7 Fa'idodi masu ƙarfi na Rutabagas

Wadatacce

• 1. Mai gina jiki da kuma karancin kalori
• 2. Mai yawa a cikin antioxidants
• 3. Zai iya hana saurin tsufa
• 4. Yana inganta lafiyar hanji
• 5. Zai iya taimakawa tare da rage nauyi
• 6. Mai yawan sinadarin potassium
• 7. Sauƙi don ƙarawa cikin abincinku
• Layin kasa

Rutabaga shine tushen kayan lambu wanda nasa ne Brassica jinsin tsire-tsire, waɗanda mambobinsu ba bisa ƙa'ida ba aka san su da kayan marmari na gishiri.

Yana da zagaye tare da launin ruwan kasa-fari kuma yayi kama da juyi. A zahiri, ana yawan kiransa azaman giciye tsakanin jujjuya da kabeji.

Rutabaga shine kayan abinci a Arewacin Turai sannan kuma ana kiransa da suna "swede" da "Sweden swin."

Suna da ƙoshin abinci mai gina jiki kuma sanannu ne don abun cikin su na antioxidant.

Anan akwai fa'idodi 7 na rutabagas na kiwon lafiya da abinci mai gina jiki.

1. Mai gina jiki da kuma karancin kalori

Rutabagas kyakkyawan tushen abinci ne.

Mediumaya daga cikin matsakaiciyar rutabaga (gram 386) yana ba da:

• Calories: 143
• Carbs: 33 gram
• Furotin: 4 gram
• Kitse: 0.5 grams
• Fiber: 9 gram
• Vitamin C: 107% na Darajar Yau (DV)
• Potassium: 35% na DV
• Magnesium: 18% na DV
• Alli: 17% na DV
• Vitamin E: 7% na DV

Kamar yadda kake gani, rutabagas kyakkyawan tushe ne na potassium, calcium, magnesium, da bitamin E da C. Su kuma suna dauke da matsakaiciyar abinci, sinadarin bitamin na B wanda yake da mahimmanci ga kwayar halitta, hada sinadarai, da kuma kwayar halittar DNA ().

Bugu da ƙari, rutabagas suna ba da ƙananan phosphorus da selenium. Phosphorus muhimmin ma'adinai ne don samar da makamashi da lafiyar kashi, yayin da selenium ke da mahimmanci ga lafiyar haihuwa (,).

Takaitawa Rutabagas tushen arziki ne na alli, magnesium, potassium, da bitamin C da E. Su ma kyakkyawan tushen abinci ne da kuma samar da ƙaramin phosphorus da selenium.

2. Mai yawa a cikin antioxidants

Rutabagas shine kyakkyawan tushen antioxidants, gami da bitamin C da E.

Vitamin C antioxidant ne wanda yake tsayar da radicals free, wanda shine mahaɗan cutarwa waɗanda ke lalata ƙwayoyin cuta kuma suna haifar da gajiya lokacin da matakan suka yi yawa a jikinku. Vitamin C shima yana taka muhimmiyar rawa a cikin lafiyar garkuwar jiki, shan ƙarfe, da kuma haɗakar collagen ().

Vitamin E sinadarin antioxidant mai narkewa ne wanda kuma yake yaki da lalacewar kwayar halitta kuma yana taimakawa wajen kiyaye lafiyayyen kwayar halitta ().

Abin sha'awa, bitamin C da E suna aiki tare sosai. Bayan bitamin E ya ƙare, bitamin C yana taimakawa sake sabunta shi, yana bawa waɗannan antioxidants damar ci gaba da kare ƙwayoyinku (,).

Rutabagas kuma suna ƙunshe da adadi mai yawa na glucosinolates, waɗanda suke da haɗuwa tare da abubuwan antioxidant. An nuna su don rage kumburi kuma mai yuwuwa har da haɗarin cututtukan zuciya da launi, prostate, da ciwon nono (,,,, 11, 12).

Takaitawa Rutabagas kyakkyawan tushe ne na glucosinolates da bitamin C da E. Waɗannan mahaɗan ne na yaƙi waɗanda ke taimakawa kare jikinku daga damuwa na oxidative.

3. Zai iya hana saurin tsufa

Cin abinci mai yawa a cikin antioxidants na iya taimakawa hana saurin tsufa.

Yawancin alamun tsufa za a iya daidaita su ta yanayin da abincinku, haka kuma ta rage ayyukan haɓaka kumburi, kamar shan sigari da fitowar rana ().

Vitamin C magani ne mai tasirin gaske wanda ake samu a rutabagas wanda ke taimakawa wajen kawar da radicals na kyauta a cikin fatarka sakamakon gurɓata da lalacewar hasken ultraviolet (UV) ().

Hakanan yana taka muhimmiyar rawa a cikin haɗin collagen, muhimmin furotin da ke kiyaye fata naka ƙarfi. Shafin UV na iya lalata collagen, kuma bitamin C yana taka rawa a duka ƙirƙirar collagen da kare shi (,).

Antioxidants da aka sani da glucosinolates na iya kuma taka rawar kariya a cikin tsufar fata ().

Wani binciken da aka yi kwanan nan akan samfuran fatar mutum na 3D ya gano cewa glucosinolates sun taimaka kariya daga lalacewar UV. Koyaya, ana buƙatar ƙarin bincike ().

Takaitawa Rutabagas suna da cikakkiyar bitamin C, wanda ke kare fata daga lalacewar UV kuma yana haɓaka kiragen haɗin ƙira. Sauran antioxidants a cikin rutabagas kuma na iya taka rawar kariya a cikin tsufar fata.

4. Yana inganta lafiyar hanji

Rutabagas kyakkyawan tushen fiber ne.

Wata matsakaiciyar rutabaga (gram 386) tana ba da fiber na gram 9, wanda ya yi daidai da kashi 24% da 36% na yawan zaren yau da kullun ga maza da mata, ().

Suna cikin fiber mai narkewa, wanda baya narkewa cikin ruwa. Wannan nau'in zaren yana taimakawa inganta tsari kuma yana ƙara girma zuwa stool. Fiber kuma yana ciyar da ƙwayoyin cuta mai ƙoshin lafiya, inganta ingantaccen microbiome ().

Abincin da ke cike da zaren yana da alaƙa da fa'idodin kiwon lafiya da yawa, kamar raguwar haɗarin cutar kansa, cututtukan zuciya, da kuma ciwon sukari na 2 (,).

Takaitawa Rutabagas sune tushen fiber, wanda ke ciyar da ƙwayoyin cuta masu kyau a cikin hanjin ku kuma yana iya rage haɗarin kamuwa da cutar kansa, cututtukan zuciya, da kuma buga ciwon sukari na 2.

5. Zai iya taimakawa tare da rage nauyi

Dingara rutabagas a abincinka na iya taimakawa rage nauyi.

Wannan tushen kayan lambu yana da girma sosai a cikin fiber kuma yana ɗaukar tsayi kafin ya narke, yana sa ku ji daɗi sosai. Wannan na iya hana cin abinci fiye da kima kuma, a ƙarshe, haɓaka nauyi ().

Abin da ya fi haka, cin abinci mai yawan fiber yana da alaƙa da mafi yawan bambancin ƙwayoyin hanji. Binciken da aka yi kwanan nan ya nuna wannan haɗin yana da mahimmanci don hana ƙaruwa na dogon lokaci ().

Aƙarshe, cin wadataccen abinci mai gina jiki, ƙananan kalori kamar rutabagas na iya maye gurbin zaɓuɓɓukan abinci marasa ƙoshin lafiya waɗanda yawanci ke da adadin kuzari, mai, da sukari. Don haka, rutabagas na iya haɓaka ƙoshin lafiya na jiki ().

Takaitawa Yin amfani da rutabaga na iya taimakawa rage nauyi ta ƙara ƙoshi da taimakawa hana wuce gona da iri.

6. Mai yawan sinadarin potassium

Rutabagas tushen arziki ne na potassium, wanda ke taka muhimmiyar rawa a cikin jikin ku kuma yana da mahimmanci ga lafiyar zuciya ().

Wata matsakaiciyar rutabaga (gram 386) tana samar da mg1,180 na potassium, wanda yakai kashi 35% na bukatunku na yau da kullun don wannan sinadarin ().

Potassium na da mahimmanci ga siginar jijiyoyi da rage tsoka. Hakanan yana aiki tare da sodium don daidaita daidaiton ruwa, wanda yake da mahimmanci don kiyaye hawan jini lafiya (24).

Wadanda suke cin abinci mai yawan sinadarin potassium suna da kasadar samun kasadar shanyewar jiki, hawan jini, da cututtukan zuciya (,,).

Takaitawa Rutabagas suna da girma a cikin potassium, ma'adinai wanda ke daidaita daidaiton ruwa, siginar jijiyoyi, da hawan jini. Abincin mai wadataccen potassium yana da alaƙa da ƙananan haɗarin bugun jini da cututtukan zuciya.

7. Sauƙi don ƙarawa cikin abincinku

Rutabaga za a iya shirya ta hanyoyi daban-daban kuma ana samun sa a cikin shekara, yana mai da shi sauƙi mai sauƙi don ƙara abincinku.

Kuna iya jin daɗin rutabagas ɗanye ko dafa shi daidai da yadda ake dafa dankali, amma a tabbatar an bare fatar, tunda waɗannan kayan lambu galibi suna da murfin kakin kariya. A halin yanzu, ana iya saka ganyenta a cikin salati ko miya.

Rutabagas suna da ɗanɗano mai daɗi da ɗanɗano mai ɗanɗano. Kuna iya ƙara su zuwa abinci ta hanyoyi daban-daban, gami da:

• dafa da mashed
• yanke cikin soyayyen da soyayyen
• gasashe a cikin tanda
• kara a miya
• anyi yankakken sirara kuma an sanya shi a cikin casserole
• grated danye a cikin salatin

Saboda yawaitar su a dandano da hanyoyin shiryawa, rutabagas na iya maye gurbin dankali, karas, jujjuya, da sauran kayan lambu a cikin mafi girke-girke.

Takaitawa Ana samun Rutabagas ko'ina cikin shekara. Za a iya dafa su, a nika su, a soya, a soya, ko a ci ɗanye.

Layin kasa

Rutabagas kayan lambu ne masu ɗaci wanda aka cika da fiber, bitamin, da kuma antioxidants.

Suna haɓaka jin cikar, wanda zai iya hana karɓar nauyi. Bugu da ƙari kuma, suna ƙunshe da mahaɗan masu ƙarfi waɗanda ke taimakawa yaƙi da kumburi, hana saurin tsufa, kuma suna da alaƙa da rage haɗarin cututtukan daji daban-daban.

Idan kana son samun kirkire-kirkire a cikin kicin, rutabagas babban sinadari ne don gwaji da shi. Suna da daɗi da sauƙi don ƙara girke-girke da yawa.