Acai: menene menene, fa'idodin kiwon lafiya da yadda ake shirya (tare da girke-girke)

Wadatacce

• Amfanin lafiya
• Yadda ake shirya açaí
• Acai kiba?

Açaí, wanda aka fi sani da juçara, assai ko açai-do-para, 'ya'yan itace ne da ke girma a kan itacen dabino a yankin Amazon na Kudancin Amurka, a halin yanzu ana ɗaukarsa a matsayin babban abinci saboda tushen caloric ne, mai wadataccen antioxidants da abubuwan gina jiki tare da anti iko-mai kumburi. Wannan 'ya'yan itace yayi kama da innabi mai launin shuɗi kuma sunan kimiyya shineEuterpe oleracea.

Açaí yana da wadata a prolifenols, main, anthocyanins, kuma wasu nazarin suna nuna cewa yana da yawancin waɗannan antioxidants fiye da na blackberries da blueberries, don haka yawan shan açaí tare da daidaitaccen abinci na iya samar da fa'idodin kiwon lafiya da yawa, yadda za a hana wanda bai kai ba tsufa da ƙarfafa garkuwar jiki.

Ana amfani da wannan fruita fruitan itacen don yin abubuwan sha, jellies, sweets da ice cream, kuma ana iya sayan su ta hanyar fruita fruitan itace, daskararren ɓangaren litattafan almara ko ƙarin abinci mai gina jiki a cikin manyan kantunan ko shagunan abinci ko kiwon lafiya kan layi.

Amfanin lafiya

Amfani da açaí na iya kawo fa'idodin kiwon lafiya, kasancewar iya:

1. Hana tsufa, saboda sinadarin antioxidant da bitamin E, wadanda ke iya kare kwayar halittar jiki daga lalacewar ta hanyar 'radicals radicals, hana tsufa da wuri. Bugu da ƙari, yana taimakawa wajen kula da lafiyar gashi da fata, yana hana samuwar wrinkles;
2. Systemarfafa tsarin rigakafi, saboda yana da wadataccen bitamin C, bitamin E, omega-9 da antiytokines, açaí na iya inganta tsarin garkuwar jiki, da ƙara ƙwayoyin garkuwar jiki da inganta aikin warkarwa;
3. Inganta lafiyar zuciya, saboda antioxidant da anti-inflammatory sakamako, kuma saboda yana da wadataccen mai mai ƙamshi kamar su omega-9, açaí yana taimakawa daidaita daidaituwar matakan cholesterol, hana atherosclerosis, alal misali, ban da hana samuwar daskarewa da inganta shakatawa na tasoshin, inganta wurare dabam dabam da hawan jini. Koyaya, ta wannan fuskar, ana buƙatar ƙarin nazarin ilimin kimiyya don tabbatar da wannan fa'idar, tunda sakamakon ba mai cikawa bane;
4. Inganta aikin hanji,don kasancewa 'ya'yan itace masu yalwar fibers. Amfani da açaí na inganta haɓaka cikin najasar kuma yana motsa hanji, kasancewa mai kyau ga mutanen da ke fama da maƙarƙashiya, wanda aka sani da maƙarƙashiya;
5. Kare kan wasu nau'ikan cutar kansa don kasancewa mai wadata a cikin prolifenols, waxanda suke da mahadi da ke kare kwayoyin halittar jiki da kuma hana damuwa mai kumburi, da kuma hana yaduwar kwayoyin tumo a yanayin cutar sankarar bargo, hanjin adenocarcionoma da kansar ciki, a cewar wani binciken kimiyya;
6. Bada kuzari ga jiki, saboda açaí ɗan itace ne mai yalwar kitse, da carbohydrates da sunadarai, waɗanda sune tushen kuzari ga jiki kuma suna sanya wannan ɗan itacen ya zama abinci mai caloric wanda ke taimakawa yaƙi da gajiya da gajiyar tsoka;
7. Rage kumburi da haɓaka hanta mai ƙanshi: wani binciken da aka gudanar a cikin dabbobi ya nuna cewa shan açaí zai iya rage ci gaban cututtukan hanta, tunda yana da wadata a cikin anthocyanins, wanda ke taimakawa wajen daidaita tsarin cin abinci na mai;
8. Yi yaƙi da karancin jini, saboda kasancewa mai wadatar baƙin ƙarfe, yana iya cinyewa ga mutanen da ke fama da ƙarancin jini;
9. Inganta tasirin kariya game da emphysema na huhu, cewa cuta ce da ke faruwa ta sanadin ɗaukar hayaƙin sigari kuma wannan saboda açaí yana da maganin kashe kumburi da maganin antioxidant;
10. Guji cututtukan neurodegenerative, kamar Alzheimer, saboda abubuwan da ke kunshe da sinadarin antioxidant, suna taimaka wajan inganta hanyoyin kumburi a cikin kwakwalwa. Wasu karatuttukan dabbobi kuma suna nuna cewa amfani da açaí na iya taimakawa inganta ƙwaƙwalwar ajiya da ilmantarwa.

Hakanan za'a iya amfani da açaí da aka yi amfani dashi daidai don taimakawa tare da raunin nauyi, duk da haka, dole ne a yi amfani da shi kaɗan, tare da daidaitaccen abinci da alaƙa da aikin motsa jiki na yau da kullun.

Yadda ake shirya açaí

Don shirya açaí a cikin lafiyayyar hanya, zaku iya doke 100 g na açaí na ɓangaren litattafan almara, gilashin ruwa 1 da zuma kaɗan a cikin mahaɗin. Hakanan, zaku iya ƙara granola, hatsi, gasasshen almon ko sauran 'ya'yan itatuwa.

Ana iya samun hoda aíaí a wasu shagunan abinci na kiwon lafiya kuma kan layi, kuma ana iya amfani dashi don haɓaka smoothie mai 'ya'yan itace, a cikin alawa ko ƙara zuwa ice cream ko yogurt na halitta tare da zuma, misali.

Ya kamata a guji amfani da fruitaçan itacen açaí kai tsaye daga itacen, saboda akwai haɗarin kamuwa da cututtuka, kamar cutar Chagas. Açaí yana da ɗanɗano mai ɗanɗano kuma tsarkakakken ɓangaren litattafan almara yana da wuyar sha, don haka mutane da yawa sukan haɗa shi da wasu kayayyakin kamar su madara mai ƙamshi, madara mai laushi, cakulan, baƙar fata, da sauransu, wanda ke sanya açaí ya kasance mai yawan caloric da rashin lafiya.

Saboda wannan, yana da mahimmanci a ga abubuwan da ke gina jiki na açaí ɓangaren litattafan almara don bincika abin da abubuwan ke ciki, tunda abin da ya fi dacewa shi ne cewa ba ya ƙunshe da wasu kayayyakin da aka haɗo, kamar su guarana syrup ko wasu sugars, saboda wannan yana ninka adadin a caloriesaí calories . Dubi abin da ke cikin sinadirai masu gina jiki na açaí.

Acai kiba?

Ba a bayyana illolin da ke tattare da amfani da açaí ba, duk da haka, saboda yana da adadin kuzari da mai mai yawa, yawan amfani da açaí na iya ɗaukar nauyi. Don haka, a whoaí yakamata a guji waɗanda suka yi kiba ko masu kiba, wannan kasancewar ita kaɗai ke hana yin amfani da 'ya'yan itacen.