10 Fa'idodi Masu Amfani na Kudan zuma

Wadatacce

• 1. Mawadaci a Gina Jiki
• 2. Zai Iya Taimakawa wajen Rage Hawan Jini
• 3. Yana dauke da sinadarai masu mahimmanci ga Lafiyar Kashi
• 4. Zai Iya Inganta Tsarin Sugar Jinin
• 5. Wadatacce a cikin Wutar Lantarki da Ruwa
• 6. Iya Tallafawa Fata Lafiya
• 7. Iya Inganta Tsarin Jiki
• 8. Iya Inganta narkewar abinci yadda ya kamata
• 9. Iya Tallafawa Gani da lafiyar Ido
• 10. Sauƙin Addara wa Abincin ku
• Layin .asa

Ruwan zuma, ko kankana, 'ya'yan itace ne wanda ke cikin nau'in kankana cucumis melo (muskmelon).

Naman mai zaki na zuma yawanci kore ne mai haske, yayin da fatarta take da farin-launin rawaya. Girmanta da fasalin ta sun yi kama da na dangin ta, watau kantar wuta.

Ana samun kankana na zuma a duk duniya kuma ana iya cin ta da kanta ko amfani da ita a kayan zaki, salati, kayan ciye-ciye da miya.

Kodayake mafi girman roƙon sa na iya zama ɗanɗano, saƙar zuma shima yana da amfani kuma yana iya samar da fa'idodi da yawa.

Anan akwai fa'idodi 10 masu ban mamaki na kankana.

1. Mawadaci a Gina Jiki

Abubuwan da ke tattare da kayan abinci na zuma shine mafi kyawun dukiyarta.

A zahiri, yawancin abubuwan gina jiki da mahaɗan tsire-tsire na iya zama alhakin fa'idodin lafiyarta masu yawa.

Kofin 1-gram (177-gram) na kankana na bayarwa (1):

• Calories: 64
• Carbs: 16 gram
• Fiber: 1.4 gram
• Furotin: Gram 1
• Kitse: 0 gram
• Vitamin C: 53% na yawan cin abinci na yau da kullun (RDI)
• Vitamin B6: 8% na RDI
• Folate: 8% na RDI
• Vitamin K: 6% na RDI
• Potassium: 12% na RDI
• Magnesium: 4% na RDI

Bugu da kari, 'ya'yan itacen zuma da tsaba kuma suna dauke da mahadi tare da karfin antioxidant, gami da beta-carotene (pro-bitamin A), phytoene, quercetin da caffeic acid ().

Takaitawa Kudan zumar Honeydew ta ƙunshi nau'ikan abubuwan gina jiki da mahaɗan tsire-tsire waɗanda ke iya zama masu alhakin fa'idodin lafiyarta masu yawa.

2. Zai Iya Taimakawa wajen Rage Hawan Jini

Gabaɗaya, abinci mai wadataccen 'ya'yan itace da kayan marmari yana da alaƙa da rage haɗarin hawan jini da cututtukan zuciya ().

Musamman musamman, an tabbatar da cewa cin abinci mai ƙarancin sodium da isasshen abincin mai ƙanshi na iya yin tasirin tasirin hawan jinin ku ().

Kamar yadda kankana mai zuma itace mai ƙaramin sodium da mai yalwar potassium, yana iya taimaka maka kula da matakan karfin jini.

Idan kana neman kara yawan sinadarin potassium, ka gwada kara zuma a abincinka. Yana da kyakkyawan tushen potassium, tare da kofi 1 (gram 177) yana ba da 12% na RDI (1).

Takaitawa Kabewar zuma na iya taimakawa wajen rage hawan jini saboda yawan sinadarin potassium da karancin sinadarin sodium.

3. Yana dauke da sinadarai masu mahimmanci ga Lafiyar Kashi

Melon zuma na Honeydew melon ya ƙunshi abubuwan gina jiki da yawa waɗanda ke da mahimmanci don gyarawa da kiyaye kasusuwa masu ƙarfi, gami da kuzari, bitamin K da magnesium.

Musamman, kankana kyakkyawan tushe ne na abinci - tare da kofi 1 (gram 177) wanda ke ba da 8% na RDI (1).

Folate yana da mahimmanci don lalacewar homocysteine ​​- matakan da aka haɓaka waɗanda aka haɗu da rage ƙimar ma'adinin ƙashi akan lokaci ().

Kodayake ana buƙatar ƙarin bincike don yanke shawara mai ma'ana kan alaƙar da ke tsakanin ƙoshin lafiya da ƙashin ƙashi, cin abincin da ke ƙunshe da ƙura, kamar su zuma, na iya inganta ƙashin lafiya ta hanyar tabbatar da matakan homocysteine ​​sun kasance a cikin al'ada ().

Vitamin K yana da hannu wajen samar da babban furotin a tsarin ƙashi wanda aka sani da osteocalcin. Sabili da haka, isasshen bitamin K yana da mahimmanci ga kasusuwa masu lafiya. Yin amfani da zuma yana samar da 6% na RDI na wannan bitamin (1,,).

Kari akan haka, zaku iya saduwa da kusan kashi 4% na bukatun magnesium na yau da kullun tare da zuma ɗaya na zuma.

Kwayoyin dake da alhakin ginawa da ruguza kasusuwan kasusuwa suna bukatar magnesium yayi aiki yadda yakamata. Don haka, magnesium wani sinadari ne mai mahimmanci don lafiyar ƙashi (1,).

Hakanan Honeydew yana ƙunshe da ƙananan ƙwayoyi masu tallafawa ƙashi, gami da alli, phosphorus da tutiya (1).

Duk da yake waɗannan abubuwan gina jiki ba su da hankali sosai a cikin zuma, ƙara fruita fruitan itace a cikin abincinku na iya tallafawa lafiyar ƙashinku yayin haɗuwa da daidaitaccen abinci wanda ya haɗa da nau'ikan wasu nau'ikan abinci mai-gina jiki.

Takaitawa Honeydew yana ƙunshe da ƙwayoyi masu yawa waɗanda ke da mahimmanci ga lafiyar ƙashi, ciki har da ɗanɗano, bitamin K da magnesium.

4. Zai Iya Inganta Tsarin Sugar Jinin

Wasu bincike sun nuna cewa cin 'ya'yan itatuwa, kamar su kankana, a kai a kai na iya inganta lafiyar sukarin jini.

Wani binciken shekaru bakwai da aka gudanar a cikin rabin miliyan mutane ya gano cewa wadanda ke cin sabbin fruita dailyan itace kowace rana sun kasance 12% ba za su iya kamuwa da ciwon sukari ba, idan aka kwatanta da waɗanda ba sa yawan cin 'ya'yan itace ().

A cikin waɗancan mahalarta waɗanda suka riga sun kamu da ciwon sukari a farkon binciken, cin fruita fruitan itace aƙalla sau uku a kowane mako ya haifar da ƙananan haɗarin fuskantar rikice-rikicen lafiyar da ke da alaƙa da ciwon sukari baya ga kasada 17% na rashin saurin mutuwa ( ).

Kodayake kankana na dauke da sinadarin carbs wanda zai iya daga sikarinka na jini na wani dan lokaci, amma kuma yana samar da zare da sauran sinadarai wadanda zasu taimaka wajen inganta sarrafa suga a cikin lokaci.

Takaitawa Cin 'ya'yan itace a kai a kai, irin su kankana na zuma, yana da alaƙa da ƙananan haɗarin ciwon sukari da kuma matsalolin da ke tattare da lafiya. Wannan mai yiwuwa ne saboda zaren da sauran abubuwan inganta lafiyar da ke cikin 'ya'yan itace.

5. Wadatacce a cikin Wutar Lantarki da Ruwa

Lokacin da kake tunanin ruwa, abu na farko da watakila ya tuna shine ruwa. Koyaya, don ingantawa yadda yakamata da kuma dacewa, jikinku yana buƙatar sama da hakan - yana buƙatar masu lantarki, suma ().

Kabewar zuma kusan 90% na ruwa ne kuma tana ɗauke da lantarki, kamar su potassium, magnesium, sodium da calcium (1).

Wannan haɗuwa da ruwa da abinci mai gina jiki yana sanya zuma mai kyau don sha bayan aikin motsa jiki, yayin rashin lafiya ko kuma idan kawai kuna ƙoƙari ku kasance cikin ruwa a duk kwanakinku.

Takaitawa Gwanar zuma ta kunshi mafi yawan ruwa amma kuma yana dauke da wutan lantarki wanda zai iya muku aiki sosai fiye da ruwa shi kadai.

6. Iya Tallafawa Fata Lafiya

Cin kankana na iya tallafawa lafiyayyar fata saboda yawan bitamin C da ke ciki.

Samun isasshen bitamin C yana da mahimmanci don samar da collagen yadda yakamata, babban furotin na tsari wanda ke da mahimmanci don gyara da kula da fatar jikin ku ().

Bugu da ƙari, saboda bitamin C yana da antioxidant mai ƙarfi, wasu bincike suna nuna cewa yana iya kare fata daga lahanin rana ().

Kumann zuma kyakkyawan tushe ne na bitamin C - kofi ɗaya (gram 177) yana ba da kashi 53% na RDI (1).

Kodayake zaku iya samun bitamin C daga abinci iri-iri, cin naman zuma hanya ce mai sauƙi don saurin biyan buƙatunku na yau da kullun - haɓaka fata mai lafiya a cikin aikin.

Takaitawa Kudan zumar zuma na da wadataccen bitamin C, na gina jiki wanda ke inganta samar da sinadarin collagen kuma zai iya kare fata daga lahanin rana.

7. Iya Inganta Tsarin Jiki

Ana iya sanin Vitamin C mafi kyau sananne saboda rawar da yake takawa wajen tallafawa aikin rigakafi, kuma ana ɗora kankana da shi.

Tsarin garkuwar jikin mutum yana da rikitarwa kuma yana buƙatar ɗimbin abubuwan gina jiki don aiki yadda yakamata - bitamin C abu ne mai mahimmanci ().

A zahiri, bincike ya nuna cewa wadataccen shan bitamin C na iya hanawa da magance nau'ikan cututtukan numfashi da na tsari, irin su ciwon huhu da sanyi na yau da kullun ().

Kudin kofi 1 (gram 177) na zuma na samar da sama da rabi na RDI na bitamin C, yana mai da shi babban abinci don ƙarawa cikin abincinku yayin da kuke shirin lokacin sanyi na wannan shekara (1,).

Takaitawa Gwan zuma na zuma ya ƙunshi manyan ƙwayoyin bitamin C, mai gina jiki wanda ke tallafawa ingantaccen aikin rigakafi.

8. Iya Inganta narkewar abinci yadda ya kamata

Kudan zuma na dauke da zare, sinadarin gina jiki wanda sananne ne don inganta lafiyar narkewar abinci ().

Samun wadataccen fiber na abinci yana jinkirta amsawar sukari a cikin jini kuma yana inganta ci gaban hanji da kuma ci gaban ƙwayoyin cuta masu ƙoshin lafiya (,).

Kofi ɗaya (gram 177) yana ba da kusan gram 1.5 ko kusan 5% na RDI don zare. Kodayake sauran fruitsa fruitsan itace da yawa suna ɗauke da fiber fiye da kowane mai hidimtawa, saƙar zuma har yanzu na iya ba da gudummawa ga yawan cin fiber (1).

A zahiri, ga wasu mutanen da ke da wasu larurar narkewar abinci ko waɗanda suke sabon gabatarwa ko sake gabatar da zare a cikin abincin su, ƙananan fibera fiberan itace kamar dean zuma za a iya jurewa da kyau fiye da sauran abinci mai fiber.

Takaitawa Kumann zuma na kunshe da zare, sinadarin gina jiki da aka sani don tallafawa narkar da lafiya. Saboda matsakaiciyar abun ciki na fiber, zai iya zama mafi kyawu fiye da abinci mai yawan fiber wanda mutane ke da wasu cututtukan narkewar abinci ko waɗanda ke gabatar da fiber a cikin abincin su.

9. Iya Tallafawa Gani da lafiyar Ido

Kabewar zuma ta ƙunshi ƙwayoyi biyu masu ƙarfi: lutein da zeaxanthin ().

Wadannan mahaukatan sanannen sanannen sanannen don tallafawa lafiyar ido da hana ci gaban rashin hangen nesa mai alaka da shekaru ().

Bincike ya nuna cewa cin abinci a kai a kai wanda ke ɗauke da waɗannan abubuwan antioxidants, kamar kankana na zuma, na iya tallafawa aikin ido daidai cikin rayuwar ku (,).

Takaitawa Kudan zumar Honeydew ya ƙunshi lutein da zeaxanthin, antioxidants biyu waɗanda aka san su don tallafawa lafiyayyun idanu da gani.

10. Sauƙin Addara wa Abincin ku

Dingara kankana na zuma a abincinku ba zai iya zama sauƙi ba.

Ana samunta a ko'ina, kuma farashinsa ya yi daidai da na sauran shahararrun kankana kamar kanwa ko kankana.

Don yin wannan ƙoƙarin na abincin ku ya zama daidai da ku, zaɓi kankana mai cikakke. Lokaci-lokaci ko kuma bishiyar kankana mai ɗanɗano basu da ɗanɗano kuma suna barin abin da ake so.

Babban wurin sayar da 'ya'yan itace shine za'a iya jin dadinsa da kanta - yanki mai sanyi, cikakkiyar kankana a ranar dumi yana da wuya a doke.

Koyaya, idan kuna neman wani abu da ya ɗan ƙirƙira, akwai wasu hanyoyin da yawa da zaku iya jin daɗin wannan 'ya'yan itacen.

Za a iya ƙara kankana na zuma a cikin jita-jita iri-iri, gami da:

• Salati: Yanki ɗan zuma a cikin tsaka-tsalle kuma ƙara shi zuwa salatin da kuka fi so.
• Desserts: Tsabtace kankana sannan ayi amfani dashi azaman tushe na kayan mashi ko ice cream.
• Karin kumallo: Yi amfani da guna mai yanka tare da cuku na gida ko haɗa shi a cikin mai laushi.
• Miya: Yi amfani da zuma a matsayin tushen miyar barkono da barkono, Mint da kokwamba.
• Masu neman abinci: Kunsa yankakken kankana tare da naman da aka warke ko ƙara shi cikin salsa mai yaji.

Takaitawa Honeydew na iya jin daɗin kansa ko ƙara shi zuwa jita-jita daban-daban, gami da salad, salsa, miya ko kayan zaki. Maballin yana zaɓar ɗanɗanon kankana yayin da yake a lokacin.

Layin .asa

Ruwan zuma 'ya'yan itace ne mai zaki wanda za'a iya samu a duk duniya. Jikinta koren haske ne, yayin da yake yawanci fari ko rawaya.

Honeydew cike yake da bitamin, ma'adanai da sauran mahaɗan shuka masu inganta lafiya. Cin irin wannan guna na iya samun fa'idodin kiwon lafiya da yawa, galibi saboda wadataccen kayan abinci mai gina jiki.

Za a iya cin kanin zuma da kanta ko kuma a matsayin wani ɓangare na sauran jita-jita kamar miya, salati, sanƙo da ƙari. Don mafi ƙarancin ƙwarewa, zaɓi in-lokaci da kuma kankana cikakke.