Gina Jiki da Amfanin Lafiyar Madarar Cashew

Wadatacce

• 1. An Loda Tare Da Kayan Gina
• 2. Zai Iya Bada Lafiyar Zuciya
• 3. Yayi kyau ga lafiyar Ido
• 4. Mayu Taimakawa Jikin Jini
• 5. Zai Iya Inganta Tsarin Sugar Jinin
• 6. Yayi Kyau Ga Fata
• 7. Zai Iya Samun Tasirin Anticancer
• 8. Yana Kara Kiwon Lafiya
• 9. Zai Iya Inganta Rashin Ironarfin Anaemia
• 10. Sauƙaƙe toara a cikin Abincin ku
• Yadda ake Kirkin Madara
• Layin .asa

Madarar Cashew sanannen abin sha ne wanda ba'a sanya shi daga cikakkun kuɗi da ruwa.

Yana da mau kirim, wadataccen tsari kuma an ɗora shi da bitamin, ma'adanai, ƙoshin lafiya, da sauran mahaɗan tsire-tsire masu amfani.

Akwai shi a cikin nau'ikan da ba su da dadi da zaki, madarar cashew na iya maye gurbin madarar shanu a mafi yawan girke-girke.

Yana iya haɓaka rigakafi da inganta zuciya, ido, da lafiyar fata.

Anan akwai abinci mai gina jiki 10 da fa'idodin lafiyar madarar cashew.

1. An Loda Tare Da Kayan Gina

Madarar Cashew ta ƙunshi lafiyayyun ƙwayoyi, sunadarai, da nau’ikan bitamin da kuma ma’adanai.

Mafi yawan kitsen da ke cikin wannan abin sha mai gina jiki yana fitowa ne daga mayuka masu narkewa wanda ke inganta lafiyar zuciya da kuma ba da wasu fa'idodi (1,).

Nau'in da aka siya da kantunan na iya samun nau'ikan abubuwan gina jiki fiye da na gida.

Anan akwai kwatancen kofi 1 (milimiyan 240) na madarar cashew na gida - wanda aka yi daga ruwa da kuma oza 1 (gram 28) na cashews - zuwa kofi 1 (240 ml) na nono mai daɗi, madarar cashew na kasuwanci ().

Kayan abinci	Madarar cashew na gida	Madarar cashew da aka saya
Calories	160	25
Carbs	9 gram	Gram 1
Furotin	5 gram	ƙasa da gram 1
Kitse	14 gram	2 gram
Fiber	Gram 1	0 gram
Magnesium	20% na Dailyimar Yau (DV)	0% na DV
Ironarfe	10% na DV	2% na DV
Potassium	5% na DV	1% na DV
Alli	1% na DV	45% na DV *
Vitamin D	0% na DV	25% na DV *

* yana nuna sinadarin gina jiki wanda aka kara ta hanyar garu.

Miyagun cashew na kasuwanci galibi suna da ƙarfi tare da bitamin da kuma ma'adanai kuma suna da yawancin abubuwan gina jiki, idan aka kwatanta da sifofin gida.

Koyaya, gabaɗaya suna samar da ƙananan mai da furotin kuma basa haɗa da fiber. Kari akan haka, ire-iren kayayyakin da aka siye a kantunan na iya ƙunsar mai, abubuwan adana abubuwa, da kuma ƙarin sugars.

Madarar cashew na gida ba sa buƙatar takurawa, wanda ke ƙara yawan fiber ɗin su.

Hakanan an cika su da magnesium - ma'adinai mai mahimmanci don tafiyar da jiki da yawa, gami da aikin jijiyoyi, lafiyar zuciya, da kuma tsarin hawan jini ().

Duk madaran cashew ba su da lactose kuma suna iya maye gurbin madarar shanu ga waɗanda ke da matsala wajen narkar da kiwo.

Sigogin da aka yi a gida ba su da ƙarancin furotin, alli, da potassium fiye da na madarar shanu amma sun fi ƙoshin lafiya, baƙin ƙarfe, da magnesium ().

Takaitawa Ana ɗora madarar Cashew da abubuwan gina jiki, gami da ƙwayoyin da ba su ƙoshi, furotin, bitamin, da kuma ma'adanai. Nau'ikan gida yawanci suna da gina jiki, kodayake ana iya ƙarfafa nau'ikan da aka siya cikin shagon da bitamin D da alli.

2. Zai Iya Bada Lafiyar Zuciya

Nazarin ya danganta madarar cashew da ƙananan haɗarin cututtukan zuciya.

Wannan tsire-tsire mai tsire-tsire yana da wadataccen ƙwayoyin polyunsaturated da monounsaturated fatty acid. Amfani da waɗannan ƙwayoyin a madadin waɗanda basu da ƙoshin lafiya na iya rage haɗarin kamuwa da cututtukan zuciya ().

Hakanan madarar Cashew tana dauke da sinadarin potassium da magnesium - sinadarai biyu da kan iya bunkasa lafiyar zuciya da kuma kiyaye cututtukan zuciya.

A cikin nazarin karatun 22, mutanen da suka fi yawan amfani da sinadarin potassium suna da kashi 24% na haɗarin bugun jini ().

Wani bita da aka yi ya nuna cewa yawan cin magnesium, da kuma yawan jini na wannan ma'adinai, sun rage abubuwan da ke tattare da cututtukan zuciya, gami da ciwon suga da hawan jini ().

Koyaya, madarar cashew da aka siyo a kantunan tana da ƙasa da mai mai ƙoshin lafiya, da potassium da magnesium, fiye da irin na gida.

Takaitawa Madarar Cashew tana dauke da sinadarai masu sinadarin zuciya mara kyau, potassium, da magnesium - dukkansu na iya taimakawa wajen kare cututtukan zuciya.

3. Yayi kyau ga lafiyar Ido

Cashews suna da wadata a cikin antioxidants lutein da zeaxanthin ().

Wadannan mahadi na iya hana lalacewar kwayar idanunku sanadiyyar m kwayoyin da ake kira free radicals ().

Studyaya daga cikin binciken ya sami babbar ƙungiya tsakanin ƙananan matakan jini na lutein da zeaxanthin da kuma rashin lafiyar ido ().

Cin abinci mai wadataccen lutein da zeaxanthin na iya rage haɗarin kamuwa da cutar macular da ke da shekaru (AMD), cutar ido da ke haifar da rashin gani.

Wani binciken ya nuna cewa mutanen da ke da mafi yawan abincin lutein da zeaxanthin - kuma mafi girman matakan jini na wadannan antioxidants - sun kasance kaso 40% na iya bunkasa AMD ().

Hakanan an danganta matakan jini mai yawa na lutein da zeaxanthin zuwa 40% ƙananan haɗarin kamuwa da cututtukan da suka shafi tsufa a cikin tsofaffi ().

Tunda cashews kyakkyawan tushe ne na lutein da zeaxanthin, ƙara madara cashew a cikin abincinka na iya taimakawa hana matsalolin ido.

Takaitawa Madarar cashew tana dauke da sinadarin antioxidants wanda zai iya rage kasadar cutarwar ido, lalacewar macular mai saurin tsufa, da ciwon ido.

4. Mayu Taimakawa Jikin Jini

Madarar Cashew tana da wadataccen bitamin K, wanda ke da mahimmanci don ɗaukar jini (,, 16).

Rashin samun isasshen bitamin K na iya haifar da zub da jini mai yawa.

Duk da yake rashi bitamin K a cikin manya masu lafiya ba safai ba, mutane da ke fama da cututtukan hanji (IBD) da sauran batutuwan da suka shafi malabsorption suna iya zama masu rauni (16,).

Yin amfani da abinci mai wadataccen bitamin K, kamar su madarar cashew, na iya taimakawa wajen kiyaye wadatattun matakan wannan furotin.

Koyaya, yawan shan bitamin K na iya rage tasirin magungunan rage jini ().

Idan kana shan magungunan rage jini, ka nemi likitanka kafin kayi canje-canje a tsarin abincinka.

Takaitawa Madarar Cashew tana da wadataccen bitamin K, mai gina jiki da ke da muhimmanci ga tara jini. Don haka, yana iya taimaka muku ci gaba da matakan da suka dace. Idan kana kan magungunan rage jini, sai ka nemi shawarar likitanka kafin ka kara shan abinci mai cike da bitamin-K.

5. Zai Iya Inganta Tsarin Sugar Jinin

Shan madarar cashew na iya taimaka wajan kula da sukari a cikin jini - musamman ma mutanen da ke da ciwon sukari.

Cashews suna ƙunshe da mahaɗan waɗanda na iya haɓaka ingantaccen kulawar sukari a cikin jikinku.

Wani bincike ya gano cewa wani fili a cikin cashews da ake kira anacardic acid ne ya kara karfin yaduwar suga a cikin kwayoyin jijiyoyin bera ().

Bincike kan irin wannan kwaya kuma dauke da sinadarin anacardic an gano cewa karin ruwa daga madarar goro ya rage matakan sikari na jini sosai a cikin beraye masu dauke da ciwon sukari na 2 ().

Bugu da kari, madarar cashew bashi da lactose don haka yana da karancin carbi fiye da kiwo. Yin amfani da shi a madadin madarar shanu na iya taimakawa tare da kula da sukarin jini a cikin waɗanda ke da ciwon sukari.

Duk da haka, ana buƙatar ƙarin bincike don fahimtar fa'idar madarar cashew wajen sarrafa ciwon sukari.

Takaitawa Wasu mahadi a cikin madarar cashew na iya taimakawa tare da kula da sukarin jini a cikin mutanen da ke fama da ciwon sukari, amma ana buƙatar ƙarin bincike.

6. Yayi Kyau Ga Fata

Ana ɗora cashews da jan ƙarfe ().

Sabili da haka, madara da aka samo daga waɗannan kwayoyi - musamman irin na gida - yana da wadataccen ma'adinan.

Copper tana taka muhimmiyar rawa wajen ƙirƙirar sunadarai na fata kuma yana da mahimmanci ga lafiyar fata mafi kyau ().

Wannan ma'adinan yana daidaita samar da collagen da elastin, sunadarai guda biyu wadanda suke taimakawa ga karfin fata da karfi ().

Kula da matakan collagen a cikin jikinka yana inganta lafiyar fata, yayin da rashin isa ga kwayar na haifar da tsufar fata.

Yin amfani da madarar cashew da sauran abinci mai wadataccen jan ƙarfe na iya haɓaka haɓakar haɓakar jikinka ta jiki da kuma kiyaye fatarka ta zama lafiyayye da ƙuruciya.

Takaitawa Tunda madarar cashew tana da jan ƙarfe, yana iya inganta lafiyar fata ta hanyar haɓaka haɓakar collagen a jikinku.

7. Zai Iya Samun Tasirin Anticancer

Nazarin gwajin-tube ya ba da shawarar cewa mahadi a cikin madarar cashew na iya hana ci gaban wasu kwayoyin cutar kansa.

Cashews suna da yawa musamman a cikin anacardic acid, wani fili wanda zai iya yaƙar masu rajin kyauta waɗanda ake zaton zasu taka rawa a ci gaban ciwon daji (, 24, 25).

Studyaya daga cikin binciken gwajin-bututu ya gano cewa acid anacardic ya dakatar da yaduwar ƙwayoyin kansar mama na mutum ().

Wani kuma ya nuna cewa asid anicardic acid ya inganta aikin wani maganin kanjamau kan kwayoyin cutar kansar fata na mutum ().

Amfani da madarar cashew zai iya samarwa da jikinku ruwan anacardic wanda zai iya taimakawa hana ci gaban ƙwayoyin kansa.

Koyaya, binciken yanzu yana iyakance ne ga karatun-gwajin tube. Ana buƙatar ƙarin karatu - musamman ma a cikin mutane - don ƙarin fahimtar kyawawan tasirin kaddarorin masu amfani da kuɗin cashews.

Takaitawa Anacardic acid da aka samo a cikin cashews an nuna shi don dakatar da yaduwar wasu kwayoyin cutar kansa kuma ya inganta tasirin magungunan maganin ciwon daji a cikin karatun-tube tube. Har yanzu, ana buƙatar ƙarin bincike a wannan yankin.

8. Yana Kara Kiwon Lafiya

Cashews da madara da aka samo daga gare su ana ɗora su tare da antioxidants da zinc ().

Wannan na iya taimakawa haɓaka rigakafi.

Karatun ya nuna cewa kwayoyi na iya rage radadin cutar ku a jikin ku kuma inganta rigakafi, wataƙila saboda sune kyakkyawan tushen antioxidants da sauran mahaɗan da ke yaƙi da kumburi da cuta (,,).

Bugu da kari, jikinka yana amfani da tutiya don ƙirƙirar ƙwayoyin ƙwayoyin cuta waɗanda ke taimakawa yaƙi da cuta da kamuwa da cuta. Hakanan wannan ma'adinai na iya aiki azaman antioxidant wanda zai iya dakatar da lalacewar kwayar halitta wanda ke cikin kumburi da cuta (,).

Studyaya daga cikin binciken ya haɗu da ƙananan jini na zinc tare da ƙara matakan alamomin mai kumburi, kamar furotin C-reactive (CRP) ().

Zinc a cikin madarar cashew na iya taimakawa rage kumburi a jikinka da inganta rigakafi.

Takaitawa Madarar Cashew ta ƙunshi mahaɗan kamar antioxidants da zinc waɗanda ke iya yaƙi kumburi da haɓaka rigakafi.

9. Zai Iya Inganta Rashin Ironarfin Anaemia

Lokacin da jikinka bai sami isasshen ƙarfe ba, ba zai iya samar da isasshen ƙwayoyin haemoglobin da ke taimakawa jan jini yana ɗaukar oxygen. Wannan yana haifar da karancin jini kuma yana haifar da gajiya, jiri, saurin numfashi, hannayen sanyi ko ƙafa, da sauran alamomi ().

Wani bincike ya nuna cewa mata masu fama da karancin sinadarin ƙarfe sun ninka kusan sau shida na yiwuwar kamuwa da cutar ƙarancin jini fiye da waɗanda ke da isasshen baƙin ƙarfe ().

Sabili da haka, samun isasshen ƙarfe daga abincinka yana da mahimmanci don hana ko inganta alamomin rashin ƙarancin ƙarfe.

Tunda madarar cashew tana da baƙin ƙarfe, yana iya taimaka maka kula da matakan da suka dace. Koyaya, jikinka mafi kyau yana shan wannan nau'in ƙarfe lokacin cinye shi tare da tushen bitamin C ().

Don ƙara yawan shan ƙarfen daga madarar cashew, gwada ƙoƙarin haɗa shi a cikin mai laushi tare da sabo na strawberries ko lemu waɗanda suka ƙunshi bitamin C.

Takaitawa Ana ɗora madarar Cashew da baƙin ƙarfe kuma yana iya hana ƙarancin cutar ƙarancin ƙarfe. Don kara yawan shan ruwan ƙarfe daga wannan madarar nondairy, ku cinye shi da tushen bitamin C.

10. Sauƙaƙe toara a cikin Abincin ku

Madarar Cashew ita ce wadatacciyar lafiya da ƙari ga abincinku.

Tun da ba shi da lactose, ya dace da waɗanda ke guje wa kiwo.

Ana iya amfani da shi a madadin madarar shanu a yawancin girke-girke - gami da santsi, kayan gasa, da sanyi ko hatsi mai zafi. Hakanan zaka iya saka shi a biredi don sanya su mai ƙayatarwa ko ma amfani da shi don yin ice cream.

Mene ne ƙari, tun da madarar cashew tana da wadataccen abu, mai ƙanshi, yana da ɗanɗano a cikin abubuwan sha na kofi, cakulan mai zafi, ko shayi.

Ka tuna cewa kodayake ana iya maye gurbin madarar shanu, madarar cashew tana da ɗanɗano, ɗanɗano mai ɗanɗano.

Idan kuna sha'awar ƙara madarar cashew zuwa abincinku, zaku iya siyan shi a yawancin shaguna ko yin kanku. Bincika nau'ikan da ba su da dadi waɗanda ba su ƙunshi abubuwan da ba dole ba.

Takaitawa Zaka iya addara madarar cashew ga masu santsi, abubuwan sha na kofi, hatsi, kayan gasa, da girke-girke da yawa. Akwai shi a yawancin shagunan ko zaka iya yin sa a gida.

Yadda ake Kirkin Madara

Yin madarar cashew mai sauki ne sosai.

Ari da, sigar gida da aka kera ta fi mai da hankali kuma don haka ta ƙunshi abubuwan gina jiki fiye da nau'ikan kasuwanci.

Hakanan zaka iya sarrafa yawan sukari da sauran abubuwan haɗin da kuka ƙara.

Don yin madarar cashew, jiƙa kofi 1 (gram 130) na cashews a cikin ruwan zafi mai zafi na mintina 15 ko a cikin ruwan zafin ɗaki na tsawon awanni 1-2 ko fiye.

Lambatu da kurkura cashews, sa'annan ƙara su a cikin abin haɗawa tare da kofuna waɗanda 3-4 (720-960 ml) na ruwa. A gauraya sama sama da dakika 30 zuwa minti 1 ko har sai da santsi da kumfa.

Zaki iya saka dabino, zuma, ko magarya mai dahuwa, idan ana so. Sauran shahararrun tarawa sun hada da gishirin teku, koko koko, ko cire vanilla.

Ba kamar sauran sauran madara masu tsire-tsire ba, ba lallai ba ne ku matse madarar cashew ta cikin tawul na siki ko rigar cuku.

Zaki iya ajiye madarar kashinki a cikin kwalbar gilashi ko kwandon a cikin firinji har tsawon kwana uku zuwa hudu. Idan ya rabu, kawai girgiza kafin amfani.

Takaitawa Yin madarar cashew mai sauki ne sosai. Haɗa kofi 1 (gram 130) na kuɗin cashews, kofuna 3-4 (720-960 ml) na ruwa, da zaƙi mai zaƙi har sai da santsi.

Layin .asa

An yi shi daga cikakkun kuɗin da ruwa, madara cashew ba shi da lactose kuma an ɗora shi da ƙwayoyi marasa ƙoshin lafiya, furotin, da bitamin da kuma ma'adanai da yawa.

Shan irin wannan madara na iya kara lafiyar zuciya, inganta kula da sikarin jini, inganta lafiyar ido, da sauransu.

Don ƙara madarar cashew a cikin abincinku, zaku iya yin naku ko ku sami samfuran tattalin kasuwanci a mafi yawan shaguna.