Na farko shine - abinci mai kyau
Mafi yawancin mu ana amfani dasu cin sau uku a rana. Yana da kyau mafi koshin lafiya, duk da haka, cin abinci kadan a lokaci, amma sau da yawa. Mafi kyawun - biyar a rana. Sabili da haka, a lokacin da rana take karbar tasirin makamashi da na gina jiki. Bugu da ƙari, irin wannan abincin yana ɗauke da damuwa akan tsarin narkewa kuma yana inganta tsarin tafiyar da jiki na jiki.
Yin amfani da ƙananan abinci a lokacin rana, amma sau da yawa, zaku iya guje wa yiwuwar overeating a lokacin kowace abinci. Haka kuma hanya ce mai kyau don cinye calories masu yawa. Mafi dacewa shine ko da yaushe ku ci abincin lafiya kuma kada kuyi jaraba daga gwaji daga abinci mai yawan calories dake kewaye da ku. Ƙananan adadin kuzari ne mafi kyawun maganin tsufa.
Abubuwa guda biyar da suka sake samuwa
1. Kwayoyi da tsaba
Abincin lafiya da kuma dadi da tsaba suna da kyau mafi kyaun karin kumallo. Kwanaki ɗaya na kwayoyi da tsaba a kowace rana na iya inganta yanayin jini da ƙwayar tsoka. Kwayoyi da tsaba suna da arziki a arginine - amino acid wanda ke taimakawa wajen yaki da cututtukan zuciya, rashin ƙarfi, rashin haihuwa da cutar hawan jini da kuma inganta tsarin farfadowa. Bugu da ƙari, arginine zai iya motsa shi da pituitary - sashin "rejuvenating" na kwakwalwa.
Glandar da ke da tsinkaye na da alhakin samar da hormone mai girma, wanda matakin ya fi dacewa a cikin mutane fiye da shekaru 35. Wannan yana nufin cewa bayan wannan shekarun karan karan suna fara karuwa, kuma za ka fara sanin alamu da alamu na tsufa. Fatar jikinka ya rasa haɓakarta, ka rasa ƙarfin tsoka da ƙarfi, za ka fara tara mai, akwai rage a aikin haihuwa. Har ila yau, kwayoyi da tsaba sune tushen bitamin E da omega-3, wanda zai iya kare ku daga cututtukan zuciya da kuma farawa da tsufa.
Almonds, Pine kwayoyi, 'ya'yan' ya'yan Sesame, Brazil kwayoyi, kabewa tsaba, sunflower tsaba, flax tsaba, kirki da pistachios ne mai kyau zabi don lafiya karin kumallo. Haɗuwa da su zuwa ga ƙaunar ku kuma ji dadin ku. Ka tuna cewa raw kwayoyi da tsaba sun ƙunshi karin sunadarai fiye da soyayyen. Kafin amfani da, tabbatar cewa kwayoyi da tsaba suna sabo ne, ba tsofaffi da ɓata.
2. Apples
Akwai dalilai da yawa da ya sa ya kamata ka ci apples biyu ko sau uku a rana. Sakamakon binciken a cikin wannan yanki ya nuna cewa aikin huhu a cikin wadanda suka cinye 5 ko fiye da apples a rana mafi kyau ne fiye da waɗanda ba su ci apples ba. Bugu da ƙari, an tabbatar da shi kimiyya cewa amfani da apples sukan taimaka wajen inganta zuciya. Saboda babban abun ciki na pectin a cikin 'ya'yan itatuwa, amfani da 2-3 apples a rana yana ƙara matakin da lafiya cholesterol a cikin jini. Pectin kuma yana taimakawa hana hadarin ciwon ciwon ciwon daji - babbar hanyar mutuwar mutane tsakanin shekaru 50.
3. Berries
Berries suna da arziki a cikin antioxidants. M ja, m da kuma 'ya'yan itace blue suna dauke da bioflavonoids - antioxidant mahadi da rage lalacewar lalacewa ta hanyar free radicals. Wadannan flavonoids sun fi karfi antioxidants fiye da bitamin C da E da kuma kawar da kumburi more yadda ya kamata fiye da aspirin!
• Blueberries mafi amfani ga karin kumallo a cikin sauran berries. Kuma ba wai kawai saboda yana da mafi yawan maganin antioxidant, amma kuma saboda yana da kariya masu kariya na kare kare kwayoyin halitta daga lalacewa. Har ila yau, blueberries kare daga cututtuka da ke hade da shekarun da suka shafi ƙwaƙwalwar ajiya da cutar Alzheimer.
• Cherry kuma mai arziki ne a mahadi masu amfani da antioxidant wanda ke motsa jikin da zai samar da insulin. A gefe guda, nazarin ya nuna cewa cherries suna da amfani sosai ga masu ciwon sukari. Antioxidants a cikin ceri zasu iya kare ku daga ciwon daji, cututtukan zuciya da cututtukan zuciya, yayin da suke rage yawan cutar cholesterol cikin jini.
4. Avocado
Glutathione an dauke shi mafi karfi ga dukkan antioxidants. An samo wannan fili a cikin avocados, da bishiyar asparagus, walnuts da kifi. Ya ƙunshi amino acid guda uku - glycine, glutamic acid da cysteine. Glutathione yana sarrafa tsarin rigakafi, yana hana ciwon daji kuma yana taimaka wa jikin ya kawar da guba.
Rashin cikewar shan giya zai iya haifar da ciwon sukari da hanta da cututtuka na zuciya da jijiyoyin jini, samar da mai yalwataccen abu da tsufa. Avocado shine tushen L-cysteine, abu mai kare lafiyar jiki daga lalacewar cututtuka, sinadarai, radiation, barasa da taba taba. Bugu da ƙari, L-cysteine na iya inganta aikin rigakafi, kare ku daga cututtukan zuciya kuma ya taimake ku sami mashi tsoka. An yi amfani dashi a kan tsarin ƙwayoyin ƙwayoyin cuta a cikin jiki kuma yana karfafa ci gaban kusoshi da gashi.
5. Apricots
Wannan shi ne ainihin kyakkyawar maganin tsufa. Masu aikin gina jiki daga ko'ina cikin duniya suna cewa daya daga cikin manyan kayan aikin abinci, wanda aka tsara don adana matasa - yana apricot. Nazarin ya nuna cewa apricot mai arziki ne na tushen carotenoids idan aka kwatanta da sauran kayan. Carotenoids su ne antioxidants da za su rage hadarin cututtuka na zuciya, sun rage yawan ƙwayar cholesterol kuma suna iya magance ciwon daji.