Jagororin abinci iri-iri da ƙwararrun majiyoyin bayanai sun ba da shawarar cin 'ya'yan itatuwa da kayan marmari masu gina jiki don taimakawa rage haɗarin cututtuka na yau da kullun. Amma kafin a sami bayyananniyar ma'ana da jerin irin waɗannan samfuran.
Wataƙila sakamakon binciken da aka buga 5 ga Yuni a cikin mujallar CDC (Cibiyoyin Kula da Rigakafin Cututtuka, wata hukumar tarayya ta Sashen Kiwon Lafiya da Hidimar ɗan Adam ta Amurka) za ta gyara wannan yanayin. Binciken ya shafi matsalolin hana yaduwar cututtuka tare da ba da damar gabatar da wata hanya ta ganowa da kuma kimanta abincin da ke da tasiri wajen yaki da kasadar irin wadannan cututtukan.
Jagoran marubuci Jennifer Di Noya, farfesa a fannin ilimin halayyar dan adam a Jami'ar William Paterson da ke New Jersey wanda ya kware kan lafiyar jama'a da zabin abinci, ya tattara jerin abubuwan abinci na 47 "masu gina jiki" dangane da ka'idojin amfani da shaidar kimiyya. Misali, 'ya'yan itatuwa da kayan marmari na dangin albasa-tafarnuwa an saka su cikin wannan jerin "saboda raguwar haɗarin cututtukan zuciya da cututtukan jijiyoyin jiki da wasu nau'ikan cutar kansa."
Di Noya yana ba da abinci ne bisa ga wadataccen “wadatar” su. Ta mai da hankali kan abubuwan gina jiki 17 "na lafiyar lafiyar jama'a daga mahangar Hukumar Abinci da Noma ta Majalisar Dinkin Duniya da Cibiyar Magunguna." Waɗannan sune potassium, fiber, protein, calcium, iron, thiamine, riboflavin, niacin, folic acid, zinc da bitamin A, B6, B12, C, D, E da K.
Don ɗaukar abinci mai kyau asalin abinci mai gina jiki, dole ne ya samar da aƙalla 10% na darajar yau da kullun na wani abinci. Fiye da 100% na darajar yau da kullun na kayan abinci guda ɗaya baya samar da ƙarin fa'idodi ga samfurin. An jera abinci bisa ga abubuwan da ke cikin kalori da “bioavailability” na kowane na gina jiki (ma’ana, gwargwadon yadda jiki zai iya cin gajiyar mai gina jiki a cikin abincin).
Abinci shida (raspberries, tangerines, cranberries, tafarnuwa, albasa da blueberries) daga jerin asali basu cika ƙa'idodin abinci "mai gina jiki" ba. Anan ne sauran don ƙimar abinci mai gina jiki. An fara lissafa abincin da ke da ƙima da ƙarancin kalori. Kusa da samfurin a cikin raƙuman ruwa shine ƙimarsa, abin da ake kira ƙimar gamsar da abinci.
- Watercress (ƙima: 100,00)
- Kabeji na kasar Sin (91,99)
- Jadawa (89,27)
- Ganyen Gwoza (87,08)
- Alayyafo (86,43)
- Chicory (73,36)
- Letas (70,73)
- Fasin (65,59)
- Salatin Romaine (63,48)
- Koren Collard (62,49)
- Koren kore (62,12)
- Mustard Green (61,39)
- Sanya (60,44)
- Vesan Chives (54,80)
- Kayana (49,07)
- Dandelion Koren (46,34)
- Barkono Ja (41,26)
- Arugula (37,65)
- Broccoli (34,89)
- Suman (33,82)
- Brussels ya tsiro (32,23)
- Koren albasa (27,35)
- Kohlrabi (25,92)
- Farin kabeji (25,13)
- Farin kabeji (24,51)
- Karas (22,60)
- Tumatir (20,37)
- Lemon tsami (18.72)
- Salatin kai (18,28)
- Bambaro (17,59)
- Radish (16,91)
- Suman hunturu (kabewa) (13,89)
- Lemu (12,91)
- Lemun tsami (12,23)
- Pink / jan inabi (11,64)
- Rutabaga (11,58)
- Gyara (11,43)
- Blackberry (11,39)
- Leek (10,69)
- Dankali mai daɗi (10,51)
- Furen Inabi (10,47)
Gabaɗaya, yawaita cin kabeji, ganyen latas iri iri, da sauran kayan lambu kuma sami mafi kyawun abincinku!
Tushe:
Cibiyoyin Kula da Cututtuka da Cututtuka