Bell Barkono 101: Gaskiyar Abinci da Fa'idodin Kiwan lafiya

Wadatacce

• Gaskiyar abinci mai gina jiki
• Carbs
• Vitamin da ma'adanai
• Sauran mahadi
• Amfanin lafiya na barkono mai kararrawa
• Lafiyar ido
• Rigakafin karancin jini
• Abubuwa masu illa
• Layin kasa

Bell barkonoCapsicum shekara) 'ya'yan itace ne na dangin dare.

Suna da alaƙa da barkono mai barkono, tumatir, da kuma burodin burodi, dukansu asalinsu ne na Tsakiya da Kudancin Amurka.

Hakanan ana kiransa barkono mai daɗi ko ɗan ɗanɗano, ana iya cin barkono mai ƙararrawa ko dai ɗanye ko dafa shi.

Kamar dangin su na kusa, barkono barkono, barkono mai ƙararrawa wani lokacin ana shanya shi kuma ana masa hoda. A wannan yanayin, ana kiran su paprika.

Suna da ƙarancin kuzari kuma suna da wadataccen bitamin C da sauran antioxidants, yana mai da su kyakkyawan ƙari ga lafiyayyen abinci.

Barkono mai kararrawa na da launuka iri-iri, kamar su ja, rawaya, lemu, da kore - wadanda ba su balaga ba.

Ganyen kore, barkono wanda bai ɗanɗana ba yana da ɗanɗano mai ɗanɗano kuma ba shi da daɗi kamar cikakke.

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

Gaskiyar abinci mai gina jiki

Fresh, ɗanyen barkono mai ƙararrawa yawanci ya ƙunshi ruwa (92%). Sauran sune carbs da ƙananan furotin da mai.

Babban kayan abinci a cikin oza 3.5 (gram 100) na ɗanye, barkono mai ƙararrawa sune ():

• Calories: 31
• Ruwa: 92%
• Furotin: Gram 1
• Carbs: 6 gram
• Sugar: Gram 4.2
• Fiber: Giram 2.1
• Kitse: 0.3 gram

Carbs

Barkono mai kararrawa da farko an hada shi ne da carbs, wanda ke samar da mafi yawan abubuwan kalori - tare da oza 3.5 (gram 100) dauke da gram 6 na carbi.

Carbs galibi sugars ne - kamar su glucose da fructose - waɗanda ke da alhakin dandano mai ɗanɗano na barkono ƙararrawa mai ɗanɗano.

Har ila yau barkono mai kararrawa yana dauke da ƙananan fiber - 2% ta sabon nauyi. Kalori don kalori, suna da kyau sosai tushen fiber ().

Barkono mai ƙararrawa yawanci ya ƙunshi ruwa da carbs. Yawancin carbs sugars ne, kamar su glucose da fructose. Har ila yau barkono mai ƙararrawa shine asalin fiber.

Vitamin da ma'adanai

Ana ɗora barkono mai ƙararrawa tare da bitamin da ma'adanai iri-iri ():

• Vitamin C Pepperaya daga cikin barkono mai ƙara matsakaici yana ba da 169% na Reference Daily Intake (RDI) don bitamin C, yana mai da shi ɗayan mahimman hanyoyin abinci na wannan muhimmin gina jiki.
• Vitamin B6. Pyridoxine shine mafi yawan nau'in bitamin B6, wanda shine dangi mai gina jiki mai mahimmanci don samuwar jajayen ƙwayoyin jini.
• Vitamin K1. Wani nau'i na bitamin K, wanda aka fi sani da phylloquinone, K1 yana da mahimmanci don daskarewar jini da lafiyar ƙashi.
• Potassium. Wannan mahimmin ma'adanin na iya inganta lafiyar zuciya ().
• Folate. Hakanan an san shi da bitamin B9, folate yana da ayyuka iri-iri a jikinku. Samun wadataccen abinci yana da matukar mahimmanci yayin daukar ciki ().
• Vitamin E. Antioxidant mai ƙarfi, bitamin E yana da mahimmanci ga jijiyoyi da tsokoki masu lafiya. Mafi kyawun tushen abincin wannan bitamin mai narkewa shine mai, kwayoyi, tsaba, da kayan lambu.
• Vitamin A. Red barkono mai kararrawa yana dauke da sinadarin pro-bitamin A (beta carotene), wanda jikinka ya canza zuwa bitamin A ().

Barkono mai kararrawa yana da matukar yawa a cikin bitamin C, tare da guda daya wanda ke samarwa har zuwa 169% na RDI. Sauran bitamin da ma'adanai a cikin barkono mai kararrawa sun hada da bitamin K1, bitamin E, bitamin A, folate, da potassium.

Sauran mahadi

Barkono mai kararrawa yana da wadata a cikin antioxidants daban-daban - musamman carotenoids, waɗanda suka fi yawa cikin samfuran cikakke ().

Babban mahadi a barkono mai kararrawa sune:

• Capsanthin. Musamman maɗaukakiyar jan barkono mai ƙararrawa, capsanthin shine mai ikon antioxidant da ke da alhakin kyakkyawan launi ja (6, 7).
• Violaxanthin. Wannan fili shine mafi yawan kwayar maganin karoid a cikin barkono kararrawa mai rawaya ().
• Lutein. Yayinda yake da yawa cikin koren barkono mai kararrawa (wanda bai waye ba) da baƙar fata paprika, lutein baya nan daga cikakke barkono mai kararrawa. Isasshen shan lutein na iya inganta lafiyar ido (6,).
• Quercetin. Nazarin ya nuna cewa wannan polyphenol antioxidant na iya zama mai amfani don hana wasu yanayi na yau da kullun, kamar cututtukan zuciya da kansar (,,).
• Luteolin. Hakanan ga quercetin, luteolin antioxidant polyphenol ne wanda zai iya samun nau'ikan tasirin kiwon lafiya masu amfani (,).

Barkono mai kararrawa yana dauke da sinadarin antioxidants masu kyau, ciki har da capsanthin, violaxanthin, lutein, quercetin, da luteolin. Wadannan mahaɗan tsire-tsire suna da alaƙa da fa'idodin kiwon lafiya da yawa.

Amfanin lafiya na barkono mai kararrawa

Kamar yawancin abinci na tsire-tsire, barkono ƙararrawa ana ɗaukarsu lafiyayyen abinci.

Yawan amfani da 'ya'yan itace da kayan marmari an danganta shi da rage kasadar cututtukan da ke ci gaba, kamar su cutar kansa da cututtukan zuciya.

Bugu da kari, barkono mai kararrawa na iya samun wasu wasu fa'idodin kiwon lafiya.

Lafiyar ido

Mafi yawan nau'ikan lalacewar gani sun hada da lalatawar macular da ciwon ido, manyan dalilan su sune tsufa da cututtuka ().

Koyaya, abinci mai gina jiki na iya taka muhimmiyar rawa wajen haɓaka waɗannan cututtukan.

Lutein da zeaxanthin - carotenoids da aka samo a cikin adadi mai yawa a cikin barkono mai kararrawa - na iya inganta lafiyar ido idan aka cinye su cikin wadatattun abubuwa,,,,.

A hakikanin gaskiya, suna kiyaye kwayar ido - bangon idonka mai sauƙin gani - daga lalacewar sanadari (,,).

Yawancin karatu sun nuna cewa yawan cin abinci mai wadataccen wadata a cikin waɗannan carotenoids na iya yanke haɗarin duka cututtukan ido da lalacewar macular (,,,,).

Don haka, ƙara barkono mai ƙararrawa a abincinku na iya taimaka rage haɗarin rashin gani.

Rigakafin karancin jini

Anaemia yanayi ne na yau da kullun wanda ke nuna ƙarancin ƙarfin jininku ɗaukar oxygen.

Ofaya daga cikin abubuwan da ke haifar da ƙarancin jini shine ƙarancin baƙin ƙarfe, manyan alamomin su sune rauni da gajiya.

Ba wai kawai barkono kararrawa shine tushen ƙarfe mai kyau ba, suna da wadataccen arziki a cikin bitamin C, wanda ke ƙarɗa ƙarfe daga hanjin ku ().

A hakikanin gaskiya, barkono kararrawa mai matsakaicin matsakaici na iya ƙunsar 169% na RDI na bitamin C ().

Amfani da baƙin ƙarfe yana ƙaruwa sosai lokacin da kuke shan 'ya'yan itatuwa ko kayan marmari masu ɗimbin bitamin C ().

A saboda wannan dalili, cin ɗanyen barkono mai ƙararraki tare da abinci mai wadataccen ƙarfe - kamar su nama ko alayyaho - na iya taimaka wajan ƙarfe baƙin ƙarfe na jikinka, yana yanke haɗarin cutar anemia.

Kamar sauran 'ya'yan itace da kayan marmari, barkono mai kararrawa na iya samun fa'idodi da yawa ga lafiya. Wadannan sun hada da inganta lafiyar ido da kuma rage barazanar karancin jini.

Abubuwa masu illa

Barkono mai ƙararrawa gabaɗaya yana da lafiya kuma an jure shi da kyau, amma wasu mutane na iya zama rashin lafiyan. Wannan ya ce, rashin lafiyan yana da wuya.

Duk da haka, wasu mutanen da ke fama da cutar ƙurar pollen na iya zama masu damuwa da barkono mai ƙararrawa saboda rashin lafiyan giciye-reactivity (,).

Rashin halayen giciye na rashin lafiyan na iya faruwa tsakanin wasu abinci saboda suna iya ƙunsar nau'ikan rashin lafiyan - ko abubuwan ƙoshin kamanni a cikin tsarin sunadarai.

Lokacin da aka ci abinci cikin matsakaici, barkono mai ƙararrawa ba shi da wata illa ta lafiya. Koyaya, suna iya haifar da rashin lafiyar wasu mutane.

Layin kasa

Barkono mai kararrawa yana da wadataccen bitamin da antioxidants, musamman bitamin C da carotenoids iri-iri.

Saboda wannan dalili, suna iya samun fa'idodi da dama na kiwon lafiya, kamar inganta lafiyar ido da rage haɗarin cututtukan cututtuka da yawa.

Gabaɗaya, barkono ƙararrawa kyakkyawan ƙari ne ga ingantaccen abinci.