Manyan Fa'idodi 6 na 'Ya'yan itacen Baobab da Foda

Wadatacce

• 1. Mawadaci a cikin Muhimman Vitamin da kuma Ma'adanai
• 2. Mayu Taimakawa Nauyin Nauyi Ta Hanyar Nuna Jin Cikar
• 3. Zai Iya Taimakawa Matakan Sugar Jini
• 4. Maganin Antioxidant da Polyphenol na Iya Rage Kumburi
• 5. Babban abun ciki na Fiber na iya inganta Kiwan narkewar abinci
• 6. Greatari Mai Girma, Mai Gina Jiki ga Abincin Ku - Sabbi ko Fata
• Illolin Hanyoyi masu Tasiri
• Layin .asa

Baobab itace ta ɗan asalin wasu yankuna na Afirka, Arabia, Australia da Madagascar.

Har ila yau sanannun sunan su na kimiyya Adansonia, Itacen baobab na iya yin tsayi har zuwa ƙafa 98 (mita 30) tsayi kuma su samar da babban fruita fruitan itace wanda yawanci ana cinye shi kuma ana yaba shi saboda ƙamshi mai kama da citrus.

Pulunƙwasa, ganyaye da tsaba na fruita fruitan baobab - wanda shima ana samun sa a foda - an haɗa shi da fa'idodi da yawa na kiwon lafiya kuma suna da mahimmanci a girke-girke da abinci iri-iri.

Anan akwai manyan fa'idodi 6 na 'ya'yan baobab da garin hoda.

1. Mawadaci a cikin Muhimman Vitamin da kuma Ma'adanai

Baobab kyakkyawan tushe ne na yawancin bitamin masu mahimmanci da ma'adanai.

Bincike ya nuna cewa kayan abinci na baobab na iya bambanta dangane da yanayin ƙasa inda ya girma kuma tsakanin sassa daban-daban na shuka, kamar ganye, ɓangaren litattafan almara da iri.

Misali, ɓangaren litattafan almara na cike da bitamin C, antioxidants da maɓallan ma'adanai da yawa kamar potassium, magnesium, iron da zinc ().

Ganyayyaki suna da wadataccen sinadarin calcium da sunadarai masu inganci wadanda za'a iya narkar dasu cikin sauki.

Bugu da ƙari, ana ɗora ƙwaya da kwaya na tsire-tsire tare da zare, mai da ƙananan ƙwayoyin cuta kamar thiamine, alli da baƙin ƙarfe (, 3).

Koyaya, a mafi yawan sassan duniya inda ba'a sami sabo baobab, anfi samunta azaman busasshen foda.

Baobab foda yana dauke da mahimman abubuwa masu gina jiki amma musamman yana cikin bitamin C, bitamin B6, niacin, baƙin ƙarfe da potassium.

Cokali biyu (gram 20) na hoobba baobab yana bada kusan ():

• Calories: 50
• Furotin: Gram 1
• Carbs: 16 gram
• Kitse: 0 gram
• Fiber: 9 gram
• Vitamin C: 58% na Ra'ayin Rana na Yau da kullum (RDI)
• Vitamin B6: 24% na RDI
• Niacin: 20% na RDI
• Ironarfe: 9% na RDI
• Potassium: 9% na RDI
• Magnesium: 8% na RDI
• Alli: 7% na RDI

Sabili da haka, duka hodar baobab da sabo na tsire suna da gina jiki sosai.

Takaitawa Baobab yana da ƙoshin abinci mai gina jiki kuma ɓangarori daban-daban na samar da tsire-tsire iri-iri na furotin, bitamin C, antioxidants, potassium, magnesium, baƙin ƙarfe, tutiya, alli da bitamin na B.

2. Mayu Taimakawa Nauyin Nauyi Ta Hanyar Nuna Jin Cikar

Wasu bincike sun gano cewa ƙara baobab a cikin abincinku na iya zama da amfani idan kuna neman sauke toan ƙarin fam.

Zai iya taimaka wajan dakatar da buƙatun da haɓaka jin cikar, yana taimaka muku cin ƙasa da rage ƙiba.

Smallaya daga cikin ƙananan bincike a cikin mutane 20 ya nuna cewa shan mai laushi tare da giram 15 na baobab cire ƙarancin rage ƙarancin yunwa idan aka kwatanta da abin sha na placebo ().

Baobab shima yana cike da fiber, tare da yawancin shirye-shiryen foda waɗanda suke shiryawa kusan gram 4.5 na zare a kowane tebur (gram 10) ().

Fiber yana motsawa cikin jikinka a hankali kuma zai iya taimakawa jinkirin ɓoye cikinka, ya sa ka ji daɗi sosai ().

Kawai ƙara yawan abincin ku na fiber da gram 14 a kowace rana an nuna rage ƙimar calorie har zuwa 10% da rage nauyin jiki da matsakaicin fam 4.2 (1.9 kilogiram) sama da wata huɗu ().

Takaitawa Baobab yana da ƙoshin fiber kuma an nuna shi don rage jin yunwa wanda zai iya haɓaka ƙimar nauyi.

3. Zai Iya Taimakawa Matakan Sugar Jini

Baara baobab a cikin abincinku na iya amfani da kula da sukarin jini.

A hakikanin gaskiya, wani bincike ya gano cewa yin burodin baobab a cikin farin burodi ya rage adadin sitaci mai saurin narkewa kuma ya rage karuwar matakan sukarin jini a jiki ().

Hakanan, wani ƙaramin bincike a cikin mutane 13 ya nuna cewa ƙara baobab a cikin farin burodi ya rage adadin insulin da ake buƙata don ɗaukar suga daga jini zuwa ƙwayoyin don taimakawa sarrafa matakan sukarin jini ().

Saboda yawan abun ciki na fiber, baobab na iya taimakawa jinkirin shan sukari a cikin jini, wanda zai iya hana ɓarkewa da haɗari a cikin jini da kuma daidaita matakan tsawon lokaci ().

Takaitawa Baobab na iya taimakawa jinkirin ƙaruwar matakan sukarin jini da rage adadin insulin da ake buƙata don kiyaye ƙwayar suga cikin jini.

4. Maganin Antioxidant da Polyphenol na Iya Rage Kumburi

Baobab yana cike da antioxidants da polyphenols, waɗanda sune mahaɗan da ke kare ƙwayoyin ku daga lalacewar oxidative da rage kumburi a jikin ku.

Wasu nazarin suna nuna cewa kumburi na yau da kullun na iya taimakawa cikin jerin yanayin kiwon lafiya, gami da cututtukan zuciya, ciwon daji, cututtukan autoimmune da ciwon sukari ().

Kodayake bincike na yanzu an fi iyakance shi ga dabbobi, wasu nazarin sun lura cewa baobab na iya taimakawa rage matakan ƙonewa a cikin jiki.

Studyaya daga cikin binciken bera ya gano cewa pulan bishiyar baobab sun rage alamomi da yawa na kumburi kuma sun taimaka kare zuciya daga lalacewa ().

Wani bincike na linzamin kwamfuta ya nuna cewa cirewar baobab ya rage lalacewar ƙwayoyin cuta ga ƙwayoyin cuta da ƙananan matakan kumburi ().

Koyaya, duk da waɗannan tabbatattun binciken, har yanzu ana buƙatar ƙarin bincike don sanin yadda baobab zai iya tasiri kumburi a cikin mutane.

Takaitawa Nazarin dabba ya nuna cewa baobab na iya taimakawa rage ƙonewa da hana lalata ƙwayoyin cuta ga ƙwayoyin cuta, amma ana buƙatar ƙarin bincike a cikin mutane.

5. Babban abun ciki na Fiber na iya inganta Kiwan narkewar abinci

Baobab kyakkyawan tushe ne na zare, kuma nau'ikan foda zasu iya ƙunsar har zuwa 18% na ƙimar da aka ba da shawarar yau da kullun a cikin cokali ɗaya kawai (gram 10) ().

Fiber yana motsawa ta cikin sashin jikinka wanda ba shi da inganci kuma yana da mahimmanci ga lafiyar narkewar abinci ().

Misali, wani bita da aka gudanar kan karatu guda biyar ya nuna cewa yawan cin fiber ya kara yawan madogara a cikin mutane masu daukewar ciki ().

Fiber kuma yana aiki ne a matsayin prebiotic kuma yana ciyar da ƙwayoyin cuta masu amfani a cikin hanjinka, yana inganta lafiyar hanji microbiome ().

Sauran binciken sun nuna cewa kara yawan shan zaren na iya karewa daga yanayi kamar gyambon ciki, cututtukan hanji da basir (,,).

Takaitawa Baobab yana da yawan zare, wanda zai iya inganta lafiyar narkewar abinci kuma ya hana yanayi kamar maƙarƙashiya, ulcers na hanji, cututtukan hanji da basur.

6. Greatari Mai Girma, Mai Gina Jiki ga Abincin Ku - Sabbi ko Fata

Baobab yana girma a cikin Afirka, Madagascar da Ostiraliya kuma ana iya cin sa sabo ko amfani da shi don ƙara ɗanɗano na dandano da abubuwan gina jiki ga kayan zaki, stews, soups and smoothies.

Koyaya, samun sabon baobab na iya zama ƙalubale a cikin ƙasashe inda fruita fruitan itace ba sa yawan ci.

Abin farin ciki, ana samun nau'ikan foda a yawancin shagunan abinci na kiwon lafiya da kuma yan kasuwar kan layi a duk duniya.

Don hanya mai sauri da sauƙi don samun yawan yau da kullun na baobab, gwada haɗa hoda a cikin abubuwan sha da kuka fi so, kamar ruwa, ruwan 'ya'yan itace, shayi ko santsi.

Hakanan zaka iya ƙara foda a cikin kayan da aka toya ko yayyafa ɗan yogurt ko oatmeal don maganin wadataccen antioxidant.

Tare da ɗan kerawa, akwai hanyoyi marasa iyaka don jin daɗin baobab da amfani da fa'idodi na musamman na kiwon lafiya waɗanda zai bayar.

Takaitawa Baobab za a iya cinye sabo ko a cikin fom ɗin foda kuma a ƙara shi da nau'ikan girke-girke daban-daban.

Illolin Hanyoyi masu Tasiri

Kodayake yawancin mutane suna iya cinye baobab lafiya, amma yakamata a yi la'akari da wasu tasirin illa.

Na farko, tsaba da ɓangaren litattafan almara suna ƙunshe da abubuwan ƙoshin abinci mai gina jiki, kamar su phytates, tannins da oxalic acid, waɗanda za su iya rage narkewar abinci da wadatar su ().

Koyaya, yawan kayan masarufin da aka samo a cikin baobab yayi ƙasa kaɗan don damuwa ga yawancin mutane, musamman idan kuna bin ingantaccen abinci mai cike da wadataccen abinci mai ƙoshin lafiya (21).

Har ila yau, akwai wasu damuwa game da kasancewar cyclopropenoid fatty acid a cikin man baobab, wanda zai iya tsoma baki tare da haɗin fatty acid kuma zai iya taimakawa ga matsalolin lafiya (,).

Duk da haka, nazarin ya nuna cewa waɗannan mahaɗan masu cutarwa suna ragu sosai yayin aiki kuma da wuya su zama matsala ga yawancin mutane (24).

A ƙarshe, bincike yana iyakance akan tasirin baobab ga mata masu ciki ko masu shayarwa.

Sabili da haka, ya fi kyau a ci gaba da kasancewa cikin matsakaici kuma a tuntuɓi likitanka idan kuna da wasu tambayoyi ko damuwa.

Takaitawa Baobab bai yi karatu mai kyau ba a cikin matan da ke da ciki ko masu shayarwa kuma ya ƙunshi wasu ƙwayoyi masu ƙarancin abinci da ƙwayoyin cuta na cyclopropenoid, waɗanda ƙila suna da mummunan sakamako amma sun ragu yayin aiki.

Layin .asa

Baobab 'ya'yan itace ne waɗanda aka haɗu da wasu fa'idodi masu fa'ida ga lafiyar jiki.

Toari da samar da mahimman abubuwa masu gina jiki, ƙara baobab a cikin abincinku na iya taimakawa asarar nauyi, taimakawa daidaita matakan sukarin jini, rage kumburi da inganta lafiyar narkewa.

Mafi kyau duka, baobab - aƙalla a cikin foda - yana da sauƙin samu kuma yana da sauƙin fahimta, yana mai sauƙin ƙarawa zuwa abincinku kuma ku more.