Plantains: Gaskiyar Abinci da Amfanin Lafiya

Wadatacce

• 1. Gina jiki
• 2. Lafiya mai narkewa
• 3. Kula da nauyi
• 4. Mai yawa a cikin antioxidants
• 5. Mai kyau ne ga zuciyar ka
• 6. M (kamar dankalin turawa!)
• Inda zan same su

Bayani

Plantain su ne mafi ƙarancin zaki, tauraruwa daidai da ayaba. Ayaba mai zaki, wani lokaci ana kiranta “ayaba mai zaki” sun fi shahara a Amurka da Turai, amma gandun daji wani muhimmin abu ne mai matukar muhimmanci ga mutane a kasashe masu zafi.

Ba kamar ayaba mai zaki ba, an sha dafa ayaba koyaushe kafin a ci. A zahiri, suna da ɗanɗano ɗanye mara kyau, don haka kar a yaudare ku da fasalin kamarsu na ayaba.

Dankakken ayaba suna da kamanceceniya sosai da dankalin turawa, masu hikima da kalori, amma suna dauke da karin wasu bitamin da ma'adanai. Sun kasance tushen tushen fiber, bitamin A, C, da B-6, da ma'adanai magnesium da potassium.

Wannan ɓoyayyen kayan abinci na asali yana ba da garambawul ga kayan abincin gida. Karanta don koyon dalilin.

1. Gina jiki

'Ya'yan itacen sunadarai sunadarai ne na hadadden carbohydrates, bitamin, da kuma ma'adanai, kuma ana iya narkewa cikin sauƙi. A matsayin abinci na yau da kullun, ayaba sun kasance babban kudin miliyoyin mutane na ƙarni da yawa.

Anan ga ainihin kofi guda na giyar da aka dafa da adon rawaya (gram 139), a cewar Ma'aikatar Aikin Gona ta Amurka (USDA). Gina jiki zai bambanta akan salon girki.

Plantain shine asalin tushen furotin da mai, saboda haka suna wakiltar wani sashi ne na lafiyayyen abinci mai daidaituwa - kwatankwacin hatsi da yawa a Amurka.

2. Lafiya mai narkewa

Fiber yana da mahimmanci saboda yana inganta ciwan ciki. Fiber yana tausasa kujerar ka kuma yana kara girma da nauyi.

Oolananan kujeru sun fi sauƙin wucewa saboda haka hana maƙarƙashiya.

Cin abinci mai-fiber na iya rage haɗarin cutar basir da ƙananan aljihu a cikin babban hanjinku wanda aka sani da cuta mai rarrabewa. Fiber shima yana kara cikuwa, yana jinkirta narkewa, kuma yana iya taimakawa sarrafa cholesterol.

3. Kula da nauyi

Carbohydrates ba lallai bane mummunan abu don kulawa da nauyi kamar yawancin mutane sunyi imani. Fiber da sitaci da aka samo a cikin plantain wasu ƙwayoyi ne masu sarƙaƙiya.

Fiber da hadadden carbs ba sa sarrafawa kuma a hankali suke narkar da su fiye da sauƙin da ake samu a cikin abinci mai sarrafawa. Suna kiyaye muku cikakkun bayanai da gamsuwa na tsawon lokaci bayan cin abinci, wanda na iya nufin rage ƙoshin abinci a cikin abinci mara kyau.

4. Mai yawa a cikin antioxidants

Plantain yana dauke da adadi mai yawa na adadin bitamin C a cikin kofi daya. Wannan bitamin yana aiki azaman antioxidant wanda zai iya taimakawa haɓaka tsarin garkuwar ku.

A matsayin antioxidant, yana iya kare jikinka daga lahani na kyauta wanda ke da alaƙa da tsufa, cututtukan zuciya, har ma da wasu nau'ikan cutar kansa.

Karatuttukan sun gano wata dangantaka mara kyau tsakanin cin bitamin C da huhu, nono, hanji, ciki, esophagus, da sauran nau'ikan cutar kansa.

Haka kuma mutanen da ke da cutar kansa suna da ƙananan ƙwayoyin plasma na jini na bitamin C.

5. Mai kyau ne ga zuciyar ka

Yawan sinadarin potassium da ake samu a cikin plantain yana da mahimmanci don kiyaye kwayar halitta da ruwan jiki wanda ke kula da bugun zuciyar ka da hawan jini.

Fiber a cikin plantain shima yana taimakawa rage cholesterol ɗinka, wanda hakan yana sanya zuciyarka tayi aiki da kyau.

6. M (kamar dankalin turawa!)

Kuna iya cin karo da soyayyen furen da aka jiƙa a cikin man shafawa a matsayin abincin kwano a cikin gidan abinci, wataƙila ma a sa shi da kirim mai tsami. Yayin da suke dandano mai matukar ban mamaki, soyayyen plantain ba daidai bane mai kyau idan an soya shi a cikin mai mara lafiya.

Zai fi kyau a yi tunanin plantain a matsayin kayan lambu mai ɗaci ko kuma maye gurbin dankali. Yanayinsu da ɗanɗanon ɗanɗano yana haskakawa yayin da aka gasa ko aka soya shi.

Zaku iya shigar da ayaba a matsayin wani ɓangare na nama- ko mara daɗin cin ganyayyaki (kamar wannan!) Ko ku dafa su tare da kifi.

Plantain babban zaɓi ne don girke-girke marasa amfani ko girke-girke mai ɗanɗano, kamar paleo pancakes. Idan kana jin kara sha'awarka, gwada cikakkun plantain arepas ko boronía (mashed plantain and eggplant).

Inda zan same su

'Ya'yan itace suna girma a cikin ƙasashe masu zafi a duniya daga Tsakiya da Kudancin Amurka har zuwa yankin Caribbean, Afirka, da Kudu maso gabashin Asiya. A matsayin amfanin gona na zamani, ana samun 'ya'yan itacen plantain duk shekara.

Ana ɗaukar su a matsayin abinci mai mahimmanci a yankuna da yawa, yana ba da mahimmin tushen adadin kuzari ga mutane a cikin yankuna masu zafi.

Abin farin ciki, ana iya samun ayaba cikin sauƙi a cikin manyan kantunan da shagunan kayan abinci. Kodayake akwai yiwuwar sarkar kayan masarufin ku na dauke da plantain, idan kuna fuskantar matsalar nemo su, gwada kantin sayar da kayan abinci na Latin ko Asiya.

Wani ƙari: Plantain are cheap! Kamar ayaba, yawanci zaka samu 'ya'yan kunun ayaba na ƙasa da dala guda.

Jacquelyn Cafasso ta kasance a cikin marubuciya kuma mai sharhi a fannin lafiya da sararin samaniya tun lokacin da ta kammala karatun digiri a ilmin halitta daga Jami'ar Cornell. 'Yar asalin Long Island, NY, ta koma San Francisco bayan kammala kwaleji sannan kuma ta ɗan yi ɗan hutu don zuwa duniya. A shekarar 2015, Jacquelyn ta sake yin kaura daga California zuwa rana mai zuwa Gainesville, Florida, inda ta mallaki kadada 7 da bishiyoyi 58 na 'ya'yan itace. Tana son cakulan, pizza, yawon shakatawa, yoga, ƙwallon ƙafa, da capoeira ta Brazil. Haɗa tare da ita akan LinkedIn.