shine babban tushen abubuwan gina jiki, fiber, da antioxidants. Suna kuma samar da leda. Wannan wani abu ne wanda ke tallafawa ayyukan kwayar jini. Ana kuma samun Vitamin K a cikin barkono mai launin rawaya, wanda ke da mahimmanci a cikin karfin jini na tara jini. Barkono mai kararrawa yana da wadataccen bitamin C, wanda ke taka rawa wajen aikin garkuwar jiki, kuzari, lafiyar fata, kariya daga cututtuka, da kuma warkar da rauni.

Don shirya abinci mai daɗi tare da barkono ƙararrawa mai rawaya, gwada marinating su. Tare da alamun tafarnuwa, lemo, da oregano kuma gauraye da marinade na man zaitun, waɗannan barkono babban taimako ne ga kowane irin abincin burodi ko sandwich.

Yellow dankali

Wani hoto da SusanGainen ya wallafa (@susangainen) a kan

Dankali ba kawai abinci ne mai sanyaya rai ba, yana da kyau sosai a gare ku. Mabuɗin shine kar a yanka su da man shanu, kirim mai tsami, ko tudun cuku.

Ofayan kyawawan abubuwa game da dankali, shine yadda cika su ba tare da ƙididdigar yawan kalori ba. Ari da, suna cike da abubuwan gina jiki da suka haɗa da niacin, pantothenic acid, bitamin C da B6, manganese, da phosphorus. Phosphorus yana da mahimmanci ga jiki. Ana buƙatar kiyaye tsarin ƙwayoyin salula. Ba wai kawai ba, ana kuma buƙatar don samar da makamashi da ƙashin ƙashi.

Rage man shafawa da kitse da kuka kara zuwa dankali don samun fa'ida ta musamman daga cin su. Kuna iya yin hakan ta hanyar tafasa dankalin, farfasa su, da daɗa ɗan kayan ƙanshi don ƙirƙirar ɗanɗano a waje, mai taushi a cikin fasassun dankalin.

Beets na zinariya

Wani hoto da Karen Pavone ta sanya (@farministasfeast) a kan

Wadannan kayan lambu masu launin launin rawaya sun fi danginsu na jan tushen dadi, amma suna da matukar amfani. Beets na zinariya suna da lafiya a zuciya, kuma suna taimakawa koda don fitar da gubobi, rage cholesterol da hawan jini, har ma suna magance gajiya.

Kamar yawancin 'ya'yan itatuwa masu launin rawaya da kayan lambu, zoben zinare cike suke da beta-carotene.Da zarar cikin jiki, beta-carotene ya rikide zuwa bitamin A. Vitamin A shine muhimmin abinci mai gina jiki wanda ke kare ƙwayoyin jikin mutum daga lalacewa.

An gasa shi zuwa ga kamala kuma an jujjuya shi da sabbin kayan abinci, lemun tsami-ganyen gasasshen gwoza yana murnar zaƙin halitta na wannan tushen kayan lambu.

Kabewa

Wani hoto da Elise Huguette ya sanya (@elisehuguette) akan

Kabe guda daya na kabewar da aka dafa tana da fiye da kashi 200 cikin dari na yawan adadin bitamin A. Vitamin A na da kyau ga jikin mutum, domin yana taimakawa wajen kaifin gani sosai. Wannan kofi guda na kabewa kuma yana ɗauke da ɗarin bitamin C - kimanin miligram 11 - wanda ke inganta garkuwar jikinku, ya kawar da mura, tsakanin sauran fa'idodin kiwon lafiya.

Ba za ku iya doke kek ɗin gargajiya na gargajiya ba, musamman a lokacin kaka. Yi farin ciki da ɓawon burodi irin na ɓawon burodi tare da kabewa da cika kayan ƙanshi.

Gwanin rawaya

Hoton da Alicia Heil ta buga (@thebountifulbroad) akan

Waɗannan umesan hatsi suna ɗauke da dumbin faɗa na yaƙar kansa, ƙwayoyin sunadarai da ke faruwa a ɗabi'a, gami da isoflavones Sun kuma ƙunshi phytosterols, wanda ke toshe ƙwayar cholesterol sakamakon rage matakan cholesterol na jini. Hakanan ana haɗa alaƙa da rage haɗarin cutar kansa.

Kiyaye ɗanɗanon ɗanɗano, ɗanɗano, da launi na ƙwanƙolin rawaya tare da alamar ruwan tsami a cikin salatin wake da kore da rawaya.

Awauki

Green yana da kyau idan ya zo ga kayan lambu, amma kar a bar sauran launuka na bakan gizo idan ya zo shirin abinci. Haske mai haske, sunnier-hued veggies suna da ƙimar darajar abinci mai gina jiki da fa'idodin jiran buɗewa da jin daɗin ɗanɗano da jikin ku.