10 Lafiya da Amfanin Abinci na Leeks da Ramin daji

Wadatacce

• 1. Kunshi nau'ikan abubuwan gina jiki
• 2. An shirya shi da mahaɗan shuka masu amfani
• 3. Zai iya rage kumburi da inganta lafiyar zuciya
• 4. Zai iya taimakawa rage nauyi
• 5. Zai iya kariya daga wasu cututtukan daji
• 6. Zai iya inganta narkewar lafiya
• 7–9. Sauran fa'idodi masu fa'ida
• 10. Sauƙi don ƙarawa cikin abincinku
• Layin kasa

Leeks suna cikin iyali ɗaya kamar albasa, ɗanɗano, scallions, chives, da tafarnuwa.

Suna kama da katuwar koren albasa amma suna da sassauƙa, ɗan ɗanɗano da ɗanɗano yayin da aka dafa shi.

Leeks galibi ana noma shi, amma nau'ikan daji, irin su leek na Arewacin Amurka - wanda aka fi sani da raƙum - suna samun farin jini.

Ramps suna da mashahuri tare da masu neman abinci da manyan masu dafa abinci iri ɗaya saboda ƙamshin su mai ƙarfi, wanda shine giciye tsakanin tafarnuwa, tsutsa, da leek mai girma na kasuwanci.

Duk nau'ikan leek suna da gina jiki kuma ana tsammanin zasu samar da fa'idodin kiwon lafiya.

Anan akwai fa'idodi 10 na leek da ramin daji.

1. Kunshi nau'ikan abubuwan gina jiki

Leeks suna da ƙoshin abinci mai gina jiki, ma'ana suna da ƙarancin adadin kuzari amma duk da haka suna cikin bitamin da ma'adinai.

Servingaya daga cikin oce 3.5 (gram 100) na dafa shi yana da adadin kuzari 31 kawai ().

A lokaci guda, sun fi girma musamman a cikin provitamin A carotenoids, gami da beta carotene. Jikinku ya canza wadannan carotenoids din cikin bitamin A, wanda yake da mahimmanci ga gani, aikin garkuwar jiki, haifuwa, da sadarwar sel (2).

Hakanan suna da kyakkyawan tushen bitamin K1, wanda ya zama dole don daskarewar jini da lafiyar zuciya (3).

A halin yanzu, raƙuman daji suna da wadataccen bitamin C, wanda ke taimakawa lafiyar jiki, gyaran nama, karɓar baƙin ƙarfe, da kuma samar da collagen. A zahiri, suna bayar da kusan ninki biyu na bitamin C kamar adadin lemu (4,).

Leeks kuma kyakkyawan tushe ne na manganese, wanda zai iya taimakawa rage cututtukan cututtukan premenstrual (PMS) da haɓaka lafiyar thyroid. Abin da ya fi haka, suna samar da ƙananan jan ƙarfe, bitamin B6, ƙarfe, da fure (,,).

Takaitawa Leeks suna da ƙarancin kuzari amma suna da abubuwan gina jiki, musamman magnesium da bitamin A, C, da K. Suna fahariya da ƙananan fiber, jan ƙarfe, bitamin B6, baƙin ƙarfe, da fure.

2. An shirya shi da mahaɗan shuka masu amfani

Leeks shine tushen tushen antioxidants, musamman polyphenols da mahaɗan sulfur.

Antioxidants suna yaƙi da maye gurbi, wanda ke lalata ƙwayoyinku kuma yana ba da gudummawa ga cututtuka kamar ciwon sukari, kansa, da cututtukan zuciya.

Leeks shine babban tushen kaempferol, antioxidant mai maganin polyphenol don kare cutar zuciya da wasu nau'ikan cutar kansa (9,,).

Hakanan suna da babban tushen allicin, wannan maƙerin sulfur mai fa'ida wanda yake ba tafarnuwa maganin antimicrobial, rage-ƙwayoyin cholesterol, da kuma abubuwan da zasu iya magance ta ().

A halin yanzu, raƙuman daji suna da wadataccen thiosulfinates da cepaenes, mahaɗan sulfur biyu da ake buƙata don ƙin jini da tunani don kare kan wasu nau'ikan cutar kansa (,, 16).

Takaitawa Leeks suna da wadata a cikin antioxidants da mahaɗan sulfur, musamman kaempferol da allicin. Ana tunanin waɗannan don kare jikinka daga cuta.

3. Zai iya rage kumburi da inganta lafiyar zuciya

Leeks alliums ne, dangin kayan lambu ne wadanda suka hada da albasa da tafarnuwa. Yawancin karatu suna danganta alliums zuwa ƙananan haɗarin cututtukan zuciya da bugun jini ().

Duk da yake mafi yawan waɗannan karatun sun gwada albasa ko tafarnuwa, leeks suna ƙunshe da mahadi masu amfani da yawa waɗanda ake tunanin rage ƙonewa da kare lafiyar zuciya (18).

Misali, kaempferol a cikin leeks yana da abubuwan anti-inflammatory. Kaempferol mai wadataccen abinci yana da alaƙa da ƙananan haɗarin bugun zuciya ko mutuwa saboda cutar zuciya ().

Bugu da ƙari, leeks shine kyakkyawan tushen allicin da sauran thiosulfinates, waxanda suke da sinadarin sulphur wanda zai iya amfanar da lafiyar zuciya ta hanyar rage cholesterol, hawan jini, da samuwar kumburin jini (,,,).

Takaitawa Leeks suna dauke da mahaukaciyar tsirrai masu lafiya da aka nuna don rage kumburi, cholesterol, hawan jini, samuwar daskarewar jini, da kuma barazanar kamuwa da cututtukan zuciya gaba daya.

4. Zai iya taimakawa rage nauyi

Kamar yawancin kayan lambu, leeks na iya haɓaka ƙimar nauyi.

A adadin kuzari 31 a cikin oza 3 da rabi (gram 100) na dafaffen leaks, wannan kayan lambu yan karancin adadin kuzari a kowane bangare.

Abin da ya fi haka, leek shine kyakkyawan tushen ruwa da zare, wanda na iya hana yunwa, inganta ji daɗin cikawa, kuma yana taimaka muku a zahiri ku ci ƙasa ().

Hakanan suna samar da fiber mai narkewa, wanda yake samarda gel a cikin hanjinku kuma yana da tasiri musamman wajen rage yunwa da ci abinci ().

Bugu da ƙari, bincike yana alakanta kayan abinci masu wadataccen kayan lambu zuwa asarar nauyi ko rage ƙimar kiba a kan lokaci. Dingara leeks ko ramin daji a abincinku na iya haɓaka yawan abincinku na kayan lambu, wanda zai iya ƙara wannan tasirin (,).

Takaitawa Fiber da ruwa a cikin leek na iya haɓaka ƙoshi da hana yunwa, wanda na iya taimakawa rage nauyi. Bugu da ƙari, wannan kayan lambu yana da ƙarancin adadin kuzari.

5. Zai iya kariya daga wasu cututtukan daji

Leeks suna alfahari da tarin mahaɗan yaƙi da cutar kansa.

Misali, kaempferol a cikin leeks yana da alaƙa da ƙananan haɗarin cututtukan cututtuka, musamman ciwon daji. Binciken gwajin-tube ya nuna cewa kaempferol na iya yaki da cutar kansa ta hanyar rage kumburi, kashe kwayoyin cutar kansa, da hana wadannan kwayoyin yaduwa (,).

Leeks kuma kyakkyawan tushe ne na allicin, mahadar sulphur da ake tunanin zata bayar da irin wadannan abubuwan masu kama da cutar kansa (26).

Nazarin dabba ya nuna cewa ramuka masu girma a cikin ƙasa mai wadatar selenium na iya taimakawa rage ƙimar daji a cikin beraye ().

Mene ne ƙari, nazarin ɗan adam ya nuna cewa waɗanda ke yawan shan allium a kai a kai, gami da leƙo, na iya samun kusan kashi 46% na ƙananan ciwon daji na ciki fiye da waɗanda ba sa cin su da yawa ().

Hakanan, yawan cin allium zai iya kasancewa yana da alaƙa da ƙananan haɗarin cutar kansa ta hanyar kai tsaye (,).

Ka tuna cewa ana buƙatar ƙarin bincike kafin a iya yanke shawara mai ƙarfi.

Takaitawa Wasu nazarin sun nuna cewa mahaɗan leek na iya yaƙi da cutar kansa kuma yawan cin alliums, gami da leƙo da ramin daji, na iya rage haɗarin wannan cutar. Duk da haka, ana buƙatar ƙarin karatu.

6. Zai iya inganta narkewar lafiya

Leeks na iya inganta narkar da abinci.

Wannan a bangare ne saboda sune tushen fiber mai narkewa, gami da maganin rigakafi, wanda ke aiki don kiyaye hanjinka lafiya ().

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Bincike ya nuna cewa cin abinci mai cike da rigakafi na iya taimakawa shawar jikin ku na mahimman abubuwan gina jiki, wanda zai iya inganta lafiyar ku gaba ɗaya ().

Takaitawa Leeks shine kyakkyawan tushen fiber mai narkewa, wanda ke ciyar da ƙwayoyin cuta masu amfani a cikin hanjin ku. Hakanan, waɗannan ƙwayoyin cuta suna rage kumburi kuma suna haɓaka lafiyar narkewa.

7–9. Sauran fa'idodi masu fa'ida

Kodayake ba a yin nazarin leek mai tsauri kamar albasa da tafarnuwa, bincike mai zuwa yana nuna cewa za su iya ba da ƙarin fa'idodi.

1. Zai iya rage matakan sukarin jini. Magungunan sulphur a cikin alliums an nuna su yadda yakamata ya rage matakan sukarin jini ().
2. Zai iya inganta aikin kwakwalwa. Waɗannan mahaɗan sulphur na iya kiyaye kwakwalwarka daga raunin tunani da tsufa da ke da alaƙa da shekaru ().
3. Zai iya yaƙar cututtuka. Bincike a cikin dabbobi ya nuna cewa kaempferol, wanda ake samu a cikin leek, na iya kariya daga ƙwayoyin cuta, ƙwayoyin cuta, da cututtukan yisti ().

Kodayake waɗannan sakamakon suna da tabbaci, ƙarin karatu ya zama dole.

Takaitawa Leeks na iya taimakawa rage matakan sukarin jini, inganta aikin kwakwalwa, da yaki da cututtuka. Koyaya, ana buƙatar ƙarin bincike don tabbatar da waɗannan fa'idodin.

10. Sauƙi don ƙarawa cikin abincinku

Leeks suna daɗaɗɗa mai daɗi, mai gina jiki, da ƙari ga kowane irin abinci.

Don shirya su, yanke tushen da duhun kore mai ƙarewa, kuna riƙe da sassan fari da haske.

Bayan haka, a yanka su tsawon lokaci sannan a kurkura a ƙarƙashin ruwa mai gudu, a goge datti da yashi mai yiwuwa sun taru tsakanin matakan su.

Za a iya cin leken ɗanyen danye, amma kuma ana iya cinsu, a soya, a gasa, a yi ƙarfin gwiwa, a tafasa, ko kuma a tsinkasu.

Suna yin babban ƙari ga miya, dips, stews, taco fillings, salads, quiches, stir-fries, da dankalin hausa. Hakanan zaka iya cin su da kan ka.

Zaki iya sanyaya danyen leek na kimanin sati daya da dafaffun na tsawon kwana biyu.

Ba kamar leken da aka noma ba, tsalle-tsalle na daji suna da matukar damuwa. Aan ragowa kaɗan na iya ƙara fashewar ƙarfi, ɗanɗano mai kama da tafarnuwa ga abincin da kuka fi so.

Takaitawa Leeks suna da yawa kuma suna da sauƙin ƙarawa zuwa abincinku. Kuna iya cin su da kansu ko ƙara su da abinci iri-iri na abinci ko na abinci.

Layin kasa

Leeks da raƙuman daji suna alfahari da nau'o'in abubuwan gina jiki da mahaɗan masu amfani waɗanda zasu iya inganta narkewar ku, haɓaka ƙimar nauyi, rage kumburi, yaƙi cututtukan zuciya, da kuma magance kansar.

Bugu da kari, suna iya rage matakan sukarin jini, kare kwakwalwarka, da yakar cutuka.

Waɗannan alliums, waɗanda suke da alaƙa da tafarnuwa da albasa, suna yin ƙari mai yawa ga lafiyayyen abinci.