Madara na haifar da karaya, ko abinci 10 ga kasusuwa masu karfi

Imani da cewa madara tana karya kasusuwa kamar wuya ne ga wasu mutane kamar yadda imani da cewa madara na da matukar amfani ga kasusuwa, hasali ma, yawan shan madara na karya kasusuwa, kamar yadda manyan shaidun kimiyya suka nuna. Misali, wani babban binciken da akayi a kasar Sweden ya nuna wata alaka tsakanin shan madarar shanu da kuma kara kasadar karaya har ma da mutuwa. A yayin binciken, masana kimiyya sun bibiyi tsarin abincin mata fiye da dubu 60 na tsawon shekaru 20 da maza sama da dubu 45 na tsawon shekaru 15. Shin kuna ganin ya juya ne cewa madara na karfafa kasusuwa? Ko ta yaya yake - komai ya zama daidai, akasin haka! Madara a cikin abinci yana rage haɗarin karyewar kashi.

A zahiri, matan da suka sha madara gilashi uku a rana sun fi fama da karaya. Idan aka kwatanta da stemi wanda ya ci ƙasa da gilashin madara sau ɗaya a rana, waɗanda suka sha wahala sosai a kan wannan abin sha suna da haɗarin kashi 60% na raunin ƙugu da kuma kasada mafi kasada na 16% na kowane rauni.

Kaico, amma ko wannan matsalar bata kare ba. Mutanen da suka fi shan madara kuma suna da haɗarin mutuwa daga kowane dalili (mata - da 15%, maza - da 3%). Wato, ya zama cewa sanannen jumlar "madara tana malalar alli daga ƙasusuwa" ba ta da cikakkiyar hujja tabbatacciya.

Me yasa madara ke haifar da irin wannan sakamako?

Masu binciken sun gano cewa masu shayar da madara suna da karin masu maye a cikin jininsu da kumburi. Masana sun ba da shawarar cewa musababin shine yawan sikari a cikin abubuwa biyu na madara - lactose da galactose. Ana amfani da ƙananan ƙwayoyi na D-galactose sau da yawa a cikin nazarin dabba don haifar da alamun tsufa.

Bincike ya danganta D-galactose zuwa gajeriyar rayuwa, damuwa mai kumburi, kumburi na yau da kullun, neurodegeneration, rage amsawar garkuwar jiki, da canjin halittu. Mizanin da aka yi amfani da shi don samun waɗannan sakamakon a cikin dabbobi daidai yake da gilashin madara ɗaya zuwa biyu a kowace rana da mutum yake sha.

Don haka, ana iya cire madara cikin aminci daga ƙimar samfuran da ke ƙarfafa ƙasusuwa da haɗin gwiwa. Amma idan madara ba zai iya jure wa wannan aikin ba, menene za a yi? Anan akwai manyan abinci 10 waɗanda ke taimakawa da gaske don rage haɗarin karaya da ƙarfafa ƙasusuwan ku.

1. Ganyen shayi

Idan ka tambayi gwani irin abincin da kake buƙatar ci don ƙarfafa ƙasusuwa da haɗin gwiwa, to ɗayan manyan shawarwarin tabbas zai shafi koren shayi.

Nazarin Osteoporosis na RumBahar Rum osteoporosis Nazarin) ya nuna cewa kofi uku na koren shayi a rana na iya rage barazanar karayar hanji da kashi 3% a cikin mata da maza sama da 30.

Kuma masu bincike a jami’ar Texas sun gano cewa miligram 500 na polyphenols a koren shayi sun inganta lafiyar kashi bayan watanni uku da karfin tsoka bayan watanni shida. Ana samun wannan sashi a cikin kofi huɗu zuwa shida na koren shayi. Green shayin mahadi suna tallafawa aikin osteoblasts (kwayoyin da ke hada kasusuwa) kuma suna hana aikin osteoclasts (kwayoyin da ke lalata kashin nama).

2. Tsire-tsire

Sananne ne cewa yayin al'ada, jinin kashi yakan fara lalacewa kuma ya zama sirara (duk game da aikin ovaries ne - sun daina samar da isasshen isrogen). Wannan shi ne abin da binciken ya gudana wanda masana kimiyya daga Jami'ar Jihar Florida suka gudanar.

Na tsawon watanni 12, masana sun yi nazari kan yawaitar kasusuwa a cikin mata 100 yayin al’ada. Rabin su na cin busassun pampo 10 a rana. Sauran sun ci busasshen tuffa.

A karshen gwajin, masana sun gano cewa matan da suka ci kayan marmari suna da mahimmancin sinadarin kashi a kashin baya da gabanta fiye da wadanda suka ci busasshen tuffa. Sauran binciken sun nuna cewa prunes suna rage kashin kashi.

3. Gurneti

Ga tambayar "Waɗanne abinci ne masu kyau ga ƙashi da haɗin gwiwa?" sau da yawa kuna iya jin amsar - “Rumman”. Kada ku yi mamaki - masana ba su ruɗe komai ba. Baya ga gaskiyar cewa amfani da waɗannan jan tsaba yana da fa'ida mai amfani ga lafiyar zuciya (ma'ana tana cikin sinadarin punicalagin - yana da ikon tsayar da radicals kyauta), an san rumman yana rage jinkirin lalata guringuntsi.

Bugu da kari, rumman na iya bayar da taimako daga alamomin jinin haila, har da zubar kashi. Wani bincike da aka buga a 2004 a cikin Journal of Ethnopharmacology ya nuna cewa berayen da suka cire kwayayensu suna fama da saurin faduwar kashi, wanda wannan alama ce ta al'adar maza. Amma bayan makonni biyu na shan ruwan 'ya'yan rumman da' ya'yan rumman, ƙimar asarar ma'adinai ta koma daidai.

4. lemu

Wane irin abinci ne zai taimaka wajen ƙarfafa ƙasusuwa? Dangane da wannan, 'ya'yan itatuwa da kayan marmari masu wadataccen bitamin C sun tabbatar da kansu da kyau. Gaskiyar ita ce, rashin sa a cikin jiki yana haifar da ƙaruwa a cikin kashin kashin - ba don komai ba galibi ana kiran osteoporosis a matsayin “scurvy of bone.”

A cikin nazarin dabbobi, an gano cewa berayen da aka ciyar a kan ruwan lemu sun inganta ƙarfin ƙashi. Sauran binciken sun nuna cewa matan da ke shan kariyar bitamin C suna da yawa na ma'adinai na kashi. Ku ci 'ya'yan itatuwa da kayan marmari masu yawan bitamin C don lafiyar ƙashi. Zabi lemu, strawberries, gwanda, Brussels sprouts da farin kabeji, barkono kararrawa, guna, abarba, da kiwi.

5. Kumin

Akwai yuwuwar ba ku yi tsammanin wannan ba, amma kayan yaji da kuka saba amfani da su tare da masu burodi ko cuku yana da fa'idodi masu fa'ida na kiyaye ƙashi.

A shekara ta 2008, karatun dabbobi ya nuna cewa karaway yana hana asarar ƙashin kashi da ƙarfin ƙashi. Ka yi tunani kawai, tasirinsa ya yi daidai da na estrogen!

6. Chocolate

Yawan kasusuwa yana da alaƙa da matakan magnesium. Amma tare da shekaru, matakin magnesium a cikin kashin kashi yana raguwa. Ana buƙatar Magnesium ta jiki don juyar da bitamin D zuwa sigar sa mai aiki kuma don ɗaukar alli.

Magnesium da aka ba da shawarar yau da kullun shine miligrams 420 ga mata da kuma milligram 320 na mata. 100 gram duhu cakulan ya ƙunshi milligram 176 na magnesium. Zaba cakulan kawai tare da abun koko na akalla 70%. Girman abun cikin koko, ƙananan abun ciki na sukari.

Tabbas, ba kawai cakulan ne ya ƙunshi magnesium ba. Alal misali, wake da faski su ne madogara mai kyau na alli da magnesium. Za ku so wannan ja ja mai yaji da miya faski don ƙarfi da ƙoshin lafiya.

7. Amaranth

Idan kuna buƙatar abinci don ci gaban ƙashi, kalli amaranth, musamman ganye, hatsi, da man amaranth. Abin mamaki, ganyen amaranth na iya yin gasa don taken tsire-tsire mafi arziki a cikin bitamin da kuma ma'adanai!

Baya ga babban adadin sunadarai, amaranth yana dauke da peptides da ke gwagwarmaya masu gwagwarmaya marasa kyauta. Kuma mafi mahimmanci, wannan samfurin ya ƙunshi alli a cikin nauyin nauyi. Masana da yawa suna daukar ganyen Amaranth a matsayin ingantaccen rigakafin asarar kashi na ma'adanai da suka wajaba don aikin su na yau da kullun.

8. Farar wake

Ci gaba da martaban abincin da ke dauke da sinadarin calcium don kasusuwa, farin wake. Wannan samfuri ne mai ban mamaki, saboda ba wai kawai yana da kyau don cikawa ba, a cewar masana kimiyya daga Jami'ar California, yana taimakawa rage nauyi, amma kuma yana da mahimmin tushe na alli da magnesium - jumlar da ke da ƙarfi da ƙoshin lafiya. . Ka tuna cewa 100 g na wannan samfurin ya ƙunshi kusan 1/5 na buƙatar alli na yau da kullun.

9. Sardauna

Godiya ga kyawawan amfaninsu, waɗannan ƙananan kifayen talakawa na iya fafatawa sosai don taken ɗayan shugabannin a cikin '' tseren '' abincin da ke ɗauke da alli don ƙasusuwa. Don saduwa da kashi ɗaya cikin uku na buƙatun alli na yau da kullun, kawai kuna buƙatar cin ƙarancin matsakaitan matsakaita 7-8 na sardines. Kyakkyawan hangen nesa - musamman idan aka yi la'akari da gaskiyar cewa sardines samfuran mai araha ne.

10.Sesame

Haka ne, ga alama tsaba iri. Kuma da alama cewa aikinsu yana iyakance ne kawai ta kayan ado na tasa. Koyaya, ba haka al'amarin yake ba - 100 g na ƙwayoyin sesame mara ƙyallu sun ƙunshi kusan 1,4 g na alli! Kuma wannan ba ƙari bane ko ƙasa - ƙimar yau da kullun na matsakaicin mutum. Don haka lokaci na gaba da za ku dafa lafiyayyen salat na koren kayan lambu don gidanku, kar ku manta ku ba shi teburin tare da wadataccen “kayan ado” a cikin irin ƙwayoyin sesame.

Waɗannan ba duk abinci bane mai kyau ga ƙashi. Bugu da ƙari, lokacin cinye su, yana da muhimmanci a yi la’akari da cewa wasu abubuwa, kamar ɗabi’ar shan kofi, na rage yawan alli. A wannan hanyar zaka sami jerin tushen tushen alli da jerin abubuwan da zasu shafi sha'anin shi.