Fa'idodin Kiwan lafiya na Cin Frua Coloan itace itsa Fruan plea &a &a &an &a &an &a &a & etaeta

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Doctors yawanci suna ba da shawara su cinye 'ya'yan itace da kayan marmari masu launuka da yawa saboda suna da yawa a cikin antioxidants, mahaɗin da ke taka muhimmiyar rawa wajen kare jikinmu daga masu kwayar cutar ta kyauta. Abinci mai launi ba kawai yana ba da fa'idodi masu yawa na lafiya ba amma har ma suna ƙara wani kyakkyawan ƙari a cikin faranti.

'Ya'yan itacen marmari masu launi da kayan lambu sune mafi kyawun sabon yanayin abinci a wannan shekara kuma yakamata ku fara haɗa shi cikin abincinku. Abincin mai tsada yana kiyaye zuciyarka cikin koshin lafiya, yana kashe kwayoyin cutar kanjamau, ga wasu kadan kuma mafi mahimmanci suna dauke da sinadarin antioxidants da ake kira anthocyanins, launin shuke shuke wanda yake baiwa 'ya'yan itatuwa da kayan marmari zurfin launin ja, purple ko shuɗi. ^[1] .

Abincin mai launi mai launi yana dauke da indoles waxanda suke da sinadarai da ake samu daga sinadarin sulphur wanda zai iya rage karfin sinadarin carcinogens. Carcinogens sananne ne don ƙara haɗarin cutar kansa.

Jerin 'Ya'yan' Ya'yan itaciya da za su saka a cikin abincin ku

1. Inabin inabin shunayya

2. Figaure

3. 'Ya'yan itacen marmari

4. zabibi

5. Ruwan kwarya da busassun plum

tsarin abinci na abinci don asarar nauyi

6. Baƙi

7. Shudaya

8. 'Ya'yan itace

9. Cranberries

10. Bilberries

11. Chokeberries

Jerin kayan lambu na kayan lambu da za su saka a cikin abincin ku

1. Karoto mai kyau

2. Kabeji masu tsada

3. Bishiyar aspara

4. Purple zaki da dankali

na halitta magunguna na ruwan hoda lebe

5. Zaitun masu tsarki

6. Barkono mai laushi

7. Lawan jauhari

8. Masu farin kabeji

9. Albasa mai tsada

amfanin koren shayi da dare

10. Tsarikan broccoli

11. Tsarkakakkun zane-zane

12. Reds mai haske

Jerin hatsi mai laushi don haɗawa a cikin abincin ku

1. Masara mai kyau

2. Purple rice

3. Alkama mai tsarki

1. Yaki da Ciwan Usa

Wani binciken da aka buga a cikin Journal of Agricultural and Food Chemistry ya gano cewa anthocyanins da ke cikin baƙar fata suna rage samuwar gyambon ciki. Masu bincike sunyi imanin cewa waɗannan anthocyanins suna hana haɓakar abu da haɓaka ayyukan wasu mahimman antioxidants, kamar su glutathione wanda yake a zahiri a cikin jiki [biyu] .

2. Inganta lafiyayyen zuciya

Wasu fruitsa fruitsan itace masu launuka masu ɗaure kamar baƙar fata da bilberries suna da ikon rage ƙwayar LDL (mara kyau) da kuma ƙara haɓakar HDL (mai kyau). Levelsara yawan matakan LDL cholesterol yana haifar da samuwar alamomi a cikin bangon jijiya. Wannan yana toshe hanyoyin jini na jini zuwa zuciyar ku da dukkan jikin ku, don haka ya bar ku cikin mummunan haɗarin ciwon zuciya da shanyewar jiki [biyu] .

yadda ake shafa kwai a gashin ku

3. Hana kwayoyin cutar kansa

Yawancin karatu sun nuna cewa resveratrol da ke cikin abinci mai shunayya na iya haifar da mutuwar kwayar cutar kanjamau a cikin cutar kansa, kansar nono, kansar mafitsara, kansar fata, hanta da kuma kansar huhu. Dankalin turawa mai zaki yana da karfin kariya daga kamuwa da ciwon kansa [3] .

4. memoryara ƙwaƙwalwar ajiya

An san dankali mai zaki mai raɗaɗi don haɓaka tasirin ƙwaƙwalwar ajiya saboda anthocyanins da ke cikin sa. Yana taimakawa wajen hana raunin shekaru game da tsarin juyayi yayin haɓaka koyo da ƙwaƙwalwa [4] .

5. Hana cututtukan fitsari

Kayan lambu kamar su farin farin kabeji, karas mai laushi da kabeji mai ruwan kasa za su iya yaƙar cututtukan fitsari. Anthocyanins na iya hana ulcers da kumburi da H. pylori ke haifarwa, ƙwayoyin cuta da ke haifar da olsa na ciki da cututtukan fitsari [5] .

6. Yana rage karfin jini

Graa graan inabi masu tsami, bilberries, cranberries da blueberries sun ƙunshi resveratrol, flavonoid wanda zai iya taimakawa rage hawan jini. Resveratrol yana taimakawa wajen shakatawa ganuwar jijiyoyin, wanda ke bada damar zagayawar jini mafi kyau a jijiyoyin.

Mecece Hanya mafi Kyawu don dafa 'Ya'yan itacen Pura Pura Anda Pura da Vegya Andyan Pura Anda?

Ofayan mafi kyawun hanyoyin cinye su shine a sanya su danye, tururi ko soyayyen. Ta yin haka, zaku sami adadin anthocyanins da ake buƙata saboda suna narkewar ruwa kuma suna iya narkewa cikin ruwa.

Abincin girke-girke na Tangy Purple Coleslaw [6]

Sinadaran:

• 4 kofuna waɗanda aka yanka yankakken jan kabeji
• 1 kofin sauerkraut
• Kofin yankakken jajayen albasa
• 2 tsaba hemp
• 2 yankakken apros ambrosia
• Don sutura:
• Honey dandana
• 2 tsp gishirin teku wanda ba'a tantance shi ba

Hanyar:

• Mix dukkan salatin da kayan aikin ado daban
• Haɗa su duka wuri ɗaya har sai an daidaita salatin daidai.
• Ji daɗin abincinku mai daɗi!

1. [1]Khoo, H. E., Azlan, A., Tang, S. T., & Lim, S. M. (2017). Anthocyanidins da anthocyanins: launuka masu launuka azaman abinci, abubuwan hada magunguna, da fa'idodin kiwon lafiya. Binciken abinci da abinci mai gina jiki, 61 (1), 1361779.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin