Me yasa tsirrai ke tsawaita rayuwa?
A cikin binciken da yawa game da batun tsammanin rayuwa da rage haɗarin cututtuka, an ambaci abincin da ake amfani da shi ta hanyar shuka ta wata hanya ko wata. Dukkanmu da farko muna da bayanan ilimin lissafi daban-daban, kuma, ba shakka, ba abinci kawai ke kare mu daga cututtuka ba. Duk da haka, yana taka muhimmiyar rawa. Mafi yawan abincin "tsufa" shine wadanda ke haifar da yanayin acidic a cikin jiki (sukari, barasa, hatsi mai ladabi, abinci mai sarrafawa da jan nama). Yin amfani da irin waɗannan samfurori yana haifar da cututtuka na zuciya da jijiyoyin jini, kiba, ciwon sukari, kumburi, wanda ya rage mahimmancin rayuwar mu.
Yadda ake cin abinci daidai? Wadanne abinci ne ke inganta inganci da tsawon rayuwarmu? Mai da hankali kan abinci mafi mahimmanci kuma ƙara su cikin abincin yau da kullun. Wannan zai taimaka canza mummunan hali daga "abin da ba zan iya ci ba" zuwa "me zan iya ci". Anan akwai samfuran ban mamaki guda 8:
1. Ganyen ganye da koren kayan lambu
Abincin kore ya kamata ya zama tushen abincin, saboda suna samar da "tushen" kowane dala abinci. Ganye ya ƙunshi bitamin, ma'adanai, furotin. Waɗannan abinci ne na musamman na alkalizing na halitta waɗanda za mu iya ci duk shekara. Kale, kale, chard, broccoli, arugula da alayyahu sune mafi kyawun zaɓi saboda suna da wadatar calcium, protein, iron, chlorophyll, magnesium, bitamin B, C, A da E. Suna kuma ƙunshi yawancin antioxidants waɗanda ke taimakawa hana ciwon daji da sauran su. cututtuka.
2. Berries da rumman
Berries da rumman samfuran rigakafin tsufa ne da ba a taɓa yin irin su ba. Suna ƙarfafa tsarin juyayi, suna kare zuciya, hana lalacewar salula wanda ke haifar da cutar Alzheimer, suna da ƙananan glycemic index, don haka kiyaye matakan insulin a matakin al'ada. Bugu da ƙari, berries suna da yawa a cikin fiber, wanda ke nufin suna inganta narkewa, ƙananan cholesterol, kuma suna taimakawa wajen kula da nauyin al'ada. Berries sun ƙunshi yawancin antioxidants, wanda, bi da bi, an tsara su don yaƙar free radicals - babban dalilin tsufa. Ruman da 'ya'yan itace suna da kyau ga lafiyar zuciya da kuma kyakkyawan yanayin jini. Waɗannan abinci ne masu kyau waɗanda ke ɗauke da sinadarai masu gina jiki waɗanda zasu iya hana asarar ƙwaƙwalwar ajiya da lalacewar kwakwalwa.
3. Koko
Cocoa (danyen cakulan) daidai ne ɗayan mafi kyawun abinci don tallafawa lafiyar zuciya da ƙwaƙwalwa. Cocoa yana da wadata a cikin abubuwan da ke kula da hawan jini na al'ada da matakan sukari. Idan kana neman hanyar samun isassun kitse na kayan lambu masu lafiya, kada ka duba fiye da Organic raw koko foda. Danyen cacao yana da kyau ga lafiyar zuciya da jijiyoyin jini, wurare dabam dabam, hormones, har ma da narkewa (saboda abun ciki na ƙwayoyin cuta masu amfani).
4. Tushen albarkatun lemu
Dankali mai zaki (yam), butternut squash, da karas suna da wadata a cikin beta-carotene (nauyin bitamin A na tushen shuka) don tallafin rigakafi. Kayan lambu na lemu zaɓi ne mai kyau don yaƙar kumburi da cututtukan zuciya. Tushen fiber ne da hadaddun carbohydrates masu lafiya waɗanda ke jinkirta metabolism fiye da yawancin hatsi da carbohydrates da aka sarrafa. Suna kula da matakan insulin kuma suna rage yawan damuwa da ke haifar da ciwon sukari, cututtukan zuciya, da kiba. Har ila yau, kayan lambu na lemu suna cikin jerin abubuwan hana tsufa, suna sa fata ta fi koshin lafiya da kyau saboda yawan abubuwan da ke cikin antioxidants. Kasance aƙalla abu ɗaya a cikin wannan jerin (dafasa ko ɗanyen) a cikin abincinku kowace rana.
5. Avocado
A yanzu ana kiran avocado da "sabon apple" a masana'antar kiwon lafiya, kuma ana ƙaunarta ba don dandanonta ba don abubuwan da ba a taɓa gani ba. Avocado yana dauke da bitamin E, furotin, magnesium, bitamin B da kuma kitse maras nauyi wadanda ke hana tsufa. Cin avocados yana sauƙaƙe narkewa da kuma sha na gina jiki. Kawai ka tabbata ka sayi avocados cikakke, waɗanda suke da lafiya sosai. Gwada maye gurbin ɗayan samfuran kiwo da kuka fi so da su - zaku ji bambanci. Avocado abinci ne mai yawa wanda za'a iya amfani dashi a kowace tasa, daga mai dadi zuwa mai dadi.
6. Kwakwa
Yana da lafiya kuma mai daɗi tushen mai, fiber da furotin. Abubuwan da ke cikin kwakwa suna tallafawa tsarin garkuwar jiki da kuma kwakwalwa, wanda hakan ke kara yawan tsawon rai. Kwakwa yana taimakawa jiki kula da isassun matakan cholesterol, wanda ya zama dole don samar da wasu nau'ikan hormones. Wannan fa'idar ta sa kwakwa da sauran kitsen kayan lambu su zama babban madadin kitsen dabbobi. Hakanan kwakwa yana da abubuwan hana kumburi, yana tallafawa matakan insulin, kuma ya ƙunshi fiber fiye da kowane hatsi.
7. Gyada (da sauran kwayoyi da tsaba)
Kwayoyi da iri na daga cikin mafi kyawun abinci na tsawon rai domin suna rage kumburi da inganta lafiyar zuciya. Gyada, alal misali, shine tushen albarkatun omega-3 wanda ke inganta aikin kwakwalwa da zuciya, har ma da rage nauyi. Kwayoyin hemp, flax, chia da tsaba na kabewa suma manyan tushen omega-3s. Almonds da cashews kuma sun ƙunshi magnesium da baƙin ƙarfe, suna hanzarta metabolism, suna taimakawa yaƙi da gajiya da rage matakan insulin. Kada ka manta cewa kwayoyi suna da adadin kuzari sosai, don haka kada ku ci fiye da 1-3 servings (30-90g) na goro kowace rana.
8. Tuffa
Apples tabbas samfur ne na dogon lokaci. Karin magana na Ingilishi ya ce, “Apple a rana, ba ku buƙatar likita,” kuma ba ta da nisa da gaskiya: apples suna kan gaba a jerin abubuwan da ke hana cutar daji da lafiyar zuciya. Koren apples suna da ƙarancin sukari fiye da ja, suna haɓaka rigakafi har ma suna hana ciwon daji. A lokaci guda, jan apples suna da ƙarin antioxidants. Saboda haka, yana da kyau a canza nau'in apples: Granny Smith, Opal, Fuji, Golden. Koyaushe ƙara su cikin jerin siyayyarku.
Wata hanyar da za ta ƙara tsawon rayuwa ita ce ƙara wake da lentil (idan za ku iya jure su), da namomin kaza, kabeji (ciki har da farin kabeji), da zaituni a cikin abincinku. Kuma kar a manta game da motsa jiki - ko ya kasance tafiya mai sauri na minti 30, yoga natsuwa ko yawo a wurin shakatawa yayin hutun abincin rana. Hakanan barci mai kyau da rashin damuwa suna taimakawa wajen rigakafin cututtuka da kuma kara tsawon rai.