Red Fruits & Kayan lambu an Sanye shi tare da Abubuwan Amfani na Kiwon Lafiya

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A matsayin littafin littafin abinci, abinci mai launin ja sun fi maida hankali akan abubuwan gina jiki. Haske mai haske na fruitsa fruitsan itace masu launin ja da kayan lambu suna taimakawa wajen juya carbohydrates, sunadarai da kitse zuwa makamashi mai amfani ga jiki. Hakanan ana ɗora musu nauyin antioxidants masu ƙarfi da lafiya kamar su anthocyanins, lycopene, flavonoids da resveratrol.

Wadannan antioxidants suna da karfin fada a ji da cututtukan zuciya da cutar sankarar mafitsara sannan kuma suna rage haɗarin shanyewar jiki da lalatawar macular.

Jerin Kayan Abinci kala-kala

Da ke ƙasa akwai jerin 'ya'yan itatuwa masu launin ja da kayan marmari:

'Ya'yan itacen ja

1. Cranberries

2. Rumman

3. Cherries

4. lemu na jini

5. Rasberi

6. Strawberries

fina-finan labarin soyayya

7.Kankana

8. Jajayen tuffa

9. Jan inabi

10. Jan inabi

11. Red pears

12. Tumatir

13. Guava

Red kayan lambu

1. Red barkono kararrawa

2. Jan wake na wake

3. Jan barkono

4. Gwoza

5. Jan wuta

6. Jan albasa

7. Jan dankali

8. Rhubarb

Me yasa Abincin mai launin Ja yake da Kyau a gare ku?

Cikakken abincin mai launi ja bashi da kalori da abinci mai ƙarancin sodium. Abincin shine kyakkyawan tushen karoid wanda ake kira lycopene wanda ke ba da waɗannan abinci jan launi. Lycopene an nuna shi don taimakawa kare kansar huhu, kansar mama, kansar fata, kansar hanji da kansar hanji.

Antioxidants kamar anthocyanins, lycopene, flavonoids da resveratrol da aka samo a cikin kayan lambu masu launin ja da ‘ya’yan itace an nuna don taimakawa yaki da cutar kansa da cututtukan zuciya, inganta gani da rage hawan jini, kumburi da cutar macular.

amfanin 'ya'yan kankana ga lafiya

A cewar Cibiyar Ciwon Sankara ta Kasa, kashi 95 na manya ba sa shigar da isasshen kayan lambu masu launin ja da lemu a cikin abincinsu.

Menene Abubuwan Gina Jiki A Ciki A Cikin Abinci Mai Launin Ja?

1. Jan tumatir

Ana daukar tumatir a matsayin 'ya'yan itatuwa kuma suna dauke da sinadarin lycopene mai yawa wanda aka sani yana taimakawa wajen yaki da cutar sankarar mafitsara, sankarar hanji da kuma kansar hanji. Lycopene galibi ana samunsa cikin dafaffun kayan tumatir kamar su miya, stews da miyar tumatir.

2. Strawberries

Strawberries kyakkyawan tushe ne na furolate, potassium da bitamin C. Vitamin C shine gidan antioxidant wanda yake haɓaka aikin tsarin garkuwar jiki kuma ya rage mummunan cholesterol. Kimanin bautar 1 na strawberries ya ƙunshi bitamin C fiye da lemu.

3. Cranberries

Cranberries na iya taimakawa hana UTI (Urinary Tract Infection) ta hanyar dakatar da ƙwayoyin cuta daga mannewa a bangon fitsarin. Hakanan yana iya samar da kariya daga H pylori, wata kwayar cuta daga mannewa bangon ciki da haifar da gyambon ciki. Wannan mai yiyuwa ne saboda kasancewar wani antioxidant mai karfi wanda ake kira proanthocyanidin da aka samo a cikin cranberries.

4. Cherries

Launi ja mai zurfi na cherries yana nuna ƙoshin abincin su. Anthocyanins a cikin cherries suna basu launin su mai duhu ja. Wadannan anthocyanins suna kare jikinka daga lalacewa daga masu kyautuka masu kyauta da kuma guba ta muhalli wadanda ke hanzarta tsarin tsufanka da kuma haifar da mutuwar kwayar halitta da lalacewa.

5. Rasberi

Raspberries suna da wadataccen fiber wanda ke taimakawa ƙananan matakan ƙananan lipoprotein (LDL) ko mummunan cholesterol. Raspberries kuma suna da adadi mai yawa na zinc, niacin, potassium da kuma nau'ikan polyphenolic phytochemicals waɗanda suke lignans, tannins, phenolic acid da flavonoids.

6. Red barkono kararrawa

Red barkono kararrawa shine kyakkyawan zabi don lafiyar aikin tsarin garkuwar jiki. Wadannan suna dauke da bitamin A, bitamin C, bitamin B6, bitamin E, folate kuma suna da adadin kuzari 30 kawai.

7. Jan wake na wake

Red wake wake yana dauke da nauyin fiber mai lafiya, zinc wanda ke tallafawa lafiyar haihuwa kuma yana warkar da raunuka da bitamin B wanda ke inganta aikin jijiyoyin jiki. Wadannan legumes suma suna dauke da sinadarin potassium da folate.

8. Kankana

Kankana shine babban tushen lycopene wanda zai iya rage haɗarin cututtukan zuciya da bugun jini ta hanyar rage cholesterol na LDL. 'Ya'yan itacen mai launin ja suna rage haɗarin cutar sankara da lalatawar macular.

9. Gwanin Gwoza

Beetroots sune ɗayan kyawawan kayan lambu masu maganin antioxidant, a cewar USDA. Wadannan kayan lambu sune kyakkyawan tushen fiber, potassium, bitamin C, nitrates da folate. Wadannan abubuwan gina jiki suna taka muhimmiyar rawa wajen rage hawan jini, da kara karfin jimrewar motsa jiki da inganta yaduwar jini.

10. Jan wuta

Radishes shine tushen tushen potassium, folate, bitamin C, lycopene, anthocyanins, zinc, phosphorous, potassium, magnesium, jan ƙarfe, baƙin ƙarfe, calcium, manganese, bitamin A, bitamin B6, bitamin E, bitamin K da fiber na abinci. Duk waɗannan abubuwan gina jiki ana buƙata don kiyaye jikinka cikin kyakkyawan yanayin aiki.

11. Jajayen tuffa

Red apples suna da wadata a cikin antioxidants, fiber na abinci da flavonoids. Antioxidants suna taka muhimmiyar rawa wajen rage haɗarin kamuwa da cutar kansa, ciwon sukari, hauhawar jini da cututtukan zuciya.

labaran soyayya Hollywood movies

12. Rumman

Rumman suna da wadata a cikin antioxidants wanda ke taimakawa wajen hana kamuwa da cutar kansa, musamman kansar prostate. Ya ƙunshi kaddarorin anti-inflammatory wanda zai iya taimakawa rage ƙonewa a cikin jiki duka kuma ya hana damuwa da lalacewa da kuma lalacewa.

Hanyoyi Don Redara Kayan abinci masu launin Ja a cikin abincinku

• Raspberries da strawberries na iya zama tare su zama mai laushi mai laushi.
• A sha ruwan 'ya'yan cranberry mara dadi da safe.
• Redara ja barkono, radishes da jan albasa a cikin salad.
• Tomatoara bishiyar tumatir ko yankakken tumatir a cikin girkinki.
• Abun ciye-ciye akan cherries lokacin da yunwa ta same ka.
• Yi kwano na miyan tumatir don abincin dare.
• Don safiya na safe da hatsi ko porridge, ƙara dintsi na strawberries, raspberries ko cherries.

Dalilan da Ya Kamata Ku Zama Suna Moreaunar Morea Fruan itacen plea Pura &a Puran Marmari & Kayan lambu

Raba wannan labarin!

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin