Hypertrophic Cardiomyopathy: Cutar cututtuka, Dalili, Jiyya da Rigakafin Duba Samfura Don Faɗakarwa Cikin Gaggawa BADA Sanarwa Don Faɗakarwar Yau da kullunKawai A ciki
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Gyada ita ce abinci mai-gina jiki mai wadataccen sinadarin mai mai narkewa, tare da mahadi da yawa wadanda suka hada da furotin na kayan lambu, ma'adanai, zaren, phytosterols da sinadarin phenolic. Amfani da ruwan goro yana da alaƙa da rage haɗarin ciwon sukari saboda abin da yake da shi na musamman.
Soyayyen goro yana da rage-cholesterol, anti-inflammatory da kuma tasirin antioxidative, dalilin da yasa shima ake ganin yana da amfani wajen rage barazanar cututtukan zuciya da kiba, manyan matsaloli biyu na ciwon suga.
A cikin wannan labarin, zaku sami alaƙa tsakanin gyada da aka kamu da cutar sikari. Yi kallo.
Menene Yin Ji Ga Namijin Gyada?
Masana galibi suna bayar da shawarar jiƙar kwaya, kamar goro, na dare ko aƙalla na awanni 4-8 sannan cinye abu na farko da safe. Wannan saboda dalilai ne masu zuwa:
- Yana taimakawa wankin wani fili da ake kira tannins da ke cikin fatar ɗan goro. Tannins sune polyphenols masu ƙarfi waɗanda ke hana fa'idodin kiwon lafiya da yawa kamar rage glucose da rage hawan jini, duk da haka, tannins ɗin da ke cikin ɗanyen goro ko kowane irin goro, suna aiki ne a matsayin abubuwan da ke hana sinadarin gina jiki da kuma hana shan wasu abubuwan gina jiki kamar ƙarfe.
- Yana taimakawa cire datti, ƙura da saura wanda ke cikin fatar goro.
- Yana taimakawa cire kashi biyu bisa uku na maganin phytic wanda ke taimakawa inganta ingantaccen ma'adanai kamar zinc, ƙarfe, alli da magnesium. [1]
- Yana sanya walnuts sauƙin narkewa, mafi sauƙin tauna da mai ƙoshin abinci mai gina jiki.
- Yana sa goro ya zama ba mai wahala ba.
Ta yaya nyakin Goro ya taimaki Mutane da Ciwon Suga?
Wani bincike ya nuna cewa mudu daya na goro, sau biyar ko sama da haka a mako na iya taimakawa rage barazanar kamuwa da cutar sikari ta biyu. Suna taimakawa inganta ayyukan endothelial kuma wani ɓangare ne na abincin Bahar Rum wanda ke da alaƙa da kusan kashi 50 cikin 100 na rage ciwon sukari. [biyu]
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Mawadaci a cikin omega 3
Walnuts suna da wadataccen ƙwayoyin mai na omega-3 kamar alpha-linolenic acid (2.5 g). Wannan fatty acid na iya taimakawa rage azumi da matakan glucose bayan cin abinci saboda abubuwan da yake da su na kumburi. Hakanan, goro na inganta ƙarancin insulin a cikin masu ciwon suga wanda zai iya taimakawa amfani da glucose ta hanya mafi kyau. Wasu nazarin kuma sun ce ana iya ba da goro da metformin na masu ciwon sukari ba tare da wata hulɗa da ƙwayoyi ba ko kuma mummunar illa. [biyu]
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Mawadaci a cikin antioxidants
Wani bincike da aka gudanar ya nuna cewa goro na dauke da sinadarin antioxidants (3.68 mmol / oz) kamar su ellagic acid, flavonoids, bitamin E, melatonin, tocopherol, selenium da anthocyanins. Wadannan mahadi na iya taimakawa wajen rage kasadar ciwon suga ko kuma sarrafa matakan glucose a cikin masu ciwon suga. [3]
Top 10 mafi kyawun fina-finan soyayya
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Mawadaci a cikin fiber
Gyada na dauke da fiber 6,4 na 100 g. Idan aka jika su, zasu zama abin narkewa da taunawa. Babban abun cikin fiber a cikin ruwan goro na iya taimakawa inganta haɓakar glycemic da kumburi kuma don haka, yana taimakawa cikin kula da ciwon sukari.
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Vitamin E
Vitamin E muhimmin bitamin ne wajen hanawa ko jinkirta haɗarin cututtukan da suka shafi ciwon sukari kamar cututtukan zuciya. Vitamin E, mai narkewa mai narkewa da kuma bitamin na antioxidant, na iya taimakawa inganta ayyukan kwayar halitta da gudan jini. Wannan na iya hana haɗarin rikitarwa na cututtukan suga kamar rashin gani mai kyau, rashin aiki na koda, yawan ƙwayar cholesterol da cututtukan zuciya. [4]
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Choananan cholesterol
Namijin goro na iya taimakawa rage yawan cholesterol da 0.27 mmol / L da LDL (mara kyau) cholesterol da 0.24 mmol / L kuma ƙara matakan HDL (mai kyau) na cholesterol. Omega-3 da phytosterols a cikin goro na iya kuma taimakawa rage ƙwayar triglycerides na plasma ko matakan cholesterol na jini da ke haɗuwa da ciwon sukari. [5]
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Inananan a cikin glycemic index
Gyada ba ta da yawa a cikin alamomin glycemic, wanda ke nufin, suna taimakawa wajen hana yaduwar glucose kwatsam bayan amfani. Yana da alamar glycemic na 15. Gyada daɗaɗɗen walƙiya na yin babban abun ciye-ciye na ciwon sukari mai wadata cikin antioxidants kamar flavonoids da mahimman ma'adanai irin su potassium da magnesium.
Taya zaka Sanya Kirjin Goro Don Abinci?
Wasu daga cikin hanyoyi masu ban mamaki dan hada gyada a cikin abincinku sune:
- Akedara gyada da aka soya zuwa hatsi ko hatsin safe.
- Hakanan zaka iya jefa wasu yankakken gyada a cikin salatin 'ya'yan itace.
- Shirya sandunan granola na gida tare da soyayyen goro da busasshiyar goro.
- Ara su da yoghurt ko curd.
Yaya Ake Shirya Gyada Mai Soyayye?
Sinadaran
- Kofi daya na danye da gyada.
- Gwanon gishirin Himalayan
- Kofuna biyu ko biyu da rabi na ruwa.
Hanyar
- Sanya gyada a kwano sai a zuba ruwa da gishiri.
- Bar shi don 4-8 hours.
- Hakanan zaka iya kwance kwano da kyalle mai tsabta.
- Bayan sun gama jiƙa, kurkura ruwan.
- Yi amfani da su bayan cire kwasfa da abu na farko da safe.
- Idan kana tunanin suna bukatar karin awowi domin su jike, canza ruwa bayan awa takwas ka saka su a cikin firinji na tsawon awa daya ko biyu.
- Idan kanason adana su, basu damar bushewa bayan jika, sama da wata takarda a zazzabin dakin na kimanin awanni shida, sannan a tura su zuwa kwantena masu iska.
Don Kammalawa
Gyada daɗaɗɗen goro abinci ne mai kyau ga mutanen da ke fama da ciwon sukari. Suna da ƙarancin cholesterol da glycemic index kuma suna da abinci mai gina jiki kamar su antioxidants. Amfani da ruwan goro mai tsami kowace rana na iya taimakawa hana haɗarin ciwon sukari.
