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Jaruman Gargajiya: Magungunan Antioxidant
Wataƙila kun ji labarin wannan suna. Magungunan hana tsufa (antioxidants) rukuni ne na muhimman sinadarai masu gina jiki waɗanda ke taimakawa wajen ƙarfafa garkuwar jikinmu. Misalan waɗannan su ne beta-carotene, bitamin C , da bitamin E. To ta yaya suke aiki? Ka yi tunanin akwai "mummunan barbashi" a jikinmu waɗanda za su iya lalata ƙwayoyin halitta, muna kiransu "free radicals." Suna kama da ƙananan maƙiya a cikin jikinmu. Waɗannan abokai da ake kira antioxidants suna rage waɗannan maƙiyan kuma suna kawar da ƙarfinsu na lalatawa. Suna kama da "bodyguard" waɗanda ke kare ƙwayoyin halittarmu. Saboda haka, suna taimaka mana mu kasance cikin koshin lafiya da kuma murmurewa da sauri idan muka yi rashin lafiya. Hanya mafi kyau kuma mafi sauƙi don shigar da waɗannan antioxidants cikin jikinmu ita ce cin 'ya'yan itatuwa da kayan lambu da yawa gwargwadon iko. Idan kun dafa kayan lambu, ku yi ƙoƙarin dafa su da ɗan ruwa kaɗan gwargwadon iko. Wannan zai taimaka wajen riƙe abubuwan gina jiki a cikin abincin. Yawancin ƙungiyoyin lafiya suna ba da shawarar cin 'ya'yan itatuwa da kayan lambu sau 5 zuwa 9 a rana. Yin hakan zai ba ku yalwar antioxidants.Misali, kusan kashi ɗaya cikin huɗu na gwanda yana ba da rabin adadin beta-carotene da ake buƙata a kowace rana. Kuma ganyen ganye kamar alayyafo suna ba da beta-carotene, bitamin C, folic acid , da magnesium .
| Sinadaran gina jiki | Abincin da aka fi samu (gami da waɗanda aka fi samu a Sri Lanka) |
|---|---|
| Beta-carotene da sauran carotenoids | Karas, dankali mai zaki, kabewa, mangwaro, gwanda, tumatir, ganye (alayyafo, kale, gotu kola), broccoli, da kankana. |
| Bitamin C | Guava, nectarine, lemu, lemun tsami, kiwi, gwanda, strawberry, tumatir, broccoli, barkono mai kararrawa (barkono kifi), farin kabeji. |
| Bitamin E | Almond, tsaban sunflower, gyada (man gyada), hazelnuts, kifi mai mai kamar salmon, man hanta. |
Sauran abokai da ke taimakawa wajen kare garkuwar jiki
Baya ga antioxidants, akwai wasu muhimman sinadarai da ke taimakawa garkuwar jikinmu.Bari mu ɗan yi bayani game da bioflavonoids.
Waɗannan kuma abubuwa ne na halitta da ake samu a cikin shuke-shuke tare da bitamin C. Waɗannan kuma suna aiki a matsayin antioxidants kuma suna taimakawa wajen haɓaka aikin garkuwar jiki.- Ina ake samunsa?: Ana samunsa da yawa a cikin 'ya'yan itacen citrus kamar lemu da lemun tsami. Haka kuma ana samunsa a cikin kifi, ceri, da inabi. Quercetin, wanda ake samu a cikin broccoli, albasa ja da fari, shi ma yana da yawan sinadarin bioflavonoid.
Glutathione muhimmin sinadari ne.
Glutathione wani muhimmin sinadari ne da ke ba wa tsarin garkuwar jikinmu ƙarfin da yake buƙata don yaƙar cututtuka.- Inda za a samu: Za ku iya samun wannan sinadari daga kayan lambu kamar broccoli, Brussels sprouts, kabeji, farin kabeji, da alayyafo.
Kwayoyin halitta: Ƙarfin tsirrai
Waɗannan sinadarai ne da ake samu a cikin dukkan tsirrai. A taƙaice dai, idan ka ci nau'ikan hatsi, 'ya'yan itatuwa, da kayan lambu, za ka samu waɗannan sinadarai masu inganta lafiya.- Daga ina suka fito?: Suna da yawa a cikin abinci kamar su apples, apricots, broccoli, kabeji, karas, farin kabeji, tafarnuwa, legumes (lemun tsami, wake), albasa, barkono ja, waken soya, dankali mai zaki, da tumatir.
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Check Availability →Kada ku manta da muhimmancin furotin!
Duk da cewa muna yawan magana game da bitamin, yana da muhimmanci a tuna cewa furotin yana da mahimmanci don ginawa da gyara kyallen jikinmu, da kuma yaƙi da cututtukan ƙwayoyin cuta da ƙwayoyin cuta.Idan kana rashin lafiya, jikinka kamar filin daga ne. Yana buƙatar furotin, "tubalan gini" da ake buƙata don gina sojoji (ƙwayoyin garkuwar jiki) da ake buƙata don wannan yaƙin da kuma gyara lalacewar.Don haka, ƙara ingantaccen tushen furotin a cikin abincinka. Amma tabbatar da zaɓar tushen furotin marasa kitse . Misali, lentil, wake, wake kore, waken soya, naman sa mara kitse, da kaza ko turkey mara fata zaɓi ne mai kyau.
Sirrin girke-girke na kakanninmu na ranakun rashin lafiya
Shin kun san cewa wasu daga cikin abinci da abin sha da kakarmu ta ba mu lokacin da muke rashin lafiya suna da tushe a kimiyyance?- Miyar Kaza: Bincike biyu sun gano cewa miyar kaza hanya ce mai kyau ta taimakawa wajen yaƙar mura. Na ɗaya shine yana taimakawa wajen rage toshewar hanci da kuma rage fitar da majina, wanda hakan ke sauƙaƙa mana mu yi tari. Bincike ya kuma nuna cewa yana da ƙananan kaddarorin hana kumburi waɗanda za su iya taimakawa wajen rage alamun mura.
- Shayi Mai Zafi: Wannan kuma sanannen magani ne a gida. Shan shayi mai zafi yana taimakawa wajen rage majina da kuma kiyaye yawan ruwa da ake buƙata a jiki. Shayi mai kore da baƙi suna cike da magungunan antioxidants masu ƙarfi da ake kira flavonoids. Abubuwa kamar shayin citta da coriander da muke sha a ƙasarmu suma suna da matuƙar amfani ga jiki.
Saƙon Ɗauka Gida
- Karin maganar "yi azumi don mura, ci don zazzabi " tatsuniya ce. Idan kana rashin lafiya, jikinka yana buƙatar kuzari da abinci mai gina jiki don yaƙar cututtuka.
- Ku ci 'ya'yan itatuwa da kayan lambu iri-iri masu launuka iri-iri a kowace rana, masu wadataccen sinadarin antioxidants, don ƙarfafa garkuwar jikinku.
- Protein yana da mahimmanci don gyara kyallen jiki da kuma yaƙi da cututtuka.Zaɓi tushen furotin mai ƙarancin kitse .
- Yana da muhimmanci a kasance cikin tsafta idan kana rashin lafiya. A sha ruwa mai yawa, kamar ruwa, miya mai ɗumi, da shayi mai zafi.
- Idan kana da wata shakka game da yanayin lafiyarka ko abincin da kake ci , koyaushe ka nemi shawara daga likitanka.
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