10 Fa'idodin-tushen Kiristi na Scienceapean inabi

Wadatacce

• 1. Yayi Karanci a Calories, Amma Yana da Girma a Kayan Abinci
• 2. Yana Iya Amfana da Tsarin Jiki
• 3. Mayila inganta Ingantaccen Gudanarwa
• 4.An Nuna shi don Taimakawa Rashin nauyi
• 5. aure Mayapean Inabi Na Iya Taimakawa Wajen Kare Juriya da Ciwon Suga
• 6. Cin Inabi na Iya Inganta Lafiyar Zuciya
• 7. Yana da Girma a cikin Antioxidants masu ƙarfi
• 8. Zai Iya Rage Haɗarin Haɗarin Dutse
• 9. Yawan Hydra
• 10. Sauƙin Addara wa Abincin ku
• Inabi ba na Kowa bane
• Magungunan Magunguna
• Hakori Enamel yashwa
• Layin .asa

Peauren peapean itacen inabi itace ita can itacen citta na wurare masu zafi wanda aka sani da ɗanɗano da ɗan ɗanɗano mai ɗanɗano.

Yana da wadataccen kayan abinci, antioxidants da fiber, yana mai da shi ɗaya daga cikin lafiyayyun 'ya'yan itacen citrus da zaku ci.

Bincike ya nuna cewa yana iya samun wasu fa'idodi masu karfi na kiwon lafiya, gami da asarar nauyi da kuma rage barazanar kamuwa da ciwon zuciya.

Anan akwai amfanin 10 na tushen kiwon lafiya na inabi.

1. Yayi Karanci a Calories, Amma Yana da Girma a Kayan Abinci

Auren isabapea ingantaccen abinci ne mai kyau don haɗawa cikin abincinku. Wannan saboda yana da yawa a cikin abubuwan gina jiki, amma ƙananan kalori. A zahiri, yana ɗaya daga cikin fruitsa fruitsan fruitsan itace-mafi ƙarancin kalori.

Yana bayar da adadin zaren mai kyau, ban da fiye da 15 mai amfani da bitamin da kuma ma'adanai.

Anan ga wasu daga cikin manyan abubuwan gina jiki da ake samu a rabin rabin bishiyar inabi (1):

• Calories: 52
• Carbs: 13 gram
• Furotin: Gram 1
• Fiber: 2 gram
• Vitamin C: 64% na RDI
• Vitamin A: 28% na RDI
• Potassium: 5% na RDI
• Thiamine: 4% na RDI
• Folate: 4% na RDI
• Magnesium: 3% na RDI

Bugu da ƙari, yana da mahimmin tushe na wasu mahaɗan tsire-tsire masu maganin antioxidant, waɗanda wataƙila ke da alhakin yawancin fa'idodin lafiyarsa.

A Graan itacen inabi yana da ƙarancin adadin kuzari kuma yana ba da adadin fiber, bitamin, ma'adanai da antioxidants.

2. Yana Iya Amfana da Tsarin Jiki

Cin inabi a kai a kai na iya zama da amfani ga garkuwar jikinka.

Yana da daraja don babban abun ciki na bitamin C, wanda ke da abubuwan antioxidant da aka sani don kare ƙwayoyinku daga ƙwayoyin cuta da ƙwayoyin cuta ().

Bugu da ƙari, karatu da yawa sun nuna bitamin C don zama mai amfani don taimakawa mutane su murmure da sauri daga sanyin sanyi (,,,,).

Yawancin sauran bitamin da ma'adanai da aka samo a cikin bishiyar inabi an san su don amfanin rigakafi, gami da bitamin A, wanda aka nuna don taimakawa kariya daga kumburi da cututtukan cututtuka da yawa (,).

A Graan itacen inabi kuma suna ba da ofan bitamin na B, zinc, jan ƙarfe da ƙarfe, waɗanda duk suke aiki tare cikin jiki don inganta aikin garkuwar jiki. Hakanan suna taimakawa wajen kiyaye mutuncin fata, wanda yake zama kariya ga kamuwa da cuta ().

Inabi na iya amfanar da garkuwar jikinka, tunda tana ƙunshe da bitamin da ma'adanai da yawa da aka sani da rawar da suke takawa wajen hana kamuwa da cuta.

3. Mayila inganta Ingantaccen Gudanarwa

Auren peapean itacen inabi ya ƙunshi zare mai kyau - gram 2 a cikin rabin 'ya'yan itace mai matsakaici (1).

Bincike ya nuna cewa cin abinci mai ɗimbin fruitsa fruitsan fibera fiberan fibera isan inabi feelings yana da amfani don haifar da feelingsin ciki. Wannan saboda fiber yana rage saurin abin da cikinku yake zubar, yana kara lokacin narkewa (, 12,).

Sabili da haka, yawan isasshen zaren na iya taimaka muku kaɗan ƙarancin adadin kuzari kai tsaye a cikin yini ta hanyar rage yawan abincin ku ().

‘Ya’yan itacen inabi na dauke da zare, wanda ke taimakawa tare da sarrafa abinci ta hanyar inganta cikar.

4.An Nuna shi don Taimakawa Rashin nauyi

An itacen inabi ɗan abinci ne mai ƙarancin nauyi.

Yana da kaddarorin da yawa waɗanda ke da alaƙa da asarar nauyi, musamman abun ciki na fiber, wanda ke taimakawa haɓaka ƙima da rage yawan adadin kuzari (,,,).

Bugu da ƙari, ɗan itacen inabi ya ƙunshi ƙananan adadin kuzari amma ruwa mai yawa, wanda shine wata halayyar da aka sani don taimakawa tare da rage nauyi ().

Studyaya daga cikin bincike a cikin batutuwa masu kiba guda 91 sun gano cewa waɗanda suka cinye rabin sabo na ɗan itacen inabi kafin abinci sun rasa nauyi fiye da waɗanda ba su yi ba ().

A zahiri, waɗanda ke cikin ƙungiyar da suka ci sabon ɗan itacen inabi sun rasa matsakaicin fam na 3.5 (1.6 kilogiram) sama da makonni 12, yayin da mahalarta ƙungiyar da ba su ci inabi suka rasa ƙasa da fam 1 (0.3 kg), a matsakaita ).

Sauran nazarin sun samo irin wannan tasirin rage nauyi. Misali, wani bincike ya gano cewa mahalarta sun sami ragin girman kugu lokacin da suke cin 'ya'yan inabi a kullum tare da abincinsu (,).

Wannan ba shine cewa 'ya'yan inabi na iya haifar da asarar nauyi da kansa ba, amma kara shi zuwa ingantaccen abinci mai kyau na iya zama fa'ida.

Cin inabi kafin cin abinci na iya taimaka wa asarar nauyi. Fiber da ruwa na iya inganta cikawa da rage yawan amfani da kalori.

5. aure Mayapean Inabi Na Iya Taimakawa Wajen Kare Juriya da Ciwon Suga

Cin inabi a kai a kai na iya samun damar hana jure insulin, wanda ke haifar da ciwon suga.

Insulin shine hormone wanda ke daidaita yawancin matakai a jikinka. Misali, ya shiga cikin fannoni da yawa na maganin ka, amma an fi saninsa da rawar da yake takawa wajen kula da sukarin jini ().

Rashin juriya na insulin a ƙarshe yana haifar da insulin mafi girma da matakan sukarin jini, dalilai biyu na haɗari na farko don ciwon sukari na 2 (,,).

Cin inabi na iya taimakawa wajen sarrafa matakan insulin kuma don haka suna da ikon rage yuwuwar zama insulin juriya ().

A cikin binciken daya, batutuwa da suka ci rabin sabo na ɗan itacen inabi a gabanin cin abinci sun sami raguwa sosai a duka matakan insulin da juriya na insulin, idan aka kwatanta da rukunin da ba ya cin inabi ().

Bugu da ƙari, cin 'ya'yan itace gabaɗaya yana da alaƙa da kyakkyawar kula da sukarin jini da rage haɗarin ciwon sukari na nau'in 2 (,).

Abapea na iya taimakawa rage juriya na insulin, wanda zai iya rage haɗarin kamuwa da ciwon sukari irin na 2.

6. Cin Inabi na Iya Inganta Lafiyar Zuciya

Ana tunanin cin inabi a kai a kai don inganta lafiyar zuciya ta rage abubuwan haɗari ga cututtukan zuciya, kamar hawan jini da cholesterol.

A cikin wani binciken, mutanen da suke cin ɗanyen inabi sau uku a kowace rana har tsawon makonni shida sun sami raguwar raguwar hawan jini sosai a yayin nazarin. Sun kuma nuna ci gaba a duka cholesterol da matakan "mummunan" LDL cholesterol ().

Wadannan illolin suna iya kasancewa ne saboda mahimman abubuwan gina jiki waɗanda graapean itacen inabi suka ƙunsa, wanda ke taka rawa wajen kiyaye zuciyar ka yadda ya kamata.

Na farko, graapean itacen inabi yana da ƙima a cikin potassium, ma'adinai da ke da alhakin al'amura da yawa na lafiyar zuciya. Rabin ɗan itacen inabi yana ba da kusan 5% na bukatun potassium na yau da kullun (1,,,).

Amfani da isasshen potassium yana da alaƙa da rage haɗarin hawan jini. Bugu da ƙari, an nuna shi don rage haɗarin mutuwa daga cututtukan zuciya (,).

Abu na biyu, zaren da ke cikin inabi na iya inganta lafiyar zuciya, ganin cewa yawan cin fiber yana haɗuwa da ƙananan jini da matakan cholesterol ().

Gabaɗaya, masu bincike sunyi iƙirarin cewa ciki har da fiber da fruitsa fruitsan ioxan itaciyar antioxidant kamar peapean inabi a matsayin wani ɓangare na abinci mai ƙoshin lafiya yana taimakawa kariya daga yanayi kamar cututtukan zuciya da bugun jini (,,).

Pean itacen inabi ya ƙunshi abubuwan gina jiki da antioxidants da aka nuna don taimakawa kiyaye zuciya ta daidaita matakan jini da matakan cholesterol.

7. Yana da Girma a cikin Antioxidants masu ƙarfi

Pean itacen inabi ya ƙunshi differentan antioxidants daban-daban waɗanda ke ba da fa'idodin kiwon lafiya daban-daban, gami da rage haɗarin cututtuka da yawa ().

Antioxidants suna kare ƙwayoyinku daga lalacewar da masu lalacewa ke haifarwa, waɗanda kwayoyi ne marasa ƙarfi waɗanda zasu iya haifar da halayen cutarwa a cikin jikinku ().

Anan akwai bayyani game da mafi mahimmanci antioxidants a cikin inabi:

• Vitamin C: Antioxidant mai karfi, mai narkewa mai ruwa wanda yake cikin yawa a cikin bishiyar inabi. Yana iya kare ƙwayoyi daga lalacewa wanda yakan haifar da cututtukan zuciya da ciwon daji ().
• Beta-carotene: An canza shi zuwa bitamin A cikin jiki kuma ana tunanin zai taimaka rage haɗarin wasu yanayi na yau da kullun, gami da cututtukan zuciya, ciwon daji da cututtukan da suka shafi ido kamar macular degeneration ().
• Lycopene: An san shi da iyawar sa na hana ci gaban wasu nau'ikan cutar kansa, musamman cutar sankara. Hakanan na iya taimakawa jinkirin haɓakar ciwace-ciwacen ƙwayoyin cuta da rage tasirin tasirin jiyya na yau da kullun (,).
• Flavanones: Abubuwan da suke amfani da su na anti-inflammatory an nuna su don rage hawan jini da matakan cholesterol, rage haɗarin cututtukan zuciya (,).

Auren pea containsan itacen inabi ya ƙunshi nau'o'in antioxidants masu yawa waɗanda zasu iya taimakawa hana ci gaban wasu yanayi na yau da kullun, ciki har da cututtukan zuciya da ciwon daji.

8. Zai Iya Rage Haɗarin Haɗarin Dutse

Yin amfani da inabi na iya rage haɗarin kamuwa da duwatsun koda, wanda ke faruwa sakamakon tarin kayan ɓarnatarwa a cikin kodar.

Wadannan kayan sharar sune kayan aikin metabolism wanda yawanci ana tace su ta koda da cirewa daga jiki cikin fitsari.

Koyaya, idan suka yi ƙura a cikin kodan, sai su zama duwatsu. Manyan duwatsun koda na iya haifar da toshewar tsarin fitsari, wanda zai iya zama mai raɗaɗi.

Mafi yawan nau'ikan duwatsun koda sune duwatsun calcium oxalate. Citric acid, wani sinadarin acid da aka samo a cikin bishiyar inabi, na iya zama mai tasiri wajen hana su ta hanyar ɗaure shi da alli a cikin koda da kuma fitar dashi daga jiki (,).

Hakanan, citric acid yana da ikon kara girma da pH na fitsarinku, yana samar da yanayin da ba shi da kyau ga samuwar duwatsun koda ().

Citric acid a cikin graapean itacen inabi na iya taimakawa wajen rage samuwar dutsen ƙoda na calcium oxalate.

9. Yawan Hydra

Auren pea Graan itacen inabi ya ƙunshi ruwa mai yawa kuma saboda haka, yana shayar da ruwa sosai. A zahiri, ruwa yana ɗaukar yawancin nauyin 'ya'yan itacen.

Akwai kusan oza 4 (118 ml) na ruwa a cikin rabin matsattsiyar inabin inabi, wanda yakai kimanin 88% na nauyin sa gaba daya (1).

Yayin shan ruwa mai yawa shine hanya mafi kyau don kasancewa cikin ruwa, cin abinci mai wadataccen ruwa na iya taimakawa.

Peauren peapean itacen inabi yana da babban abun ciki na ruwa, wanda zai taimaka maka zama mai ruwa.

10. Sauƙin Addara wa Abincin ku

An itacen inabi na buƙatar shiri kaɗan-babu, don haka yana da sauƙi a ƙara abincinku.

Kodayake kuna rayuwa mai cike da rayuwa, kan tafiyar-tafi-da-tafi, har yanzu kuna iya jin daɗin 'ya'yan inabi a kai a kai ba tare da damuwa game da ɗaukar lokaci da yawa ba.

Anan akwai wasu hanyoyin da zaku iya jin daɗin 'ya'yan inabi:

• Abun ciye-ciye akan 'ya'yan itacen innabi shi kaɗai.
• Ku ci shi azaman madadin abinci mai zaki mai daɗi.
• Gwada wannan salatin, wanda ya haɗu da itacen inabi da kale da avocado.
• Sanya shi a cikin wannan santsi tare da sauran fruitsa fruitsan itace da kayan marmari.
• Hada da shi cikin lafiyayyen karin kumallo mai kyau kamar a cikin wannan girke-girke.

Abapea ɗan abinci ne mai ƙoshin lafiya wanda ke da sauƙin haɗawa cikin abincinku.

Inabi ba na Kowa bane

Akwai wasu 'yan dalilan da yasa wasu mutane na iya bukatar kauce wa cin' ya'yan inabi.

Magungunan Magunguna

Ga wasu mutane, shan inabi da ruwan 'ya'yan itace na iya haifar da hulɗar shan magani ().

Wannan saboda yana dauke da sinadarai wadanda suke hana cytochrome P450, wani enzyme da jikinka ke amfani dashi wajen hada wasu magunguna.

Idan kun ci ɗan itacen inabi yayin shan waɗannan magunguna, jikinku ba zai iya wargaza su ba, wanda zai iya haifar da yawan zub da jini da sauran illoli ().

Magungunan da zasu iya yin hulɗa tare da 'ya'yan inabi sun haɗa da ():

• Immunosuppressants
• Benzodiazepines
• Mafi yawan masu toshe tashar calcium
• Indinavir
• Carbamazepine
• Wasu statins

Idan kuna shan ɗayan waɗannan magunguna, yi magana da likitanku kafin ƙara 'ya'yan inabi a abincinku.

Hakori Enamel yashwa

A wasu lokuta, cin ɗanyen inabi na iya haifar da yashewar enamel na haƙori.

Citric acid, wanda aka samo shi a cikin 'ya'yan itacen citrus, shine sanadin lalacewar enamel, musamman idan ka cinye shi fiye da kima ().

Idan kuna da hakora masu mahimmanci, kuna buƙatar kauce wa 'ya'yan itacen acidic. Koyaya, akwai wasu abubuwa da zaku iya yi don adana enamel ɗin haƙori yayin da kuke jin daɗin 'ya'yan inabi:

• Karka taba shan 'ya'yan inabi ko wasu' ya'yan itace masu guba kuma ka guji saka su kai tsaye da hakoranka.
• Kurkurar bakinka da ruwa bayan ka ci ‘ya’yan itacen sai ka jira minti 30 ka goge hakoranka.
• Ku ci cuku tare da 'ya'yan itacen. Wannan yana taimaka wajan kawar da sinadarin acid a cikin bakinka da kuma kara samarda yau.

Idan kun sha wasu magunguna ko kuma kuna da hakora masu laushi, kuna iya rage cin inabi ko kaucewa gaba daya.

Layin .asa

Auren Graabapea yana ɗaya daga cikin lafiyayyun fruitsa fruitsan itace a duniya. Yana da wadataccen bitamin mai mahimmanci, ma'adanai da antioxidants.

Gabaɗaya, ɗan itacen inabi yana da daɗi kuma mai sauƙi mai sauƙi don ƙarawa zuwa abincinku.