Cunno-barar iyo Kaluunka Meerkulka Hoosada leh Cuntooyinkaan
Marka wadnahaagu uu ku dhaawacmo - cabid sigaar, cudur wadne, cadaadis dhiig oo sarreeya - jidhkaaga ayaa laga yaabaa in uu soo bandhigo jawaabo barar ah. Taasina waxay u horseedi kartaa hirgelinta huurada ku jirta halbowlayaashaaga, wax ku biirinta ama ka sii daraysa cudurada wadnaha. Nasiib wanaag, waxaad la dagaalami kartaa barar leh cunto caafimaad leh, oo kaa caawineysa inaad hoos u dhigto kolestaroolkaaga, adoo ku sii daynaya cuntooyinka hoose.
Digir
Digirta maaha oo kaliya inay ka hortagaan, laakiin sidoo kale waa il heer sare ah oo ah borotiin, fiber, iyo fitamiin B. Digirta waa bedelka hilibka ee tacos, miro, maraqa iyo suxuunta cuntada Talyaaniga.
"Waxaan ku dhiiri geliyaa macaamiisha in ay ku jiraan digirta iyo digirta cuntada, gaar ahaan digirta madow, oo leh faa'iidooyin caafimaad oo badan," ayuu yiri Malinda D. Cecil, Agaasimaha MS, RD, Macallin iyo Agaasimaha Barnaamijyada Cuntada ee Jaamacadda Maryland Eastern Shore. Beerta ayaa taajir u ah faytada iyo phytonutrients-waxay dhab ahaantii kaa buuxiyaan, waa ili ah borotiinka dufanku ku yar yahay oo ay yihiin kuwo bilaash ah oo nafaqo leh - digirta ayaa ah cuntooyinka dhabta ah, "ayuu ku daray Cecil.
Dheriga Guud
Miiraha oo dhan , sida ari, buluugga, miro, quinoa iyo galley, waxa ku jira qaybaha oo idil iyo nafaqooyinka abuurkooda asalka ah (sida laga soo xigtey miro la kariyey, oo leh sanku iyo jeermiska).
"Miiraha oo dhan ayaa gacan ka geysan kara jirkaaga qaab difaaca xooggan oo ka dhan ah waxyeelaynta xakamaynta xagjirnimada oo lacag la'aan ah," sida laga soo xigtay Jessica Butcher, RD, oo ah cunto yaqaanka Grand Haven, Michigan.
"Sida Tilmaamaha Qaybta Cunnada 2015 ee Maraykanku kugula talinayaan, waxaad ku heli kartaa qalabkan nafaqada ah adigoo buuxinaya nus ka mid ah saxankaada wax soo saarka, afar meelood oo leh miraha oo dhan, iyo rubuca ugu dambeeya ee leh borotiinka caanaha."
Fatty Fish
Bukaanno badan oo qaba baruurta sare waxay ogaadaan in kalluunka uu "kuugu fiicnaanayo", laakiin la yaabee sababta.
Cunnada omega-3 ee eicosapentaenoic acid (EPA) iyo docosahexaenoic acid (DHA) waxay u mahadcelinayaan badi lacagta kaluunka ee kaluunka. Asaasida dufanku waxay yareeyaan barar.
"Waxaan kugula talinayaa EPA iyo DHA inay ka helaan Omega-3 ilo dufan ah sida kalluunka biyaha qabow, salmon, mackerel ama sardines," ayuu yiri Beth Ellen DiLuglio, oo ah MS, RD, oo ah baraha nafaqada ku salaysan Florida.
Ukunta
Ukuntu ma noqon karto cuntada ugu horeysa ee aad u maleyneyso caafimaadka wadnaha, laakiin dhab ahaantii waxaa jira sabab loo cuno, gaar ahaan kuwa ku faanaa omega-3 dufan. Sida laga soo xigtay DiLuglio, ukumaha oo dhan oo ka yimid digaagga ayaa quudinaya omega-3-ku-quudin doona omega-3s wadada. "Suufku sidoo kale wuxuu ku siinayaa fitamiin D, E, iyo B12." Weli, waxaa ugu wanaagsan in la yareeyo ukumaha hal maalin, maaddaama ay sidoo kale bixiyaan dufan buuxa, nafaqo oo kordhin karta khatarta cudurka wadnaha.
Kalluunka
Kalluunku waa ilig badan oo la iska indho-tiray nafaqooyinka anti-bararka. Ku daridda dhir udunku waa hab degdeg ah oo aan loo karinin si loo hagaajiyo faa'idada nafaqada ee cuntada.
"Sumoobiga iyo galmada waa laba nooc oo kaarar barar ah oo loo isticmaali karo suuqyo badan, salad salad iyo suugo," ayuu yiri DiLuglio.
Cuntooyinka sare ee Flavonoids (sida anthocyanins and quercetin)
Flavonoids waa noocyada dabiiciga ah ee laga helo tufaaxa, miraha citruska, basasha, soodhaha iyo waxyaabaha soya (ie, tofu, caano soy, edamame), kafeega iyo shaaha.
Cuntooyinkaasi ma aha oo kaliya in ay joojiyaan caabuqa laakiin waxa laga yaabaa in koritaanka buro. Waxay ka caawin karaan difaaca jirka waxayna kobciyaan wax soo saarka jirka ee enzymes jirka sida ku cad DiLuglio.
Cuntooyinka Sare ee Polyphenols
Polyphenols waa xayiraadyada (sida ellagic acid iyo resveratrol) laga helo furuutka citrus, tufaax, miraha oo dhan, shaaha cagaaran, canab, khamri, berry, iyo lawska. Maaha inay ka hortagaan caabuqa, laakiin waxay ka hortagayaan kansarka waxayna ka shaqeeyaan antioxidants.
Ilaha:
Wareysiga Shakhsiga ah Melinda Cecil 4/30/11
Wareysiga Shakhsiga ah Jessica Butcher 4/30/11
Wareysiga Shakhsiga ah Beth Ellen DiLuglio 4/30/11