Suman: Gina Jiki, Fa'ida da Yadda Ake Cin

Wadatacce

• Menene Kabewa?
• Bambanci iri-iri
• Gaskiyar Abinci
• Manyan Fa'idodi ga Lafiya
• Rigakafi
• Lafiyar Ido
• Fata mai lafiya
• Lafiyar Zuciya
• Ciwon ƙwayar cuta na rayuwa
• Hanyoyin cin Kabewa
• Abin da ya kamata Kiyaye Don
• Magungunan Magunguna
• Abincin Shararren Pan Kabewa
• Dauki Sakon Gida

Suman shine kayan kaka wanda akafi so. Amma yana da lafiya?

Kamar yadda ya fito, kabewa na da matukar amfani da ƙarancin adadin kuzari. Bugu da ƙari, ya fi dacewa fiye da yadda kuka sani. Ana iya dafa shi a cikin abinci mai daɗi, da kuma masu daɗi.

Wannan labarin yayi nazarin abubuwan da ke gina jiki na kabewa da fa'idodi da fa'idodi iri-iri.

Menene Kabewa?

Kabewa ita ce irin kabewar hunturu da ke cikin dangin tsiro iri ɗaya kamar cucumber da kankana.

Ta hanyar fasaha ‘ya’yan itace ne tunda yana dauke da‘ ya’ya. Amma dangane da abinci mai gina jiki, ya fi kamar kayan lambu.

Pumpkins yawanci zagaye ne da lemu, kodayake girman, sifa da launi na iya bambanta dangane da nau'ikan.Suna da fata mai kauri wacce take da santsi da kuma haƙarke, da kuma kara wacce ke haɗa kabewa zuwa tsironta na ganye.

A ciki suna da rami, sai dai 'ya'yan launuka na hauren giwa mai rufi da nama mara ƙarfi.

Wadannan squash sun kasance yan asalin Arewacin Amurka kuma suna taka rawa a cikin hutu biyu. An sassaka su a cikin fitilun jack-o'-lantern na Halloween kuma ana dafa su a cikin pies don kayan zaki na godiya a Amurka da Kanada.

Koyaya, suma suna girma a duniya a kowace nahiya banda Antarctica.

'Ya'yansu, ganyensu da namansu duka abin ci ne, kuma suna cikin girke-girke daga abincin duniya.

Kabewa wani nau'ine ne na noman hunturu wanda yake da 'ya'yan itace a fasaha, amma yana da kayan abinci na kayan lambu na kayan lambu.

Bambanci iri-iri

Akwai nau'ikan kabewa daban-daban, gami da:

• Jack-o'-lantern: Yawancin lokaci babban iri-iri wanda ake amfani dashi don sassaka.
• Kabewa Mafi karami, mai dadi iri-iri.
• Dada: Waɗannan duka ado ne da abin ci.
• Fari: Wasu za a iya dafa shi da su, yayin da wasu suka fi kyau don ado ko sassaka.
• Giant: Yawanci ana girma don gasa. A fasaha cin, amma kasa dandano fiye da karami iri.

Yawancin kabewa da ake sayarwa a Amurka gwangwani ne.

Abin sha'awa, ire-iren kabewa da akasari ke gwangwani sun yi kama da squashutterut fiye da jack-o'-lantern.

Bambanci tsakanin kabewa da sauran nau'ikan squash na iya zama ɗan damuwa, tunda akwai nau'ikan daban-daban amma masu alaƙa da juna.

Kabewa tana da nau'ikan iri iri, duk da cewa nau'ikan da aka fi sani sune manya waɗanda ake amfani da su wajen sassaka fitilun jack-o'-lantern da ƙananan, kabewa mai daɗi.

Gaskiyar Abinci

Kabewa abinci ne mai cike da gina jiki.

Yana da wadataccen abinci mai gina jiki, ma'ana yana da yawancin bitamin da ma'adinai da ƙarancin adadin kuzari.

Kofi ɗaya na dafaɗan kabewa yana bayarwa (1):

• Calories: 49
• Carbs: 12 gram
• Fiber: 3 gram
• Furotin: 2 gram
• Vitamin K: 49% na RDI
• Vitamin C: 19% na RDI
• Potassium: 16% na RDI
• Copper, manganese da riboflavin: 11% na RDI
• Vitamin E: 10% na RDI
• Ironarfe: 8% na RDI
• Folate: 6% na RDI
• Niacin, pantothenic acid, bitamin B6 da thiamin: 5% na RDI

Har ila yau, yana da ƙima a cikin beta-carotene, mai tasirin antioxidant.

Beta-carotene wani nau'in karotenoid ne wanda ke juyawa zuwa bitamin A a jiki.

Ana ɗaukar kabewa da nau'ikan abubuwan gina jiki, ciki har da zare, bitamin, ma'adanai da antioxidants.

Manyan Fa'idodi ga Lafiya

Yawancin amfanin lafiyar kabewa sun fito ne daga ƙananan ƙwayoyinta kuma gaskiyar cewa yana cike da zare, ƙananan 'ya'yan itace.

Duk da yake babu karatu da yawa kan kabewa musamman, yana da yawa a cikin abubuwan gina jiki da yawa waɗanda suka kafa fa'idodin kiwon lafiya.

Rigakafi

Kabewa tana baka babban magani na beta-carotene, wanda aka canza shi zuwa wani sashi zuwa bitamin A. Vitamin A na iya taimakawa jikinka yakar cutuka (,,).

Binciken da aka yi kwanan nan ya nuna cewa bitamin A yana da mahimmanci musamman don ƙarfafa rufin hanji, yana mai da shi ya zama mai saurin kamuwa da cututtuka ().

Sauran ƙananan ƙwayoyin cuta a cikin kabewa suma suna taimakawa haɓaka rigakafi, gami da bitamin C da E, baƙin ƙarfe da fure ().

Lafiyar Ido

Akwai hanyoyi guda biyu wanda kabewa ke da kyau ga idanunku.

Na farko, yana da wadatar beta-carotene, wanda ke taimakawa hangen nesan ka ya kasance mai kaifi ta hanyar taimakawa kwayar ido ta karbi haske.

Abu na biyu, haduwar wasu bitamin da ma'adinai a cikin kabewa na iya kariya daga lalacewar macular da ke da shekaru.

Wani bincike ya gano cewa mutanen da ke fama da larurar cutar sankarau na iya jinkirta ci gabanta ta hanyar shan kari mai dauke da sinadarin zinc, bitamin C, bitamin E, beta-carotene da jan karfe ().

Yayinda wannan binciken yayi amfani da kari, zaku iya samun duk waɗannan abubuwan gina jiki a cikin kabewa, kodayake a cikin ƙarami kaɗan.

Fata mai lafiya

Antioxidants din da ake samu a kabewa suna da mahimmanci ga lafiyar fata. Wadannan sun hada da beta-carotene da bitamin C da E.

Beta-carotene, musamman, na iya kare fata daga hasken rana mai lalata UV rays (,).

Haka nan cin abinci tare da beta-carotene na iya taimakawa inganta bayyanar da yanayin fata.

Lafiyar Zuciya

Cin 'ya'yan itace da kayan marmari gabaɗaya lafiyayye ne. Menene ƙari, kabewa tana da takamaiman abubuwan gina jiki waɗanda ke da kyau ga lafiyar zuciya.

Fiber, bitamin C da potassium da ke ciki na iya taimakawa wajen inganta hawan jini da matakan cholesterol.

Ciwon ƙwayar cuta na rayuwa

Cin abinci mai wadataccen beta-carotene, kamar kabewa, na iya taimaka rage haɗarin kamuwa da cututtukan rayuwa ().

Ciwon ƙwayar cuta shine ƙwayar alamun bayyanar cututtukan da ke haɗuwa da kiba na ciki. Waɗannan sun haɗa da cutar hawan jini, da rashin kula da sikarin jini da matakan triglyceride da suka haɓaka - abubuwan da ke ɗaga haɗarin kamuwa da cututtukan zuciya da ciwon sukari.

Yawancin fa'idar lafiyar kabewa suna da alaƙa da ƙananan ƙwayoyinta, gami da beta-carotene da bitamin A.

Hanyoyin cin Kabewa

Kabewa sananne ne a cikin wainar pancakes, kosai ko kuma muffins, amma kuma tana aiki sosai a cikin abinci mai daɗi.

Kuna iya dafa shi a cikin miya ko gasa shi da wasu kayan lambu. Ana iya hada kabewa na gwangwani da madarar kwakwa da kayan kamshi don yin gishirin garin curry.

Hakanan zaka iya cin sauran sassan tsiren kabewa. Ana gasa seedsa Itsan ta don abun ciye-ciye, yayin da furannin ta galibi ake bugawa da soyayyen.

Amma kada ku wahalar da dafa wannan jack-o'-lantern. Manyan kabewa da aka yi amfani da su don sassaka suna da laushi mai kauri da ƙarancin dandano kamar na kabewa. Ari da haka, saboda dalilai na amincin abinci, ba kwa son cin wani abu da aka sare a zaune yake.

Akwai hanyoyi da yawa don jin daɗin kabewa. Don sifofin mafi koshin lafiya, gwada amfani da shi a cikin abinci mai ɗanɗano kamar miya ko azaman gasashen kayan lambu.

Abin da ya kamata Kiyaye Don

Kabewa ba ta da aminci ga yawancin mutane su ci amma zai iya haifar da matsala ga waɗanda ke shan wasu magunguna. Bugu da ƙari, ku guji cin abinci mai ɗanɗano da kabewa.

Magungunan Magunguna

Kabewa na yin laushi sosai kuma yana iya zama matsala ga mutanen da ke shan wasu magunguna, musamman lithium.

Idan za ku ci kabewa da yawa, zai iya zama da wuya ga jikinku ya share lithium, wanda zai iya haifar da illolin da ke tattare da magani.

Abincin Shararren Pan Kabewa

Kawai saboda wani abu yana da kabewa a cikin sunansa, wannan ba yana nufin yana da lafiya ba.

Shan lattes yaji lattes, alal misali, bashi da fa'idodin lafiyar cin ainihin kabewa.

Kuma yayin da ake yin kuli-kuli da kuli-kuli irin su kek da burodi mai sauri suna iya ba da wasu karin bitamin, ma'adanai da zare, su ma suna ba ku sukari da yawa da ingantaccen carbi.

Kabewa gabaɗaya abinci ne mai ƙoshin lafiya ba tare da wani mummunan sakamako ba idan aka ci shi cikin matsakaici. Amma ku guje wa abinci mai ƙanshi na kabewa.

Dauki Sakon Gida

Kabewa lafiyayyiyar kayan lambu ce mai cike da fiber, bitamin da kuma ma'adanai.

Koyaya, don samun fa'idodi mafi yawa daga kabewa, ya kamata ku ci shi azaman kayan lambu - ba kayan zaki ba.