Amfanin Mangwaro na Lafiyar 11 (da Yadda Ake Cinsa)

Wadatacce

• 1. Mai matukar Gina Jiki
• 2. Mawadaci a cikin Antioxidants masu iko
• 3. Zai Iya Samun Kadarorin Anti-inflammatory
• 4. Zai Iya Samun Tasirin Anticancer
• 5. Zai Iya Bunkasa Rashin Nauyi
• 6. Yana tallafawa Kula da Sugar Jini
• 7. Inganta Tsarin Lafiya na Lafiya
• 8. Yana Taimakawa wajen Kula da Fata mai lafiya
• 9–11. Sauran Amfanin Lafiya
• Yadda Ake Cin Mangosteen
• Bazai Iya Zama Dama Ga Kowa ba
• Layin .asa

Mangosteen (Garcinia mangostana) itace oticaotican itace, fruita fruitan tropa withan wurare masu zafi tare da ɗan ɗanɗano mai ɗanɗano da ɗanɗano.

Asali ne daga kudu maso gabashin Asiya amma ana iya samun sa a yankuna daban-daban na wurare masu zafi a duniya.

A wasu lokutan ana kiran 'ya'yan itacen a matsayin mangosteen mai laushi saboda zurfin launin shuɗi mai ɗamara yana yin kyau lokacin da ya nuna. Ya bambanta, naman ciki mai laushi fari ne mai haske.

Kodayake mangosteen ɗan itace ne wanda ba a san shi ba, bai kamata a yi watsi da shi ba, saboda yana iya ba da fa'idodi da yawa na kiwon lafiya saboda wadataccen kayan abinci, zaren, da kuma antioxidants na musamman.

Anan akwai fa'idar mangwaro ga lafiyar jiki guda 11.

1. Mai matukar Gina Jiki

Mangosteen ba shi da ƙarancin adadin kuzari amma yana ba da abubuwa masu mahimmanci da yawa ().

Kofin 1-gram (196-gram) na gwangwani, mangosteen ya bayar ():

• Calories: 143
• Carbs: Giram 35
• Fiber: 3.5 gram
• Kitse: Gram 1
• Furotin: Gram 1
• Vitamin C: 9% na Abinda ake Magana a Kullum (RDI)
• Vitamin B9 (folate): 15% na RDI
• Vitamin B1 (thiamine): 7% na RDI
• Vitamin B2 (riboflavin): 6% na RDI
• Harshen Manganese: 10% na RDI
• Copper: 7% na RDI
• Magnesium: 6% na RDI

Vitamin da ma'adanai a cikin mangosteen suna da mahimmanci don kiyaye yawancin ayyuka na jiki, gami da samar da DNA, ƙuntata tsoka, warkar da rauni, rigakafi, da kuma nuna jijiya (2, 3, 4,).

Haka kuma, kofi daya (gram 196) na wannan 'ya'yan itacen ya samar da kusan kashi 14% na RDI na zare - sinadarin gina jiki da ba shi da yawa a abincin mutane ().

Mangosteen yana ba da nau'ikan bitamin masu mahimmanci, ma'adanai, da fiber yayin da yake ƙasa da kalori. Waɗannan abubuwan gina jiki suna da mahimmanci don kiyaye ayyuka da yawa a jikinka.

2. Mawadaci a cikin Antioxidants masu iko

Wataƙila ɗayan mahimman halayen halayen mangosteen shine bayanin martaba na antioxidant na musamman.

Antioxidants mahadi ne wanda zai iya kawar da illolin kwayoyin cutarwa wadanda ake kira 'radicals free', waɗanda suke da alaƙa da cututtuka daban-daban na yau da kullun ().

Mangosteen ya ƙunshi abubuwan gina jiki da yawa tare da ƙarfin antioxidant, kamar bitamin C da fure. Ari da shi, yana ba da xanthones - nau'ikan nau'in tsire-tsire na musamman wanda aka sani yana da ƙwayoyin antioxidant masu ƙarfi ().

A cikin karatun da yawa, aikin antioxidant na xanthones ya haifar da anti-inflammatory, anticancer, anti-tsufa, da cututtukan sukari ().

Don haka, xanthones a cikin mangosteen na iya zama alhakin yawancin fa'idodin lafiyar sa. Duk da haka, ana buƙatar ƙarin binciken ɗan adam kafin a iya yanke hukunci mai ma'ana.

Mangosteen ya ƙunshi bitamin tare da ƙarfin antioxidant, kazalika da keɓaɓɓen rukunin mahaukatan antioxidant da ake kira xanthones.

3. Zai Iya Samun Kadarorin Anti-inflammatory

Xanthones da aka samo a cikin mangosteen na iya taka rawa wajen rage kumburi.

Nazarin gwaji da na dabba suna ba da shawara cewa xanthones suna da tasirin maganin kumburi kuma suna iya rage haɗarin cututtukan kumburi, irin su kansar, cututtukan zuciya, da ciwon sukari ().

Mangosteen shima yana da wadataccen fiber, wanda ke ba da fa'idodi iri-iri. Misali, wasu bincike na dabba na nuna cewa abinci mafi-fiber na iya taimakawa rage radadin radadin jikin ka ().

Kodayake wannan bayanan yana ƙarfafawa, ana buƙatar ƙarin bincike don ƙarin fahimtar yadda mangosteen ke shafar kumburi da ci gaban cuta a cikin mutane.

Magungunan tsire-tsire da zare a cikin mangosteen na iya samun tasirin-kumburi sakamakon binciken dabba. Ana buƙatar ƙarin karatu don fahimtar yadda wannan 'ya'yan itace na iya rage ƙonewa cikin mutane.

4. Zai Iya Samun Tasirin Anticancer

Nazarin yawan jama'a ya nuna cewa kayan abinci masu wadataccen kayan lambu da 'ya'yan itace kamar mangosteen suna da alaƙa da rage cututtukan daji ().

Undsayyadaddun mahaɗan tsire-tsire a cikin mangosteen - gami da xanthones - suna da antioxidant da anti-inflammatory effects, wanda na iya taimakawa yaƙi da ci gaba da yaɗuwar ƙwayoyin kansa (,).

Karatuttukan-bututu na gwaji da yawa sun nuna cewa xanthones na iya hana ci gaban kwayar cutar kansa, gami da nono, ciki, da huhu ().

Hakanan, ƙananan binciken da yawa sun lura cewa wannan mahaɗin na iya rage ci gaban ciwon hanji da ciwon nono a cikin beraye ().

Kodayake waɗannan sakamakon suna da tabbaci, bai isa bincike ba a cikin mutane.

Binciken gwaji da dabba ya nuna cewa xanthones a cikin mangosteen na iya kare kansar. Koyaya, ingantaccen binciken ɗan adam akan wannan batun ya rasa.

5. Zai Iya Bunkasa Rashin Nauyi

A cikin masana'antar kiwon lafiya da lafiya, ɗayan babbar da'awar mangosteen zuwa shahara shine ƙwarewarsa don taimakawa asarar nauyi.

Studyaya daga cikin binciken ya gano cewa beraye akan abinci mai mai mai yawa waɗanda suka sami ƙarin mangosteen sun sami ƙarancin nauyi fiye da beraye a cikin ƙungiyar kulawa ().

Hakazalika, a cikin ƙaramin bincike na mako 8, mutanen da suka ƙara abincinsu da 3, 6 ko 9 oces (90, 180, ko 270 ml) na ruwan mangosteen sau biyu a kowace rana ana son samun ƙididdigar ƙananan jiki (BMI) fiye da controlungiyar kulawa ().

Arin bincike game da mangosteen da kiba yana da iyaka, amma masana sun ƙaddara cewa tasirin fruita fruitan itace game da tasirin kumburi suna taka rawa wajen inganta ƙwayar mai da kuma hana ƙimar kiba ().

Daga qarshe, ana bukatar karin karatu don fahimtar yadda mangosteen zai iya shiga cikin shirin rage nauyi mai nauyi.

Wasu bincike na dabbobi da na mutane sun nuna cewa mangosteen na iya taka rawa wajen rage kiba da rigakafin kiba. Duk da haka, ana buƙatar ƙarin karatu.

6. Yana tallafawa Kula da Sugar Jini

Dukkanin gwajin gwaji da na dabba sun nuna cewa mahaɗan xanthone a cikin mangosteen na iya taimaka muku don kiyaye ƙoshin jinin cikin lafiya ().

Wani bincike na makonni 26 da aka yi a cikin mata masu kiba ya gano cewa waɗanda ke karɓar 400 MG na karin mangosteen ana cirewa yau da kullun suna da raguwa mai yawa a cikin juriya na insulin - haɗarin haɗari ga ciwon sukari - idan aka kwatanta da ƙungiyar kulawa ().

'Ya'yan itacen kuma kyakkyawan tushen fiber ne, mai gina jiki wanda zai iya taimakawa daidaita sukarin jini da inganta kula da ciwon sukari ().

Haɗin xanthone da fiber a cikin mangosteen na iya taimakawa wajen daidaita sukarin jini. Koyaya, ana buƙatar ƙarin bincike.

Magungunan shuka da zare a cikin mangosteen na iya taimakawa wajen rage sukarin jini. Har yanzu, binciken da ake yi yanzu bai isa ba.

7. Inganta Tsarin Lafiya na Lafiya

Fiber da bitamin C - duka ana iya samun su a cikin mangosteen - suna da mahimmanci ga tsarin garkuwar jiki mai lafiya ().

Fiber yana tallafawa ƙwayoyin cuta masu ƙoshin lafiya - muhimmin ɓangare na rigakafi. A gefe guda kuma, ana buƙatar bitamin C don aikin ƙwayoyin ƙwayoyin cuta daban-daban kuma yana da abubuwan da ke haifar da antioxidant (,).

Bugu da ƙari, wasu bincike sun nuna cewa wasu ƙwayoyin tsire-tsire a cikin mangosteen na iya samun ƙwayoyin cuta - wanda zai iya amfanar da lafiyar ku ta hanyar yaƙi da ƙwayoyin cuta masu haɗari ().

A cikin nazarin kwanaki 30 a cikin mutane 59, waɗanda ke shan ƙarin mangosteen dauke da ƙarin abubuwan alamomi na ƙonewa da haɓaka ƙaruwan lambobi masu ƙoshin lafiya idan aka kwatanta da waɗanda ke shan placebo ().

Tsarin ku na rigakafi yana buƙatar abubuwan gina jiki daban-daban don aiki mafi kyau. Mangosteen na iya zama kyakkyawan zaɓi don haɗawa tare da sauran abinci mai ƙoshin abinci mai gina jiki a matsayin ɓangare na daidaitaccen abinci.

Bincike ya nuna cewa mangosteen na iya kara yawan kwayar garkuwar ku kuma rage kumburi - wanda hakan na kara lafiyar masu garkuwar jiki.

8. Yana Taimakawa wajen Kula da Fata mai lafiya

Lalacewar fata daga fitowar rana lamari ne da ya zama ruwan dare a duk duniya kuma babban mai ba da gudummawa ga cutar kansa da alamun tsufa ().

Studyaya daga cikin binciken a cikin berayen da aka yi amfani da shi tare da ƙarin mangosteen an sami sakamako mai kariya daga radiation ultraviolet-B (UVB) a cikin fata ().

Mene ne ƙari, ƙaramin, nazarin ɗan adam na tsawon watanni 3 ya gano cewa mutanen da aka yi amfani da su tare da 100 MG na mangosteen ana cirewa yau da kullun suna da ƙwarewa sosai a cikin fatarsu da ƙananan haɗuwa da wani fili wanda aka sani don taimakawa ga tsufar fata ().

Masu bincike sun tabbatar da cewa mangosteen na maganin antioxidant da anti-kumburi shine babban dalilin wadannan illoli na kare fata, amma ana bukatar karin karatu a wannan fannin.

Bincike ya nuna cewa antioxidant da anti-inflammatory mahadi a cikin mangosteen na iya kare ƙwayoyin fata daga lalacewar haɗuwa da tasirin rana da tsufa.

9–11. Sauran Amfanin Lafiya

Hakanan Mangosteen na iya samun tasiri mai tasiri a zuciyarka, kwakwalwa, da tsarin narkewar abinci:

1. Lafiyar zuciya. Karatun dabbobi ya nuna cewa mangosteen yana cire tasirin cututtukan zuciya da yawa kamar LDL (mara kyau) cholesterol da triglycerides yayin haɓaka HDL (mai kyau) cholesterol (,,).
2. Lafiyar kwakwalwa. Karatun ya nuna cewa cirewar mangosteen yana taimakawa wajen hana faduwar hankali, rage kumburin kwakwalwa, da inganta alamomin bacin rai a cikin beraye, kodayake karatun dan adam a wannan yanki bai samu ba,,).
3. Kiwan narkewa. Mangosteen an cika shi da zare. Kofi 1 kawai (gram 196) yana ba da kusan 14% na RDI. Fiber yana da mahimmanci don lafiyar narkewa, kuma abinci mai ƙoshin fiber na taimakawa inganta ci gaban hanji (,).

Kodayake waɗannan sakamakon suna da bege, karatun ɗan adam a waɗannan yankunan ya yi rashi.

Har yanzu lokaci bai yi ba da za a yi tabbataccen iƙirari game da rawar mangosteen wajen tallafawa ƙwaƙwalwa, zuciya, da lafiyar narkewar abinci a cikin mutane.

Bincike ya nuna cewa sinadarai masu gina jiki da sauran mahaukatan shuke-shuke a cikin mangosteen na iya tallafawa aikin narkewar abinci, zuciya, da kwakwalwa.

Yadda Ake Cin Mangosteen

Mangosteen yana da sauƙin shiryawa da ci - kodayake yana iya zama da wahala a samu dangane da wurin da kake zaune. Lokacin fruita isan itace gajere kaɗan, wanda yawanci yakan iyakance samuwar sa.

Abinda kuka fi dacewa shine ku neme shi a kasuwannin Asiya na musamman, amma ku sani cewa mangosteen sabo na iya tsada sosai. Siffofin daskararre ko gwangwani na iya zama mai rahusa da sauƙin samu - amma a kula cewa nau'ikan gwangwani galibi suna ɗauke da ƙarin sukari.

Hakanan za'a iya samun fruita inan itacen a cikin ruwan 'ya'yan itace ko a matsayin supplementarin deredara.

Idan kunci sabon abu, zaɓi 'ya'yan itacen mai laushi mai laushi mai laushi. Indararriyar ba zata ci ba amma ana iya cire shi da sauƙi da wuƙa mai ɗaurewa.

Naman ciki fari ne kuma yana da ruwa sosai idan sun nuna. Wannan bangare na 'ya'yan itacen ana iya cin sa danye ko sanya shi a santshi ko salatin' ya'yan itace na wurare masu zafi don ingantaccen dandano.

Sabbin mangosteen na da wahalar zuwa, amma daskararre, gwangwani, ko nau'ikan juices sun fi yawa. Za'a iya cin naman ciki da kansa ko a more a cikin santsi ko salatin.

Bazai Iya Zama Dama Ga Kowa ba

An ba da rahoton ƙananan illolin kiwon lafiya kaɗan daga shan mangosteen a cikin duka sifar, kuma mai yiwuwa ya zama mafi aminci ga mafi yawan mutane.

Koyaya, ƙarin siffofin da aka mai da hankali - kamar kari, juices, ko powders - ba 100% haɗari bane.

Binciken farko ya nuna cewa xanthones da aka samo a cikin abubuwan ganye na iya rage aikin daskarewar jini ().

Saboda mangosteen tushen wadataccen xanthones ne, yana da kyau idan mutum ya kasance yana da jinin daskarewa ko kuma yana shan magungunan rage jini.

Bincike don tantance ko abubuwan da ke cikin mangosteen ba su da wata illa ga mata masu ciki ko masu shayarwa a halin yanzu bai isa ba, don haka yana da kyau ya fi kyau a guje shi yayin waɗannan matakan rayuwa.

Koyaushe tuntuɓi likitanka ko wasu ƙwararrun masanan kiwon lafiya kafin yin canje-canje masu mahimmanci game da abincinku ko ɗaukar sabon ƙarin abinci mai gina jiki.

Mangosteen na da tabbas ga mafi yawan mutane amma yana iya ƙara haɗarin zub da jini. Tuntuɓi mai ba da lafiyar ku kafin ɗaukar sabon kari ko sauya tsarin cin abincin ku sosai.

Layin .asa

Mangosteen ɗan itace ne na wurare masu zafi wanda ya samo asali daga Kudu maso gabashin Asiya.

Ana girmama shi saboda fa'idodi masu yawa na kiwon lafiya - mafi yawansu suna da alaƙa da bayanan abinci mai gina jiki da keɓaɓɓen abun ciki na antioxidant. Duk da haka, yawancin waɗannan abubuwan da ake ganin fa'idodin har yanzu ba a tabbatar da su a kimiyance ba a cikin nazarin ɗan adam.

Sabon mangosteen na iya zama da wahala a samu, saboda 'ya'yan itace ne da ba a san su ba. Amma nau'ikan gwangwani, daskararre, da na kari sune suka fi yawa.

Abincinta mai dadi, mai dandano mai dadi yana sanya shi dadi mai dadi ga masu santsi da kuma 'ya'yan itace masu salati. Gwada shi don roƙon dafuwa ko fa'idodin kiwon lafiya - yana da nasara ko ta yaya.