ganye
Ganye mai arzikin ƙarfe shima tushen calcium ne na halitta da na halitta don taimakawa ƙasusuwan mu. Bugu da ƙari, ganye suna da yawa a cikin magnesium, bitamin K, bitamin C, da phytonutrients waɗanda ke tallafawa lafiyar kashi. Ku ci karin alayyahu, kalal, faski, cilantro, dill.
Dukan hatsi
shinkafa launin ruwan kasa, buckwheat, quinoa, gurasar hatsi gabaɗaya suna kawo ƙarin fiber a jikinmu. Wani dalili na ƙara dukan hatsi a cikin abincin ku shine don inganta narkewa. Lokacin da tsarin narkewar abinci ya kasance mai tsabta kuma yana gudana kamar aikin agogo, ba za ku fuskanci flatulence ba, maƙarƙashiya, kuma yana iya guje wa ciwon daji na hanji.
kwayoyi
Ba wai kawai masana ilimin abinci ba suna ba mu shawarar ɗaukar goro tare da mu azaman abun ciye-ciye! Kwayoyi sune tushen mahimman bitamin, ma'adanai da kitse masu lafiya, suna da kyau ga lafiyar ƙashi kuma suna haɓaka aikin ƙwaƙwalwa da ƙwaƙwalwa. Misali, almonds na dauke da sinadarin magnesium da calcium don karfin kasusuwa, yayin da goro ke samun tushen fatty acid omega-3. Don haka jin daɗin jefa jakar ƙwaya mara gishiri, mara gasasshen a cikin jakar ku!
Bow
Ba zato ba, dama? Ya bayyana cewa albasa tana da abubuwan ban mamaki na gina ƙashi, saboda tana ɗauke da wani nau'in polyphenol wanda ke haɓaka lafiyar ƙashi. Masu bincike sun gwada kuma sun gano cewa cin albasa a kullum na iya taimakawa wajen kara yawan kashi da kashi 5%. Masu binciken sun kuma yi nazari kan illar da albasar ke yi wa mata masu shekaru 50 da haihuwa, inda suka gano cewa, wadanda suke cin albasa akai-akai na da raunin karaya da kashi 20% fiye da wadanda ba sa cin ta.
blueberries
Kusan kowace mace tana son kiyaye kuruciyarta. Idan kuna son rage tsarin tsufa, ƙara blueberries zuwa abincin ku. Wannan Berry yana ƙunshe da wani abu na musamman na rigakafin tsufa, amma ƙari, yana hana lalacewar ƙwaƙwalwar ajiya, yana kula da matakan hawan jini kuma yana inganta tsarin musculoskeletal. Kuma antioxidants da ake samu a cikin blueberries suna yaki da radicals kyauta.
Tofu da madarar soya
Tofu abinci ne mai gina jiki sosai wanda ya wadatar da furotin da ƙarfe. Har ila yau yana kunshe da ma'adanai irin su manganese, phosphorus, da selenium, wadanda ke karfafa kashi. Hakanan zaka iya haɗa madarar waken soya a cikin abincinku, saboda wannan samfurin yana da kyakkyawan tushen calcium.
oat
Fara ranar ku da oatmeal! Yanayin kawai shi ne cewa dole ne a shirya shi daga dukan hatsi. Oats na taimakawa wajen kula da matakan cholesterol na yau da kullun saboda suna da wadatar fiber mai narkewa da mara narkewa. Rage kiba, inganta narkewar abinci, da kiyaye matakan cholesterol a cikin jini suna daga cikin fa'idodin da ake iya samu ta hanyar cin hatsi.
tumatir
Tumatir na taimakawa wajen hana ciwon nono da mahaifa. Bugu da kari, suna kuma inganta lafiyar zuciya da kariya daga cututtukan zuciya.
ayaba
Wannan 'ya'yan itace mai dadi yana da wadata a cikin potassium, wanda ke tallafawa tsarin tsarin zuciya na jiki. Ayaba kuma tana da kyakkyawan tushen kuzarin halitta, domin tana ɗauke da sinadarai na bitamin, ma'adanai da carbohydrates iri-iri. Ayaba na inganta lafiyar hanji da kawar da matsalolin stool.
Cranberries
Cranberries sun ƙunshi mahadi da ake kira proanthocyanides. Suna da kaddarori masu yawa, ɗaya daga cikinsu yana hana haɓakar ƙwayoyin cuta a bangon mafitsara. Don haka, cin cranberries yana hana kamuwa da cututtukan urinary. Berry kuma yana taimakawa wajen inganta lafiyar zuciya.
Broccoli
Broccoli ya zama babban abinci na gaske tsakanin masu bin salon rayuwa mai lafiya. Kuma ba haka kawai ba! Broccoli yana dauke da sinadarai masu taimakawa wajen hana ciwon nono. Wannan babban abincin kuma yana da yawan bitamin C da A, fiber, potassium, iron, da adadin kuzari kaɗan.
apples
Apples, musamman na yanayi, yana dauke da quercetin, antioxidant wanda ke taimakawa wajen bunkasa karfin jiki na yaki da cututtuka. Wadannan 'ya'yan itatuwa masu launin ja kuma suna taimakawa wajen inganta aikin kwakwalwa, rasa nauyi, da daidaita matakan cholesterol na jini. Af, masu son rage kiba ya kamata su hada apples a cikin abincin su, saboda suna taimakawa wajen gamsar da yunwa.
Flax-iri
Flax ya ƙunshi ton na omega-3 fatty acids, fiber, lignans (wani fili na cutar tarin fuka) kuma ana ɗaukarsa ɗaya daga cikin mafi kyawun abinci ga lafiyar mata. Yin amfani da flaxseed yana taimakawa wajen rage jin zafi a lokacin haila, inganta aikin haifuwa, rage bayyanar PMS da kuma rigakafin ciwon nono.
Karas
Tushen ganyen lemu shine kyakkyawan tushen hadadden carbohydrates waɗanda ke ba da kuzari ga jiki. Kuma sinadarin potassium dake cikin karas yana sarrafa hawan jini. Hakanan, karas yana da ƙarfi da bitamin A kuma a zahiri yana sa fatar ku tayi haske.
avocado
Wani superfood da muka daɗe muna rera waƙar ode zuwa! Avocados suna da wadata a cikin sinadarai masu kitse waɗanda ke taimakawa rage yawan kitse. Bugu da ƙari, yana da yawancin potassium, magnesium, protein, bitamin B6, E da K.
Dark cakulan
Wannan ba game da cakulan masana'antu tare da adadin sukari mai yawa ba, amma game da cakulan na halitta da lafiya, abun ciki na wake na koko wanda ya fi 55%. Irin wannan cakulan ba zai iya zama mai arha ba, amma kyawunsa shine mashaya ɗaya zai ɗora ku na dogon lokaci don kula da lafiya! Dark cakulan ya ƙunshi antioxidants masu kare zuciya kuma suna taimakawa rage haɗarin bugun jini da cututtukan zuciya. Har ila yau, yana da wadata a cikin sinadarai masu ƙarfafa kashi, magnesium, manganese, jan karfe, zinc, da phosphorus, yana taimakawa wajen samar da ruwa, yana rage hawan jini, da kuma inganta ƙwaƙwalwar ajiya.
Green shayi
Wannan abin sha yana taimakawa wajen yaki da ciwon daji da cututtukan zuciya, yana hana ciwon hauka (dementia), ciwon sukari da bugun jini. Koren shayi kuma yana taimakawa wajen yakar gajiya.
Water
Ba za ku iya ma magana game da shi ba, amma, kamar yadda suke faɗa, maimaitawa ... Ruwa shine babban abokinmu. Ya kamata ya zama al'adar yau da kullun! Yana taimakawa fatar mu ta haskaka da lafiya, cire gubobi daga jiki da kuma kara kuzari. A sha akalla gilashin 8-10 na ruwa mai tsabta a rana.