Fa'idodi 7 Na Abun Al'ajabi Na Tushen Taro

Wadatacce

• 1. Mawadaci a cikin fiber da sauran muhimman abubuwan gina jiki
• 2. Zai Iya Taimakawa wajen sarrafa Suga na Jini
• 3. Zai Iya Rage Haɗarinka na Cutar Cutar Zuciya
• 4. Iya Bada Kadarorin Anticancer
• 5. Zai Iya Taimaka Maka Rage Nauyi
• 6. Kyakkyawan Alkawarinka
• 7. Ya zama mai sauƙin fahimta kuma mai sauƙin ƙari a cikin abincinka
• Layin .asa

Tushen Taro itacen kayan lambu ne wanda aka samo asali a Asiya amma yanzu ana jin daɗin duniya.

Yana da launin fata mai launin ruwan kasa mai launin fari mai launin fari mai ruwan toho ko'ina. Idan ya dahu, yana da ɗanɗano mai ɗanɗano da laushi irin na dankalin turawa.

Tushen Taro babban tushe ne na zare da sauran abubuwan gina jiki kuma yana ba da fa'idodi daban-daban na kiwon lafiya, gami da inganta kula da sikarin jini, hanji da lafiyar zuciya.

Anan akwai fa'idodi 7 na tushen tushen lafiya.

1. Mawadaci a cikin fiber da sauran muhimman abubuwan gina jiki

Kofi daya (gram 132) na dafaffiyar tarugu yana da adadin kuzari 187 - galibi daga carbs - kuma ƙasa da gram ɗaya kowane furotin da mai (1).

Hakanan ya ƙunshi waɗannan masu zuwa:

• Fiber: 6.7 gram
• Harshen Manganese: 30% na darajar yau da kullun (DV)
• Vitamin B6: 22% na DV
• Vitamin E: 19% na DV
• Potassium: 18% na DV
• Copper: 13% na DV
• Vitamin C: 11% na DV
• Phosphorus: 10% na DV
• Magnesium: 10% na DV

Don haka, tushen taro yana da adadi mai yawa na abubuwan gina jiki waɗanda mutane galibi basa samun isasshen su, kamar su fiber, potassium, magnesium da bitamin C da E ().

Takaitawa Tushen Taro kyakkyawan tushen fiber ne da yawancin bitamin da ma'adinai waɗanda yawancin abincin Amurka ba su da shi.

2. Zai Iya Taimakawa wajen sarrafa Suga na Jini

Kodayake tushen taro shine kayan lambu mai sitaci, yana dauke da nau'ikan nau'ikan carbohydrates guda biyu wadanda suke da amfani ga gudanar da sukarin jini: zare da sitaci mai tsayayya.

Fiber shine sinadarin carbohydrate wanda dan adam baya iya narkewa. Tun da ba a nutsuwa ba, ba shi da tasiri a matakan sukarin jini.

Hakanan yana taimakawa rage saurin narkewa da shayar da sauran carbs, hana manyan zuban suga bayan cin abinci ().

Nazarin ya gano cewa kayan abinci masu yawan fiber - dauke da har zuwa gram 42 a kowace rana - na iya rage matakan sukarin jini da kusan 10 mg / dl a cikin mutanen da ke dauke da ciwon sukari na 2 ().

Taro kuma ya ƙunshi nau'in sitaci na musamman, wanda aka sani da sitaci mai tsayayya, wanda ɗan adam ba zai iya narkewa ba saboda haka baya ɗaga matakan sukarin jini. Kusan 12% na sitaci a cikin dafaffiyar tushen tarro yana da tsayayyen sitaci, yana mai da shi ɗayan mafi kyawun tushen wannan sinadaran ().

Wannan haɗin na sitaci mai tsauri da fiber yana sanya tushen taro kyakkyawan zaɓi na carb - musamman ga mutanen da ke fama da ciwon sukari (,).

Takaitawa Tushen Taro yana dauke da zare da sitaci mai juriya, wanda duka jinkirin narkewa yake kuma rage zafin suga a cikin abinci bayan cin abinci.

3. Zai Iya Rage Haɗarinka na Cutar Cutar Zuciya

Fiber da sitaci mai ƙarfi a cikin tushen taro na iya taimakawa rage haɗarin kamuwa da cututtukan zuciya.

Bincike mai mahimmanci ya gano cewa mutanen da suka fi yawan fiber suna da ƙananan ƙananan cututtukan zuciya ().

Wani bincike ya nuna cewa a kowane karin giram 10 na zaren da ake amfani da shi kowace rana, barazanar mutuwa daga cutar zuciya ta ragu da kashi 17% ().

An yi imanin wannan yana faruwa ne a wani ɓangare sakamakon tasirin ƙwayar cholesterol-fiber, amma ana ci gaba da bincike ().

Tushen Taro ya ƙunshi fiye da gram 6 na zare a kowace kofi (gram 132) - fiye da ninki biyu na abin da aka samu a cikin nauyin gram 138 na dankali - yana mai da shi kyakkyawar tushen zare (1, 11).

Tushen Taro yana samar da sitaci mai juriya, wanda ke rage cholesterol kuma yana da alaƙa da rage haɗarin cututtukan zuciya (,).

Takaitawa Tushen Taro yana dauke da zare da sitaci mai tsayayya, wanda ke taimakawa rage cholesterol da rage kasadar kamuwa da cututtukan zuciya.

4. Iya Bada Kadarorin Anticancer

Tushen Taro ya ƙunshi mahaɗan tsirrai da ake kira polyphenols waɗanda ke da fa'idodi daban-daban na kiwon lafiya, gami da yiwuwar rage haɗarin cutar kansa.

Babban polyphenol da ake samu a tushen taro shine quercetin, wanda shima akwai shi da yawa a albasa, apples and tea (,).

Nazarin gwaji da na dabba sun gano cewa quercetin na iya haifar da mutuwar kwayar cutar kanjamau da kuma rage ci gaban nau'o'in cutar kansa da yawa ().

Har ila yau, antioxidant mai ƙarfi ne wanda ke kare jikinku daga lalacewar mummunan kyauta wanda aka danganta da cutar kansa ().

Studyaya daga cikin binciken gwajin-bututu ya gano cewa ɗamarar taro ya iya dakatar da yaduwar wasu nau'ikan nono da ƙwayar ƙwayar ƙwayar ƙwayar cuta, amma babu wani binciken ɗan adam da aka gudanar ().

Duk da yake karatun farko yana da alamar alƙawari, ana buƙatar ƙarin bincike don ƙarin fahimtar kaddarorin maganin tarin daji.

Takaitawa Tushen Taro yana dauke da polyphenols da antioxidants wanda zai iya magance ci gaban kansa da kuma kare jikinku daga damuwa na gajiya. Duk da haka, ana buƙatar ƙarin bincike a wannan yankin.

5. Zai Iya Taimaka Maka Rage Nauyi

Tushen Taro kyakkyawan tushe ne na zare, yana dauke da gram 6.7 a kofi (gram 132) (1).

Bincike ya gano cewa mutanen da suka fi yawan fiber suna da ƙananan nauyin jikinsu da ƙarancin mai (18).

Wannan na iya kasancewa saboda fiber yana jinkirta ɓarin ciki, wanda ke sa ku cika lokaci kuma ya rage adadin adadin kuzari da kuke ci a cikin yini. Bayan lokaci, wannan na iya haifar da asarar nauyi ().

Starch mai ƙarfi a cikin tushen taro na iya samun irin wannan tasirin.

Studyaya daga cikin binciken ya gano cewa maza waɗanda suka ɗauki ƙarin ɗauke da gram 24 na sitaci mai tsayayyiya kafin cin abinci sun cinye kusan kashi 6 cikin ɗari na adadin kuzari kuma suna da ƙananan matakan insulin bayan cin abinci, idan aka kwatanta da ƙungiyar kulawa ().

Nazarin dabbobi kuma ya nuna cewa berayen da ke ciyar da abinci mai yawa a sitaci mai tsayayyar jiki yana da ƙarancin kitsen jiki da mai. An yi tunanin cewa wannan wani bangare ne saboda tsayayyar sitaci da ke ƙara ƙona mai a jikin ku, amma ana buƙatar ƙarin bincike ().

Takaitawa Saboda yawan zarensa da kuma abubuwan da ke tattare da sitaci, tushen taro na iya kara yawan jin jiki, rage yawan amfani da kalori da kara kona mai, wanda hakan kan haifar da asarar nauyi da rage kitse a jiki.

6. Kyakkyawan Alkawarinka

Tunda tushen taro yana dauke da yalwar fiber da sitaci mai tsayayya, yana iya zama da amfani ga lafiyar hanji.

Jikinka baya narkewa ko tsotse fiber da sitaci mai tsayayya, saboda haka suna nan a cikin hanjin ka. Lokacin da suka isa cikin hanjinku, sun zama abinci ga ƙwayoyin cuta a cikin hanjinku kuma suna haɓaka ci gaban ƙwayoyin cuta masu kyau ().

Lokacin da kwayoyin halittar cikin hanjinka suka murda wadannan zaren, suna haifar da gajeren sarkar mai wanda zai ciyar da kwayar dake layin hanjinka kuma ya basu lafiya da karfi ().

Studyaya daga cikin binciken da aka gudanar a cikin aladu ya gano cewa abincin da ke wadataccen sitaci mai tsayayya ya inganta lafiyar mazauna ta hanyar haɓaka samar da ƙwayar fatty acid mai gajeren sarkar da rage lalacewar ƙwayoyin mallaka ().

Abin sha'awa shine, binciken dan adam ya gano cewa mutanen da ke fama da cututtukan hanji, kamar su ulcerative colitis, suna da ƙananan matakan gajere mai ƙarancin mai a cikin hanjin su ().

Wasu bincike sun nuna cewa cinye fiber da sitaci mai tsayayya na iya haɓaka waɗannan matakan kuma zai taimaka kariya daga cututtukan hanji mai kumburi da kansar hanji ().

Takaitawa Fiber da sitaci mai jurewa a cikin tushen tarugu ana yin su ne ta hanyar ƙwayoyin cuta don su samar da mai mai gajeru, wanda zai iya kare kansa daga ciwon hanji da kuma hanji mai kumburi.

7. Ya zama mai sauƙin fahimta kuma mai sauƙin ƙari a cikin abincinka

Tushen Taro yana da laushi mai laushi da taushi, ɗan ɗanɗano mai ɗanɗano, mai kama da dankalin turawa. Ana iya amfani dashi a cikin abinci mai zaki da mai daɗi.

Wasu shahararrun hanyoyi don more shi sun haɗa da:

• Kwakwalwan Taro: Lyananan yanka taro da gasa ko soya cikin kwakwalwan kwamfuta.
• Hawaiian poi: Steam da dusa taro a cikin ruwan zuma mai launin ruwan hoda.
• Tero shayi: Cakuda tarugu ko amfani da garin hoda a shayin boba dan sha mai kyau purple.
• Taro buns: Gasa dandano mai daɗin ɗanɗano a cikin butter irin kek ɗin zaki don kayan zaki.
• Taro da wuri: Haɗa dafaffun tarugu tare da kayan ƙamshi da kuma soya kwanon rufi har sai ya zama tsami.
• A cikin miya da stews: Yanke tarugu cikin yankakke kuma amfani dasu a cikin romo mai daɗin ci.

Yana da mahimmanci a lura cewa tushen taro ya kamata a ci shi dafaffe kawai.

Raw taro yana dauke da sinadarin kare jiki da kuma sinadarin oxalates wanda zai iya haifar maka da da mai ko zafi a bakinka. Dafa abinci yana kashe waɗannan mahaɗan (27, 28).

Takaitawa Tushen Taro yana da laushi mai laushi, mai ɗaci da ɗanɗano mai ɗanɗano. Ana iya dafa shi kuma a more shi a cikin abinci mai zaki da ɗanɗano. Bai kamata ku ci ɗanyen tarugu ba kamar yadda yake ƙunshe da mahaɗan wanda zai iya haifar da daɗi ko ƙonawa a cikin bakinku.

Layin .asa

Tushen Taro kayan lambu ne mai tushe wanda yake da ɗanɗano mai ɗanɗano.

Yana da babban tushen abubuwan gina jiki da mutane da yawa basa samun wadatuwa, haɗe da fiber, potassium, magnesium da bitamin C da E.

Hakanan Taro kyakkyawan tushe ne na zare da sitaci mai tsayayyar jiki, wanda ke amfani da yawancin fa'idodin lafiyarsa, kamar inganta lafiyar zuciya, matakan sukarin jini, nauyin jiki da lafiyar hanji.

Taro kuma ya ƙunshi nau'o'in antioxidants da polyphenols waɗanda ke kare kariya daga lalacewa mai saurin yaduwa da yiwuwar cutar kansa.

Koyaushe dafa tushen kafin cin shi don kawar da mahaɗan waɗanda zasu iya haifar da jin daɗin ji a baki.

Lokacin da aka dafa shi, tarro shine abinci mai gina jiki ga duka abinci mai daɗi da ɗanɗano.