A kwanakin nan, masu cin abinci sun fi ba da baƙon, a kallon farko, shawara: "Ku ci abubuwa masu launi." A'a, ba shakka, ba game da lollipops ba, amma game da kayan lambu da 'ya'yan itatuwa masu launi daban-daban! An gano cewa abinci mai gina jiki na tsire-tsire yana ɗauke da sinadarai da ake kira phytonutrients waɗanda ba wai kawai suna da matuƙar amfani ga lafiya da kariya daga cututtuka da yawa ba, har ma suna ba wa abinci kalar launinsu.
Masana kimiyya sun sami dangantaka tsakanin launi da kaddarorin masu amfani na phytonutrients. Tabbas za ku yi sha'awar sanin menene ma'anar da abin da fa'idodin ke ɓoye a bayan kowane takamaiman launi - a yau za mu raba wannan bayanin tare da ku. Amma kafin mu kai ga gaskiyar ilimin kimiyya, yana da kyau mu yi nuni da cewa an tabbatar da cewa abinci kala-kala, kyawawa, mai haske yana da lafiya kawai saboda kamanninsa. stimulates lafiya ci! Wannan yana da mahimmanci musamman a cikin abincin jarirai - bayan haka, yara a wasu lokuta suna da ban sha'awa kuma ba sa son ci. Amma wa zai ƙi farantin "bakan gizo" mai daɗi? Bayan haka, dukanmu - yara da manya - muna ci da "idanunmu" da farko. Abinci ya kamata ya kawo ba kawai amfani ba, amma har ma da farin ciki: saturate, ciki har da tunani.
Kuma yanzu game da rabon launukan kayan lambu da 'ya'yan itatuwa da abubuwan gina jiki da suka ƙunshi.
1. Red
Abincin ganyayyaki na ja yana da yawa a cikin beta-carotene (bitamin A), fiber da antioxidants: bitamin C, flavonol, lycopene. Wadannan abubuwa suna kare jiki daga ayyukan free radicals, daga ciwon daji da cututtukan zuciya, kuma suna ba da tallafi na gaske ga tsarin narkewa.
'Ya'yan itãcen marmari (a hanya, ba kawai lafiya da dadi ba, amma har ma da kyau!): kankana, cranberries, raspberries, ja innabi, strawberries, cherries, rumman, ja irin apples. Kayan lambu: Beets, barkono ja (duka cayenne da paprika), tumatir, radishes, ja dankali, albasa ja, chicory, rhubarb.
2. Orange
'Ya'yan itatuwa da kayan marmari na lemu suna da amfani sosai, saboda. ya ƙunshi yawancin antioxidants, ciki har da beta-cryptoxanthin da beta-carotene (wanda aka canza zuwa bitamin A cikin jiki). Suna inganta lafiyar idanu, fata da tsarin numfashi, taimakawa tare da arthritis, rage haɗarin wasu nau'in ciwon daji. Wadannan antioxidants kuma suna haɓaka tsarin rigakafi.
'Ya'yan itãcen marmari: lemu (hakika!), Tangerines, nectarines, apricots, cantaloupe (cantaloupe), mango, gwanda, peaches. Kayan lambu: butternut squash ("walnut" ko "miski" gourd), karas, squash, dankali mai dadi.
3. Yellow
Abincin rawaya yana da wadata a cikin carotenoids (antioxidants masu kariya daga ciwon daji, cututtuka na retinal, da cututtukan zuciya) da kuma bioflavonoids, wanda ke da tasiri mai kyau akan samar da collagen (wanda ke da alhakin kyau!), Tendons, ligaments, da guringuntsi. Yellow 'ya'yan itatuwa da kayan marmari a koyaushe suna ɗauke da bitamin C (wanda ke da tasirin hana kumburi), da kuma bitamin A, potassium, da lycopene.
'Ya'yan itãcen marmari: lemun tsami, citron yatsa ("Hannun Buddha"), abarba, rawaya pear, rawaya fig. Kayan lambu: , tumatir rawaya, barkono mai launin rawaya, masara (a kimiyance, wannan ba kayan lambu ba ne, amma amfanin gona), da rawaya ("zinariya") beets.
4. Kore
Ba abin mamaki ba, koren kayan lambu da 'ya'yan itatuwa ana daukar su a al'ada suna da lafiya sosai, saboda suna dauke da bitamin A, C, K, antioxidants, da chlorophyll, lutein, zeaxanthin da folic acid. Koren kayan lambu suna taimakawa rage matakin "mummunan" cholesterol da haɗarin ciwon daji, daidaita hawan jini. Hakanan suna da amfani ga idanu, suna ƙarfafa garkuwar jiki, suna inganta narkewa (saboda yawan fiber da suke da shi), kuma suna ba wa jiki sinadarin calcium mai mahimmanci ga ƙashi da hakora.
'Ya'yan itãcen marmari: kiwifruit, kore tumatir, zucchini, zaki da barkono barkono, pears, avocados, kore inabi, kore apples, zagaye "Kayan lambu: alayyafo, broccoli, bishiyar asparagus, seleri, Peas, koren wake, artichokes, okra, da dukan duhu leafy ganye ganye. (nau'o'in alayyafo daban-daban, Kale da sauran iri).
5. Blue da purple
Masana kimiyya dole ne su hada kayan marmari da kayan marmari masu launin shuɗi da shuɗi zuwa rukuni ɗaya, saboda. ba shi yiwuwa a raba su da sinadarai. Kayayyakin suna kallon shuɗi ko shuɗi saboda abun ciki na abubuwa kamar da. Launi na ƙarshe zai dogara ne akan ma'aunin acid-base na samfurin.
Anthocyanins suna da maganin kumburi da cututtukan cututtukan fata, suna taimakawa rage haɗarin cututtukan zuciya da ciwon sukari, kuma suna da amfani wajen yaƙi da kiba da kiba. Resveratrol wani sinadari ne da ke hana tsufa, yana da bayyanannen sakamako na hana kumburi, kuma yana rage cholesterol, yana rage haɗarin cutar kansa da cutar Alzheimer.
Abincin blue da purple yana dauke da lutein (mahimmanci ga kyakkyawan gani), bitamin C, kuma yana da amfani ga lafiya da tsawon rai.
'Ya'yan itãcen marmari: blueberries, blackberries, figs (figs), duhu inabi, currants, plums, zaituni, prunes, elderberries, acai berries, maqui berries, raisins. Kayan lambu: eggplant, bishiyar asparagus, jan kabeji, karas purple, dankali mai launin shuɗi-nama.
6. Farar ruwan kasa
Za ku iya cinye abinci masu daɗi da kayan lambu da 'ya'yan itatuwa masu launuka iri-iri waɗanda gaba ɗaya kuka manta da su… farare! Kuma wannan zai zama babban kuskure, saboda sun ƙunshi abubuwa masu amfani - anthoxanthins (wanda ke taimakawa wajen rage cholesterol da hawan jini), da sulfur (yana wanke hanta daga gubobi, yana da amfani ga tsarin furotin da lafiyar fata), allicin ( yana da maganin ciwon daji). ) da quercetin (ayyukan anti-mai kumburi).
Farin 'ya'yan itatuwa da kayan marmari suna ƙarfafa tsarin rigakafi kuma suna taimakawa wajen sarrafa nauyi. Mafi amfani daga cikinsu shine duhu (launin ruwan kasa) a waje da fari a ciki (misali, kamar pear ko Sauran abinci mai lafiya: farin kabeji, farin kabeji, albasa, tafarnuwa, namomin kaza, ginger, Jerusalem artichoke, parsnips, kohlrabi, turnips, dankali). , Fennel da farin masara (sukari).
7. Baƙi
Wani launi wanda ba ku tunani game da farko, kuna tunanin 'ya'yan itace da kayan lambu "bakan gizo"! Amma ba za ku iya rasa ganinsa ba, saboda yawancin 'ya'yan itatuwa da kayan marmari baƙar fata ana gane su azaman abinci mai yawa. Abincin baƙar fata yawanci sune waɗanda ke ɗauke da mafi yawan abubuwan da ake kira antioxidants, wanda shine dalilin da yasa launin su yayi tsanani. Yana da babban tushen anthocyanins, phytonutrients masu ƙarfi waɗanda ke yaƙar cututtukan zuciya, ciwon sukari, da wasu nau'ikan ciwon daji!
Abincin baƙar fata (kada ku jera 'ya'yan itatuwa da kayan marmari kawai): baƙar fata, baƙar fata ko shinkafar daji, baƙar fata, namomin kaza, baƙar fata, da tsaban chia baƙar fata.
Wannan palette na 'ya'yan itace da kayan lambu mai ban mamaki. A matsayin gwaji mai amfani, gwada cin abinci daban-daban a kowace rana har tsawon kwanaki bakwai - kuma a karshen mako za ku iya cewa kun ci "bakan gizo" a cikin mako guda!
An kafa akan: