Fa'idodin Kiwon Lafiyar da Kimiyyar Kimiyya Ke Ba da

Wadatacce

• Menene daidai a cikin ruwan kwakwa?
• Wane amfani lafiyar kwakwa ke da shi?
• Shin ruwan kwakwa yana taimakawa bayan motsa jiki?
• Bita don

Akwai kowane nau'in ingantaccen ruwa a kwanakin nan, amma ruwan kwakwa shine OG "ruwa mai lafiya." Ruwan da sauri ya zama babban matsayi a ko'ina daga shagunan abinci na lafiya zuwa ɗakunan motsa jiki na motsa jiki (kuma akan masu tasirin motsa jiki 'IGs), amma yana da daɗi, ɗanɗano mai daɗi ba don kowa bane. Shin bayanan abinci mai gina jiki sun goyi bayan tallan? Ga abin da kuke buƙatar sani.

Menene daidai a cikin ruwan kwakwa?

To, yana da kyau kai tsaye: Ruwan kwakwa shine ruwa mai tsabta a cikin kwakwa. Kullum kuna samun ruwan kwakwa daga samari, koren kwakwa - waɗanda aka girbe daga watanni biyar zuwa bakwai, in ji Josh Ax, DNM, CNS, DC, wanda ya kafa tsohuwar abinci mai gina jiki - a kan tsofaffi, kwakwa mai launin ruwan kasa, waɗanda sune mafi kyawun tushen madarar kwakwa.

FYI, madarar kwakwa hakika an yi shi ne daga cakuda ruwan kwakwa da kwakwa, ya ƙara da cewa Kacie Vavrek, R.D., ƙwararren masanin abinci ne a Cibiyar Kiwon Lafiya ta Wexner ta Jami'ar Jihar Ohio. Kuma madarar kwakwa, wacce ta yi kauri fiye da ruwan kwakwa, ta kan zama mafi girma a cikin mai da kalori.

Ruwan kwakwa yana cike da abubuwan gina jiki da ƙarancin kalori, tunda galibi ruwa ne (kusan kashi 95), in ji Ax. Kofi ɗaya na ruwan kwakwa yana ɗauke da adadin kuzari 46, kusan giram 3 na fiber, giram 11 zuwa 12 na sukari na halitta, da mahaɗan shuka da abubuwan lantarki kamar su potassium, sodium, magnesium, da phosphorus, in ji Vavrek. Ta kara da cewa "Abun da ke cikin sinadarin electrolyte ya dogara da balaga na kwakwa, don haka adadin da ke cikin ruwan kwakwa na iya bambanta," in ji ta. Amma yana da babban matakan potassium musamman - “kofi ɗaya ya ƙunshi kusan miligram 600 ko kashi 12 na ƙimar ku ta yau da kullun,” in ji Ax.

Wane amfani lafiyar kwakwa ke da shi?

Mutane suna son tout ruwan kwakwa a matsayin magani-duk abin sha na lafiya. Za mu iya tabbatarwa, tabbas yana da kyau a gare ku: "Potassium, calcium, da magnesium (duk masu lantarki) suna taka muhimmiyar rawa wajen taimakawa kiyaye lafiyar zuciya, hanta da koda, ayyukan narkewa, matakan sukari na jini mai kyau, tsoka da ayyukan jijiya, da fiye, "in ji Ax.

An nuna ruwan kwakwa don inganta hawan jini na systolic (mafi girman adadin karatun hawan jini) a cikin kashi 71 na mahalarta a binciken daya; wanda hakan na iya zama saboda yawan sinadarin potassium, "wanda ke taimakawa wajen magance tasirin hawan jini na inganta hawan jini na sodium," in ji Vavrek.

A bayyane yake, rage hawan jini na iya rage haɗarin kamuwa da cututtukan zuciya, amma akwai wasu abubuwa na ruwan kwakwa waɗanda kuma za su iya rage wannan damar. "Ruwan kwakwa yana taimakawa rage yawan cholesterol da matakan triglyceride," in ji Ax. "Kuma abun da ke cikin magnesium shima yana haifar da haɓakawa a cikin matakan sukari na jini da raguwa a cikin danniya na oxyidative, wanda ke da alaƙa da ciwon suga/ciwon sukari." (Mai alaƙa: Fa'idodin Magnesium da Yadda ake Samun Yawa a cikin Abincinku)

Sannan akwai yuwuwar tasirin antioxidant. "Mun san cewa 'nama' na kwakwa yana ɗauke da wasu amino acid da gutsuttsuran furotin waɗanda ke da tasirin antioxidant, kamar albumin, globulin, prolamine, glutelin-1, da glutelin-2," in ji Ax. "Kuma binciken da aka mayar da hankali kan abubuwan da ke cikin cytokinins, ko kuma kwayoyin halittar da ke faruwa a dabi'a wanda zai iya taimakawa wajen rage ci gaban kwayoyin cutar kansa, yana nuna cewa ruwan kwakwa na iya ƙunsar wasu abubuwan da ke hana kumburi da ma maganin ciwon daji."

Farashin ruwan kwakwa yana nuna alamun “sihiri” ne, amma galibin bincike kan kaddarorin antioxidant na ruwan kwakwa an yi su akan dabbobi, don haka “ana buƙatar ƙarin bincike don tabbatar da su,” in ji Vavrek. Kuma, ga abin da ya dace, za ku iya samun yawancin fa'idodin sinadirai na ruwan kwakwa daga abinci mai kyau, daidaitaccen abinci. (Masu Alaka: Waɗannan Sabbin Kayayyakin Suna Juya Ruwan Gishiri Ya zama Abin sha Mai Kyau)

Shin ruwan kwakwa yana taimakawa bayan motsa jiki?

Wataƙila kun ji ruwan kwakwa da ake kira "abin sha na wasanni." Ba wai kawai yana da ƙarancin kalori fiye da yawancin abubuwan sha na wasanni ba, amma kuma a zahiri yana cike da kayan lantarki. "Ana buƙatar electrolytes don kula da ƙarar jini na al'ada da kuma hana rashin ruwa, kuma za su iya taimakawa wajen rage gajiya, damuwa, tashin hankali na tsoka da rashin murmurewa daga motsa jiki," in ji Axe. Don haka, kwakwa na iya taimakawa hana alamun cutar da ke da alaƙa da bushewar ruwa sakamakon raunin ruwa ko na lantarki, kamar gajiya, bacin rai, rikicewa da matsanancin ƙishirwa, in ji shi.

Wasu binciken sun gano cewa ruwan kwakwa ya dawo da ruwa bayan motsa jiki ya fi na ruwa daidai da abin sha na wasanni masu ƙarfin lantarki, amma wasu bincike sun gano cewa ruwan kwakwa na iya haifar da kumburin ciki da matsalolin ciki saboda yawan adadin kuzari. (Mai alaƙa: Yadda Ake Kwanciyar Jiki Lokacin Horar da Gasar Juriya)

Yayin da ruwan kwakwa zai iya zama zaɓi mai kyau na rehydration a gare ku, ku tuna cewa "abin da ke cikin ruwan kwakwa ya bambanta sosai a duk tsawon lokacin girma na kwakwa," in ji Vavrek. "Ruwan kwakwa kuma yana da ƙasa a cikin sodium da sukari fiye da yadda 'yan wasa ke buƙatar murmurewa da sake dawo da ruwa bayan motsa jiki." (Mai dangantaka: Mafi kyawun Abincin da za ku ci Kafin da Bayan Aikinku)

Watau, kar a dogara da ruwan kwakwa kadai don dawo da matakan electrolyte ɗin ku bayan motsa jiki. Ya kamata ku ƙara mai bayan aikin motsa jiki tare da kayan ciye-ciye na furotin, hadaddun carbs, da mai mai lafiya, wanda zai taimaka dawo da matakan kuzarin ku daidai da gyara duk tsokar da kuka saka ta cikin wringer.

Bita don