Yadda Ake Cin Danyar Tafarnuwa (kuma Me yasa Zaku so)

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Ah, tafarnuwa. Ko yankakken cikin miya, shafa akan burodi ko jefawa da kayan lambu, wannan ɗan ƙaramin memba na dangin Allium yana da ƙamshi kuma yana cike da ɗanɗano, yana iya canza farantin da ya fi raɗaɗi zuwa tauraron teburin abincin dare. A gaskiya, yana da haka dadi, mai yiwuwa ba za ka taba tunanin cin shi danye ba...har sai yanzu. Anan ga duk abin da kuke buƙatar sani game da yadda ake cin ɗanyen tafarnuwa, tare da kyakkyawan shari'ar tursasawa dalilin da yasa ya kamata ku. Bon appetit.

Me yasa Zaku Ci Danyen Tafarnuwa?

Ko da a cikin dafaffen sigarta, tafarnuwa tana da ƙarfi sosai: Bayan haka, sanannen gaskiyar cewa cin abinci mai yawa na kayan yana zuwa tare da haɗarin numfashi mai ƙwanƙwasa-amma kafin ku ba da ra'ayin cin ɗanyen tafarnuwa akai-akai, kuna iya yin la'akari da yuwuwar fa'idodin kiwon lafiya da wannan ɗabi'ar ke bayarwa. Sai ya zama cewa guda kwayoyin sulfur mahadi (wanda aka sani da allium mahadi) da ke ba da tafarnuwa warin sa hannun sa suna da kyau sosai a gare ku ta fuskoki da yawa. Ci gaba da karantawa don taƙaita ƙarfin ƙarfafa lafiyar da tafarnuwa ke alfahari.

Yana iya rage cholesterol.Ba asiri ba ne cewa babban cholesterol shine babban haɗari ga cututtukan zuciya, amma mai yiwuwa ba ku san cewa an yi wasu hasashe a cikin al'ummar kimiyya ba ko cin tafarnuwa mai kyau zai iya taka rawa wajen rage matakan LDL cholesterol. Wasu farkon bincike aka buga a Annals of Internal Medicine ya ba da sakamako mai kyau-yana nuna raguwa mai yawa a cikin matakan cholesterol a cikin marasa lafiya waɗanda ke cinye rabin ɗanyen tafarnuwa a rana kawai-amma binciken da ya biyo baya ya saba wa waɗannan binciken. Ƙashin ƙasa: Har yanzu juri yana kan wannan, amma tabbas ba zai cutar da yin aiki da kayan a cikin tsarin abincin ku na mako-mako ba. (Ƙari akan wannan a ƙasa.)

Yana taimakawa tare da hauhawar jini.Karin bushara: A cewar a 2019 meta-bincike daga Ostiraliya , Danyen tafarnuwa yana da kyau sosai ga hawan jini-kuma wannan shine, ba shakka, yana da kyau ga lafiyar zuciya da jijiyoyin jini gaba ɗaya. Nazarin ya ba da shawarar cewa ƙarar yau da kullun tare da tsantsar tafarnuwa yana rage karfin jini na systolic da diastolic a cikin masu fama da hauhawar jini. Wato idan kin zuba danyen tafarnuwa a cikinki, za ta tsaya kusa da zuciyarki.

Zai iya taimakawa yaki da rage mura.An daɗe ana ɗaukar ɗanyen tafarnuwa a matsayin maganin sanyi na halitta, kuma ɗaya nazarin kimiyya daga 2014 ya sami sakamako mai kyau wanda ya gano cewa mutanen da suke shan tafarnuwa kowace rana tsawon watanni uku (maimakon placebo) suna da ƙarancin mura. Duk da haka, bincike don tallafawa wannan da'awar yana da bakin ciki sosai, don haka kada ku yi tsammanin mu'ujiza. Abu mafi mahimmanci a sani game da tafarnuwa shine cewa tana da inganta rigakafi da rigakafin kumburi s gabaɗaya. A ciki dakin gwaje-gwaje karatu aka buga a cikin Jaridar Nutrition, tsantsar tafarnuwa ya ci gaba da tabbatar da kansa a matsayin ɗan takara mai ban sha'awa a matsayin mai gyara rigakafi, wanda ke kula da homeostasis na aikin rigakafi. Kuma wannan, abokai, labari ne mai kyau ba kawai ga shari'ar guda ɗaya na sniffles ba amma don lafiyar ku gaba ɗaya.

Gidan abinci ne mai ƙarfi.Idan aka zo ga fa’idar tafarnuwa, yawancin bincike har yanzu ana ci gaba da yi amma akwai abu daya da muka sani tabbas: Tafarnuwa ita ce. cike da muhimman abubuwan gina jiki cewa jiki yana buƙatar bunƙasa. Duk da ƙananan girmanta, tafarnuwa tana ba da babban kashi na bitamin B da C, da manganese, selenium, iron, jan karfe da potassium.

Yadda Ake Cin Danyen Tafarnuwa

Kada ku damu - ba kwa buƙatar haɗiye ƙwayar tafarnuwa gaba ɗaya don samun lada. Yawancin fa'idodin ɗanyen tafarnuwa sun fito ne daga wani enzyme da ake kira allicin wanda ke da tasirin anti-inflammatory, antioxidative da antibacterial Properties. Lokacin da yankakken ko niƙa, alliinase enzyme yana kunna, Dokta Amy Lee, Shugaban Kula da Gina Jiki don Nucific , ya gaya mana. Shi ya sa ta ba da shawarar a fasa tafarnuwa kafin a jefa ta cikin kasko ko a farantinka. Anan akwai wasu hanyoyi masu sauƙi don haɗa ɗanyen tafarnuwa cikin kwanakin ku.

1. Mix shi a cikin taliya da abinci mai dadi

john cena wife pic

Yiwuwar wannan abincin dafa abinci ya riga ya zama sinadari a kusan kowane abinci mai daɗi da kuke ci-matsala ɗaya kawai ita ce ma'auni mai lafiya a cikin ɗanyen tafarnuwa yana rushewa a yanayin zafi na 140 Fahrenheit, masanin abinci mai gina jiki Laura Jeffers, MED, RD, LD. ya gaya ma Cleveland Clinic . Don tabbatar da cewa jikinka yana da amfani gwargwadon dandano, kawai ƙara wannan babban tauraro mai wadatar abinci a cikin abincin ku a ƙarshen tsarin dafa abinci (watau lokacin da abincinku yana da zafi sosai, amma nesa daga tushen zafi) za ku yi kyau ku tafi. Alamomi: Microplane ko zester kayan aiki ne masu kyau idan aka zo ƙara ɗanyen tafarnuwa ta hanyar da ba za ta iya cin abinci ba.

2. Ƙara shi zuwa salatin

Dakatar da danyen tafarnuwa sannan a kara da shi a cikin miya na salatin-zaka iya barinta kamar yadda yake ko kuma ka ba da miya a cikin injin sarrafa kayan abinci don nau'in nau'in iri-ko kuma yayyafa yayyafi na bakin ciki a saman farantin ganye.

3. Ado gurasar safe

Ba da karin kumallo na karin kumallo ta hanyar yin ado da gasasshen avocado tare da aske bakin ciki na ɗanyen tafarnuwa. A arziki da kirim dandano na avocado zai muhimmanci mellow da mafi m ado.

4. Yaji guacamole ku

Kun riga kun sami ɗanyen albasa a ciki, don haka me zai hana ku ɗauki abubuwa tare da rabin tafarnuwa na niƙaƙƙen, kuma?

Yadda Ake Cin Danyen Tafarnuwa

Ba za ku iya yin kuskure da yawa ba idan yazo da ɗanyen tafarnuwa, saboda yana da kyau a gare ku. Wato don Allah kar a nutsar da haƙoranka a cikin kwatankwacin kan kayan domin ɗanyen tafarnuwa rabin rabin zuwa ɗaya a rana shine ainihin abin da ake buƙata kuma shiga cikin ruwa ba zai kawo maka komai ba sai ciwon ciki (da warin baki shima). . Takeaway? Fara cin ɗanyen tafarnuwa kididdiga-kawai ku tuna cewa kaɗan yana tafiya mai nisa, dangane da dandano da fa'idodin kiwon lafiya iri ɗaya.

LABARI: Mun gwada Shahararrun Hacks guda 5 don kwasar Tafarnuwa-Wadannan sune hanyoyin da suke Aiki (& waɗanda basa yi)

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