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Yayin cin abinci, abincin da kuka zaɓi ci yana ba da bambanci. Dangane da jagororin likitoci daga Cibiyoyin Kiwon Lafiya na Kasa, guje wa ƙwayoyin cuta, rage cin abinci mai ƙarancin abinci, rage adadin sukari da aka ƙayyade da ƙayyade ƙwayoyin mai za su taimaka maka a ƙoƙarin rage nauyi. A cikin wannan labarin, zamu yi rubutu game da ko tumatir yana taimakawa cikin raunin nauyi ko a'a.
Cin daidai adadin kayan lambu kamar tumatir a kowace rana zai samar muku da wadatattun abubuwan gina jiki. Tumatir bashi da kalori sosai kuma zai kiyaye cikar ciki na dogon lokaci.
Babban tumatir yana da adadin kuzari 33 kuma tumatir matsakaici yana da adadin kuzari 22. Tumatirin ceri yana dauke da adadin kuzari 13 yayin da tumatirin tumatir ke dauke da kalori 11 Valuesimar ƙananan kalori da fa'idodin kiwon lafiya na tumatir ya sanya su cikin rukunin abinci mai ƙarfi, wanda ke nufin suna da kyau ga nauyin ku da lafiyar ku gaba ɗaya.
Tumatir mai romo shine babban tushen furotin, bitamin, ma'adanai da zaren abinci wanda zai iya rage girman kugu a cikin wata ɗaya.
Don haka, a karanta don sani game da amfanin tumatir don raunin nauyi.
1. Kadan A Kala
Tumatir abinci ne mai ƙananan kalori. Smallaramar tumatir tana da adadin kuzari 16, wannan yana da kyau domin idan kuka sha tumatir biyu, har yanzu zaku ci ƙasa da adadin calorie 50. Kuma lokacin da yawan cin abincin kalori yayi kasa, zaka iya kona caloris din ma cikin hanzari maimakon kalori da ake adana kamar mai.
2. High On Fiber
Kopin tumatir na dauke da gram 2 na zaren da ba za a iya narkewa ba da kuma gram 0.20 na fiber mai narkewa. Dukansu fiber masu narkewa da mara narkewa suna taka muhimmiyar rawa wajen rage nauyi. Narkewar zaren da ke cikin tumatir yana samar da wani abu mai kama da gel a cikin babban hanji, inda yake zama tushen abinci ga ƙwayoyin cuta masu kyau. Wannan yana taimakawa wajen rage yawan shan abinci, don haka yana kara samun nutsuwa. Ganin cewa, fiber mara narkewa yana ɗaure da ƙwayoyin mai kuma yana hana shan su.
3. Yana Kara kuzari
Amfani da ruwan tumatir na iya bunkasa kwayar cutar ta lipid ta hanyar haifar da kwayoyin halittar da ke cikin aikin hada sinadarin mai, wanda masana kimiyya suka tabbatar. Masu binciken sun gano cewa shan ruwan tumatir ya kara yawan kuzarin kuzari (REE shine adadin kalori da jiki ke bukata yayin hutawa) sannan kuma ya rage matakan triglyceride a jikin ku.
4. Gananan Glycemic Index
Glyimar ƙimar glycemic index na tumatir shine 38, wanda yayi ƙasa idan aka kwatanta da sauran abincin da aka sarrafa da sauran anda fruitsan itace da kayan marmari. Glycemic index shine auna yawan lokacin da wani sashi na abinci yake dauka don kara yawan sukarin jini a jiki. Yawancin lokacin da abinci ke ɗauka don hanzarta matakan sikarin cikin, mafi kyau. Tumatir yana da tsarin glycemic mara nauyi, wanda ke taimakawa wajen kara yawan sukarin jini a hankali.
5. Mawadaci A Cikin Antioxidants
Tumatir yana da wadataccen sinadarin lycopene, mai tasirin antioxidant wanda ke taimakawa wajen ragargaza masu cutarwa. Oxygen radicals ayan canza tsarin DNA kuma haifar da yanayin damuwa a jiki. Wannan yana haifar da martani na damuwa a cikin jiki wanda ke haifar da tarin mai da ƙimar jiki a jikin ku. Don haka, samun tumatir zai taimaka wajan rage gajiya a cikin jiki kuma zai taimaka wajan rage nauyi.
6. Anti-mai kumburi Properties
Lycopene, antioxidant da ke cikin tumatir, shine ke da alhakin dantse samar da kwayoyin halittar dake dauke da kwayar cutar, don haka rage kumburi. Kumburi yana haifar da karin nauyi kuma sabili da haka, shan tumatir zai taimaka rage ƙonewa da hana kiba mai haifar da kumburi.
7. Sauke damuwa
Hauhawar jini na haifar da karin nauyi a jiki. Karuwa a cikin karfin jini na iya haifar da haɓaka mai guba da cin abincin cikin rai, wanda ke haifar da kiba. Tumatir na iya taimakawa wajen rage karfin jininka, domin yana dauke da beta-carotene, lycopene, da bitamin E. Hakanan zai kiyaye ka daga cututtukan zuciya da jijiyoyin jini.
Tumatir, Tumatir. Amfanin Lafiya | Amfanin Tumatir. BoldSky8. Yana Kara Kyakkyawan Cholesterol
Shan tumatir a kai a kai na iya haifar da ƙananan cholesterol (LDL cholesterol) da ƙara ƙwanƙwasa ƙwayar cuta (HDL cholesterol) a jiki. Kyakkyawan cholesterol yana tallafawa rage nauyi kuma yana hana haɗarin cututtukan zuciya da jijiyoyin jini. Baya ga taimaka maka ka rasa nauyi, zai iya hana ka daga cututtuka masu saurin mutuwa.
Yaya Ake Cin Tumatir Domin Rage Kiba?
- Tomatoesara tumatir a cikin salatinku don fitar da ɗanɗano da yanayin.
- Yi ruwan tumatir mai ɗanɗano ko santsi na tumatir. Zaku iya kara wasu kayan lambu dashi dan yayi dadi.
- Ka dafa naman tumatir naka, ko yayin da ake yin curry, za ka iya ƙara tumatir.
- Ku ci gasasshiyar kaza ko kifi da gasasshen tumatir, bishiyar asparagus ko wake wake a gefe.
- A sami kwanon tumatir tare da dash na ruwan lemun tsami don abun ciye-ciye.
- Yi kwano na miyar tumatir don abincin rana da abincin dare.
- Kuna iya samun cikakken haɗin tumatir, kokwamba da sandwich ɗin kaza don abincin rana.
Raba wannan labarin!
Idan kuna son karanta wannan labarin, kar ku manta da raba shi.
Kuma KARANTA: 10 Abubuwan Amfani Na Kiwan Lafiya Na Pecans
