7 Nau'oi Masu Ban Sha'a na Span wake

Wadatacce

• 1. Kayan wake na wake
• 2. tsiron tumbu
• 3. Ganyen wake
• 4. Chickpea ya tsiro
• 5. Mung wake
• 6. Waken waken suya
• 7. 'Ya'yan wake Adzuki
• Umurnin toshewa
• Hankali don cin tsiron wake
• Layin kasa

Yin tohuwa wani tsari ne na halitta wanda ke haifar da tsirowar ƙwaya, hatsi, kayan lambu, da kuma legumes.

Spaƙƙarfan wake wani abu ne na yau da kullun a cikin salads da jita-jita na Asiya kamar fure, kuma akwai nau'ikan iri-iri.

Kuna iya samun nau'ikan tsire-tsire iri-iri na wake a shagon sayar da kayan masarufi na gida ko tsiro da kanku.

Bincike ya nuna cewa tsirowa yana ƙara ƙimar abincin waɗannan abinci ta hanyar inganta narkewar abinci da ingancin wasu abubuwan gina jiki, kamar su sunadarai.

Abin da ya fi haka, an bayyana tsire-tsire a matsayin gidajen abinci mai gina jiki tare da sakamako masu haɓaka na kiwon lafiya da yawa (,,).

Anan ga nau'ikan wake 7 masu ban sha'awa.

1. Kayan wake na wake

Koda wake (Phaseolus vulgaris L.) wani nau'in wake ne na yau da kullun wanda ya samo sunan daga yanayin kamanninsa na koda.

Abubuwan da suke toyawa suna da furotin da ƙananan kalori da carbi. Kofi ɗaya (gram 184) na ƙwanƙollan wake wake ():

• Calories: 53
• Carbs: 8 gram
• Furotin: 8 gram
• Kitse: Gram 1
• Vitamin C: 79% na Dailyimar Yau (DV)
• Folate: 27% na DV
• Ironarfe: 8% na DV

Waɗannan tsiron suma suna da yawa a cikin melatonin, kwayar da jikinku ma yake samarwa don daidaita yadda take bacci. Melatonin shima yana da kayan antioxidant wanda ke kare jikinka daga cututtukan da suke kyauta, wadanda sune mahaukatan cutarwa wadanda zasu iya haifar da lalacewar kwayar halitta (,).

Yayinda jikinka ke samar da melatonin ta halitta, yawan sa yana raguwa da shekaru. Masu bincike sunyi imanin cewa saukar da matakan na iya haɗuwa da al'amuran kiwon lafiya yayin da kuka tsufa ().

Yawancin karatu sun danganta cin melatonin zuwa rage haɗarin cututtukan yau da kullun, kamar nau'in ciwon sukari na 2 da cututtukan zuciya (,,,).

Studyaya daga cikin nazarin shekaru 12 a cikin mata 370 ya ƙaddara cewa waɗanda ke da ƙananan matakan melatonin suna da haɗarin haɗarin kamuwa da ciwon sukari na 2 na musamman ().

A halin yanzu, wani binciken ya gano cewa bayan ciyar da berayen wani kwaro daga wake wake, matakan melatonin na jini ya karu da 16% ().

Koyaya, ana buƙatar ƙarin bincike a cikin mutane.

Sprouted wake na wake an fi kyau dafa shi. Zaki iya tafasawa, dafa shi, ko kuma a soya su, sannan a hada su da abinci irin su stew da noodles.

Koda wake yana da yawa a cikin antioxidants, kamar bitamin C da melatonin. Melatonin an yi imanin zai rage haɗarin kamuwa da ciwon sukari na 2 da cututtukan zuciya.

2. tsiron tumbu

Lentils legumes ne da suka zo da launuka iri-iri, dukkansu ana iya samun saukinsa a sauƙaƙe don inganta ƙimar abincin su.

Kofi ɗaya (gram 77) na kayan lambu na lambun fakiti ():

• Calories: 82
• Carbs: 17 gram
• Furotin: 7 gram
• Kitse: 0.5 grams
• Vitamin C: 14% na DV
• Folate: 19% na DV
• Ironarfe: 14% na DV

Tsarin furewa yana haɓaka lentil 'abun ciki na phenolic ta babban mutum 122%. Magungunan Phenolic rukuni ne na mahaukaciyar tsire-tsire masu maganin antioxidant wanda zai iya samar da maganin ƙwayar cuta, anti-inflammatory, da anti-allergenic properties (,).

Saboda increasedarfin haɓakar antioxidant, tsiron lentil na iya rage LDL (mara kyau) cholesterol, ƙananan matakan na iya ƙara haɗarin kamuwa da cututtukan zuciya, rubuta ciwon sukari na 2, da kiba (,,).

Studyaya daga cikin bincike na mako 8 a cikin mutane 39 da ke dauke da ciwon sukari na 2 ya nuna cewa cin kofi 3/4 (gram 60) na kayan lambu a kowace rana yana rage triglyceride da matakan LDL (mara kyau) na cholesterol yayin haɓaka HDL (mai kyau) cholesterol, idan aka kwatanta da ƙungiyar kulawa ( ).

Har yanzu, ana buƙatar ƙarin bincike don tallafawa wannan binciken.

Ba kamar tsiron wake na wake ba, za a iya jin daɗin tsiron wake duk dafaffe ko ɗanye. Gwada su a kan salat ɗin da kuka fi so ko sanwic, ko ƙara su a cikin miya ko kayan lambun da aka dafa.

Lentil sprouts ya shirya babban antioxidants wanda zai iya rage matakan cholesterol. Hakanan, wannan na iya taimaka rage haɗarin kamuwa da cututtukan zuciya.

3. Ganyen wake

Fitar tsire-tsire suna da mashahuri don ɗan ɗanɗano mai ɗanɗano. Dukansu kore da launin rawaya za a iya toho.

Suna da ƙoshin lafiya, tare da shirya kofi 1 (gram 120) ():

• Calories: 149
• Carbs: 33 gram
• Furotin: 11 gram
• Kitse: Gram 1
• Vitamin C: 14% na DV
• Folate: 43% na DV
• Ironarfe: 15% na DV

Faɗin wake ya ƙunshi kusan ninki biyu na adadin ɗanyen (B9) a matsayin ɗanyen wake. Ficaranci a cikin wannan bitamin na iya haifar da lahani na haihuwa, kamar zuciya da lahani na bututu (,).

Lalacin bututu na jijiyoyi na faruwa ne lokacin da ƙasusuwan da ke zagaye da ƙashin bayan ɗanka ko kwanyar ka ba su ci gaba yadda ya kamata, wanda hakan na iya haifar da bayyanar kwakwalwa da lakar bayan haihuwa.

Karatun ya nuna cewa sinadarin folic acid yana rage matsalar larurar bututun hanji tsakanin mata masu haihuwa (,).

Masana kiwon lafiya kuma suna ba da shawarar cin abinci mai wadataccen ɗanɗano, kamar su fure.

Farokin wake sun fi taushi yawa. Sun haɗu da kyau tare da ganye masu ganye a cikin salads amma kuma ana iya soyayyen-soyayyen.

Ana ɗora tsiran tsire-tsire tare da fure, mai mahimmanci na gina jiki don hana lahani na zuciya da layin jijiyoyin jiki.

4. Chickpea ya tsiro

Chickpea sprouts suna da sauƙin yi kuma suna ɗaukar kwanaki 2 don tsiro, wanda yake da sauri sauri.

Sun tattara furotin sosai fiye da sauran tsiro kuma ana ɗora su da abubuwan gina jiki. Kofi ɗaya (gram 140) na itacen ganyen kaji yana bayarwa:

• Calories: 480
• Carbs: 84 gram
• Furotin: 36 gram
• Kitse: 8 gram
• Vitamin C: 5% na DV
• Ironarfe: 40% na DV

Abin sha'awa, an nuna tsiro don ƙara yawan isoflavone abun ciki a cikin kajin ta sama da ninki 100. Isoflavones sune phytoestrogen - tushen tsirrai wanda yake kwaikwayon rawar estrogen (,,).

Tunda matakan estrogen sun fara raguwa lokacin da mata suka kai menopause, cin abinci mai wadataccen phytoestrogen na iya taimakawa rage alamomin jinin haila, ciki har da osteoporosis da matakan cholesterol na jini mai girma (,).

Wani bincike na kwanaki 35 a cikin beraye ya tabbatar da cewa yawan kwayar ciyawar da ake fitarwa a kowace rana ya rage raguwar kashi ().

Wani binciken bera ya ƙarasa da cewa cin abinci na yau da kullum na ɗanyen ciyawar ya rage yawan cholesterol da matakan triglyceride yayin haɓaka matakan HDL (mai kyau) na cholesterol. Wannan yana nuna cewa tsiro-tsire na iya taimakawa hana cututtukan zuciya ().

Koyaya, ana buƙatar binciken ɗan adam.

Za a iya cin ɗanyen ciyawar da aka ɗanɗana azaman abinci mai sauri mai gina jiki ko haɗuwa don yin ɗanyen hummus. Hakanan za'a iya dafa su a cikin miya ko burgeta masu cin nama.

Chickpea sprouts suna da yawa a cikin furotin da isoflavones, phytoestrogen wanda zai iya taimakawa wajen magance alamun haila.

5. Mung wake

Maganin wake wake yana daga cikin fitattun wake da yawa.

An samo su ne daga wake wake, waɗanda galibi ana noma su a Gabashin Asiya amma kuma sananne ne a yawancin gidajen cin abinci na yamma da shaguna.

Suna da ƙarancin adadin kalori, tare da kofi 1 (gram 104) suna bayarwa ():

• Calories: 31
• Carbs: 6 gram
• Furotin: 3 gram
• Vitamin C: 15% na DV
• Folate: 16% na DV
• Ironarfe: 5% na DV

Yin tohuwa yana ƙara ƙwanƙwan flavonoid da bitamin C ɗin har sau 7 da 24, bi da bi. Hakanan, wannan yana haɓaka haɓakar antioxidant ɗin su ().

Abin da ya fi haka, wasu bincike suna danganta waɗannan tsiro-tsire zuwa fa'idodi masu amfani da cutar ta hanyar yaƙi da lalacewar cutarwa kyauta ().

Hakanan, binciken-bututu na gwaji a cikin kwayoyin halittar dan adam wanda aka yi amfani da shi tare da wannan tsamewar ya gano wani tasirin mai guba akan kwayoyin cutar kansa - ba tare da lalacewar kwayoyin lafiya ba ().

Wannan ya ce, ka tuna cewa binciken mutum ya zama dole.

Mungun wake wake shine babban abincin Asiya kuma don haka ya dace da jita-jita kamar soyayyen shinkafa da girkin bazara.

Yin torowa yana ƙara yawan ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin cuta, wanda zai iya inganta halayensu na yaƙi da cutar kansa. Koyaya, ana buƙatar ƙarin bincike.

6. Waken waken suya

Maganin waken soya shine sanannen sashi a yawancin jita-jita na Koriya. Sun girma ta hanyar noman waken soya.

Kofi daya (gram 70) na waken soya na fakiti ():

• Calories: 85
• Carbs: 7 gram
• Furotin: 9 gram
• Kitse: 5 gram
• Vitamin C: 12% na DV
• Folate: 30% na DV
• Ironarfe: 8% na DV

Sprouting yana saukar da matakan waken soya na sinadarin phytic acid, wanda shine mai samarda abinci wanda yake daure wa ma'adinai kamar ƙarfe, yana gurɓata shan su. Misali, madarar waken soya da tofu da aka yi daga tsiro suna da kashi 59% da 56% ƙasa da ƙwayar phytic, bi da bi, fiye da kayayyakin da ba su toho ba (36,).

Sabili da haka, tsiron waken soya na iya yin baƙin ƙarfe-irin baƙin ƙarfe da ake samu a tsirrai - mafi wadatar jikinku ().

Lokacin da matakan ƙarfe kaɗan, ba za ka iya samar da isasshen haemoglobin - furotin a cikin ƙwayoyin jinin jini wanda ke jigilar iskar oxygen cikin jikinka. Wannan na iya haifar da karancin karancin baƙin ƙarfe.

Wani bincike na tsawon watanni 6 a cikin 'yan mata 288 da ke fama da karancin karancin sinadarin iron ya gano cewa wadanda suka sha auduga 3 (100 ml) na madarar waken soya a kowace rana sun inganta matakansu na ferritin, wanda shi ne furotin da ke adana baƙin ƙarfe a jikinku ().

Hakazalika, nazarin makonni 2 a cikin beraye tare da wannan yanayin ya lura cewa wani karin narkar da waken soya ya ɗaga matakan haemoglobin ɗin nasu zuwa na berayen masu lafiya ().

Kamar wannan, waken soya da ya tsiro zai iya taimakawa wajen hanawa da magance wannan nau'in cutar ta jini. Duk ɗaya, ƙarin bincike yana da garantin.

Sakin waken soya na da fasali mai laushi da ɗanɗano mai ƙwari. An fi yawan cin su da dafa abinci kuma suna daɗin daɗin kari ga casseroles da stews.

Maganin waken soya na iya taimakawa wajen samar da baƙin ƙarfe don jikinka saboda ƙarancin abun ciki. Don haka, waɗannan tsiron na iya taimakawa wajen magance cutar ƙarancin ƙarfe.

7. 'Ya'yan wake Adzuki

Wake Adzuki dan karamin wake ne da aka noma a gabashin Asiya kuma yayi kamanceceniya da wake wake.

1-kofin (gram 133) na adzuki wake sprouts fakiti ():

• Calories: 466
• Carbs: 84 gram
• Furotin: 31 gram
• Kitse: Gram 1
• Vitamin C: 17% na DV
• Ironarfe: 40% na DV

Kamar yadda yake da yawancin wake da yayi toho, wake adzuki wanda yake bunkasa 25% yana inganta abinda yake haifar da sinadarin antioxidant. Babban sanannen sanannen fili a cikin waɗannan tsiro shine sinapic acid ().

Sinapic acid yana da kyawawan halaye masu haɓaka kiwon lafiya, gami da ingantaccen sarrafa sukari a cikin jini da anti-inflammatory, antibacterial, and anticancer effects ().

Nazarin dabba ya ba da shawarar cewa sinapic acid yana rage matakan hawan jini da juriya na insulin a cikin berayen masu ciwon suga (,).

Amma duk da haka, ba a san ko tsiron wake na adzuki yana yin irin wannan tasirin a cikin mutane ba. Kara karatu ya zama dole.

Adzuki wake sprouts yana da ɗanɗano na ɗanɗano kuma ana iya saka shi ɗanye zuwa salads, nade, da santsu. Hakanan zaka iya dafa su a cikin miya.

Adzuki wake sprouts yana alfahari da sinapic acid, wanda zai iya taimakawa sarrafa sukarin jini. Duk da haka, ana buƙatar ƙarin bincike.

Umurnin toshewa

Duk da yake zaku iya siyan tsire-tsire iri-iri iri-iri a cikin kantin sayar da abinci da kantuna na musamman, wataƙila ku tsirar da wasu nau'ikan da kanku.

Don farawa, zaku so siyan ɗanyen, busassun wake, sannan ku bi waɗannan matakan.

1. Kurke wake ki cire duk wani datti ko duwatsu. Sanya su a cikin gilashin gilashi.
2. Cika kamar 3/4 na tulun da ruwan sanyi, sa'annan ku rufe shi da zane ko raga kuma ku amintar da shi da zaren roba.
3. Bari wake ya jiƙa awa 8-24 ko har sai ya faɗaɗa zuwa ninki biyu na girmansa. Yawancin lokaci, yabanya mafi girma suna buƙatar dogon jiƙa.
4. Zuba ruwa daga kwalbar, sake rufe shi da mayafin, sai a juye shi ya ci gaba da malalawa na wasu awanni.
5. Rinke wake yayi a hankali ya sake tsoma shi. Maimaita wannan mataki sau 2-3 a kowace rana don kwanaki 1-4 ko kuma har sai sprouts sun kasance a shirye.

A ƙarshen wannan aikin, ya kamata ku lura da tsiro da ke tsirowa daga tsaba. Tsawon ƙarshe na tsiro ya rage gare ku - gwargwadon yadda kuka riƙe su a cikin kwalba, ƙari za su yi girma.

Hankali don cin tsiron wake

Gabaɗaya, tsiro sune abinci mai saurin lalacewa.

Hakanan suna da babban haɗarin kamuwa da ƙwayoyin cuta, kamar daga Salmonella ko E. coli, saboda yanayin danshi da ake bukata don ci gaban su.

Dukansu Salmonella kuma E. coli na iya haifar da guba ta abinci, wanda na iya haifar da gudawa, amai, da ciwon ciki ().

Misali, ɓarkewar gudawa a shekara ta 2011 a cikin Jamus ta shafi mutane 26 waɗanda suka ba da rahoton cin tsiro ().

Mahukunta sun ba da shawarar a wanke ganyaye sosai kafin a ci, musamman idan kuna shirin cin su ɗanye. Mutanen da ke da rauni da garkuwar jiki, kamar yara, tsofaffi, da mata masu ciki, ya kamata su ci dafaffun tsiro kawai.

Sprouts suna da sauƙin yi a gida. Koyaya, suna haɗuwa da guba na abinci saboda haɗarin kamuwa da su daga Salmonella kuma E. coli. Ya kamata ku wanke su sosai ko dafa su don rage haɗarin kamuwa da ku.

Layin kasa

Yin tohuwa wata hanya ce ta halitta don haɓaka ƙididdigar kayan abinci na wake, saboda yana haɓaka abun cikin su na antioxidant kuma yana rage matakan rashin wadatar su.

Sprouts na iya bayar da fa'idodi da yawa na kiwon lafiya, gami da ingantaccen sarrafa sukari a cikin jini, rage alamomin jinin haila, da ƙananan haɗarin cututtukan zuciya, ƙarancin jini, da lahani na haihuwa.

Waɗannan abubuwan nishaɗin, abinci mai banƙyama na iya yin babban ƙari ga salatin ku na gaba ko soyayyen-soya.