Cin Danyen Dankali: Lafiya ko cutarwa?

Wadatacce

• Dankalin Turawa da Dankalin Dafa
• Tsarin Starch mai tsayayya
• Mafi girma a cikin Vitamin C
• Magabatan farko na Iya hana oraukar Abincin
• Ila Na Iya Comauke da Toungiyoyin Masu Guba
• Zai Iya haifar da Batutuwa masu narkewa
• Layin .asa
• Yadda Ake Bare Dankali

Dankalin dafaffen abinci sanannen sinadari ne a cikin jita-jita na gefe, salati da manyan kwasa-kwasan.

Koyaya, cin ɗanyen dankali ba kusan abu ne na yau da kullun ba, saboda galibi ana ɗaukarsu marasa ɗanɗano da wahalar narkewa.

Duk da yake cin ɗanyen dankali na iya alaƙa da fa'idodin kiwon lafiya da yawa, akwai kuma wasu damuwa dangane da amincinsu da ƙimar abincinsu.

Wannan labarin yana nazarin fa'idodi da haɗarin da ke tattare da ɗanyen dankali, yana tantance ko suna da lafiya ko masu cutarwa.

Dankalin Turawa da Dankalin Dafa

Dankalin dankali galibi yana da ɗanɗano mai ɗaci da kuma sarƙar sitaci wanda ba ya so mutane da yawa.

A dalilin wannan, yawancin mutane sun fi son yin biredi, soya, gasa ko gasa dankalin su kafin su ci.

Wannan yana haifar da shahararrun bambance-bambance da yawa a dandano, rubutu da launi.

Idan aka dafa dankalin turawa, sai su shiga wani tsari wanda ake kira da '' Maillard reaction '' - wani sinadari da yake faruwa tsakanin amino acid da kuma rage sukari a gaban zafin rana ().

Wannan tasirin ruwan kasa yana da alhakin rarrabaccen dandano da launi na halayyar da ɗanyen ɗankwalin dankalin turawa.

Bayan haka, bincike ya nuna cewa dafa dankalin yana samar da wasu mahadi da ke da alhakin dandano na musamman wanda ke sa dafafaffiyar dankalin ya fi dandano dadi ().

Danyen dankali yana da dandano mai daci da kuma yanayin zane. Lokacin da aka dafa dankalin turawa, suna shan aikin Maillard kuma suna samar da mahadi wanda zai kara musu kuzari.

Tsarin Starch mai tsayayya

Ana ɗora ɗanyen dankali da sitaci mai tsayayya, nau'in sitaci wanda jikinka ba ya narkewa ko sha. Madadin haka, ana amfani da shi don samar da makamashi don ƙwayoyin cuta masu amfani ().

Ara sitaci mai tsayayya ga abincinku yana da alaƙa da tsararrun fa'idodi ga lafiyar ku.

A zahiri, karatuttukan na nuna cewa zai iya rage matakan sukarin jini, inganta ƙwarewar insulin da kuma ci gaba da jin cikewar don taimakawa haɓaka ƙimar nauyi (,,).

Hakanan an canza sitaci mai tsayayya zuwa butyrate, muhimmin abu mai gajeren sarkar mai wanda zai iya inganta lafiyar narkewar abinci.

Nazarin gwajin-tube ya gano cewa butyrate na iya danne kumburi a cikin hanji da toshe ci gaban ƙwayoyin kansar hanji (,).

Ari, bisa ga wani bita, magani tare da butyrate na iya taimakawa rage ƙarancin alamun cututtukan cututtukan hanji (IBS), gami da kumburi da ciwon ciki ().

Potatoesanyen dankali yana cikin sitaci mai juriya, wanda aka alakanta shi da mafi ingancin sukarin jini, ƙwarewar insulin, ƙarar jin cikakken jiki da inganta lafiyar narkewar abinci.

Mafi girma a cikin Vitamin C

Dafa dankalin turawa na iya sanya shi dandano, amma zai iya haifar da asarar wasu abubuwan gina jiki shima.

Gram na gram, dankalin dankali ya ƙunshi ƙananan adadin kuzari da carbi amma kuma ya rage furotin fiye da dankalin da aka toya. Bugu da ƙari, suna ba da ɗan ƙaramin potassium da bitamin B6 (10, 11).

Koyaya, suna da mahimmanci sosai a cikin wasu ƙananan ƙwayoyin cuta - ɗaukar bitamin C sau biyu na gram kamar dankalin turawa (10, 11).

Vitamin C muhimmin bitamin ne mai narkewa cikin ruwa wanda yake aiki azaman antioxidant kuma yana taka rawa a komai daga samar da collagen zuwa aikin rigakafi ().

Saboda yanayin zafi mai yawa yana lalata bitamin C, ɗora dankalin ku danye maimakon dafa shi hanya ce mai sauƙi don haɓaka yawan wannan bitamin mai mahimmanci.

Raw dankali ya kasance ƙasa da kalori, furotin, carbi da ƙananan ƙwayoyin cuta. Har yanzu, suna dauke da bitamin C ninki biyu kamar dankalin turawa, gram na gram.

Magabatan farko na Iya hana oraukar Abincin

Dankali yana dauke da sinadarai masu narkewa kamar furotin trypsin inhibitor da lectins, wanda zai iya tsoma baki tare da narkewar jikinka da shan kayan abinci masu gina jiki (,).

An nuna dankalin dafa abinci don rage abun ciki mai gina jiki don taimakawa inganta haɓakar mai gina jiki da hana ƙaranci.

Misali, wani gwajin-bututu na gwaji ya lura cewa dankalin dafa abinci ya sami damar kashe wani nau'in mai hana yaduwar trypsin kwata-kwata kuma wani bangare ya kashe wani (15).

A halin yanzu, wani binciken-bututun gwajin ya ba da rahoton cewa dafa dankali ya kawar da kashi 50-60% na abin da ke cikin lactin ().

Ga mutanen da ke cin ingantaccen abinci iri daban-daban, da alama rashin cin abinci mai gina jiki ba zai zama matsala ba.

Koyaya, idan kuna da abinci mai ƙayyadewa kuma kuyi girke girke akan hatsi, hatsi ko tubers, dafa dankalinku na iya zama zaɓi mai kyau don taimakawa haɓaka haɓakar gina jiki.

Dankali yana dauke da sinadarai masu narkewa wanda zai iya lalata narkewar abinci da sha. Dafa dankalinka dabara ce mai inganci don rage abubuwan wadatar abubuwa.

Ila Na Iya Comauke da Toungiyoyin Masu Guba

Dankali na dauke da sinadarin glycoalkaloids, wani nau'in sinadarai da ake samu a cikin dangin dare mai narkewa wanda zai iya zama mai guba idan aka sha shi da yawa.

Dankali, musamman kore dankali, ya ƙunshi nau'ikan glycoalkaloids biyu: solanine da chaconine.

Lokacin da dankalin ke fuskantar hasken rana, yakan samar da sinadarin chlorophyll, wani nau'in launin shuke shuke wanda ke sanya dankalin ya zama kore.

Ba tare da ambaton ba, haskaka hasken rana na iya ƙara samar da glycoalkaloids, wanda shine dalilin da ya sa aka ba da shawarar ƙayyade amfani da ɗankalin turawa don taimakawa rage girman shan waɗannan ƙwayoyin cuta masu haɗari ().

Idan aka sha a cikin allurai masu yawa, alamun cututtukan glycoalkaloid masu guba na iya haɗawa da bacci, ƙaiƙayi, haɓaka ƙwarewa da al'amuran narkewa ().

Dangane da binciken gwajin bututu guda daya, tafasa, yin burodi da kuma dankalin turawa na microwaving na iya rage yawan glycoalkaloids ().

Bushe dankalinki, gujewa dankalin da ya zama kore da kuma tabbatar da ajiya mai kyau don kauce ma bayyanar rana zai iya rage haɗarin tasirinku ().

Dankali na dauke da sinadarin glycoalkaloids, wanda ake samu ta hanyar hasken rana kuma zai iya zama mai guba ga lafiya cikin adadi mai yawa. Dafa abinci, kwasfa da adana dankali da kyau na iya taimaka rage girman abun ciki na glycoalkaloid.

Zai Iya haifar da Batutuwa masu narkewa

Kodayake an danganta sitaci mai tsayayya da fa'idodi daban-daban na kiwon lafiya, adadi mai yawa - kamar waɗanda ake samu a ɗanyen dankali - na iya taimakawa ga matsalolin narkewar abinci.

Tsayayyen sitaci yana aiki kamar rigakafi kuma ƙwayoyin cuta masu amfani a cikin hanjinka suna kumbura shi, wanda ke haifar da samar da gas a cikin hanjin ka.

Rashin jin daɗin ciki, gas da kumburin ciki sune kaɗan daga cikin illolin da ke tattare da amfani da maganin rigakafi da sitaci mai tsayayyar jiki ().

Hakanan dankalin danyen maiyuwa yana iya ɗaukar gurɓatattun abubuwa da ƙwayoyin cuta daga cikin ƙasa wanda yawanci lalacewa ta hanyar girki, yana ƙara haɗarin rashin lafiyar abinci da kamuwa da cuta.

Hanya mafi kyau don kawar da mummunan bayyanar cututtuka ita ce ƙara yawan abincin ku a hankali tsawon kwanaki ko makonni da yawa idan kuka fara lura da illolin illa.

Allyari, tabbatar da wanke dankali sosai don cire ƙwayoyin cuta masu haɗari kuma la'akari da pere dankalinku kafin cinyewa don taimakawa ƙara rage haɗarin cutar.

Cin abinci mai ɗimbin sitaci daga abinci kamar ɗanyen dankali na iya haifar da lamuran narkewa kamar rashin jin daɗin ciki, gas da kumburin ciki.

Layin .asa

Potatoesanyen dankali zai iya haifar da lamuran narkewa kuma yana iya ƙunsar ƙarin abubuwan abinci da mahadi masu cutarwa.

Duk da haka, sun fi girma cikin bitamin C da sitaci mai tsayayya, wanda na iya samar da fa'idodi masu ƙarfi ga lafiyar jiki.

A hakikanin gaskiya, za a iya jin daɗin dankalin da dankalin duka a matsakaici a matsayin ɓangare na lafiyayyen abinci. Kawai aiwatar da lafiyayyen abinci kuma ku bi dabarun shiri yadda yakamata.

Duk da yadda kuka zaɓi jin daɗin dankalinku, tabbatar kun wanke su sosai, adana su daidai kuma ku ci sauran fruitsa fruitsan itace da kayan marmari da yawa don taimakawa zagaye abincinku.

Yadda Ake Bare Dankali