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1. Kayan lambu na kara rigakafi da hana tsufa
Na dogon lokaci, an yi imani cewa babban amfanin kayan lambu da 'ya'yan itatuwa shine bitamin. Lalle ne, 5-6 kayan lambu ko 'ya'yan itatuwa a kowace rana suna ba mu, misali, 200 MG na bitamin C. Duk da haka, ana iya samun bitamin C daga kwamfutar hannu na multivitamin, amma babu flavonoids a ciki. A cikin kayan lambu, flavonoids suna da yawa, kuma ba shi yiwuwa a rayu da kyau ba tare da su ba.
Flavonoids rukuni ne na abubuwa tare da nau'ikan kaddarorin da ayyuka iri-iri; muna sha'awar abu daya: suna da antioxidant da immunostimulating Properties. Kuma, bisa ga binciken da yawa, suna da mahimmanci a cikin rigakafin ciwon daji, lafiyar tsarin zuciya, yaki da allergies da kuma samari na fata.
Bugu da kari, kayan lambu ja, rawaya da lemu suna da wadata a cikin sinadarin carotenoids, kuma wadannan sinadarai sun yi nasarar dakile ayyukan ‘yan ta’adda, wadanda ke da alhakin tsufa da kamuwa da cutar daji.
Duk waɗannan "kayan lambu" sun bayyana dalilin da ya sa ake ba da shawarar "abincin Mediterranean" don rayuwa mai kyau da kuma dalilin da yasa rashin cin abinci a cikin sababbin kayan lambu, 'ya'yan itatuwa da koren salads yana ƙara haɗarin ciwon daji.
2. Kayan lambu suna sarrafa cholesterol kuma suna hana ciwon daji
Kayan lambu suna da wadata a cikin fiber - mai narkewa da maras narkewa. A kallo na farko, bambamcin da ke tsakanin su ba shi da yawa, amma a zahiri, waɗannan zaruruwa daban-daban biyu sun buga ta gaba biyu daban-daban.
Fiber mai narkewa yana taimakawa wajen jimre wa yunwa, yana hana sukarin jini tsalle kamar yadda yake so, yana haɓaka sarrafa nauyi da “sa ido” cholesterol.
Ana buƙatar fiber mai narkewa don aikin hanji na yau da kullun, don rigakafin ciwon daji na dubura da kuma don kiyaye hawan jini na yau da kullun.
Ba kayan lambu ba ne kawai tushen waɗannan nau'ikan fiber guda biyu: ana iya samun su duka a cikin hatsi, legumes, da hatsi gabaɗaya. Amma kawai tare da 'yan abinci na kayan lambu a rana yana yiwuwa a ci adadin da ake bukata na fiber kuma kada ku sami karin adadin kuzari a cikin kaya.
Abubuwan da ke cikin kayan lambu (mg / 100 g)
| flavonoids* | carotenoids | fiber mai narkewa | Fiber mara narkewa | |
| Broccoli | 10 | 3 | 15 | 14 |
| seleri | 10 | 2 | 13 | 15 |
| Salatin daskarewa | 2 | 2 | 10 | 13 |
| Brussels sprouts | 6,5 | 1,8 | 6 | 14 |
| Farin kabeji | 0,3 | 0,3 | 12 | 13 |
| Kokwamba | 0,2 | 2 | 7 | 10 |
| Tsikoriy | 29 | 1,3 | 9 | 12 |
| alayyafo | 0,1 | 15 | 8 | 13 |
| Kirtani wake | 7 | 3 | 13 | 17 |
| albasarta | 35 | 0,3 | 12 | 10 |
| radish | 0,6 | 0,2 | 11 | 16 |
- Quercetin yana da decongestant, anti-allergenic, anti-mai kumburi sakamako.
- Kaempferol yana da tasiri a cikin rigakafin ciwon daji da cututtukan zuciya.
- Apigenin wani maganin antioxidant ne wanda aka nuna yana da tasiri a rigakafin ciwon daji bisa ga yawan binciken.
- Luteolin yana da antioxidant, anti-inflammatory, anti-allergenic, antitumor da immunomodulatory effects.
3. Kayan lambu hade da mai "yaudara" yunwa
Idan kayan lambu ba su wanzu a yanayi, ya kamata a ƙirƙira su da waɗanda ke kula da nauyinsu. Sun haɗu da kaddarorin masu dacewa guda uku: ƙananan abun ciki na calori, ingantacciyar ƙarar girma, da abun ciki mai kyau na fiber. A sakamakon haka, kayan lambu sun cika ciki, suna haifar da rashin jin dadi na satiety. Kuma don tsawaita shi, sanya shi doka don ƙara 'yan saukad da man kayan lambu zuwa kayan lambu.