Manyan Abinci guda 20 na hana tsufa da yakamata ku ci
Abincin da ke hana tsufa su ne waɗanda ke kare jiki daga illolin tsufa. Suna iya taimakawa wajen kiyaye fata da gabobin jiki lafiya, haɓaka matakan kuzari, da rage kumburi. Cin daidaitaccen abinci mai cike da abinci mai gina jiki shine hanya mafi kyau don tabbatar da cewa jikinka ya sami dukkan abubuwan gina jiki da yake bukata don samun lafiya yayin da kake tsufa.
Wadannan sune jerin mafi kyawun abinci na rigakafin tsufa da ake da su:
- Kifi mai mai - Salmon, mackerel da sardines sune tushen tushen omega-3 fatty acids, waɗanda ke da mahimmanci ga lafiyar sel.
- Berries - blueberries sun ƙunshi antioxidants waɗanda ke kare kariya daga lalacewar cell, yayin da strawberries ke cike da bitamin C don kiyaye fata ta zama matashi da lafiya.
- Kwayoyi - Almonds da walnuts suna cike da Vitamin E, wani antioxidant wanda ke taimakawa wajen kare kwayoyin halitta daga lalacewa ta hanyar free radicals.
- Dukan hatsi - shinkafa launin ruwan kasa, hatsi, quinoa da sha'ir duk sun ƙunshi fiber da bitamin B waɗanda ke kiyaye matakan sukari na jini, tare da samar da makamashi don sel su kasance da ƙarfi.
- Dark cakulan - Mai arziki a cikin antioxidants da flavanols, cakulan duhu zai iya taimakawa wajen inganta jini a cikin jiki wanda ke sa kwayoyin suyi aiki da kyau.
- Avocados - Maɗaukakin kitse masu yawa, avocado yana taimakawa wajen kiyaye fata ta hanyar samar da mahimman bitamin da ma'adanai irin su Vitamin E da zinc.
- Koren shayi - Ya ƙunshi catechins waɗanda ke aiki azaman antioxidants na halitta, koren shayi yana taimakawa kare sel daga lalacewa da abubuwan muhalli ke haifar da su kamar gurbatawa ko haskoki UV daga rana.
- Ganyen ganye - Alayyahu, Kale da Swiss chard suna da wadata a cikin lutein wanda ke taimakawa kare gani daga lalatawar shekaru. Suna kuma samar da ƙarfe don ƙarfafa ƙasusuwa da tsokoki da kuma folate don kula da lafiyar tantanin halitta.
- Tafarnuwa - Wannan ganye mai ƙarfi yana ƙunshe da mahadi da ake kira mahadi na organosulfur waɗanda zasu iya taimakawa wajen rage kumburi a cikin jiki wanda ke da alaƙa da cututtukan da suka shafi shekaru kamar arthritis ko cututtukan zuciya.
- Beets – Rich in nitrates wanda inganta jini ya kwarara a ko'ina cikin jiki , beets kuma dauke da betalains da aka gano suna da anti-mai kumburi Properties .
- Tumatir - Ya ƙunshi lycopene, tumatir yana taimakawa kare kwayoyin halitta daga lalacewa. Suna kuma babban tushen bitamin C , yana taimakawa wajen kula da samar da collagen ga fata matasa.
- Man zaitun - Cike da kitsen mai guda ɗaya, man zaitun zai iya taimakawa rage kumburi da ke hade da tsufa. Hakanan yana da wadata a cikin polyphenols, antioxidants masu ƙarfi waɗanda ke yaƙi da radicals kyauta waɗanda ke haifar da lalacewar salula.
- Qwai - Cushe da furotin , qwai suna kiyaye tsokoki da ƙarfi na tsawon lokaci . Bugu da ƙari, suna da wadata a cikin biotin , wani fili na bitamin B mai mahimmanci don lafiya gashi , fata , kusoshi , gani , metabolism rate da ƙari !
- Citrus 'ya'yan itatuwa - Cike da bitamin C , 'ya'yan itatuwa citrus kamar lemu ko lemun tsami na iya taimakawa wajen kula da samar da collagen don fata mai laushi! Bugu da ƙari, suna da wadata a cikin flavonoids suma - antioxidants masu ƙarfi waɗanda ke yaƙi da lalata radicals kyauta.
- Wake - Cike da furotin , ma'adanai kamar baƙin ƙarfe & zinc , da yawancin fiber - wake shine babban tushen abinci mai gina jiki! Hakanan suna da ƙarancin GI don haka ba za su haɓaka matakan sukari na jini kamar sauran carbohydrates ba!
- Broccoli - Cushe tare da sulforaphane - wani fili na antioxidant da aka sani don rage kumburi & damuwa na oxidative - broccoli babban ƙari ne ga kowane abinci! Bugu da ƙari, yana ɗauke da lutein & zeaxanthin - sinadarai guda biyu masu mahimmanci don lafiyar ido & kiyaye gani!
- Tsaba - Ya ƙunshi omega 3 fatty acids & sauran muhimman ma'adanai & bitamin kamar magnesium da zinc - tsaba sune tushen abinci mai gina jiki! Flaxseeds na iya taimakawa musamman rage kumburi hade da tsufa yayin samar da fiber kuma!
- Dankali mai dadi - Cike da beta carotene - wani fili na antioxidant da ake tunanin rage wrinkles & alamun tsufa akan fata - ana iya cinye dankali mai dadi a dafa shi ko a niƙa shi cikin jita-jita masu daɗi!
- Namomin kaza - Ya ƙunshi selenium - tunanin antioxidant don haɓaka rigakafi - namomin kaza na iya ƙara ton na dandano & abinci mai gina jiki a cikin kowane abinci ba tare da ƙara yawan adadin kuzari ko dai ba!
- Yogurt - Ya ƙunshi probiotics da aka sani don daidaita ƙwayoyin hanji & haɓaka ƙimar narkewa - yogurt babban tushen furotin da calcium don ƙaƙƙarfan ƙasusuwa kuma!
Ina fatan wannan jeri zai taimaka muku koyo game da wasu abinci na rigakafin tsufa! Jin kyauta don tuntuɓar idan kuna da wasu tambayoyi game da abinci mai gina jiki ko rage cin abinci!
