faa'idada digirta
Digaaggu waa cunno weyn oo ku siin kara faa'iidooyin caafimaad oo badan jirkaaga iyo maskaxdaada. Digirku waxay hodan ku yihiin borotiin, fiber, antioxidants, fiitamiinno, macdan, iyo phytochemicals kuwaas oo gacan ka geysan kara ka hortagga ama daaweynta cudurrada iyo xaaladaha kala duwan.
Qaar ka mid ah faa'iidooyinka digirta
Waxay yareyn karaan kolestaroolka iyo heerarka cadaadiska dhiigga, taas oo yareyn karta halista cudurka wadnaha iyo istaroogga. Waxay habeyn karaan heerarka sonkorta dhiiggaaga waxayna hagaajin karaan xasaasiyaddaada insulinta, taas oo ka hortegi karta ama maareyn karta sonkorowga ² ³ ⁴.
Waxay ka hortegi karaan ama bogsiin karaan boogaha caloosha iyagoo dilaya bakteeriyada waxyeelada leh iyo fayraska, iyagoo ilaalinaya dahaarka caloosha, iyo yareynta caabuqa iyo xanuunka. Waxay la dagaallami karaan caabuqyada waxayna kor u qaadi karaan nidaamkaaga difaaca iyagoo bixinaya antibacterial, antiviral, antifungal, iyo guryaha antiparasitic ¹ ² ³.
Waxay ka hortegi karaan ama dib u dhigi karaan bilawga kansarka iyagoo xakameynaya koritaanka unugyada burooyinka iyo soo gelinta apoptosis ( dhimashada unugyada ) Waxay hagaajin karaan dheef-shiidkaaga waxayna ka hortegi karaan calool-fadhiga iyagoo bixinaya fiber jilicsan oo aan la arki karin oo buuxin kara saxarada oo kicin kara dhaqdhaqaaqa mindhicirka ² ³ ⁴.
Waxay kaa caawin karaan inaad miisaan lumiso ama aad ilaaliso culeys caafimaad leh adoo kordhinaya dheef-shiid kiimikaadkaaga, kor u qaadista buuxinta, iyo yareynta qaadashada kaloorigaaga . Waxay ka hortegi karaan ama saxi karaan dhiig yaraanta birta iyagoo bixinaya il wanaagsan oo bir ah, gaar ahaan khudradda iyo vegans ² ³ ⁴.
Waxay hagaajin karaan niyadaada iyo caafimaadka maskaxda iyagoo bixinaya tryptophan, amino acid oo hordhac u ah serotonin, neurotransmitter kaas oo nidaamiya farxadda iyo samaqabka ² ⁴.
Digirku sidoo kale waa kuwo aad u wanaagsan oo macaan. Waxaad ku raaxeysan kartaa siyaabo badan, sida maraqa, saladhyada, fuudyada, curries, dips, burgers, tacos, burritos, iyo inbadan. Waxa kale oo aad ka dooran kartaa digirta kala duwan, sida digirta madow, digirta kalyaha, digirta pinto, digirta garbanzo, digirta ciidamada badda, digirta lima, soybeans, iyo inbadan. Nooc kasta oo digir ah wuxuu leeyahay dhadhan u gaar ah, dhir, iyo astaan nafaqo.
References
(1) 9 health benefits of beans - Medical News Today. https://www.medicalnewstoday.com/articles/320192.
(2) The Benefits of Beans and Legumes | American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/the-benefits-of-beans-and-legumes.
(3) 13 Impressive Health Benefits of Beans - Natural Food Series. https://www.naturalfoodseries.com/13-benefits-beans/.
(4) What are the benefits of eating beans?. https://microsoftstart.msn.com/en-us/health/ask-professionals/expert-answers-on-bean/hp-bean?questionid=0f4iu893&type=nutrition&source=bingmainline_nutritionqna.
(5) 6 healthiest beans: Benefits and nutrients - Medical News Today. https://www.medicalnewstoday.com/articles/324213.
(6) undefined. https://microsoftstart.msn.com/.