Amaranth: Hatsi na Daɗaɗɗen Fa'idodin Kiwan Lafiya

Wadatacce

• Menene Amaranth?
• Amaranth Yana da Amfani sosai
• Yana dauke da Antioxidants
• Cin Amaranth na Iya Rage Kumburi
• Amaranth May ƙananan Matakan Cholesterol
• Zai Iya Taimakawa Rashin nauyi
• Amaranth Ba shi da Kyakkyawan Alkama
• Yadda ake Amfani da Amaranth
• Layin .asa

Kodayake ba da daɗewa ba amaranth ya sami karbuwa a matsayin abincin kiwon lafiya, wannan tsohuwar hatsi ta kasance abincin yau da kullun a wasu ɓangarorin duniya na dubban shekaru.

Yana da kyakkyawar martaba na gina jiki kuma an haɗashi da fa'idodi masu yawa na kiwon lafiya.

Menene Amaranth?

Amaranth rukuni ne na nau'ikan hatsi fiye da 60 waɗanda aka noma su kusan shekaru 8,000.

Waɗannan hatsi sun taɓa ɗaukar matsayin babban abinci a cikin wayewar Inca, Maya da Aztec.

Amaranth an kasafta shi azaman mai gaskiya, ma'ana cewa a zahiri ba hatsi bane kamar alkama ko hatsi, amma yana da kwatankwacin kayan abinci kuma ana amfani dashi ta hanyoyi iri ɗaya. Abin da yake da shi na ƙasa, ɗanɗano mai narkewa yana aiki sosai a cikin jita-jita iri-iri ().

Bayan kasancewa mai iya canzawa, wannan hatsi mai gina jiki bashi da wadataccen abinci kuma yana da wadataccen furotin, fiber, micronutrients da antioxidants.

Takaitawa Amaranth rukunin hatsi ne masu wadataccen abinci mai gina jiki waɗanda aka noma su shekaru dubbai.

Amaranth Yana da Amfani sosai

Wannan tsohuwar hatsi tana da wadataccen fiber da furotin, da mahimman abubuwa masu ƙarancin abinci.

Musamman, amaranth shine kyakkyawan tushen manganese, magnesium, phosphorus da baƙin ƙarfe.

Kofi ɗaya (gram 246) na amarant ɗin da aka dafa ya ƙunshi abubuwan gina jiki masu zuwa (2):

• Calories: 251
• Furotin: 9.3 gram
• Carbs: 46 gram
• Kitse: 5.2 gram
• Harshen Manganese: 105% na RDI
• Magnesium: 40% na RDI
• Phosphorus: 36% na RDI
• Ironarfe: 29% na RDI
• Selenium: 19% na RDI
• Copper: 18% na RDI

Amaranth yana cike da manganese, yana wuce bukatun yau da kullun cikin sau ɗaya kawai. Manganese yana da mahimmanci musamman don aikin kwakwalwa kuma anyi imanin kariya daga wasu sharuɗɗan jijiyoyin jiki ().

Hakanan yana da wadataccen sinadarin magnesium, wani muhimmin abinci mai gina jiki wanda ya shafi kusan halayen 300 a cikin jiki, gami da haɗakar DNA da raunin tsoka ().

Abin da ya fi haka, amaranth yana da yawa a cikin phosphorus, ma'adinai wanda ke da mahimmanci ga lafiyar kashi. Hakanan yana da wadataccen ƙarfe, wanda ke taimakawa jikin ku samar da jini (,).

Takaitawa Amaranth shine kyakkyawan tushen fiber, furotin, manganese, magnesium, phosphorus da baƙin ƙarfe, tare da wasu mahimman ƙananan ƙwayoyin cuta.

Yana dauke da Antioxidants

Antioxidants mahaukaci ne masu haɗuwa da ke haifar da kariya daga cutarwa masu cutarwa cikin jiki. 'Yan raji masu kyauta na iya haifar da lalacewar ƙwayoyin cuta kuma suna taimakawa ga ci gaban cutar mai ɗorewa ().

Amaranth kyakkyawan tushe ne na inganta antioxidants.

Wani bita da aka gabatar ya ruwaito cewa amaranth yana da yawa musamman a cikin sinadarin phenolic, wadanda sune mahaukatan shuke-shuke wadanda suke aiki a matsayin antioxidants. Wadannan sun hada da gallic acid, shafi na-hydroxybenzoic acid da vanillic acid, dukkansu na iya taimakawa kariya daga cututtuka kamar cututtukan zuciya da kansar (,).

A cikin binciken bera daya, an gano amaranth don kara ayyukan wasu antioxidants da taimakawa kare hanta daga giya ().

Abubuwan da ke cikin antioxidant sune mafi girma a cikin amaranth mai ɗanɗano, kuma karatu ya gano cewa jiƙa da sarrafa shi na iya rage aikinsa na antioxidant (,).

Ana buƙatar ƙarin karatu don sanin yadda antioxidants a cikin amaranth na iya shafar mutane.

Takaitawa Amaranth yana da yawa a cikin antioxidants da yawa, kamar gallic acid, shafi na-hydroxybenzoic acid da vanillic acid, wanda na iya taimakawa kariya daga cuta.

Cin Amaranth na Iya Rage Kumburi

Kumburi wani martani ne na rigakafi wanda aka tsara don kare jiki daga rauni da kamuwa da cuta.

Koyaya, ciwon kumburi na yau da kullun na iya taimakawa ga cutar ta yau da kullun kuma yana da alaƙa da yanayi kamar ciwon daji, ciwon sukari da nakasar autoimmune ().

Yawancin karatu sun gano cewa amaranth na iya samun tasirin kumburi a jiki.

A cikin binciken gwajin-bututu guda daya, an gano amaranth don rage alamomi da yawa na kumburi ().

Hakazalika, nazarin dabba ya nuna cewa amaranth ya taimaka wajen hana samar da immunoglobulin E, wani nau'in kwayar cutar da ke da hannu a kumburi na rashin lafiyan ().

Koyaya, ana buƙatar ƙarin bincike don auna tasirin tasirin kumburi na amaranth a cikin mutane.

Takaitawa Nazarin dabbobi da gwajin-bututu ya nuna cewa amaranth na iya samun tasirin kumburi a jiki.

Amaranth May ƙananan Matakan Cholesterol

Cholesterol wani abu ne mai kama da kitse a jiki. Yawan cholesterol na iya taruwa a cikin jini kuma ya sa jijiyoyi su rage.

Abin sha'awa, wasu nazarin dabba sun gano cewa amaranth na iya samun abubuwan rage cholesterol.

Wani bincike a cikin hamsters ya nuna cewa amaranth mai ya ragu duka kuma "mara kyau" LDL cholesterol da 15% da 22%, bi da bi. Bugu da ƙari, amaranth hatsi ya rage “mummunan” LDL cholesterol yayin haɓaka “mai kyau” HDL cholesterol ().

Bugu da ƙari, wani bincike a cikin kaji ya ba da rahoton cewa abincin da ke ƙunshe da amaranth ya rage yawan ƙwayar cholesterol har zuwa 30% da kuma "mummunan" LDL cholesterol har zuwa 70% ().

Duk da wannan sakamakon mai gamsarwa, ana buƙatar ƙarin bincike don fahimtar yadda amaranth na iya shafar matakan cholesterol a cikin mutane.

Takaitawa Wasu nazarin dabba suna nuna cewa amaranth na iya taimakawa rage matakan duka da "mara kyau" LDL cholesterol.

Zai Iya Taimakawa Rashin nauyi

Idan kuna neman zubar da extraan ƙarin fam, kuna so kuyi la’akari da ƙara amaranth a abincinku.

Amaranth yana cikin furotin da fiber, dukansu biyu zasu iya taimakawa ƙoƙarin asarar nauyi.

A cikin wani karamin binciken, an gano karin kumallo mai dauke da furotin don rage matakan ghrelin, sinadarin hormone da ke motsa yunwa ().

Wani binciken da aka yi a cikin mutane 19 ya nuna cewa cin abinci mai gina jiki mai haɗari yana da alaƙa da rage ci da kuma cin abincin kalori ().

A halin yanzu, zaren da ke amaranth na iya motsawa sannu a hankali ta cikin ɓangaren hanji wanda ba shi da ƙima, yana taimakawa inganta ji na cikakke.

Studyaya daga cikin binciken ya bi mata 252 na tsawon watanni 20 kuma ya gano cewa ƙara yawan cin zaren yana da alaƙa da ƙananan haɗarin samun nauyi da kitsen jiki ().

Har yanzu, ana buƙatar ci gaba da bincike don duba tasirin amaranth a kan rage nauyi.

Don kara asarar nauyi, tabbatar da hada amaranth tare da ingantaccen abinci mai kyau da salon rayuwa.

Takaitawa Amaranth yana da yawan furotin da zare, dukkansu suna iya taimakawa rage ƙoshin abinci da ƙara nauyi.

Amaranth Ba shi da Kyakkyawan Alkama

Gluten wani nau'in furotin ne wanda ake samu a hatsi kamar alkama, sha'ir, sharuɗe da hatsin rai.

Ga waɗanda ke da cutar celiac, cin abinci mai yalwaci yana haifar da martani a cikin jiki, yana haifar da lalacewa da kumburi a cikin tsarin narkewa ().

Wadanda ke da hankulan alkama na iya fuskantar mummunan cututtuka, ciki har da gudawa, kumburin ciki da gas ().

Duk da yake yawancin hatsi da aka fi amfani da su suna ɗauke da alkama, amaranth ba ta da yalwar abinci kuma ana iya jin daɗin waɗanda ke cin abinci marar yalwar abinci.

Sauran hatsi marasa kyauta sun hada da dawa, quinoa, gero, hatsi, buckwheat da shinkafar ruwan kasa.

Takaitawa Amaranth shine mai gina jiki, marar hatsi wanda shine madaidaicin abincin abinci ga waɗanda ke fama da cutar celiac ko ƙwarewar gluten.

Yadda ake Amfani da Amaranth

Amaranth mai sauƙi ne don shirya kuma ana iya amfani dashi a cikin jita-jita daban-daban.

Kafin dafa amaranth, zaka iya toya shi ta hanyar jiƙa shi a cikin ruwa sannan ka bar hatsin ya tsiro na kwana ɗaya zuwa uku.

Sakin ciyawa yana sa hatsi ya zama sauƙin narkewa kuma ya ragargaza masu ƙoshin abinci, wanda zai iya lalata haɓakar ma'adinai ().

Don dafa amaranth, hada ruwa da amaranth a cikin rabo 3: 1. Zazzafa shi har sai ya kai tafasa, sannan a rage wuta a barshi ya yi kamar minti 20, har sai ruwan ya shanye.

Anan ga wasu hanyoyi masu sauki don jin dadin wannan hatsi mai gina jiki:

• Amara amaranth ga laushi don haɓaka zaren da furotin
• Yi amfani dashi a cikin jita-jita a madadin taliya, shinkafa ko couscous
• Mix shi a cikin miya ko stews don ƙara kauri
• Sanya shi a cikin hatsin karin kumallo ta hanyar juyawa cikin 'ya'yan itace, kwayoyi ko kirfa

Takaitawa Amaranth na iya zama sprouted don inganta narkewa da ma'adinai sha. Za a iya amfani da amaranth da aka dafa a cikin jita-jita daban-daban.

Layin .asa

Amaranth shine mai gina jiki, marar hatsi wanda ke ba da yalwar fiber, furotin da ƙananan ƙwayoyin cuta.

Hakanan an haɗa shi da fa'idodi da yawa na kiwon lafiya, haɗe da rage kumburi, ƙananan matakan cholesterol da ƙimar nauyi.

Mafi mahimmanci, wannan hatsi yana da sauƙin shirya kuma ana iya saka shi zuwa jita-jita iri-iri, yana mai da shi kyakkyawan ƙari ga abincinku.