Alfalfa

Wadatacce

• Abincin Abincin Alfalfa
• Alfalfa Zai Iya Taimakawa Lowerananan Cholesterol
• Sauran Amfanin Lafiya
• Inganta lafiyar jiki
• Sauke Alamomin Ciki
• Hanyoyin Antioxidant
• Tsaro da Tasirin Gefen
• Idan Kana Da Ciki
• Idan Ka Dauki Nauyin Jini
• Idan Kina da Cutar Mota
• Idan Kana da Tsarin Kariya na Karya
• Yadda ake Kara Alfalfa a cikin Abincinku
• Takaitawa

Alfalfa, wanda aka fi sani da lucerne ko Medicago sativa, tsire-tsire ne wanda aka shuka shi azaman abincin dabbobi tsawon ɗaruruwan shekaru.

An daɗe da daraja don ingantaccen abin ɗari na bitamin, ma'adanai da furotin, idan aka kwatanta da sauran hanyoyin ciyarwar ().

Alfalfa wani ɓangare ne na dangin legume, amma kuma ana ɗaukarsa ganye ne.

Da alama asalin ya fito ne daga Kudancin da Tsakiyar Asiya, amma tun daga lokacin an girma a duniya tsawon ƙarnika.

Baya ga amfani dashi azaman abinci, shima yana da tarihin amfani dashi azaman magani ga mutane.

Za'a iya ɗaukar 'yayanta ko busassun ganyenta a matsayin kari, ko kuma za a iya tsiro da ƙwayoyin kuma a ci su a matsayin tsiron alfalfa.

Abincin Abincin Alfalfa

Alfalfa yawanci mutane suna cinye shi azaman ƙarin kayan lambu ko ta hanyar tsiron alfalfa.

Saboda ana sayar da ganyayyaki ko seedsa asan a matsayin suparin ganye ba abinci ba, babu wani ingantaccen bayanin abinci mai gina jiki.

Koyaya, yawanci suna cikin bitamin K kuma suna ƙunshe da wasu abubuwan gina jiki, gami da bitamin C, jan ƙarfe, manganese da fure.

Alfalfa sprouts yana ɗauke da abubuwan gina jiki iri ɗaya kuma yana da ƙarancin adadin kuzari.

Misali, kofi 1 (gram 33) na itacen alfalfa ya ƙunshi adadin kuzari 8 kawai. Hakanan ya ƙunshi waɗannan masu zuwa (2):

• Vitamin K: 13% na RDI.
• Vitamin C: 5% na RDI.
• Copper: 3% na RDI.
• Harshen Manganese: 3% na RDI.
• Folate: 3% na RDI.
• Gwajin: 2% na RDI.
• Riboflavin: 2% na RDI.
• Magnesium: 2% na RDI.
• Ironarfe: 2% na RDI.

Kofi kuma yana dauke da gram 1 na furotin da gram 1 na carbi, wanda ya fito daga zare.

Alfalfa shima yana da babban abun cikin mahaukatan tsire-tsire masu rai. Sun hada da saponins, coumarins, flavonoids, phytosterols, phytoestrogens da alkaloids ().

Alfalfa ya ƙunshi bitamin K da ƙananan ƙwayoyin bitamin da yawa da yawa. Hakanan yana da yawa a cikin mahaɗan tsire-tsire masu rai.

Alfalfa Zai Iya Taimakawa Lowerananan Cholesterol

Alarfin rage ƙwayar cholesterol na Alfalfa shine mafi kyawun bincikensa na lafiya har zuwa yau.

Yawancin karatu a birai, zomaye da beraye sun nuna cewa zai iya rage matakan cholesterol na jini (,, 5, 6).

Hakanan wasu ƙananan binciken sun tabbatar da wannan tasirin a cikin mutane.

Wani bincike da aka gudanar kan mutane 15 ya gano cewa a matsakaita, cin gram 40 na alfalfa sau 3 a kowace rana ya rage duka cholesterol da kashi 17% kuma “mara kyau” LDL cholesterol da 18% bayan makonni 8 ().

Wani karamin binciken na masu ba da agaji 3 kawai ya gano cewa gram 160 na alfalfa tsaba a kowace rana na iya rage yawan matakan cholesterol na jini (6).

Ana danganta wannan tasirin ga babban abun cikin saponins, waɗanda sune mahaɗan tsire-tsire waɗanda aka sani da ƙananan matakan cholesterol.

Suna yin hakan ne ta hanyar rage yawan shan cholesterol a cikin hanji da kuma kara yawan fitowar mahadi da aka yi amfani dasu don kirkirar sabuwar cholesterol ().

Karatuttukan ɗan adam da aka yi ya zuwa yanzu sun yi ƙanƙanta da za a iya kammalawa, amma suna nuna alƙawari ga alfalfa a matsayin magani na babban cholesterol.

Alfalfa ya nuna rage matakan cholesterol a karatun dabbobi da na mutane. Wannan mai yiwuwa ne saboda ya ƙunshi mahaɗan tsire-tsire da ake kira saponins.

Sauran Amfanin Lafiya

Akwai dogon jerin al'adun gargajiya na alfalfa a matsayin ganye mai magani.

Sun hada da rage hawan jini, aiki a matsayin mai kamuwa da cuta, kara samar da ruwan nono, magance cututtukan gabbai da kawar da duwatsun koda.

Abin takaici, yawancin waɗannan fa'idodin kiwon lafiyar da aka gabatar har yanzu ba a bincika su ba. Koyaya, kaɗan daga cikinsu an yi nazarin su har zuwa wani lokaci.

Inganta lafiyar jiki

Amfani da alfalfa na gargajiya shine a matsayin wakili mai hana ciwon sukari.

Wani binciken dabba na baya-bayan nan da aka samu na maganin alfalfa ya rage yawan matakan jimillar, LDL da VLDL cholesterol a cikin dabbobi masu ciwon sukari. Hakanan ya inganta sarrafa suga ().

Wani binciken a cikin berayen masu ciwon suga ya gano cewa cire alfalfa ya saukar da matakan sikarin cikin jini ta hanyar kara sakin insulin daga pancreas ().

Wadannan sakamakon suna nuna goyon bayan amfani da alfalfa don magance ciwon sukari da inganta lafiyar rayuwa. Koyaya, wannan yana buƙatar tabbatarwa a cikin karatun ɗan adam.

Sauke Alamomin Ciki

Alfalfa yana da yawa a cikin mahaɗan tsire-tsire da ake kira phytoestrogens, waɗanda suke da kamanceceniya da hormone estrogen.

Wannan yana nufin cewa zasu iya haifar da wasu sakamako iri ɗaya a cikin jiki kamar estrogen.

Phytoestrogens suna da rikice-rikice, amma suna iya samun fa'idodi da yawa, gami da sauƙaƙe alamomin jinin haila waɗanda ke faruwa sakamakon raguwar matakan estrogen.

Ba a yi bincike sosai game da tasirin alfalfa a kan alamomin jinin haila ba, amma bincike daya ya nuna cewa sage da alfalfa sun sami damar magance gumin dare da zafi mai zafi a cikin mata 20 ().

Hakanan tasirin estrogenic na iya samun wasu fa'idodi. Nazarin wadanda suka tsira daga cutar kansa sun gano cewa matan da suka ci alfalfa suna da karancin matsalolin bacci ().

Koyaya, ana buƙatar ƙarin karatu don tabbatar da waɗannan fa'idodin.

Hanyoyin Antioxidant

Alfalfa yana da dogon tarihi na amfani dashi a maganin Ayurvedic don magance yanayin da ke haifar da kumburi da lalacewar sanadin jiki.

Wannan saboda alfalfa ana tsammanin yana aiki ne a matsayin mai maganin antioxidant mai ƙarfi, yana hana ɓarna ta hanyar masu sihiri kyauta.

Yawancin karatun dabba yanzu sun tabbatar da tasirinsa na antioxidant.

Sun gano cewa alfalfa na da ikon rage mutuwar kwayar halitta da kuma lalata DNA da ake samu ta hanyar masu ra'ayin kyauta. Yana yin wannan ta hanyar rage samar da kwayoyi masu kyauta da inganta ikon jiki don yaƙar su (,, 14,).

Studyaya daga cikin binciken a cikin beraye har ma ya gano cewa jiyya tare da alfalfa na iya taimakawa rage lalacewar da bugun jini ko raunin ƙwaƙwalwa ya haifar ().

Koyaya, ana buƙatar karatun ɗan adam don tabbatar da waɗannan tasirin. Karatun dabbobi shi kadai baya daukar nauyi.

Alfalfa yana da fa'idodi da yawa na kiwon lafiya, amma ƙalilan ne aka kimanta a kimiyance. Yana iya amfani da lafiyar rayuwa, alamomin menopause kuma suna da tasirin antioxidant, amma ana buƙatar karatun ɗan adam.

Tsaro da Tasirin Gefen

Kodayake alfalfa yana da tabbas ga mafi yawan mutane, yana iya haifar da illa mai illa ga wasu mutane.

Idan Kana Da Ciki

Alfalfa na iya haifar da motsawar mahaifa ko naƙuwa. Saboda haka, ya kamata a guje shi yayin daukar ciki ().

Idan Ka Dauki Nauyin Jini

Alfalfa da alfalfa sprouts suna cikin bitamin K. Duk da cewa wannan yana amfanar da yawancin mutane, yana iya zama haɗari ga wasu.

Yawan allurai na bitamin K na iya sa magungunan rage jini, kamar warfarin, su zama marasa tasiri. Sabili da haka, yana da mahimmanci ga mutanen da ke shan waɗannan magunguna don guje wa manyan canje-canje a cikin cin bitamin K ɗin su ().

Idan Kina da Cutar Mota

Akwai rahotonnin da suka gabata na karin alfalfa wanda ke haifar da sake kunna lupus a cikin wasu mutane ().

Kuma a cikin binciken biri guda, abubuwan alfalfa sun haifar da cututtukan lupus ().

Anyi imanin cewa wannan tasirin yana da nasaba da tasirin amino acid l-cavanine, wanda ke cikin alfalfa.

Sabili da haka, an shawarci waɗanda ke da cutar lupus ko wasu cututtukan autoimmune su guje shi.

Idan Kana da Tsarin Kariya na Karya

Yanayin danshi da ake buƙata don yabanya 'ya'yan alfalfa sun dace da ci gaban ƙwayoyin cuta.

Sakamakon haka, tsiron da aka siyar a cikin shaguna wasu lokuta kwayoyin cuta ne ke gurbata shi, kuma annobar cututtukan kwayoyi da yawa suna da nasaba da tsiron alfalfa a da ().

Cin gurbataccen itacen tsire-tsire na iya haifar da rashin lafiya ga kowa, amma yawancin tsofaffi masu lafiya za su murmure ba tare da sakamako mai tsawo ba. Duk da haka, ga mutanen da ke da ƙwayar rigakafi, kamuwa da cuta irin wannan na iya zama mai tsanani.

Saboda haka, yara, mata masu juna biyu, tsofaffi ko kuma duk wanda ke da raunin tsarin garkuwar jiki don guje wa tsiron alfalfa.

Alfalfa na iya zama cutarwa ga wasu mutane, gami da mata masu juna biyu, mutanen da ke shan abubuwan rage jini da waɗanda ke da cuta ta rashin ƙarfi ko kuma garkuwar jiki.

Yadda ake Kara Alfalfa a cikin Abincinku

Za a iya amfani da abubuwan kari na Alfalfa a cikin fom mai foda, a ɗauka azaman kwamfutar hannu ko amfani da shi don yin shayi.

Saboda karatun 'yan adam kaɗan aka yi akan ƙwayoyin alfalfa, ganye ko cirewa, yana da wuya a bayar da shawarar amintaccen magani ko inganci.

Har ila yau, sanannun abubuwan ganyayyaki sananne ne don rashin ƙunsar abin da aka lissafa a kan lakabin, don haka tabbatar da yin binciken ku kuma saya daga sanannen masana'anta ().

Wata hanyar da zaka kara alfalfa a abincinka shine ta hanyar cin shi a matsayin tsiro. Za a iya kara nunanniyar Alfalfa a cikin abincinku ta hanyoyi da yawa, kamar a sandwich ko a gauraya su a cikin salad.

Kuna iya siyan waɗannan a shagunan abinci na kiwon lafiya ko tsiro a gida. Ga yadda ake:

• Tablespoara tsaba biyu na 'ya'yan alfalfa a cikin kwano, kwalba ko sprouter sai a rufe su da ruwan sanyi sau 2-3.
• Basu su jika na dare ɗaya ko kusan awa 8-12.
• Lambatu da kurkura tsiro da kyau tare da ruwan sanyi. Sake kwashe su, cire ruwa mai yuwuwa.
• Ajiye ɓoyayyun daga hasken rana kai tsaye kuma a zazzabin ɗaki na tsawon kwanaki 3. Kurkura da lambatu da su sosai kowane 8-12 hours.
• A rana ta 4, kaura da tsiro zuwa wani yanki da hasken rana kai tsaye don ba da damar daukar hoto. Ci gaba da kurkura su da lambatu da kyau kowane bayan awa 8-12.
• A rana ta 5 ko 6, 'ya'yan itacen ku suna shirye su ci.

Koyaya, yi la'akari da babban haɗarin ƙwayar cuta na ƙwayoyin cuta. Yana da kyau ayi taka tsantsan don tabbatar da tsiro sun girma an adana su cikin yanayi mai aminci.

Kuna iya ɗaukar kari ko cin tsiron alfalfa. A sauƙaƙe ana iya saka tsiro a sandwiches, salads da ƙari. Kuna iya siyan tsiro ko yin kanku a gida.

Takaitawa

Alfalfa an nuna shi don taimakawa ƙananan cholesterol, kuma ƙila yana da fa'idodi don kula da sukarin jini da sauƙaƙe alamomin jinin al'ada.

Hakanan mutane suna ɗauka don babban abun ciki na antioxidants, bitamin C da K, jan ƙarfe, fure da magnesium. Alfalfa shima ƙananan kalori ne.

Da aka faɗi haka, wasu mutane na iya buƙatar guje wa alfalfa, gami da mata masu juna biyu, mutanen da ke shan magungunan rage jini ko kuma mutanen da ke da cutar rashin ƙarfi.

Kodayake alfalfa yana buƙatar yin nazari sosai, hakan yana nuna alƙawari da yawa.