Avocado Don Rashin nauyi: Bincika Yadda Thea Fruan Helpa Fruan ke Promaukaka Ciwon Kiwon Lafiya

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Ya zuwa yau, akwai kimanin mutane biliyan 2.1 masu kiba a duniya - wannan shine 30% na yawan mutanen duniya. Tare da kiba da nauyin da ya wuce hadari wanda ke haifar da haɗari, buƙatar ɗaukar matakan da suka dace sun zama wajibi. Babbar hanyar da za a bi don magance matsalar matsalar nauyin nauyi ita ce karɓar rayuwa mai kyau.

yadda ake cire gashi daga kafafu

Koyaya, rage nauyi ba lallai bane ya sanya mutum dacewa ko lafiya. Lafiyar mutum ta dogara da kitse da ke cikin jikinsa. Nauyin jiki ya ƙunshi yawan ruwan da ajiyar jikinmu yake, sabili da haka, carbohydrates na iya ɗaure da ruwan jikinmu kuma suna haifar da ƙimar nauyi. Saboda haka, cinye ƙananan matakan carbs na iya taimakawa cikin asarar nauyi [1] .

A wasu lokuta asarar nauyi na iya haifar da rasa ƙwayar tsoka wanda hakan yana rage yawan kuzarin jikin ku da haifar da karɓar kiba maimakon. Saboda haka, yana da mahimmanci a zaɓi matakan da suka dace a rasa wannan ƙarin nauyin. Gwada komai da komai a ƙarƙashin rana na iya taimaka maka rage nauyi - amma ka lura cewa zai yi mummunan tasiri ga lafiyar ka gaba ɗaya.

Akwai wadatattun abinci kamar su 'ya'yan itace da kayan marmari waɗanda ke taimakawa haɓaka ƙimar nauyi, kamar su berries, koren kayan lambu, lentil da sauransu A cikin labarin yanzu, za mu bincika ɗayan irin waɗannan' ya'yan itacen da ke taimakawa haɓaka ƙimar lafiya mai kyau - kuma wannan shine avocado [biyu] .

Avocado Don Lafiyar Ki

An girka a cikin yankunan Rum na duniya, avocado yana da darajar darajar kasuwanci. Fatarsa ​​mai haske-kore tare da jiki mai kama da pear yana da fa'idodin kiwon lafiya masu yawa. 'Ya'yan itacen kuma suna ba da kusan bitamin ashirin da ma'adanai a kowane aiki ciki har da potassium, lutein, da folate [3] .

An ɗora su da abubuwa masu gina jiki daban-daban, ɗan koren yayan yana taimaka wajan rage ƙwayoyin cholesterol, daidaita suga, kare idanu, inganta haihuwa, haɓaka aiki na fahimi, haɓaka lafiyar narkewar abinci da hana farkon osteoarthritis. Daga cikin waɗannan fa'idodin, wanda ya fita waje shine yadda avocado zai iya taimakawa rage nauyi. Avocados suna da ƙarancin carbi kuma babban tushen fiber, tare da kowane sabis wanda ke ƙunshe da gram 9 kawai na carbs, 7 waɗanda suka fito daga zare [4] .

1. Avocado na taimaka maka ka koshi

Aya daga cikin manyan dalilan da ke haifar muku da ƙarin nauyi shine cin abinci ba dole ba. Jikinka ba ya buƙatar cika koyaushe - kawai tunaninka ne ya rikice tsakanin rashin nishaɗi da yunwa. Abincin da ke da kitse ko zaƙi kamar su avocado na iya taimaka maka jin daɗin ƙoshin lafiya bayan cin abinci. Wannan saboda kitse da abun cikin fiber a cikin thea fruitan itacen yana jinkirin sakin abinci daga cikin ku - yana barin ku cike da dogon lokaci da kuma daina al'adar ku ta yawan cin abinci. Dukan avocado yana da adadin adadin kuzari 322 [5] .

Wani bincike ya goyi bayan wannan da'awar ta sama ta hanyar nuna cewa mutanen da suka ci rabin avocado tare da abincin su na rana sun bada rahoton rage yawan abinci har zuwa awanni biyar [6] . Kyakkyawan abun cikin mai a cikin avocado yana taimakawa wajen haɓaka jin daɗin gamsuwa, don haka inganta ƙa'idodin ci da asarar nauyi.

2. Avocado yana da karancin sukari

'Ya'yan itacen kirim sun sami kasa da sukarin g 2 - kasa da yawancin' ya'yan itatuwa. Yin amfani da avocado yana taimakawa kula da lafiyar sikarin jini, don haka ba da gudummawa ga duk wani nauyin da ya wuce kima ba [7] . Rage nauyi yana faruwa tsakanin cin abinci, ma’ana, idan matakan sukarin jini a cikin jikinku ya daidaita, yana taimakawa sauƙaƙa asarar mai mai daɗe.

Hakanan, ƙananan abun cikin carbohydrate a cikin avocados yana ba da gudummawa don haɓaka ƙimar lafiya mai kyau [8] .

yadda ake gyara gashin ku a dabi'ance

3. Avocado yana rage yawan kuzari

'Ya'yan itacen na iya taimakawa rage gajiya a cikin jiki, wanda ke faruwa yayin da matakan ƙwayoyin oxygen masu cutarwa suka tashi sabili da matsalar mahalli, halaye marasa kyau na abinci, damuwa na hankali, cuta, da kuma bayyanar UV [9] . Abubuwan antioxidants da oleic acid da ke cikin avocados suna taimakawa rage ƙarancin ƙwayoyin cuta da hana haɗarin DNA da kiba mai nasaba da kumburi. Wannan, bi da bi, an tabbatar da cewa yana da tasiri mai tasiri wajen haifar da asarar nauyi mai kyau ta haɓaka haɓakar ku [10] .

4. Avocado yana rage kitse a ciki

Nazarin ya nuna cewa kamar yadda avocado yake da wadataccen acid mai ƙamshi, zai iya taimakawa rage kitse na ciki, wanda hakan na iya rage haɗarin kamuwa da cututtukan zuciya wanda ke da alaƙa da ƙimar kiba mara kyau. Kamar yadda wani bincike ya nuna, mutanen da suka yi amfani da avocados na tsawon makwanni hudu sun rage kitse na ciki da kashi 1.6 cikin 100 idan aka kwatanta da sauran 'ya'yan itatuwa. [goma sha] . Hakanan sun bayar da rahoton ƙididdigar ƙananan jiki da ƙarancin kugu.

5. Avocado yana dauke da lafiyayyen mai

Abubuwan da ke cikin kitse a cikin avocados suna da alaƙa da haɓaka nauyi da rarar mai, nazarin ya nuna. Saboda, suna ƙonewa a mafi girma fiye da sauran nau'ikan kitse, na iya ƙara ƙimar da kitsen yake ƙonewa kuma zai iya sa jikinku ya ƙona ƙarin adadin kuzari bayan cin abinci [12] . Baya ga wannan, kitsen mai a cikin avocados yana taimakawa rage ci da rage sha'awar cin abinci bayan cin abinci cikin mafi ƙoshin lafiya.

6. Avocado na taimaka wajan rage cholesterol

A cewar wani binciken da aka buga a cikin Jaridar Heartungiyar Zuciya ta Amurka, cin avocado a rana yana rage yawan mummunan cholesterol a cikin matakan jini na mutane masu kiba da masu kiba [13] . Ta hanyar inganta tsarin zuciya da jijiyoyin jikin mutum, 'ya'yan itacen na taimakawa cikin tsara jikinka zuwa kyakkyawar hanyar asarar nauyi.

1. Avocado hummus

Sinadaran

• 500 g kaji, dafa [14]
• 2 matsakaiciyar cikakkun avocados, sanye da baƙi
• 3 tbsp man zaitun, da ƙari don yin hidima idan ana so
• 1 ½ tbsp tahini
• 3 tbsp sabo ne ruwan lemun tsami
• 1 albasa tafarnuwa, bawo
• Gishiri da barkono barkono sabo
• 1/8 tsp cumin
• 1 - 2 tbsp yankakken yankakken ganyen cilantro
• Red barkono flakes

Kwatance

• Chickwain kaji, man zaitun, tahini , ruwan lemun tsami, da tafarnuwa a cikin injin sarrafa abinci har sai ya yi laushi.
• Yi dandano da gishiri da barkono don ɗanɗano da ƙara cumin da avocados da kuma bugun jini har sai sun yi laushi da kirim.
• Bauta tare da ƙarin man zaitun, yayyafa da cilantro da jan barkono flakes.

2. Kokarin kaji da miyan lemun tsami

Sinadaran

• 500 g kaji mara laushi mara laushi
• 1 tbsp man zaitun
• 1 kofin yankakken koren albasarta
• 2 jalapeños, iri da niƙa
• 2 tafarnuwa tafarnuwa, nikakken
• 2 kofuna kaza broth
• Tumatir 2, iri da aka yanka
• 1/2 tsp cumin ƙasa
• Gishiri da barkono barkono sabo
• 1/3 kofin yankakken cilantro
• 3 tbsp sabo ne ruwan lemun tsami
• 3 matsakaitan avocados, bawo, cored da diced

Kwatance

• A cikin babban tukunya zafi 1 tbsp man zaitun akan matsakaici zafi.
• Da zarar zafi, ƙara koren albasa da jalapeños sai a daka shi har sai ya yi laushi (minti 2) kuma ƙara tafarnuwa a cikin sakan 30 da suka gabata na narkar da ruwa.
• Thara romo na kaza, tumatir, kumin, ɗanɗano da gishiri da barkono don ɗanɗano da ƙara ƙirjin kaza.
• Bayan haka, kawo hadin a tafasa akan wuta mai matsakaici.
• Rage wutar zuwa matsakaici, rufe da murfi kuma bar shi ya dahu, yana motsawa lokaci-lokaci (15mins).
• Rage burner zuwa dumin wuta, cire kaza daga kwanon rufi sai a barshi ya huta na mintina 5 sannan a yankashi.
• Ciki cikin ruwan cilantro da ruwan lemun tsami.
• Sanya avocados a miya kafin a gama aiki.

A Bayanin Karshe…

Yana da lafiya a faɗi cewa avocados suna da halaye da yawa na abinci mai ƙimar nauyi. Muddin kuna cin wannan ɗan itacen ɗan itacen a cikin adadi mai kyau, avocados na iya zama ɓangare na ingantaccen abincin rage nauyi.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin