6 Fa'idodin Abin Mamaki na Lucuma Foda

Wadatacce

• 1. Mafi yawan abinci mai gina jiki
• 2. Ya kunshi nau'ikan maganin antioxidants
• 3. Zai iya amfanuwa da sarrafa suga
• 4. Iya inganta lafiyar zuciya
• 5. Za a iya amfani da shi wajen yin burodi ko kayan zaki
• 6. Sauƙi don ƙarawa cikin abincinku
• Layin kasa

Lucuma shine 'ya'yan itacen Pouteria lucuma bishiyar asali zuwa Kudancin Amurka.

Yana da wuya, koren bawon waje mai laushi da laushi, nama mai launin rawaya tare da busassun rubutu da dandano mai zaki wanda yawanci ana kamanta shi da cakulan dankalin turawa da man shanu (1).

Wanda ake wa laƙabi da “zinariya ta Inca,” an yi amfani da lucuma a matsayin maganin gargajiya a Kudancin Amurka na ƙarni (2).

An fi samun sa a cikin foda mai ƙarancin foda da touted don fa'idodi masu yawa na kiwon lafiya.

Mene ne ƙari, saboda ɗanɗano mai daɗi, ana amfani da shi azaman lafiya mai kyau zuwa sukarin tebur da sauran mashahuri mai daɗin zaki.

Anan akwai fa'idodi 6 masu ban mamaki na lucuma foda.

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

1. Mafi yawan abinci mai gina jiki

Ana iya cin Lucuma danye amma an fi samunsa a cikin busasshen, foda mai cike da kari wanda ake amfani dashi a matsayin mai zaki na zahiri.

Tablespoaya daga cikin tablespoon (gram 7.5) na lucuma foda yana ba ():

• Calories: 30
• Furotin: 0 gram
• Kitse: 0 gram
• Carbs: 6 gram
• Sugars: 1.5 gram
• Fiber: 2 gram

Lucuma ya ƙunshi ƙasa da sukari amma ya fi abinci mai gina jiki fiye da na tebur. Musamman ma, yana da kusan rabin carbs da 75% ƙasa da sukari fiye da adadin adadin sukarin tebur ().

Lucuma foda kuma yana ba da kyawawan adadin mai narkewa da mai narkewa, ba kamar yawancin sauran kayan zaƙi na yau da kullun ba, kamar su teburin tebur.

Fiber mara narkewa yana karawa mai danshi yawa kuma yana hana maƙarƙashiya ta hanyar taimakawa abinci yaci gaba cikin hanjin ka ().

Fure mai narkewa yana ciyar da ƙwayoyin cuta masu amfani, wanda, bi da bi, ke samar da gajeren sarkar mai mai ƙyama (SCFAs) kamar acetate, propionate, and butyrate. Wadannan ana amfani dasu azaman abinci ne ta hanyar kwayoyin halitta a cikin hanjinku, suna kiyaye su da lafiya.

Wadannan ƙananan ƙwayoyin cuta suna kare kariya da kumburi da haɓaka alamun cututtukan hanji, gami da cututtukan hanji (IBS), cututtukan Crohn, da ulcerative colitis (,).

Tablespoaya daga cikin cokali (gram 7.5) na lucuma foda kuma yana ba da wasu alli, ƙarfe, potassium, niacin, da kuma bitamin C - kodayake waɗannan adadi suna rufe ƙasa da 1% na Darajar Daily (DV). Har yanzu, ya fi sauran abinci mai daɗi mai gina jiki (2,).

Takaitawa Lucuma foda yana da ƙarancin sukari amma yana da wadataccen fiber. Hakanan ya ƙunshi wasu ƙananan abubuwan gina jiki, gami da alli da baƙin ƙarfe.

2. Ya kunshi nau'ikan maganin antioxidants

Lucuma ya ƙunshi abubuwa da yawa na antioxidants, waɗanda sune mahaɗan masu ƙarfi waɗanda ke taimakawa kare ƙwayoyin ku daga lalacewar da ƙwayoyin da ke amsawa da ake kira 'radicals free' ke haifarwa.

Yin amfani da abinci mai cike da antioxidants na iya taimakawa kariya daga yanayin kiwon lafiya kamar cututtukan zuciya da wasu cututtukan daji ().

Misali, bincike ya nuna cewa lucuma yana da wadataccen polyphenols da carotenoids, rukuni biyu na antioxidants da aka sani da anti-mai kumburi, fada da ciwon daji, da abubuwan inganta lafiyar-zuciya (,,).

Yana da mahimmanci musamman a cikin xanthophylls, ƙungiyar carotenoids masu alhakin launin lucuma na launin rawaya wanda ake tunanin inganta lafiyar ido da hangen nesa mai kyau (,).

Hakanan Lucuma yana cike da bitamin C, mai gina jiki tare da kayan antioxidant wanda ke taka muhimmiyar rawa a cikin jikin ku, kamar tallafawa hangen nesa, ƙarancin garkuwar jiki, da lafiyar zuciya (12).

Bugu da ƙari, ana tsammanin polyphenols a cikin lucuma suna ba da kariya mai ƙarfi game da yanayin yau da kullun kamar ciwon sukari da cututtukan zuciya (,).

Koyaya, bincike akan takamaiman nau'in antioxidants a cikin lucuma yana da iyakancewa, kuma ana buƙatar ƙarin karatu don cikakken fahimtar amfanin antioxidant na wannan ɗan itacen.

Takaitawa Lucuma yana da wadata a cikin antioxidants, kamar carotenoids da polyphenols, waɗanda na iya ba da kariya daga yanayi daban-daban, gami da ciwon sukari da cututtukan zuciya.

3. Zai iya amfanuwa da sarrafa suga

Duk da wadatar da ke cikin carbs, lucuma na iya ba da kariya game da ciwon sukari na 2.

A wani sashi, wannan na iya zama saboda yawancin carbs ɗin sa suna da rikitarwa. Za'a iya raba carbs zuwa gida uku ():

• Sugars. Waɗannan su ne gajerun sarkar irin carbi da ke cikin abinci da yawa. Misalan sun hada da glucose, fructose, da lactose. Suna narkewa da sauri kuma zasu iya haifar da spikes a cikin matakan jinin ku.
• Tauraruwa Waɗannan su ne sarƙoƙin sugars masu tsayi waɗanda suka karye cikin sugars a cikin hanjinku. Sun dauki tsawon lokaci don narkewa kuma da wuya su ƙara matakan sukarin jini sosai.
• Fiber. Wannan wani nau'ikan carb ne wanda ba zai iya narkewa ba wanda ya lalace kuma ake amfani dashi azaman abinci ta hanji mai amfani. Yana taimakawa wajen kiyaye daidaituwar sikarin jini.

Sugars ana daukar su kamar sassaƙaƙƙun carbs, yayin da sitaciro da fiber suna ɗaukarsu mai rikitarwa. Carungiyoyin masu rikitarwa, kamar su sitacika da zaren da ke tattare da yawancin carbs a cikin lucuma, an nuna su don inganta matakan sukarin jini cikin lafiya ().

Mene ne ƙari, fiber mai narkewa a cikin lucuma na iya kare kan cutar ta hanyar inganta ƙwarewar insulin da hana ƙwanƙwasa sukarin jini bayan cin abinci ko abun ciye-ciye (,).

Bugu da ƙari, bincike-bututu na gwaji ya nuna cewa hanyoyin rage-sukari na jini na lucuma na iya zama kwatankwacin waɗanda ke cikin wasu magungunan ƙwayoyin cuta (,).

Yana hana aikin alpha-glucosidase enzyme, wanda ke da alhakin ragargaza hadadden carbs a cikin sugars masu sauƙi waɗanda ke daɗa hauhawar matakan sukarin jini ().

Lucuma sau da yawa ana da'awar cewa yana da ƙananan glycemic index (GI), wanda ke nufin cewa zai ɗaga matakan sukarin jini zuwa mafi ƙanƙanci fiye da sauran masu zaƙi kamar tsarkakken sukari.

Idan gaskiya ne, wannan zai zama wani dalilin da yasa lucuma na iya fa'idantar da sarrafa sukarin jini. Koyaya, babu karatun da ya tabbatar da ƙarancin GI mai lucuma. Kamar yadda yake tare da dukkan mai daɗin ɗanɗano, da alama zai fi kyau a ci shi daidai.

Gabaɗaya, ana buƙatar ƙarin bincike game da fa'idodi mai fa'ida na lucuma akan sarrafa sukarin jini.

Takaitawa Lucuma yana da wadataccen hadadden carbs da zare kuma yana iya rage karfin jikinku don shan sauki sugars. Wannan na iya taimakawa hana yaduwar sikarin jini da daidaita matakan sukarin jini, kodayake bincike a wannan yanki yana da iyaka.

4. Iya inganta lafiyar zuciya

Lucuma na iya ba da kariya daga cututtukan zuciya, wataƙila saboda abubuwan da ke ciki na polyphenol.

Polyphenols sune mahaɗan tsire-tsire masu amfani waɗanda aka yi tunani don kariya daga hawan jini da cututtukan zuciya ().

Aya daga cikin binciken gwajin-bututu ya gano cewa lucuma na iya hana aikin angiotensin I-converting enzyme (ACE), wanda ke da hannu wajen daidaita hawan jini.

Ta yin hakan, lucuma na iya taimakawa rage saukar karfin jini ().

Kodayake sakamakon farko yana da alamar bege, bincike ya ɓace, kuma ana buƙatar ƙarin karatu don tabbatar da waɗannan fa'idodin lafiyar zuciya ga mutane.

Takaitawa Lucuma ya ƙunshi polyphenols mai ƙoshin lafiya. Ikonsa na yin aiki azaman mai hana ACE na iya kara inganta lafiyar zuciya ta hanyar rage hawan jini. Har yanzu, ana buƙatar ƙarin bincike.

5. Za a iya amfani da shi wajen yin burodi ko kayan zaki

Lucuma foda za'a iya amfani dashi azaman madadin sukari a cikin pies, da wuri, da sauran kayan zaki ko kayan gasa.

Rubutun Lucuma yana kama da sukari, amma ɗanɗano ya fi kama da na ruwan kasa.

Zaka iya amfani da rabo 1: 2 ta juz'i don maye gurbin sukarin ruwan kasa don lucuma. Misali, yi amfani da kofi 1 (gram 120) na lucuma a kowane kofi daya da rabi (gram 200) na ruwan kasa mai kasa-kasa.

Duk da haka, kuna iya buƙatar ɗan gwada kaɗan, saboda ƙila ba ya aiki da kyau ga duk girke-girke ().

Lucuma shima sanannen ɗanɗano ne don jita-jita kamar ice cream da sauran kayan zaki.

Ari da, ana iya ƙara shi zuwa yogurt, oatmeal, smoothies, da madarar goro na gida don ba da alamar ɗanɗano na zahiri wanda zai gamsar da manya da yara duka.

Takaitawa Lucuma foda za a iya amfani dashi azaman madadin sukari mai ruwan kasa don shirya pies, waina, da sauran kayan da aka toya. Hakanan zai iya ƙara dandano ga wasu abinci, kamar su ice cream, oatmeal, da yogurt.

6. Sauƙi don ƙarawa cikin abincinku

Fresh 'ya'yan itace lucuma na iya zama da wahalar samu, amma foda lucuma ana samunsu sosai, ta yanar gizo da kuma shagunan abinci na kiwon lafiya.

A sauƙaƙe kuna iya gwada lucuma foda gwadawa ta ɗan yayyafa kan muesli, hatsi, ko hatsi. A madadin, ƙara wasu zuwa smoothies ko amfani da shi maimakon sukari a cikin kayan zaki ko gasa kyawawan girke-girke.

Duk da yake ana iya saka lucuma a cikin abincinku ta hanyoyi da yawa, ka tuna cewa bincike game da wannan ƙarin yana da iyaka, kuma ba a san tasirin tasirinsa ba a halin yanzu.

Takaitawa Lucuma foda za'a iya samu akan layi ko a shagunan abinci na kiwon lafiya. Ana iya ƙara shi zuwa abinci da abin sha iri-iri, kamar su muesli, santsi, ko kayan gasa.

Layin kasa

Lucuma ɗan itace ne na asalin Kudancin Amurka wanda aka fi sani da shi azaman mai ƙarin foda.

Yana iya bayar da fa'idodin kiwon lafiya da yawa, kamar daidaita matakan sukari na jini, inganta lafiyar zuciya, da samar da kashi mai ƙarfi na antioxidants masu amfani. Duk da haka, bincike yana da iyaka.

Idan kuna sha'awar game da wannan fruita andan itacen da powderan foda, ku gwada maye gurbin sukarin tebur a cikin abubuwan shanku ko abincinku tare da smallananan thisan wannan na ,abi'a, lafiyayyen zaki.