Albasa 101: Abincin Gina Jiki da Illolin Lafiya

Wadatacce

• Gaskiyar abinci mai gina jiki
• Carbs
• Fibers
• Vitamin da ma'adanai
• Sauran mahadi
• Amfanin albasa ga lafiya
• Tsarin sukarin jini
• Lafiyar ƙashi
• Rage cutar kansa
• Entialarin hasara
• Albasa rashin haƙuri da rashin lafiyan
• FODMAPs
• Ciwon ido da baki
• Hadari ga dabbobi
• Layin kasa

Albasa (Allium cepa) kayan lambu ne masu kamannin kwan fitila wadanda suke yin ƙasa.

Hakanan an san shi da albasar kwan fitila ko albasa gama gari, ana girmarsu a duk duniya kuma suna da alaƙa da chives, tafarnuwa, scallions, shallots, da leeks.

Albasa na iya samun fa'idodi da dama na lafiya, galibi saboda yawan abubuwan da ke kunshe da antioxidants da sinadarin sulfur.

Suna da cututtukan antioxidant da anti-inflammatory kuma an haɗa su da rage haɗarin cutar kansa, ƙananan matakan sukarin jini, da inganta lafiyar ƙashi.

Yawanci ana amfani dashi azaman ɗanɗano ko abinci na gefe, albasa abinci ne na yau da kullun a cikin yawancin abinci. Ana iya gasa su, a tafasa su, a soya su, a soya su, a soya su, a dafa su, a sanya su a ciki, ko a ci ɗanyensu.

Albasa ta banbanta a girma, fasali, da launi, amma nau'ikan da aka fi sani sune fari, rawaya, da ja. Dandanon ya fito ne daga taushi da mai dadi zuwa kaifi da yaji, ya danganta da nau'ikan da lokacin.

Hakanan za'a iya cinye albasa lokacin da bai balaga ba, kafin kwan fitila ya kai girman girma. Ana kiransu scallions, albasar bazara, ko albasar bazara.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da albasa.

Gaskiyar abinci mai gina jiki

Raw albasa tana da karancin adadin kuzari, tare da kalori 40 kawai a cikin oza 3.5 (gram 100).

Ta sabon nauyi, sune 89% na ruwa, 9% carbs, da 1.7% fiber, tare da ƙananan furotin da mai.

Babban abubuwan gina jiki a cikin oza 3.5 (gram 100) na ɗanyen albasa sune ():

• Calories: 40
• Ruwa: 89%
• Furotin: 1.1 gram
• Carbs: 9.3 gram
• Sugar: Gram 4.2
• Fiber: 1.7 gram
• Kitse: 0.1 gram

Carbs

Carbohydrates yana da kusan kashi 9-10% na duka ɗanyun dafaffun albasarta.

Sun ƙunshi yawancin sugars masu sauƙi, irin su glucose, fructose, da sucrose, da fiber.

Yankin oce 3.5 (gram 100) ya ƙunshi gram 9.3 na carbi da gram 1.7, don haka jimlar abin da ke cikin narkewar abinci gram 7.6 ne.

Fibers

Albasa hanya ce mai kyau ta zare, wanda ya kai kashi 0.9-2.6% na sabo, ya danganta da nau'in albasa.

Suna da wadataccen abinci mai narkewa wanda ake kira fructans. A hakikanin gaskiya, albasa tana daga cikin tushen kayan abinci na abinci (, 3).

Fructans sune ake kira prebiotic zaruruwa, wanda ke ciyar da ƙwayoyin cuta masu amfani a cikin hanjin ku.

Wannan yana haifar da samuwar gajeren sarkar mai mai ƙyama (SCFAs), kamar butyrate, wanda zai iya inganta lafiyar hanji, rage kumburi, kuma ya rage haɗarin kamuwa da ciwon hanji (4,,).

Koyaya, ana ɗaukar fructans FODMAPs, wanda na iya haifar da alamun narkewar narkewar abinci a cikin mutane masu mahimmanci, kamar waɗanda ke da ciwo na hanji (IBS) (,,).

Albasa ta kunshi galibi ruwa, carbi, da zare. Babban fibers dinsu, fructans, zasu iya ciyar da kwayar cutar da ke cikin cikin ku, kodayake suna iya haifar da matsalar narkewar abinci a wasu mutane.

Vitamin da ma'adanai

Albasa na dauke da adadi mai yawa na bitamin da ma'adanai, gami da:

• Vitamin C Antioxidant, ana buƙatar wannan bitamin don aikin rigakafi da kiyaye fata da gashi (,,).
• Folate (B9). B bitamin mai narkewa na ruwa, fure yana da mahimmanci don ci gaban kwayar halitta da kuzari da kuma mahimmanci ga mata masu ciki ().
• Vitamin B6. An samo shi a yawancin abinci, wannan bitamin yana da hannu cikin samuwar jajayen ƙwayoyin jini.
• Potassium. Wannan mahimmin ma'adanin na iya samun tasirin saukar karfin jini kuma yana da mahimmanci ga lafiyar zuciya (,).

Albasa na dauke da adadi mai kyau na bitamin C, folate, bitamin B6, da potassium, wadanda ke samar da fa'idodi da yawa.

Sauran mahadi

Amfanin lafiyar albasa ana danganta ta ne ga antioxidants ɗinsu da mahaɗan da ke da sulfur (3).

A cikin ƙasashe da yawa, albasa ma suna cikin tushen tushen abinci na flavonoids, musamman mahaɗin da ake kira quercetin (,,).

Mafi yawan mahadi shuka a cikin albasa sune:

• Anthocyanins. Sai kawai an samo shi a cikin ja ko purple albasa, anthocyanins suna da ƙarfin antioxidants da launuka masu ba wa waɗannan albashan launin ja.
• Quercetin. Wani antioxidant flavonoid, quercetin na iya rage hawan jini da inganta lafiyar zuciya (,).
• Magungunan sulphur. Waɗannan sune sulfides da polysulfides, waɗanda zasu iya kariya daga cutar kansa (,,).
• Yankunawa. Wadannan mahaukatan sunadarin sulfur na iya hana ci gaban kwayoyin cuta masu cutarwa kuma su hana samuwar daskarewar jini ().

Albasa da ja suna da wadata a cikin antioxidants fiye da sauran nau'ikan. A hakikanin gaskiya, albasarta rawaya na iya ƙunsar kusan sau 11 fiye da antioxidants fiye da fararan albasa ().

Dafa abinci na iya rage matakan wasu magungunan antioxidants ().

Albasa tana da arziki a cikin mahadi na shuke-shuke da antioxidants, musamman quercetin da sinadarai masu dauke da sulfur. Launuka iri-iri masu launuka, kamar su rawaya ko ja, sun shirya abubuwan da ke kashe antioxidant fiye da na fari.

Amfanin albasa ga lafiya

Albasa an nuna cewa tana da ƙarfi mai kashe ƙwayoyin cuta da na kumburi (3, 28, 29, 30).

Tsarin sukarin jini

Ciwon sukari na 2 cuta ce ta gama gari, wanda yawanci yake nuna yawan sikarin jini.

Nazarin dabba ya nuna cewa albasa na iya rage matakan sukarin jini (,,).

An nuna irin wannan sakamakon a cikin mutane. Wani bincike da aka gudanar a cikin masu dauke da cutar sikari ta 2 ya nuna cewa cin oza 3.5 (gram 100) na albasa danye a kowace rana ya haifar da raguwar matakan sikari sosai ().

Danyen albasa na iya taimakawa wajen sarrafa nau’in siga na 1 da na 2, amma ana bukatar karin bincike (,).

Lafiyar ƙashi

Osteoporosis wata cuta ce da ta zama ruwan dare gama gari, musamman ma ga mata masu fama da matsalar rashin haihuwa. Amintaccen abinci shine ɗayan matakan kariya (37, 38).

Karatun dabbobi ya nuna cewa albasa tana kariya daga lalacewar kashi kuma har ma tana kara karfin kashi (,,).

Wani babban bincike na lura da mata masu shekaru sama da 50 sun gano cewa yawan amfani da albasa akai-akai yana da nasaba da karuwar ƙashi ().

Researcharin bincike ya nuna cewa cin zaɓaɓɓun 'ya'yan itace, ganye, da kayan marmari, gami da albasa, na iya rage ƙashin ƙashi a cikin mata masu haila bayan aure ().

Rage cutar kansa

Ciwon daji cuta ce ta gama gari, wanda ke tattare da ci gaban ƙwayoyin cuta. Yana daya daga cikin manyan abubuwan da ke haifar da mutuwa.

Karatun lura ya danganta yawan amfani da albasa zuwa rage kasadar kamuwa da cututtukan daji da dama, kamar na ciki, nono, hanji, da kuma na prostate (,,,,,).

Albasa na da antioxidant da anti-kumburi sakamako. Suna iya rage matakan sukarin jini, inganta lafiyar kashi, da rage kasadar kamuwa da nau'ikan cutar kansa.

Entialarin hasara

Cin albasa na iya haifar da warin baki da warin jiki mara daɗi.

Sauran abubuwan da ke ƙasa na iya sa wannan kayan lambu bai dace da wasu mutane ba.

Albasa rashin haƙuri da rashin lafiyan

Rashin lafiyar albasa ba kasafai yake faruwa ba, amma rashin haƙuri da ɗanyen iri ya zama gama gari.

Kwayar cututtukan rashin hakuri na albasa sun hada da rikicewar narkewar abinci, kamar ciwon ciki, ciwon zuciya, da iskar gas ().

Wasu mutane na iya fuskantar rashin lafiyan daga taɓa albasa, ko suna rashin lafiyan cin su ().

FODMAPs

Albasa na dauke da FODMAPs, wadanda sune nau'ikan carbi da zare wanda mutane da yawa basa iya jurewa (,,).

Suna iya haifar da alamun narkewar abinci mai daɗi, kamar kumburin ciki, gas, kumbura, da gudawa (,).

Mutanen da ke tare da IBS galibi basa haƙuri da FODMAP kuma suna so su guji albasa.

Ciwon ido da baki

Maganar da ta fi dacewa game da shiryawa da yankan albasa ita ce fushin ido da samar da hawaye. Lokacin yankewa, kwayoyin albasa don sakin iskar gas da ake kira lachrymatory factor (LF) ().

Gas din yana kunna jijiyoyin cikin idanunku wadanda suke haifarda wani yanayi na harbawa, sai kuma wasu hawaye wadanda suke fitowa domin fitarda mai haushi.

Barin tushen ƙarshen yana da kyau yayin yankan na iya rage haushi, saboda tushen albasa yana da haɗuwar waɗannan abubuwan fiye da kwan fitila.

Yankan albasa a ƙarƙashin ruwa yana iya hana wannan gas narkewa zuwa iska.

LF kuma ita ce ke da alhakin jin zafi a bakinka lokacin da ake cin albasa danye. Wannan rage jin zafi yana raguwa ko cire shi ta hanyar dafa abinci (55).

Hadari ga dabbobi

Duk da yake albasa lafiyayyen kayan abinci ne na dan adam, suna iya yin kisa ga wasu dabbobi, gami da karnuka, kuliyoyi, dawakai, da birai (56).

Babban masu laifin sune sulfoxides da sulfides, wanda zai iya haifar da wata cuta da ake kira Heinz body anemia. Wannan rashin lafiyar tana tattare da lalacewa a tsakanin jajayen jinin dabbobi, wanda ke haifar da karancin jini ().

Tabbatar cewa ba a ciyar da albasa ga dabbar dabbar ku ba, kuma a ajiye duk wani abu mai daɗin albasa wanda ba zai isa ba idan kuna da dabba a gidan ku.

Albasa na iya haifar da illa mai narkewa a cikin wasu mutane, kuma danyen albasa na iya haifar da da mai ido da baki. Albasa na iya zama mai guba ga wasu dabbobi.

Layin kasa

Albasa ita ce tushen kayan lambu mai fa'idodi iri-iri.

Suna da yawa a cikin antioxidants da mahaɗan masu ƙunshin sulfur, wasu daga cikinsu na iya samun sakamako mai amfani da yawa.

Kodayake ana bukatar karin bincike, amma an alakanta albasa da inganta lafiyar kashi, da rage yawan sukarin jini, da kuma rage barazanar kamuwa da cutar kansa.

A gefe guda kuma, suna iya haifar da matsalar narkewar abinci a wasu mutane.

Idan kun ji daɗin su, albasa na iya zama wani ɓangare mai mahimmanci na ƙoshin lafiya.