Rashin kanka da kitse kuskurene wanda yake asali. Amma kuma gurɓata jiki ba shi da amfani ko cutarwa kuma ba shi da daraja. Waɗanne abinci mai mai da bai kamata mu ji tsoron su ba amma ya kamata mu sanya su cikin abincin mu na yau da kullun?
Kifi mai kitse
Masana kimiyya a kullum suna cewa kifin mai kitse ba ya cutar da jikin ku, kuma lafiyayyen kitse na omega-3 zai amfanar da fata, kusoshi, da gashi kawai. Ku ci salmon, kifi, mackerel, sardines, herring, kuma ba za ku san menene baƙin ciki ko cututtukan zuciya ba.
Cakulan mai ɗaci
Dark cakulan ya ƙunshi isasshen mai, wanda ke da tasiri mai kyau a jikin ɗan adam. gram 100 na cakulan shine 11% fiber kuma rabin adadin yau da kullun na baƙin ƙarfe, magnesium, jan karfe, da manganese. Hakanan, akwai nau'ikan antioxidants daban-daban a cikin cakulan, don haka murabba'i biyu sune mabuɗin samun nasarar lafiya da yanayi mai kyau.
avocado
Wannan 'ya'yan itace tushen mai kayan lambu ne, yayin da mai a cikin avocado ya fi carbohydrates. Akwai oleic acid a cikin samfurin, wanda ke rage cholesterol a cikin jini kuma yana ƙarfafa tasoshin jini. Har ila yau, shi ne tushen potassium, wanda a cikin avocado ya fi na ayaba.
cuku
Cuku yana ƙunshe da acid fatty masu ƙarfi, waɗanda ke hana haɓakar cututtuka masu rikitarwa da yawa. Yana da tushen alli, bitamin B12, phosphorus, selenium, da furotin. Babban abu - don zaɓar samfurin halitta kuma kada ku wuce shi da yawa.
kwayoyi
Hannun kwayoyi a matsayin abun ciye-ciye - ba kawai gamsarwa ba, har ma da amfani. Walnuts suna da mafi girman taro na mai mai kyau amma sama da haɗarin al'ada don ƙididdigewa. A daya bangaren kuma, goro na hana kiba, cututtukan zuciya, da ciwon suga. Har ila yau, akwai mai yawa bitamin E da magnesium, wanda ya kwantar da hankali da kuma bayyanar da kyau.
man zaitun
Idan za ku yi ado salatin, ba da fifiko ga man zaitun. Ita ce tushen tushen lafiyayyen kitse, antioxidants, bitamin, da rigakafin cututtukan zuciya.
Yogurt
Yogurt samfuri ne na musamman. Ya ƙunshi madara gabaɗaya, wadatar da ƙwayoyin cuta masu lafiya a cikin microflora, bitamin D, furotin, da mai. Yogurt yana da amfani ga narkewa, yana yaki da cututtuka da yawa, yana hana bayyanar su.
Chia tsaba
100 gram na 'ya'yan Chia suna ɗauke da kusan gram 32 na mai - omega-3 mai ƙanshi, mai kyau ga zuciya kuma yana da abubuwan kashe kumburi. Chia yana da wadataccen fiber, wanda shine dalilin da ya sa tsaba wani ɓangare ne na yawancin abinci.