Fa'idodin Red Banana 7 (da Yadda Su Ka bambanta da Masu Rawaya)

Wadatacce

• 1. Kunshe da Abubuwa Masu Mahimmanci
• 2. Mai Iya Rage Hawan Jini
• 3. Tallafawa lafiyar Ido
• 4. Mawadaci a cikin Antioxidants
• 5. Iya Tallafawa Tsarin Jiki
• 6. Zai Iya Inganta Kiwon Lafiya
• Preunshi maganin rigakafi
• Kyakkyawan Tushen Fiber
• 7. Dadi kuma Mai Sauki wajan cin abincin ka
• Ja da Ayaba Rawaya
• Layin .asa

Akwai nau'ikan ayaba daban daban sama da dubu daya a duniya (1).

Red ayaba rukuni ne na ayaba daga Kudu maso Gabashin Asiya tare da jan fata.

Suna da taushi kuma suna da ɗanɗano mai daɗi idan sun nuna. Wasu mutane sun ce suna dandana kamar ayaba ta yau da kullun - amma tare da alamar ɗanɗanon ɗanɗano.

Sau da yawa ana amfani da su a cikin kayan zaki amma haɗe su da abinci mai daɗi, suma.

Red ayaba na samar da abubuwa masu mahimmanci da yawa kuma yana iya amfani da garkuwar ku, lafiyar zuciya, da narkewar abinci.

Anan akwai fa'idodi 7 na jan ayaba - da yadda suka bambanta da na rawaya.

1. Kunshe da Abubuwa Masu Mahimmanci

Kamar ayaba rawaya, jan ayaba yana samar da muhimman abubuwan gina jiki.

Suna da wadataccen arziki a cikin potassium, bitamin C, da bitamin B6 kuma suna ɗauke da madaidaicin fiber.

Bananaan ƙaramin jan ayaba (orani 3.5 ko gram 100) ya bayar ():

• Calories: 90 adadin kuzari
• Carbs: 21 gram
• Furotin: 1.3 gram
• Kitse: 0.3 gram
• Fiber: 3 gram
• Potassium: 9% na Abinda ake Magana a Kullum (RDI)
• Vitamin B6: 28% na RDI
• Vitamin C: 9% na RDI
• Magnesium: 8% na RDI

Bananaananan jan ayaba kawai yana da kusan adadin kuzari 90 kuma ya ƙunshi galibi na ruwa da carbs. Babban adadin bitamin B6, magnesium, da bitamin C suna sanya wannan ayaba iri-iri musamman mai gina jiki mai yawa.

Takaitawa Jan ayaba yana da ƙimar darajar abinci mai kyau. Yana da wadataccen ma'adanai masu mahimmanci, bitamin B6, da fiber.

2. Mai Iya Rage Hawan Jini

Sinadarin potassium yana da mahimminci ga lafiyar zuciya saboda rawar da yake takawa wajen daidaita karfin jini.

Red ayaba tana da wadataccen potassium - tare da ƙaramin fruita fruitan itace guda ɗaya wanda ke samar da kashi 9% na RDI.

Bincike ya nuna cewa yawan cin abinci mai wadataccen potassium na iya taimakawa wajen rage hawan jini (,,).

Binciken nazarin binciken 22 da aka sarrafa ya gano cewa cin karin sinadarin potassium ya saukar da hawan jini (mafi yawan adadin karatu) da 7 mm Hg. Wannan tasirin ya fi karfi ga mutanen da ke da cutar hawan jini a farkon binciken ().

Wani mahimmin ma'adinai don kula da hawan jini shine magnesium. Redan ƙaramin ayaba ja yana ba da kusan kashi 8% na bukatunku na yau da kullun don wannan ma'adinin.

Binciken nazarin 10 ya lura cewa ƙara yawan magnesium ɗinka na 100 MG a kowace rana na iya rage haɗarin cutar hawan jini har zuwa 5% ().

Bugu da ƙari, haɓaka abubuwan ku na magnesium da potassium na iya zama mafi tasiri a rage rage karfin jini fiye da cin fiye da ɗaya daga cikin ma'adanai ().

Takaitawa Red ayaba tana da wadataccen potassium da magnesium. Asingara yawan abincin ku na waɗannan ma'adanai guda biyu na iya taimakawa rage hauhawar jini.

3. Tallafawa lafiyar Ido

Jan ayaba yana dauke da sinadarin karotenoids - launukanda ke baiwa 'ya'yan itacen nasu bawon ().

Lutein da beta carotene carotenoids ne guda biyu a cikin jan ayaba wanda ke tallafawa lafiyar ido.

Misali, lutein na iya taimakawa wajen hana cututtukan da suka shafi shekaru (AMD), cutar ido mara warkarwa da kuma haifar da makanta (,).

A hakikanin gaskiya, wani bita da aka yi a kan nazarin 6 ya gano cewa cin abinci mai wadataccen lutein zai iya rage kasadar da ke tattare da lalacewar macular da tsufa da kashi 26% ().

Beta carotene wani karentenoid ne wanda yake tallafawa lafiyar ido, kuma jan ayaba yana bada shi fiye da sauran nau'ikan ayaba ().

Beta carotene za a iya canza shi zuwa bitamin A a jikinku - ɗayan mahimman bitamin don lafiyar ido ().

Takaitawa Jan ayaba yana dauke da carotenoids kamar lutein da beta carotene wanda ke inganta lafiyar ido kuma yana iya rage haɗarin lalatawar macular.

4. Mawadaci a cikin Antioxidants

Kamar yawancin sauran fruitsa vegetablesan itace da kayan marmari, jan ayaba yana ɗauke da ƙwayoyin antioxidants. A hakikanin gaskiya, suna samar da mafi yawan abubuwan antioxidants fiye da ayaba rawaya ().

Antioxidants mahadi ne waɗanda ke hana lalacewar salula sakamakon ƙwayoyin cuta da ake kira free radicals. Radarancin radicals a cikin jikinka na iya haifar da rashin daidaituwa da aka sani da ƙarancin ƙwayoyin cuta, wanda ke da alaƙa da yanayi kamar cututtukan zuciya, ciwon sukari, da ciwon daji (,,).

Babban antioxidants a cikin jan ayaba sun hada da ():

• carotenoids
• anthocyanins
• bitamin C
• dopamine

Wadannan antioxidants na iya ba da fa'idodin kiwon lafiya. Misali, wani nazari na yau da kullun ya gano cewa cin abincin anthocyanins ya rage kasadar kamuwa da cututtukan zuciya da kashi 9% ().

Cin 'ya'yan itatuwa masu wadataccen antioxidants - kamar jan ayaba - na iya rage haɗarinka na wasu yanayi na yau da kullun (,).

Takaitawa Red ayaba suna da yawa a cikin antioxidants masu yawa waɗanda zasu iya hana lalacewar kwayar halitta ta hanyar masu kyauta kuma suna rage haɗarin wasu cututtuka.

5. Iya Tallafawa Tsarin Jiki

Red ayaba suna da wadataccen bitamin C da B6. Wadannan abubuwan gina jiki suna da mahimmanci ga tsarin garkuwar jiki mai kyau ().

Bananaananan jan ayaba yana ba da kashi 9% da 28% na RDIs na bitamin C da B6, bi da bi.

Vitamin C yana inganta rigakafi ta hanyar ƙarfafa ƙwayoyin ƙwayoyin garkuwar ku. Dangane da haka, wasu bincike sun nuna cewa koda rashi na bitamin C na iya haɗuwa da haɗarin kamuwa da cuta (,).

Kodayake rashin bitamin C ba shi da kaɗan a cikin Amurka - yana shafar kusan 7% na manya - yana da mahimmanci don tabbatar da wadataccen abinci ().

Vitamin bitamin B6 a cikin jan ayaba shima yana taka muhimmiyar rawa wajen tallafawa garkuwar ku.

A zahiri, karancin bitamin B6 na iya rage yawan fitowar ƙwayoyin jinin jikinku da ƙwayoyin cuta masu kariya - dukkansu suna yaƙi da kamuwa da cuta ().

Takaitawa Jan ayaba kyakkyawan tushe ne na bitamin C da kuma bitamin B6, waxanda suke da bitamin da ke tallafa wa garkuwar jiki da yaƙi da kamuwa da cuta.

6. Zai Iya Inganta Kiwon Lafiya

Red ayaba na tallafawa tsarin narkewarka ta hanyoyi da yawa.

Preunshi maganin rigakafi

Magungunan rigakafi sune nau'in fiber wanda ke ciyar da ƙwayoyin cuta masu amfani. Kamar ayaba rawaya, jan ayaba babban tushe ne na zaren prebiotic.

Fructooligosaccharides sune babban nau'in zaren prebiotic a cikin ayaba, amma kuma suna dauke da wani wanda ake kira inulin ().

Magungunan rigakafi a cikin ayaba na iya rage kumburin ciki, ya kara bambancin kwayoyi masu dan karen hanji, da rage maƙarƙashiya,,,

Studyaya daga cikin binciken ya gano cewa shan gram 8 na fructooligosaccharides kowace rana tsawon makonni 2 ya ƙaru yawan adadin ƙwayoyin cuta masu amfani ta hanyar 10 sau ().

Kyakkyawan Tushen Fiber

Bananaaramin ayaba ja yana ba da fiber na gram 3 - kusan 10% na RDI na wannan mai gina jiki.

Fiber na abinci yana amfani da tsarin narkewar ku ta (,):

• inganta motsin hanji na yau da kullun
• rage kumburi a cikin hanjinki
• kara kuzari ga kwayar hanji mai sada zumunci

Bugu da ƙari, cin abinci mai yawan fiber na iya rage haɗarin kumburin hanji mai kumburi (IBD).

Studyaya daga cikin binciken da aka yi a cikin mata 170,776 sun gano cewa cin abinci mai ƙwanƙwasa - idan aka kwatanta da mai ƙananan fiber - yana da alaƙa da raguwar 40% na cutar Crohn ().

Takaitawa Red ayaba suna da wadataccen prebiotics da fiber, wanda ke inganta narkewar abinci mafi kyau kuma yana iya rage haɗarin ku na IBD.

7. Dadi kuma Mai Sauki wajan cin abincin ka

Baya ga fa'idodin lafiyarsu, jan ayaba suna da dadi kuma suna da saukin ci.

Suna da sauƙi da sauƙi da sauƙi. Saboda dandano mai daɗi, jan ayaba kuma yana ba da ingantacciyar hanyar da za ta daɗaɗa girke girke.

Ga wasu 'yan hanyoyi don kara jan ayaba a abincinku:

• Jefa su cikin santsi.
• Yanki kuma amfani da su azaman fifin oatmeal.
• Daskare da gauraya jan ayaba a cikin ice cream na gida.
• Haɗa tare da man shanu na gyada don abun ciye-ciye.

Hakanan jan ayaba babban ƙari ne ga girke-girke na muffins, pancakes, da burodin gida.

Takaitawa Jan ayaba babban abun ciye-ciye ne mai ɗaukuwa. Hakanan ɗanɗano mai ɗanɗano yana sanya su babban ƙari ga girke-girke iri-iri.

Ja da Ayaba Rawaya

Red ayaba daidai yake da takwarorinsu na rawaya.

Dukansu ingantattun hanyoyin abinci ne mai ƙarancin abinci kuma suna samar da adadin kuzari da carbi iri ɗaya.

Duk da haka, nau'ikan biyu suna da 'yan bambance-bambance. Misali, idan aka kwatanta da ayaba rawaya, jan ayaba (,):

• sun fi ƙanƙan da yawa
• da ɗan ɗanɗano daɗin dandano
• dauke da karin bitamin C
• sun fi girma a wasu antioxidants
• da maki mai ƙarancin glycemic index (GI)

Kodayake jan ayaba ya fi zaƙi, amma suna da ƙimar GI ƙasa da ayaba rawaya. GI shine sikeli daga 0 zuwa 100 wanda ke auna yadda saurin abinci ke ƙara matakan sukarin jini.

Gananan maki na GI suna nuna saurin shan cikin jini. Ayaba rawaya tana da matsakaicin adadin GI 51, yayin da jan ayaba ya fi ƙasa da sikelin a kusan 45.

Biyan ƙarancin abinci na GI na iya tallafawa ingantaccen sarrafa sukari cikin jini da rage matakan cholesterol (,,,).

Takaitawa Jan ayaba ya fi ayaba ƙanƙanci da zaƙi. Sun fi girma a cikin wasu abubuwan gina jiki - kamar antioxidants da bitamin C - amma suna da ƙananan darajar GI.

Layin .asa

Red ayaba 'ya'yan itace ne na musamman da ke samar da fa'idodi da yawa ga lafiya.

Suna da wadata a cikin antioxidants, bitamin C, da bitamin B6. Suna ba da ƙaramar kalori amma babban-fiber ƙari ga abinci, kayan ciye-ciye, da kayan zaki mai gina jiki.

Daga cikin wasu abubuwa, abubuwan gina jiki da ke cikin jan ayaba na iya taimakawa wajen inganta zuciya da lafiyar narkewar abinci yayin ci yayin wani ɓangare na ingantaccen abinci mai ƙoshin lafiya.