7 Tabbatattun Fa'idodi ga Kiwan Brazil

Wadatacce

• 1. Cushe da abubuwan gina jiki
• 2. Mawadaci a cikin selenium
• 3. Yana goyon bayan aikin maganin karoid
• 4. Zai iya taimaka wa waɗanda ke fama da cutar thyroid
• 5. Zai iya rage kumburi
• 6. Mai kyau ne ga zuciyar ka
• 7. Zai iya zama alheri ga kwakwalwarka
• Haɗarin lafiya ga cin goro na Brazil
• Layin kasa

Goro na Brasil sune treea treean bishiyoyi waɗanda suka fito daga dajin Amazon a Brazil, Bolivia, da Peru. Sutturar su, mai laushi da ɗanɗano mai yawanci ana jin daɗin ɗanye ko ɓoyayye.

Wadannan kwayoyi suna da karfi sosai, suna da matukar gina jiki, kuma daya daga cikin hanyoyin samun abinci mai mahimmanci na ma'adanai na selenium.

Cin kwayoyi na Brazil na iya amfani da lafiyar ku ta hanyoyi da yawa, gami da daidaita glandar ku, rage kumburi, da tallafawa zuciyar ku, kwakwalwa, da garkuwar jikin ku.

Anan akwai fa'idodi 7 na lafiya da abinci mai gina jiki na kwaya ta Brazil.

1. Cushe da abubuwan gina jiki

Goro na Brazil suna da matukar amfani da ƙarfi.

Abincin 1-gram (gram 28) na kwayoyi na Brazil ya ƙunshi abubuwan gina jiki masu zuwa (, 2):

• Calories: 187
• Furotin: Gram 4.1
• Kitse: Giram 19
• Carbs: Gram 3.3
• Fiber: Gram 2.1
• Selenium: 988% na Ra'idar Rana ta Yau (RDI)
• Tagulla: 55% na RDI
• Magnesium: 33% na
• Phosphorus: 30% na RDI
• Manganisanci: 17% na RDI
• Tutiya: 10.5% na RDI
• Thiamine: 16% na RDI
• Vitamin E: 11% na RDI

Goro na Brazil suna da wadataccen selenium, tare da goro guda ɗaya mai ɗauke da mcg 96, ko kuma 175% na RDI. Yawancin sauran kwayoyi suna samar da ƙasa da 1 mcg, a kan matsakaici (3).

Bugu da ƙari, suna da haɓakar magnesium, jan ƙarfe, da tutiya fiye da yawancin sauran ƙwayoyi, kodayake ainihin adadin waɗannan abubuwan gina jiki na iya bambanta dangane da yanayi da ƙasa (3).

Aƙarshe, kwayoyi na Brazil kyakkyawan tushe ne na ƙoshin lafiya. A zahiri, kashi 36% na ƙwayoyin da ke cikin kwayoyi na Brazil sune 37% na polyunsaturated fatty acid, wani nau'in mai wanda aka nuna don amfanin lafiyar zuciya (,).

Takaitawa Kwayoyi na Brazil suna da ƙarfi sosai kuma suna da wadataccen mai, selenium, magnesium, jan ƙarfe, phosphorus, manganese, thiamine, da bitamin E.

2. Mawadaci a cikin selenium

Goro na Brazil shine tushen wadataccen selenium. A hakikanin gaskiya, sun fi kowane ma'adinan wannan na ma'adinai matsakaita da mcg 96 na goro. Koyaya, wasu suna shirya kamar 400 mcg kowace goro (, 3).

RDI na selenium shine 55 mcg kowace rana don manya. Don haka, matsakaiciyar kwaya ta Brazil ta ƙunshi kashi 175% na adadin da ake buƙata na wannan ma'adinai (, 2).

Selenium wani yanki ne wanda yake da mahimmanci don dacewar aikin jikin ku. Yana da mahimmanci don maganin ka na thyroid kuma yana shafar tsarin garkuwar ka da ci gaban kwayar halitta ().

Tabbas, an danganta matakan selenium mafi girma zuwa ingantaccen aikin rigakafi da sakamako mafi kyau don cutar kansa, kamuwa da cuta, rashin haihuwa, ciki, cututtukan zuciya, da rikicewar yanayi ().

Kodayake karancin selenium ba safai ba ne, amma mutane da yawa a duniya ba su da isasshen abincin selenium don aiki mafi kyau. Misali, an sami matsayin selenium mafi kyau a cikin mutane ko'ina cikin Turai, Kingdomasar Ingila, da Gabas ta Tsakiya ().

Goro na Brazil hanya ce mai tasiri don haɓaka ko ƙara yawan abincin ku na selenium. A zahiri, wani bincike a cikin mutane 60 ya gano cewa cin goro biyu na Brazil kowace rana yana da tasiri kamar shan ƙarin sinadarin selenium wajen haɓaka matakan selenium ().

Takaitawa Goro na Brazil suna da wadataccen selenium. Goro ɗaya na iya ƙunsar kashi 175% na RDI. Selenium wani muhimmin abu ne wanda yake da mahimmanci ga tsarin garkuwar ku, glandon ku, da haɓakar tantanin halitta.

3. Yana goyon bayan aikin maganin karoid

Thyroidunƙarar jikinka ƙanana ce, mai siffar malam buɗe ido wacce ke kwance a maƙogwaronka. Yana ɓoye ƙwayoyin homon da yawa waɗanda ke da mahimmanci don haɓaka, kuzari, da kuma tsarin zafin jiki.

Thyroid tissue yana da mafi girman yawan selenium, kamar yadda ake buƙata don samar da T3 thyroid hormone, da sunadarai waɗanda ke kare karoid daga lalacewa (,).

Selearancin cin abinci na selenium na iya haifar da lalacewar salon salula, rage ayyukan kawancin ka, da cututtukan autoimmune kamar Hashimoto na thyroiditis da cututtukan Graves. Hakanan yana iya ƙara haɗarin cutar kansa na thyroid (,).

Wani babban binciken da aka gudanar a kasar Sin ya nuna cewa mutanen da suke da karancin sinadarin selenium suna da yawan yaduwar cutar ta thyroid, kamar su hypothyroidism, thyroiditis, da kuma kara girman tairori, idan aka kwatanta da wadanda suke da matakan al'ada ().

Wannan yana nuna mahimmancin samun wadataccen abincin selenium. Nutaya daga cikin goro na Brazil kowace rana yakamata ya ba da isasshen selenium don kula da aikin maganin karoid daidai.

Takaitawa Glandar ka ta thyroid tana haifar da homonin da suke da muhimmanci don girma, ciwan jiki, da kuma tsarin zafin jiki. Nutaya daga cikin goro na Brazil yana ɗauke da isasshen selenium don tallafawa samar da homonin thyroid da sunadaran da ke kare karoid.

4. Zai iya taimaka wa waɗanda ke fama da cutar thyroid

Har ila yau, tabbatar da ingantaccen aikin maganin ka, selenium na iya inganta alamomin a cikin mutanen da ke da matsalar maganin karoid.

Hashimoto ta thyroiditis cuta ce ta autoimmune a cikin ta wanda aka lalata ƙwayar thyroid a hankali, wanda ke haifar da hypothyroidism da kewayon bayyanar cututtuka kamar gajiya, ƙimar nauyi, da jin sanyi.

Da yawa sake dubawa sun gano cewa kari tare da selenium na iya inganta aikin rigakafi da yanayi a cikin mutanen da ke da cutar ta thyroiditis na Hashimoto (, 13,).

Koyaya, wasu sake dubawa guda biyu sun yanke shawarar cewa babu wadatattun shaidu don tantance matsayin selenium wajen magance cutar. Saboda haka, ana buƙatar ci gaba da bincike (,).

A halin yanzu, cututtukan Graves cuta ce ta thyroid wanda aka samar da hormone mai yawa da yawa, wanda ke haifar da bayyanar cututtuka kamar ƙimar nauyi, rauni, matsalolin bacci, da kumburin idanu.

Nazarin ya nuna cewa kari tare da selenium na iya inganta aikin thyroid da jinkirta ci gaban wasu alamun a cikin mutanen da ke da wannan cutar. Koyaya, ana buƙatar ƙarin bincike ().

Babu wani karatu da yayi bincike game da amfani da kwayoyi na Brazil azaman tushen selenium, musamman, a cikin mutanen da ke da cutar thyroiditis ko cutar Graves. Koyaya, haɗa su cikin abincinku na iya zama hanya mai kyau don tabbatar da cewa matsayinku na selenium ya isa.

Takaitawa Arin tare da selenium na iya amfanar mutane da cututtukan thyroid kamar su Hashimoto na thyroiditis da cututtukan Graves. Amma duk da haka, ana bukatar ci gaba da bincike.

5. Zai iya rage kumburi

Goro na Brazil yana da wadata a cikin antioxidants, waɗanda abubuwa ne da ke taimakawa lafiyar ƙwayoyin ku. Suna yin hakan ta hanyar yaƙar lalacewar da ƙwayoyin da ke amsawa waɗanda ake kira free radicals ke haifarwa.

Kwayoyi na Brazil sun ƙunshi antioxidants da yawa, ciki har da selenium, bitamin E, da phenols kamar gallic acid da ellagic acid (3).

Selenium yana ƙaruwa matakan enzyme da aka sani da glutathione peroxidase (GPx), wanda ke taimakawa rage ƙonewa da kare jikin ku daga damuwa na gajiya - rashin daidaituwa tsakanin antioxidants da radicals wanda zai iya haifar da lalacewar salula (,,).

Za a iya samun sakamako mai saurin kumburi na kwayoyi na brazil daga guda ɗaya, manyan allurai da ƙananan allurai na tsawon lokaci.

Studyaya daga cikin binciken da aka yi a cikin mutane 10 ya lura cewa mai ba da gram 20- ko 50 (ƙwaya 4 ko 10, bi da bi) ya rage da yawa daga alamomin mai kumburi, gami da interleukin-6 (IL-6) da ƙwayar necrosis factor alpha (TNF-alpha ) ().

Wani binciken na tsawon watanni uku ya bai wa mutanen da ke shan magani saboda gazawar koda kwaya daya ta Brazil a kowace rana. Ya gano cewa matakan selenium da GPx sun karu, yayin da matakan alamun alamun kumburi da cholesterol sun ragu sosai ().

Koyaya, binciken da aka biyo baya ya lura cewa da zarar mutane sun daina cin goro na Brazil, waɗannan matakan sun koma matakan su na asali. Wannan yana nuna cewa ana buƙatar canje-canjen abinci na dogon lokaci don girbe fa'idodin ƙwayoyin Brazil (,).

Takaitawa Kwayoyi na Brazil sun ƙunshi antioxidants kamar selenium, bitamin E, da phenols. Goro daya a kowace rana na iya haifar da rage kumburi. Koyaya, abincinku yana buƙatar daidaitawa don ci gaba da fuskantar fa'idar.

6. Mai kyau ne ga zuciyar ka

Kwayoyi na Brazil suna ƙunshe da acid mai ƙoshin lafiya, kamar su polyunsaturated fats, kuma suna da wadataccen antioxidants, ma'adanai, da zare, duk waɗannan na iya taimaka rage haɗarin kamuwa da cututtukan zuciya (25).

Wani bincike a cikin manya masu lafiya 10 ya binciko illar cin goro na Brazil akan matakan cholesterol. Ya basu ko dai 5, 20, ko 50 na goro na Brazil ko placebo.

Bayan awanni 9, ƙungiyar da ta karɓi hidimar 20- ko 50-gram tana da ƙananan matakan LDL (mara kyau) cholesterol da matakan mafi girma na HDL (mai kyau) cholesterol, idan aka kwatanta da ƙungiyoyin da suka sami ƙananan allurai ().

Wani binciken ya yi nazarin tasirin cin goro na Brazil a cikin masu kiba da ke fama da karancin selenium wadanda ke jinyar cutar koda.

Ya gano cewa cin goro na Brazil mai dauke da mcg 290 na selenium a kowace rana tsawon makwanni 8 ya kara matakan cholesterol HDL sosai. Inganta matakan HDL na cholesterol na iya rage haɗarin kamuwa da cututtukan zuciya ().

Bugu da ƙari kuma, nazarin makonni 16 a cikin matasa masu kiba sun lura cewa cin giram 15-25 na ƙwayoyin Brazil kowace rana ya inganta aikin jijiyoyin jini da rage LDL cholesterol da matakan triglyceride ().

Tasirin kwayoyi na Brazil akan lafiyar zuciya yana da alƙawarin. Koyaya, ana buƙatar ci gaba da bincike don ƙayyade ƙimar mafi kyau kuma waɗanne al'ummomi zasu iya samun fa'ida mafi girma.

Takaitawa Cin kwayoyi na Brazil na iya haɓaka lafiyar zuciyar ku ta hanyar rage LDL (mara kyau) cholesterol, ƙara ƙyamar HDL (mai kyau), da inganta aikin jijiyoyin jini.

7. Zai iya zama alheri ga kwakwalwarka

Kwayoyin kasar Brazil suna dauke da sinadarin ellagic acid da selenium, wadanda duka zasu iya amfanar da kwakwalwarka.

Ellagic acid wani nau'in polyphenol ne a cikin kwayoyi na Brazil. Yana da duka antioxidant da anti-mai kumburi Properties cewa yana iya samun kariya da kuma antidepressant effects a kan kwakwalwarka (,,).

Hakanan Selenium na iya taka rawa a cikin lafiyar kwakwalwa ta hanyar aiki azaman antioxidant ().

A cikin wani binciken, tsofaffi da ke fama da larurar hankali suna cin goro na Brazil kowace rana har tsawon watanni shida. Baya ga fuskantar ƙarar matakan selenium, sun nuna ingantaccen magana da aikin tunani ().

Seleananan matakan selenium suna haɗuwa da cututtukan neurodegenerative kamar Alzheimer da Parkinson's, don haka tabbatar da samun isasshen abinci yana da mahimmanci (,).

Abin da ya fi haka, wasu bincike sun nuna cewa kari tare da selenium na iya taimakawa wajen sasanta yanayi mara kyau, wanda ke da alaƙa da mahimmancin cin abincin selenium. Koyaya, sakamako yana rikicewa, kuma ana buƙatar ƙarin bincike (,).

Takaitawa Nutswayoyin Brazil suna ɗauke da sinadarin ellagic acid, wanda ƙila yana da tasirin kariya a kwakwalwarka. Bugu da ƙari, selenium na iya rage haɗarinku na wasu cututtukan kwakwalwa da haɓaka ƙwarewar hankali da yanayi. Amma duk da haka, ana bukatar ci gaba da bincike.

Haɗarin lafiya ga cin goro na Brazil

Goro na Brazil yana ba da fa'idodi masu fa'ida ga lafiyar jiki, amma cin abinci da yawa na iya cutar

A hakikanin gaskiya, shan 5,000 mcg na selenium, wanda shine adadin a kusan kwayoyi 50 na matsakaita-girman Brazil, na iya haifar da guba. Wannan yanayin mai hadari an san shi da suna selenosis kuma yana iya haifar da matsalar numfashi, bugun zuciya, da gazawar koda ().

Bugu da ƙari, yawancin selenium, musamman daga ƙarin, an danganta shi da haɗarin haɗarin ciwon sukari da cutar sankarar ƙwanƙwasa (,,).

Koyaya, al'ummomi a cikin Amazon tare da abincin gargajiya waɗanda suke cikin ɗabi'ar selenium ba su nuna wani mummunan tasiri ko alamun cutar mai cutar selenium ba ().

Koyaya, yana da mahimmanci ka rage yawan cin goro na yau da kullun na Brazil.

Matsayi na sama na cin abincin selenium na manya shine 400 mcg kowace rana. Saboda wannan, yana da mahimmanci kada ku ci kwayoyi na Brazil da yawa kuma ku bincika alamun abinci mai gina jiki don abubuwan ciki na selenium.

Iyakance abincin ka zuwa goro na Brazil ɗaya zuwa uku a kowace rana hanya ce mai kyau don kauce wa shan selenium da yawa (25).

Bugu da ƙari, waɗanda ke da ƙoshin lafiya na goro na iya zama rashin lafiyan kwayoyi na Brazil kuma suna buƙatar guje musu.

Takaitawa Cutar guba ta Selenium abu ne mai wuya amma mai haɗari, mai yuwuwar rayuwa. Amintaccen matakin cin abinci na selenium shine 400 mcg. Yana da mahimmanci ka rage yawan cinka zuwa 1-3 na kasar Brazil a kowace rana ko kuma duba yawan sinadarin selenium a cikin kwayayen da ka siya.

Layin kasa

Nutswajan Brazil ƙauyuka ne masu samar da abinci mai gina jiki, suna ba da ƙoshin lafiya, antioxidants, bitamin, da ma'adanai. Suna da yawa musamman a cikin selenium, ma'adinai tare da kyawawan abubuwan antioxidant.

Cin kwayoyi na Brazil na iya rage kumburi, tallafawa aikin kwakwalwa, da inganta aikin aikin ka da lafiyar zuciyar ka.

Don kauce wa shan selenium da yawa, rage cinka zuwa na goro na Brazil ɗaya zuwa uku a kowace rana.