Manyan Amfanonin Lafiya na Kwanuka, Anyi Bayanin su

Wadatacce

• Dates Abincin Gina Jiki
• Amfanin Lafiyar Zamani
• Samar da Ton na Fiber
• Inganta Lafiya Zuciya
• Ƙarfafa Ƙashi
• Haɓaka Tsarin rigakafi
• Aiki A Matsayin Mai Zaki Lafiya
• Yadda Ake Samun * Duk * Fa'idodin Lafiya na Kwanuka
• Bita don

Lokacin da kuka buga babban kanti don sake dawo da kicin ɗinku tare da ƴaƴan abinci masu gina jiki, mai yiwuwa ba ku sani ba kuna juyar da keken ku zuwa sashin samar da kayayyaki, inda apples, lemu, da inabi suka yawaita. Amma ta yin hakan, zaku iya rasa sabbin 'ya'yan itace da ke ɓoye kusa da zabibi da prunes a cikin babban rami: kwanakin.

Wannan daidai ne: Ko da yake yana da ɗaci, m, kuma mai taushi kamar busasshen 'ya'yan itatuwa, ana sayar da dabino mai daɗi a cikin ɗanɗano, sabo, in ji Keri Gans, MS, RDN, CDD, masanin abinci da Siffa Memba na Brain Trust. A kantin kayan miya, sau da yawa za ku sami nau'ikan dabino guda biyu, waɗanda ke da ɗanɗano daban-daban na laushi da ɗanɗano amma dabi'u iri ɗaya na abinci iri-iri: Medjool, nau'in dabino mai laushi tare da babban ɗanɗano da ɗanɗano mai daɗi, da Deglet Noor, ɗan ƙaramin ɗanɗano. busasshen kwanan wata iri -iri wanda ke ɗauke da danshi kaɗan kuma yana da ƙoshin lafiya. Kuma tare da waɗancan halayen masu ban sha'awa suna zuwa wasu fa'idodin kiwon lafiya.

Anan, bayanan abubuwan gina jiki na kwanan wata da kuke buƙatar sani, da hanyoyin da ƙwararru suka amince da su don ƙara su cikin farantinku.

Dates Abincin Gina Jiki

Ga 'ya'yan kankana, dabino suna cike da bitamin da ma'adanai, gami da (amma ba'a iyakance ga!) baƙin ƙarfe, potassium, magnesium, da bitamin B. Kuma yayin da suke da yawan adadin kuzari da carbohydrates, suna cike da fiber mai kyau don ku. Yin fahariya kusan gram 2 na fiber a kowace hidima, dabino na iya taimakawa wajen haɓaka narkewar narkewa da motsin hanji. Wadannan 'ya'yan itatuwa masu kama da prune kuma suna cike da antioxidants masu yaki da cututtuka, irin su flavonoids da phenolic acid - dukansu an nuna su don rage kumburi a cikin jiki - amma fiye da wannan a cikin dakika guda.

Anan ga bayanin sinadirai mai sauri na kwanan watan Medjool (~ gram 24), bisa ga Ma'aikatar Aikin Gona ta Amurka:

• Kalori 66.5
• 0.4 grams na gina jiki
• 0.04 grams mai
• 18 grams na carbohydrate
• 1.6 grams na fiber
• 16 grams na sukari

Amfanin Lafiyar Zamani

Samar da Ton na Fiber

Babban fa'idodin kiwon lafiya da ke faruwa a gare su shine abun ciki na fiber. A cikin kusan kwanakin Medjool guda huɗu, za ku ci gram 6.7 na fiber, ko kwata na gram 28 da aka ba da shawarar yau da kullun, a cewar USDA. Ka tuna, fiber shine ɓangare na abincin shuka wanda ba za a iya narkewa ko sha ba, don haka yana taimakawa wajen haɓaka ɗakin ku kuma tabbatar da cewa komai ya wuce cikin hanjin ku lafiya, a cewar Mayo Clinic. Bugu da ƙari, fiber na iya taimakawa ƙananan matakan cholesterol, daidaita matakan glucose na jini ta hanyar rage shan sukari, da haɓaka lafiyar narkewar abinci, in ji Gans. Don haka idan kuna neman daidaita lambobi biyu, tabbas wannan 'ya'yan itace a gare ku. (Don ƙara ƙarin fiber a cikin abincin ku ba tare da sake jujjuya farantin ku ba, gwada ƙoƙarin sanya waɗannan dabarun sneaky cikin aiki.)

Inganta Lafiya Zuciya

Ayaba na iya zama tushen potassium, amma ba sune kawai 'ya'yan itace da zasu taimaka muku cika adadin ku na yau da kullun ba. Munch a kwanakin Medjool guda huɗu, kuma za ku ci 696 MG na potassium, kusan kashi 27 na shawarar da USDA ta ba da shawarar isasshen abinci na 2,600 MG kowace rana. Wannan ma'adinan ba wai yana taimakawa koda da zuciyarku su yi aiki yadda ya kamata ba, amma kuma yana taka muhimmiyar rawa wajen daidaita hawan jini, a cewar cibiyoyin lafiya na kasa.

ICYDK, babban haɗin sodium yana da alaƙa da hawan jini (lokacin da karfin jinin da ke bugun bangon jijiyar ku ya fi yadda aka saba). Idan matsa lamba ya tsaya tsayi akan lokaci, zai iya haifar da bugun zuciya, bugun jini, ko gazawar zuciya. Amma abin farin ciki, lokacin da kuke cin potassium, jijiyoyin ku suna faɗaɗa kuma kuna fitar da ƙarin sodium ta fitsarin ku, duka biyun na iya taimakawa rage hawan jini, a cewar NIH. (Mai dangantaka: Mafi yawan Sanadin Hawan Jini, Anyi bayani)

Ƙarfafa Ƙashi

Kwanan wataƙila ba za su bayar da yawa daga cikin manyan abubuwan da ke haɓaka ƙoshin abinci ba-ka sani, alli da bitamin D-amma suna ɗauke da manganese da magnesium, waɗanda kuma ke sa ƙasusuwanku su yi ƙarfi da lafiya, in ji Gans. Duk waɗannan abubuwan gina jiki guda biyu suna taka rawa a cikin samuwar kashi, bisa ga NIH, kuma binciken ya nuna cewa haɓaka cin abinci na magnesium na iya inganta yawan ma'adinai na kashi, wanda zai iya rage haɗarin karya kashi.

Har yanzu, kwanakin Medjool huɗu suna ba da kashi 17 cikin ɗari na RDA don magnesium da kashi 16 cikin ɗari na shawarar isasshen abinci don manganese, don haka wataƙila kuna buƙatar ƙara wasu hanyoyin waɗannan abubuwan na gina jiki zuwa abincinku don cika waɗannan karatun USDA. Domin samun ƙoshi na magnesium, nosh akan tsaba na kabewa, tsaba chia, ko almonds, ma. Don buga adadin ku don manganese, ku ci hazelnuts ko pecans. Ko kuma ku gwada bugun kwano mai ɗaci na oatmeal (wanda NIH ta lissafa a matsayin ɗaya daga cikin manyan tushen manganese) wanda aka ɗora tare da kaɗan daga cikin abubuwan gyarawa** da * kwanakin don samun isasshen abubuwan gina jiki duka ta hanya mai daɗi.

Haɓaka Tsarin rigakafi

Tare da mahimman bitamin da ma'adanai, dabino kyakkyawan tushen antioxidants ne, mahaɗan da zasu iya taimakawa yaƙi da damuwar oxyidative ta hanyar tsattsauran ra'ayi (ƙwayoyin da ke cutarwa, waɗanda suka wuce kima, na iya lalata sel da haɓaka damuwa na oxyidative). Lokacin da waɗannan rayayyun kwayoyin halitta ke ƙaruwa a cikin sel, suna iya cutar da wasu ƙwayoyin, wanda na iya ƙara haɗarin kamuwa da cutar kansa, cututtukan zuciya, da bugun jini, a cewar Cibiyar Ciwon daji ta Ƙasa. Menene ƙari, an samo antioxidants don inganta aikin tsarin rigakafi ta hanyar yaƙar waɗannan radicals masu cutarwa, in ji wata kasida a cikin mujallar. Immunopathologia Farisa. (Mai dangantaka: Yadda Motsa Jiki Zai Iya Ƙarfafa Tsarin rigakafi)

"Tambayar a nan ita ce kwanakin nawa za ku buƙaci ku ci don samun adadi mai yawa na antioxidants," in ji Gans. "Don haka idan kuna cin dabino kawai don waɗancan fa'idodin antioxidant, ina tsammanin za a iya samun mafi kyawun zaɓin abinci. Amma idan kuna amfani da dabino a madadin sukari na tebur na yau da kullun, to kuna iya samun ɗan ƙaramin kari na abinci mai gina jiki dangane da antioxidants. ” Duk abin da za a ce, ban da ƙara ƴan dabino a farantinka, yi la'akari da cin abinci akai-akai akan sauran abinci masu wadatar antioxidant, irin su blackberries, walnuts, da strawberries, don ƙarfafa tsarin garkuwar jikin ku - kuma watakila ma kawar da sanyi mara kyau. .

Aiki A Matsayin Mai Zaki Lafiya

To, wannan ba fa'idar kwanan wata ba ce ta kiwon lafiya a zahiri, amma tabbas yana da fa'ida da yakamata a ambata. Kwanan wata Medjool guda ɗaya ta ƙunshi sukari mai nauyin gram 16, don haka manufar 'ya'yan itacen da za a yi amfani da ita a maimakon daidaitaccen sukarin tebur, in ji Gans. (ICYDK, sukarin tebur wani nau'in sukari ne wanda, idan aka cinye shi da yawa, zai iya haifar da nau'in ciwon sukari na 2 da cututtukan zuciya, bisa ga Cibiyar Kula da Cututtuka da Cututtuka.)

Duk da yake wannan lambar na iya zama kamar babba babba, Gans ya jaddada cewa ba wani abin damuwa ba ne. "Lokacin da kuke cin 'ya'yan itace, zaku sami sukari," in ji ta. "Amma yana faruwa ta dabi'a, don haka tare da wannan sukari yana zuwa sauran fa'idodin kiwon lafiya waɗanda ke cikin ainihin 'ya'yan itace." A gefe guda, daidaitaccen farin sukari da za ku ƙarawa ga brownies ɗinku da sandunan makamashi gaba ɗaya ba su da sinadirai masu kyau ga ku, in ji ta. (PS Anan ga rarrabuwar kawuna tsakanin abubuwan zaki na wucin gadi da sukari na gaske.)

Yadda Ake Samun * Duk * Fa'idodin Lafiya na Kwanuka

Tare da duk fa'idodin kiwon lafiya na dabino, 'ya'yan itacen na iya zama kamar na gaba ~ superfood ~. Amma suna zuwa tare da babban rashi guda ɗaya: Babban abun cikin kalori. Kwanan wata Medjool guda ɗaya ta ƙunshi adadin kuzari 66.5, yayin da kwatankwacin hidimar inabin inabin kore mara iri yana da adadin kuzari 15.6 kawai, a cewar USDA. "Eh, kwanakin suna da kyau a gare ku, amma kada ku so kuyi musu kamar yadda za ku yi wasu 'ya'yan itace saboda wannan zai iya zama mai yawan adadin kuzari," in ji Gans.

Don haka idan kuna shirin ƙara kwanan wata a cikin tsarin abincin ku na yau da kullun, yi la'akari da rage yawan abincin ku zuwa kwanakin uku kawai, ko kimar kalori 200, a lokaci guda, in ji Gans. "Duk da haka, yawanci ba zan ba da shawarar kawai carbohydrate irin wannan a matsayin abincin ku ba," in ji ta. "Zan manne da dabino biyu sannan in ƙara adadin kuzari 100 na pistachios ko almonds, ko kuna iya samun cuku mai kirtani."

Yayin da kawai cin ɗanyen 'ya'yan itacen zai iya taimaka muku girbe fa'idodin kiwon lafiya na dabino, kada ku ji tsoron yin kirkira tare da amfani da ku. Yanke 'yan kaɗan kuma haɗa su a cikin salatin quinoa ko sha'ir don ɗan ƙaramin ɗanɗano mai daɗi ko cika su da gyada ko almond don kayan zaki ba tare da sukari mai tsabta ba. Mafi kyau duk da haka, juye dabino ko biyu a cikin injin tare da 'ya'yan itace da madara don santsi ko ƙara su a cikin ƙwallon kuzarin ku, in ji Gans. A kowane hali, yin amfani da dabino a madadin sukari zai haɓaka matakin jin daɗin farantin ku * da * abinci mai gina jiki.

Ka tuna, ba za ku cimma duk burin ku na abinci ba kawai ta hanyar cin ƴan kwanakin rana, amma suna samarwa wasu bitamin da ma'adanai masu mahimmanci (sabanin sukari mai tsafta), in ji ta. Kuma kamar yadda cliché ke tafiya, kowane ɗan ƙaramin yana taimakawa.

Bita don