Madeline Adams
Abincin da ke cikin flavonoids yana kare kariya daga cutar kansa da cututtukan zuciya kuma suna iya magance mummunan tasiri kamar shan taba da barasa. Mun gabatar da abinci mafi arziki a cikin flavonoids.
Abincin da ke da flavonoids yana kare kariya daga ciwon daji da cututtukan zuciya
Cin abinci mai yawa da ke da sinadarin flavonoids ya fi samun kariya daga kamuwa da ciwon daji da cututtukan zuciya, a cewar wani bincike daga Jami’ar Edith Cowan (Australia) da ke bitar bayanai daga ‘yan Denmark sama da 53,000 da aka buga a mujallar Nature Communications.
An gano cewa mutanen da a kai a kai suna samun matsakaici zuwa matsakaicin adadin abinci mai arzikin flavonoid a cikin abincinsu ba su da yuwuwar mutuwa saboda ciwon daji ko cututtukan zuciya.
Menene flavonoids?
Flavonoids su ne sinadaran shuka na biyu waɗanda za a iya samun su a cikin 'ya'yan itace, ganyaye, da kayan marmari musamman, amma kuma a cikin wasu abubuwan sha (shayi, jan giya, koko, 'ya'yan itace da aka matse, da ruwan 'ya'yan itace).
Flavonoids na cikin ƙungiyoyi shida: flavonols, flavanols, flavanones, flavones, anthocyanins, da isoflavones, waɗanda suma zasu iya ƙunshi ƙungiyoyin ƙasa. Dukkansu suna da bambance-bambancen tsari don haka suna da tasiri daban-daban akan kwayoyin halitta don haka haɗuwa daban-daban na flavonoids yayi alƙawarin mafi girman tasirin.
Yawancin flavonoids da kuke ci, mafi girman tasirin kariya daga cututtuka
Jagorar masanin kimiyya a cikin binciken - Dokta Nicola Bondonno - ya bayyana cewa yawancin abincin da ke cikin flavonoid da mahalarta suka ci, yana rage haɗarin mutuwa. Abin sha'awa shine, tasirin kariya daga cutar kansa da cututtukan zuciya ya fi girma a cikin mutanen da ke da haɗarin kamuwa da cututtuka na yau da kullun, kamar masu shan sigari ko masu shan giya (sha 2 a kowace rana).
Gabaɗaya, waɗannan rukunin mutane biyu (masu shan taba/masu sha) sun fi damuwa game da cin abinci mai kyau, amma idan sun yi hakan, ba za su iya kawar da haɗarin rashin lafiya gaba ɗaya daga munanan ayyukansu ba, amma suna iya rage su sosai.
Tabbas, a cewar Bondonno, yana da ma'ana a daina shan taba da sha. Tun da yake wannan na iya zama ƙalubale ga mutane da yawa, aƙalla mutum zai iya ba su shawarar su ci karin flavonoids.
Flavonoids nawa ya kamata ku ci kowace rana?
A cikin wannan binciken, mutanen da suka cinye kusan 500 MG na flavonoids a kowace rana suna da mafi ƙarancin haɗarin mutuwa daga ciwon daji ko matsalolin zuciya. Yana da mahimmanci, in ji mai binciken, don cinye flavonoids daban-daban daga abinci daban-daban.
Alal misali, tare da kofi ɗaya na shayi, apple ɗaya, lemu ɗaya, 100 g na blueberries, da gram 100 na broccoli, za ku iya isa, idan bai wuce 500 MG na flavonoids da ake bukata ba.
Wadannan abinci sun ƙunshi mafi yawan flavonoids
Wane irin abinci za ku iya ci don tarawa akan flavonoids?
- Blueberries, black currants, blackberries, da ja kabeji sun ƙunshi mafi yawan anthocyanins. Radishes da raspberries kuma suna ba da ƙimar anthocyanin mai ban sha'awa.
- Ana samun Flavanols musamman a cikin koren shayi da baƙar fata da cikin cakulan duhu ( koko).
- Ana samun Flavonols a cikin Kale, Albasa Jajaye, Ruwan Ruwa, Arugula, da Faski.
- Flavones su ne z. B. yana kunshe a cikin thyme, faski, da seleri.
- Ana samun Flavanones musamman a cikin 'ya'yan itatuwa citrus (lemu, 'ya'yan inabi, lemun tsami, tsantsa iri na innabi, da sauransu).
- Ana samun Isoflavones a cikin kayan waken soya irin su B. Tofu da tempeh.
Wannan shine yadda flavonoids ke aiki a cikin jiki
Dalilin kariyar tasirin flavonoids bai riga ya bayyana ba. Ana tsammanin cewa flavonoids suna kare kwayoyin halitta ta hanyoyi daban-daban.
Misali, barasa da shan taba duk suna kara kumburi da kuma lalata hanyoyin jini, wanda hakan ke kara samun damar kamuwa da cutar kansar mahaifa, ciwon daji, ko matsalar bugun jini. Flavonoids, a gefe guda, suna da tasirin anti-mai kumburi da inganta ayyukan jijiyoyin jini, don haka rage haɗarin cututtuka.
