Baƙin Blackan Baƙi (Cowpeas): Gaskiyar Abinci da Fa'idodi

Wadatacce

• Bayanin abinci
• Abubuwan amfani
• Tallafa asarar nauyi
• Inganta lafiyar narkewar abinci
• Inganta lafiyar zuciya
• Yadda ake hada su a cikin abincinku
• Matakan kariya
• Layin kasa

Baƙon ido mai baƙar fata, wanda aka fi sani da wake, ƙawance ne na yau da kullun da ake nomawa a duniya.

Duk da sunan su, baƙar fata mai baƙar fata ba ta wake ba ce amma dai nau'in wake ne.

Gabaɗaya suna da launi mai launi kuma suna da babban baƙi, launin ruwan kasa, ko jan wuri wanda yayi kama da ido.

Peas masu baƙar ido suna da ƙarfi, ɗanɗano mai ɗanɗano kuma galibi ana ɗaukarsa mai mahimmanci a cikin abinci na Indiya da na gargajiya na Kudancin.

Wannan labarin yayi bitar gaskiyar abinci mai fa'ida, fa'idodi, da kuma amfani da fis na baƙar fata.

Bayanin abinci

Peas masu ido baƙar fata suna da wadataccen abinci mai gina jiki, suna tattara yalwar fiber da furotin a cikin kowane hidimtawa.

Hakanan suna da kyakkyawar tushe mai mahimmanci na ƙananan ƙwayoyin cuta, gami da fure, tagulla, thiamine, da baƙin ƙarfe.

Kofi daya (gram 170) na dafaccen wake da baƙar ido yana ɗauke da waɗannan abubuwan gina jiki ():

• Calories: 194
• Furotin: 13 gram
• Kitse: 0.9 gram
• Carbs: 35 gram
• Fiber: 11 gram
• Folate: 88% na DV
• Copper: 50% na DV
• Thiamine: 28% na DV
• Ironarfe: 23% na DV
• Phosphorus: 21% na DV
• Magnesium: 21% na DV
• Tutiya: 20% na DV
• Potassium: 10% na DV
• Vitamin B6: 10% na DV
• Selenium: 8% na DV
• Riboflavin: 7% na DV

Baya ga abubuwan gina jiki da aka lissafa a sama, peas mai ido baƙar fata yana da yawa a cikin polyphenols, waɗanda mahaukaci ne waɗanda ke aiki azaman antioxidants a cikin jiki don hana ɓarkewar ƙwayoyin cuta da kuma kariya daga cuta ().

Peas masu ido baƙar fata suna cike da furotin da zare, tare da ƙananan ƙwayoyin cuta irin su fure, jan ƙarfe, da thiamine.

Abubuwan amfani

Baƙar fata da ido suna da alaƙa da wasu fa'idodin kiwon lafiya masu ƙarfi.

Tallafa asarar nauyi

Saboda abubuwan da ke cikin sunadarin gina jiki da fiber mai narkewa, kara peas baƙar ido cikin abincinku babbar hanya ce ta haɓaka ragin nauyi.

Protein, musamman, an nuna shi don rage matakan ghrelin, wani hormone wanda ke da alhakin motsa tunanin yunwa (,).

A halin yanzu, fiber mai narkewa wani nau'in fiber ne wanda ke samar da daidaito irin na gel kuma yana motsawa ta hanyar narkarda abinci a hankali don taimakawa kiyaye lafiyarka tsakanin abinci ().

A cewar wani bincike a cikin mutane 1,475, wadanda ke cin wake a kai a kai suna da kasada 23% na karuwar kiba mai yawa da kuma kashi 22% na haɗarin kiba, idan aka kwatanta da waɗanda ba sa amfani ().

Wani sake nazarin karatun 21 ya tabbatar da cewa gami da bugun jini, kamar su baƙar fata, a cikin abincinku na iya zama dabarun asarar nauyi mai tasiri kuma yana iya taimakawa rage ƙimar mai ().

Inganta lafiyar narkewar abinci

Peas mai ido da ido shine babban tushen fiber mai narkewa, wanda shine mahimmin gina jiki idan yazo da lafiyar narkewar abinci.

A zahiri, karatuttukan na nuna cewa ƙara yawan abincin da ke narkewar zaren na iya taimakawa wajen haɓaka yau da kullun da haɓaka madaidaitan kujeru a cikin waɗanda ke da maƙarƙashiyar ().

Sauran bincike sun nuna cewa zaren zai iya taimakawa wajen hana rikicewar narkewar abinci, kamar su ƙoshin ruwa, basir, da gyambon ciki ().

Fiber mai narkewa da aka samo a cikin baƙar fata da ido da sauran shuke-shuke na iya yin aiki a matsayin prebiotic, yana motsa haɓakar ƙwayoyin cuta masu amfani a cikin hanjinku don taimakawa haɓaka ƙarancin microbiome ().

Wadannan kwayoyin masu amfani ba wai kawai suna tallafawa lafiyar narkewa ba amma kuma an nuna su rage kumburi, inganta aikin rigakafi, da rage matakan cholesterol ().

Inganta lafiyar zuciya

Jin daɗin baƙar ido da ido a matsayin ɓangare na daidaitaccen abinci shine hanya mafi kyau don taimakawa kiyaye zuciyarka lafiya da ƙarfi, domin suna iya taimakawa rage abubuwa da dama masu haɗari ga cututtukan zuciya.

A cikin bita daya na nazarin 10, yawan cin abinci na hatsi yana da alaƙa da ƙananan matakan duka da LDL (mara kyau) cholesterol, duka biyun na iya taimakawa ga cututtukan zuciya ().

Wani binciken da aka yi a cikin mata 42 ya nuna cewa bin ƙarancin abinci mai ƙarancin kalori wanda aka wadata shi da kofin ganyen wake guda 1 a kowace rana tsawon makonni 6 ya rage ƙwanƙwan kugu da triglyceride da matsi na jini, idan aka kwatanta da ƙungiyar kulawa ().

Hakanan an haɗa cin abinci mai ɗanɗano da ƙananan alamomin kumburi, wanda kuma yana iya taimaka rage haɗarin kamuwa da cututtukan zuciya (,,).

Peas mai baƙar ido yana iya taimakawa ƙara ƙimar nauyi, inganta lafiyar narkewa, da tallafawa ingantacciyar lafiyar zuciya.

Yadda ake hada su a cikin abincinku

Bayan kasancewa cikin koshin lafiya da dadi, Peas baƙar fata suna da kyau sosai kuma suna da sauƙin jin daɗin girke-girke iri-iri.

Idan ana amfani da busassun wake, a tabbatar an jiƙa shi a cikin ruwa na aƙalla awanni 6, wanda ke taimakawa saurin lokacin girki da kuma sauƙaƙa narkewar su.

Lura cewa bushewar baƙar ido mai baƙar ido ta bambanta da sauran busassun wake a cikin wancan doguwar ko na kwana cikin ruwan sanyi ba a buƙata, amma har yanzu ana iya rage lokacin girki idan an jiƙa shi na awanni 1-2 a cikin ruwan zafi.

Bayan haka, sai a rufe su a ruwa ko romo, a kawo su a tafasa, a rage wuta, a bar wake ya yi kamar minti 45, ko kuma ya yi laushi.

A cikin gargajiyar gargajiyar Kudancin, ana dafa dafaffun wake da nama, da kayan ƙanshi, da ganye masu ganye.

Koyaya, suna kuma yin babban ƙari ga miya, stews, da salads.

Peas mai ido baƙaƙen fata yana da ma'ana sosai kuma ana iya ƙara shi zuwa girke-girke iri-iri, gami da miya, dawa, da salati.

Matakan kariya

Ga wasu mutane, peas masu baƙar ido suna iya haifar da ciwon ciki, gas, da kumburi saboda abubuwan da suke ciki na raffinose, wani nau'in zare wanda zai iya taimakawa cikin al'amuran narkewar abinci ().

Jiƙa da dafa busasshen wake na iya rage abun cikin raffinose kuma zai sauƙaƙa saurin narke su ().

Allunan da kwayoyi waɗanda zasu iya taimakawa hana gas da rage alamomin suma ana samun su sosai a shagunan sayar da magani da manyan kantuna.

Peas masu ido baƙi suna kuma ƙunshe da abubuwan ƙoshin abinci mai gina jiki, kamar su phytic acid, wanda ke ɗaura ga ma'adinai kamar baƙin ƙarfe, tutiya, magnesium, da alli da kuma hana shan su a jiki ().

Abin farin ciki, shayarwa da dafa baƙar fata mai ƙyalƙyali kafin cin abinci na iya rage haɓakar ƙwayar jikinsu da taimakawa haɓaka haɓakar gina jiki ().

Peas mai ido baƙar fata yana da yawa a cikin kayan abinci mai gina jiki kuma yana iya haifar da lamuran narkewar abinci a cikin wasu mutane. Koyaya, shaya da dafa su na iya taimaka rage girman tasirin.

Layin kasa

Peas masu ido baƙar fata suna da ƙoshin gaske kuma suna haɗuwa da fa'idodi masu yawa na kiwon lafiya.

Musamman, suna iya taimakawa tallafawa asarar nauyi, inganta lafiyar zuciya, da inganta lafiyar narkewa.

Suna kuma da yawa, masu daɗi, kuma suna da sauƙin haɗawa cikin adadin girke-girke a matsayin ɓangare na lafiyayyen abinci.