Manyan 7 Lafiyar Kiwon Lafiya da Nutrition na Persimmon

Wadatacce

• 1. An Loda Tare Da Kayan Gina
• 2. Kyakkyawan Maɓuɓɓugan ƙwayoyin Antioxidants
• 3. Zai Iya Amfana da Lafiyar Zuciya
• 4. Zai Iya Taimakawa wajen Rage Kumburi
• 5. Mawadaci a cikin Fiber
• 6. Tallafawa Lafiya mai Neman Lafiya
• 7. Dadi kuma Mai Sauki wajan cin abincin ka
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Asali daga China, bishiyoyin Persimmon sun kasance suna girma shekaru dubbai saboda fruita fruitan itace masu anda anda da wooda beautifulan itace masu kyau.

'Ya'yan itacen lemu masu launin lemo da ake kira persimmons an san su da ɗanɗano, mai ɗanɗano kamar zuma.

Duk da yake ɗaruruwan nau'ikan sun wanzu, nau'ikan Hachiya da Fuyu suna daga cikin shahararrun mutane.

Himiya Persimmons mai siffa mai zafin zuciya suna da larura, ma'ana suna da yawa a cikin sunadarai masu tsire-tsire waɗanda ake kira tannins waɗanda ke ba thea fruitan una unan da ba su girma bushe, ɗanɗano mai ɗaci.

Irin wannan jarabawar na bukatar cikakke sosai kafin cin abinci.

Fuim persimmons suma suna dauke da tannins, amma ana daukar su ba masu laushi ba. Ba kamar Himiya Persimmons ba, ana iya jin daɗin ɗanɗano, iri-iri Fuyu mai kamannin koda bai gama cikakke ba.

Za a iya cin 'Persimmons' sabo, bushe ko dafa shi kuma ana amfani da shi a duk duniya a cikin jellies, abubuwan sha, pies, curries da puddings.

Ba wai kawai persimmons suna da daɗi ba, suna cike da abubuwan gina jiki waɗanda zasu iya amfani da lafiyar ku ta hanyoyi da yawa.

Anan akwai fa'idodi 7 na persimmons, gami da yadda ake hada su cikin abincinku.

1. An Loda Tare Da Kayan Gina

Kodayake karami a cikin girma, persimmons suna cike da adadin abubuwan gina jiki.

A hakikanin gaskiya, mutum daya (gram 168) ya kunshi (1):

• Calories: 118
• Carbs: 31 gram
• Furotin: Gram 1
• Kitse: 0.3 gram
• Fiber: 6 gram
• Vitamin A: 55% na RDI
• Vitamin C: 22% na RDI
• Vitamin E: 6% na RDI
• Vitamin K: 5% na RDI
• Vitamin B6 (pyridoxine): 8% na RDI
• Potassium: 8% na RDI
• Copper: 9% na RDI
• Harshen Manganese: 30% na RDI

Persimmons kuma kyakkyawan tushe ne na thiamin (B1), riboflavin (B2), folate, magnesium da phosphorus.

Wadannan 'ya'yan itatuwa masu launuka kadan ne a cikin kalori kuma an loda su da zare, yana mai da su abinci mai saukin nauyi.

Kalmomin daya kawai ya ƙunshi sama da rabin shawarar da ake buƙata na bitamin A, bitamin mai narkewa mai mahimmanci don aikin rigakafi, hangen nesa da ci gaban tayi (2).

Baya ga bitamin da kuma ma'adanai, persimmons na dauke da tarin tsire-tsire masu yawa, ciki har da tannins, flavonoids da carotenoids, wanda zai iya tasiri ga lafiyar ku ().

Ganyen 'ya'yan itacen Persimmon suma suna dauke da bitamin C, tannins da fiber, da kuma sinadarai na yau da kullun a shayin shayi ().

Persimmons suna da manyan bitamin da ma'adanai, gami da bitamin A, C da B, potassium da manganese. Hakanan suna dauke da mahaɗan shuka masu amfani kamar tannins da flavonoids.

2. Kyakkyawan Maɓuɓɓugan ƙwayoyin Antioxidants

Persimmons sun ƙunshi mahaɗan tsire-tsire masu amfani waɗanda ke da halayen antioxidant.

Antioxidants suna taimakawa wajen hana ko rage lalacewar kwayar halitta ta hanyar magance matsalar gajiya, wani tsari ne wanda kwayoyin da basu da karfi da ake kira 'radicals free' suka haifar.

An danganta danniyar Oxidative da wasu cututtukan da ke ci gaba, ciki har da cututtukan zuciya, ciwon sukari, ciwon daji da yanayin jijiyoyin jiki kamar Alzheimer ().

Abin farin ciki, cinye abinci mai wadataccen antioxidant kamar persimmons na iya taimakawa wajen yaƙar damuwa na rashin ƙarfi kuma yana iya rage haɗarin wasu cututtuka na yau da kullun.

Abubuwan da ke cike da flavonoids, waɗanda suke da ƙwayoyin antioxidants masu ƙarfi waɗanda ake samu a manyan ƙwayoyi a cikin fata da naman persimmons, an danganta su da ƙananan ƙananan cututtukan zuciya, raunin hankali da ke da alaƙa da shekaru da kuma cutar huhu ().

Persimmons kuma suna da wadatar antioxidants na carotenoid kamar beta-carotene, launin alade da ake samu a cikin 'ya'yan itatuwa da kayan marmari masu launuka da yawa masu haske.

Karatuttukan karatu sun danganta abincin da ke cike da beta-carotene zuwa ƙananan haɗarin cututtukan zuciya, huhu na huhu, sankarar launi da kuma cututtukan rayuwa ().

Bugu da ƙari, binciken da aka yi a kan mutane 37,000 ya gano cewa waɗanda ke da yawan cin abinci na beta-carotene suna da haɗarin rage haɗarin kamuwa da ciwon sukari na 2 ().

Persimmons shine kyakkyawan tushen tushen antioxidants masu ƙarfi kamar carotenoids da flavonoids. Abubuwan abinci masu wadata a cikin waɗannan mahaɗan suna da alaƙa da rage haɗarin wasu cututtuka, gami da cututtukan zuciya da ciwon sukari.

3. Zai Iya Amfana da Lafiyar Zuciya

Ciwon zuciya shine babban dalilin mutuwa a duk duniya kuma mummunan tasiri a rayuwar miliyoyin mutane ().

Abin farin ciki, yawancin nau'o'in cututtukan zuciya za a iya hana su ta hanyar rage abubuwan haɗari, kamar abinci mara kyau.

Haɗaɗɗen haɗin abubuwan gina jiki da aka samo a cikin ƙwaƙƙwarar ƙwaƙƙwa yana sanya su kyakkyawan zaɓi don haɓaka lafiyar zuciya.

Persimmons sun ƙunshi antioxidants na flavonoid, gami da quercetin da kaempferol.

Yin amfani da abinci mai cike da flavonoids yana da alaƙa da rage haɗarin cututtukan zuciya a cikin karatu da yawa.

Misali, binciken da aka yi a kan mutane 98,000 ya gano wadanda ke da yawan cin flavonoids suna da kaso 18% na karancin mace-mace daga matsalolin da suka shafi zuciya, idan aka kwatanta da wadanda ke da mafi karancin ci ().

Abincin da ke cike da abinci mai wadataccen flavonoid na iya tallafawa lafiyar zuciya ta hanyar rage hawan jini, rage “mummunan” LDL cholesterol da rage kumburi ().

Mene ne ƙari, tannins ɗin da ke ba da ɗanɗano baƙi bakinsu mai ɗaci na iya rage hawan jini.

Yawancin nazarin dabba sun nuna cewa tannic acid da gallic acid, duka ana samun su a cikin persimmons, suna da tasiri wajen rage hawan jini, babban abin da ke haifar da cututtukan zuciya (,,).

Persimmons na dauke da sinadarin flavonoid antioxidants da tannins, wadanda ke amfani da lafiyar zuciya ta hanyar rage hawan jini, rage kumburi da rage matakan cholesterol.

4. Zai Iya Taimakawa wajen Rage Kumburi

Yanayi kamar cututtukan zuciya, amosanin gabbai, ciwon sukari, ciwon daji da kiba duk suna da alaƙa da ciwan kumburi.

Abin takaici, zaɓar abincin da ke cikin mahaɗan anti-inflammatory zai iya taimakawa rage ƙonewa da ƙananan haɗarin cutar.

Persimmons sune kyakkyawan tushen asalin antioxidant bitamin C. A hakikanin gaskiya, mutum daya yana dauke da kashi 20% na yawan abincin da ake sha.

Vitamin C yana taimakawa kare ƙwayoyin cuta daga lalacewar da masu cuta ke haifarwa kuma yana magance kumburi a cikin jiki.

Vitamin C yana rage lalacewa ta hanyar kyauta ta hanyar ba da wutar lantarki ga waɗannan ƙwayoyin m, don haka ya rage su kuma ya hana su haifar da ƙarin lahani.

C-reactive mai gina jiki da kuma interleukin-6 abubuwa ne da jiki ke samarwa don amsa kumburi.

Nazarin makonni takwas a cikin mutane masu kiba 64 ya gano cewa kari tare da 500 MG na bitamin C sau biyu a kowace rana yana rage matakan furotin C-reactive da interleukin-6 ().

Ari da, manyan karatu sun danganta yawan cin abincin bitamin C zuwa rage haɗarin yanayi mai kumburi kamar cututtukan zuciya, ciwon sankara da ciwon sukari (,,).

Persimmons kuma suna dauke da carotenoids, flavonoids da bitamin E, dukkansu suna da karfin antioxidants wadanda ke yaki da kumburi a cikin jiki (,,).

Persimmons suna da wadata a cikin ƙwayoyin antioxidant mai ƙarfi bitamin C, wanda ke taimakawa ƙananan ƙonewa, sanadi ne na cututtuka da yawa.

5. Mawadaci a cikin Fiber

Samun yawan cholesterol, musamman "mara kyau" LDL cholesterol, na iya ƙara haɗarin cututtukan zuciya, bugun jini da bugun zuciya.

Abincin da ke cikin fiber mai narkewa, irin su 'ya'yan itace da kayan marmari, na iya taimakawa ƙananan matakan ƙwayar cholesterol ta hanyar taimakawa jiki fitar da yawansa.

Persimmons 'ya'yan itace ne masu girman fiber wanda aka nuna ƙananan matakan LDL cholesterol.

Studyaya daga cikin binciken ya gano cewa manya waɗanda suka cinye sandunan kuki da ke ɗauke da sinadarin persimmon sau uku a rana na tsawon makonni 12 sun sami raguwa sosai a cikin LDL cholesterol, idan aka kwatanta da waɗanda suka ci sandunan da ba su da fibremon fibim ().

Fiber yana da mahimmanci ga motsawar hanji na yau da kullun kuma zai iya taimakawa rage matakan sukarin jini.

Abincin mai narkewa mai wadataccen fiber kamar su persimmons yana jinkirta narkewar carbohydrate da shayar sukari, wanda ke taimakawa hana zafin suga a cikin jini.

Wani binciken da aka yi a cikin mutane 117 da ke dauke da cutar sikari ya nuna cewa yawan amfani da zazzabin abinci mai narkewa ya haifar da gagarumin ci gaba a matakan sikari na jini ().

Plusari da, zaren yana taimakawa wajen ciyar da ƙwayoyin cuta “masu kyau” a cikin hanjinku, wanda zai iya yin tasiri ga tasirin narkewar abinci da lafiyar ku gabaɗaya ().

Abincin mai cike da fiber irin su persimmons na iya taimakawa rage ƙwayar cholesterol, rage matakan sukarin jini da kiyaye tsarin narkewar abinci cikin lafiya.

6. Tallafawa Lafiya mai Neman Lafiya

Persimmons suna ba da yawancin bitamin A da antioxidants waɗanda ke da mahimmanci ga lafiyar ido.

A hakikanin gaskiya, mutum yana bayar da kashi 55% na shawarar da ake sha na bitamin A.

Vitamin A yana tallafawa aiki na membranes na haɗin gwiwa da kuma jijiyoyin jiki. Bugu da ƙari, yana da mahimmanci na rhodopsin, furotin da ake buƙata don hangen nesa na al'ada ().

Persimmons kuma suna dauke da lutein da zeaxanthin, waxanda sune antioxidants na carotenoid wanda ke inganta lafiyar gani.

Wadannan abubuwa ana samunsu a manyan matakai a cikin kwayar ido, wani abu mai dauke da haske a bayan ido.

Abincin da ke cike da lutein da zeaxanthin na iya rage haɗarin wasu cututtukan ido, gami da lalacewar cuta mai alaƙa da shekaru, cutar da ke tasiri akan kwayar ido da kuma haifar da rashin gani ().

A zahiri, binciken da aka yi a cikin mutane sama da 100,000 ya gano cewa waɗanda suka cinye mafi yawan lutein da zeaxanthin suna da ƙananan kasada 40% na ɓarkewar cutar da ke da nasaba da shekaru fiye da waɗanda suka cinye mafi ƙarancin adadin ().

Persimmons suna da yawa a cikin bitamin A, lutein da zeaxanthin - duk abubuwan gina jiki waɗanda ke tallafawa lafiyar gani.

7. Dadi kuma Mai Sauki wajan cin abincin ka

Za a iya ƙara Persimmons zuwa jita-jita iri-iri don ba da ƙarin haɓakar abinci mai gina jiki.

Wadannan 'ya'yan itacen za'a iya jin dadin su sabo ne azaman abun ciye-ciye mai sauƙi ko amfani dasu cikin girke-girke masu daɗi. A zahiri, suna haɗuwa sosai da abinci mai daɗi da abinci mai daɗi.

Anan akwai wasu hanyoyi don ƙara haɓaka a cikin abincinku:

• Yanki persimmons akan salad don ƙarin dandano mai ɗanɗano.
• Yoara yogurt ɗinka na safe ko oatmeal tare da sabo ko dafa dafaɗa don fashewar zaƙi na halitta.
• Gasa persimmons a cikin tanda kuma a tsiyaya da zuma don kayan zaki mai daɗi da lafiya.
• Haɗa busasshen busasshen ɗanɗano ko sabo a cikin muffin, burodi ko kuma wainar kek.
• Haɗa tare da 'ya'yan itace da' ya'yan itacen citrus don salatin 'ya'yan itace mai ɗanɗano.
• Broil persimmon kuma kuyi aiki tare da gasa Brie don ɗanɗano mai ɗanɗano.
• Gasa persimmons tare da kaza ko nama don hadewar dandano na musamman.
• Jefa daskararren persimmons cikin girkin smoothie da kuka fi so don karin abubuwan gina jiki.
• Yanke da busassun persimmons a cikin murhu don yin fruita fruitan naturala naturalan naturalabi'a.

Zaka iya siyan busassun persimmons akan layi.

Layin .asa

Persimmons suna da dadi, 'ya'yan itatuwa masu gamsarwa cike da bitamin, ma'adanai, fiber da mahaɗan shuke-shuke masu amfani.

Abin da ya fi haka, suna iya inganta lafiyar zuciya, rage kumburi, tallafawa hangen nesan lafiya da kiyaye tsarin narkewarka cikin lafiya.

Ari da, suna da daɗi kuma suna haɗuwa da abinci mai yawa.

Tare da duk fa'idodin da persimmons zasu bayar, ƙara waɗannan 'ya'yan itace masu ɗanɗano a cikin abincinku ya zama ba-ƙwaƙwalwa.