Dalilai 6 na cin koren kayan lambu
 

Parsley da endive, letas leaf oak da iceberg, romano da alayyafo, arugula da chard, watercress da Kale - iri -iri na kayan lambu masu ganye suna da girma sosai wanda ba shi da wahala a saka su cikin abincin ku! Ƙara su zuwa salati da santsi, yi hidima azaman gefen gefe, ko dafa abinci azaman babban hanya. Me yasa wannan? Ga dalilai guda shida.

1. Kiyaye samari

Vitamin K yana da matukar mahimmanci wajen hana canje-canje masu alaƙa da shekaru. Ƙarancinsa na iya haifar da cututtukan zuciya, ɓacin ƙasusuwa da lissafin arteries da kodan. Kofi ɗaya na kowane ganye mai ganye zai ba da aƙalla abin da ake buƙata na yau da kullun don bitamin K. Kale, ko Kale, ya ƙunshi sau shida na yau da kullun, ganyen dandelion sau biyar na yau da kullun, da chard sau uku da rabi abin da ake buƙata na yau da kullun.

2. Rage matakan cholesterol

 

Hanta tana amfani da cholesterol don yin bile acid don taimakawa metabolize mai. Lokacin da bile acid ke ɗaure da filayen waɗannan ganye, ana fitar da shi daga jiki. Wato, hanta dole ne ta yi amfani da ƙarin cholesterol don yin sabon bile acid. A sakamakon haka, matakan cholesterol suna raguwa. Ganyen mustard mai tururi da kabeji suna yin wannan har ma fiye da danye.

3. Inganta lafiyar ido

Kayan lambu masu ganye, musamman kale, dandelion, mustard greens, da chard na Switzerland, suna da wadatar lutein da zeaxanthin. Wadannan carotenoids suna taimakawa rage haɗarin cututtukan ido da inganta ƙwarewar gani.

4. Ka zama mai kuzari

Kofi na raw endive yana ba da kashi ɗaya cikin goma na bukatun yau da kullun na bitamin B5 (pantothenic acid). Bitamin B yana taimakawa canza carbohydrates zuwa glucose, wanda jiki zai iya amfani da shi don kuzari. Waɗannan bitamin ne mai narkewa na ruwa, wanda ke nufin cewa jikin mu baya adana su, don haka kuna buƙatar samun su yau da kullun daga abinci.

5. Qarfafa kasusuwa

Abincin mai ɗaci, wanda ya haɗa da kayan lambu da yawa, yana taimaka wa hanta tsabtace jini kuma yana ƙarfafa samar da ruwan 'ya'yan itace. Kuma kuma dandano mai ɗaci yana nuna kasancewar alli. Yana da wuya ku ci isasshen ganye a cikin rana don samun miligram 1000 na alli (shawarar da aka ba mata). Amma tare da sauran hanyoyin wannan macronutrient, ganye na iya taimakawa wajen jimre wa wannan aikin. Misali, ganyen dandelion (gram 100) ya ƙunshi kusan 20%na darajar yau da kullun na alli, arugula - 16%, da mustard - 11%.

6. Hana kansar daji

Kale da mustard ganye na dangin kabeji ne - kuma ainihin abincin su ne. Musamman, binciken da aka buga a cikin 2011 a cikin Journal of da American Abincin abinci Associationya nuna wata alaka tsakanin cin wadannan kayan lambu da kuma rage barazanar kamuwa da cutar kansa.

A cikin app na tare da girke-girke Live-up! don iOS da Android, zaku sami ra'ayoyi da yawa kan yadda ake dafa ganyayyaki cikin sauƙi da daɗi.

Leave a Reply