18 Kayan Musamman da Lafiya Kayan lambu

Wadatacce

• 1. Daikon
• 2. Tushen Taro
• 3. Delicata squash
• 4. Sunchokes
• 5. Chayote squash
• 6. Ganyen Dandelion
• 6. Gyaran kai
• 8. Jicama
• 9. Rogo
• 10. Celeriac
• 11. Rutabaga
• 12. Romanesco
• 13. Guna mai zaƙi
• 14. Purslane
• 15. Mashua
• 16. Tomatillos
• 17. Ramps
• 18. Salsaliyya
• Layin kasa

Kayan marmari da ake yawan amfani da su, kamar su alayyafo, latas, barkono, karas, da kabeji, suna ba da sinadarai masu ɗanɗano da dandano. Ba abin mamaki ba ne cewa suna cikin shahararrun iri a duniya.

Duk da yake waɗannan tsire-tsire suna da ƙoshin lafiya, dogaro da su da ƙarfi na iya hana ku gwada zaɓin da ba a sani ba.

A zahiri, bincike ya nuna cewa ƙara yawan kayan lambu a cikin abincinka na iya taimakawa rage haɗarin kamuwa da cututtukan zuciya - har ma da inganta rayuwarka gaba ɗaya (,,).

Abin mamaki shine, dubban kayan lambu daban daban suna girma a duk duniya, wasu ana iya samunsu a inda kuke zaune.

Anan akwai wasu kayan lambu na musamman guda 18 wadanda zasu iya samarda ingantaccen abinci mai kayatarwa ga abincinku.

1. Daikon

Daikon shine radish na hunturu galibi ana amfani dashi a cikin jita-jita Asiya. Tare da kayan marmari mai laushi da taushi, ɗanɗano mai ɗanɗano, yayi kama da babban, farin karas tare da saman ganye.

Yana da ƙarancin adadin kuzari, ana ba da 25 kawai a kowane kofi da aka dafa (gram 147). Hakanan an cika shi da yawancin abubuwan gina jiki, gami da bitamin C, jan ƙarfe, potassium, da fure ().

Abin da ya fi haka, daikon ya ƙunshi adadin mahaɗan tsire-tsire masu ƙarfi, kamar su glucosinolates, waɗanda suke aiki a matsayin antioxidants kuma suna iya samun kayan kishi (,).

2. Tushen Taro

Taro shine tushen kayan lambu wanda yake sanannen tushe a cikin Afirka da Asiya. Lokacin da aka dafa shi, yana da ɗanɗano mai ɗanɗano da taushi mai laushi, yana mai da shi kyakkyawar tsayawa ga dankali, ɗankali mai ɗanɗano, da kayan lambu mai daɗaɗa.

Har ila yau, kyakkyawan tushe ne na fiber, bitamin E, bitamin B, potassium, phosphorus, magnesium, da manganese ().

Taro yana da fa'ida musamman ga lafiyar narkewar abinci saboda abubuwan da ke cikin fiber.

Nazarin ya nuna cewa zarenta yana aiki ne a matsayin rigakafi, yana motsa haɓakar ƙwayoyin cuta masu haɓaka wanda ke haɓaka lafiyar garkuwar jiki da kariya daga cututtukan hanji, a tsakanin sauran fa'idodin (,).

3. Delicata squash

Delicata squash wani nau'i ne na lokacin bazara - duk da cewa an girbe shi a lokacin hunturu - tare da madaidaiciyar siffar da launi mai laushi mai alama ta ratsi tsaye.

Ba kamar sauran kabewa ba, kamar su butterut ko kabewa, delicatas suna da sirara, fata mai taushi kuma ana iya cinsu ba tare da an bare bakin fata ba. Delicata yana da ɗanɗano mai ɗanɗano, mai ɗanɗano kamar kabewa wanda ya dace da abinci da yawa.

Hakanan yana da ƙarancin adadin kuzari da carbi, yana mai da shi kyakkyawar madaidaiciyar ƙaramar-carbi madadin kayan lambu masu ɗumbin yawa kamar dankali da dankalin hausa ().

4. Sunchokes

Urushalima artichoke (Helianthus tuberosus) wani nau'in sunflower ne wanda ake shukawa don tubers masu ci, wanda akafi sani da sunchokes.

Wannan kayan lambu mai kama da itacen ginger Lokacin da aka dafa shi, yana da taushi kuma yana da ɗanɗano mai ɗanɗano.

Kyakkyawan tushen abubuwan gina jiki da yawa, artichokes na Urushalima suna da baƙin ƙarfe musamman, wanda ke da mahimmanci don samar da kwayar jinin jini, da inulin, wani nau'in zaren da ke iya inganta lafiyar narkewar abinci da kula da sukarin jini (,).

5. Chayote squash

Chayote na cikin dangi daya kamar kabewa da zucchini.

Wannan koren koren, wrinkled squash yana da taushi, fata mai ci da fari, nama mai laushi wanda yawanci ya dahu amma kuma za'a iya cin shi danye.

Kodayake yana da ƙananan kalori, yana cike da bitamin da kuma ma'adanai. Kofi ɗaya (gram 132) na ɗanyen shayote ya ƙunshi adadin kuzari 25 kawai, amma ya ba da sama da 30% na darajar yau da kullun (DV) don fure, bitamin B da ke cikin haɗin DNA da aikin salula ().

6. Ganyen Dandelion

Duk sassan tsiran dandelion (Taraxacum officinale) ana cin abinci, ciki har da ganye, wanda aka fi sani da ganyen dandelion.

Kodayake ba su da mashahuri kamar sauran ganyaye masu ganye, an loda su da jerin bitamin, ma'adanai, da kuma mahaɗan shuke-shuke masu ƙarfi, gami da bitamin K, baƙin ƙarfe, da polyphenol antioxidants ().

Yawancin gwajin gwaji da dabba suna ba da shawarar cewa ganyen dandelion na iya rage yawan sukarin jini da cholesterol da kuma taimakawa hana lalacewar salula ().

Abin da ya fi haka, ana iya jin daɗin ɗanye ko dafa shi kuma su sami babban madadin sauran shuke-shuke kamar alayyafo ko latas.

6. Gyaran kai

Fiddleheads wasu ganyayyaki ne masu ɗanɗano na ƙananan ƙwayoyi waɗanda ba su bayyana ba tukuna. Mashahuri a cikin masu neman abincin, an girbe su ne daga ƙwayayen da basu balaga ba kuma suna da rauni mai ƙarfi, mai lanƙwasa.

Fiddleheads suna da wadataccen abinci mai gina jiki da kuma mahaɗan tsire-tsire, kamar su provitamin A, bitamin C, da manganese ().

Abubuwan da suke shukawa na carotenoid sun hada da lutein da beta carotene, wadanda suke da maganin antioxidant da anti-inflammatory kuma suna iya kariya daga yanayi daban-daban kamar wasu cututtukan daji da cututtukan ido (17,).

Ana shigar da goge-goge cikin sauƙi a cikin soya-soyayyen abinci, kayan miya, da waina.

8. Jicama

Jicama shine tushen abin ci na Pachyrhizus erosus itacen inabi. Kamanninsu kamar turnip, yana da fari, nama mai ɗan taushi.

An ɗora wannan kayan lambu na tuberous tare da bitamin C, bitamin mai narkewa na ruwa mai mahimmanci ga lafiyar garkuwar jiki kuma yana aiki a matsayin antioxidant ().

Jicama an kuma cika shi da zare, ciki har da inulin, prebiotic wanda ke da kyau ga lafiyar hanji ().

9. Rogo

Rogo, wanda aka fi sani da yuca, tushen kayan lambu ne wanda yake kama da dankalin turawa mai zaki amma yana da dandano mai laushi, mai dadi.

Sau da yawa ana nika, soyayyen, ko gasashe, dole ne a dafa shi don rage matakansa na cyanogenic glycosides, wanda zai iya lalata aikin aikin karoid (21).

Rogo kyakkyawan tushe ne na bitamin C, bitamin B da yawa, magnesium, potassium, manganese, da jan ƙarfe. Hakanan yana da tsayayya ga fari, yana mai da shi babban abincin mutane a ƙasashe masu tasowa (,).

10. Celeriac

Celeriac shine keɓaɓɓen kayan lambu wanda ke da alaƙa da seleri da faski.

Yana da ɗanɗano mai kama da seleri wanda ke ba da kyakkyawan ƙarancin ƙaramin carbi don dankali a cikin kayan miya da na stew, kodayake kuma ana iya jin daɗin ɗanye.

Hakanan Celeriac shine babban tushen phosphorus, potassium, da bitamin C da K ().

11. Rutabaga

Rutabagas, wanda kuma ake kira swedes, snaggers, ko neeps, kayan lambu ne masu gicciye a cikin iyali ɗaya kamar Kale, farin kabeji, da kabeji.

An yi imanin cewa gicciye ne tsakanin jujjuya da kabeji kuma suna da kamannin kamanni a zahiri. Koyaya, suna da fata mai laushi da ɗanɗano mai sauƙi.

Rutabagas suna da ƙananan kalori amma suna da wadataccen abinci kamar fiber, bitamin C, phosphorus, potassium, manganese, da magnesium, suna mai da su kayan abinci mai ƙoshin abinci wanda za'a iya jin daɗin ɗanye ko dafa shi ().

12. Romanesco

Romanesco kayan lambu ne masu daukar ido tare da rikitarwa, mai kama da karkace da launin kore mai haske. Menene ƙari, yana ba da mahaɗan tsire-tsire masu ƙarfi da yawa.

Bincike ya nuna cewa kayan lambu na brassica - wadanda suka hada da romanesco, broccoli, da kabeji - suna da wadatar polyphenol antioxidants da sauran mahaukatan shuke-shuke wadanda ke da karfin cutar kansa da tasirin da ke kara karfin garkuwar jiki ().

Misali, cin abinci mai arzikin brassicas na iya kare kansa, huhu, da kuma cutar sankarar mama. Koyaya, bai kamata a ɗauki abinci azaman magani ga wannan cuta ba (,,).

13. Guna mai zaƙi

Guna mai zaƙiMomordica charantia) gourd ne wanda aka girma a duk duniya kuma ana girmama shi saboda kaddarorin magungunan sa.

Yawancin iri sun wanzu, kodayake duk suna da ɗanɗano. Sau da yawa ana amfani da su a cikin jita-jita kamar miya, curry, da soyayyen abinci.

An dade ana amfani da kayan lambu a maganin gargajiya don magance yanayi daban-daban, kamar ciwon suga, ciwon huhu, ciwon koda, da kuma psoriasis ().

Gwajin gwaji da kuma binciken dabba ya nuna cewa guna mai daci yana da anti-inflammatory, anticancer, da kuma cutar ta ciwon sikari saboda yawan kwayar shuka ().

14. Purslane

Purslane ciyawa ce mai ci wacce ke tsiro da sauƙi a cikin filaye da ciyawa. Ta hanyar fasaha mai taushi, tana da ganye masu sheki da kuma dandano mai ɗanɗano.

Purslane yana da ƙarancin adadin kuzari, yana ba da 9 kawai a cikin 1-cup (gram 43). A lokaci guda, yana alfahari da adadin potassium, magnesium, da alpha-linolenic acid (ALA), mai tsire-tsire na omega-3 ().

Har ila yau, yana da wadata a cikin antioxidants masu ƙarfi, ciki har da bitamin C, beta carotene, glutathione, da alpha tocopherol, wanda ke taimakawa wajen hana lalacewar salula da kuma kariya daga cututtukan da ke ci gaba (,).

15. Mashua

Mashua itace tsire-tsire masu tsire-tsire na asalin Kudancin Amurka wanda ke samar da tuber mai cin abinci tare da ɗanɗano, ɗanɗano mai ɗanɗano.

Bubban sun zo da launuka daban-daban - gami da rawaya, ja, da shunayya - kuma an nuna su don samar da kwayar cuta ta antibacterial, anti-inflammatory, da antioxidant a cikin dabba da kuma gwajin-tube tube ().

Koyaya, bisa ga bincike a cikin bera, mashua na iya cutar da aikin kwayar cutar. Kamar wannan, ya kamata a ci shi a cikin matsakaici ().

Mashua ana dafa shi sau da yawa amma ana iya ba shi ɗanyen.

16. Tomatillos

Mashahuri a cikin abincin Mexico, tomatillos membobi ne na dangin dare, wanda ya haɗa da tumatir da ƙwai.

Tomatillos yayi kama da tumatir kuma an rufe shi a cikin kwandon takarda wanda aka cire kafin cin abinci.

Idan sun girma, sukan dauki kore, purple, ko jajaja, ya danganta da ire-irensu. Ana iya ɗaukar Tomatillos a wurare daban-daban na nunawa, yana ba da ɗanɗano na ɗanɗano lokacin ƙuruciya da ɗanɗano mai daɗi idan ya balaga.

Ari da, suna da ƙoshin abinci mai gina jiki da ƙarancin adadin kuzari, tare da kofi 1 (132-gram) wanda ke ba da adadin kuzari 42 kawai, amma sama da 17% na bukatun bitamin C na yau da kullun ().

17. Ramps

Ramps wani nau'in albasa ne na daji wanda ya fito daga Arewacin Amurka kuma yana da alaƙa da tafarnuwa da gawarta. Strongarfinsu mai ƙanshi, ƙamshi mai ƙamshi da ƙamshi mai ɗanɗano ya sanya su shahara tsakanin mashahurai da masu neman abinci daidai ().

Ramps sune tushen bitamin C, wanda ke haɓaka ƙarfe da kariya daga lalacewar salula da cututtuka (37,).

Abin da ya fi haka, bincike ya nuna cewa kayan lambu na allium kamar rami na iya taimakawa rage haɗarinku na yanayi mai tsanani kamar cutar kansa da cututtukan zuciya (,,).

18. Salsaliyya

Salsify shine tushen kayan lambu wanda yayi kama da doguwar karas. Ya zo da launuka iri iri fari da baƙi, kowannensu yana da dandano mai kama da kamanni.

Black salsify yana da fata mai duhu kuma ana kiran shi “kawa kayan lambu” saboda ɗanɗano mai ɗanɗano mai kama da kawa. A gefe guda kuma, nau'ikan farin suna da fata tan kuma an ce suna ɗanɗana kamar zukatan artichoke.

Dukansu nau'ikan suna da kyawawan maye gurbin sauran kayan lambu irin su dankali da karas kuma suna da yawan abinci mai gina jiki, gami da bitamin C, bitamin B da dama, da potassium ().

Ari da, salsify na iya inganta jin daɗin cikawa da rage matakan cholesterol saboda yawan fiber ɗin sa (,).

Layin kasa

Daikon, guna mai danshi, romanesco, da purslane kaɗan ne daga cikin dubun duban kayan lambu waɗanda ba a sani ba amma masu ƙoshin abinci mai gina jiki a duniya.

Someara wasu daga cikin waɗannan kayan lambu a cikin abincinku ba kawai zai faɗaɗa murɗarku ba kuma ya ƙara dandano a cikin abincinku amma kuma zai iya inganta lafiyar ku gaba ɗaya.

Kada ka ji tsoron gwada waɗannan kayan lambu na musamman idan ka gan su a kasuwannin manoma ko kantin sayar da abinci na gida.