Kayan lambu muhimmin bangare ne na cin ganyayyaki. Sun ƙunshi da yawa na gina jiki da fiber. A rika cin su sau biyar zuwa tara a rana domin karfafa karfin juriyar cututtuka irin su kansar, cututtukan zuciya da ciwon suga. Menene mafi kyawun kayan lambu da za a ci?
tumatir
Ko da yake a zahiri tumatir 'ya'yan itace ne, ana ba da shi azaman kayan lambu. Mai wadata a cikin lycopene, wannan kyakkyawar jan ƙwallon ta shahara saboda iyawarta na yaƙar kansa. Tumatir suna cike da bitamin daga A zuwa K, suna taimakawa wajen sarrafa hawan jini da rage radicals a jiki.
2. Brokoli
Kadan daga cikin abinci idan aka kwatanta da broccoli don iyawarsa na yaƙar cuta. Wannan kayan lambu mai ciyayi yana da wadatar antioxidants waɗanda ke rage haɗarin ciki, huhu, da kansar dubura. Saboda yawan abun ciki na beta-carotene, bitamin C da folic acid, yana da kyau yana ƙara rigakafi ga mura da mura.
3. Brussels sprouts
Waɗannan ƙananan kayan lambu masu koren suna da mahimmanci musamman a cikin abincin mata masu juna biyu saboda suna da wadata a cikin folic acid da bitamin B, waɗanda ke hana lahani na jijiyoyi. Brussels sprouts kuma ya ƙunshi bitamin C da K, fiber, potassium, da omega-3 fatty acid.
4. Karas
Mu'ujiza na lemu yana da kyau ga idanu, fata da gashi. Karas shine kyakkyawan tushen mahimman abubuwan antioxidants kamar bitamin A. Saboda yawan abun ciki na bitamin C, karas zai kare tsarin zuciya da jijiyoyin jini daga cututtuka.
5. Kabewa
Iyalin kabewa suna da abubuwan hana kumburi saboda bitamin C da abun ciki na beta-carotene. Kabewa (haka da kabewa da zucchini) na taimakawa wajen magance cutar asma, osteoarthritis, da rheumatoid amosanin gabbai. Kabewa kuma yana da wadata a cikin potassium, magnesium da fiber.
6. Dankali mai dadi
Wannan tushen kayan lambu ya ƙunshi abubuwa da yawa na rigakafin cutar kansa kamar bitamin A, C da manganese. Har ila yau, yana da kyau tushen fiber da baƙin ƙarfe, wanda ke ba jiki kuzari da kuma taimakawa wajen daidaita tsarin narkewa.
7. Kwai
Wannan kayan lambu yana da matukar amfani ga zuciya, eggplant yana da wadata a cikin antioxidants, alal misali, yana dauke da nasunin, wani sinadari na musamman wanda ke kare ƙwayoyin kwakwalwa daga lalacewa. Masu bincike sun yi imanin cewa saboda yawan sinadarin potassium da fiber, eggplant na iya rage haɗarin bugun jini da ciwon hauka.
8. barkono mai dadi
Duk abin da kuke so - ja, orange ko rawaya, barkono mai dadi ya ƙunshi abubuwa masu amfani ga tsarin zuciya da jijiyoyin jini. Waɗannan su ne lycopene da folic acid. Yin amfani da barkono mai dadi kullum yana rage haɗarin huhu, hanji, mafitsara, da ciwon daji na pancreatic.
9. Alayyafo
Wannan samfurin yana da wadata a cikin chlorophyll kuma ya ƙunshi kusan dukkanin sanannun bitamin da ma'adanai. Cin abinci mai yawa a alayyahu yana hana ciwon daji na hanji, arthritis, da osteoporosis.
10. Ruku'u
Ko da yake yana da wari mai daɗi, ya zama dole ga mutanen da ke fama da (ko waɗanda ke cikin haɗarin haɓakawa) osteoporosis. Gaskiyar ita ce, albasa na da wadata a cikin peptide, wanda ke rage yawan asarar calcium a jiki. Albasa kuma tana da tasiri wajen yakar cututtukan zuciya da ciwon suga saboda yawan sinadarin bitamin C da folic acid.