Mene ne index of da sinadirai masu darajar abinci?

Zabar abinci da suke da arziki a cikin gina jiki - mai taimako ga kiwon lafiya. Wannan ya shafi ba kawai ma'adanai da kuma bitamin amma kuma antioxidants da sauran phytochemicals. Products cewa kunsa wadannan abubuwan da suke muhimmai a gare longevity da kuma kiwon lafiya.

Abinci mai gina jiki masana sun yarda cewa da shuka kayayyakin da launi daban-daban dauke da wani babban jerin tsaro fasali. Amfani da su a kullum, yana yiwuwa su hana abin da ya faru na kowa shekaru da alaka pathologies.

Modern rage cin abinci tare da low sinadirai masu darajar, ta zama hanyar da wuce haddi nauyi riba a cikin mutane. Kasawa da na gina jiki stimulates da ci gaban da yawa cututtuka. Rama domin rashi, za mu iya samun amsar yadda za a kula da lafiya jiki nauyi, ninka da kiwon lafiya da kuma cimma longevity.

Amma yadda ka san wanda abinci ne mai arziki a cikin muhimman abubuwan gina jiki? Kula da sakamakon bincike a cikin abinci mai gina jiki.

American gwani Dr. Dzhoelom Furmanom aka ci gaba da hada index sinadirai masu darajar - Andi. Yana quantifies da matakin na gina jiki a cikin samfurin: da micro kuma macronutrients, bitamin, phytochemicals, antioxidants.

A takaice jerin gina jiki daga gina jiki darajar da index tebur - Andi:

• Magnesium da alli.
• Lycopene.
• Selenium kuma tutiya.
• Carotenoids (lutein, beta-carotene).
• Vitamin E.
• Vitamin C.
• A insoluble da kuma narkewa abin da ake ci fiber.
• B bitamin
• Iron.

A rage cin abinci, wanda ya inganta Dr. Joel Fuhrman, a son:

• kayan lambu da kayayyakin.
• untreated abinci a samar da abinci;
• unsaturated kayan lambu fats.
• kayayyakin arziki a cikin gina jiki.

Lissafi da darajar hatsi ko wake ba wuya, mafi wuya ba haka al'amarin da kima na da sinadirai masu darajar sarrafa da kuma kunsasshen abinci. Irin wannan abincin da za su yi wani low kudi na Andi.

Mun gabatar da jerin kayayyakin rarraba ta yawan maki daga 1 zuwa 1000.

Yana da daraja biya da hankali ga: idan rage cin abinci dogara ne kawai rarrabẽwa Andi, wani m kiwon lafiya effects saboda da rashin lissafin mai abun ciki a cikin abinci. Irin wannan abinci da zai zama da taimako, idan wani mutum yana son ya yi rashin nauyi, kuma kalori iyaka.

Da sinadirai masu darajar da uku kungiyoyin na kayayyakin:

1.Produkty da ciwon da mafi abun ciki na gina jiki hawa:

• lentil
• lemu
• dutsen kankara letas
• bilberry
• tumatur
• rumman
• strawberries
• bishiyar asparagus
• karas
• artichoke
• kore barkono
• farin kabeji
• cos
• cabbages
• arugula
• Bryusselsnaya kabeji
• alayyafo
• Bok Choy
• Kale.

Products da ciwon wani talakawan adadin na gina jiki, hawa:

• avocado
• tofu
• shrimps
• almonds
• kifi
• masara
• soya wake
• pistachios
• kokwamba
• mangoro
• oatmeal
• abarba
• iri flax
• ceri
• kore Peas
• peach
• apple
• sunflower tsaba
• dadi dankali
• wake
• Kankana.

Products da cewa suna da wani low adadin gina jiki hawa:

• Cola
• soyayyen dankali
• man zaitun
• vanilla ice cream
• kwakwalwan kwamfuta, dankalin turawa,
• low-mai yogurt
• Swiss cuku
• apple ruwan 'ya'yan itace
• fari burodi
• minced nama
• dukan madara
• Feta cuku
• dukan alkama
• gyada mai
• qwai
• kaza
• banana
• fari dankali
• inabi
• walnuts.

Shirya ka rage cin abinci, kawai dogaro da sinadirai masu darajar da index ba da shawarar. Amma mafi yawan mu canja kayayyakin, arziki a gina jiki a rage cin abinci zai lalle amfana.

Har ila yau, taimaka wa magance rashin gina jiki, ilimin aiki Additives, kamar yadda a halin yanzu ta amfani da abinci gaba daya rufe jiki ta bukatar gina jiki shi ne kusan ba zai yiwu ba. Wannan ake dangantawa da muhalli matsaloli, da kuma samarwa, kuma a take hakkin da tsarin da kuma cin halaye.