9 Amfanin Lafiya da Albasa

Wadatacce

• 1. Cushe Da Kayan Abinci
• 2. Zai Iya Amfana da Lafiyar Zuciya
• 3. Loaded Tare da Antioxidants
• 4. Conauke da Comungiyoyin yaƙi da cutar kansa
• 5. Taimakawa wajen sarrafa Sikarin Jini
• 6. Zai Iya Bunƙasawar Kashi
• 7. Samun Kadarorin Antibacterial
• 8. Zai Iya Bunkasar Kiwan Lafiya
• 9. Sauƙi don toara a cikin Abincin ku
• Layin .asa

Kodayake dukkan kayan lambu suna da mahimmanci ga lafiya, wasu nau'ikan suna ba da fa'idodi na musamman.

Albasa mambobi ne na Allium jinsin shuke-shuke masu furanni wanda ya hada da tafarnuwa, albasa, leek da chives.

Wadannan kayan lambu suna dauke da bitamin iri daban-daban, ma'adanai da kuma mahaukatan tsirrai masu karfi wadanda aka nuna don bunkasa lafiya ta hanyoyi da dama.

A zahiri, an san kayan aikin albasa tun zamanin da, lokacin da ake amfani da ita don magance cututtuka kamar ciwon kai, cututtukan zuciya da ciwon baki ().

Anan akwai fa'idodi 9 masu fa'ida ga albasa.

1. Cushe Da Kayan Abinci

Albasa tana da wadataccen abinci mai gina jiki, ma’ana suna da karancin kalori amma suna da yawa a cikin bitamin da kuma ma’adinai.

Matsakaicin albasa tana da adadin kuzari 44 kawai amma yana ba da adadin bitamin, ma'adanai da fiber ().

Wannan kayan lambu yana da matukar mahimmanci a cikin bitamin C, mai gina jiki da ke tattare da tsara lafiyar garkuwar jiki, samar da sinadarai, gyaran nama da narkar da baƙin ƙarfe.

Vitamin C shima yana aiki ne a matsayin mai antioxidant mai karfi a cikin jikinka, yana kare kwayoyin halittar ka daga lalacewar da kwayoyin da basu da tabbas suke kira (radicals free) ().

Albasa ma tana da wadataccen bitamin na B, gami da furolate (B9) da pyridoxine (B6) - waɗanda ke taka muhimmiyar rawa wajen samar da kwayar halitta, samar da kwayar jinin jini da aikin jijiya ().

Aƙarshe, sun kasance tushen asalin potassium, ma'adinai wanda mutane da yawa suka rasa.

A zahiri, yawan cin abincin potassium na Amurkawa ya wuce rabin ƙimar yau da kullun (DV) na 4,700 mg ().

Aikin salula na yau da kullun, daidaiton ruwa, watsa jijiyoyi, aikin koda da rage jijiyoyin jiki duk suna buƙatar potassium ().

Takaitawa Albasa ba ta da kalori sosai amma duk da haka tana cikin abubuwan gina jiki, gami da bitamin C, bitamin B da kuma potassium.

2. Zai Iya Amfana da Lafiyar Zuciya

Albasa na dauke da sinadarin antioxidants da mahadi wadanda ke yaki da kumburi, rage triglycerides da rage matakan cholesterol - dukkansu na iya rage barazanar cututtukan zuciya.

Abubuwan da suke amfani da su na kumburi na iya taimakawa rage hawan jini da kariya daga daskarewar jini.

Quercetin shine flavonoid antioxidant wanda yake mai da hankali sosai akan albasa. Tunda yana da tasiri mai saurin kumburi, yana iya taimakawa rage abubuwan haɗarin cututtukan zuciya, kamar hawan jini.

Wani bincike da aka yi a cikin mutane masu kiba 70 da ke dauke da cutar hawan jini ya gano cewa kashi 162 na MG a kowace rana na cirewa na albasa mai yawan quercetin ya rage rage karfin jini ta 3-6 mmHg idan aka kwatanta da placebo ().

Hakanan an nuna albasa na rage matakan cholesterol.

Wani bincike a cikin mata 54 da ke fama da cutar polycystic ovarian syndrome (PCOS) ya gano cewa shan albasa mai yawa da yawa (40-50 gram / rana idan tayi nauyi da kuma 50-60 gram / rana idan tayi kiba) na makonni takwas sun rage duka kuma "mara kyau" LDL cholesterol idan aka kwatanta da ƙungiyar kulawa ().

Bugu da ƙari, shaidu daga nazarin dabba suna tallafawa cewa cin albasa na iya rage haɗarin cututtukan zuciya, gami da kumburi, matakan triglyceride mai girma da kuma samuwar jini (,,).

Takaitawa Bincike ya nuna cewa cin albasa na iya taimakawa wajen rage matsalolin cututtukan zuciya, kamar hawan jini, hauhawar matakan triglyceride da kumburi.

3. Loaded Tare da Antioxidants

Antioxidants sune mahaɗan da ke hana haɓakar abu, tsari wanda ke haifar da lalacewar salula kuma yana taimakawa ga cututtuka kamar ciwon daji, ciwon sukari da cututtukan zuciya.

Albasa itace kyakkyawar hanyar samarda sinadarin antioxidants. A zahiri, suna ƙunshe da nau'ikan 25 daban-daban na antioxidants na flavonoid ().

Red albasa, musamman, sun ƙunshi anthocyanins - launukan shuke-shuke na musamman a cikin dangin flavonoid waɗanda ke ba da jajayen albasarta da launi mai zurfi.

Nazarin yawan jama'a da yawa ya gano cewa mutanen da suke yawan cin abinci mai wadata a cikin anthocyanins suna da rage haɗarin kamuwa da cututtukan zuciya.

Misali, binciken da aka yi a cikin maza 43,880 ya nuna cewa yawan cin abinci na yau da kullun kamar 613 MG a kowace rana na anthocyanins an danganta shi da ƙananan kasadar 14% na cututtukan zuciya marasa mutuwa ().

Hakazalika, binciken da aka yi a cikin mata 93,600 ya lura cewa wadanda ke da mafi yawan abincin mai arzikin anthocyanin sun kasance 32% ba za su iya fuskantar bugun zuciya ba fiye da matan da ke da mafi karancin abinci).

Bugu da ƙari, an gano anthocyanins don kariya daga wasu nau'o'in cutar kansa da ciwon sukari (,).

Takaitawa Red albasa tana da wadata a cikin anthocyanins, waxanda suke da launukan tsire-tsire masu qarfi waxanda ke iya kariya daga cututtukan zuciya, wasu cututtukan kansa da ciwon suga.

4. Conauke da Comungiyoyin yaƙi da cutar kansa

Cin kayan lambu na Allium jinsi kamar tafarnuwa da albasa an danganta su da ƙananan haɗarin wasu cututtukan kansa, gami da ciki da na mara kai tsaye.

Binciken nazarin 26 ya nuna cewa mutanen da suka cinye mafi yawan kayan lambu na allium sun kasance 22% ba za a iya gano su da ciwon daji na ciki ba fiye da waɗanda suka cinye mafi ƙarancin adadin ().

Bugu da ƙari, nazarin nazarin 16 a cikin mutane 13,333 ya nuna cewa mahalarta tare da mafi yawan cin albasa suna da 15% rage haɗarin ciwon daji na launi idan aka kwatanta da waɗanda ke da mafi ƙarancin ci ().

Wadannan kaddarorin masu fada da cutar kansa sunada nasaba da sinadarin sulfur da kuma antioxidants na flavonoid da ake samu a cikin kayan lambu allium.

Misali, albasa na samar da albasa na A, wani sinadari mai dauke da sinadarin sulphur wanda aka nuna yana rage ci gaban ciwace ciwace kuma yana rage yaduwar cutar sankarar jakar kwai da huhu a cikin karatun-tube (,).

Albasa kuma tana dauke da fisetin da quercetin, antioxidants na flavonoid wadanda zasu iya hana ciwace ciwace ciwan (,).

Takaitawa Cin abinci mai wadataccen kayan lambu irin na albasa na iya samun kariya daga wasu cututtukan kansa.

5. Taimakawa wajen sarrafa Sikarin Jini

Cin albasa na iya taimakawa wajen sarrafa suga, wanda ke da matukar mahimmanci ga masu fama da ciwon sikari ko prediabetes.

Wani bincike da aka gudanar a cikin mutane 42 masu dauke da cutar sikari ta biyu ya nuna cewa cin oza 3.5 (gram 100) na sabon jan albasa ya rage matakan suga na jini da sauri da kimanin 40 mg / dl bayan awa hudu ().

Bugu da kari, karatun dabbobi da yawa ya nuna cewa shan albasa na iya amfanuwa da sarrafa suga.

Wani bincike ya nuna cewa berayen masu ciwon sukari sun ciyar da abinci wanda ke dauke da 5% na cire albasa tsawon kwanaki 28 sun sami raguwar suga mai azumi kuma suna da ƙarancin kitsen jiki fiye da ƙungiyar kulawa ().

Wasu keɓaɓɓun mahaɗan da aka samo a cikin albasa, kamar su quercetin da sulfur mahadi, suna da tasirin cutar ta siga.

Misali, an nuna quercetin yana mu'amala da kwayoyin halitta a cikin karamin hanji, pancreas, tsoka mai kwarangwal, nama mai kiba da hanta don sarrafa tsarin sukari na jini gaba daya ().

Takaitawa Saboda mahadi masu amfani da yawa da ake samu a cikin albasa, cinye su na iya taimakawa rage hawan jini.

6. Zai Iya Bunƙasawar Kashi

Kodayake kiwo yana samun yawancin daraja don haɓaka lafiyar ƙashi, sauran abinci da yawa, gami da albasa, na iya taimakawa tallafawa ƙashi mai ƙarfi.

Nazarin a cikin mata 24 masu matsakaitan shekaru da kuma wadanda basu gama aure ba sun nuna cewa wadanda suka cinye ores 3.4 (100 ml) na ruwan albasa a kullum tsawon makonni takwas sun inganta karfin ma'adinan kashi da aikin antioxidant idan aka kwatanta da kungiyar kulawa ().

Wani binciken da aka gudanar a cikin mata 507 da kuma wadanda basu gama aure ba sun gano cewa wadanda suka ci albasa a kalla sau daya a rana suna da kashi 5% na yawan kasusuwa fiye da wadanda suka ci su sau daya a wata ko kasa da haka ().

Bugu da kari, binciken ya nuna cewa tsofaffin matan da suka fi yawan cin albasa sun rage kasadar kamuwa da cinya ta fiye da 20% idan aka kwatanta da wadanda ba su taba cin su ba ().

An yi amannar cewa albasa na taimakawa wajen rage danniya, da kara matakan antioxidant da rage kasusuwa, wanda zai iya hana osteoporosis da bunkasa karfin kashi ().

Takaitawa Nazarin ya nuna cewa amfani da albasa yana da alaƙa da haɓaka ƙimar ma'adinai.

7. Samun Kadarorin Antibacterial

Albasa na iya yaƙar ƙwayoyin cuta masu haɗari, kamar su Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus) kuma Bacillus ƙwayar cuta ().

Bugu da ƙari kuma, an nuna cirewar albasa don hana haɓakar Vibrio cholerae, kwayar cuta wacce ita ce babbar matsalar lafiyar jama'a a cikin ƙasashe masu tasowa ().

Quercetin da aka cire daga albasa alama babbar hanya ce mai ƙarfi musamman don yaƙi da ƙwayoyin cuta.

Nazarin-bututun gwajin ya nuna cewa quercetin da aka ciro daga fatar albasa mai launin rawaya yayi nasarar hana ci gaban Helicobacter pylori (H. pylori) kuma Staphylococcus aureus mai juriya na Methicillin (MRSA) ().

H. pylori wata kwayar cuta ce da ke da alaƙa da cututtukan ciki da wasu cututtukan narkewar narkewa, yayin da MRSA kwayar cuta ce mai jure kwayoyin cuta da ke haifar da cututtuka a sassa daban-daban na (,).

Wani binciken gwajin-tube ya gano cewa quercetin ya lalata bangon kwayar halitta da membranes na E. coli kuma S. aureus ().

Takaitawa Albasa an nuna ta hana ci gaban ƙwayoyin cuta masu cutarwa kamar su E. coli kuma S. aureus.

8. Zai Iya Bunkasar Kiwan Lafiya

Albasa babbar hanya ce ta zare da maganin rigakafi, waxanda suke da muhimmanci ga lafiyar hanji.

Magungunan rigakafi sune nau'ikan zaren da ba za a iya narkar da su ba wadanda kwayoyin cuta masu amfani da hanji ke lalata su.

Gut bacteria suna cin abinci akan rigakafi kuma suna haifar da gajeren sarkar mai - ciki har da acetate, propionate da butyrate.

Bincike ya nuna cewa waɗannan acidsan gajeren sarkar mai sun ƙarfafa lafiyar hanji, haɓaka haɓaka, rage kumburi da haɓaka narkewa (,).

Bugu da ƙari, cin abinci mai wadata a cikin rigakafin rigakafi yana taimakawa haɓaka ƙwayoyin cuta, kamar su Lactobacillus da bifidobacteria damuwa, wanda ke amfanar lafiyar narkewa ().

Abincin mai cike da prebiotics na iya taimakawa inganta shayar da mahimman ma'adanai kamar alli, wanda zai inganta ƙashin ƙashi ().

Albasa tana da wadata musamman a cikin rigakafin rigakafin inulin da fructooligosaccharides. Wadannan suna taimakawa wajen kara yawan kwayoyin cuta na sada zumunta a cikin hanjin ka da kuma inganta aikin garkuwar jiki ().

Takaitawa Albasa babbar hanya ce ta maganin rigakafi, wanda ke taimakawa lafiyar narkewar abinci, inganta daidaiton kwayar cuta a cikin hanjinka kuma zai amfanar da garkuwar jikinka.

9. Sauƙi don toara a cikin Abincin ku

Albasa abune mai mahimmanci a kayan abinci anan duniya.

Suna ba da ɗanɗano ga abinci mai daɗi kuma ana iya jin daɗin ɗanye ko dafa shi.

Ba tare da ambaton su ba, zasu iya inganta yawan cin ku na fiber, bitamin da kuma ma'adanai.

Anan ga wasu nasihu kan yadda ake kara albasa a abincinku:

• Yi amfani da ɗanyen albasa don ƙara ɗanɗano ɗanɗano a girkinku na guacamole.
• Onionsara albasa da aka dafa a cikin kayan daɗin daɗa.
• Hada dafaffun albasarta da sauran kayan lambu domin cin abinci mai kyau.
• Gwada ƙara dafaffun albasa a cikin kwan kwan, kamar su omelet, frittatas ko quiches.
• Babban naman, kaza ko tofu tare da albasarta sauteed.
• Onionsara ja da albasarta da aka yanka da bakin ciki salatin da kuka fi so.
• Yi salatin mai yalwar fiber tare da kaji, yankakken albasa da jan barkono.
• Yi amfani da albasa da tafarnuwa a matsayin ginshikin hannun jari da miya.
• A jefa albasa a cikin jita-jita.
• Manyan tacos, fajitas da sauran kayan abinci na Meziko tare da yankakken albasa.
• Yi salsa na gida da albasa, tumatir da cilantro sabo.
• Shirya albasa mai dadi da miyan kayan lambu.
• Onionsara albasa zuwa girke-girke na ɗanɗano don ƙarfafa dandano.
• Cakuda ɗanyen albasa tare da sabbin ganyaye, vinegar da man zaitun don ado mai daɗin salatin gida.

Takaitawa Za a iya saka albasa cikin sauƙin jita-jita, ciki har da ƙwai, guacamole, abincin nama, kayan miya da kayan gasa.

Layin .asa

Amfanin lafiyar da ke da alaƙa da albasa na da ban sha'awa.

Wadannan kayan marmari masu dauke da kayan abinci suna dauke da sinadarai masu karfi wadanda zasu iya rage barazanar cututtukan zuciya da wasu cututtukan daji.

Albasa na da kayan antibacterial kuma suna inganta lafiyar narkewar abinci, wanda zai iya inganta aikin garkuwar jiki.

Mene ne ƙari, suna da yawa kuma ana iya amfani da su don ƙara dandano kowane irin abinci mai ɗanɗano.

Ara albasa cikin abincinka hanya ce mai sauƙi don amfanin lafiyar ku baki ɗaya.