Cin abinci mai kyau yana taimakawa wajen guje wa yawancin cututtuka da maza ke fuskanta a shekaru daban-daban. Ciwon sukari, cututtuka na zuciya da jijiyoyin jini, cututtuka na tsarin haihuwa da sauransu da yawa - duk wannan za a iya kauce masa idan abincin ya kasance daidai kuma mai arziki a cikin abubuwa masu amfani.
Dark cakulan
A cikin ma'auni (ba mashaya ba a lokaci guda), cakulan duhu ne wanda ke da tasiri mai kyau akan lafiyar maza. Yana rage hawan jini da matakan cholesterol kuma yana hanzarta kewaya jini. Kada ku kalli inda madara, fari, ko cakulan duhu waɗanda ba su da ɗanɗanon wake na koko. Sayi cakulan duhu mai inganci, musamman tunda yana da sauƙin samun yanzu. Yi amfani da shi a cikin matsakaici kuma dabam daga babban abinci - ba fiye da gram 30 kowace rana ba.
Cherry
Cherry pigment yana dauke da anthocyanins, wadanda suke da maganin kumburi. A cikin tart irin waɗannan abubuwa fiye da masu zaki.
Yawancin maza suna fuskantar irin wannan cuta mara kyau kamar gout. Wani bincike ya nuna cewa shan cherries 10 a rana zai iya taimakawa ko da a cikin mummunan mataki na cutar.
avocado
Sunan avocado yana da tsabta kuma marar laifi, kuma saboda kyawawan dalilai. Wannan 'ya'yan itace da gaske yana da abubuwa masu amfani da yawa, bitamin, macro- da microelements. Kamar goro da man zaitun, avocado yana da wadataccen kitse mai kyau. 'Ya'yan itãcen marmari na taimakawa wajen haɓaka cholesterol mai kyau yayin da rage ƙwayar cholesterol mara kyau. Kuma antioxidants da ake samu a cikin avocado na taimakawa wajen rage haɗarin lalacewar sel.
ayaba
Abubuwan da ke cikin ayaba suna rage zafin tsoka. Ba abin mamaki bane 'yan wasa suna son wannan 'ya'yan itace sosai! Bugu da kari, suna da sinadarin potassium, wanda ke da matukar muhimmanci ga kasusuwa. Kuma idan kana fama da hauhawar jini ko hawan jini, cin ayaba na iya rage hawan jini.
Ginger
Idan kuna wasa wasanni, kun san yadda zai yi wuya a tashi da safe bayan motsa jiki mai tsanani. Da alama jiki ya zama simintin ƙarfe, tsokoki suna ciwo kuma suna ja. Aji dadin shan ginger sai a sha a ciki a zuba a abinci. Abun shine cewa ginger yana aiki kamar ibuprofen, wakili na anti-mai kumburi. Yana rage kumburi kuma yana da ɗan tasirin analgesic.
Bugu da kari, ginger yana kawar da tashin zuciya, yana ƙarfafa tsarin rigakafi, yana inganta narkewa da kuma rage haɗarin ciwon daji na prostate.
Pistachios da kwayoyi na Brazil
Pistachios yana daya daga cikin goro mafi lafiya ga maza. Suna rage matakan cholesterol kuma suna cika jiki da furotin, zinc da fiber. Bugu da ƙari, arginine, amino acid wanda ke ƙara yawan jini a cikin jiki, yana taimakawa maza a cikin ɗakin kwana.
Kwayoyin Brazil suna da yawa a cikin selenium, ma'adinan alama wanda ke taka muhimmiyar rawa a tsarin garkuwar jiki. Kwayoyi shida zuwa takwas na Brazil sun ƙunshi microgram 544 na wannan sinadari. Af, babban gasa na dabba (tuna) ya ƙunshi microgram 92 kawai. Idan kun yi rashin lafiya sau da yawa, ƙwayayen Brazil na iya haɓaka tsarin garkuwar jikin ku.
Baya ga yaƙar sanyi, selenium yana da mahimmanci ga haihuwa. Don haka idan kuna shirin zama uba, kawo goro don aiki azaman abun ciye-ciye.
Manna tumatir
Tumatir na da sinadarin lycopene, wani sinadari da ke taimakawa wajen hana wasu nau’in ciwon daji. Tumatir kuma ya ƙunshi lycopene! Wasu bincike sun nuna cewa mutanen da ke cin tumatur akai-akai suna da ƙarancin haɗarin kamuwa da cutar sankara ta prostate.
Baya ga rigakafin cutar kansa, lycopene kuma yana rage haɗarin kamuwa da cututtukan zuciya.
tofu da waken soya
An san cewa waken soya shine tushen furotin mai inganci. Yana hana ciwon daji na prostate kuma yana taimakawa wajen guje wa cututtukan zuciya.
A yanzu haka dai likitoci sun dauki makami wajen yakar waken soya, inda suke yada cewa yana da illa ga lafiyar maza. Waken soya ya ƙunshi phytoestrogens, sinadarai masu kama da estrogen hormones. Mata suna samar da isrogen fiye da maza, wanda shine dalilin da yasa wasu ke damuwa cewa waken soya na iya haifar da rashin daidaituwa na hormonal. Duk da haka, bincike ya nuna cewa mazan da ke cin kayan waken soya masu yawa suna da haihuwa kamar masu cin nama. Binciken ya kuma nuna cewa waken soya baya kara hadarin rashin karfin mazakuta. Amma har yanzu, yana da mahimmanci a san ma'auni kuma amfani da kayan soya ba kowace rana ba, amma sau da yawa a mako.
bugun jini
Alkaluma sun nuna cewa maza sun fi samun kamuwa da ciwon zuciya fiye da mata. Wadanda suke cin legumes suna rage wannan hadarin. Wani bincike na Makarantar Harvard na Kiwon Lafiyar Jama'a ya gano cewa cin abinci guda ɗaya na legumes a rana ya rage haɗarin bugun zuciya da kashi 38%. Bugu da kari, legumes na rage mummunan matakan cholesterol.
kayan lambu iri-iri
Kayan lambu sune mafi kyawun abincin da za a iya tunanin. Amma ta hanyar zabar kayan lambu kaɗan (kamar cucumbers da tumatir), kuna hana kanku amfanin da za su iya kawo muku. Masana abinci mai gina jiki sun ba da shawarar haɗa kayan lambu daban-daban saboda suna ɗauke da sinadarai masu haɓaka lafiyar ƙwayoyin cuta da rage ciwon daji. Duk da haka, kayan lambu masu launi daban-daban sun ƙunshi nau'o'in phytochemicals, wanda, da sa'a, zai iya kuma ya kamata a hade.
lemu kayan lambu
Kayan lambu na lemu suna da yawa a cikin bitamin C, lutein da beta-carotene. Suna taimakawa rage haɗarin haɓakar prostate. A ci karas, dankali mai zaki (yam), barkono orange, da kabewa.
Kayan lambu masu ganye
Cin abinci mai arziki a cikin ganye yana taimaka wa maza su daɗe suna aiki. Alayyahu, Kale, da sauran ganye sun ƙunshi lutein da zeaxanthin. Wadannan antioxidants guda biyu kuma suna ingantawa da kare hangen nesa da kuma rage haɗarin tasowa cataracts.
Dukan hatsi
Matsakaicin mutum yana buƙatar gram 35 na fiber kowace rana. Daya daga cikin mafi kyawun hanyoyin samun su shine cin hatsi gaba ɗaya. Kada a kalli muesli mai zaki don karin kumallo saboda yawanci suna ɗauke da ton na sukari da mai. Zai fi kyau a ci gaba dayan hatsi, alkama, siffa da sauran hatsi.
Brown da shinkafar daji
Haka ne, farar shinkafa mai gogewa tana dafa sauri har ma ta fi ɗanyen shinkafa daɗi a wasu lokuta. Duk da haka, yana da ƙananan abubuwan gina jiki, amma yawancin carbohydrates. Zabi shinkafa da ba a sarrafa ba, musamman launin ruwan kasa ko shinkafar daji.
Shinkafa mai launin ruwan kasa tana dauke da kwayoyin cuta da husk, wadanda ba a samunsu a cikin farar shinkafa da aka goge. Brown yana da karin furotin, fiber har ma da mai omega-3. Ɗaya daga cikin binciken ya gano cewa shinkafa mai launin ruwan kasa ta rage haɗarin nau'in ciwon sukari na XNUMX.
Shinkafar daji a fasahance ba shinkafa bace. Ya fi fari abinci mai gina jiki, amma yana da ƙarancin adadin kuzari, ƙarin fiber da furotin. Hakanan ya ƙunshi zinc, phosphorus da ma'adanai waɗanda ake buƙata don kyakkyawan aiki na jijiyoyi da tsokoki.
blueberry
Babu shakka, duk berries suna da kyau ga lafiya. Suna cike da antioxidants masu shakatar da arteries da sake farfado da jiki. Amma mafi mahimmancin Berry ga maza shine blueberries. Yana da wadata a cikin bitamin K da C, da kuma sinadarai masu hanawa ko inganta aikin mazakuta, kuma yawancin maza suna fama da shi.
Water
Ba zai zama abin mamaki ba a tuna cewa ruwa shine tushen lafiyar jiki. Komai jinsin ku, ku tuna shan akalla gilashin ruwa 8-10 a rana.