Ayaba 101: Gaskiyar Abinci da Fa'idodin Kiwan lafiya

Wadatacce

• Gaskiyar abinci mai gina jiki
• Carbs
• Fibers
• Vitamin da ma'adanai
• Sauran mahadi
• Amfanin ayaba ga lafiya
• Lafiyar zuciya
• Kiwan narkewa
• Ayaba tayi kasa
• Layin kasa

Ayaba na daga cikin mahimman amfanin gona a duniya.

Sun fito ne daga dangin tsire-tsire da ake kira Musa waɗanda ke ƙasar kudu maso gabashin Asiya kuma sun girma a yawancin yankuna masu dumi na duniya.

Ayaba shine tushen lafiyayyen zare, potassium, bitamin B6, bitamin C, da magungunan antioxidants da na phytonutrients.

Yawancin nau'ikan da girma suna wanzu. Launinsu yakan kasance daga kore zuwa rawaya, amma wasu nau'ikan ja ne.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da ayaba.

Gaskiyar abinci mai gina jiki

Gaskiyar abinci mai gina jiki don ayaba mai matsakaiciya (gram 100) sune ():

• Calories: 89
• Ruwa: 75%
• Furotin: 1.1 gram
• Carbs: 22.8 gram
• Sugar: 12.2 gram
• Fiber: Giram 2.6
• Kitse: 0.3 gram

Carbs

Ayaba hanya ce mai tarin yawa ta carbi, wacce take faruwa galibi kamar sitaci a cikin ayaba da ba a yanka ba da kuma sugars cikin cikakkiyar ayaba.

Yankin ayaba na ayaba yana canzawa sosai yayin girma.

Babban abin da ayaba ba ta da shi shine sitaci. Green ayaba ya ƙunshi har zuwa 80% sitaci da aka auna a cikin nauyi bushe.

Yayinda ya fara, sitaci ya juye zuwa sugars kuma ya zama ƙasa da kashi 1% lokacin da ayabar ta cika (2).

Mafi yawan nau'ikan sukari a cikin cikakkiyar ayaba sune sucrose, fructose, da glucose. Cikin cikakkiyar ayaba, adadin sukarin zai iya kaiwa sama da 16% na sabon sabo (2).

Ayaba suna da ɗan gajeren glycemic index (GI) na 42-58, ya danganta da girmansu. GI shine gwargwadon yadda saurin carbi a cikin abinci ke shiga cikin jini kuma ya ɗaga sikari na jini (3).

Ayaba 'babban abun ciki na sitaci mai tsayayya da fiber suna bayanin ƙananan GI ɗin su.

Fibers

Babban adadin sitaci a cikin ayaba wacce ba a bushe ba yana da tsayayyen sitaci, wanda ke ratsawa ta cikin hanjinka ba tare da an gama ba.

A cikin babban hanjinku, wannan sitacin yana cike da ƙwayoyin cuta don samar da butyrate, wani ɗan gajeren sarkar mai mai ƙamshi wanda yake bayyana yana da fa'ida ga lafiyar hanji ().

Ayaba ma kyakkyawan tushe ne na wasu nau'ikan zaren fiber, kamar su pectin. Wasu daga cikin pectin a ayaba suna narkewa cikin ruwa.

Lokacin da ayaba ta nuna, yawan pectin mai narkewa yana ƙaruwa, wanda shine babban dalilin da yasa ayaba ke juya laushi yayin da suka tsufa (5).

Dukkanin pectin da sitaci mai tsayayya suna daidaita hauhawar jini bayan cin abinci.

Ayaba galibi ta ƙunshi carbi. Ayaba da ba ta daɗe ba na iya ƙunsar ɗimbin sitaci mai tsayayya, wanda ke aiki kamar fiber, yana taimakawa hanjinku da inganta matakan sukarin jini cikin lafiya.

Vitamin da ma'adanai

Ayaba kyakkyawan tushe ne na bitamin da ma'adanai da yawa, musamman potassium, bitamin B6, da bitamin C ().

• Potassium. Ayaba kyakkyawar hanyar samarda sinadarin potassium. Abincin da ke cike da sinadarin potassium na iya rage hawan jini ga mutanen da ke da matakan girma da amfanin lafiyar zuciya ().
• Vitamin B6. Ayaba tana cikin bitamin B6. Ayaba mai matsakaiciya zata iya samar da kusan kashi 33% na Darajar Daily (DV) na wannan bitamin.
• Vitamin C Kamar yawancin 'ya'yan itace, ayaba tushe ne mai kyau na bitamin C.

Ayaba yana dauke da yawan bitamin da kuma ma'adanai a cikin adadi mai kyau. Wadannan sun hada da sinadarin potassium da bitamin B6 da C.

Sauran mahadi

'Ya'yan itãcen marmari da kayan marmari suna ɗauke da nau'o'in mahaɗan tsire-tsire masu rai, kuma ayaba ba banda bane.

• Dopamine. Kodayake yana da mahimmanci neurotransmitter a cikin kwakwalwarka, dopamine daga ayaba ba ya ƙetare shingen kwakwalwar jini don shafar yanayi. Maimakon haka, yana aiki a matsayin antioxidant ().
• Catechin. Yawancin flavonoids na antioxidant ana samun su a cikin ayaba, galibi catechins. An danganta su da fa'idodi daban-daban na kiwon lafiya, gami da rage haɗarin cututtukan zuciya (8,).

Kamar sauran fruitsa fruitsan itace, ayaba yana ɗauke da ƙwayoyin antioxidants masu lafiya, waɗanda ke da alhakin yawancin fa'idodin lafiyarsu. Wadannan sun hada da dopamine da catechin.

Amfanin ayaba ga lafiya

Ayaba na alfahari da fa'idodi da yawa ga lafiya.

Lafiyar zuciya

Cutar zuciya ita ce mafi yawan cutar sanadin mutuwa a duniya.

Ayaba tana dauke da sinadarin potassium mai yawa, ma'adinai da ke inganta lafiyar zuciya da kuma karfin jini yadda ya kamata. Ayaba mai matsakaiciya ta ƙunshi kusan gram 0.4 na wannan ma'adinin.

Dangane da babban nazarin yawancin karatu, yawan amfanin yau da kullun na 1.3-1.4 gram na potassium yana da alaƙa da ƙananan haɗarin cututtukan zuciya na 26% ().

Bugu da kari, ayaba na dauke da sinadarin antioxidant flavonoids wanda kuma ke hade da raguwar cutar cututtukan zuciya ().

Kiwan narkewa

Unripe, koren ayaba dauke da adadi mai yawa na sitaci da pectin, waxanda nau'ikan fiber ne na abinci.

Tsarin sitaci da pectins suna aiki azaman ƙwayoyin cuta na prebiotic, suna tallafawa ci gaban ƙwayoyin cuta masu amfani.

A cikin hanjin ku, wadannan zaren suna yaduwa ne ta hanyar kwayoyin cuta masu amfani wadanda suke samar da butyrate, wani gajeren sarkar mai da ke inganta lafiyar hanji (,).

Ayaba na iya zama mai amfani ga lafiyar zuciya saboda yawan matakan potassium da antioxidants. Abin da ya fi haka, sitacin da ke tattare da su da pectins na iya inganta lafiyar hanji.

Ayaba tayi kasa

Akwai mabanbantan ra’ayoyi kan cewa ayaba suna da kyau ga mutanen da ke da ciwon sukari na 2.

Gaskiya ne cewa ayaba tana da yawan sitaci da sukari. Don haka, mutum na iya tsammanin za su haifar da ƙaruwar haɓakar siƙar jini.

Amma saboda karancin GI dinsu, yawan amfani da ayaba bai kamata ya daga matakan sikarin jini ba kamar sauran kayan abinci mai yawa.

Wannan ya ce, mutanen da ke da ciwon sukari ya kamata su guji cin ayaba da yawa da suka daɗe. Yana da kyau koyaushe a kula da matakan sukarin jini a hankali bayan cinye adadin sukari da yawa.

A wani bayanin daban, wasu binciken sun nuna cewa wannan 'ya'yan itace hatsari ne ga maƙarƙashiya, yayin da wasu ke da'awar cewa ayaba na iya samun akasi (,).

Lokacin cinyewa cikin matsakaici, ayaba ba ta da wata mummunar illa.

Ayaba galibi ana ɗaukar lafiya. Koyaya, mutanen da ke da ciwon sukari na 2 su guji yawan cin ayaba da ta daɗe.

Layin kasa

Ayaba suna daga cikin 'ya'yan itacen da aka fi amfani da su a duniya.

Da farko sun hada da carbs, suna dauke da adadi mai yawa na bitamin, ma'adanai, da antioxidants. Potassium, bitamin C, catechin, da sitaci mai juriya suna daga cikin lafiyayyun abinci mai gina jiki.

Ayaba na iya samun fa'idodi da yawa - gami da haɓaka zuciya da lafiyar narkewar abinci - lokacin da ake ci a kai a kai a matsayin wani ɓangare na rayuwar lafiya.