Superfoods Cikakken Jerin

Me ke zuwa zuciya idan muka ce superfoods? Tuffa mai tashi ko kabewa mai hawan bango? In ba haka ba, sai ya zare takobinsa ya ce, “Da sunan cin abinci lafiyayye. Ayaba tace "ni superfood"?

Babu abinci ɗaya da ke da iko. Muhimmin abu shine cinye duk abinci mai lafiya a cikin ma'auni. To daga ina aka samo manufar superfoods? 

A gaskiya, dabara ce ta talla. Kamar alayyahu na Popeye. A cewar wasu masana abinci mai gina jiki, babu wani abu kamar abinci mai yawa. Kowane abinci yana da fa'idodi daban-daban kuma ana iya samun ingantaccen abinci mai kyau ta hanyar cinye su tare. To daga ina aka samo wannan ra'ayi na superfoods?

Tarihin yanayin superfood ya koma kusan karni guda. Na farko superfood da za a gane shi ne ayaba. A cikin 1920s, United Fruit Company ya gudanar da jerin tallace-tallace masu ban sha'awa kan fa'idodin ayaba. An buga bincike da ke bayyana fa'idodin ayaba, kuma ba da daɗewa ba 'ya'yan itacen na wurare masu zafi sun zama abinci na farko da aka yi wa lakabi da abinci mai yawa, a cewar Makarantar Harvard T.H. Chan. Sakamakon haka, fiye da shekaru 90 bayan haka, ayaba ta kasance cikin manyan 'ya'yan itatuwa uku da aka fi shigo da su a Amurka.

Duniyar abinci mai gina jiki ta rabu akan wannan batu. Wata kungiya ta yi imani da fa'idar abinci mai yawa, yayin da wata kungiya ta ce babu wani abu da ya shafi abinci mai yawa. Mu ci gaba da bin bahasi kan batun abinci mai gina jiki daga nesa mu koma kan maudu’inmu.

Menene babban abinci?

Superfoods abinci ne da ke ba da fa'ida mai yawa ga jiki tare da bitamin, ma'adinai da abun ciki na antioxidant. Wadannan abinci suna da yawa na gina jiki. Abincin da ke taimakawa hana cututtuka na kullum. Ta yaya za ku san idan abinci shine babban abinci?

Misali; Adadin antioxidants a cikin abinci an ƙaddara ta ƙimar ORAC. Abincin da ke da ƙimar ORAC mai girma yana cikin manyan abinci. Saboda ƙarfin antioxidant yana da girma kuma antioxidants sune mahadi masu yaƙar kansa.

Menene Superfoods?

1) Koren ganye masu duhu

Duhu kore kayan lambu Yana da kyakkyawan tushen gina jiki irin su folate, zinc, calcium, iron, magnesium, bitamin C da fiber. Abin da ya sa koren ganye ya zama abinci mai yawa shine kariyarsu daga cututtuka masu tsanani kamar cututtukan zuciya da nau'in ciwon sukari na 2. Har ila yau, ya ƙunshi nau'ikan carotenoids masu hana kumburi waɗanda ke ba da kariya daga wasu nau'ikan ciwon daji. Koren ganye masu duhu sun haɗa da:

• chard
• baki kabeji
• Turnip
• alayyafo
• latas
• dutse

2) Berries

Berries sune tushen bitamin, ma'adanai, fiber da antioxidants. Ƙarfin antioxidant mai ƙarfi na waɗannan 'ya'yan itatuwa yana rage haɗarin cututtukan zuciya, ciwon daji da sauran cututtuka masu kumburi. Mafi yawan amfani da berries sune:

• rasberi
• strawberries
• Blueberries
• blackberry
• Cranberry

3) koren shayi

Koren shayiYana da wadata a cikin antioxidants da mahaɗan polyphenolic tare da tasirin anti-mai kumburi mai ƙarfi. Ɗaya daga cikin mafi yawan maganin antioxidants shine catechin epigallocatechin gallate, ko EGCG. EGCG yana bayyana ikon kore shayi don karewa daga cututtuka na yau da kullum kamar cututtukan zuciya, ciwon sukari, da ciwon daji.

4) Kwai

kwaiYana da wadataccen sinadirai masu yawa kamar bitamin B, choline, selenium, bitamin A, baƙin ƙarfe da phosphorus. Ya ƙunshi furotin mai inganci. Qwai sun ƙunshi zeaxanthin da lutein, manyan antioxidants guda biyu waɗanda aka sani don kare lafiyar ido. Yana rage cholesterol kuma yana kariya daga cututtukan zuciya.

5) Legumes

PulseAjin phytonutrients ne wanda ya ƙunshi wake, lentil, gyada, gyada, da alfalfa. Ana kiran su super food. Domin suna cike da sinadarai masu gina jiki kuma suna taka rawa wajen rigakafin cututtuka daban-daban. Legumes tushen tushen bitamin B, ma'adanai daban-daban, furotin da fiber. Yana da amfani a cikin sarrafa nau'in ciwon sukari na 2, rage hawan jini da cholesterol.

6) Kwayoyi da iri

Kwayoyi kuma tsaba suna da wadataccen fiber, furotin da kitse masu lafiyan zuciya. Har ila yau, sun ƙunshi mahaɗan tsire-tsire da yawa tare da abubuwan hana kumburi da kaddarorin antioxidant waɗanda ke ba da kariya daga damuwa na oxidative. Yana da tasirin kariya daga cututtukan zuciya. Kwayoyi da iri sun haɗa da:

• Almonds, gyada, pistachios, cashews, kwayoyi Brazil, macadamia goro.
• Gyada – a zahiri legume ne amma gabaɗaya ana ɗaukar goro.
• tsaba sunflower, kabewa tsaba, chia tsaba, flax tsaba, hemp tsaba.

7) Kefir

KefirWani abin sha ne da aka yi da shi daga madara mai ɗauke da furotin, calcium, bitamin B, potassium da probiotics. Yana kama da yogurt, amma yana da daidaito mai yawa kuma yawanci nau'ikan probiotics fiye da yogurt. Abincin da aka dasa kamar kefir yana da wasu fa'idodin kiwon lafiya, kamar su rage ƙwayar cholesterol, rage hawan jini, inganta narkewa da tasirin kumburi.

8) Tafarnuwa

tafarnuwaBabban abinci ne mai alaƙa da albasa, leek, da albasa. Yana da kyau tushen manganese, bitamin C, bitamin B6, selenium da fiber.

An bayyana cewa tafarnuwa na iya yin tasiri wajen rage cholesterol da hawan jini da tallafawa aikin rigakafi. Abubuwan da ke kunshe da sulfur a cikin tafarnuwa suna hana wasu nau'in ciwon daji.

9) Man zaitun

man zaitunDalilin da yasa ya kasance daya daga cikin manyan abinci shine cewa yana dauke da manyan adadin fatty acids (MUFAs) da mahaɗan polyphenolic. Yana rage kumburi da kariya daga wasu cututtuka kamar cututtukan zuciya da ciwon sukari. Har ila yau, ya ƙunshi antioxidants irin su bitamin E da K, waɗanda ke kare kariya daga damuwa na oxidative da lalacewar salula.

10) Ginger

GingerMan da aka samu daga tushen ya ƙunshi antioxidants waɗanda ke da alhakin amfanin shuka. Yana da tasiri a cikin maganin tashin zuciya da ciwo, cututtuka masu tsanani da na kullum. Hakanan yana rage haɗarin kamuwa da cututtuka na yau da kullun kamar cututtukan zuciya, hauka da wasu cututtukan daji.

11) Turmeric (Curcumin)

TurmericYa ƙunshi mahadi curcumin. Yana da karfi antioxidant da anti-mai kumburi effects. Yana da tasiri wajen hana cututtuka na yau da kullun kamar ciwon daji, cututtukan zuciya da ciwon sukari. Hakanan yana taimakawa wajen warkar da rauni da rage raɗaɗi.

12) Salmon

KifiKifi ne mai gina jiki wanda ya ƙunshi lafiyayyen kitse, furotin, bitamin B, potassium da selenium. Yana da kyau ga cututtuka da yawa tare da omega 3 fatty acids. Yana rage haɗarin cututtukan zuciya da ciwon sukari.

13) Avocado

avocado 'Ya'yan itace ne mai gina jiki. Yana da wadataccen sinadirai masu yawa kamar su fiber, bitamin, ma'adanai da kitse masu lafiya.

Hakazalika da man zaitun, avocados suna da yawa a cikin kitse masu monounsaturated (MUFA). Oleic acid shine mafi girman MUFA a cikin avocado, wanda ke taimakawa rage kumburi a cikin jiki. Cin avocado yana rage haɗarin cututtukan zuciya, ciwon sukari, ciwon sukari da wasu nau'ikan ciwon daji.

14) Naman kaza

Ko da yake abun da ke cikin su na gina jiki ya bambanta da nau'in, namomin kaza suna dauke da bitamin D da A, potassium, fiber, da wasu antioxidants wadanda ba a samun su a yawancin abinci. Yana taka rawa wajen rage kumburi da hana wasu nau'ikan ciwon daji saboda keɓaɓɓen abun ciki na antioxidant.

15) Ciwon ruwa

tsiren ruwan tekuAna amfani da shi mafi yawa a cikin abincin Asiya amma yana samun farin jini a wasu sassan duniya saboda darajar sinadirai. Ya ƙunshi sinadirai kamar su bitamin K, folate, aidin da fiber. Waɗannan kayan lambu na teku sune tushen musamman mahaɗan bioactive tare da tasirin antioxidant waɗanda ba sa cikin kayan lambu na ƙasa. Wasu daga cikin waɗannan mahadi suna rage haɗarin ciwon daji, cututtukan zuciya, kiba, da ciwon sukari.

16) Ciwon alkama

Ciwan alkamaAna shirya shi daga sabbin ganyen alkama da suka tsiro kuma yana ba da bitamin da ma'adanai da yawa, gami da baƙin ƙarfe, calcium da magnesium. 

17) Cinnamon

Wannan kayan yaji yana da wadatar antioxidants. Yana rage sukarin jini da cholesterol, yana samar da ingantawa a cikin tashin zuciya da alamun PMS, kuma yana rage kumburi.

18) Goji Berries

Goji BerryYana ba da kuzari kuma shine mabuɗin rayuwa mai tsawo. Hakanan yana ƙunshe da sinadirai waɗanda zasu taimaka hana cututtukan ido, kariya daga lalacewar fata, da hana haɓakar ƙwayoyin cutar kansa.

19) Spirulina

Ana ɗaukar wannan algae mai launin shuɗi-kore ɗaya daga cikin manyan abinci masu gina jiki. Ya ƙunshi adadin furotin fiye da jan nama. Ita ce tushen duk mahimman fatty acids da jiki ke buƙata, kuma yana ɗauke da antioxidants, bitamin da ma'adanai masu yawa. SpirulinaAmfanin lafiyarta sun haɗa da yuwuwar hana ƙuruciyar plaque a cikin arteries, rage hawan jini, da yaƙi da ciwon daji.

20) Acai berry

Arziki a cikin antioxidants da abubuwan haɓaka lafiya acai Berry, Ya ƙunshi lafiyayyen mai, fiber, bitamin B, magnesium, potassium da phosphorus. Bincike ya nuna cewa mahadi da aka samu a cikin acai berry na iya taimakawa inganta aikin fahimi, inganta bayanan lipid, da kiyaye matakan sukari na jini na al'ada.

21) Kwakwa

Kwakwa da man kwakwa suna da yawa a cikin matsakaicin sarkar triglycerides, nau'in fatty acid mai fa'ida wanda zai iya taimakawa wajen tallafawa lafiyar gut saboda kaddarorin antioxidant na ƙwayoyin cuta. Wadannan fatty acids suna da sauƙin narkewa, ana amfani da su azaman mai maimakon adana su azaman mai, kuma suna ba da kuzari nan take.

22) 'Ya'yan inabi

garehul'ya'yan citrus ne cike da muhimman abubuwan gina jiki. Bayan ya ƙunshi adadi mai yawa na fiber, yana ɗauke da bitamin A da C. Cin 'ya'yan innabi yana taimakawa rage nauyi kuma yana inganta haɓakar insulin. Yana kuma inganta lafiyar zuciya da kuma amfani da aikin hanta.

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