Hanta ita ce sashin wutar lantarki. Yana aiwatar da ayyuka masu mahimmanci iri-iri, daga samar da sunadarai, cholesterol da bile zuwa ajiyar bitamin, ma'adanai har ma da carbohydrates.
Hanta daya ce daga cikin mafi muhimmanci gland a jikinmu kuma ita ce gaba ta biyu mafi girma. Yana aiki ba tsayawa ba - yana taimakawa wajen lalata, carbohydrate metabolism, furotin kira, samar da kwayoyin halitta masu mahimmanci don narkewa, ajiyar glycogen, samar da bile, ɓoyewar hormone da bazuwar kwayar jini.
Hakanan yana rushe gubobi irin su barasa, kwayoyi, da abubuwan da ke haifar da metabolism. Kare lafiyar hanta yana da mahimmanci don kiyaye lafiyarmu gaba ɗaya.
kasa "abinci mai ƙarfafa hanta", "abinci mai amfani hanta", "abinci mai tsaftace hanta", "abinci mai kyau na hanta" ana jera su.
Wadanne Abinci Ne Ke Da Kyau Ga Hanta?
kofi
Kofi yana daya daga cikin mafi kyawun abin sha da za ku iya sha don inganta lafiyar hanta. Bincike ya nuna cewa shan kofi na kare hanta daga cututtuka.
Alal misali, bincike ya tabbatar da cewa shan kofi yana rage haɗarin cirrhosis ko lalacewar hanta na dindindin a cikin mutanen da ke fama da ciwon hanta.
Hakanan shan kofi na iya rage haɗarin kamuwa da ciwon hanta kuma yana da tasiri mai kyau akan cutar hanta da kumburi.
Wadannan fa'idodin kofi sun kasance saboda ikonsa na hana haɓakar kitse da collagen, biyu daga cikin manyan alamomin cutar hanta.
Kofi yana rage kumburi kuma shine antioxidant. glutathione yana ƙaruwa matakan.
Antioxidants suna kawar da radicals masu cutarwa waɗanda aka samar ta halitta a cikin jiki kuma suna iya lalata sel.
shayi
An san shayi yana da amfani ga lafiya, kuma shaidu sun nuna yana da amfani musamman ga hanta.
A cewar wani binciken da aka yi a Japan, gilashin 5-10 a rana kore shayi An danganta shan shi da inganta lafiyar hanta.
Ƙananan nazarin cututtukan hanta maras barasa (NAFLD) sun ƙaddara cewa matakan enzyme hanta sun inganta a marasa lafiya waɗanda suka sha shayi mai shayi tare da babban abun ciki na antioxidant don 12 makonni.
Har ila yau, wani bita ya gano cewa mutanen da suka sha koren shayi ba su da yiwuwar kamuwa da ciwon hanta. An ga mafi ƙarancin haɗari a cikin mutanen da suka sha gilashi huɗu ko fiye a rana.
Wasu nazarin tare da mice sun nuna tasiri masu amfani na baƙar fata da kore shayi.
garehul
garehulYa ƙunshi antioxidants waɗanda ke kare hanta a zahiri. Manyan antioxidants guda biyu da ake samu a cikin innabi sune naringenin da naringin.
Nazarin dabbobi daban-daban sun gano cewa duka biyu suna kare hanta daga rauni. Itacen inabi yana ba da kariya ta hanyoyi biyu: ta hanyar rage kumburi, ta hanyar kare kwayoyin halitta.
Nazarin kuma ya nuna cewa waɗannan antioxidants na iya rage haɓakar fibrosis na hanta, yanayin cutarwa wanda hanta ke haifar da wuce haddi na nama. Wannan yanayin ne wanda yawanci ke haifar da kumburi na yau da kullun.
Menene ƙari, a cikin berayen da ke ciyar da abinci mai mai mai yawa, naringenin ya rage yawan kitse a cikin hanta kuma yana ƙara yawan adadin enzymes da ake buƙata don ƙona mai da kuma taimakawa wajen hana yawan kitsen mai.
A ƙarshe, binciken da aka yi a cikin berayen ya nuna cewa naringin yana haɓaka ikon sarrafa barasa da magance wasu mummunan tasirin barasa.
Blueberries da cranberries
Blueberries ve cranberry Dukansu sun ƙunshi anthocyanins, antioxidants. Har ila yau, yana da fa'idodin kiwon lafiya da yawa.
Yawancin nazarin dabbobi sun nuna cewa ruwan 'ya'yan itacen cranberry da blueberry ko ruwan 'ya'yan itace na iya kiyaye hanta lafiya.
Yin amfani da waɗannan 'ya'yan itatuwa akai-akai na tsawon makonni 3-4 yana kare hanta daga lalacewa. Bugu da ƙari, blueberries suna haɓaka amsawar ƙwayoyin cuta da enzymes antioxidant.
A wani gwaji kuma, an gano nau'ikan antioxidants da aka saba samu a cikin berries don rage saurin ci gaban raunuka da fibrosis (ci gaban ƙwayar tabo) a cikin hantar berayen.
Abin da ya fi haka, an nuna tsantsar bilberry don hana haɓakar ƙwayoyin cutar kansar hanta na ɗan adam a cikin binciken-tube.
Duk da haka, ana buƙatar ƙarin bincike don sanin ko wannan tasirin yana iya sake haifarwa a cikin jikin mutum.
innabi
innabi, musamman inabi ja da shunayya, sun ƙunshi nau'ikan mahaɗan shuka masu fa'ida. Shahararriyar fili sake sarrafawayana da fa'idodin kiwon lafiya da yawa.
Yawancin binciken dabbobi sun nuna cewa inabi da ruwan inabi suna amfani da hanta.
Nazarin ya gano cewa yana iya samun fa'idodi da yawa, gami da rage kumburi, hana lalacewa, da haɓaka matakan antioxidant.
Wani ɗan ƙaramin bincike tare da NAFLD a cikin ɗan adam ya nuna cewa yin amfani da ƙwayar inabi na tsawon watanni uku yana inganta aikin hanta.
Duk da haka, tsantsar irin innabi wani nau'i ne na innabi mai tattarawa, ƙila ba za ku ga tasirin iri ɗaya ba ta hanyar cinye inabin da kansa.
Duk da haka, kwararan shaidu daga dabbobi da wasu nazarin ɗan adam sun ba da rahoton cewa inabi abinci ne mai hanta.
Prickly Pear
Prickly pear, a kimiyance aka sani da "Opuntia ficus-indica," sanannen nau'in cactus ne da ake ci. An fi cinye shi azaman ruwan 'ya'yan itace.
An dade ana amfani da shi a maganin gargajiya don magance ulcer, raunuka, gajiya da cututtukan hanta.
Wani bincike da aka gudanar tare da mutane 55 a cikin 2004, ya gano cewa cirewar wannan ganyen yana rage alamun yanayin da ake kira drowsiness ko hangover.
Mahalarta sun sami ƙarancin tashin zuciya, bushewar baki, da asarar ci, kuma sun kasance rabi kamar yadda za su iya fuskantar matsananciyar damuwa idan sun cinye abin da aka cire kafin shan barasa.
Binciken ya kammala cewa waɗannan tasirin sun kasance mafi yawa saboda raguwar kumburi da ke faruwa bayan shan barasa.
Wani binciken da aka yi a cikin beraye ya gano cewa cinye tsantsar pear mai ɗorewa ya taimaka daidaita matakan enzyme da cholesterol lokacin da aka cinye su a lokaci guda da maganin kwari da aka sani yana cutar da hanta. Nazarin da suka biyo baya sun haifar da sakamako iri ɗaya.
Wani bincike na baya-bayan nan a cikin berayen ya nemi sanin ingancin ruwan pear pear maimakon cirewa a cikin yaƙar mummunan tasirin barasa.
Wannan binciken ya gano cewa ruwan 'ya'yan itace na pear ya rage yawan lalacewa na oxidative da lalacewar hanta bayan shan barasa kuma ya taimaka wajen kiyaye matakan antioxidant da kumburi.
Ruwan Gwoza
ruwan 'ya'yan itace gwozaYana da tushen nitrates da antioxidants da ake kira "betalains," wanda zai iya haifar da tasiri na kiwon lafiya kamar inganta lafiyar zuciya da kuma rage lalacewar oxidative da kumburi.
Yana da kyau a ɗauka cewa gwoza kanta zai sami irin wannan tasirin lafiya. Koyaya, yawancin karatu suna amfani da ruwan gwoza.
Yawancin nazarin berayen sun nuna cewa ruwan 'ya'yan itace na beetroot yana rage lalacewar oxidative da kumburi a cikin hanta kuma yana kara yawan enzymes na detoxification na halitta.
Ko da yake nazarin dabbobi yana da kyau, ba a yi irin wannan binciken a cikin mutane ba. An lura da wasu fa'idodin kiwon lafiya masu fa'ida na ruwan gwoza a cikin nazarin dabbobi kuma an maimaita su a cikin binciken ɗan adam.
Koyaya, ana buƙatar ƙarin bincike don tabbatar da tasirin ruwan gwoza akan lafiyar hanta a cikin ɗan adam.
Cruciferous Kayan lambu
Brussels sprouts, broccoli da kuma kabeji Kayan lambu masu ciyayi irin su kayan lambu na cruciferous an san su da babban abun ciki na fiber da dandano na musamman. Suna kuma da yawa a cikin mahadi na shuka masu amfani.
Nazarin dabba ya nuna cewa Brussels sprouts da broccoli sprout tsantsa ƙara detoxification enzyme matakan da kuma kare hanta daga lalacewa.
Wani bincike a cikin ƙwayoyin hanta na ɗan adam ya gano cewa wannan tasirin ya kasance ko da lokacin da aka dafa Brussels sprouts.
A cikin binciken da aka yi a baya-bayan nan a cikin maza da hanta mai mai, broccoli sprout tsantsa, wanda yake da girma a cikin mahaɗin tsire-tsire masu amfani, rage matakan enzyme hanta da damuwa na oxidative.
Haka binciken ya gano cewa tsantsar sprout broccoli ya hana hanta gazawar berayen.
Kwayoyi
Kwayoyi fats suna da yawa a cikin abubuwan gina jiki da mahaɗan tsire-tsire masu amfani, ciki har da bitamin E, antioxidant.
Wannan abun da ke ciki yana da lafiya musamman zuciya amma kuma yana da yuwuwar amfani ga hanta.
Wani bincike na lura da mutanen da ke fama da cutar hanta mai kitse ba tare da barasa ba, ya gano cewa mazan da suka ci ɗan ƙaramin goro suna da haɗarin haɓaka NAFLD.
Kifin Mai
Kifi mai mai yana dauke da sinadarin omega 3, wadanda lafiyayyun kitse ne wadanda ke rage kumburi da rage hadarin kamuwa da cututtukan zuciya.
Kitsen da ake samu a cikin kifin mai mai shima yana da matukar amfani ga hanta. A gaskiya ma, binciken ya nuna cewa suna taimakawa wajen hana haɓakar kitse, kiyaye matakan enzyme na yau da kullun, yaƙar kumburi, da haɓaka juriya na insulin.
Yayin da ake cin kifin mai mai arzikin omega 3 yana da amfani ga hanta, yawan cin man omega 3 yana da tasiri mai kyau a bangarori da dama na lafiya.
man zaitun
man zaitun Ana daukarsa a matsayin mai lafiyayyan kitse saboda dimbin fa'idodinsa na kiwon lafiya, gami da tasiri mai kyau ga zuciya da lafiyar rayuwa, amma kuma yana da tasiri mai kyau akan hanta.
Wani karamin bincike na mutane 11 tare da NAFLD ya gano cewa cinye teaspoon na man zaitun a kowace rana yana inganta ƙwayar hanta da matakan mai.
Bugu da ƙari, matakan furotin da ke da alaƙa da tasiri mai kyau na rayuwa kuma an haɓaka su. Mahalarta kuma sun sami ƙarancin tara mai da mafi kyawun jini zuwa hanta.
Yawancin bincike na baya-bayan nan sun gano cewa amfani da man zaitun a cikin mutane yana da irin wannan tasirin, kamar ƙarancin tara mai a cikin hanta, haɓaka haɓakar insulin, da haɓaka matakan jini na enzymes hanta.
Tarin kitse a cikin hanta wani bangare ne na matakin farko na cutar hanta. Don haka, ingantaccen tasirin man zaitun akan kitsen hanta da kuma sauran fannonin kiwon lafiya ya sa ya zama muhimmin bangare na abinci mai kyau.
tafarnuwa
Detoxification yana da mahimmanci don kiyaye hanta lafiya. tafarnuwaYana da arziki a cikin allicin, antioxidant wanda ke kare jiki daga lalacewar oxidative. Hakanan yana nuna tasirin hepatoprotective, yana motsa hanta don kunna enzymes waɗanda zasu iya fitar da abubuwa masu cutarwa.
a Advanced Biomedical Research Wani binciken da aka buga ya lura cewa 400mg na tafarnuwa foda zai iya rage nauyin jiki da kitsen mai a tsakanin mutanen da ke fama da ciwon hanta (NAFLD) ba tare da lahani ba.
Turmeric
TurmericCurcumin shine babban abu na bioactive tare da tasirin hepatoprotective. Yana taimakawa kare hanta daga cututtukan hanta da raunin da ya faru ta hanyar rage kumburi, rage yawan damuwa, da inganta haɓakar lipid metabolism da insulin hankali.
Masana kimiyya daga Cibiyar Kiwon Lafiya ta Tel Aviv Sourasky a Isra'ila sun gudanar da wani gwaji kan berayen da aka jawo hanta a ciki. An ƙara shi da turmeric na makonni 12. Abubuwan anti-mai kumburi na turmeric sun hana ci gaban hanta cirrhosis a cikin berayen.
Ginseng
Ginsengganyen magani ne da ake samu a cikin tushen shukar Panax ginseng (kada a ruɗe da ginseng na Amurka ko Siberian).
Ya ƙunshi mahadi da aka sani da ginsenosides, waɗanda ake tunanin suna da alhakin abubuwan magani. Akwai kusan ginsenosides 40 a cikin ginseng. An samo shi don kare kariya daga lalacewar hanta, hanta mai guba, cirrhosis, da hanta mai kitse.
karas
karasYana iya rage haɗarin hanta mai kitse mara-giya da gubar hanta. Masana kimiyya daga Jamia Osmania National Nutrition Institute da ke Hyderabad, Indiya sun gudanar da wani bincike ta hanyar kara wa beraye da ruwan karas tsawon makonni takwas.
Sun gano cewa ruwan 'ya'yan itacen karas ya rage yawan DHA, triglycerides, da MUFA (Mono Unsaturated Fatty Acids) a cikin hanta.
Koren Leafy Kayan lambu
kore kayan lambuzai iya kare hanta daga lalacewar oxidative da sauran cututtuka. Kayan lambu irin su Kale, alayyahu, latas, radish, arugula da alayyahu sun ƙunshi adadi mai yawa na bitamin A, C da K, calcium da antioxidants kuma suna da abubuwan hana kumburi.
Yin amfani da kayan lambu masu koren ganye na iya taimakawa kare hanta daga ci gaban hanta mai kitse a cikin binciken bera.
avocado
Wannan 'ya'yan itace yana da fa'idodi masu yawa ga lafiya kuma kare hanta yana daya daga cikinsu. avocadoYana da wadata a cikin kitse mai lafiya tare da abubuwan hana kumburi da kaddarorin antioxidant.
Saboda hanta mai kitse da ba ta barasa ba ta haifar da mummunan zaɓin salon rayuwa, abubuwan hana kumburin avocado da kaddarorin antioxidant na iya taimakawa rage haɗarin.
Masana kimiyya na Japan sun gano cewa ƙara avocado zuwa abubuwan da ke cikin dakin gwaje-gwaje na iya hana lalacewar hanta.
Limon
Illar hepatoprotective na ruwan lemun tsami yana da nasaba da bitamin (musamman bitamin C) da ma'adinan da ke cikinsa.
a Biomedical Research Wani binciken linzamin kwamfuta da aka buga ya nuna cewa shan ruwan lemun tsami na iya taimakawa wajen rage lalacewar hanta da barasa ke haifarwa da kuma rage matakan enzyme hanta don kare hanta gaba daya.
Elma
Masana kimiyya sun yi nazarin tasirin busasshen kayan apple akan hanta da matakan lipid na jini. Bayan watanni uku, an gano samfuran apple don samun nasarar rage matakan jini da hanta.
Masu bincike na kasar Sin kuma elma sun tabbatar da cewa su polyphenols suna taka muhimmiyar rawa wajen karewa daga concanavalin (lectin daga dangin legume) wanda ya haifar da raunin hanta na rigakafi a cikin mice.
Bishiyar asparagus
Bishiyar asparagusYana da kyakkyawan tushen bitamin A, C, E, K, folate, choline da ma'adanai irin su calcium, magnesium, phosphorus, potassium da fiber na abinci.
Masana kimiyya daga Jami'ar Kasa ta Jeju a Koriya sun gano cewa ƙananan harbe da ganyen bishiyar bishiyar asparagus na iya taimakawa wajen hana haɓakar ƙwayoyin hanta (Cancerous hanta Kwayoyin) da kuma rage damuwa na oxidative don kare ƙwayoyin hanta.
Dukan Hatsi
Amaranth, hatsin rai, sha'ir, launin ruwan kasa shinkafa, quinoa da dai sauransu. Kamar dukan hatsi, suna da wadata a cikin fiber na abinci, wanda ke taimakawa wajen ƙona mai da ƙananan cholesterol. Saboda haka, dukan hatsi na iya taimakawa wajen kare cutar hanta mai kitse mara-giya.
tumatur
tumaturYa ƙunshi adadi mai kyau na antioxidants waɗanda ke taimakawa rage kumburin hanta da lalacewa da kuma kariya daga ciwon hanta.
Wani bincike kan berayen ya nuna cewa karin ruwan tumatir na iya taimakawa wajen rage hadarin hanta.
Dandelion
a cikin Journal of Food and Chemical Toxicology bincike da aka buga, Dandelion ya nuna cewa tushensa yana da kariya daga lalacewar hanta da barasa ke haifar da su saboda abubuwan da suke da shi na antioxidant.
A sakamakon haka;
Hanta wata mahimmanci ce mai mahimmanci tare da ayyuka masu mahimmanci.Abincin da aka lissafa a sama yana nuna tasiri mai amfani akan hanta.
Waɗannan sun haɗa da rage haɗarin cututtukan hanta da kansa, haɓaka matakan antioxidant da detoxification na enzyme, da kariya daga gubobi masu cutarwa.
Cin waɗannan abubuwan gina jiki hanya ce ta halitta don kiyaye hanta lafiya.
