Manyan Fa'idodi 8 na Farin Kabeji

Wadatacce

• 1. Yana dauke da Abubuwa da yawa
• 2. Maɗaukaki a cikin Fiber
• 3. Kyakkyawan Tushen Antioxidants
• 4. Mai Tallafawa Cikin Rashin Nauyi
• 5. Maɗaukaki a Choline
• 6. Mawadaci a Sulforaphane
• 7. -ananan Carb Sauyawa zuwa Hatsi da Legumes
• 8. Sauƙin Addara wa Abincin ku
• Layin .asa

Farin kabeji wani kayan lambu ne mai ƙoshin lafiya wanda ke da tushen tushen abubuwan gina jiki.

Hakanan ya ƙunshi mahaɗan tsire-tsire na musamman waɗanda zasu iya rage haɗarin cututtuka da yawa, gami da cututtukan zuciya da ciwon daji.

Bugu da ƙari, yana da asarar nauyi abota kuma mai sauƙi mai sauƙi don ƙarawa zuwa abincinku.

Anan akwai fa'idodin kiwon lafiya na tushen farin kabeji guda 8.

1. Yana dauke da Abubuwa da yawa

Bayanin abinci mai gina jiki na farin kabeji yana da ban sha'awa sosai.

Farin kabeji yana da ƙarancin adadin kuzari amma duk da haka yana cikin bitamin. A zahiri, farin kabeji ya ƙunshi wasu kusan dukkanin bitamin da ma'adinai da kuke buƙata (1).

Anan akwai bayyani game da abubuwan gina jiki da aka samo a cikin kofi 1, ko giram 128, na ɗan farin farin kabeji (1):

• Calories: 25
• Fiber: 3 gram
• Vitamin C: 77% na RDI
• Vitamin K: 20% na RDI
• Vitamin B6: 11% na RDI
• Folate: 14% na RDI
• Pantothenic acid: 7% na RDI
• Potassium: 9% na RDI
• Harshen Manganese: 8% na RDI
• Magnesium: 4% na RDI
• Phosphorus: 4% na RDI

Farin kabeji kyakkyawan tushe ne na bitamin da ma'adanai, yana ƙunshe da kusan kusan kowane bitamin da ma'adinai da kuke buƙata.

2. Maɗaukaki a cikin Fiber

Farin kabeji yana da girma a cikin fiber, wanda ke da amfani ga lafiyar gaba ɗaya.

Akwai fiber na 3 a cikin kofi ɗaya na farin kabeji, wanda shine 10% na bukatunku na yau da kullun (1).

Fiber yana da mahimmanci saboda yana ciyar da lafiyayyun kwayoyin cuta a cikin hanjin ku wanda ke taimakawa rage kumburi da inganta lafiyar narkewar abinci (,).

Amfani da isasshen zare na iya taimakawa hana yanayin narkewar abinci kamar maƙarƙashiya, diverticulitis da cututtukan hanji mai kumburi (IBD) (,).

Bugu da ƙari, nazarin ya nuna cewa abinci mai cike da kayan lambu masu ƙoshin fiber kamar farin kabeji yana da alaƙa da ƙananan haɗarin cututtuka da yawa, gami da cututtukan zuciya, ciwon daji da ciwon sukari (,,).

Fiber shima na iya taka rawa wajen rigakafin kiba, saboda ikon sa na inganta cikawa da rage yawan shan kalori (,).

Farin kabeji yana ƙunshe da babban zare, wanda ke da mahimmanci ga lafiyar narkewa kuma yana iya rage haɗarin cututtukan cututtuka da yawa.

3. Kyakkyawan Tushen Antioxidants

Farin kabeji shine babban tushen antioxidants, wanda ke kare kwayoyin halittarka daga cutarwa masu saurin cutarwa da kumburi.

Hakazalika da sauran kayan marmari na giciye, farin kabeji ya fi girma a cikin glucosinolates da isothiocyanates, ƙungiyoyi biyu na antioxidants waɗanda aka nuna don rage ci gaban ƙwayoyin kansa (,,,,).

A cikin karatun-tube, glucosinolates da isothiocyanates an nuna cewa suna da kariya musamman daga ciwon hanji, huhu, nono da cutar sankarar mafitsara ().

Farin kabeji ya ƙunshi carotenoid da flavonoid antioxidants kuma, waɗanda ke da tasirin cutar kansar kuma suna iya rage haɗarin wasu cututtuka da yawa, gami da cututtukan zuciya (,,,,).

Abin da ya fi haka, farin kabeji ya ƙunshi babban adadin bitamin C, wanda ke aiki azaman antioxidant. Sanannen sananne ne game da tasirinsa na kumburi wanda zai iya inganta lafiyar jiki da rage haɗarin cututtukan zuciya da ciwon daji (,).

Farin kabeji yana ba da adadi mai yawa na antioxidants, wanda ke da amfani don rage kumburi da kariya daga cututtuka da yawa na yau da kullun.

4. Mai Tallafawa Cikin Rashin Nauyi

Farin kabeji yana da kaddarorin da yawa waɗanda zasu iya taimakawa tare da asarar nauyi.

Na farko, yana da ƙarancin adadin kuzari tare da calories 25 kawai a kowane kofi, saboda haka zaku iya cin da yawa ba tare da samun nauyi ba.

Hakanan zai iya zama azaman mai maye gurbin calorie don abinci mai yawan kalori, kamar shinkafa da gari.

A matsayin kyakkyawan tushen fiber, farin kabeji yana jinkirta narkewa kuma yana inganta ji da cikawa. Wannan na iya rage adadin kalori da kuke ci ta atomatik ta atomatik, muhimmin mahimmanci wajen kula da nauyi (,).

Babban abun ciki na ruwa shine wani ɓangaren abar ƙarancin nauyi na farin kabeji. A zahiri, kashi 92% na nauyinta an yi shi ne da ruwa. Yawan cinye ruwa mai yawa, abinci mai ƙananan kalori yana da alaƙa da rashi nauyi (1,).

Farin kabeji yana da ƙarancin adadin kuzari amma yana da ƙarfi a cikin zare da ruwa - duk kaddarorin da za su iya taimakawa wajen rage nauyi.

5. Maɗaukaki a Choline

Farin kabeji yana da yawa a choline, muhimmin abinci mai gina jiki wanda mutane da yawa basu da shi.

Kofi ɗaya na farin kabeji ya ƙunshi 45 MG na choline, wanda shine kusan 11% na isasshen ci (AI) ga mata da 8% na maza (1, 22).

Choline yana da ayyuka masu mahimmanci a jiki.

Da farko dai, yana taka muhimmiyar rawa wajen kiyaye mutuncin membranan tantanin halitta, hada sinadarai na DNA da tallafawa karfin rayuwa (,).

Choline kuma yana da hannu cikin ci gaban kwakwalwa da kuma samar da ƙwayoyin cuta waɗanda ke da mahimmanci ga tsarin jijiyoyin lafiya. Menene ƙari, yana taimakawa hana ƙwayar cholesterol daga haɗuwa cikin hanta ().

Waɗanda ba sa cin isasshen ƙwayoyin cuta na iya samun haɗarin hanta da cututtukan zuciya, ƙari ga cututtukan jijiyoyin jiki kamar lalata da Alzheimer (,).

Ba yawancin abinci ke ƙunshe da choline ba. Farin kabeji, tare da broccoli, ɗayan mafi kyaun tushen tushen abinci mai gina jiki.

Farin kabeji kyakkyawan tushe ne na choline, abinci mai gina jiki mutane da yawa sun rasa. Yana da hannu cikin matakai da yawa a cikin jiki kuma yana aiki don hana cututtuka da yawa.

6. Mawadaci a Sulforaphane

Farin kabeji ya ƙunshi sulforaphane, mai zurfin nazarin antioxidant.

Yawancin gwajin gwaji da dabba sun sami sulforaphane don ba da taimako musamman don hana ci gaban kansa ta hanyar hana enzymes waɗanda ke cikin ciwon daji da ciwace ciwace (,,).

A cewar wasu nazarin, sulforaphane na iya kuma da damar dakatar da ci gaban ciwon daji ta hanyar lalata ƙwayoyin da suka riga sun lalace (,,).

Sulforaphane ya bayyana yana da matukar kariya daga kamuwa da ciwon sankarar hanji amma kuma anyi karatunsa game da illar sa akan wasu cututtukan kansa, kamar su nono, cutar sankarar bargo, pancreatic da melanoma.

Bincike ya nuna cewa sulforaphane na iya taimakawa rage hawan jini da kiyaye jijiyoyin lafiya - duka manyan abubuwan ne wajen hana cutar zuciya ().

A ƙarshe, nazarin dabba ya ba da shawarar cewa sulforaphane na iya taka rawa wajen rigakafin ciwon sukari da rage haɗarin rikice-rikicen da ke tattare da ciwon sukari, kamar cutar koda ().

Duk da yake karin bincike ya zama dole don sanin iyakar tasirin tasirin sulforaphane a cikin mutane, amfaninta na fa'idodin lafiya yana da alamar rahama.

Farin kabeji yana da arziki shine sulforaphane, mahaɗin shuka tare da sakamako mai fa'ida da yawa, kamar rage haɗarin cutar kansa, cututtukan zuciya da ciwon sukari.

7. -ananan Carb Sauyawa zuwa Hatsi da Legumes

Farin kabeji yana da ban sha'awa sosai kuma ana iya amfani dashi don maye gurbin hatsi da legumes a cikin abincinku.

Ba wai kawai wannan hanya ce mai ban sha'awa don ƙara yawan cin naman ganyayyaki ba, amma yana da mahimmanci musamman ga waɗanda ke bin abinci mai ƙarancin abinci.

Wannan saboda farin kabeji yana da ƙarancin mahimmanci a cikin carbi fiye da hatsi da legumes.

Misali, kofi na farin kabeji ya ƙunshi gram 5 na carbs. A lokaci guda, kopin shinkafa ya ƙunshi gram 45 na carbs - ninki tara na adadin farin kabeji (31, 1).

Ga wasu misalai na girke-girke waɗanda za a iya yi da farin kabeji maimakon hatsi da legumes:

• Farin kabeji Sauya fari ko launin ruwan kasa shinkafa da farin kabeji wanda aka nika sannan aka dafa shi, kamar yadda yake a wannan girkin.
• Farin kabeji pizza ɓawon burodi: Ta narkar da farin kabeji a cikin injin sarrafa abinci sannan sanya shi a cikin kullu, kamar su a cikin wannan girke-girke, za ku iya yin pizza mai daɗi.
• Farin kabeji hummus: Za a iya maye gurbin Chickpeas da farin kabeji a girke-girken hummus kamar wannan.
• Farin kabeji mash: Maimakon yin dankakken dankali, gwada wannan girke-girke na karamin kabeji mai farin kabeji wanda yake da sauƙin yi.
• Farin kabeji: Hada farin kabeji tare da ƙwai don yin ƙarancin katako wanda za'a iya amfani dashi don nadewa, bawon taco ko burritos, kamar yadda yake a wannan girke-girke.
• Farin kabeji mac da cuku: Za a iya haɗa dafaffen farin farin farin tare da madara, cuku da kayan ƙanshi don yin mac da cuku, kamar a wannan girke-girke.

Farin kabeji na iya maye gurbin hatsi da hatsi a cikin girke-girke da yawa, wanda hanya ce mai kyau don cin ƙwayoyi masu yawa ko bin ƙaramin abinci mai ƙarancin abinci.

8. Sauƙin Addara wa Abincin ku

Ba wai kawai farin kabeji yana da yawa ba, amma kuma yana da sauƙin ƙarawa zuwa abincinku.

Da farko, zaka iya cinye shi danye, wanda ke buƙatar ƙaramin shiri. Kuna iya jin daɗin ɗanyen farin farin farin kabeji a matsayin abun ciye-ciye da aka tsoma a hummus ko wani lafiyayyen kayan lambu kamar wannan.

Hakanan za'a iya dafa farin kabeji ta hanyoyi daban-daban, kamar tururi, gasa ko sautéing. Yana sanya kyakkyawan gefen abinci ko ana iya haɗa shi da jita-jita kamar miya, salati, soyayyen-kayan miya da kuma na casseroles.

Ba tare da ambatonsa ba, yana da arha kuma ana samunsa a yawancin shagunan kayan abinci.

Akwai hanyoyi da yawa don ƙara farin kabeji zuwa abincinku. Ana iya cinye shi dafa ko ɗanye kuma yana da ƙari mai ban sha'awa ga kusan kowane irin abinci.

Layin .asa

Farin kabeji yana ba da wasu fa'idodin kiwon lafiya masu ƙarfi.

Yana da babban tushen abubuwan gina jiki, gami da kaɗan waɗanda mutane da yawa ke buƙatar ƙari.

Ari da, farin kabeji yana ƙunshe da antioxidants na musamman wanda zai iya rage kumburi da kariya daga cututtuka da yawa, kamar cutar kansa da cututtukan zuciya.

Menene ƙari, farin kabeji yana da sauƙi don ƙara abincin ku. Yana da daɗi, mai sauƙi don shirya kuma zai iya maye gurbin abinci mai yawan carb a girke-girke da yawa.