Shin Tsaba Sunflower yana da kyau a gare ku? Abinci mai gina jiki, Fa'idodi da ƙari

Wadatacce

• Mecece Tsaba Sunflower?
• Darajar abinci mai gina jiki
• Amfanin Lafiya
• Kumburi
• Ciwon Zuciya
• Ciwon suga
• Rashin Amfani
• Calories da Sodium
• Cadmium
• Tsaba Tsaba
• Tubalan Sanda
• Allerji
• Nasihu Don Cin
• Layin .asa

'Ya'yan sunflower suna shahara a cikin haɗin hanya, burodi mai hatsi da yawa da sandunan abinci mai gina jiki, kazalika don ciye-ciye kai tsaye daga jaka.

Suna da wadataccen ƙwayoyi masu ƙoshin lafiya, mahaɗan shuka masu amfani da bitamin da ma'adanai da yawa.

Waɗannan abubuwan gina jiki na iya taka rawa wajen rage haɗarin matsalolin lafiya na yau da kullun, gami da cututtukan zuciya da kuma ciwon sukari na 2.

Anan ga duk abin da kuke buƙatar sani game da ƙwayoyin sunflower, gami da abinci mai gina jiki, fa'idodi da yadda ake cin su.

Mecece Tsaba Sunflower?

'Ya'yan itacen sunflower fasaha ne' ya'yan itacen sunflower (Helianthus shekara) ().

An girbe tsaba daga manyan shugabannin furannin shuka, wanda zai iya auna sama da inci 12 (cm 30.5) a diamita. Shugaban sunflower guda daya na iya ƙunsar har zuwa tsaba 2,000 ().

Akwai manyan nau'ikan albarkatun sunflower guda biyu. Grownaya daga cikin nau'ikan ya girma don seedsa youan da kuka ci, yayin da ɗayan - wanda shine mafi yawan gonaki - an girma don mai ().

Kwayoyin sunflower ɗin da kuke ci an saka su a cikin baƙan launuka masu launin fari-da-fari waɗanda ake kira hulls. Wadanda aka yi amfani da su wajen diban man sunflower suna da bawon baƙi.

'Ya'yan sunflower suna da laushi mai ɗanɗano, mai ɗanɗano kuma mai taushi amma mai taushi. An soya su sau da yawa don haɓaka dandano, kodayake zaka iya siyan su danye.

'Ya'yan sunflower suna zuwa ne daga manyan kawunan furannin itacen sunflower. Nau'in abincin da ake ci yana da ɗanɗano, ɗanɗano mai ƙanshi.

Darajar abinci mai gina jiki

Sunflowers suna shirya abubuwan gina jiki da yawa a cikin ƙananan ƙwaya.

Babban abubuwan gina jiki a cikin oza 1 (gram 30 ko 1/4 kofin) na ɓarke, busasshen-sunflower tsaba sune (3):

Sunflower tsaba suna da yawa musamman a bitamin E da selenium. Wadannan suna aiki a matsayin antioxidants don kare kwayoyin jikinku daga lalacewar radical kyauta, wanda ke taka rawa a cikin cututtuka masu yawa na yau da kullun (4, 5).

Bugu da ƙari, sunflower tsaba kyakkyawan tushe ne na mahaɗan tsire-tsire masu fa'ida, gami da ƙwayoyin phenolic da flavonoids - waɗanda suma suke aiki a matsayin antioxidants ().

Lokacin da tsiron sunflower ya fara toho, mahaɗan shuka suna ƙaruwa. Hakanan tofawa yana rage abubuwan da zasu iya tsoma baki tare da shaƙar ma'adinai. Zaku iya siyan tsire-tsire, busassun 'ya'yan sunflower a kan layi ko a wasu shagunan ().

'Ya'yan sunflower sune ingantattun hanyoyin samun abubuwan gina jiki da yawa - gami da bitamin E da selenium - da mahaɗan tsire-tsire masu amfani waɗanda zasu iya taimakawa rigakafin cututtukan yau da kullun.

Amfanin Lafiya

'Ya'yan sunflower na iya taimakawa rage saukar karfin jini, cholesterol da sukarin jini kamar yadda suke dauke da bitamin E, magnesium, protein, acid mai mai linoleic da kuma mahadi da yawa (,,,).

Bugu da ƙari, nazarin yana danganta tsaba iri-iri zuwa sauran fa'idodi masu yawa na kiwon lafiya.

Kumburi

Duk da yake kumburi na ɗan gajeren lokaci shine maganin rigakafi na halitta, ƙonewa na yau da kullun shine haɗarin haɗari ga yawancin cututtuka na yau da kullun (,).

Misali, karuwar matakan jini na sinadarin C-reactive mai haɗari yana da alaƙa da haɗarin kamuwa da cututtukan zuciya da kuma buga ciwon sukari na 2 ().

A cikin binciken da aka yi a cikin manya sama da 6,000, waɗanda suka ba da rahoton cin ƙwayoyin sunflower da sauran tsaba aƙalla sau biyar a mako suna da 32% ƙananan matakan furotin na C-reactive idan aka kwatanta da mutanen da ba su ci iri ba ().

Kodayake irin wannan binciken ba zai iya tabbatar da dalili da sakamako ba, an san cewa bitamin E - wanda yake da yawa a cikin ƙwayoyin sunflower - yana taimakawa ƙananan matakan furotin na C-reactive ().

Flavonoids da sauran mahaɗan tsire-tsire a cikin tsaba na sunflower suma suna taimakawa rage kumburi ().

Ciwon Zuciya

Hawan jini babban matsala ne ga cututtukan zuciya, wanda kan iya haifar da bugun zuciya ko bugun jini ().

Wani mahadi a cikin sunflower seed ya toshe enzyme wanda ke haifar da jijiyoyin jini matsewa. A sakamakon haka, yana iya taimaka wa jijiyoyin jini su saki jiki, tare da rage hawan jininka. Magnesium a cikin tsaba sunflower yana taimakawa rage matakan hawan jini shima (,).

Bugu da ƙari, sunflower tsaba suna da wadataccen ƙwayoyin mai mai ƙanshi, musamman ma linoleic acid. Jikin ku yana amfani da acid linoleic don yin mahaɗan kamar hormone wanda ke sassauta jijiyoyin jini, yana inganta ƙananan hawan jini. Wannan fatty acid shima yana taimakawa rage cholesterol (14,).

A cikin binciken sati 3, mata masu dauke da cutar sikari ta 2 da suka ci oce 1 (gram 30) na tsinkar zafin rana a matsayin wani ɓangare na daidaitaccen abinci sun sami raguwar kashi 5% cikin hawan jini (babban adadin karatu) ().

Har ila yau mahalarta sun lura da raguwar kashi 9% da 12% cikin “mummunan” LDL cholesterol da triglycerides, bi da bi ().

Bugu da ƙari, a cikin nazarin nazarin 13, mutanen da ke da mafi yawan abincin linoleic acid suna da ƙananan haɗarin cututtukan zuciya na 15%, kamar ciwon zuciya, da kuma kasadar 21% na mutuwa na cututtukan zuciya, idan aka kwatanta da waɗanda ke mafi ƙarancin ci ().

Ciwon suga

An gwada tasirin kwayar sunflower akan sukarin jini da kuma rubuta ciwon sukari na 2 a cikin studiesan binciken kuma da alama suna da alamar rahama, amma ana buƙatar ƙarin bincike (, 17).

Nazarin ya nuna cewa mutanen da suke cin oza 1 (gram 30) na 'ya'yan sunflower a kowace rana a matsayin wani ɓangare na abinci mai ƙoshin lafiya na iya rage saurin sukarin jini da kusan 10% cikin watanni shida, idan aka kwatanta da lafiyayyen abinci shi kaɗai (, 18).

Tasirin rage yawan sukari-jini na 'ya'yan sunflower na iya zama wani bangare saboda sinadarin chlorogenic acid (, 20).

Nazarin kuma ya ba da shawarar cewa ƙara tsaba a cikin abinci kamar burodi na iya taimakawa rage tasirin ƙwayoyin cuta akan sukarin jininka. Kwayar 'furotin da mai suna rage saurin abin da cikinka ya baci, yana barin sakin sikari a hankali ahankali daga carbi (,).

'Ya'yan sunflower suna dauke da sinadarai masu gina jiki da kuma mahaukatan shuke-shuke wanda ke taimakawa rage kasadar kumburin ku, cututtukan zuciya da kuma buga ciwon sukari na 2.

Rashin Amfani

Duk da yake 'ya'yan sunflower suna da lafiya, suna da abubuwan da ke haifar da illa sosai.

Calories da Sodium

Kodayake suna da wadataccen abinci mai gina jiki, sunflower tsaba suna da ƙarfi sosai a cikin adadin kuzari.

Cin tsaba a cikin kwasfa hanya ce mai sauƙi don rage saurin saurin cin abinci da cin abincin kalori yayin cin abinci, saboda yana ɗaukar lokaci kafin a buɗe kuma tofar da kowace bawon.

Koyaya, idan kuna kallon abincin gishirin ku, ku tuna cewa bawo - wanda mutane ke yawan tsotsewa kafin a buɗe su - galibi ana ruɓe shi da fiye da 2,500 MG na sodium - 108% na RDI - a kan 1/4 kofin (Gram 30) ().

Diumunshin sodium ba zai bayyana ba idan lakabin kawai yana ba da bayanin abinci mai gina jiki don ɓangaren abincin - ƙwayoyin cikin bawo. Wasu nau'ikan suna siyar da sifofin-sodium da aka rage.

Cadmium

Wani dalilin da zai sa a ci shuke-shuken shuke-shuken a matsakaici shine abun cikin su na cadmium. Wannan ƙarfe mai nauyi na iya cutar da ƙododanka idan ka gamu da ɗimbin yawa a cikin dogon lokaci ().

Sunflowers suna ɗaukar cadmium daga ƙasa kuma suna ajiye shi a cikin tsaba, don haka suna ƙunshe da ɗan adadi kaɗan fiye da yawancin abinci (,).

WHO ta ba da shawara game da iyakance na mako-mako na 490 microgram (mcg) na cadmium don balagagge mai nauyin 154 (70-kg) ().

Lokacin da mutane suka ci awo 9 (gram 255) na tsaba na sunflower a kowane mako na shekara guda, yawan adadin yawan abincin da suke samu ya karu daga 65 mcg zuwa 175 mcg a mako. Wannan ya ce, wannan adadin bai ɗaga matakan jininsu na cadmium ba ko lalata kodarsu ().

Sabili da haka, bai kamata ku damu da cin ƙwayoyin sunflower mai ma'ana daidai ba, kamar oza 1 (gram 30) a rana - amma bai kamata ku ci jaka a rana ɗaya ba.

Tsaba Tsaba

Toro itace shahararriyar hanyar shirya tsaba.

Lokaci-lokaci, iri yakan gurɓace da ƙwayoyin cuta masu cutarwa, kamar su Salmonella, wanda zai iya bunƙasa a cikin dumi, yanayin danshi na tsiro ().

Wannan abin damuwa ne na musamman a cikin ɗanyen tsire-tsire masu ɗanɗano, wanda ƙila ba a zafafa shi sama da 118 ℉ (48 ℃).

Bushe busassun 'ya'yan sunflower a yanayin zafi mafi girma yana taimakawa lalata ƙwayoyin cuta masu cutarwa. Studyaya daga cikin binciken ya gano cewa bushewar wani ɓangaren itacen sunflower a yanayin zafin jiki na 122 ℉ (50 ℃) kuma a sama ya ragu sosai Salmonella kasancewar ().

Idan an gano gurɓataccen ƙwayoyin cuta a cikin wasu kayayyakin, za a iya tuna su - kamar yadda ya faru da ɗanyen da aka tsiro da sunflower. Kada a taɓa cin kayayyakin da aka tuna.

Tubalan Sanda

Cin lambobi masu yawa na sunflower a lokaci daya yakan haifar da da tasiri - ko toshewar mara - a tsakanin yara da manya (,).

Cin ƙwayoyin sunflower a cikin harsashi na iya ƙara yawan tasirin ku na tasiri, kamar yadda zaku iya cin gutsuttsuren harsashi, wanda jikinku ba zai iya narkewa ba).

Tasiri na iya barin baka ikon yin motsi. Likitanka na iya buƙatar cire toshewa yayin da kake cikin ƙwayar rigakafin gaba ɗaya.

Bayan kasancewa cikin maƙarƙashiya saboda tasirin tasirin ruwa, zaku iya zub da kujerun ruwa kusa da toshewar kuma ku sami ciwon ciki da tashin zuciya, a tsakanin sauran alamun.

Allerji

Kodayake rashin lafiyan da ake samu ga 'ya'yan sunflower ba abu ne da ba a sani ba, wasu rahotanni sun ba da rahoton. Matsalar na iya haɗawa da asma, kumburin baki, ƙaiƙayin bakin, zazzaɓi na zazzaɓi, kumburin fata, raunuka, amai da anafilasisi (,,,).

Alergens sunadarai daban-daban a cikin tsaba. Sunflower seed butter - gasasshe, tsaba ƙasa - na iya zama kamar rashin lafiyan jiki kamar ɗumbin tsaba ().

Tataccen man sunflower ba shi da wataƙila ya ƙunshi isasshen ƙwayoyin sunadarai na rashin lafiyan, amma a cikin mawuyacin yanayi, mutane masu saurin ji suna da martani don gano adadin mai (,).

Magungunan ƙwayoyin sunflower sun fi yawa ga mutanen da aka fallasa su ga shuke-shuke ko tsaba a matsayin wani ɓangare na aikinsu, kamar su manoman sunflower da masu kiwon tsuntsaye ().

A cikin gidanku, ciyar da tsuntsayen dabbobin sunflower tsaba na iya sakin waɗannan abubuwan alerji a cikin iska, waɗanda kuke shaƙa. Ananan yara na iya zama masu hankali ga ƙwayoyin sunflower ta hanyar haɗuwa da sunadaran ta cikin lalatacciyar fata (,,).

Baya ga rashin lafiyar abinci, wasu mutane sun kamu da laulayi don taɓa tsirran sunflower, kamar lokacin da ake yin burodi mai yisti tare da 'ya'yan sunflower, wanda ke haifar da halayen kamar ƙaiƙayi, hannayen da ke ƙuna

Auna nau'ikan iri na sunflower don kauce wa yawan amfani da kalori da yiwuwar samun iska mai yawa ga cadmium. Kodayake ba kasafai ake samun ba, gurbataccen kwayar cuta ta tsaba, ƙwayoyin sunflower iri da kuma toshewar hanji na iya faruwa.

Nasihu Don Cin

Ana sayar da 'ya'yan itacen sunflower ko dai a cikin kwasfa ko kuma a matsayin kernel da aka yi wa kwalliya.

Wadanda har yanzu suke cikin harsashi ana yawan cin su ta hanyar fatattaka su da haƙoranku, sa'annan ku tofar da bawon - wanda bai kamata a ci shi ba. Wadannan tsaba sune shahararren abun ciye-ciye musamman a wasannin baseball da sauran wasannin wasanni na waje.

'Ya'yan sunflower da aka tanada sunada yawa. Anan akwai hanyoyi da yawa da zaku iya cin su:

• Add to sawu mix.
• Sanya cikin sandunan granola na gida.
• Yayyafa akan salatin koren ganye.
• Dama cikin hatsi mai zafi ko sanyi.
• Yayyafa kan 'ya'yan itace ko yogurt parfaits.
• Add to dama-soyayyen.
• Dama cikin salatin ko salatin kaza.
• Yayyafa akan sauteded kayan lambu.
• Toara zuwa burgeta burgers.
• Yi amfani a madadin ƙwayoyin Pine a cikin kwalliya.
• Babban casseroles.
• Nika tsaba kuma yi amfani da shi azaman rufin kifi.
• Toara wa kayan da aka toya, kamar su waina da muffins.
• Tsoma apple ko ayaba a cikin man shanu na man sunflower.

'Ya'yan sunflower na iya juya shuɗi-kore idan gasa su. Wannan ya faru ne saboda tasirin sinadarin da ba shi da illa a tsakanin tsaba 'chlorogenic acid da soda mai burodi - amma zaka iya rage yawan soda domin rage girman wannan aikin ().

Aƙarshe, 'ya' yan sunflower suna da saukin kamuwa saboda yawan kayan mai. Ajiye su a cikin kwandon iska mai sanyi a cikin firiji ko daskarewa don kare rancidity.

Seedswaron sunflower wanda ba a sare shi ba shahararren abun ciye-ciye ne, yayin da iri iri na iya cinyewa da hannu ko ƙara zuwa kowane irin abinci, kamar haɗakar hanya, salati da kayan gasa.

Layin .asa

'Ya'yan sunflower suna samarda abinci mai kyau, crunchy abun ciye-ciye da kuma dadi mai dadi ga abinci mara adadi.

Suna ɗaukar nau'ikan abinci masu gina jiki da tsire-tsire waɗanda zasu iya taimakawa yaƙi da kumburi, cututtukan zuciya da kuma buga ciwon sukari na 2.

Duk da haka, suna da adadin kuzari kuma suna iya haifar da illolin da ba'a so idan kun ci da yawa.