Cunnooyinka ugu sareeya 12 Cunnooyinka birta hodanka ku ah ee loogu talagalay Khudradleyda

Magacyada Ugu Fiican Ee Carruurta

Dabaqa:

Taariikhda Dhalashada:

Dirid

Ii Soo Dir Emayl Muuji Goobta

Kaliya In

• 5 saac kahor Chaitra Navratri 2021: Taariikhda, Muhurta, Caadooyinka iyo Muhiimadda ay leedahay Ciidankan
• 
• 6 saac kahor Hina Khan Waxay Ku Iftiimineysaa Copper Green Eye Shadow Iyo Bushima Qaawan Oo Qurux Badan Fiiri Muuqaalka Tilaabooyin Yar Oo Fudud!
• 8 saac kahor Ugaadi iyo Baisakhi 2021: Ku Soo Kordhi Muuqaalkaaga Dabaal-degga Dabaal-Dhaqameedyo Caan ah
• 11 saac kahor Horoscope Daily: 13 Abriil 2021

Ha moogaan

• Wararka Tababarayaal Mareykan ah ayaa hogaamiya koorsooyin Ingiriis ah oo loogu talagalay barayaasha Hindida
• Filimaan Ugaadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan Iyo Xidigo Kale Oo Koonfurta Ah Ayaa Hambalyo U Diray Taageerayaashooda.
• Ciyaaraha IPL 2021: Waxaan ka shaqeeyay dharbaaxadayda kadib markii la ilduufay xaraashka 2018, ayuu yidhi Harshal Patel
• Maaliyadda Sicirka Dahabka ah Maaha Mid Aad Uga Walwalsan NBFCs, Bangiyadu Waxay U Baahan Yihiin Inay Feejignaadaan
• Teknolojiyada Deymaha AGR Iyo Xaraashka Spectrum Ugu Dambeeya Ayaa Saameyn Ku Yeelan Doonta Waaxda Isgaarsiinta
• Gawaarida Mahindra Thar Bookings ayaa Ka Gudbey 50,000 Milestone Muddo Lix Bilood Kaliya
• Waxbarasho CSBC Bihar Natiijada kama dambaysta ah ee Booliska ee 2021 ayaa lagu dhawaaqay
• Safar 10 Meelaha Ugu Fiican Ee Lagu Booqdo Maharashtra Bisha Abriil

Cunto isku dheelitiran oo ka kooban qadar isku mid ah fiitamiino, borotiinno, macdanno iyo nafaqooyin ayaa lagama maarmaan u ah ilaalinta jir caafimaad qaba.

Birta, tusaale ahaan, waa mid ka mid ah nafaqeeyayaalka yar yar ee noocan oo kale ah oo muhiim u ah soo saarista haemoglobin, oo qaada oksijiinta dhiigga. Inta badan cuntooyinka aan khudradda lahayn waxay ku jiraan qadar fiican oo bir ah. Si kastaba ha noqotee, tani macnaheedu maaha in cuntooyinka khudradda leh aysan ku jirin birta. Maqaalkani wuxuu ka hadli doonaa cuntooyinka khudradda leh ee hodanka ku ah birta.

Maxaa Birta Ugu Baahan Yahay Jirka?

Birtu waa macdan lama huraan ah oo jidhku u baahan yahay si oksijiinta loogu qaado jirka oo dhan. Birta aan ku filnayn jirka ayaa keenta dhiig yaraan taas oo lagu garto daal, daciifnimo iyo nidaamka difaaca jirka oo aan awoodin inuu la dagaalamo cudurada. Birtu sidoo kale waxay lagama maarmaan u tahay ilaalinta maqaarka caafimaadka leh, timaha iyo ciddiyaha.

Waxaa jira laba nooc oo bir ah - bir bir ah (hilib, ukun iyo cunno cunno) iyo macdanta aan-heme lahayn (cuntooyinka dhirta ku saleysan) ^[1] .

Marka, haddii aad tahay qof khudradeed ah, ku dar cuntooyinkaan khudradda leh ee hodanka ku ah birta cuntadaada.

Cunnooyinka Birta leh ee Birta u leh Khudradleyda

1. Lentils

Lentils waa digiraha laga buuxiyo birta sidoo kale waxay ku jiraan qadar wanaagsan oo borotiin ah, folate, manganese, carbohydrates isku dhafan, fiitamiin B, potassium iyo fiber. Tani waxay ka dhigaysaa lentil mid ka mid ah cunnooyinka ugu qanisan birta ee dadka cuna khudradda. The Faa'iidooyinka caafimaad ee cunista misirku ma waxay yareeyaan halista wadne xanuunka, kansarka, buurnida iyo kaadi macaanka ^[laba] .

• Birta ku jirta 100 g misir - 3.3 mg

2. Baradhadu

Baradhadu waa cunno muhiim ah oo laga cuno dalal badan. Waxaa loo yaqaanaa waxqabadkeeda maxaa yeelay waxaa loo karin karaa dhowr siyaabood sida baradhada shiidan, maraqa baradhada, baradhada la dubay, iwm.

Khudaartaani istaarjku waa isha wanaagsan ee birta, fiber-ka cuntada, kaalshiyamka, kaalshiyamka, fitamiin C, magnesium iyo fitamiin B6 ^[3] . Si kastaba ha noqotee, dadka isku dayaya inay miisaan lumiyaan waa inay ku cunaan baradhada qaddar xadidan.

• Birta 100 g baradhada - 0.8 mg

3. Abuurka

Abuurka sida abuurka bocorka, iniinyaha sisinta, abuurka hemp iyo flaxseeds ayaa hodan ku ah birta waxayna ka kooban tahay xaddi wanaagsan oo ah fiber, magnesium, zinc, calcium, selenium, antioxidants, protein plant and other plant xeryahooda. ^[4] . Abuurkan sidoo kale waa isha ugu wanaagsan ee omega 3 asiidh dufan leh iyo omega 6 dufanka asiidh oo muhiim u ah caafimaadka wadnaha iyo maskaxda ^[5] .

• Birta 100 g miraha bocorka - 3.3 mg
• Birta ku jirta 100 g sisinta - 14.6 mg
• Birta 100 g abuurka hemp - 13.33 mg
• Birta ku jirta 100 g flaxseeds - 5.7 mg

4. Looska

Nuts iyo subagga lowsku waa ilo kale oo dhirta hodanka ku ah birta oo ay ku jiraan xaddi wanaagsan oo borotiin ah, dufan wanaagsan, faybar, fiitamiinno iyo macdano, antioxidants iyo xeryahooda dhirta waxtar leh. Lowska sida lowska kaashka ah, yicibta, lowska geedka loo yaqaan 'pine nuts', 'pistachios' iyo lowska 'macadamia nuts' waxaa ku jira qadar aad u badan oo bir ah oo ka caawin doona kordhinta tirada hemoglobin ^[6] . Lowskan ayaa ah ilo aad u wanaagsan oo laga helo omega 3 iyo omega 6 asiidh dufan ah oo ka hortaga bilawga cudurka wadnaha isla markaana hoos u dhiga cadaadiska dhiigga.

• Birta ku jirta 100 g nuts cashew - 6.7 mg
• Birta ku jirta 100 g yicib - 3.7 mg
• Birta ku jirta 100 g nuts geed geedo - 5.5 mg
• Birta 100 g pistachios - 3.9 mg
• Birta ku jirta 100 g nuts macadamia - 3.7 mg

5. Khudaarta cagaaran

Khudaarta sida cagaarka caleenta, broccoli, Brussels sprouts, kaabajka, beetroot, iwm, waxay leeyihiin waxyaabo bir ah oo aan heme sare lahayn. Waxay sidoo kale hodan ku yihiin fitamiin C kaas oo kordhiya nuugista birta ee jirka ^[7] , ^[8] . Intaas waxaa sii dheer, cunista khudaartaani waxay jirkaaga kaheleysa fiber, antioxidants, fitamiino iyo macdano.

• Birta ku jirta 100 g isbinaajka - 2.7 mg
• Birta ku jirta 100 g kale - 1.5 mg
• Birta 100 g Brussels ka soo baxday - 1.4 mg
• Birta 100 g beetroot - 0.8 mg
• Birta 100 g kaabash - 0.5 mg

6. Tofu

Tofu waxaa lagu sameeyaa iyada oo caanaha laga soosaarayo dalagyada laga soosaaray. Khudrad-yaqaanka iyo kuwa khudaarta cuna waa inay cunaan tofu badan maxaa yeelay waxay ka kooban yihiin xaddi badan oo kaalshiyam ah, birta iyo borotiinka kaas oo yareeya kansarka qanjirka 'prostate', kansarka naasaha iyo halista cudurka wadnaha, sida lagu sheegay daraasad. ^[9] . Tofu waxaa laga heli karaa qaabab kala duwan sida jilicsan, jilicsan oo adag waxaadna heli kartaa iyaga oo la dubay ama la shiilay.

• Birta 100 g tofu - 5.4 mg

7. Badarka la xoojiyay

Cunnooyinka quraacda ah oo ay ku jiraan miraha, boorashka, jajabka buunshaha, muuska, qamadiga oo dhan iwm. Asal ahaan, badarka adag iyo kuwa sokorta yar leh sida oatmeal ayaa loo tixgeliyaa mid ka mid ah cunnooyinka ugu qanisan birta. Way fududahay in la kariyo waxayna ku habboon yihiin khudradda iyo khudradda. Oats wuxuu ka kooban yahay faybar milma oo loo yaqaan beta-glucan kaas oo yareeya kolestaroolka isla markaana hagaajiya caafimaadka xiidmaha ^[10] . Si kastaba ha noqotee, waxaa lagugula talinayaa inaad ku cunto miro qadar dhexdhexaad ah maaddaama maadada sare ee phytate-ka ay xakameyso nuugista birta ^{kow iyo toban} .

• Birta ku jirta 100 g oatmeal - 6 mg
• Birta ku jirta 100 g boorash - 3.7 mg

8. Digirta kilyaha

Digirta kilyaha waxay leedahay faybar sare iyo waxyaabo borotiin ah taasoo ka dhigaysa iyaga ikhtiyaar cunto caafimaad leh oo loogu talagalay dadka cuna khudradda. Maaddooyinkooda birta hodanka ah ayaa hubaal kordhin kara heerarka haemoglobin-kaaga waxayna yareyn karaan fursadaha dhiig-yaraanta. Marka taa laga reebo, digirta kelyaha waa ilo aad u fiican oo ah fiber, karbohaydraytyo adag, potassium, fosfooras, manganese, folate iyo xeryahooda kale ee waxtar leh.

• Birta 100 g digirta kelyaha - 8.2 mg

9. Amaranth

Amaranth waa hadhuudh qadiim ah oo aan lahayn gluten-kaas oo ah isha buuxda ee borotiinka iyo nafaqooyinka kale ee muhiimka ah sida manganese, magnesium, iron, fiber iyo antioxidants. Sida laga soo xigtay daraasad dib-u-eegis ah, badarka amaranth wuxuu yareeyaa heerarka sonkorta dhiigga, kolestaroolka, wuxuu hagaajiyaa shaqada difaaca jirka iyo dhiig karka waxaana ugu muhiimsan, inuu yareeyo halista dhiig-yaraan ^[12] .

• Birta ku jirta 100 g amaranth - 2.1 mg

10. Mushrooms

Noocyada qaarkood ee boqoshaada waxaa ku jira qadar sare oo bir ah. Tusaale ahaan, likaha lowsku wuxuu kakooban yahay ilaa laba laab kabadan birta likaha boqoshaada, likaha shiitake iyo likaha portobello ^[13] . Mushrooms ayaa kalooriyadiisu ku yartahay waxaana ku jira faybar, borotiin, fiitamiinno B, selenium, naxaas, macdanta potassium iyo fitamiin D. Dhamaan kuwani waxay gacan ka geystaan ​​ka qeyb qaadashada caafimaadka wadnaha, yareynta cadaadiska dhiigga, xoojinta lafaha, iwm.

• Birta 100 g boqoshaada lohod - 1.33 mg
• Birta 100 g badhanka boqoshaada - 0.80 mg
• Birta 100 g boqoshaada shiitake - 0.41 mg
• Birta 100 g boqosha boqosha g portobello - 0.31 mg

11. Quinoa

Quinoa waa mid ka mid ah miraha dhan ee ku badan birta sidoo kale wuxuu hodan ku yahay naxaasta, manganiska, magnesium, folate iyo nafaqooyin kale oo badan. Quinoa waa cunno ufiican kuwa cuna khudradda maadaama ay tahay ilo borotiin dhammaystiran, oo ay ka buuxdo faybar, karbohaydraytyo adag, fitamiino iyo macdano. Daraasadu waxay muujisay in guryaha quinoa antioxidant-ka ay hoos u dhigayaan halista dhiig karka iyo nooca 2aad ee sonkorowga ^[14] .

• Birta ku jirta 100 g quinoa - 4.57 mg

12. Yaanyada oo la qalajiyey

Yaanyada la qalajiyey waa yaanyo bislaaday oo ku qalalan qorraxda. Waxay ku badan yihiin antioxidants sida lycopene, fiitamiinno iyo macdano iyo tan ugu muhiimsan, waxay yihiin ilo fiican oo bir ah sidoo kale. Maaddada loo yaqaan 'antioxidant lycopene' waxaa lagu yaqaan inay hoos u dhigto halista kansarka iyo cudurada la xiriira da'da sida xumaanshaha maqaarka iyo cataract.

• Birta ku jirta 100 g yaanyada qorraxda la qalajiyey - 2.7 mg

Sida Loo Kordhiyo Nuugista Birta ee Cuntooyinka Ku-saleysan Dhirta

Birta Heme ee laga helo hilibka iyo ukunta ayay si fudud jidhku u nuugtaa marka loo barbar dhigo birta aan dufanka lahayn ee dhirta laga helo. Marka, khudaarta iyo khudradda ayaa u baahan inay laba-jibbaaraan macdanta birta si looga fogaado yaraanta birta.

Waa tan waxa aad sameyn kartid si aad uga caawiso nuugista birta aan heme ka fiicnayn:

• Isticmaal cuntooyinka hodanka ku ah fiitamiin C-ga oo ay weheliyaan cunnooyinka dhirta ku saleysan si ay uga caawiyaan kordhinta nuugista birta aan dufanka lahayn.

• Qoyaanka canabka iyo digiraha ayaa hagaajin doona nuugista birta sidoo kale waxay hoos u dhigi doontaa xaddiga fytates-ka ee hor istaagaya nuugista birta.

• Isticmaalka quinoa iyo digiraha qani ku ah amino acid lysine oo ay weheliyaan cuntooyinka hodanka ku ah birta waxay gacan ka geysan doontaa kordhinta nuugista birta.

• Ka fogow cabitaanka kafeega iyo shaaha cuntada maxaa yeelay waxay yareysaa nuugista birta ^{[shan iyo toban]} .

1. [1]Dhalinyarro, I., Parker, HM, Rangan, A., Prvan, T., Cook, RL, Donges, CE, Steinbeck, KS, O'Dwyer, NJ, Cheng, HL, Franklin, JL,… O'Connor, HT (2018). Xiriirka ka dhexeeya Haem iyo non-Haem Iron Intake iyo Serum Ferritin ee Haweenka Dhallinyarada Caafimaadka qaba. Nafaqooyinka, 10 (1), 81.
2. [laba]Ganesan, K., & Xu, B. (2017). Lentils Polyphenol-Rich iyo Saameynohooda Dhiirrigelinta Caafimaad. Joornaalka caalamiga ah ee cilmiga molikalka, 18 (11), 2390.
3. [3]Fairweather-Tait, S. J. (1983). Daraasado ku saabsan jiritaanka birta ee baradhada. Joornaalka Ingiriiska ee nafaqada, 50 (1), 15-23.
4. [4]Carlsen, MH, Halvorsen, BL, Holte, K., Bøhn, SK, Dragland, S., Sampson, L., Willey, C., Senoo, H., Umezono, Y., Sanada, C., Barikmo, I ., Berhe, N., Willett, WC, Phillips, KM, Jacobs, DR, lom Blomhoff, R. (2010). Wadarta guud ee ka-hortagga antioxidant-ka ee ka badan 3100 oo cunno, cabitaanno, dhir udgoon, dhir iyo geedo dheeri ah oo adduunka oo dhan laga isticmaalo. Joornaalka nafaqada, 9, 3.
5. [5]Ros, E., & Hu, F. B. (2013). Isticmaalka abuurka dhirta iyo caafimaadka wadnaha iyo xididdada: caddeynta tijaabada cudurrada faafa iyo kuwa caafimaad. Wareegga, 128 (5), 553-65.
6. [6]Macfarlane, B. J., Bezwoda, W. R., Bothwell, T. H., Baynes, R. D., Bothwell, J. E., MacPhail, A. P.,… Mayet, F. (1988). Saamaynta xaddidan ee lowska ee nuugista birta. Joornaalka Mareykanka ee Caafimaadka Nafaqada, 47 (2), 270-274.
7. [7]Hallberg, L., Brune, M., & Rossander, L. (1989). Doorka fiitamiin C ee nuugista birta. Joornaalka caalamiga ah ee fiitamiinka iyo nafaqada. Supplement = Joornaalka Caalamiga ah ee Fiitamiin iyo Cilmi-baarista nafaqada. Kordhin, 30, 103-108.
8. [8]Lynch, S. R., & Cook, J. D. (1980). Isdhexgalka fitamiin C iyo birta. Taariikhda Akadeemiyada Sayniska ee New York, 355 (1), 32-44.
9. [9]Messina M. (2016). Soy iyo Cusboonaysiinta Caafimaadka: Qiimaynta Suugaanta Caafimaadka iyo Epidemiologic. Nafaqooyinka, 8 (12), 754.
10. [10]Valeur, J., Puaschitz, N. G., Midtvedt, T., & Berstad, A. (2016). Boorashka Oatmeal: wuxuu saameyn ku leeyahay sifooyinka la xiriira microflora ee maadooyinka caafimaadka qaba. Joornaalka Ingiriiska ee nafaqada, 115 (1), 62-67.
11. kow iyo tobanRossander-Hulthen, L., Gleerup, A., & Hallberg, L. (1990). Saamaynta ka-hortagga ee alaabada oat ee nuugista birta aan haem-ka ahayn ee ninka. Joornaalka Yurub ee nafaqada bukaan socodka, 44 (11), 783-791.
12. [12]Caselato ‐ Sousa, V. M., & Amaya ‐ Farfur, J. (2012). Xaaladda aqoonta ee hadhuudhka amaranth: dib u eegis dhammaystiran. Joornaalka Sayniska Cuntada, 77 (4), R93-R104.
13. [13]Regula, J., Krejpcio, Z., & Staniek, H. (2016). Bioavailability birta ah ee ka soo baxda dalagyada laga soo buuxiyey likaha Pleurotus ostreatus ee jiirka leh dhiig yaraanta. Taariikhda Daawada Beeraha iyo Deegaanka, 23 (2).
14. [14]Filho, A. M. M., Pirozi, M. R., Borges, J. T. D. S., Pinheiro Sant'Ana, H. M., Chaves, JB P., & Coimbra, J. S. D. R. (2017). Quinoa: nafaqada, shaqeynta, iyo dhinacyada nafaqada. Faallooyinka halista ah ee sayniska cuntada iyo nafaqada, 57 (8), 1618-1630.
15. [shan iyo toban]Hurrell, R. F., Reddy, M., & Cook, J. D. (1999). Ka-hortagga nuugista birta aan haem-ka ahayn ee cabitaanka polyphenolic-ka leh cabitaannada. Wargeyska Ingiriiska ee Nafaqada, 81 (4), 289-295.

Horoscope-Kaaga Berrito

In La Ogaado

Ii Soo Dir Emayl Muuji Goobta