Farfesa William Patterson University da ke New Jersey, Jennifer Di Noia ta yi jerin 47 "masu amfani da karfi" na kayan lambu da ganye.
Mafi amfani shine giciyen gishiri mai duhu wanda bawai kawai wadataccen kayan abinci da bitamin bane amma kuma yana taimakawa kare jiki daga cutar kansa da cututtukan zuciya.
Anan ga TOP 7 ganye da kayan marmari waɗanda dole ne su zama fiye da wasu su kasance akan menu.
Suna da wadataccen bitamin B, C, da K, fiber, calcium, iron, Riboflavin da folic acid, wadanda ke taimakawa kare jiki daga cutar kansa da cututtukan zuciya. Sun ƙunshi mafi ƙarancin adadin kuzari.
Watercress
Ganyen ta da mai tushe sun ƙunshi fiye da muhimman bitamin 15 da ma'adanai. A cikin salatin cress, akwai ƙarfe fiye da alayyafo da alli fiye da madara; karin bitamin C fiye da lemu.
A cikin salatin cress ƙananan kalori da yawancin antioxidants. Yana ƙarfafa kasusuwa, hakora kuma yana hana lalacewar neuronal a cikin kwakwalwa. Kuma matakin bitamin A wanda kuma aka sani da Retinol yana da mahimmanci ga tsarin garkuwar jiki.
Ofayan kyawawan halaye na kayan abinci na cress - versatility. Ganyen da aka saka a cikin sabon salat, an dafa shi, an saka shi zuwa miyan mai yaji. A Burtaniya daidaitaccen sinadarai ne na hada sandwiches da aka yi amfani da shi lokacin ƙarfe 5.
Kabeji
Ya ƙunshi indole-3-carboxylic acid, wanda shine antioxidant mai ƙarfi wanda ke da alhakin lalata hanta, kuma a sakamakon haka, fitowar gubobi. Yawan amfani da kabeji na China da sauran masu gicciye yana jinkirta aiwatar da tsufa. Bugu da ƙari, bitamin A tare da D yana sa fata ta kasance mai tsabta da lafiya.
Kuma haɗin kabeji da kokwamba na kasar Sin (sulfur + silicon) yana haɓaka haɓakar gashi kuma yana hana asarar su. Amma dole ne ya kasance yana da aƙalla sau uku a mako.
Chard
Ganyen ganye yana da wadataccen bitamin (musamman carotene), sugars, sunadarai, da gishirin ma'adinai. Concentrationara yawan bitamin K yana ba da gudummawa ga tsarkakewar jini da tabbatar da daskarewa ta al'ada. Babban sinadarin calcium a cikin koren ganye yana taimakawa wajen ƙarfafa haƙora da ƙashi da ƙarfe shine rigakafin ƙarancin jini.
Chard ya ƙunshi fiber da purple acid, wanda ke daidaita matakan sukarin jini, don haka chard ya nuna kuma abubuwan da ke da alaƙa da cutar kansa shine sakamakon yawancin matakan antioxidants. Kari akan haka, ganyen chard yana inganta aikin kwakwalwa, mai tasiri don daidaita hangen nesa, mai kyau ga zuciya da jijiyoyin jini.
Gwoza kore
Halin lokacin da saman ya fi mahimmanci fiye da tushen. Tushen ƙarfe a tsakanin samfuran shuka shine na biyu kawai ga legumes. Ƙara zuwa wannan beta-carotene (ya dogara da lafiyar ido da kuma musamman retina), calcium, da magnesium - kada ku jefar da saman lokacin dafa abinci. Kuma daidai yana taimakawa wajen daidaita tsarin juyayi - kula da yanayin damuwa.
A cikin littafin “Art of kitchen”, wanda aka yi shi a ƙarni na 1 AD, shugaban Girkanci ya raba gwoza “ruwan hoda”, wanda aka ƙara wa broth (samfur na miya) da ganyen da ake ci da mustard da man shanu
alayyafo
Alayyafo ya haɗa da bitamin da yawa (bitamin C, E, PP, provitamin a, bitamin B, bitamin H) da abubuwan gano abubuwa (alli, phosphorus, potassium, magnesium, iron, selenium, da sauransu). Alayyafo samfuri ne mai ƙarancin kalori, don haka kawai ya zama dole ga waɗanda ke cin abinci. Bugu da ƙari, alayyafo ya ƙunshi furotin mai yawa da fiber mai lafiya.
Don ci gaba da alayyafo babban ƙarfe a cikin aikin dafa abinci, koyaushe ƙara ƙaramin vinegar ko ruwan lemun tsami.
chicory
Ya ƙunshi kaɗan kaɗan: don 7% na darajar yau da kullun na selenium, manganese, phosphorus, potassium, da sauran ma'adanai. Chicory na iya shafar matakan hormones na jima'i. Kuma duk da haka yana da oligosaccharides a cikin madarar ɗan adam. Salatin zai sami dandano mai daɗi.
Letas
An yi tsiron latas na Iceberg a tsohuwar Masar, da farko don mai da tsaba, sannan kawai saboda ganyayyaki masu ƙoshin abinci.
20% daga sa an yi shi ne daga furotin a wani fanni na abin da, a cikin masanan ilimin abinci na yamma, suka sami laƙabi da "gorillas" a cikin koren. Fiber na abinci na latas yana taimakawa wajen daidaita narkewa kuma, ba kawai rage nauyi ba amma kuma don gyara kyakkyawan sakamako akan ma'auni cikin dogon lokaci.
Gaskiya mai ban sha'awa cewa wannan jerin makamashi bai sami 'ya'yan itatuwa da kayan marmari guda shida ba: raspberries, tangerines, cranberries, tafarnuwa, albasa, da blackberries. Amma duk da wannan, dukkansu suna ɗauke da adadi mai yawa na bitamin da ma'adanai, kodayake, bisa ga binciken, ba ma wadataccen abinci mai gina jiki.