avocado
Oleic acid a cikin wannan 'ya'yan itace, wanda ke da wadata a cikin kitsen "mai kyau", yana inganta matakan cholesterol. A lokaci guda, potassium da folic acid suna rage haɗarin bugun jini da bugun zuciya. Avocados shine mafi kyawun zaɓi don abinci mai daɗi. Yanke avocado kuma yayyafa shi da gishirin teku don ingantaccen abincin rana. Za a iya ƙara cubes na avocado zuwa coleslaw mai arzikin calcium.
blueberries
Shin kun taɓa mamakin dalilin da yasa wannan superberry yana da launin shuɗi mai zurfi haka? Masu laifin sune flavonoids, antioxidants wadanda ke yaki da radicals kyauta masu haifar da cututtukan zuciya, ciwon daji, osteoporosis, da cutar Alzheimer. Blueberries na iya haɓaka abincin safiya na yau da kullun ta hanyar jefa su cikin yogurt soya ko oatmeal. Abin jin daɗi na musamman shine a ci sabbin berries ɗin da aka zaɓa kai tsaye daga kwandon. Wani lokaci ƙara blueberries zuwa muffins da pancakes ita ce hanya ɗaya da waɗannan ma'auni masu nauyi suka shiga cikin abincin, amma mafi koshin lafiya kuma kamar yadda madadin mai dadi shine yin popsicles blueberry na gida!
Tafarnuwa
Wannan mai tsabtace tsarin rigakafi yana alfahari da aƙalla wasu fa'idodi guda biyu. Tafarnuwa tana da wadataccen sinadarin sulfur da ke taimakawa hana cututtuka masu yaduwa, cututtukan zuciya, da kuma kara matakan cholesterol. Wani fa'idar tafarnuwa ita ce ɗanɗanon ta. Abubuwan da ke tattare da tafarnuwa na da tasiri wajen yakar kwayoyin cuta, za a ajiye cutar a gefe, musamman idan an ci dayar tafarnuwa. Ga wadanda ba su da shiri don tauna danyar cloves, za ku iya ƙara tafarnuwa diced zuwa marinades da sauces, miya da salads.
wake
Manya da matasa masu cin wake suna da kashi 23 cikin XNUMX na rashin samun babban kugu idan aka kwatanta da mutanen da ba su taɓa cin wake ba, don haka tara wannan kayan sihiri! Fiber mai narkewa yana taimakawa tsarin narkewar abinci kuma yana kiyaye matakan cholesterol. Potassium yana taimakawa rage hawan jini, yayin da folic acid ke tallafawa lafiyar zuciya. Za a iya amfani da wake puree don ƙirƙirar nau'i mai laushi a cikin miya. Hannun wake na baki yayi kyau a cikin salatin. Wake yana da kyau tare da sauran kayan lambu da shinkafa.
Sweet dankalin turawa
Idan kuna tunanin dankalin turawa 'yan uwa ne masu rufin sukari na dangin nightshade, kun yi kuskure. Waɗannan kayan lambu masu lafiya masu ban mamaki a zahiri suna da alaƙa da karas. Launin lemu mai haske na dankalin turawa ya faru ne saboda yawan sinadarin beta-carotene, wanda aka sani yana inganta lafiyar fata, ido, da kuma lafiyar zuciya. Dankali mai dadi shine kyakkyawan bangaren abinci na tushen shuka a kowane lokaci na shekara. Ana iya amfani da shi azaman puree tare da tofu ko lentil.
Walnuts
Idan kana neman abinci mai arziki a cikin alpha-linoleic acid, polyunsaturated fatty acid don kiyaye lafiyar zuciyarka da kuma taimakawa kwakwalwarka aiki da kyau, gyada shine mafi kyawun fare naka. Walnuts kuma suna da manufa dangane da fatty acid rabo kuma suna da sauƙin haɗawa a cikin abincin ku na yau da kullun. Ana iya ƙara su zuwa yogurt na waken soya ko hatsi a lokacin karin kumallo, ko kuma a gasa su a gauraya da sabobin kayan lambu a lokacin abincin rana. Idan ɗanɗanon goro ba zai yi kama da ku ba, gwada amfani da su don yin vegan parmesan na gida, inda sauran kayan abinci da kayan yaji ke rufe ɗanɗanon goro. Wannan ita ce tabbataccen hanya don samun mahimman omega-3s da abinci mai daɗi na gefe don abinci da yawa. Liz Miller, 2014