Motsa jiki na yau da kullun, kiyaye nauyin lafiya, da guje wa samfuran taba duk zaɓin salon rayuwa ne waɗanda ke taimakawa rage haɗarin cutar kansa. Hakanan cin abinci mai kyau yana da mahimmanci don rigakafin ciwon daji.
Kowace shekara, gidan yanar gizon "Labarai da Rahoton Duniya" na Amurka za su gudanar da adadi da yawa na bincike don ƙididdige ƙimar lafiyar abinci a duniya. Kwanan nan, an fitar da jerin mafi kyawun abinci a cikin 2019. A wannan shekara, don abubuwan cin abinci 41, dole ne ya zama mai aminci, mai sauƙin bi, da abinci mai gina jiki Zaɓi mafi kyawun abinci, sannan ku kalli yadda ake cin abinci shine mafi koshin lafiya!
Manyan hanyoyin cin abinci guda goma
Wuri na farko: Abincin Rum
Matsayi na biyu: DASH Diet
Matsayi na uku: Abincin sassauci
Matsayi na huɗu (ƙulla): HANKALIN ABINCI
Matsayi na huɗu (ƙulla): WW (Masu Saukar nauyi) Abinci (Masu lura da nauyi) Abinci
Matsayi na shida (ƙulla): Mayo Clinic Diet (Mayo Clinic Diet)
Matsayi na shida (ƙulla): Tsarin Abinci na Volumetrics
Wuri na takwas: Abincin TLC
Wuri na tara (ƙulla): Abincin Nordic
Wuri na tara (ƙulla): Ornish Diet
Rum na abinci
Abincin na Bahar Rum ya kasance na farko a cikin jerin kayan abinci mafi kyawu na USNEWS. Baya ga cin nasarar babban taken “mafi kyawun abinci”, abincin theasar Bahar Rum kuma an ƙididdige shi azaman “mafi dacewa da masu ciwon sukari”, “mafi fa’ida ga lafiyar zuciya”, “mafi lafiya”, ”Mafi sauƙin abinci da za a bi.
Abincin Bahar Rum yana nufin nau'ikan abincin Girka, Faransa da sauran ƙasashe a gabar tekun Bahar Rum waɗanda galibi suka dogara da kayan lambu, 'ya'yan itace, kifi, hatsi gaba ɗaya, wake da man zaitun.
Abincin Bahar Rum kamar dala ne. Kasan hasumiya akwai yawan motsa jiki, sai kayan lambu, 'ya'yan itatuwa, hatsi gaba ɗaya, wake, goro, man zaitun, sannan a sama kifi, abincin teku, kaji, ƙwai, kayan kiwo, abubuwan da ake buƙata na sama Abubuwan da ake buƙata suna kan kayan zaki da kuma kayan zaki. jan nama (Tsarin Hoto: Wikimedia Commons)
Idan kana so ka san ƙarin bayani game da sabon maganin cutar kanjamau ko neman shawara na ƙwararru kuma ka shiga ƙungiyar sadarwar likita-haƙuri, za ka iya ƙara WeChat, ƙwararren mai ba da shawara kan kiwon lafiya kan cutar kansa, don ƙaddamar da rikodin likita don samun ganewar asali ko magani , ko kira Sashin Kiwon Lafiya 400-666-7998.
Halaye na abincin Bahar Rum
1. Inganta kayan abinci na yau da kullun
Abincin na Bahar Rum yana nanata kula da yawan cin abinci mai mahimmanci, kuma babban abincin da ake ci shine yawancin hatsi, irin su hatsi, sha'ir, shinkafa mai ɗanɗano, shinkafar baƙi, masara da sauransu.
Na biyu, wadataccen kayan lambu da 'ya'yan itatuwa
Nuna kayan lambu da yawa na sabbin kayan lambu kowace rana, kuma hanyar girki mai sauki ce, galibi ana cin ɗanyenta, ko kuma an ɗanɗana shi da ruwa, sannan kuma cikin sanyi.
3. Kifi da wadataccen kifi da kuma abincin teku
Saboda yankunan bakin teku na Bahar Rum, ana cin kifin teku mai zurfin gaske. Kifi da abincin kifin na irin na kifi suna iya samar da furotin mai inganci mai yawa ga jikin mutum. Kifin mai zurfin-ruwa yana dauke da sinadarai masu yawa na omega-3, wadanda ke taimakawa wajen danne atherosclerosis. Ana ba da shawarar haɓaka ɗabi'ar cin kifin mai zurfin teku sau 2 zuwa 3 a mako, kamar sardines, mackerel, herring, salmon, da sauransu.
4. redarancin jan nama da ƙananan abincin da ake sarrafa shi
Idan aka kwatanta da abincin teku, jan nama yana da babban abun ciki mai kitse kuma galibi cikakken kitse ne. Yawan cin jan nama yana da illa ga rigakafin cututtukan zuciya da jijiyoyin jini, kiba da sauran cututtuka. Har ila yau, da wuya a ci abinci da aka sarrafa, irin su tsiran alade, naman alade, naman alade da sauransu.
5. Adadin kayan madara da kwai
Amfani da kayan kiwo yau da kullun a cikin sifa shima fasali ne na abincin Bahar Rum, kuma yana da wadataccen iri-iri, kamar su madara, yogurt, cuku da sauransu. Baya ga wadataccen furotin da bitamin masu inganci, madara na da babban sinadarin calcium.
6. Goro da seedsa .an ci
Irin waɗannan abinci sun ƙunshi babban adadin fiber, magnesium da polyunsaturated fatty acids, kuma waɗannan sinadarai suna da mahimmanci don rage haɗarin cututtukan zuciya da jijiyoyin jini yadda ya kamata da matakan cholesterol na jiki.
7. Man mai inganci mai inganci
Babban fasalin abincin Bahar Rum shine amfani da man zaitun (ko wasu man kayan lambu) a dafa abinci maimakon dabbobin gargajiya da kuma man da aka gauraya.
Takwas, amfani da kayan yaji
Mutane a yankin Bahar Rum suna da kyau wajen amfani da kayan ƙanshi don inganta launi da ƙanshin abinci, tare da rage adadin mai da gishiri da ake amfani da shi wajen girki, yana mai da jita-jita haske da lafiya. Kamar su faski, Rosemary, thyme, da sauransu.
Ana iya ganin cewa ƙa'idodin da abincin Bahar Rum ke buƙata su bi kuma abin da mutanen da suka hana da yaƙi da ciwon daji ke bukatar yi. Don haka menene mafi kyawun ka'idodin abinci don marasa lafiya?
Shawarwarin rage cin abinci
Bayyana
Ba da shawarar ba
1. Cin ganye koren ganye kowace rana. Zai iya zama dafa abinci, salatin, miya, 'ya'yan itace da ruwan' ya'yan itace
2. Ku ci abincin goro kowace rana. Kuna iya zuwa babban kanti don siyan gayayyun goro, waɗanda aka shirya cikin ƙananan jaka don ciye-ciye tsakanin abinci
3. Ci sau uku na cikakkun hatsi a kullum. Hanya mafi sauki ita ce maye gurbin abinci guda uku na alawar, shinkafa, da miyar taushi da hatsi. Tsoffin mutane masu rauni a tsarin narkewar abinci na iya samun rabin dukan hatsi da rabi na hatsi mai kyau
4. Add tofu da wake a cikin abincin
5. Ku ci strawberries ko blueberries sau biyu a mako
6. Ku ci kaji ko agwagwa sau biyu a mako
7. Cin kifi sau daya a sati. Idan bakayi kama da warin kifi ba, zaka iya cin mai mai
1. Iyakance cin jan nama, da nama, da kayan zaki, da soyayyen abinci
2. Idan baka sha, baka bukatar shan jan giya kowace rana
1. Sirrin cutar kansa a cikin abincin dare
Babu abinci guda ɗaya don hana kansar, amma madaidaicin abincin abinci na iya zama daban. Lokacin cin abinci, jikin mutum gabaɗaya yana buƙatar daidaita aƙalla kashi biyu bisa uku na abincin tsirrai kuma bai wuce kashi ɗaya bisa uku na furotin na dabbobi ba.
2. "Launi" maganin cutar kansa
Fruits and vegetables are rich in anti-cancer nutrients-the more colors, the more nutrients they contain. These foods can also reduce your risk of cancer in a second way-helping you reach a healthy weight. Being overweight increases the risk of various cancers, including colon cancer, cututtukan hanji and kidney cancer. Eating more kinds of vegetables, especially dark green, red and orange vegetables, helps prevent disease.
3. Sirrin maganin sankara a cikin karin kumallo-folic acid
Naturally occurring folic acid is an important B vitamin that can help fight colon, rectal and ciwon nono. Breakfast foods are rich in folic acid, such as breakfast porridge and whole wheat foods, orange juice, melons and strawberries are also good sources of folic acid.
4. Yawan abinci mai wadatar sinadarin folic acid
Sauran kyawawan hanyoyin folic acid sune asparagus da kwai. Hakanan za'a iya samo shi a cikin wake, 'ya'yan sunflower da ganye mai ɗanyen ganye kamar alayyafo ko romo. Hanya mafi kyau ta samun folic acid ba shine shan magani ba, amma cin enougha fruitsan itace, kayan marmari da wadatattun kayan hatsi.
5. Haɗarin cutar kansa a cikin ɗari
Occasionally a sandwich or hot dog at a baseball stadium will not hurt you. But eating less processed meats like salami, ham and hot dogs will help reduce the risk of colorectal and ciwon ciki. Also, bacon or cured meat contains ch
emicals wanda zai iya haifar da ciwon daji.
6. Tumatir mai maganin cutar kansa
Whether it is lycopene or other unknown substances that make tomatoes red, some studies have found that eating tomatoes can reduce several types of cancer, including prostate ciwon daji. Studies have also shown that tomato juice or tomato paste can stimulate the body’s anti-cancer potential.
7. Shayi mai maganin cutar kansa
Although the evidence is still uneven, tea, especially green tea, may be a powerful anti-cancer fighter. Laboratory studies have confirmed that green tea can slow down or prevent the development of cancer cells in the colon, liver, breast and prostate. It has a similar effect in lung tissue and skin. Further research has found that tea can also reduce the risk of mafitsara ciwon daji, stomach cancer and pancreatic cancer.
8. Inabi da ciwon daji
Inabi da ruwan inabi, musamman fuchsia inabi dauke da resveratrol. Resveratrol yana da ƙarfin antioxidant da tasirin-kumburi. Binciken dakin gwaje-gwaje ya tabbatar da cewa zai iya hana wasu lalacewar da ka iya haifar da cutar kansa ta kwayar halitta. Amma babu wadatar shaidu cewa cin inabi ko shan ruwan inabi ko ruwan inabi (ko shan kari) na iya hana ko magance cutar daji.
9. Ƙuntata shan giya don rage haɗarin ciwon daji
Mouth cancer, throat cancer, throat cancer, esophageal cancer, ciwon daji and breast cancer are all related to drinking. Alcohol may also increase the risk of maganin ciwon daji. The American Cancer Society recommends that men drink no more than two glasses a day and women do not drink more than one. Women who are at high risk of breast cancer need to ask the doctor how much alcohol they can reach each day even if they want to drink alcohol, based on personal health.
10. Ruwa da sauran ruwa na da tasirin kariya
Ba wai kawai ruwa zai iya magance ƙishirwar ku ba, zai iya kuma rage haɗarin cutar kansa ta mafitsara ta hanyar narkar da narkar da cutar kansar da ke cikin mafitsara. Bugu da kari, shan karin ruwa zai sa ka yawaita yin fitsari, yana rage lokacin da wadancan carcinogens ke mu'amala da mucosa na mafitsara.
11. wake mai karfi
Ganyen wake yana da amfani ga jiki, wanda ba abin mamaki bane, domin suma suna iya taimakawa jiki wajen yakar cutar kansa. Sun ƙunshi abubuwa masu amfani da yawa waɗanda ke kare ƙwayoyin jiki daga lalacewar da ke haifar da cutar kansa. Nazarin dakunan gwaje-gwaje sun gano cewa suna jinkirta ci gaban ciwace-ciwace kuma suna hana su sakin abubuwan da ke lalata ƙwayoyin da ke kusa.
12. Kabeji iyali vs cancer
Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, cabbage and kale. Members of these cabbage families can make very good stir-fried dishes, and they can also make good salads. But most importantly, the components in these vegetables may help your body defend against cancers such as hanji cancer, breast cancer, lung cancer and cervical cancer.
13. Duhu koren kayan lambu
Duhu koren kayan lambu kamar mustard, latas, kale, chicory, da alayyafo suna cike da fiber, folic acid, da carotenoids. Wadannan abubuwan gina jiki na iya taimakawa kariya daga cutar kansa ta baki, makogwaro, pancreas, huhu, fata, da ciki.
14. Kariya ga kayan yaji masu kamshi
Curcumin shine babban ɓangaren kayan yaji na Indiya kuma yana da tasirin cutar kansar. Binciken dakin gwaje-gwaje ya nuna cewa zai iya hana canji, yaduwa da mamayewar ƙwayoyin cuta da kuma hana cututtukan kansa daban-daban.
15. Hanyoyin girki
Hanyoyin dafa abinci daban-daban na nama kuma suna haifar da haɗarin cutar kanjamau daban-daban. Soyawa a yanayin zafi mai zafi, gasa kayayyakin nama na iya haifar da samuwar wasu sinadarai masu cutarwa, wanda na iya ƙara haɗarin cutar kansa. Sauran hanyoyin dafa abinci, kamar su stewing, tafasa ko tururi, da alama ba safai suke samar da waɗannan sunadarai ba. Amma kuma a tuna a kara kayan lambu masu kyau yayin dafa nama.
16. Matsi kofi na abin shan plum
Dukansu strawberries da raspberries suna ɗauke da kwayar halitta wacce ake kira ellagic acid, wanda shine babban antioxidant wanda zai iya yaƙar kansa a lokaci guda ta hanyoyi da yawa, kamar hana wasu abubuwa sanadiyar wasu cututtukan daji ko kuma rage ƙwayoyin cutar kansa.
17. Blueberries da lafiya
Abubuwan antioxidants masu ƙarfi a cikin blueberries na iya samun fa'ida mai fa'ida ga lafiyar mu. Antioxidants na iya kawar da radicals kyauta kafin su haifar da lalacewa ga sel, don haka kawar da ciwon daji a tushen. Kuna iya ƙoƙarin haɗa blueberries tare da oatmeal na aji na farko, hatsin da ba a dafa ba, yogurt, har ma da salads don ƙara yawan ci na berries masu lafiya.
18. "Suga ne yake haifar da sharri"
Sugar bazai haifar da cutar kansa kai tsaye ba, amma yana iya hana wasu abinci masu gina jiki waɗanda ke taimakawa yaƙi da cutar kansa. Kuma yana iya kara adadin kuzari, wanda ke haifar da kiba da kiba, wanda kuma shine sanadiyar kamuwa da cutar kansa. 'Ya'yan itãcen marmari suna da wadataccen bitamin, amma kuma suna ƙunshe da sukari da yawa, za mu iya zaɓar shayar da sukari daga' ya'yan itatuwa.
19. Kar a dogara da kari
Vitamin na iya taimakawa rigakafin cutar kansa, amma don tushen abinci kawai. Canungiyar Ciwon Sankara ta Amurka da Cibiyar Cancer ta Amurka sun jaddada cewa samun abubuwan gina jiki na maganin cutar kansa daga abinci kamar su kwayoyi, 'ya'yan itatuwa da kayan lambu masu ɗanye ya wuce abubuwan da suke ci. Lafiyayyen abinci ya fi dukkan abubuwan gina jiki.
