Lychees 101: Gaskiyar Abinci da Fa'idodin Kiwan lafiya

Wadatacce

• Gaskiyar Abinci
• Carbs da Fibers
• Vitamin da Ma'adanai
• Sauran Mahaukatan Shuka
• Oligonol
• Abubuwan Amfani Na Lafiya
• Illolin Mummuna da Damuwa da Mutum
• Layin .asa

Kalmar (Sinensis na Litchi) - wanda aka fi sani da litchi ko lichee - ɗan itace ne mai ɗan zafi daga dangin sabulu.

Sauran shahararrun populara inan itace a cikin wannan dangin sun haɗa da rambutan da longan.

Lychees suna girma a cikin yankuna masu juzu'i a duk faɗin duniya kuma musamman sanannu a cikin ƙasar China, da kuma kudu maso gabashin Asiya.

An san su da ɗanɗano mai daɗi da furanni, yawanci ana cin su sabo kuma wani lokacin ana amfani da su a creams ko kuma ana sarrafa su cikin ruwan 'ya'yan itace, ruwan inabi, sherbert, da jelly.

Suna da kyau tushen bitamin da yawa, ma'adanai, da lafiyayyun antioxidants.

Lychees suna da inedible, pink-red, fata mai laushi, wanda aka cire kafin amfani dashi. Naman fari ne kuma yana kewaye da ƙwaya mai duhu a tsakiya.

Gaskiyar Abinci

Lychees yawanci sun hada da ruwa da carbs - wanda yakai kashi 82% da 16.5% na ofa fruitan, bi da bi ().

Sababbin leda mai nauyin gram 100 (gram 100) na sabbin ledoji yana samar da wadannan abubuwan gina jiki. Tebur da ke ƙasa yana nuna ainihin abubuwan gina jiki a cikin sabbin ƙwayoyin cuta ():

• Calories: 66
• Furotin: 0.8 gram
• Carbs: 16.5 gram
• Sugar: 15.2 gram
• Fiber: 1.3 gram
• Kitse: 0.4 gram

Carbs da Fibers

Baya ga ruwa, ana amfani da kayan marmari musamman na carbs.

Lychee guda ɗaya - ko dai sabo ne ko busasshe - ya ƙunshi gram 1.5-1.7 na carbs ().

Yawancin carbs a cikin lychees sun fito ne daga sugars, waɗanda ke da alhakin dandano mai ɗanɗano. Sun kasance ƙananan ƙananan fiber.

Vitamin da Ma'adanai

Lychees tushe ne mai kyau na yawancin bitamin da ma'adinai, gami da:

• Vitamin C: Mafi yawan bitamin a cikin lychees. Lyaya daga cikin lychee yana ba da kusan 9% na Reference Daily Intake (RDI) don bitamin C ().
• Copper: Lychees shine asalin asalin tagulla. Rashin isasshen shan jan ƙarfe na iya haifar da illa ga lafiyar zuciya ().
• Potassium: Abinci mai mahimmanci wanda zai iya inganta lafiyar zuciya yayin cin abinci cikin wadataccen ().

Lychees an haɗa su da ruwa da carbs, yawancinsu sugars ne. Idan aka kwatanta da sauran 'ya'yan itatuwa da yawa, suna da ƙananan fiber. Suna kuma da yawa a cikin bitamin C kuma suna ba da adadin tagulla da potassium.

Sauran Mahaukatan Shuka

Kamar sauran fruitsa ,an itãcen marmari, lemun tsami kyakkyawan tushe ne na mahaɗan tsire-tsire masu maganin antioxidant.

A zahiri, an ba da rahoton cewa sun ƙunshi matakan polyphenols masu ƙyamar antioxidant fiye da sauran 'ya'yan itacen da yawa ().

Antioxidants a cikin lychees sun hada da:

• Epicatechin: Wani flavonoid wanda zai iya inganta lafiyar zuciya da rage kasadar cutar kansa da ciwon suga (,).
• Rutin: Wani flavonoid wanda zai iya taimakawa kariya daga cututtuka na yau da kullun, irin su ciwon daji, ciwon sukari, da cututtukan zuciya (,).

Oligonol

Oligonol shine karin abincin da ake ambata sau da yawa dangane da lychees.

Cakuda ce ta haƙƙin antioxidants (proanthocyanidins) wanda aka samo daga fata ta lychee da koren shayi, wanda Amino Up Chemical Corporation ya haɓaka a Japan.

Abubuwan antioxidants ana canza su ta hanyar sinadarai don kara karfin su daga hanjin ku ().

Yawancin karatu sun nuna cewa Oligonol na iya rage mai na ciki, gajiya, da kumburi bayan motsa jiki (, 10,,).

Koyaya, kamar yadda ba a samo shi ta halitta a cikin fruitsa lyan itace, illolin sa na lafiya ba su shafi lychees.

Kamar yawancin 'ya'yan itace da kayan marmari, lemun tsami shine asalin tushen antioxidants da sauran mahaukatan shuke-shuke masu lafiya. Wadannan sun hada da epicatechin da rutin. Sabbin waƙoƙin waƙoƙi ba su ƙunshi kowane Oligonol, kamar yadda ake yawan iƙirari.

Abubuwan Amfani Na Lafiya

Ba a yi nazarin tasirin lafiyar ƙwayoyin cuta ba tukuna.

Koyaya, haɗe da fruitsa fruitsan itace da kayan marmari da yawa a cikin abincinku na iya inganta lafiyar ku kuma rage haɗarin cututtukan cututtuka da yawa na yau da kullun (,,).

Lychees sun ƙunshi ma'adanai masu lafiya, bitamin, da antioxidants, kamar su potassium, jan ƙarfe, bitamin C, epicatechin, da rutin.Wadannan na iya taimakawa kariya daga cututtukan zuciya, ciwon daji, da ciwon sukari (,,,).

Nazarin dabba kuma yana nuna cewa cirewar lychee na iya taimakawa wajen yaƙar cutar kansa ().

Duk da haka, ana buƙatar ci gaba da karatu don tabbatar da fa'idodin lafiyar ƙwayoyin cuta a cikin mutane.

Ba a yi nazarin tasirin lafiyar leke ba kai tsaye. Koyaya, suna ƙunshe da abubuwan gina jiki da antioxidants waɗanda ke da mahimmanci ga lafiya.

Illolin Mummuna da Damuwa da Mutum

Lokacin da aka ci shi cikin matsakaici a matsayin ɓangare na ingantaccen abinci, ƙwayoyin cuta ba su da wani sanannen tasirin cutar.

Koyaya, lychees suna da alaƙa da kumburin ƙwaƙwalwa a kudu da kudu maso gabashin Asiya.

Ko lychees suna da alhakin ba a bayyane yake ba, amma masana kimiyya sunyi tunanin cewa toxin hypoglycin A na iya zama da alhakin. Ana buƙatar ƙarin karatu (,).

Bugu da ƙari, lychees na iya haifar da rashin lafiyan yanayi a cikin ƙananan lamura ().

Kodayake lychees sun haɗu da ƙwaƙwalwar ƙwaƙwalwa a cikin sassan Asiya, bai tabbata cewa su ne masu laifi ba. Cin lychees cikin matsakaici ya zama mai aminci ga yawancin mutane.

Layin .asa

Lychees sananne ne a kudu maso gabashin Asiya da China amma ba sananne bane a wasu ƙasashe.

Suna da ɗanɗano mai ɗanɗano da furanni kuma kyakkyawan tushe ne na bitamin C da kuma antioxidants masu amfani da yawa. Wannan ya sa suka zama kyakkyawan ƙari ga lafiyayyen abinci.