1.Abuwa
Maganin apricots ya hada da beta-carotene, wanda ba ya bada izinin kyauta don halakar da tsarin jiki, kuma wannan abu yana da amfani ga idanu. A cikin jiki, beta-carotene an canza shi zuwa bitamin A, wanda yana da bayanai cewa yana kare kan wasu cututtuka, musamman ciwon daji. Ɗaya daga cikin 'ya'yan itace yana dauke da adadin kuzari 17, 1 g na carbohydrates kuma babu mai.
Shawarar: Ka yi kokarin saya mafi tsada da apricots na roba. Yayin da ake yin taushi, sun rasa abincin su. Hakika, 'ya'yan itatuwa da aka lalata suna iya cutar da jiki kawai. Ka guji amfani da su.
2. Avocado
Oleic acid da fatattun ƙwayoyi, waɗanda suke cikin ɓangaren avocado, na iya rage yawan cholesterol kuma ƙara yawan yawan lipoproteins mai girma. Avocado kuma ya ƙunshi babban adadin fiber. Yana da samfurin samfurin don abinci. 'Ya'yan' ya'yan itace masu yawa sun ƙunshi calories 80, 8 grams na mai, 3 grams na carbohydrates.
3. Rasberi
Bugu da ƙari, cewa wannan Berry yana da dadi, yana da amfani. Rasberi yana da wadata a wasu albarkatu, wanda (kamar yadda ya riga ya tabbatar da bayanai) taimakawa wajen dakatar da ciwon daji. Raspberries sun ƙunshi fiber da bitamin C a cikin ɗumbin yawa, wanda zai taimaka wajen rage cholesterol da rage yiwuwar cututtukan zuciya. Kusan gilashin raspberries ya ƙunshi calories 60, 1 g na mai, 8 grams na carbohydrates.
4. Mango
An yi la'akari daidai da samfurin da yafi amfani a cikin abincin abincin mutum. Wannan 'ya'yan itace na musamman a cikin cewa yana samar da kashi na yau da kullum na dukkan abubuwa masu mahimmanci ga jiki. Wata 'yar tsaka-tsire tana dauke da 57 grams na bitamin C, wanda yake daidai da yawan yau da kullum ga wani balagagge. Har ila yau yana dauke da antioxidant wanda ya hana arthritis, yana inganta warkar da rauni kuma yana ƙarfafa tsarin rigakafi. Mango ya ƙunshi fiye da 800 IU na bitamin A. Ɗaya daga cikin 'ya'yan itace mai mahimmanci yana da adadin kuzari 135, 1 g na mai, 4 g na carbohydrates.
5. Melon
Ya ƙunshi mai yawa bitamin C da beta-carotene - biyu daga cikin mafi karfi antioxidants da kare kwayoyin daga ƙara yawan ayyuka na free radicals. Rabin rabin guna yana da 853 MG na potassium, wanda zai taimaka wajen rage karfin jini da kuma tabbatar da kyakkyawar aiki na zuciya. An tabbatar da hakan a asibiti - sassan melon ne ma za a hada su a cikin abun da ke da kwayoyi don zuciya. Rabin rabin guna yana da ƙwayoyi 99, 1 g na mai, 2 g na carbohydrates.
6. Tumatir
Tumatir mai arziki ne a lycopene - wannan yana daya daga cikin carotenoids mafi karfi, wanda ya zama antioxidant. Tumatir rage haɗarin cututtuka na mafitsara, ciki da kuma, bisa ga wasu ƙididdiga, rage yiwuwar cin ciwon ciwon ta hanyar 50%. A cikin tumatir guda daya akwai calories 26 da 1 gram na carbohydrates. Tumatir ba su dauke da mai. Abin da ke da mahimmanci a cikin abincin mutum mai lafiya.
Tip: Ƙara man zaitun zuwa salatin da tumatir. Lycopene ya fi kyau tunawa tare da kayan lambu.
7. Raisins
Yana da mahimmin ƙarfin baƙin ƙarfe, yana taimaka wajen canza oxygen zuwa kyallen takarda. Tare da anemia, an tsara raisins ko da a asibitoci. Rabin rabin raisins ya ƙunshi calories 218, 3 grams na carbohydrates kuma babu mai.
Tip: Add raisins zuwa oatmeal - wannan shine cikakke karin kumallo ga dukan iyalin. Waɗannan samfurori da suka fi dacewa za su samar da ku da makamashi da kiwon lafiya don dukan yini.
8. Rice
Rice yana da arziki a potassium da carbohydrates. Har ila yau, yana dauke da bitamin B6, wanda ke da alhakin samar da hormone mai dadi da ake kira serotonin. Har ila yau, shinkafa na taimakawa wajen rage ƙwayar cholesterol cikin jini. Rashin shinkafa yana dauke da calories 37-48, 2 grams na carbohydrates kuma baya dauke da kitsen. Wannan samfuri ne mai amfani sosai a cikin abinci mai gina jiki.
9. Lemon
Ya ƙunshi babban adadin bitamin C - daya daga cikin mafi yawan antioxidants. Lemun tsami yana da ƙananan adadin kuzari, ba ya ƙunshi ƙwayoyi da carbohydrates.
Tip: Ƙara ruwan 'ya'yan lemun tsami maimakon vinegar a salads. Don haka ne mashawartan duniya. An tabbatar da cewa dandano na yin jita-jita ya zama mafi cikakken yayin da amfanin samfurori ana kiyaye su.
10. Banana
Ɗayan banana yana dauke da 467 g na potassium, wanda wajibi ne don lafiyar tsokoki da zuciya. Wannan 'ya'yan itace yana rage karfin jini kuma shine tushen hanyar fiber na halitta - fiber da ke karewa daga cututtuka na zuciya. Ayaba ta tsayar da yanayin da ake yi na acidic, don haka suna da amfani musamman ga jiyar ƙwannafi. Ayaba kusan bazai sa allergies ba. Za a iya ba su har ma ga yara mafi ƙanƙanta.
11. Albasa
Ya kasance mai arziki a cikin daya daga cikin mafi iko flavonoids - kuertsitinom. A cewar nazarin karatun, albasa za ta iya rage yiwuwar ciwon daji. Ɗaya daga cikin kwararan fitila yana dauke da adadin kuzari 60, 3 grams na carbohydrates kuma baya dauke da mai.
Tukwici: Musamman amfani shine sliced albasa. Don kaucewa fuska idan ka yanke - ƙara dan man zaitun zuwa albasa. Kuna iya buga shi da shinkafa da sauran kayan lambu. Lokacin da aka ƙare, ana amfani da kaddarorin masu amfani da albasarta.
12. Artichoke
Wannan kayan lambu ya ƙunshi silymarin, antioxidant da ke rage hadarin ciwon daji na fata, da cellulose, wanda ke iko da matakin cholesterol cikin jini. Ɗaya daga cikin artichoke (matsakaicin matsakaicin) ya ƙunshi 60 adadin kuzari, 7 grams na carbohydrates kuma babu mai.
Tukwici: Dole ne a dafa shi a cikin minti 30-40. A ƙarshen dafa abinci, za a iya ƙara ruwan 'ya'yan lemun tsami.
13. Broccoli
Broccoli yana da wadata a indole-3-methanol da sulforaphane - waɗannan abubuwa sun kare kan cutar nono. Har ila yau a cikin abun da ke ciki akwai bitamin C da beta-carotene. Ɗaya daga cikin kopin broccoli yana ƙunshe da adadin kuzari 25, 3 g na gina jiki kuma baya dauke da mai.
Tukwici: Ƙara ruwan 'ya'yan itace da sabo mai laushi don dandana.
14. Alayyafo
Lutein, zeaxanthin da carotenoids dauke da shi, suna kare retina daga dystrophy, wanda shine babban dalilin hangen nesa da shekaru. Wani gungu na alayyafo ya ƙunshi calories 7, 1 g na carbohydrates da 0 g na mai.
Tip: Ƙara alayyafo ya fita zuwa kowane tasa tare da ɗan man zaitun da tafarnuwa.
15. Peking kabeji
Yana da wani abu - brasinin, wanda yake kare kariya daga ciwon nono, da kuma indole, wanda ya rage matakin isrogen a jikin mutum. Ɗaya daga cikinsu ya ƙunshi nau'in kiloci 158 na alli, calories 20, 3 grams na carbohydrates da 0 grams na mai.
Tukwici: Yanke mai tushe mai laushi mai sauƙi, ƙara man zaitun da tafarnuwa kuma ku zama nama a gefe ga nama.
16. Cunkudaccen tsaba
Sun ƙunshi babban adadi na bitamin C da beta-carotene - shahararrun bitamin da antioxidants. Ɗaya daga cikinsu yana ƙunshe da calories 80, 6 grams na carbohydrates da 1 gram na mai.
Tip: Kada ka jefa tsaba - cire zuciyar, sannan ka gasa har sai dafa shi. Yayyafa kirfa a saman.
17. Tafarnuwa
Sulfur wani ɓangare ne na wannan samfurin kuma ya ba shi wani dandano. Tafarnuwa yana daya daga cikin abubuwan da ke da amfani a cikin abincin jiki na mutum, yana rage cututtukan ƙwayar cuta a cikin jini, yana rage yawan karfin jini kuma yana taimakawa rage hadarin ci gaba da cigaba da ciwon ciki. Tafarnuwa ya ƙunshi calories 4, 0 grams na mai, 0 g na carbohydrates.
18. Alkama na hatsi
1 teaspoon na wannan samfurin yana ƙunshe da kashi 7% na yawan adadin da ake bukata na magnesium, wanda ke hana ƙwaƙwalwar ƙwayar tsoka da haɗin ƙwayar zuciya. Alkama ne mai amfani da bitamin E. Daya cakuda na alkama na dauke da adadin kuzari 27, 1 g na carbohydrates da 0 g na mai.
Tip: Ƙara alkama a yogurt da 'ya'yan itace. Sabili da haka ka ƙara mai amfani a wasu lokuta.
19. Lentils
Ya ƙunshi isoflavones, wanda zai rage hadarin ciwon daji, da kuma cellulose, wanda ke taimaka wa lafiyar zuciya. Ɗaya daga cikin hannayen lentils sun ƙunshi calories 115, 8 g na gina jiki, 0 g na mai. Amfani da kayan lewatsun a kan sauran kayayyakin shine cewa isoflavones zasu kasance bayan magani.
Tip: Lentil ya dace da ku, idan burin cin abinci shine wadataccen gina jiki.
20. Walnuts
Nazarin ya nuna cewa walnuts yana dauke da ƙwayoyin ƙwayar ƙwayar cuta kawai da za su iya rage hadarin cututtukan zuciya har zuwa 20%. Ɗaya daga cikin nau'in walnuts ya ƙunshi calories 166, 17 g na mai, 2 g na fiber.
Tukwici: Ɗauki nau'in kwayoyi a jaka ko aljihunka don kiyaye lafiyarka bayan aikin ko don wadatar da yunwa kafin cin abincin dare.
21. Wake
A cikin dintsi na wake yana da kashi 25 cikin dari na al'ada na gina jiki yau da kullum, da kuma wajibi ne ga rayuwar folic acid, wadda ta rage hadarin cututtukan zuciya da nakasa. Kwancen wake ya ƙunshi calories 103, 1 g na mai, 6 g na fiber.
22. Rice
Mutane da yawa suna guje wa amfani da carbohydrates, suna tunanin cewa amfani da su zai haifar da kisa. Carbohydrates suna da mahimmanci don rike matakin makamashi. A cikin shinkafar launin ruwan kasa da burodi sun ƙunshi fayiloli da dama da ke taimakawa rage ƙwayar cholesterol da kuma hadarin cututtukan zuciya, ciwon ciwon daji da kuma hanji, taimaka wajen guje wa gallstones, da ciwon sukari da kiba. Dandalin abinci na musamman yana da mahimmanci don aiki na hanji. Bayan haka, cikin shekaru ya zama ƙara "m."
23. Ina da kaza
Yana da kyakkyawar tushen furotin da lutein, wanda ke da alaka da kyakkyawar ido. Qwai na hana ciwon thrombi, saboda haka rage hadarin bugun jini da ciwon zuciya. Wani sabon binciken ya nuna cewa amfani da qwai 6 a kowace mako yana rage hadarin ciwon nono da 44%.
A yau, masu gina jiki suna cewa 1-2 qwai a rana bazai kara yawan cholesterol ba, tun da jikin kanta ke tafiyar da shi a cikin fatsari. Ba ku ƙara yawan matakin kuzarin ƙwayar cin nama ba, ko da yake yana da rashin amfani don amfani da babban kashi na samfurin a lokaci guda.
24. Chicken
Naman alade zai iya ƙaddara a matsayin mafi amfani ga abinci mai gina jiki. Wannan shi ne nama mafi "lafiya" - yana da ƙananan abu (bayan cire fata). Naman alade yana da wadata cikin gina jiki kuma ya hana hasara na kasusuwa. Yana da tushen selenium, wanda ke kare jiki daga ciwon daji, yana dauke da bitamin na rukunin B, wanda ya inganta yawan makamashi kuma ya sa kwakwalwa yayi aiki da kyau.
25. Yakin yogurt
Kwayoyin cuta a yogurt sun hana cututtuka daban-daban, kuma allurar da ke ciki tana ƙarfafa kwarangwal. Daya yogurt yana dauke da adadin kuzari 155, 4 grams na mai, 0 g na fiber.
26. Maciyar madara
Riboflavin (bitamin B1) dauke da shi, wajibi ne don kyakkyawan hangen nesa, kuma bitamin A taimaka wajen hana eczema da allergies. Bugu da ƙari, madara yana da arziki a cikin allura da kuma bitamin D. Ɗaya daga cikin hidima ya ƙunshi calories 86, 0 g mai, 0 g na fiber.
27. Shellfish
Sun kasance masu arziki a bitamin B12 (wanda ke goyan bayan aikin jijiyoyi da iyawa na tunani), da kuma baƙin ƙarfe, magnesium da potassium. 150 g of shellfish dauke da 126-146 kalories, 2-4 grams na mai kuma ba su ƙunsar fiber.
28. Kifi
Kifi, musamman ma daga ruwan sanyi (salmon, mackerel, tuna), shine tushen asalin omega-3 mai tsabtace mai. Sun rage hadarin cututtukan zuciya. Kariya 150 na kifi sun ƙunshi calories 127, 4 grams na mai, 0 g na fiber.
29. Crabs
Su mahimmanci ne tushen bitamin B12 da tutiya. A cikin kilo 150 na naman alade yana da adadin kuzari 84, 1 gram na mai, 0 g na fiber.