'Ya'yan itane 10 masu matukar amfani ga lafiyar ku

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'Ya'yan itãcen marmari ne majiyoyi masu mahimmanci na bitamin da ma'adanai. Maɗaukaki a cikin fiber, 'ya'yan itatuwa suna ba da ƙwayoyin cuta masu kara kuzari, ciki har da flavonoids. Bin abinci mai cike da ‘ya’yan itace na iya taimakawa rage barazanar mutum na haifar da matsaloli daban-daban na lafiya kamar su kansar, cututtukan zuciya da ciwon suga.

Dangane da wani bincike da aka gudanar kan assasa amfanin lafiyar 'ya'yan itace daban-daban an gano cewa lemun tsami ne mafi fa'ida, wanda ke biye da strawberry, lemu, lemun tsami, da hoda da jan inabi.

Dangane da bin abincin 'ya'yan itace, wasu daga cikin abubuwan da za'a kiyaye anan sune kamar haka ^[1] :

• Zabi 'ya'yan itatuwa masu rai : Suna da arziki a cikin antioxidants. Nazarin ya nuna cewa suna dauke da karin kashi 20 zuwa 40 cikin dari fiye da takwarorinsu na yau da kullun.
• Mafi girman tart, mafi kyau : Babban matakin mahadi na tart yana nuna cewa 'ya'yan itacen suna da wadataccen ɗakunan ajiya na ƙananan ƙwayoyin cuta da ƙwayoyin cuta waɗanda ke aiki azaman antioxidants masu ƙarfi.
• 'Ya'yan itace masu launuka suna ba da ƙarin fa'idodi : Deeperananan launuka na fatar fruita fruitan itace suna nuna cewa yana da babban matakin ƙwayoyin cuta waɗanda ke ba da gudummawa ga abubuwan antioxidant da anti-inflammatory na fruita fruitan itacen.

Yanzu, bari mu bincika wasu 'ya'yan itatuwa masu lafiya waɗanda zasu iya taimakawa inganta lafiyar ku.

1. Lemun tsami

Karatu sun nuna cewa flavonoids a cikin lemun tsami da sauran fruitsa fruitsan itacen citrus suna da magungunan antibacterial, anticancer, da antidiabetic. 'Ya'yan itacen Citrus suna da wadataccen kayan aiki waɗanda ake kira phytochemicals waɗanda suke da mahimmanci ga lafiyar mutum. Ruwan 'ya'yan itace daga lemo 50 g ya ƙunshi abubuwa da yawa kamar su carbohydrates, potassium, bitamin C, alli da fiber. Lemons Har ila yau, dauke da thiamin, riboflavin, niacin, bitamin B-6, folate, da bitamin A.

Zaka iya samun fa'idar lemun tsami ta hanyar amfani da ruwan lemon tsami dan dandano ruwan sha ko matsi akan salad. Hakanan zaka iya cin naman ƙwayoyin lemons na ƙwayoyi.

2. Rasberi

Masu bincike sun nuna cewa 'ya'yan itace daidai suke da ganyayen ganye. An kunshi shi da zare, sinadarin phytonutrients da antioxidants, an tabbatar da rasberi don rage saurin kwayar cutar kansa da jijiyoyin jini. Masu bincike sunyi imanin cewa 'ya'yan itacen phytochemicals suna motsa namu kariya ta enzyme wanda ke kawar da ci gaban masu kyauta.

Karatuttukan na gudana, inda ake bincika tasirin tsutsar berry akan ƙwayoyin kansar ɗan adam kuma masu bincike sunyi imanin cewa berriesan itacen suna da yiwuwar amfani da su azaman ƙarin maganin na mallaka, prostate, da kuma kansar mama. Sakamakon haka, cranberries, blueberries da tart cherries suma ana ɗaukar su masu fa'ida daidai.

3. Rumman

Kyakkyawan tushen kayan abinci , ana cewa rumman suna da aikin antioxidant sau biyu zuwa uku kamar koren shayi ko jan giya. Nazarin ya nuna cewa rumman na iya taimakawa wajen kariya daga cutar kansa, rage hawan jini, inganta matakan cholesterol, da inganta aiki da hankali.

Koyaya, ya kamata 'ya'yan itacen su zama cinyewa a cikin adadi mai yawa saboda yawan sikari. Zaka iya haɗa shi da seltzer don kiyaye abun cikin sukari a ƙarƙashin sarrafawa.

4. Jan Inabi

Magungunan polyphenolic a cikin jan inabi suna da amfani ga lafiyar mutum. Resveratrol, wani ɓangare na polyphenols yana aiki kamar antioxidants kuma yana taimakawa kare jikinka daga lalacewar da ƙwayoyin halitta ke haifar. Sarƙar jan inabi mai sarrafawa ana cewa zai taimaka wajen hana shigowar matsalolin lafiya kamar su cutar kansa da cututtukan zuciya .

5. Tuffa

Tuffa suna fruitsa fruitsan 'ya'yan itace masu zaƙi , ma'ana cin su zai iya inganta lafiyar zuciya da kuma inganta rage kiba. Abubuwan cikin pectin a cikin tuffa yana taimakawa wajen kiyaye lafiyar hanji mai kyau. Amfani da tuffa tare da fata don samun mafi yawan amfaninta.

Waɗannan fruitsa fruitsan itacen suna da babban matakin quercetin, wani flavonoid wanda ƙila yana da magungunan anti-cancer. Yawancin karatu sun nuna cewa akwai alaƙa tsakanin cin tuffa a kai a kai da ƙananan haɗarin cututtukan zuciya, da wasu cututtukan daji, da ciwon sukari .

6. Abarba

Wannan fruita fruitan itacen na cana canan itace na iya taimakawa rage kumburi da inganta ci gaban nama. Compoundungiyar mai aiki da ake kira bromelain a cikin abarba ana ɗauka a matsayin ƙarin abincin abincin saboda amfanin lafiyarta. Abarba dauke da manganese, wanda jiki ke amfani dashi wajen gina kashi da nama shima.

7. Ayaba

Babban sinadarin potassium a cikin ayaba ya sanya shi kyakkyawan tushen makamashi, tare da ayaba daya ya ƙunshi adadin kuzari 105 da 26.95 g na carbohydrate. Abincin fiber a cikin ayaba na yau da kullun zai iya taimakawa tare da motsa hanji na yau da kullun da al'amuran ciki, irin su ulcers da colitis.

yara b day cake

8. Avocado

Avocados suna da wadataccen acid na oleic, mai ƙamshi wanda ke taimakawa rage matakan cholesterol. Bisa ga binciken, an tabbatar da avocados don taimakawa wajen kiyaye matakan cholesterol na lafiya tare da mai mai lafiya na iya rage haɗarin cututtukan zuciya da bugun jini.

9. Karɓi

Kyakkyawan tushen bitamin C, mangoro suna da wadataccen fiber mai narkewa, wanda zai iya samar da fa'idodin kiwon lafiya da yawa. Nazarin ya nuna cewa mangoro yana da karfin antioxidant da anti-inflammatory wanda zai iya taimakawa rage haɗarin da yawa cututtuka .

10. Strawberries

Wadannan 'ya'yan itatuwa masu matukar amfani suna dauke da bitamin C, manganese, folate da potassium wadanda ke da matukar amfani ga lafiyar mutum. Idan aka kwatanta zuwa wasu 'ya'yan itace, strawberries suna da ƙananan glycemic index, don haka baya haifar da hauhawar jini mai yawa.

Hakanan ga sauran 'ya'yan itacen berry, strawberries suna da babban ƙarfin antioxidant, wanda na iya rage haɗarin rashin lafiyar ku kuma.

1. [1]Veiga, M., Costa, E. M., Voss, G., Silva, S., & Pintado, M. (2019). Injiniya da Fa'idodin Lafiyar 'Ya'yan itace da kayan lambu. A cikin abubuwan Shaye Shaye-shaye (shafi na 363-405). Woodhead Bugawa.

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