Arfin Tsubba: Fa'idodi 7 na Dankalin Turawa

Wadatacce

• 1. Mai gina jiki sosai
• 2. Mafi kyau ga sukarin jini
• 3. Cushe da antioxidants
• 4. Mayu inganta hawan jini
• 5. MAy rage haɗarin cutar kansa
• 6. Iya taimaka wajen cike gibin ku
• 7. Haskaka farantinki
• Layin kasa

Dankalin turawa masu daraja sune duwatsu masu ɗauke da ido na hanyar dankalin turawa.

Kamar sauran membobin dangin dankalin (Solanum tuberosum), sun fito ne daga tsire-tsire masu tsire-tsire na asali zuwa yankin tsaunin Andes a Kudancin Amurka.

Suna da launin shuɗi-shunayya zuwa kusan baƙar fata ta waje da nama na ciki mai ƙyalli mai laushi, koda bayan dafa abinci.

Wasu nau'ikan iri-iri sun haɗa da Purple Peruvian, Purple Majesty, All Blue, Congo, Adirondack Blue, Purple Fiesta, da Vitelotte.

Suna da rubutu mai ɗimbin yawa da ɗanɗano mai ɗanɗano, ɗanɗano na ƙasa fiye da farin dankali.

Dankalin turawa masu kyau hanya ce mai daɗi don ƙara pop launi a cikin farantin ku yayin jin daɗin amfanin fa'idodin kiwon lafiya.

Anan ga fa'idodi 7 masu ban mamaki na dankali mai shunayya.

1. Mai gina jiki sosai

Dankali sau da yawa yakan sami mummunan rap saboda yawan abubuwan sitaci, amma suna ƙunshe da wasu muhimman abubuwan gina jiki kuma zasu iya zama lafiyayyiyar ƙari ga abincinku ().

Dankali mai yalwa yana da kayan abinci irin na sauran dankalin turawa a cikin Solanum tuberosum iyali, kodayake abubuwan da suke cikin ma'adinai na iya bambanta dangane da ƙasar da suka girma (, 2, 3).

Akwai kuskuren fahimta cewa ana samun dukkan abubuwan gina jiki a dankalin a fatarsu. A zahiri, sama da rabin abubuwan gina jiki suna cikin jikinsu (3).

Aikin oce 3.5 (gram 100) na dafa dankalin turawa tare da fata yana bayarwa ():

• Calories: 87
• Furotin: 2 gram
• Carbs: 20 gram
• Fiber: 3.3 gram
• Kitse: ƙasa da gram 1
• Harshen Manganese: 6% na Dailyimar Yau (DV)
• Copper: 21% na DV
• Ironarfe: 2% na DV
• Potassium: 8% na DV
• Vitamin B6: 18% na DV
• Vitamin C:14% na DV

Abin sha’awa, dankali ya fi potassium fiye da ayaba. Bugu da kari, dankalin turawa yana samar da fiber na gram 3, daga jiki da fata, kuma suna da karancin sinadarin sodium (3,).

Duk dankali, gami da dankali mai shunayya, suna da gina jiki kuma suna ba da abinci mai yawa a jikin fata da nama. Suna da wadataccen arziki a cikin ma'adanai kuma suna alfahari fiye da potassium fiye da ayaba.

2. Mafi kyau ga sukarin jini

Alamar glycemic index (GI) mizani ne gwargwadon yadda abinci yake ɗaga jinin ku. Ya kasance daga 0 zuwa 100, kuma GI mafi girma sama da 70 ana ɗaukar shi mai girma.

Nazarin kwatancen a cikin mutane ya gano cewa dankalin turawa yana da GI na 77, dankali mai launin rawaya yana da GI na 81, kuma farin dankali yana da GI na 93 ().

Duk da yake dukkan nau'ikan dankalin turawa yana tasiri akan matakin sikarin jini saboda abubuwan da ke dauke da sinadarin carbohydrate, dankali mai dantse na iya yin kasa da sakamako fiye da sauran nau'ikan saboda yawan kwayar halittar polyphenol.

Wadannan mahadi na iya rage yawan shan sitiyari a cikin hanji, saboda haka rage tasirin dankalin turawa mai zaki kan matakan suga na jini ().

Nazarin dabba ya lura da irin wannan sakamakon, gano cewa ciyar da dankalin turawa mai dankali ga beraye ya haifar da kyakyawar haƙuri da inganta ingantaccen sikarin jini na gajere da kuma dogon lokaci ().

Cin dankali mai dantse maimakon farin dankali wani abu ne mai kyau yayin kallon sukarin jininka. Yayinda sitaci a cikin dankali mai dantse ke kara sukarin jini, yana yin hakan kasa da yadda sitaci yake da launin rawaya ko fari.

3. Cushe da antioxidants

Kamar sauran fruitsa fruitsan itace da kayan marmari masu launuka iri iri, purple dankali purplean launi mai haske alama ce mai nuna cewa suna cikin antioxidants. A zahiri, suna da aikin antioxidant sau biyu zuwa uku fiye da fari ko ɗankwalin rawaya (7).

Antioxidants sune mahaɗan tsire-tsire waɗanda zasu iya kare ƙwayoyin ku daga mummunar tasirin tasirin gajiya.

Dankali mai yalwa yana da wadata a cikin polyphenol antioxidants da ake kira anthocyanins. Suna da nau'in antioxidant iri daya da ake samu a blueberries da blackberries (3, 7,).

Abincin anthocyanin mafi girma yana da nasaba da fa'idodi da yawa, gami da ƙoshin lafiya na matakan cholesterol, inganta hangen nesa da lafiyar ido, da rage haɗarin cututtukan zuciya, wasu cututtukan kansa, da ciwon sukari (7,).

Baya ga babban abun su na anthocyanin, dankalin turawa mai dan kauri ya hada sauran antioxidants na kowa da iri iri, gami da ():

• bitamin C
• mahaɗan carotenoid
• selenium
• tyrosine
• polyphenolic mahadi kamar caffeic acid, scopolin, chlorogenic acid, da ferulic acid

Wani karamin binciken da aka yi a cikin mutane takwas ya gano cewa ɗorawa kan abinci guda ɗaya na ɗaukacin ɗanɗano dankali ya ƙara jini da fitsarinsu matakan antioxidant. Sabanin haka, cin irin wannan adadin tataccen dankalin Turawa a cikin biskit ya haifar da raguwa ().

Wani binciken a cikin maza da suka ci ora 5.3 (gram 150) na dankali daban-daban a kowace rana tsawon makonni 6 ya lura cewa rukunin dankalin turawa mai launin shuɗi yana da ƙananan matakan alamomin kumburi da alamun lalata DNA, idan aka kwatanta da ƙungiyar farin dankalin turawa ().

Cin dankali mai ɗanɗano na iya haɓaka haɓakar antioxidant ɗin ku kuma rage kumburi. Suna da wadataccen arziki a cikin anthocyanins, waɗanda sune mahaɗan antioxidant waɗanda ke da alaƙa da inganta lafiyar ido da zuciya, da kuma ƙananan haɗarin cutar rashin ƙarfi.

4. Mayu inganta hawan jini

Cin dankalin turawa mai kauri na iya inganta jijiyoyin jini da lafiyar jini. Wannan na iya zama wani ɓangare saboda haɓakar potassium mafi girma, saboda wannan sinadarin na taimakawa rage hawan jini, amma abun da ke kunshe da sinadarin antioxidant na iya taka rawa, shima.

Karamin bincike na tsawon sati 4 a cikin mutane masu hawan jini ya gano cewa cin dankali shida zuwa takwas na dankali sau biyu a kowace rana yana rage karfin jini da na diastolic (lambobin farko da na kasa na karatu) da kashi 3.5% da 4.3%, bi da bi ().

Bugu da kari, wasu binciken sun ba da shawarar cewa idan aka kwatanta da cin farin dankali, cin dankalin turawa na iya rage karfin jijiyoyin jiki. Samun jijiyoyi masu ƙarfi suna ƙara haɗarin kamuwa da zuciya ko bugun jini, kamar yadda tasoshinku ba sa iya faɗaɗawa cikin sauƙi dangane da sauyin yanayin jini ().

Gabaɗaya, cin ƙarin abinci mai wadataccen polyphenol, gami da waɗanda suka ƙunshi anthocyanins kamar ɗanɗano mai ɗanɗano, na iya taimakawa shakatawa da ƙarfafa jijiyoyin jini.

A hakikanin gaskiya, sinadaran polyphenol da ke cikin dankali mai shunayya da sauran abinci suna aiki ne don rage hawan jini ta hanyar kamanceceniya da wasu nau'ikan magungunan rage hawan jini da aka sani da masu hanawa na angiotensin-converting-enzyme (ACE).

An sami dankali mai yalwata don inganta hawan jini. Wannan tasirin yana iya kasancewa da alaƙa da mahaɗin antioxidant na polyphenolic ɗin su, wanda ke aiki ta hanyar kamanceceniya da wasu magunguna masu rage jini.

5. MAy rage haɗarin cutar kansa

Bayan 'yan binciken da aka yi a dakin gwaje-gwaje sun nuna cewa wasu daga cikin mahadi a dankalin Turawa, gami da antioxidant dinsu, na iya taimakawa wajen hana ko yaki da cutar kansa, gami da kansar mama da na nono (,).

A cikin wani binciken, kwayoyin cutar kansa da aka kula da su tare da ɗanɗano mai ɗanɗano mai ɗaci sun yi girma a hankali. A wasu lokuta, cirewar har ma ya haifar da mutuwar kwayar cutar kansa (,).

Yana da mahimmanci a lura cewa binciken ya zuwa yanzu an iyakance shi ne ga ƙwayoyin kansar da aka kula da su a cikin lab da kuma cutar kansa a cikin berayen. Saboda haka, ba a sani ba ko cin ɗankali mai ɗanɗano zai sami irin wannan tasirin a cikin mutane.

Wasu daga cikin mahaɗan cikin ɗanɗano mai ɗanɗano na iya rage haɓakar - ko ma kashe - wasu kwayoyin cutar kansa. Binciken na yanzu yana iyakance ne ga karatun dakunan gwaje-gwaje, don haka ba a san ko ƙara ɗanɗano dankali a abincinku yana shafar cutar kansa.

6. Iya taimaka wajen cike gibin ku

Yawancin mutane ba su haɗu da Ka'idodin Abinci don shawarar Ba'amurke don cinye gram 14 na zare a cikin adadin kuzari 1,000, amma ƙara servan abinci na ɗanɗano mai ɗanɗano a cikin abincinku kowane mako na iya taimakawa cike gibin ().

Fiber mai cin abinci yana taimaka muku samun cikakken nishadi, yana hana maƙarƙashiya, yana daidaita sukarin jini, kuma yana taimakawa kula da ƙoshin lafiya na matakan cholesterol.

Fiber ɗin abun ciki na dankali ya ɗan bambanta dangane da hanyar dafa abinci, amma yawanci ya danganta ne ko cin fatar.

Misali, dankali mai nauyin gram 100 (gram 100) tare da fatar da aka dafa a cikin microwave yana dauke da fiber na gram 3.3, yayin da dankalin da yake daidai girmansa ya dahu ba tare da fatar ba yana da gram 1.8 ().

Wani sashi na sitaci a cikin shunayya (da duka) dankali wani nau'ine ne na zare da ake kira sitaci mai tsayayya. Tashin sitaci yana jure narkewa a cikin hanjin ka, amma kwayoyin da ke cikin hanjin ka babba ne (3).

A yayin wannan aikin ferment din, ana samar da mahadi da aka sani da sanadin gajerun sarkar mai. Wadannan mahadi suna taimakawa wajen inganta lafiyar hanji.

Abincin sitaci mai jurewa na dankali shima ya bambanta dangane da hanyar girki, kodayake da alama bashi da bambanci sosai tsakanin launin dankali. Tsayayyen sitaci ya fi girma idan an dafa dankali sannan a sanyaya shi, amma ba a sake yin zafi ba (3).

Potatoesara dankali mai ɗanɗano a cikin abincinku na iya taimaka ƙara haɓakar fiber ɗinka da ƙara ɗan sitaci mai ƙarfi mai narkewa zuwa abincinku. Don cin gajiyar fa'idodin mafi girma, ku ci su tare da fatar ku kuma dafa su kafin lokacin, ku ci su a sanyaye, kamar a cikin salatin.

7. Haskaka farantinki

Zaku iya amfani da dankali mai ruwan dumi kwatankwacin yadda zaku yi amfani da farin, rawaya, ko ja iri.

Sauya su don ɗanɗanon dankalin turawa babbar hanya ce don ƙara ƙarin launi da sha'awa ga abincinku - bayan haka, da gaske kuna cin abinci da idanunku.

Yi amfani da su don yin mashed ko dankalin turawa kuma ƙara kayan da kuka fi so don cin abincin gefe wanda kowa zai so gwadawa.

Idan kuna son su da ɗanɗano kamar soyayyen, sai ku yanyanka su a ciki, ku jefa su da man zaitun, nikakken tafarnuwa, da rosemary, kuma ku gasa su a 400 ° F (204 ° C) na kusan minti 20 ko kuma har sai sun yi laushi.

Don samun fa'idar sitaci mai jurewa, yi amfani da dankali dankali dan yin salad din dankalin turawa.

Ki bar fatun, a yanka su a ciki, a tafasa su har sai sun yi laushi. Bayan haka sai a sauke a jefa su da albasarta da aka yanka, da danƙo daga sabbin ganyayyun nikakken, da kuma wasu kayan ado na Dijon-vinaigrette. Sanya su a cikin firiji kuma a yi musu sanyi.

Tafasa, hadawa, ko soyayyen dankalin turawa kamar yadda za a yi da duk wani nau'I mai haske. Ba sa ɗaukar wani ƙarin lokaci don dafawa da ƙara sha'awa da kuma launi mai haske a cikin abincinku.

Layin kasa

Dankalin turawa masu kirki ne kuma lafiyayyun membobi na dangin dankalin turawa wanda ya cancanci a san su.

Kuna iya shirya su kwatankwacin yadda zaku shirya fari ko rawaya dankalin turawa, amma idan kuka musanya su a ciki, zaku more fa'idodin kiwon lafiya.

Idan aka kwatanta da dankali na yau da kullun, suna da ƙananan glycemic index kuma zai iya zama mafi kyau ga jinin ku.

Yawancin fa'idodin lafiyarsu, gami da waɗanda suka danganci hawan jini da kariyar kansa, sun samo asali ne daga abubuwan da suke ciki na anthocyanins - muhimman antioxidants waɗanda suke da yawa a cikin waɗannan dankali mai launi.

Lokaci na gaba da za ku je babban kanti, ku duba idan za ku iya samun wannan nau'in dankalin turawa mai ban mamaki kuma ku ba shi tafiya.