Mustard Ganye: Gaskiyar Abinci da Amfanin Lafiya

Wadatacce

• Bayanin abinci
• Amfanin lafiyar ganyen mustard
• Mawadaci a cikin cututtukan antioxidants
• Kyakkyawan tushen bitamin K
• Zai iya inganta rigakafi
• Zai iya amfani da lafiyar zuciya
• Zai iya zama da kyau ga lafiyar ido
• Zai iya samun tasirin cutar kansa
• Yadda ake shiryawa da cin ganyen mustard
• Entialarin hasara
• Layin kasa

Ganyen mustard ganye ne mai ɗanɗano wanda ya fito daga tsiron mustard (Brassica juncea L.) ().

Hakanan ana san shi da mustard mai launin ruwan kasa, mustard na kayan lambu, mustard na Indiya, da na mustard na kasar Sin, ɗanyen mustard mambobi ne na Brassica jinsin kayan lambu. Wannan kwayar halittar ta hada da kale, ganye masu launin kore, broccoli, da farin kabeji (2,).

Akwai nau'ikan iri-iri, waɗanda yawanci kore ne kuma suna da ɗaci mai ɗaci, yaji mai ƙanshi.

Don sa su zama masu ɗanɗano, waɗannan ganyen ganye galibi ana jin daɗin dahuwa, daɗaɗuwa, da soyayyen-zuma, ko ma ɗanɗano.

Wannan labarin yana ba da cikakkun bayanai game da ganyen mustard, gami da abinci mai gina jiki, fa'idodi, da amfaninsu.

Bayanin abinci

Ganyen mustard shine ɗayan abinci mai gina jiki da zaka iya ci, tunda suna da ƙananan kalori amma duk da haka suna da ƙwayoyin zare da ƙananan ƙwayoyin cuta ().

Kofi ɗaya (gram 56) na yankakken ɗanyen mustard ganye yana ba ():

• Calories: 15
• Furotin: 2 gram
• Kitse: ƙasa da gram 1
• Carbs: 3 gram
• Fiber: 2 gram
• Sugar: Gram 1
• Vitamin A: 9% na Dailyimar Yau (DV)
• Vitamin B6 (pyridoxine): 6% na DV
• Vitamin C: 44% na DV
• Vitamin E: 8% na DV
• Vitamin K: 120% na DV
• Copper: 10% na DV

Bugu da kari, ganyen mustard yana dauke da kashi 4-5% na DV na sinadarin calcium, iron, potassium, riboflavin (bitamin B2), magnesium, da thiamine (bitamin B1), da kuma zinc, selenium, phosphorus, niacin (bitamin B3) ), kuma folate ().

Idan aka kwatanta da ɗanyen ganyen mustard, kofi ɗaya (gram 140) na dafa ganyen mustard yana da matakan bitamin A mafi yawa (96% na DV), bitamin K (690% na DV), da tagulla (22.7% na DV) . Amma duk da haka, yana ƙasa da bitamin C da E ().

Pickled ganyen mustard, wanda galibi ake kira takana a cikin kayan abinci na Jafananci da na China, suna kama da kuzari, carbi, da zaren a matsayin ɗanyen ganyen mustard. Amma suna rasa wasu abubuwan gina jiki yayin diban abubuwa, musamman bitamin C ().

Koyaya, binciken daya gano cewa picking wata hanya ce mai tasiri don adana mahimmin mahaɗan tsire-tsire tare da kayan antioxidant ().

Ganyen mustard yana da ƙarancin adadin kuzari amma duk da haka yana cikin fiber da yawancin bitamin da ma'adanai masu mahimmanci. Musamman, sune kyakkyawan tushen bitamin C da K.

Amfanin lafiyar ganyen mustard

A halin yanzu akwai takaitaccen bincike kan takamaiman amfanin cin ganyen mustard.

Duk da haka, daidaikun abubuwan gina jiki da ake samu a cikin koren mustard - kuma Brassica kayan lambu gabaɗaya - an haɗasu da fa'idodi masu yawa na kiwon lafiya

Mawadaci a cikin cututtukan antioxidants

Antioxidants sune masu haɗuwa da tsire-tsire masu tsire-tsire waɗanda ke taimakawa kariya daga stressarfin ƙwayoyin cuta wanda ya haifar da yawan ƙwayoyin cuta ().

Free radicals sune m kwayoyin da zasu iya lalata ƙwayoyin ku. Bincike ya nuna cewa a tsawon lokaci, wannan lalacewar na iya haifar da mummunan yanayi, na yau da kullun, kamar cututtukan zuciya, kansar, da cutar Alzheimer (,).

Duk da yake matakan takamaiman antioxidants sun banbanta tsakanin nau'ikan nau'ikan ganyen mustard, wadannan ganye-koreyen a dunkule su ne tushen tushen antioxidants kamar flavonoids, beta carotene, lutein, da bitamin C da E (,,,).

Bugu da ƙari, ja iri suna da wadata a cikin anthocyanins, waxanda suke da launukan ja-shunayya da ake samu a cikin 'ya'yan itatuwa da kayan marmari waɗanda ke da alaƙa da rage haɗarin cututtukan zuciya, kansa, da kuma ciwon sukari na 2 (,).

Gabaɗaya, gami da ganyen mustard a cikin abincinku na iya taimakawa kariya daga cututtukan da ke da alaƙa da gajiya mai kumburi.

Kyakkyawan tushen bitamin K

Dukkanin ɗanyen da dafaffun mustard babban tushen bitamin K ne, yana samar da 120% da 690% na DV a kowane kofi ɗaya (gram 56 da gram 140), bi da bi (,).

Vitamin K ya kasance sananne ne saboda mahimmiyar rawar da yake bayarwa wajen taimakawa wajen haɗa jini. Hakanan an nuna yana da mahimmanci ga lafiyar zuciya da ƙashi ().

A zahiri, rashin isasshen bitamin K an danganta shi da haɗarin kamuwa da cututtukan zuciya da osteoporosis, yanayin da ke haifar da rage ƙarfin ƙashi da haɗarin karaya (,).

Karatun da aka yi kwanan nan sun ba da shawarar haɗi tsakanin rashi bitamin K da lafiyar kwakwalwa. Rashin isasshen bitamin K na iya kasancewa haɗuwa da haɗarin ƙaruwar ƙwaƙwalwar ƙwaƙwalwar aiki, lalata, da cutar Alzheimer. Koyaya, ana buƙatar ƙarin bincike (,).

Zai iya inganta rigakafi

Hakanan mustard ganye na iya zama mai kyau ga garkuwar jikinka.

Kofi ɗaya kawai (gram 56 na ɗanye, gram 140 dafaffe) yana ba da fiye da kashi ɗaya bisa uku na bukatun bitamin C na yau da kullun (,).

Vitamin C shine bitamin mai narkewa cikin ruwa wanda yake da mahimmanci ga garkuwar jiki mai ƙarfi. Bincike ya nuna cewa rashin samun isasshen bitamin C a cikin abincinka na iya raunana garkuwar jikinka, hakan zai sa ka zama mai saukin kamuwa da cuta ().

Bugu da ƙari, bitamin A a cikin ƙwayar mustard shima yana tallafawa tasirin ku na rigakafi. Yana yin hakan ta hanyar haɓaka ci gaba da rarraba ƙwayoyin T, waɗanda nau'ikan ƙwayoyin farin jini ne da ake buƙata don taimakawa yaƙi da yaƙar ƙwayoyin cuta (,).

Zai iya amfani da lafiyar zuciya

Hakanan mustard ganye na iya zama mai kyau ga zuciyar ka.

An ɗora su tare da antioxidants kamar flavonoids da beta carotene, waɗanda aka haɗu da raguwar haɗarin haɓaka da mutuwa daga cututtukan zuciya (,,).

Reviewaya daga cikin nazarin karatun takwas ya gano cewa yawan cin ganye mai ganye Brassica kayan lambu suna da alaƙa da mahimmancin kasadar 15% na cututtukan zuciya ().

Kamar yadda yake tare da wasu Brassica kayan lambu, mustard greens na dauke da sinadaran da ke taimakawa wajen daure bile acid a cikin tsarin narkewar abinci. Wannan yana da mahimmanci, kamar yadda hana sake komoy na bile acid ke haifar da saukar da matakan cholesterol (24).

A cewar wani binciken-bututun gwajin, tsire-tsire mustard mai tururi yana ƙara tasirin tasirin bile acid ɗinsa. Wannan yana nuna cewa koren mustard mai daɗaɗɗen ƙwaya na iya samun haɓakar ƙwayar cholesterol mafi girma, idan aka kwatanta da cin su ɗanye ().

Zai iya zama da kyau ga lafiyar ido

Daga cikin magungunan kashe kwayoyin cuta a cikin mustard greens akwai lutein da zeaxanthin, wadanda aka nuna suna amfani da lafiyar ido (,,,).

Musamman, wadannan mahadi guda biyu suna taimakawa kariya daga kwayar idanun ka daga lalacewar sanadari, tare da tace haske mai launin shudi mai lalacewa (,).

A sakamakon haka, bincike ya nuna cewa cin abinci mai wadataccen lutein da zeaxanthin na iya taimakawa kariya daga lalacewar macular, wanda shine babban dalilin makanta a duk duniya ().

Zai iya samun tasirin cutar kansa

Baya ga antioxidants masu ƙarfi, waɗanda ƙila suna da tasirin maganin cutar, ƙwayoyin mustard suna da yawa a cikin ƙungiyar mahaɗan tsire-tsire masu amfani da ake kira glucosinolates ().

A cikin karatun-tube tube, an nuna glucosinolates don taimakawa kare ƙwayoyin halitta akan lalata DNA da hana haɓakar ƙwayoyin kansa. Koyaya, waɗannan fa'idodin ba a yi nazari a kansu ba ().

Hakanan, gwajin-tubin gwajin ganyen mustard ya samo tasirin kariya daga ciwon daji na hanji da huhu. Duk da haka, ana buƙatar karatu a cikin mutane ().

Game da bincike a cikin mutane, karatun boko ya nuna wata alaƙa tsakanin yawan cin abinci na Brassica kayan lambu - amma ba mustard ganye musamman - da kuma rage kasadar wasu nau'ikan cututtukan kansa, gami da ciki, ciwan kai, da kuma cututtukan kwai (,,,).

Ganyen mustard yana da wadataccen mahimmin mahadi da ƙananan ƙwayoyin cuta, musamman bitamin A, C, da K. A sakamakon haka, cin su na iya samun fa'idodi ga lafiyar ido da zuciya, da kuma maganin ƙarancin jini da haɓakar haɓaka.

Yadda ake shiryawa da cin ganyen mustard

Akwai hanyoyi da yawa don jin daɗin ganyen mustard.

Ana sanya ɗanyen ganyen mustard sau ɗaya a cikin wasu gayayyun ganyayyun don samar da barkono, dandano mai ɗanɗano ga salad. Wasu mutane ma suna jin daɗin amfani da su a cikin laushi da koren ruwan 'ya'yan itace.

Duk da yake ganyen mustard da aka dafa shine yake dafa abinci mai daɗi don yin aiki tare da gasasshiyar kaza ko kifin da aka toya, suna kuma aiki da kyau a cikin miya, dawa, da kuma casseroles.

Don taimakawa daidaitaccen dandano mai ɗanɗano, waɗannan ganyen yaji ana dafa su sau da yawa tare da tushen kitse, kamar su zaitun zaitun ko man shanu, da ruwa mai ƙanshi, kamar su ruwan inabi ko ruwan lemon.

Hakanan za'a iya dibar ganyen mustard ta amfani da cakuda sukari, gishiri, vinegar, chilis, da tafarnuwa.

Ba tare da la'akari da yadda kake amfani da su ba, mafi kyawun mustard zai zama mafi kyau a adana shi a cikin firinji sannan a wanke shi kafin amfani da shi.

Ganyen mustard ganye ne mai ɗanɗano wanda zai iya ƙara barkono, ɗanɗano mai ɗaci ga ɗanyen ko dafa abinci.

Entialarin hasara

Kodayake bincike yana da iyakance, ana ɗaukar ganyen mustard gaba ɗaya ƙoshin lafiya da aminci. Koyaya, suna iya haifar da mummunan halayen wasu mutane.

Kamar yadda tsire-tsire na mustard ke cike da bitamin K - bitamin da ke taimakawa tare da haɗa jini - cin su na iya tsoma baki tare da magungunan rage jini.

Sabili da haka, mutanen da suke kan sikanin jini, kamar warfarin, ya kamata su tuntuɓi likitansu kafin su haɗa yawancin waɗannan ganyayen a cikin abincinsu ().

Bugu da kari, ganyen mustard na dauke da sinadarin oxalates, wanda na iya kara barazanar samun duwatsun koda a jikin wasu mutane idan aka cinye su da yawa. Idan kun kasance mai saukin kamuwa da duwatsun koda irin na oxalate, kuna iya rage ganyen mustard a cikin abincinku ().

Ganyen mustard gabaɗaya yana da matukar aminci cin abinci. Koyaya, kamar yadda suke cike da bitamin K kuma suna ɗauke da sinadarin oxalates, adadi mai yawa na iya haifar da da illa a cikin mutanen da ke shan abubuwan da ke rage jini ko kuma suna da babban haɗarin duwatsu irin na oxalate.

Layin kasa

Ganyen mustard shine ganyen barkono na ƙwayar mustard kuma suna da ƙoshin lafiya.

Sun kasance musamman a cikin bitamin K, bitamin C, da mahaɗan tsire-tsire waɗanda ke iya samun tasirin antioxidant da anticancer. Bugu da ƙari, haɗa ganyen mustard cikin abincinku na iya zama da amfani ga zuciya, ido, da lafiyar jiki.

Tare da barkono, ɗanɗano mai ƙanshi, ganyen mustard yana da daɗin ci gaba ga salads, kayan miya, ko na casseroles. Hakanan za'a iya dafa su kuma a jefa su da man zaitun, tafarnuwa, da ruwan lemon tsami don abinci mai sauƙi.