Manyan Dalilai 7 da toara 'Ya'yan Dragon a cikin abincinku

Wadatacce

• 1. Maɗaukaki a cikin abubuwan gina jiki
• 2. Zai Iya Taimakawa Wajen Yaƙar Cutar Cutar
• 3. An Loda Da Fiber
• 4. Yana inganta Lafiyayyen Gut
• 5. Yana Karfafa garkuwar jikinka
• 6. Zai Iya Bada Matakan Ironananan ƙarfe
• 7. Kyakkyawan Tushen Magnesium
• Yadda Ake Cin 'Ya'yan Mage
• Layin .asa

'Ya'yan dragon, wanda aka fi sani da pitahaya ko pear na strawberry,' ya'yan itace ne na wurare masu zafi da aka sani da fata mai kuzari mai daɗi da kuma daddawa, da kwaya-kwaya.

Yanayinta na musamman da shahararrun kyawawan abinci sun sanya shi shahara tsakanin masu cin abinci da masu hankali.

Abin farin ciki, ba lallai ne ku zauna a cikin yankuna masu zafi don jin daɗin fa'idodi da yawa na 'ya'yan dragon ba. A zahiri, zaku iya samun sabo ko daskararre a cikin manyan kantunan duniya.

Anan akwai fa'idodi 7 na 'ya'yan dragon, wadanda suka danganci shaidu.

1. Maɗaukaki a cikin abubuwan gina jiki

'Ya'yan dragon ba su da adadin kuzari amma an cika su da muhimman bitamin da kuma ma'adanai. Hakanan yana dauke da adadin zaitun na abinci.

Anan ga jerin manyan abubuwan gina jiki a cikin kofi ɗaya na hidim (gram 227) (, 2):

• Calories: 136
• Furotin: 3 gram
• Kitse: 0 gram
• Carbohydrates: 29 gram
• Fiber: 7 gram
• Ironarfe: 8% na RDI
• Magnesium: 18% na RDI
• Vitamin C: 9% na RDI
• Vitamin E: 4% na RDI

Bayan abubuwan gina jiki masu mahimmanci, 'ya'yan dragon suna ba da mahaɗan tsire-tsire masu amfani kamar polyphenols, carotenoids da betacyanins ().

'Ya'yan dragon ba su da adadin kuzari amma suna da wadataccen bitamin, ma'adanai da mahaɗan tsire-tsire masu amfani kamar polyphenols, carotenoids da betacyanins.

2. Zai Iya Taimakawa Wajen Yaƙar Cutar Cutar

Free radicals sune m kwayoyin da ke haifar da lalacewar kwayar halitta, wanda zai haifar da kumburi da cuta.

Wata hanyar magance wannan ita ce ta cin abinci mai wadataccen antioxidant kamar 'ya'yan dragon.

Antioxidants suna aiki ta hanyar kawar da ƙwayoyin cuta kyauta, don haka hana lalata ƙwayoyin salula da kumburi.

Nazarin ya nuna cewa abincin da ke cike da antioxidants na iya taimakawa hana cututtukan yau da kullun irin su cututtukan zuciya, ciwon daji, ciwon sukari da amosanin gabbai ().

'Ya'yan dragon suna da nau'ikan nau'ikan antioxidants masu ƙarfi, gami da ():

• Vitamin C: Nazarin kulawa da hankali ya samo alaƙa tsakanin cin bitamin C da haɗarin cutar kansa. Misali, nazari a cikin mutane 120,852 da ke alakanta yawan shan bitamin C tare da ƙananan raunin kai da wuya na kansar ().
• Betalains: Nazarin gwajin-tube yana nuna betalains na iya magance damuwar maye gurɓacewa kuma yana iya samun ikon murƙushe ƙwayoyin kansa (7).
• Carotenoids: Beta-carotene da lycopene sune launukan tsire-tsire masu ba da 'ya'yan dragon launinsa mai kuzari. Abincin da ke cikin carotenoids an danganta shi da rage haɗarin cutar kansa da cututtukan zuciya (,,).

Mahimmanci, antioxidants suna aiki mafi kyau lokacin da aka ci su ta ɗabi'a a cikin abinci, maimakon a cikin kwaya ko kuma a matsayin kari. A zahiri, ƙarin abubuwan antioxidant na iya haifar da illa, kuma ba a ba da shawarar ɗaukar su ba tare da kulawar likita ba (,).

A gefe guda, ana ba da shawarar sosai 'ya'yan dragon.

'Ya'yan dragon suna dauke da sinadarin antioxidants bitamin C, beta-carotene, lycopene da betalain. Karatuttukan karatu sun alakanta abinci mai yawa a cikin antioxidants zuwa rage haɗarin cutar rashin ƙarfi.

3. An Loda Da Fiber

Faya-fayan abinci masu ƙarancin abinci mai narkewa wanda ke alfahari da jerin fa'idodi masu fa'ida ga lafiyar jiki.

Hukumomin lafiya sun ba da shawarar gram 25 na zare a kowace rana ga mata yayin da gram 38 na maza. Kamar antioxidants, abubuwan karin fiber ba su da fa'idodin lafiyar jiki kamar fiber daga abinci (,).

Tare da gram 7 a kowane kofi-kofi na hidimtawa, 'ya'yan dragon shine kyakkyawan tushen abinci gaba daya ().

Kodayake tabbas fiber an san shi sosai saboda rawar da yake takawa a cikin narkewar abinci, bincike ya nuna cewa yana iya kuma taka rawa wajen kare cutar zuciya, sarrafa nau'in ciwon sukari na 2 da kuma kiyaye lafiyar jiki mai kyau (,,).

Kodayake ana buƙatar ƙarin bincike, wasu nazarin bita suna ba da shawarar cewa abincin da ke cike da fiber na iya kare kansa daga ciwon kansa (,,).

Duk da yake babu wani karatu da ya haɗa 'ya'yan dragon zuwa kowane ɗayan waɗannan sharuɗɗan, babban abun ciki na fiber na iya taimaka maka haɗuwa da ƙa'idodinka na yau da kullun.

Koyaya, yana da mahimmanci a lura cewa abinci mai yawan fiber na iya samun nakasu, musamman idan kun saba da abinci mai ƙananan fiber. Don kaucewa rashin jin daɗin ciki, ƙara yawan cin abincin ku a hankali kuma ku sha ruwa mai yawa.

'Ya'yan dragon suna ba da gram 7 na zare a kowane hidim, yana mai da shi kyakkyawan zaɓi don saduwa da bukatun fiber na yau da kullun.

4. Yana inganta Lafiyayyen Gut

Gashin ku gida ne ga wasu kananan kwayoyi kimanin tiriliyan 100, gami da nau'in kwayoyin cuta sama da 400 ().

Yawancin masu bincike sunyi imanin cewa wannan ƙungiyar ta ƙananan ƙwayoyin cuta na iya shafar lafiyar ku. Duk karatun mutum da na dabba sun hada rashin daidaituwa a cikin hanjin ka zuwa yanayi kamar asma da cututtukan zuciya ().

Ganin cewa 'ya'yan dragon suna dauke da kwayoyin kariya, zai iya inganta daidaituwar kwayoyin cuta masu kyau a cikin hanjinku (22).

Magungunan rigakafi sune takamaiman nau'in fiber wanda ke inganta ci gaban ƙwayoyin cuta masu kyau a cikin hanjin ka.

Kamar kowane zaren, hanjin ka ba zai iya rusa su ba. Koyaya, kwayoyin cuta a cikin hanjin ku na iya narkar da su. Suna amfani da zaren azaman man fetur don ci gaba, kuma zaka sami fa'idodi.

Musamman, 'ya'yan dragon galibi suna haɓaka ci gaban iyalai biyu na ƙwayoyin cuta masu ƙoshin lafiya: kwayoyin lactic acid da bifidobacteria (22, 23, 24).

Yin amfani da magungunan rigakafi a kai a kai na iya rage haɗarin kamuwa da cuta a cikin hanyoyin narkewar abinci da gudawa. Wannan saboda rigakafin rigakafi yana inganta haɓakar ƙwayoyin cuta, wanda masu bincike ke gaskatawa na iya shawo kan mummunan (,).

Misali, binciken da aka yi a cikin matafiya ya nuna cewa wadanda suka sha maganin rigakafi kafin da kuma yayin tafiyar sun sami karancin lokuta masu rauni na gudawa na matafiyi ().

Wasu nazarin kuma suna ba da shawarar prebiotics na iya sauƙaƙa alamomin cututtukan hanji da ciwon hanji. Abin takaici, waɗannan binciken basu dace ba (,).

Yayinda yawancin bincike akan rigakafi suke da kyau, bincike akan prebiotic aiki na dragon 'ya'yan itace iyakance ga gwajin-tube karatu. Ana buƙatar ƙarin karatu don sanin tasirin sa na gaske akan hanjin ɗan adam.

'Ya'yan dragon na iya inganta ci gaban ƙwayoyin cuta masu ƙoshin lafiya a cikin hanji, wanda ke da alaƙa da ƙoshin lafiya na kayan ciki.

5. Yana Karfafa garkuwar jikinka

Determinedarfin jikinku don yaƙar kamuwa da cuta yana ƙayyade ta dalilai daban-daban, gami da ingancin abincinku.

Bitamin C da carotenoids a cikin dragon fruit zasu iya inganta garkuwar ku kuma su hana kamuwa da cuta ta hanyar kare fararen jinin ku daga lalacewa (,).

Farin jini a jikin garkuwar jikinki sun afka kuma sun lalata abubuwa masu cutarwa. Koyaya, suna da matukar damuwa da lalacewa ta hanyar masu raɗaɗi kyauta,,).

Kamar yadda antioxidants masu karfi, bitamin C da carotenoids zasu iya kawar da radicals kyauta kuma su kare farin jinin ku daga cutar.

Babban 'ya'yan itace na dragon na bitamin C da carotenoids na iya ba da kayan haɓaka-haɓaka haɓaka.

6. Zai Iya Bada Matakan Ironananan ƙarfe

'Ya'yan itacen dragon ɗayan fresha freshan fresha fruitsan itace ne masu thatan ƙarfe.

Iron yana da mahimmiyar rawa wajen jigilar iskar oxygen cikin jikinka. Hakanan yana taka muhimmiyar rawa wajen ragargaza abinci zuwa kuzari ().

Abin takaici, mutane da yawa basa samun isasshen ƙarfe. A hakikanin gaskiya, an kiyasta cewa kashi 30% na yawan mutanen duniya ba su da isasshen ƙarfe, hakan ya sa ya zama mafi karancin abinci mai gina jiki a duk duniya ().

Don yaƙi da ƙananan ƙarfe, yana da muhimmanci a ci abinci iri-iri masu ƙarfe. Arzikin ƙarfe ya haɗa da nama, kifi, legumes, kwayoyi da hatsi.

'Ya'yan itacen dragon na iya zama wani babban zaɓi, yayin da ɗawainiya ɗaya ta ƙunshi kashi 8% na yawan abincinku na yau da kullun (RDI). Hakanan yana dauke da bitamin C, wanda yake taimakawa jikinka shan iron ().

'Ya'yan dragon suna ba da ƙarfe tare da bitamin C, haɗuwa wanda zai iya inganta shayar jikinku da wannan ma'adanai mai mahimmanci.

7. Kyakkyawan Tushen Magnesium

'Ya'yan dragon suna ba da mafi yawan magnesium fiye da yawancin' ya'yan itatuwa, tare da 18% na RDI a cikin kofi ɗaya kawai.

A matsakaita, jikinka ya ƙunshi 24g na magnesium, ko kuma oce ɗaya ().

Duk da wannan karamin adadin, ma'adinan yana nan a cikin kowane sel ɗinka kuma yana shiga cikin mahimman halayen halayen sunadarai 600 a cikin jikin ku ().

Misali, yana shiga cikin halayen da ake buƙata don ragin abinci cikin kuzari, ƙanƙantar tsoka, samuwar ƙashi har ma da ƙirƙirar DNA ().

Ana buƙatar ƙarin karatu, amma wasu suna nuna cewa yawan shan magnesium na iya rage haɗarin cututtukan zuciya da bugun jini ().

Nazarin kuma ya nuna cewa abincin da ya isa cikin magnesium yana tallafawa lafiyar ƙashi (,).

'Ya'yan dragon babban tushe ne na magnesium, na gina jiki da ake buƙata sama da halayen biochemical na 600 a cikin jikin ku.

Yadda Ake Cin 'Ya'yan Mage

Duk da yake 'ya'yan dragon masu kauri, fata mai laushi na iya tsoratarwa, cin wannan' ya'yan itacen abu ne mai sauki.

Dabarar tana neman wacce tayi cikakke sosai.

Fruita fruitan gona draan macen da ba su isa ba za su zama kore. Nemi wanda yake da haske ja. Wasu tabo na al'ada ne, amma da yawa-kamar raunuka na iya nuna cewa ya yi yawa. Kamar avocado da kiwi, fruita fruitan bishiyar dragon ya zama mai laushi amma ba mushy ba.

Ga yadda ake cin sabon ɗanyen dragon:

1. Amfani da wuka mai kaifi, yanke shi cikin rabin tsayi.
2. Outauki thea fruitan itacen tare da cokali, ko yanke shi cikin cubes ta hanyar yanke layuka a tsaye da kwance a cikin ɓangaren litattafan almara ba tare da yanke cikin bawon ba. Turawa a bayan fatar don fallasa cubes din kuma cire su da cokali ko yatsunku.
3. Don jin daɗi, ƙara shi zuwa salads, smoothies da yogurt, ko sauƙaƙe shi da kansa.

Hakanan zaka iya samun 'ya'yan dragon a cikin daskararren sashi na wasu shagunan kayan masarufi, wanda aka yanyanka bawo kuma aka yanka shi cikin cubes. Wannan zaɓi ne mai dacewa don ɗanɗano mai ɗanɗano wanda ke shirya naushin mai gina jiki.

'Ya'yan itacen dragon abin mamaki ne mai sauƙin shiryawa kuma ana iya cin sa da kansa ko kuma a saka shi a cikin salati, smoothies da yogurt.

Layin .asa

'Ya'yan dragon' ya'yan itace ne mai daɗin gaske wanda ya cancanci gwadawa.

Yana da ɗanɗano mai ban mamaki, yana ba da launi mai launi zuwa farantinku kuma yana ba da mahimman abubuwan gina jiki, ƙwayoyin prebiotic da mahaɗan tsire-tsire masu amfani - duk a cikin hidimar calori mara nauyi.

Idan kana neman hanyar da zaka kara wasu nau'ikan nau'ikan abincinka, 'ya'yan dragon wani zaɓi ne mai dadi tare da fa'idodin kiwon lafiya da yawa.