Shin ka taɓa kallon kayan lambu da 'ya'yan itatuwa masu launuka iri-iri da kake gani lokacin da ka je shago ko kasuwa? Tumatir ja mai duhu, karas mai launin lemu, eggplant mai launin shunayya, kayan lambu kore… Ganin waɗannan launuka yana sa ka so cin abinci, kuma kowanne daga cikin waɗannan launuka kamar saƙo ne ga jikinmu. A bayan waɗannan launuka akwai ƙananan sinadarai da yawa da ke da amfani ga jikinmu kuma suna kare mu daga cututtuka . Wannan shine abin da muke kira phytonutrients. A yau, bari mu yi magana game da waɗannan sinadaran masu ban mamaki.
A taƙaice dai, menene waɗannan sinadaran phytonutrients?
Mai sauƙi ƙwarai. "Phyto" yana nufin "shuka" a Girkanci. "Gina Jiki" yana nufin "abinci mai gina jiki." Kwayoyin halitta sune sinadaran da ake samu a cikin tsirrai . Ana kuma kiran su phytochemicals.
Ka yi tunani a kai, tsire-tsire suna buƙatar kare kansu daga barazana kamar cututtuka, kwari, fungi , da rana. Waɗannan sinadarai masu gina jiki sune sinadarai da tsire-tsire ke samarwa da kansu don wannan kariya. Abin mamaki shine, lokacin da muka ci waɗannan tsire-tsire, jikinmu ma yana samun wannan kariya.
Waɗannan ba su da mahimmanci ga rayuwarmu kamar bitamin da ma'adanai . Wannan yana nufin ba za mu mutu ba saboda rashin sinadarin phytonutrients. Duk da haka, idan aka ƙara su a cikin abincinmu, suna iya taimakawa wajen hana cututtuka da yawa da kuma kiyaye jikinmu yana aiki yadda ya kamata. Masana kimiyya sun gano nau'ikan sinadarin phytonutrients sama da 25,000 a cikin abincin tsire-tsire.
Wasu daga cikin manyan sinadaran phytonutrients masu matukar muhimmanci ga jikinmu sune:
Daga cikin waɗannan dubbai, bari mu dubi kaɗan daga cikin nau'ikan abinci da aka fi magana a kansu waɗanda suke da matuƙar muhimmanci ga lafiyarmu. Wannan tebur zai taimaka muku fahimtar menene su, irin abincin da ake samu a cikinsu, da kuma fa'idodin da suke bayarwa.
| Nau'in sinadarin phytonutrient | Waɗannan abinci ne da aka saba ci. | Babban fa'idodi ga jiki |
|---|---|---|
| Carotenoids | Kayan lambu da 'ya'yan itatuwa masu launin rawaya, lemu, ja, da kore mai duhu kamar karas, kabewa, dankali mai zaki, tumatir, kankana, alayyafo, da kale. | Waɗannan sinadarai ne masu ƙarfi na antioxidants. Suna yaƙi da ƙwayoyin cuta masu 'free radicals' waɗanda ke lalata ƙwayoyin halitta a jiki. Wasu carotenoids ana canza su zuwa bitamin A a jikinmu. Wannan yana da mahimmanci ga gani da tsarin garkuwar jiki. Lycopene yana rage haɗarin kamuwa da cutar kansar prostate. Lutein da zeaxanthin suna taimakawa wajen hana kamuwa da cutar cataracts da lalacewar macular da ke da alaƙa da tsufa. |
| Ellagic Acid | 'Ya'yan itacen rumman kamar strawberries, raspberries da rumman. | Bincike ya gano cewa yana iya taimakawa wajen sarrafa girman ƙwayoyin cutar kansa da kuma cire sinadarai masu haifar da cutar kansa daga hanta. Duk da haka, galibi ana yin wannan ne a cikin binciken dakin gwaje-gwaje, don haka akwai buƙatar a yi ƙarin bincike don fahimtar tasirinsa ga jikin ɗan adam. |
| Flavonoids | Shayi mai kore, lemu, apples, albasa, 'ya'yan itatuwa, da kale. | Wannan babban rukuni ne. Catechins a cikin shayin kore suna taimakawa wajen hana wasu nau'ikan ciwon daji. Hesperidin a cikin lemu yana rage kumburi a jiki kuma yana kare shi daga cututtuka na yau da kullun. Quercetin, wani nau'in antioxidant da ake samu a cikin apples da albasa, na iya taimakawa wajen rage haɗarin asma, wasu ciwon daji, da cututtukan zuciya. |
| Resveratrol | Inabi (musamman shunayya), jan giya. | Sinadarin antioxidant da kuma maganin kumburi. Wasu bincike sun nuna cewa yana iya taimakawa wajen rage barazanar kamuwa da cututtukan zuciya da wasu cututtukan daji. Nazarin dabbobi ya kuma nuna cewa yana iya yin tasiri wajen tsawaita tsawon rai. |
| Glucosinolates | Kayan lambu kamar kabeji, broccoli, farin kabeji, da kuma Brussels sprouts. | Waɗannan su ne sinadaran da ke ba wa waɗannan kayan lambu ƙamshi da ɗanɗano mai kama da na musamman. Idan muka dafa su muka narke su, ana mayar da su zuwa wasu sinadarai waɗanda ke taimakawa wajen sarrafa samuwar ƙwayoyin cutar kansa da girma. |
| phytoestrogens | Waken soya da kayayyakin da aka yi da waken soya, tsaban flax, tsaban sesame. | Tsarinsu yayi kama da hormone estrogen da ke jikinmu. Saboda haka, suna taimakawa wajen daidaita matakan estrogen a jiki. Akwai wasu shaidu da ke nuna cewa abincin waken soya yana da alaƙa da raguwar haɗarin kamuwa da cutar kansar mahaifa da kuma asarar ƙashi a cikin mata. |
Ta yaya za mu iya ƙara waɗannan abubuwa masu mahimmanci a cikin abincinmu?
Wannan abu ne mai sauƙi. Ba sai ka yi babban sauyi ba, kawai ka yi tunani game da ƙananan abubuwa kaɗan.
Sirrin da ya fi sauƙi shine "cin abinci kamar bakan gizo." Wannan yana nufin ƙara nau'ikan 'ya'yan itatuwa da kayan lambu a cikin farantin ku. Da yawan launukan da kuke da su, ƙarin sinadaran phytonutrients za ku samu.
- Ƙara ɗan launi ga kowace abinci: Idan za ku ci shinkafa, ku ƙara kayan lambu masu launi, ko wani abu mai tsami, ko kuma wani abu mai kama da samboli. Don karin kumallo, ku ci ɗan tumatir da ɗan kokwamba tare da burodi.
- Kada ka manta da 'ya'yan itatuwa: Ka sanya shi al'ada ta cin 'ya'yan itatuwa ɗaya ko biyu a rana. Idan ka ji ɗan yunwa tsakanin abinci, ka ci ayaba ko lemu maimakon biskit.
- Gwada sabbin abubuwa: Maimakon cin kayan lambu da 'ya'yan itatuwa iri ɗaya da kuke ci kowace rana, ƙara sabon kayan lambu ko 'ya'yan itace a cikin abincinku aƙalla sau ɗaya a mako. Wataƙila wani abu da ba ku taɓa ci ba shine mafi kyawun abu ga jikinku.
- Yi hankali da yadda ake dafa shi: Dafa kayan lambu na tsawon lokaci ko soya su da mai na iya lalata waɗannan sinadarai masu mahimmanci. Don haka ya fi kyau a dafa su kaɗan gwargwadon iko ko a tururi su.
Shin abinci ya fi kari kyau?
A zamanin yau, akwai nau'ikan kari na phytonutrients iri-iri da ake samu a shagunan magani. Amma ku tuna, samun waɗannan abubuwan gina jiki daga abinci na halitta koyaushe shine mafi kyau kuma mafi aminci .
Dalili kuwa shi ne ba abinci ɗaya kawai ke ɗauke da sinadarin phytonutrient ba. Akwai dubban sinadarai da ke taimaka wa juna. Misali, flavonoids, bitamin C , da zare a cikin apple suna aiki tare don samar da irin fa'idodin da za ku samu daga shan ƙwayar flavonoid.
Haka kuma, shan kari a cikin allurai masu yawa na iya zama illa a wasu lokutan. Saboda haka, idan kana da wata matsala ta lafiya ko kuma kana tunanin fara shan kari, tabbatar da cewa ka fara magana da likitanka don neman shawara .
Saƙon Ɗauka Gida
- Sinadaran phytonutrients sune sinadarai masu mahimmanci da ake samu a cikin abincin shuka waɗanda ke kare jikinmu daga cututtuka.
- Ana samun waɗannan a cikin abubuwa kamar kayan lambu masu launi, 'ya'yan itatuwa, wake, hatsi, goro, da shayi.
- Yi ƙoƙarin ƙara launuka iri-iri a cikin farantinka. Ta wannan hanyar, za ka sami nau'ikan sinadarai masu gina jiki iri-iri.
- Ya fi kyau a sami waɗannan abubuwan gina jiki daga abinci na halitta maimakon a ɗauki su a matsayin kari.
- Idan kana da wata damuwa game da lafiyarka ko abincinka , yana da matukar muhimmanci ka yi magana da likitanka kafin ka fara wani sabon abu.
Sinadaran Abinci Masu Gina Jiki, Abinci Mai Gina Jiki, Cin Abinci Mai Kyau, Kayan Lambu, 'Ya'yan Itace, Carotenoids, Flavonoids, Antioxidants, Lafiyar Rigakafi
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