Abin da ba za ku iya yi don lafiyarku ba? Na ga wani tallace-tallace na furotin multivitamin - Na sayo shi, ko da yake yana da tsada ... Abokina ya shawarce ni in sha irin wannan abincin maras kyau (sun ce yana taimakawa), Na gwada shi, Ba na son shi, amma yana da lafiya ga lafiyar ... Masanan daga Birtaniya Dietetic Association sun bada shawararsu: Ka manta da duk waɗannan shawarwari kuma ka tafi yau da kullum na yin amfani da kwandon kwayoyi. Abubuwan da suka gabatar sun dogara ne akan binciken shekaru ashirin da suka shafi hanyar rayuwa da lafiyar kungiyoyi maza da mata na shekaru daban-daban tare da mutane fiye da 119.
Bisa ga abin da suka gani, mace-mace tsakanin kwayoyi masu yawa a kalla sau ɗaya a mako, kashi bakwai cikin dari ne idan aka kwatanta da sauran kiyayewa. Kuma wadanda ke so su ci kwayoyi kowace rana a ko'ina cikin mako, yiwuwar kasancewar mutuwa ba a lokacin karatun sau biyar ba ne fiye da mazauna mazauna. Dangane da sakamakon binciken, masu cin abinci sun ƙayyade cewa mutanen da suke ci kowane irin kwayoyi - kirjani, pistachios, almonds da sauransu - Iyaliyar mace za ta ba da zarafin rayuwa mafi tsawo idan aka kwatanta da waɗanda basu iya tsayawa da su ba.Doctors, nutritionists kauce wa adoring kalmomi game da wani samfurin, sun fi son magana game da wani abinci mai kyau daidaita. Amma kwayoyi sun cancanci wannan sha'awa. Abun antioxidants dauke da su, a matakin kwayoyin, kare kwayoyin daga lalacewa, taimakawa wajen yaki da cutar ciwon daji. Kwayoyi suna da arziki a cikin jan karfe, zinc, ƙarfe, magnesium, manganese, wajibi ne don jiki yayi aiki yadda ya kamata, kare shi, misali, daga asarar ƙwaƙwalwa ko wasu cututtuka. A cikin kwayoyi, babban abun ciki na bitamin E da B, da kuma omega-3 acid fat, wanda ke kula da matakan da suka dace na hormones, musamman ma adrenaline. Kuma ko da yake kwayoyi a cikin abun ciki sune mai kyau, waɗannan ƙwayoyin suna "mai kyau", wanda har zuwa wani lokaci zai iya rage hadarin cututtuka da cututtuka na zuciya. A halin yanzu, kowane kwaya yana da nasarorin da ba shi da amfani, wasu suna da abun ciki mafi girma na bitamin, a wasu, omega-3 yana rinjaye.
Masu cin abinci mai gina jiki na Birnin Birtaniya sun bayar da shawarar yin aikin yau da kullum don cin abincin kwayoyi don samun cikakken ilimin kiwon lafiya. Bayan cire gishiri, ana nuna cewa za a ci kwayoyin da ba a farfaɗo su daga kwasfa ba, tun da yake yana da yawancin abubuwan gina jiki. Bayanan amfanin kwayoyi zai zama iyakar. Don yin babban sha'awa kuma ba lallai ba ne - isa ya ci kowace rana game da ko wane abu ko 30 g, irin wannan ƙananan abu bai wuce fiye da golf ba. Masu aikin gina jiki a kan nauyin salted ko gurasa, yin amfani da lafiyar ya kamata kawai kwayoyi marasa lafiya.
Don me menene kuke son kwayoyi? Bari mu ba da bayani game da irin kwayoyi masu mahimmanci. Irin wadannan almonds, hazelnuts, walnuts, kirki, pistachios, cashews, da kwayoyi da suka fito a kwanan nan a Rasha - ƙwayoyin Brazil, macadamia da pecan - duk sun hada da alli, magnesium, potassium, iron, zinc, wadataccen bitamin B2 (riboflavin) da E. Calcium yana da mahimmanci ga karfi, kasusuwan lafiya da hakora, potassium yana da mahimmanci don tsarin lafiya mai kyau, zinc yana da kyau ga tsarin rigakafi. Amma akwai bambance-bambance a tsakanin waɗannan kyauta masu kyauta na yanayi. Alal misali, almonds sun ƙunshi karin sunadaran fiye da wasu kwayoyi, akwai yalwaccen bitamin E a cikin fiber, wanda ya zama dole ga fata, idanu da kuma tsarin tsarin. Almond yana da shawarar ga wadanda suka yanke shawara su rasa kaya. Labarin Jarida na Duniya ya ce wadanda suka ci abinci na almond zasu iya rasa nauyin sauri fiye da magoya bayan sauran matakan hasara. Rashin haɓaka shi ne rashin amfani da almonds. Wajibi ne don kwantar da dare a cikin ruwa ko madara, zai taimaka.
Sai dai albarkatun kasa na Brazil din da aka yanke a cikin albarkatun ya ƙunshi irin wannan ma'adinai mai amfani da cewa bayan cin abinci daya kawai a rana, mutum zai karbi magani na yau da kullum da likitoci ya umurta. Selenium yana ƙaruwa da haihuwa (nau'in fata, watau, yanayin da ke gaban masihu), yana hana prostate, nono da kashi na ciwon nama, yana taimakawa tare da cututtukan karoid. Amma aikinsa yana da tsayi sosai cewa manyan asosai suna haifar da asarar gashi da hasara na kusoshi, don haka wata rana na iya cin nama guda uku ko hudu na Brazil.
Hannun kalmomin nama sun ƙunshi kusan kashi ɗaya cikin huɗu na abincin yau da kullum na magnesium, wanda ke taimakawa wajen sanya abinci zuwa makamashi, wanda yake da kyau ga kasusuwa. Gidajen da ke kunshe a cikin cashews suna taimakawa wajen samar da collagen a fata.
Ladies a "matsayi mai ban sha'awa", wato, iyayensu na gaba, suna da karfi da shawarar hazelnuts. A cikin kwanakin da aka shirya yau da kullum, wanda aka riga aka ambata a sama (28 g), akwai kwayoyi 20 kawai, amma suna dauke da kashi 17 na acid acid, don haka wajibi ne ga mata masu juna biyu. Oleic acid yana taimakawa rage karfin jini kuma yana hana lalata. Don haka ku ci hazelnut, yana daya daga cikin kwayoyi masu dadi, shi ma daya daga cikin abinci mafi girma.
Gyada yana dauke da antioxidants fiye da sauran kwayoyi, yana sa shi zakara a yaki da ciwon daji, bugun jini da cututtukan zuciya. Akwai kundin girke-girke na mutane don amfani da kwayoyi don rigakafi da maganin cututtuka daban-daban waɗanda suka tabbatar da kayan magani na walnuts. Amma za mu saurari farko ga shawarwarin likitoci kuma za mu ci walnuts a cikin surarren tsari. A halin da ake ciki, a cikin cakulan da kwayoyi, za a sami hatsari fiye da kyau.
Mafi shahararren kwaya shine kirki ba, kamar kamannin strawberries, bincike ne na fili don antioxidants akan ciwon daji, amma yana da kyau kawai ga waɗanda basu da ciwon daji. A hanyar, don kare adalci, baƙaƙe ba kwaya ba ne, amma tsire-tsire ne, irin su Peas, wake, lebur. Abin takaici, mutane da yawa suna "sani" kirki kawai a cikin furotin da salted, lokacin da duk lafiyar lafiyar zuciya ta rasa.