Shin Za Ku Iya Cin Fatar Dankali Mai Dadi, Kuma Ya Kamata Ku Ci?

Wadatacce

• Amfanin lafiya
• Cushe da na gina jiki
• Mafi girma a cikin fiber
• Tushen antioxidants
• Shin akwai haɗari?
• Yadda ake cin fatar dankalin hausa
• Layin kasa

Dankali mai zaki suna da matukar gina jiki kuma suna haɗuwa sosai tare da abinci da yawa.

Koyaya, kwasfarsu ba safai take kaiwa teburin cin abincin ba, kodayake wasu suna jayayya cewa ya kamata a ci saboda ƙoshin abinci mai gina jiki da dandano na musamman.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da cin fataccen ɗankalin turawa.

Amfanin lafiya

Fata mai dankalin Turawa mai ci ne, kuma zaka iya rasa wasu fa'idodin kiwon lafiya idan ka jefa shi.

Cushe da na gina jiki

Fata mai dankalin turawa mai matukar amfani.

Matsakaici (gram 146) dankalin turawa mai zaki tare da fatar da ke ciki ():

• Calories: 130
• Carbs: 30 gram
• Furotin: 3 gram
• Fiber: 5 gram
• Shafin A: 154% na Darajar Yau (DV)
• Vitamin C: 31% na DV
• Potassium: 15% na DV

A fiber abun ciki na zaki da dankali yafi fito daga bawo. Sabili da haka, cire shi zai rage yawan abincin ku na fiber.

Bincike ya nuna cewa sinadarai masu gina jiki a cikin kayan lambu da fruitsa tendan itace sukan tattara ne akan bawon. Sabili da haka, cire kwasfa na iya rage yawan abincin ku na gina jiki da antioxidants (, 3).

Mafi girma a cikin fiber

Dankali mai zaki kyakkyawan tushe ne na zare. Koyaya, abun cikin su na fiber yana raguwa yayin cire kwasfa (4).

Fiber yana taimakawa haɓaka ƙarancin cikawa, tallafawa ƙwarin microbiome mai ƙoshin lafiya, da gudanar da sukarin jini da matakan cholesterol (,,,).

Tushen antioxidants

Dankali mai zaki yana da yawa a cikin antioxidants, musamman beta carotene, chlorogenic acid, da bitamin C da E. Bugu da ƙari, ɗanɗano mai ɗanɗano mai ɗanɗano yana da yawan antioxidants da ake kira anthocyanins (9).

Wadannan antioxidants suna taimakawa hana lalacewar salula kuma suna da alaƙa da ƙananan haɗarin yanayi na yau da kullun kamar cututtukan zuciya da kansar (,,,).

Tunda antioxidants suna mai da hankali ne a cikin fata kuma a ƙasa da shi, cin fatun dankalin turawa mai ɗanɗano na iya ƙara yawan abincin ku na antioxidant ().

Fata mai dankalin turawa mai dauke da sinadarin fiber, antioxidants, da abubuwan gina jiki kamar potassium, manganese, da bitamin A, C, da E, dukkansu na iya taimakawa inganta lafiyar ka.

Shin akwai haɗari?

Fatar dankalin turawa mai dadi suna da lafiya don cin duka danye da dafaffe.

Koyaya, tunda dankali mai zaki tubers ne kuma yana girma a cikin ƙasa, yana da mahimmanci a wanke fatar waje don a cire ƙazantar ƙazanta, magungunan ƙwari, ko tarkace.

Don wanke dankalin turawa mai zaki, sanya shi a karkashin ruwa mai gudu sannan goge shi da goga kayan lambu. Tunda fatunsu suna da tauri, baku buƙatar damuwa da lalata shi ko naman.

Kuna iya cin fatun dankalin turawa danye ko dafaffe, kodayake yana da mahimmanci a tsaftace fatar waje tare da goga kayan lambu don cire datti da sauran saura.

Yadda ake cin fatar dankalin hausa

Fatar dankalin turawa mai zaki na iya jin dadin kansa ko kuma tare da naman.

Ga wasu hanyoyi masu sauƙi da sauƙi don jin daɗin su:

• dafa, dafa shi, ko soyayyen
• cushe
• zurfin soyayyen
• mashed da nama
• kamar fries ko wedges

Don yawancin girke-girke dankalin turawa, ba dole ba ne don cire fata. Koyaya, wasu jita-jita, kamar su kayan zaki, an fi kyau su yi su ba tare da konkoma karãtunan fãtun ba.

Kuna iya cin fatun dankalin turawa da kansu ko kuma ku bar su a yawancin girke-girke, kodayake kayan zaki yakan cire kwasfa.

Layin kasa

Fata mai dankalin turawa mai lafiya suna da lafiya don ci kuma ana iya sanya su cikin sauki a mafi yawan girke-girke.

Suna da wadataccen fiber, wasu abubuwan gina jiki, da kuma antioxidants waɗanda zasu iya taimakawa tallafawa ƙoshin lafiya, haɓaka ƙoshin lafiya, da hana cuta mai tsanani.

Idan kana neman samun abinci mai gina jiki daga dankalinka mai zaki, kiyaye bawon.