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Shin warin sanyin yanayi, atishawa da ƙaiƙayi koyaushe suna saukar da ku? Da kyau, akwai mafi kyawun abincin rashin lafiyar da zaku iya ci wanda zai iya taimakawa sauƙaƙa alamun rashin lafiyan da ake kira cin abincin rashin lafiyan.
Babu wani abinci da zai iya zama ƙarshen maganin rashin lafiyan, amma 'ya'yan itatuwa da kayan marmari waɗanda ke da wadataccen bitamin da ma'adinai na iya yaƙi ko hana wasu rashin lafiyar. Suna cike da abubuwan gina jiki wanda zai iya kiyaye ku kuma yana iya kare ku daga ƙoshin lafiya na lokaci.
Amma kana iya tunanin cewa akwai abinci da yawa wadanda mutane ke rashin lafiyan su kamar madara, gyada, kayan waken soya, kifi, kifin kifi, da sauransu. Abinda yawancin mutane basu sani ba shine cin abinci mai ƙoshin lafiya, gami da wasu takamaiman abinci na rashin alaƙar , zai iya taimaka musu gudanar da alamomin rashin lafiyansu da kyau.
Cikakken abinci mai kyau yana taimakawa don sarrafa duk rashin lafiyar. Abubuwan da ke da kumburi kamar abinci waɗanda ke ɗauke da ƙoshin lafiya, kamar su man zaitun da kifi kamar tuna da mackerel waɗanda ke da wadataccen ƙwayoyin mai na omega-3 na iya taimaka wajan yaƙi da alaƙar kuma ana ɗaukarsu ɗayan mafi kyawun abincin rashin lafiyan.
Bari mu kalli mafi kyawun abincin rashin lafiyar wanda yakamata ya kasance wani ɓangare na abincin ku na rashin lafiyan.
1. Oara Omega-3 Fats da Rage Omega-6 Fats
Bincike ya nuna cewa yawan cin mai na omega-3 yana da nasaba da raguwar barazanar rashin lafiyar. Saboda gaskiyar cewa waɗannan ƙwayoyin mai suna dauke da abubuwan anti-inflammatory. A gefe guda kuma, idan ya zo ga omega-6 acid mai, zai iya ƙara ƙonewa a cikin jiki ta hanyar samar da prostaglandins mai kumburi kuma saboda haka ya kara bayyanar cututtuka. Amma, wannan ba yana nufin cewa kun kawar da dukkan ƙwayoyin omega-6 daga abincin ba, maimakon haka ku rage amfani.
2. Ganyen dake dauke da Acid na Rosmarinic
Rosmarinic acid an nuna shi don kawar da halayen rashin lafiyan. Yana aiki ta hanyar hana martani na immunoglobulin rashin lafiyan da kumburi da leukocytes ke haifarwa. Ana samun wannan sinadarin rosmarinic a cikin ganyayyaki masu dahuwa irin su oregano, lemon balm, Rosemary, sage, peppermint da thyme.
3. Abincin da ke dauke da Quercetin
Bioflavonoid quercetin yana da mahimmanci na gina jiki mai guba don a san shi yana da sinadarin antioxidant, anti-inflammatory da anti-histamine. Karatuttukan karatu sun ba da shawarar cewa waɗannan kaddarorin suna taimakawa don taimakawa alamun rashin lafiyan. Kyakkyawan tushen abinci na quercetin sun hada da albasa ja da rawaya, apples, raspberries, cherries, cranberries, broccoli, jan inabi, 'ya'yan itacen citrus, jan giya da shayi.
4. Abincin da ke Cikin Vitamin C
Vitamin C shine antioxidant mai ƙarfi wanda ke taimakawa rage ƙonewa, wanda zai iya haifar da bayyanar cututtuka ga mutanen da ke fama da rashin lafiyar. Nazarin ya nuna cewa yawancin bitamin C yana taimakawa rage fitowar histamine a jiki da kuma sanya histamine saurin lalacewa. Tarihin yana cikin yawancin halayen rashin lafiyan.
5. Increara Shigar da Selenium
Amfanin selenium mai amfani akan rashin lafiyan ya dogara ne akan ikon samar da sunadarai na musamman waɗanda ke da kayan antioxidant. Cin abinci mai wadataccen selenium kamar namomin kaza, cod, jatan lande, da sauransu, na iya taimakawa hanawa da magance rashin lafiyar. Hakanan, don samun fa'ida mafi yawa daga fa'idodin antioxidant na selenium, ku ci abinci mai yalwar selenium tare da abinci mai wadataccen bitamin E.
6. Abinci Mai Yalwar Cikin Vitamin E
Bincike ya nuna cewa bitamin E na iya zama mai tasiri wajen kawar da halayen rashin lafiyan yayin da karuwar cin bitamin E yana da alaƙa da raguwar matakan matakan anti-IgE mai alaƙa da alaƙar. Amfani da abinci mai wadataccen bitamin E kamar su almond, alayyaho, dankalin turawa, avocado, 'ya'yan sunflower, man ja, man dabino, da sauransu.
7. Abincin Da Ke Dauke Da Cutar Bacteria
Don inganta hanjin cikin lafiya, ku ci abincin da ke ɗauke da ƙwayoyin cuta masu narkewa kamar Lactobacillus acidophilus da Bifidobacterium bifidum. Waɗannan ƙwayoyin cuta masu fa'ida da kyau suna rayuwa ne a cikin yankin hanjinka, inda suke taimakawa wajen narkar da abinci da kuma yaƙar haɓakar ƙwayoyin cuta masu haifar da cuta. Wasu abincin rigakafin abincin da zaku iya cinyewa sune yogurt, madara, zazzaɓi, da dai sauransu.
8. Ruwan zuma
Ruwan zuma abinci ne mai kyau wanda ya kamata ya zama wani ɓangare na abincin ku na rashin lafiyan. Shan karamin cokali biyu na zuma a kowane lokaci magani ne mai kyau na gida don magance cututtukan da ke tattare da cutarwa. Bugu da kari, zuma na dauke da sinadarin potassium, calcium, magnesium, phosphorous, thiamine, riboflavin, bitamin B6, niacin da selenium.
9. Abinci Mai Yalwa A Cikin Magnesium
Magnesium mai wadataccen abinci kamar cashews, almond, alayyaho, cakulan mai duhu, da sauransu, sune kyawawan abinci don sauƙin rashin lafiyan. Dalilin hakan shine saboda magnesium shine bronchodilator kuma anti-histamine. Mahimmin ma'adinai yana da tasirin nutsuwa a kan tsokoki na bututun ƙarfe da na jiki duka. Wannan shine dalilin da yasa abinci mai wadata a cikin magnesium ya zama wani ɓangare na abincin ku na rashin lafiyar alerji.
10. 'Ya'yan itãcen marmari Da kayan marmari
Aseara yawan cin sabbin fruitsa fruitsan itace da kayan marmari don kawo sauƙi daga alamun rashin lafiyan. Abubuwan da ke cikin cututtukan ƙwayoyin cuta da ke cikin su na iya taimakawa wajen magance halayen rashin lafiyan. Ku ci dafaffun kayan lambu da yawa, tumatir, da 'ya'yan itacen citrus don rage yawan kumburi, rashin numfashi da sauran alamomin rashin lafiyar.
Raba wannan labarin!
Idan kuna son karanta wannan labarin, ku raba shi ga ƙaunatattunku.
Ta yaya Abinci Zai Iya Zama Tasiri Ga Al'ada
