Fa'idodi 7 na Kiwano (Kankana mai Kaho) - Da Yadda Ake Cin Sa

Wadatacce

• 1. Ya Vunshi Iri-iri Na Mahimman Abinci
• 2.Ya samar da Antioxidants masu karfi
• 3. Yana Inganta Samun Lafiyayyen Tsarin Jinin Jini
• 4. Yana inganta Kula da Sugar Jini
• 5. Yana tallafawa ingantaccen ruwa
• 6. Zai Iya Inganta Yanayi
• 7. Sauran Fa'idodin Dama
• Yadda Ake Cin Shi
• Layin .asa

Kiwano kankana 'ya'yan itace ne masu ban sha'awa, masu ban sha'awa daga yankuna na tsakiya da kudancin Afirka.

Yana bisa ƙa'ida aka sani da Cucumis metuliferus amma bisa tsari kuma yana wucewa da ƙahon daji da kuma kokwamba mai ƙahon Afirka.

Idan ya girma, fatar waje ta kawano melon mai haske ce mai haske kuma an rufe ta da ƙananan tsinkaya ko ƙaho. Jiki na ciki ya ƙunshi gelatinous, lemun tsami-kore ko abu mai launin rawaya wanda ke ɗauke da ɗumbin tsaba masu ci.

Kodayake kiwano melon ba 'ya'yan itace ba ne wataƙila za ku samu a cikin kwandon' ya'yan itace matsakaici, gami da shi a cikin abincinku na iya zama mai kyau ga lafiyarku.

Ga fa'idodi 7 na kankana da kuma yadda za'a ci shi.

1. Ya Vunshi Iri-iri Na Mahimman Abinci

Melon Kiwano yana alfahari da tarin bitamin da kuma ma'adanai, yawancinsu suna taka rawa a cikin ikon sa na tasiri lafiyar.

Kiwano melon guda (gram 209) yana samar da abubuwan gina jiki masu zuwa ():

• Calories: 92
• Carbs: 16 gram
• Furotin: 3.7 gram
• Kitse: Giram 2.6
• Vitamin C: 18% na Shawarwarin Yau da Kullum (RDI)
• Vitamin A: 6% na RDI
• Vitamin B6: 7% na RDI
• Magnesium: 21% na RDI
• Ironarfe: 13% na RDI
• Phosphorus: 8% na RDI
• Tutiya: 7% na RDI
• Potassium: 5% na RDI
• Alli: 3% na RDI

Gwanar Kiwano yawanci ta ƙunshi ruwa da ƙarancin adadin kuzari, carbi, da mai. Kimanin 16% na adadin kuzari ya fito ne daga furotin - wanda yake da ɗan girma idan aka kwatanta da sauran 'ya'yan itatuwa.

Wannan rarraba kayan abinci mai gina jiki yana sanya kiwano kankana dacewa da tsarin tsare-tsare iri-iri.

Takaitawa Gwanar Kiwano ta ƙunshi bitamin da yawa da ma'adanai waɗanda ke da mahimmanci don ƙoshin lafiya. Yana da ƙarancin kalori, amma - ga aa fruitan itace - mai yawan furotin.

2.Ya samar da Antioxidants masu karfi

Kiwano kankana ba kawai mai gina jiki bane amma kuma yana samarda wasu antioxidants masu karfi - dayawa daga cikinsu suna da gina jiki kansu.

Antioxidants sune mahaɗan da aka samo a cikin wasu abinci waɗanda zasu iya kare kan lahanin salula wanda ya haifar da oxidaƙasasshen sihiri a cikin jikin ku.

Kodayake halayen motsa jiki wani bangare ne na al'ada na rayuwar mutum, yawan kwayar cuta da yawa na iya haifar da kumburi da nakasa aikin salula akan lokaci.

Kuna iya rage girman wannan lalacewar ta hanyar wadatar da jikinku da wadataccen abinci mai wadataccen antioxidant kamar kiwano melon.

Babban antioxidants a cikin kiwano melon sune bitamin C, bitamin A, zinc, da lutein. Tare, waɗannan abubuwan gina jiki suna taka rawa wajen rage kumburi da hana cututtuka na yau da kullun, irin su ciwon sukari, cututtukan zuciya, da wasu nau'ikan cutar kansa (,,, 4).

Bugu da ƙari, ƙwayoyin da ake ci a cikin 'ya'yan itacen sun ba da bitamin E - wani sinadarin gina jiki tare da sinadarin antioxidant (5).

Takaitawa Kiwano guna da 'ya'yanta sun ƙunshi antioxidants da yawa, ciki har da zinc, lutein, da bitamin A, C, da E.

3. Yana Inganta Samun Lafiyayyen Tsarin Jinin Jini

Kiwano guna shine tushen ƙarfe mai kyau kuma yana samar da kusan 13% na bukatunku na yau da kullun ().

Kwayoyin jinin ja suna adana wani abu wanda ke dauke da ƙarfe da ake kira hemoglobin, wanda ake amfani da shi don jigilar iskar oxygen cikin jikinka.

Don haka, wadataccen wadatar baƙin ƙarfe mai cin abinci ya zama dole ga jikin ku don samar da isasshen ƙwayoyin jinin jini don dacewar oxygenation ().

Tushen ƙarfe na ƙarfe - kamar su mewan kanwa - yana ɗauke da wani nau'i na ma'adinai wanda aka sani da baƙin ƙarfe ba-heme. Wannan fom ɗin ba shi da nutsuwa sosai kamar ƙarfe daga tushen dabba.

Koyaya, hada baƙin ƙarfe mara sinadarin heme tare da bitamin C yana haɓaka ƙimar shan sa ().

Ba zato ba tsammani, kiwano kankana yana samar da adadin bitamin C kuma. Wannan na iya inganta shayar da baƙin ƙarfe da ke cikin 'ya'yan itacen, yana mai da shi mafi inganci don tallafawa samar da ƙwayar ƙwayar jini da jigilar oxygen ().

Takaitawa Kiwano melon shine tushen ƙarfe da bitamin C. Waɗannan abubuwan gina jiki suna inganta ingantaccen haemoglobin a cikin jinin jini, wanda ya zama dole don jigilar oxygen.

4. Yana inganta Kula da Sugar Jini

Kiwano melon yana da ƙananan glycemic index, ma’ana ba ya haifar da wani mahimmin ƙaru a cikin sukarin jini bayan kun ci shi.

Bugu da ƙari, yana da mahimmin tushe na magnesium - ma'adinai wanda ke da hannu kai tsaye a cikin haɓakar glucose (sukari) da insulin ().

Wani karamin binciken da aka gudanar ya gano cewa cirewar melon kiwano ya rage sukarin jini sosai a cikin berayen masu ciwon suga amma ba dabbobi da ke da yawan sikari na jini ba ().

A ƙarshe, ana buƙatar ƙarin bincike don sanin ko kiwano melon yana shafar sukarin jini a cikin mutane.

Takaitawa Kiwano melon yana da ƙananan glycemic kuma yana ƙunshe da abubuwan gina jiki da ake buƙata don dacewa da sukari da kuma haɓakar insulin. Wasu binciken dabbobi sun nuna cewa yana iya zama da amfani wajen magance cutar sikari. Koyaya, wannan ya kasance tabbatacce a cikin karatun ɗan adam.

5. Yana tallafawa ingantaccen ruwa

Ruwa shi kaɗai ana ɗaukarsa daidai da hydration. Koyaya, wutan lantarki - kamar su potassium, magnesium, da sodium - suma suna da mahimmanci don kiyaye ƙarancin ruwa mai kyau ().

Kiwano kankana ya kunshi kusan kashi 88% na ruwa kuma yana dauke da carbi da wutan lantarki - yana mai da shi amfani don kara ruwa ().

Cin abinci a kan 'ya'yan itace kamar kiwano kankana a ranar zafi mai zafi ko bayan motsa jiki mai ƙarfi zai iya taimaka muku kuzari da wadataccen ruwa cikin yini.

Takaitawa Kiwano kankana yana da ruwa mai yawa kuma yana samar da wutan lantarki da yawa wadanda suke da mahimmanci don kasancewa cikin ruwa.

6. Zai Iya Inganta Yanayi

Kiwano kankana ya ƙunshi magnesium da zinc - ma'adanai guda biyu waɗanda suke da alaƙa da lafiyar hankali da kiyaye aikin ƙwaƙwalwar ajiya.

Dukansu magnesium da zinc suna da hannu wajen samar da kwayoyi masu kawo canji wanda ke tasiri yanayi kuma suna da alaƙa da wasu rikice-rikice masu alaƙa da yanayi, kamar baƙin ciki da damuwa ().

Studyaya daga cikin binciken ya kimanta amfani da magnesium don magance ƙananan ɓacin rai da rikicewar damuwa a cikin mutane 126. Wadanda suka sami magnesium sun ba da rahoton ci gaba mai mahimmanci a cikin alamun su ().

Gabaɗaya, ana buƙatar ƙarin bincike don ƙarin fahimtar matsayin magnesium da zinc wajen inganta yanayi ko hanawa da magance baƙin ciki, amma cin abinci mai yalwar abinci mai ma’adinai kamar kiwano melon tabbas ba zai iya cutar ba.

Takaitawa Kiwano kankana ya ƙunshi ma'adanai da ke tattare da samar da ƙwayoyin cuta da ke daidaita yanayi.

7. Sauran Fa'idodin Dama

Bincike wanda ke mai da hankali musamman akan tasirin kiwano melon akan kiwon lafiya yayi kadan. Koyaya, yawancin abubuwan gina jiki da ke ciki sanannu ne don tallafawa tsarin jikin ku ta wasu hanyoyi:

• Na goyon bayan ƙashin lafiya: Kiwano melon yana samar da abubuwan gina jiki wadanda ke tallafawa gyaran kashi da kiyaye karfin kashi, gami da magnesium, bitamin C, da zinc (,).
• Yana ƙarfafa lafiyar fata: Bitamin C da ruwa a cikin mewan kiwano na iya tallafawa samar da collagen, warkar da rauni, da kariya daga lalacewar rana (,).
• Yana inganta lafiyar zuciya: Kiwano guna shine tushen wadatar magnesium da potassium. Wadannan ma'adanai na iya rage kumburi, hana tara kayan tarihi, da taimakawa daidaita karfin jini ().
• Yana ƙarfafa rigakafi: Kiwano kankana yana ba da abubuwan gina jiki da yawa waɗanda ke da mahimmanci ga tsarin garkuwar jiki mai lafiya, gami da bitamin C, tutiya, ƙarfe, da magnesium (,,,).

Duk da yake guna kiwano yana dauke da mahimmin abinci mai gina jiki, babu wani abinci guda daya da ke rike da mabuɗin lafiyar jiki.

Yi la'akari da haɗar kiwano kankana tare da sauran abinci mai ƙoshin abinci mai gina jiki don samun fa'ida mafi yawa daga abincinku.

Takaitawa Abubuwan gina jiki da aka samo a cikin mewan kiwano sune manyan 'yan wasa don tallafawa tsarin garkuwar ku, zuciya, fata, da ƙashi.

Yadda Ake Cin Shi

Da farko kallo, guna kiwano na iya bayyana nesa da abin ci. A zahiri, yana kama da alama yana iya zama wani abu daga sararin samaniya fiye da fruita fruitan itace.

Ryallen waje yana da kauri kuma an rufe shi da ƙananan spikes. Kafin ya fara, ‘ya’yan itacen duhu ne masu duhu, amma yayin da ya girma, ya zama inuwa mai tsami ta lemu.

Kodayake itacen abin ci ne, amma yawancin mutane sun tsaya ga cin naman ɗanyun ciki, wanda ke cike da tsaba. Da yawa suna cin kwaya, saboda yawan su yana sanya su wahalar cirewa daga ɓangaren litattafan almara.

Idan kun kasance masu ƙarfin isa ku ci dunƙulen, ku tabbata cewa kun yanke spikes da farko.

Dandanon kankana kiɗano mai laushi ne kuma mai ɗan zaki ne. Ya dandani kama da dangi na kusa, kokwamba. Lokacin da ya zama cikakke, ƙila za ku iya gano alamar ƙanshin ayaba, shima.

Hanya mafi sauki don cin kanwa na kiwano ita ce yanki shi a bude da kuma ɗibar ɓangaren litattafan almara kai tsaye daga ƙyallen. Wasu mutane suna kara gishiri kadan ko sikari don inganta dandano. Yana iya cin sabo ko dafa shi.

Idan kuna jin kirkira, zaku iya ƙara ɓangaren litattafan almara ga masu laushi ko amfani da shi zuwa yogurt, granola, ko sundae na ice cream. Hakanan yana samarda daɗaɗaɗɗa mai dadi ga biredi da sutura.

Takaitawa Hanya mafi sauki ta cin kiwano ita ce yanka shi a bude da fitar da bagaruwa Hakanan za'a iya amfani dashi a cikin laushi ko saman yogurt, hatsi, ko ice cream.

Layin .asa

Kiwano melon ɗan itace ne mai ban sha'awa, wanda ya samo asali daga Afirka, wanda ke ba da fa'idodi da yawa na kiwon lafiya saboda wadataccen bayanin gina jiki.

An rufe katon lemu mai kauri a cikin spikes, wanda zai iya sa ya zama abin tsoro. Koyaya, cin sa yana da sauƙi kamar yankan shi a buɗe da kuma fitar da ɓangaren litattafan almara. Hakanan zaka iya amfani da dunƙulen azaman abincin abinci.

Idan kana neman sabuwar hanyar da zaka gauraya wasan 'ya'yan itace, kiwano melon zabi ne mai dadi kuma mai gina jiki.