5 caadooyinka ka faa'iideysan doona qalbigaaga

Ha qasan qalbigayga. Sida laga soo xigtay College American ee Wadnaha, cudurka wadnaha dhirfinaya 30% dhimashada adduunka oo weli sababta ugu weyn ee keenta dhimashada oo dalka Mareykanka ah. Noqo qayb ka mid ah tani statistics dilaa noqon kartaa sida ugu fudud ee ah in la raaco a caadooyinka caafimaad qaba dhowr.

Dib u eegis ah ee cuntadaada iyo hab nololeed - sida ugu fiican si loola dagaalamo cudurrada wadnaha.

1. fiber cuntada

fiber ku jira waxyaabaha qaar ka mid ah, ma aha oo kaliya yaabab for our dheefshiidka, laakiin sidoo kale waxa uu leeyahay saamayn togan ku wadnaha.

Sidee tani u dhici? Waa wax weyn, inta badan laga helaa miraha isu dhan caafimaad, wuxuu jidhka ka caawiyaa si ay u caabiyaan heerka kolestaroolka sare, cudurrada wadnaha, stroke, cayilka iyo macaanka nooca 2. Dhab ahaantii, baadhitaan uu sameeyay at the University of Leeds ee 2013, ayaa lagu ogaaday in halista cudurada wadnaha weyn ayay hoos ugu toddoba garaam kasta oo fiber baabbi'iyey. Tani waa kugu dhiirinaynaa in aad cuni baradho macaan antioxidant-hodan, digirta organic edamama iyo alaabooyinka kale ee badan.

2. Ku dar cuntada dufanka caafimaad

Daraasad daabacay wargeys caafimaadka ee British, helay in lagu beddelayo cokan dufanka baruurta caafimaad dufannada, miraha isu dhan iyo borotiinka cuntada xoojin kartaa muruqa wadnaha iyo in la yareeyo halista cudurka wadnaha. Dubay salmon duurjoogta ah qado ama ka mid noqoshada ee cunto ee iniinta - hab delicious la dagaalanka cudurka wadnaha.

3. La dhowro hab nololeed firfircoon

"Macna ma laha inta badan jirka hawl aad u hesho joogista dheer ee meel fadhiya saamayn taban ku leh caafimaadka oo ka mid ah wadnaha iyo xididada dhiiga ku yeelan karto," - sharxayaa Deborah Rohm Young, Ph.D., oo agaasime ka ah cilmi-dabeecadeed ee Kaiser Permanente Southern California. Waa in aadan ku biiro kooxda dabaasha u leedahay caafimaadka wadnaha fiican. layliyo nus-saac Daily ee adag dhexdhexaad kaa caawin doontaa in la kordhiyo adeega waxyaalaha qalbiga ku jira.

4. hadla

Inkastoo qeexidda of xiriirka ka dhexeeya stress iyo cudurka wadnaha u baahan cilmi dheeraad ah, is geliyey xaalado badan oo xun keeni karaa waxyeello weyn gobolkaaga nafsi ah. "Marka walaaca waa xad-dhaaf ah, waxa ay kaa caawin karaan kicin dhiig kar sare, horumarinta neefta iyo boogaha," - sharxayaa Ernesto L. Schiffrin, dhakhtar sare oo ka mid ah Isbitaalka Guud ee Yuhuudda magacaabay ka dib markii Sir Mortimer B. Davis ee Montreal.

5. Ha cabin sigaar

qabatinka Tani, sida sigaar cabaya, ayaa masuul ka ah qiyaas ahaan hal ka mid ah shan dhimasho kasta xagaaga ee Maraykanka iyo waa sababta ugu weyn laga hortegi karo dhimashada iyo cudurada wadnaha ee dalka. Just a la afuufo yar waxay keeni kartaa in formation of huurada ee halbowlayaasha, taas oo markaas engejiyaa oo ka xanibta socodka dhiigga ee wadnaha iyo xubnaha kale. Sigaar dhaawici kara nudaha wadnaha ah, yareeyo kolestaroolka iyo hagaajin cadaadiska dhiigga.