Faski: Ganye mai kayatarwa Tare da Fa'idodin Kiwan lafiya

Wadatacce

• Mawadaci a Gina Jiki
• Zai Iya Inganta Sugar Jini
• Zai Iya Amfana da Lafiyar Zuciya
• Mayu Aid Kiwon Lafiya
• Sauran Fa'idodin Dama
• Sauƙi don toara a cikin Abincin ku
• Yadda Ake Adana Faski
• Layin .asa

Faski sanannen ganye ne da ake yawan amfani dashi a girkin Amurka, Turai, da Gabas ta Tsakiya.

Ana amfani dashi galibi don haɓaka daɗin jita-jita kamar su miya, salati, da girke-girke na kifi.

Baya ga yawancin abubuwan da ake amfani da ita na cin abinci, faski na da gina jiki sosai kuma an nuna cewa yana da fa'idodi masu yawa na kiwon lafiya (,).

Wannan labarin yayi nazarin faski da yadda wannan ganye mai ban sha'awa na iya amfani da lafiyar ku.

Mawadaci a Gina Jiki

Cokali biyu (gram 8) na faski ya bayar ():

• Calories: 2
• Vitamin A: 12% na Ra'ayin Rana na Yau da kullum (RDI)
• Vitamin C: 16% na RDI
• Vitamin K: 154% na RDI

Faski yana da ƙarancin adadin kuzari amma yana da wadataccen abinci mai mahimmanci, kamar bitamin A, K, da C.

Vitamin A wani muhimmin sinadari ne wanda yake taka muhimmiyar rawa a garkuwar ku da lafiyar ido. Ari, yana da mahimmanci ga fatarka kuma yana iya inganta yanayin fata, kamar su kuraje (,).

Faski kuma babban tushen bitamin K ne, mai gina jiki wanda ke tallafawa ƙashi da lafiyar zuciya. A zahiri, cokali biyu kawai (gram 8) na faski ya isar da bitamin K fiye da yadda kuke buƙata a rana.

Baya ga rawar da yake takawa a lafiyar kashi da zuciya, bitamin K yana da mahimmanci don daskarewar jini daidai, wanda zai iya taimakawa hana zub da jini mai yawa (,,).

Bugu da ƙari, faski yana cike da bitamin C, mai gina jiki wanda ke inganta lafiyar zuciya kuma yana da mahimmanci ga tsarin garkuwar ku.

Vitamin C shima yana aiki ne a matsayin mai antioxidant mai ƙarfi, yana kare ƙwayoyinku daga lalacewar da ƙwayoyin cuta marasa ƙarfi da ake kira radicals free, () ke haifarwa.

Abin da ya fi haka, faski shine kyakkyawan tushen abubuwan gina jiki magnesium, potassium, folate, iron, da calcium.

Faski ya ƙunshi mahimman abubuwan gina jiki da yawa, kamar bitamin A, K, da C. Hakanan kyakkyawan tushe ne na ma'adanai alli, ƙarfe, magnesium, da potassium.

Zai Iya Inganta Sugar Jini

Baya ga ciwon sukari, hawan matakan sikarin jini na iya faruwa saboda abinci mara kyau ko rashin motsa jiki (,).

Matakan hawan sukari na jini na iya kara yawan hatsarin matsalar lafiya, kamar su insulin juriya, ciwon sukari, cututtukan zuciya, da kuma ciwo na rayuwa - wani tarin alamomin cutar ciki har da babban cholesterol da hawan jini ().

Nazarin dabba yana ba da shawarar cewa antioxidants a cikin faski na iya rage tasirin hawan jini sosai ().

Misali, wani bincike kan beraye masu dauke da cutar sukari irin 1 ya gano cewa wadanda aka baiwa faski ya ciro mafi ragin a cikin sikarin jini da kuma inganta aikin pancreatic idan aka kwatanta da kungiyar kulawa ().

Tare da cin abinci mai daidaitaccen abinci, ƙara faski a girkinku na iya taimakawa tallafawa ƙimar sukarin jini lafiya.

Wannan ya ce, ana buƙatar nazarin ɗan adam don ƙarin fahimtar tasirin kifin a kan matakan sukarin jini.

Matakan hawan sukari na jini na iya ƙara haɗarin ku na yanayi kamar ciwon sukari ko ciwo na rayuwa. Wasu binciken bera sun samo faski don rage matakan sikarin jini.

Zai Iya Amfana da Lafiyar Zuciya

Yanayin zuciya kamar kamuwa da zuciya da shanyewar jiki sune babban dalilin mutuwa a duk duniya. Abincin da ba shi da lafiya, rashin motsa jiki, shan sigari, da yawan shan giya na iya taimakawa ga cututtukan zuciya ().

Faski ya ƙunshi mahaɗan tsire-tsire masu yawa, ciki har da antioxidants na carotenoid, waɗanda aka gano don fa'idantar da lafiyar zuciya ta rage abubuwan haɗarin cututtukan zuciya.

Misali, an nuna kayan abinci masu arzikin karotenoid don inganta halayen cututtukan zuciya kamar kumburi na yau da kullun, da hauhawar jini da matakan LDL (mara kyau) na cholesterol ().

Mene ne ƙari, nazarin yawan jama'a yana nuna cewa abinci mai yawa a cikin carotenoid na iya rage haɗarin yanayin zuciyarku kamar cututtukan jijiyoyin jijiyoyin jini.

Nazarin shekaru 12 a cikin ma'aikatan jinya 73,286 ya sami wata ƙungiya ta ɓarna tsakanin carotenoids da abin da ke faruwa na cututtukan jijiyoyin jini ()

Wani babban binciken da aka yi a cikin mutane 13,293, wadanda aka bi su har zuwa shekaru 18, ya lura cewa wadanda ke da matakan jini na carotenoids suna da raunin rashin yawan mutuwar cututtukan zuciya fiye da wadanda ke da matakan karoid din ().

Faski kuma ya ƙunshi bitamin C, mai tasirin antioxidant wanda zai iya amfanar da lafiyar zuciyarku.

Wani bincike da aka gudanar a cikin mutane 13,421 ya nuna cewa wadanda suke da mafi yawan cin bitamin C suna da matukar rage barazanar kamuwa da cututtukan zuciya idan aka kwatanta da wadanda suke da mafi karancin ci ().

Faski yana dauke da sinadarin karoid da kuma bitamin C - dukkansu an nuna su don amfanin lafiyar zuciya.

Mayu Aid Kiwon Lafiya

Kodanku sune mahimman gabobin da ke tace jininka koyaushe, suna cire ɓata da ƙarin ruwa, wanda sai fitsarinku ya fita.

Wani lokaci, idan fitsari ya tattara, ma'adinai na iya haifar da haifar da mummunan yanayi da ake kira dutsen koda ().

Wani bincike kan beraye da duwatsun koda ya gano cewa wadanda aka yiwa magani da faski sun rage alli da fitsarin sunadarai, tare da kara fitsari pH da fitsari idan aka kwatanta da kungiyar kulawa ().

Hakanan an nuna faski yana da abubuwan anti-inflammatory saboda antioxidants, gami da flavonoids, carotenoids, da bitamin C.

Allyari ga haka, faski na iya taimakawa lafiyar kodarka ta hanyar rage hawan jini, babban haɗarin haɗarin cutar koda.

Faski na da yawa a cikin nitrates wanda ke taimakawa fadada magudanan jini, wanda ke inganta gudan jini da rage hawan jini. Bincike ya nuna cewa abinci mai wadataccen nitrate kamar faski na iya taimakawa wajen kiyaye matakan karfin jini (,).

Abubuwan rigakafin kumburin faski, tare da ikon sarrafa pH na fitsari da rage hawan jini, na iya taimakawa lafiyar kodarku da kuma rage haɗarin duwatsun koda.

Ka tuna cewa faski yana da ƙima a cikin oxalates - mahaɗan waɗanda na iya ƙara haɗarin ƙwayar koda.

Duk da haka, masana kiwon lafiya sun ba da shawarar cewa mutanen da ke da hawan jini kawai - wanda ke tattare da fitar da sinadarin oxalate mai yawa a cikin fitsari - ya rage cin abincin da suke ci.

Faski na iya taimakawa lafiyar kodarka ta hanyar yaƙar kumburi da rage hawan jini da haɗarin duwatsun koda.

Sauran Fa'idodin Dama

Faski na iya inganta lafiyar ka ta hanyoyi masu zuwa kuma:

• Kayan antibacterial. Faski ya ƙunshi mahimman mai, gami da apiol da myristicin, waɗanda ke da tasirin cutar da kuma yaƙar ƙwayoyin cuta masu cutarwa, kamar su Staphylococcus aureus ().
• Zai iya amfani da lafiyar ƙashi. Faski mai arziki ne a cikin bitamin K, potassium, magnesium, da alli - duk waɗannan suna da mahimmanci ga lafiyar ƙashi ().
• Zai iya inganta rigakafi. Bincike ya nuna cewa apigenin - antioxidant a cikin faski - yana daidaita aikin rigakafi ta hanyar rage kumburi da hana lalacewar salula ().
• Zai iya inganta lafiyar hanta. Karatun da aka gudanar a berayen da ke dauke da cutar sikari sun gano cewa cirewar faski na iya hana cutar hanta, bunkasa aikin hanta, da bunkasa matakan antioxidant ().

Faski yana da kayan antibacterial kuma yana iya taimakawa tallafawa ƙashin ƙashi, haɓaka garkuwar ku, da haɓaka lafiyar hanta.

Sauƙi don toara a cikin Abincin ku

Faski ganye ne mai tsari wanda ke da sauƙin karawa jita-jita da yawa.

Anan akwai wasu hanyoyi don ƙara faski zuwa abincinku:

• Yi amfani da shi azaman ado a kan taliya ko miya.
• Sara da kara zuwa salads.
• Yi amfani da shi a cikin burodin kwai ko frittatas.
• Yi kwalliya tare da goro, da man zaitun, da cuku, da sabon faski.
• Add to smoothies don gina jiki da kuma dandano dandano.
• Yi amfani da pizza na gida.
• Toara wa burodi na gida.
• Yi amfani dashi a cikin ruwan 'ya'yan itace na gida.
• Flavorara dandano a cikin miya da stews.
• Haɗa cikin marinades da sutura.
• Yi amfani da ɗanɗanar kifi, kaji, da abincin nama.

Faski ganye ne da ake amfani da shi ta hanyoyi da yawa, kamar su gasa kwai, biredi, ruwan 'ya'yan itace, ko kuma ado.

Yadda Ake Adana Faski

Don adana sabo da faski mafi kyau, da farko kuna buƙatar cire ƙasan tushe. Kar a kurkura.

Cika gilashi ko kwalba rabin da ruwa kuma sanya ƙarshen ƙarshen cikin ruwa. Idan ka sanya tsire a cikin firiji, zai fi kyau ka sassauta shi da jakar filastik. In ba haka ba, ana iya kiyaye faski a cikin zafin jiki na ɗaki.

Canja ruwan kowane kwana kaɗan ka watsar da ganyen da zarar ganyen ya fara zama ruwan kasa. Wannan hanyar, ganyenku na iya zama sabo har zuwa makonni biyu.

Bushewar faski na iya dawwama a cikin kwandon iska mai sanyi a cikin yanayi mai sanyi, mai duhu tsawon watanni shida zuwa shekara ɗaya (30).

Fresh faski za a iya ajiye shi a cikin firinji ko a zafin jiki na ɗaki kuma zai ɗauki makonni biyu. Bushewar faski na iya wucewa har zuwa shekara idan an ajiye shi a wuri mai sanyi, mai duhu.

Layin .asa

Mai wadata a cikin antioxidants da na gina jiki kamar bitamin A, K, da C, faski na iya inganta sukarin jini da tallafawa zuciya, koda, da lafiyar ƙashi.

Abin da ya fi haka, ana iya sanya wannan ganye cikin sauƙi a cikin abinci mai daɗi da yawa. Faski ya kasance sabo ne har zuwa makonni biyu, yayin da busasshen faski na iya wucewa har shekara guda.

Dingara faski zuwa abincinku na iya haɓaka lafiyarku yayin ƙara dandano a girke-girken da kuka fi so.