Amfanin Goro na Lafiya guda 8

Wadatacce

• Menene Kwayoyi?
• 1. Babbar Tushen Abinci Masu Yawa
• 2. An Loda Tare da Antioxidants
• 3. Mayu Taimakawa Rashin nauyi
• 4. Mayu Kananan Cholesterol da Triglycerides
• 5. Mai Amfani da Ciwon Suga na Biyu da Ciwon Rigakafin Ruwa
• 6. Zai Iya Rage Kumburi
• 7. Maɗaukaki a cikin Fiber mai amfani
• 8. Zai Iya Rage Haɗarinka na Ciwon Zuciya da Shanyewar jiki
• Mai Dadi, Mai Banza, kuma Yadamu
• Layin .asa

Goro abinci ne da ya shahara sosai.

Suna da daɗi, da sauƙi, kuma ana iya jin daɗin su a kowane irin nau'ikan abinci - daga keto zuwa vegan.

Duk da kasancewa mai yawan kitse, suna da fa'idodi masu yawa na kiwon lafiya da nauyi.

Anan akwai manya-manyan fa'idodi 8 na cin goro.

Menene Kwayoyi?

Kwayoyi sune kwayayen iri waɗanda ake amfani da su sosai a dafa abinci ko ci da kansu a matsayin abun ciye-ciye. Suna da yawan kitse da adadin kuzari.

Suna dauke da harsashi mai wuyar sha, wanda ba za'a iya cinshi ba wanda yawanci ana bukatar a bude shi don sakin kernel a ciki.

Abin farin ciki, zaku iya siyan mafi yawan kwayoyi daga shagon da aka riga an yi masa ƙwo kuma a shirye ku ci.

Ga wasu daga cikin kwayoyi da aka fi amfani da su:

• Almond
• Goro na Brazil
• Cashews
• Gyada
• Macadamia goro
• Pecans
• Pine kwayoyi
• Pistachios
• Gyada

Kodayake gyada a duniyance itace irin ta wake kamar wake da wake, galibi ana kiransu da goro saboda irin yanayin abincinsu da halayensu.

Takaitawa Kwayoyi masu ci ne, ƙwayoyin ƙwayoyin kitse masu ƙiɗa waɗanda aka haɗa da harsashi mai wuya. Ana cin su da yawa azaman abincin ciye-ciye ko amfani da su a girki.

1. Babbar Tushen Abinci Masu Yawa

Kwayoyi suna da matukar gina jiki. Ounaya daga cikin oza (gram 28) na ɗanɗano kwayoyi ya ƙunshi (1):

• Calories: 173
• Furotin: 5 gram
• Kitse: Giram 16, gami da gram 9 na kitse mai ɗaci
• Carbs: 6 gram
• Fiber: 3 gram
• Vitamin E: 12% na RDI
• Magnesium: 16% na RDI
• Phosphorus: 13% na RDI
• Copper: 23% na RDI
• Harshen Manganese: 26% na RDI
• Selenium: 56% na RDI

Wasu kwayoyi sun fi wasu abubuwan gina jiki girma fiye da wasu. Misali, kwaya daya kacal ta kasar Brazil ta samar da sama da 100% na Reference Daily Intake (RDI) na selenium (2).

Abincin da ke cikin kwayoyi yana da saurin canzawa. Hazelnuts, kwayoyi na macadamia, da kwayar Brazil suna da ƙasa da gram 2 na carbs ɗin narkewa a kowane aiki, yayin da masu cashews ke da kusan carbi 8 da ke narkewa a kowane aiki.

Abin da ake faɗi, gabaɗaya gabaɗaya abinci ne mai kyau don cin abinci mai ƙarancin abinci.

Takaitawa Kwayoyi suna da yawa a cikin kitse, marasa ƙarancin carbi, da kuma babban tushen abinci mai gina jiki, gami da bitamin E, magnesium, da selenium.

2. An Loda Tare da Antioxidants

Kwayoyi ne gidajen antioxidant.

Antioxidants, gami da polyphenols a cikin kwayoyi, na iya magance yawan damuwa ta hanyar iska ta hanyar kawar da ƙwayoyin cuta na kyauta - ƙwayoyin da ba su da ƙarfi wanda zai iya haifar da lalacewar ƙwayoyin cuta da ƙara haɗarin cutar ().

Wani bincike da aka gudanar ya gano cewa goro na da karfin fada a ji a rayuwa fiye da kifi ().

Bincike ya nuna cewa antioxidants a cikin goro da almond zai iya kare kitsen mai a cikin ƙwayoyinku daga lalacewa ta hanyar iskar shaka (,,).

A cikin binciken daya a cikin mutane 13, cin goro ko almakashi ya haɓaka matakan polyphenol kuma ya rage raunin ɓarna, idan aka kwatanta da abincin sarrafawa ().

Wani binciken ya gano cewa bayan awanni 2-8 bayan cinye dukkanin pecans, mahalarta sun sami raguwar 26-33% a matakansu na “mummunan” LDL cholesterol - babban haɗarin haɗarin cututtukan zuciya ().

Koyaya, karatu a cikin tsofaffin mutane da mutanen da ke fama da cututtukan rayuwa sun gano cewa goro da kuɗaɗen cashews ba su da wani babban tasiri ga ƙarfin antioxidant, kodayake wasu alamomin sun inganta (,).

Takaitawa Kwayoyi suna ƙunshe da antioxidants da aka sani da polyphenols, wanda zai iya kare ƙwayoyinku da “mummunan” LDL cholesterol daga lalacewar da ƙwayoyin cuta ke haifarwa.

3. Mayu Taimakawa Rashin nauyi

Kodayake ana ɗaukarsu a matsayin abinci mai yawan kalori, bincike ya nuna cewa kwayoyi na iya taimaka muku rasa nauyi.

Wani babban binciken da aka gudanar kan tantance tasirin abincin na Bahar Rum ya gano cewa mutanen da aka sanya su cin kwayoyi sun rasa matsakaicin inci 2 (inci 5) daga kugu - mafi muhimmanci fiye da waɗanda aka ba man zaitun ().

Almonds an nuna su koyaushe don haɓaka ƙimar nauyi maimakon ƙimar nauyi a cikin karatun sarrafawa. Wasu bincike sun nuna cewa pistachios yana taimakawa asarar nauyi (,,).

A cikin wani binciken da aka yi game da mata masu kiba, wadanda ke cin almond sun rasa kusan nauyinsu sau uku kuma sun sami raguwar girman kugu sosai idan aka kwatanta da rukunin masu kula ().

Abin da ya fi haka, duk da cewa kwayoyi suna da yawan adadin kuzari, bincike ya nuna cewa jikinku ba ya shan su duka, yayin da wani ɓangare na kitsen ke zama a makale a cikin bangon goro na ƙwaya yayin narkewa (,,).

Misali, yayin da gaskiyar abinci mai gina jiki a kan kunshin almond na iya nuna cewa adadin awo 1 (gram 28) yana da adadin kuzari 160-170, jikinka kawai yana sha kusan 129 na waɗannan adadin kuzari ().

Hakazalika, binciken da aka yi kwanan nan ya gano cewa jikinku yana shan kusan 21% da 5% ƙananan adadin kuzari daga goro da pistachios, bi da bi, fiye da yadda aka ruwaito a baya (,).

Takaitawa An nuna kwayoyi don haɓaka ƙimar nauyi maimakon ba da gudummawa ga ƙimar nauyi. Yawancin karatu sun nuna cewa jikinku baya shan dukkan adadin kuzari a cikin goro.

4. Mayu Kananan Cholesterol da Triglycerides

Kwayoyi suna da tasiri mai ban sha'awa akan matakan cholesterol da triglyceride.

An nuna Pistachios ya rage triglycerides a cikin mutane masu kiba da waɗanda ke da ciwon sukari.

A cikin nazarin mako 12 a cikin mutane masu kiba, waɗanda ke cin pistachios suna da matakan triglyceride kusan kusan 33% ƙasa da na rukunin masu kula (,).

Thearfin rage ƙwayar cholesterol na ƙwayoyi na iya zama saboda babban abun cikin su na mai da ke cike da ƙwayoyin mai.

Almonds da hazelnuts sun bayyana suna haɓaka “mai kyau” HDL cholesterol yayin rage duka da “mara kyau” LDL cholesterol. Studyaya daga cikin binciken ya gano cewa ƙasa, yankakken, ko ƙwanƙwasa gaba ɗaya suna da tasiri iri ɗaya a kan matakan cholesterol (,,,).

Wani binciken da aka gudanar a cikin matan da ke fama da cututtukan rayuwa ya lura cewa cin gyada mai nauyin 1-gram, gyada, da kuma goro a kowace rana tsawon makonni 6 ya rage kowane irin ƙwayar cholesterol - banda “mai kyau” HDL (,).

Karatuttuka da yawa sun nuna cewa kwayar macadamia tana rage matakan cholesterol shima. A cikin gwaji ɗaya, cin abinci mai ƙoshin mai mai ƙyashi tare da kwayoyi macadamia ya rage yawan cholesterol kamar cin abinci mai mai ƙarancin kiba (,,,).

Takaitawa Kwayoyi na iya taimakawa ƙananan duka da "mummunan" LDL cholesterol da triglycerides yayin haɓaka matakan "kyakkyawan" HDL cholesterol.

5. Mai Amfani da Ciwon Suga na Biyu da Ciwon Rigakafin Ruwa

Ciwon sukari na 2 cuta ce da ta shafi ɗaruruwan miliyoyin mutane a duniya.

Ciwon ƙwayar cuta na rayuwa yana nufin ƙungiyar haɗarin abubuwan haɗari waɗanda na iya haɓaka haɗarin cututtukan zuciya, bugun jini, da kuma buga ciwon sukari na 2.

Sabili da haka, irin ciwon sukari na 2 da ciwo na rayuwa suna da alaƙa da ƙarfi.

Abin sha'awa, kwayoyi na iya zama ɗayan mafi kyawun abinci ga mutanen da ke fama da cututtukan zuciya da kuma buga ciwon sukari na 2.

Farkon kashewa, suna da ƙananan carbi kuma basa ɗaga matakan sukarin jini sosai. Don haka, sauya kwayoyi don abinci mafi girma shine ya haifar da rage yawan sukarin jini.

Nazarin ya bada shawarar cewa cin goro na iya rage damuwa na bugun zuciya, hawan jini, da sauran alamomin kiwon lafiya a cikin mutanen da ke fama da ciwon sukari da kuma ciwo na rayuwa (,,,,).

A cikin binciken da aka yi na tsawon mako 12, mutanen da ke fama da ciwo mai narkewar abinci waɗanda suka ci ƙasa da ƙasa da ounce 1 (gram 25) na pistachios sau biyu a kowace rana sun sami raguwar kashi 9% cikin saurin sukarin jini, a matsakaita ().

Abin da ya fi haka, idan aka kwatanta da rukunin sarrafawa, ƙungiyar pistachio ta sami raguwa da yawa a cikin jini da furotin C-reactive (CRP), alama ce ta kumburi da ke da alaƙa da cututtukan zuciya.

Koyaya, shaidun sun gauraya kuma ba dukkanin karatun bane ke lura da fa'ida daga cin goro a cikin mutanen da ke fama da cututtukan rayuwa ().

Takaitawa Yawancin karatu sun nuna cewa sukarin jini, hawan jini, da sauran alamomin kiwon lafiya sun inganta yayin da mutanen da ke dauke da ciwon sukari na 2 da cututtukan rayuwa ke haɗa da goro a cikin abincin su.

6. Zai Iya Rage Kumburi

Kwayoyi suna da ƙwayoyin anti-mai kumburi masu ƙarfi.

Kumburi hanya ce ta jikinka don kare kanta daga rauni, ƙwayoyin cuta, da sauran ƙwayoyin cuta masu cutarwa.

Koyaya, ciwon kumburi na dogon lokaci, na iya haifar da lalacewar gabobi da ƙara haɗarin cuta. Bincike ya nuna cewa cin goro na iya rage kumburi da inganta tsufa mai kyau ().

A cikin binciken da aka yi a kan abincin Bahar Rum, mutanen da aka ba da abinci tare da goro sun sami raguwar 35% da 90% a cikin alamomin mai kumburi C-reactive protein (CRP) da interleukin 6 (IL-6), bi da bi ().

Hakanan, wasu kwayoyi - ciki har da pistachios, goro na Brazil, goro, da almond - an same su don yaƙi kumburi a cikin masu lafiya da waɗanda ke da mummunan yanayi kamar ciwon sukari da cutar koda (,,,,,).

Duk da haka, binciken daya akan cin almond a cikin manya masu lafiya ya lura da ɗan bambanci tsakanin almond da ƙungiyoyin sarrafawa - kodayake fewan alamomi masu kumburi sun ragu a cikin waɗanda ke cin almon ɗin ().

Takaitawa Bincike ya nuna cewa kwaya na iya rage kumburi, musamman ga mutanen da ke fama da ciwon sukari, cututtukan koda, da sauran mawuyacin yanayin lafiya.

7. Maɗaukaki a cikin Fiber mai amfani

Fiber yana samar da fa'idodi da yawa ga lafiya.

Yayinda jikinka ba zai iya narkar da zare ba, kwayoyin cutar da ke rayuwa a cikin hanjin ka na iya.

Yawancin nau'ikan fiber suna aiki azaman rigakafi ko abinci don lafiyar ƙwayoyin cuta.

Kwayar ku ta hanji sannan ta murza zare ta juya ta zama mai amfani mai gajeren sarkar mai (SCFAs).

Waɗannan SCFAs suna da fa'idodi masu ƙarfi, gami da haɓaka ƙoshin lafiya da rage haɗarin ciwon sukari da kiba (,,).

Ari da, fiber yana taimaka maka jin cikakke kuma yana rage adadin adadin kuzari da kuke sha daga abinci. Studyaya daga cikin binciken ya ba da shawarar cewa ƙara yawan cin fiber daga 18 zuwa 36 gram a kowace rana na iya haifar da ƙasa da ƙarancin adadin kuzari 130 (,).

Anan akwai kwayoyi masu mafi girman abun ciki na fiber a cikin kowane ounce 1 (oun gram 28) wanda yake hidima:

• Almonds: 3.5 gram
• Pistachios: 2.9 gram
• Hazelnut: 2.9 gram
• Pecans: 2.9 gram
• Kirki: Giram 2.6
• Macadamias: Gram 2.4
• Nutsasar Brazil: Giram 2.1

Takaitawa Yawancin kwayoyi suna da yawa a cikin fiber, wanda zai iya rage haɗarin cuta, ya taimaka ya cika ku, rage shayewar calori, da inganta lafiyar hanji.

8. Zai Iya Rage Haɗarinka na Ciwon Zuciya da Shanyewar jiki

Kwayoyi suna da matuƙar kyau ga zuciyar ku.

Yawancin karatu sun nuna cewa kwayoyi suna taimakawa ƙananan cututtukan zuciya da haɗarin bugun jini saboda fa'idodin su don matakan cholesterol, "mummunan" ƙananan ƙwayar LDL, aikin jijiya, da kumburi (,,,,,,,).

Nazarin ya gano cewa ƙananan, ƙananan ƙwayoyin LDL na iya ƙara haɗarin cututtukan zuciya fiye da ƙananan ƙwayoyin LDL (,).

Abin sha'awa shine, wani bincike kan abincin Rum ya gano cewa mutanen da suka ci goro sun sami raguwa sosai a ƙananan ƙananan ƙwayoyin LDL da ƙaruwa a manyan ƙwayoyin LDL, da kuma "kyakkyawan" matakan HDL cholesterol ().

A wani binciken kuma, an ba mutane da ke da al'ada ko babban cholesterol baƙuwar ƙarfi su cinye ko zaitun zaitun ko kwayoyi tare da abinci mai mai mai.

Mutanen da ke cikin ƙungiyar goro suna da aiki mafi kyau na jijiyoyin jiki da ƙananan triglycerides na azumi fiye da rukunin man zaitun - ba tare da la'akari da matakan farko na cholesterol () ba.

Takaitawa Kwayoyi na iya rage haɗarin kamuwa da zuciya da bugun jini. Cin kwayoyi yana kara girman “mummunan” LDL, yana daga “mai kyau” HDL cholesterol, yana inganta aikin jijiya, kuma yana da wasu fa'idodi daban-daban.

Mai Dadi, Mai Banza, kuma Yadamu

Za'a iya jin daɗin goro gaba ɗaya, kamar yadda ake yin goro na goro, ko yankakken a yayyafa wa abinci.

Ana samun su sosai a cikin shagunan kayan abinci da kuma ta yanar gizo kuma sun zo da zaɓuɓɓuka iri-iri, gami da gishiri, ba gishiri, yanayi, a sarari, ɗanye, ko gasashe.

Gabaɗaya, ya fi lafiya a ci goro danye ko a toya su a cikin murhu a zazzabin da ke ƙasa da 350 ° F (175 ° C). -Ayayyen gasasshen bushe shine zaɓi mafi kyau na gaba, amma gwada ƙoƙarin gujewa gasasshen goro a cikin kayan lambu da mai.

Ana iya adana goro a cikin zafin jiki na ɗaki, wanda ya sa suka zama cikakke don ciye-ciye-tafiye da tafiya. Koyaya, idan zaku adana su na dogon lokaci, firiji ko injin daskarewa zai kiyaye su.

Takaitawa Za'a iya jin daɗin goro gaba ɗaya, kamar yadda ake yin goro na goro, ko kuma a yanyanka abinci. Sun fi lafiya ko ɗanɗano. Ajiye su a yanayin zafin ɗaki ko sanya su a cikin firinji ko cikin daskarewa don kiyaye su daɗin sabo na tsawon lokaci.

Layin .asa

Cin goro a kai a kai na iya inganta lafiyar ka ta hanyoyi da yawa, kamar ta hanyar rage ciwon sukari da haɗarin cututtukan zuciya, da matakan cholesterol da triglyceride.

Wannan babban abincin fiber mai gina jiki na iya ma taimakawa asarar nauyi - duk da yawan adadin kalori.

Muddin kun ci su cikin matsakaici, kwayoyi suna yin daɗin daɗi ga lafiyayye, daidaitaccen abinci.