Kankana 101: Gaskiyar Abinci da Amfanin Lafiya

Wadatacce

• Gaskiyar Abinci
• Carbs
• Fibers
• Yadda Ake Yanke: Kankana
• Vitamin da Ma'adanai
• Sauran Mahaukatan Shuka
• Citrulline
• Lycopene
• Amfanin Kankana ga Lafiya
• Pressananan Hawan Jini
• Rage Juriya na Insulin
• Rage Ciwan Muscle Bayan Motsa jiki
• Illolin illa
• Allergy
• FODMAPs
• Layin .asa

Kankana (Citrullus lanatus) babban itace ne, mai zaki mai asali daga kudancin Afirka. Yana da alaƙa da cantaloupe, zucchini, kabewa, da kokwamba.

Kankana cike take da ruwa da abubuwan gina jiki, tana da karancin adadin kuzari, kuma tana shakatawa sosai.

Menene ƙari, tushen abinci ne mai kyau na citrulline da lycopene, mahaɗan tsire-tsire masu ƙarfi biyu.

Wannan guna mai laushi na iya samun fa'idodi da yawa na lafiya, gami da ƙananan hawan jini, inganta ƙwarewar insulin, da rage ciwon tsoka.

Duk da yake galibin kankana ana cinsa sabo ne, ana kuma iya daskarar dashi, sanya shi ruwan 'ya'yan itace, ko kuma kara shi da santsi.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da kankana.

Gaskiyar Abinci

Kankana ta kunshi galibin ruwa (91%) da carbs (7.5%). Ba shi da kusan furotin ko mai kuma yana da ƙarancin adadin kuzari.

Abubuwan gina jiki da ke cikin kofi 2/3 (gram 100) na ɗan kankana sune ():

• Calories: 30
• Ruwa: 91%
• Furotin: 0.6 gram
• Carbs: 7.6 gram
• Sugar: 6.2 gram
• Fiber: 0.4 gram
• Kitse: 0.2 gram

Carbs

Kankana ta ƙunshi gram 12 na carbi a kowane kofi (gram 152).

Carbs yawancin su sugars ne masu sauƙi, kamar su glucose, fructose, da sucrose. Kankana kuma tana bada ƙaramin fiber.

Matsakaicin glycemic index (GI) - gwargwadon yadda saurin abinci ke ɗaga matakan sukarin jini bayan cin abinci - na kankana ya fara ne daga 72-80, wanda yake da girma (2).

Koyaya, kowane abinci na kankana yana da karancin karancin carbi, saboda haka cin sa bazai haifar da babban tasiri akan matakan sukarin jini ba.

Fibers

Kankana itace asalin asalin fiber, tana bada gram 0.4 kawai a kofi 2/3 (gram 100).

Koyaya, saboda abubuwan da yake ciki na fructose, ana ɗaukarsa mai ɗauke da FODMAPs, ko kuma gajeren gajere mai ƙarancin carbohydrates ().

Cin abinci mai yawa na fructose na iya haifar da alamun bayyanar narkewar abinci a cikin mutane waɗanda ba za su iya narkar da su gaba ɗaya ba, kamar waɗanda ke da malabsorption fructose ().

Kankana yana da ƙananan kalori da fiber kuma ya ƙunshi yawancin ruwa da sauƙi mai sauƙi. Hakanan yana dauke da FODMAPs, wadanda suke haifar da matsalar narkewar abinci a wasu mutane.

Yadda Ake Yanke: Kankana

Vitamin da Ma'adanai

Kankana shine kyakkyawan tushen bitamin C kuma ingantaccen tushen wasu bitamin da ma'adinai da yawa.

• Vitamin C Wannan antioxidant yana da mahimmanci don lafiyar fata da aikin rigakafi (,).
• Potassium. Wannan ma'adinan yana da mahimmanci don kula da hawan jini da lafiyar zuciya ().
• Tagulla. Wannan ma'adinai ya fi wadata a cikin abincin shuke-shuke kuma galibi ba shi da abincin Yammacin Turai ().
• Vitamin B5. Hakanan an san shi da suna pantothenic acid, ana samun wannan bitamin a kusan dukkanin abinci har zuwa wani lokaci.
• Vitamin A. Kankana ta ƙunshi beta carotene, wanda jikinka zai iya canzawa zuwa bitamin A.

Kankana shine tushen asalin bitamin C kuma yana ɗauke da ƙwayoyin potassium, jan ƙarfe, bitamin B5, da kuma bitamin A (daga beta carotene).

Sauran Mahaukatan Shuka

Kankana shine asalin tushen antioxidants idan aka kwatanta shi da sauran 'ya'yan itacen ().

Koyaya, yana da wadata a cikin amino acid citrulline da antioxidant lycopene, waɗanda ke da fa'idodi da yawa ga lafiyar (10).

Citrulline

Kankana shine sanannen sanannen tushen kayan abinci na amino acid citrulline. Ana samun adadi mafi girma a cikin fararen fata wanda ke kewaye da nama (,, 12).

A cikin jikinku, citrulline ya canza zuwa muhimmin amino acid arginine.

Dukansu citrulline da arginine suna taka muhimmiyar rawa wajen hada sinadarin nitric oxide, wanda ke taimakawa rage saukar karfin jini ta hanyar fadadawa da kuma shakatawa da jijiyoyin jininka ().

Arginine yana da mahimmanci ga yawancin gabobi - kamar huhunku, kodanku, hanta, da kuma tsarin rigakafi da na haihuwa - kuma an nuna shi don sauƙaƙa raunin rauni (,,).

Nazarin ya lura cewa ruwan 'ya'yan kankana shine tushen tushen citrulline kuma yana iya ƙara matakan jini na duka citrulline da arginine sosai (,, 18).

Kodayake kankana tana daya daga cikin mafi kyawun hanyoyin samun abinci na citrulline, dole ne ku cinye kusan kofi 15 (kilogiram 2.3) lokaci guda don saduwa da Reference Daily Intake (RDI) na arginine ().

Lycopene

Kankana shine sanannen sanannen sanadin lycopene, mai tasirin antioxidant mai alhakin jan launi (,,, 23).

A hakikanin gaskiya, kankana mai kyau itace mafi kyaun sinadarin lycopene fiye da tumatir ().

Karatun dan adam ya nuna cewa sabon ruwan kankana na da tasiri wajen daukaka matakan jini na lycopene da beta carotene ().

Jikin ku yana amfani da sinadarin lycopene zuwa wani mataki don samar da beta carotene, wanda daga nan aka canza shi zuwa bitamin A.

Kankana shine kyakkyawan tushen amino acid citrulline da antioxidant lycopene, wanda ke taka muhimmiyar rawa a jikinku.

Amfanin Kankana ga Lafiya

Kankana da ruwan 'ya'yan itace suna da alaƙa da fa'idodin kiwon lafiya da yawa.

Pressananan Hawan Jini

Hawan jini babban al'amari ne mai haddasa cutar da ke saurin mutuwa da wuri ().

Kankana shine asalin citrulline, wanda aka canza shi zuwa arginine a jikinka. Duk wadannan amino acid din suna taimakawa samar da sinadarin nitric.

Nitric oxide wani ƙwayar gas ne wanda ke haifar da ƙananan ƙwayoyin da ke kewaye da jijiyoyin ku don shakatawa da faɗaɗa. Wannan yana haifar da raguwar hawan jini ().

Plementarawa da kankana ko ruwanta na iya rage hauhawar jini da taurin jijiyoyi a cikin mutane masu cutar hawan jini (,,,).

Rage Juriya na Insulin

Insulin wani muhimmin hormone ne a cikin jikinka kuma yana cikin kula da sukarin jini.

Rashin juriya na insulin shine yanayin da kwayayenku suke jurewa sakamakon insulin. Wannan na iya haifar da hauhawar matakan sikarin jini kuma yana da alaƙa da cututtukan zuciya da kuma buga ciwon sukari na 2.

Ruwan kankana da shan arginine suna da alaƙa da rage juriya na insulin a wasu nazarin (,,).

Rage Ciwan Muscle Bayan Motsa jiki

Ciwo na tsoka sanannen sakamako ne na aikin motsa jiki.

Wani bincike ya nuna cewa ruwan kankana na da tasiri wajen rage radadin ciwon tsoka bayan motsa jiki ().

Bincike kan ruwan 'ya'yan kankana (ko citrulline) da aikin motsa jiki yana bada sakamako mai gauraya. Studyaya daga cikin binciken bai sami sakamako ba, yayin da wani ya lura da ingantaccen aiki a cikin mutanen da ba su da horo - amma ba su da horo sosai -, ().

Kankana na iya rage hawan jini da juriyar insulin a cikin wasu mutane. Hakanan yana da alaƙa da rage ciwon tsoka bayan motsa jiki.

Illolin illa

Kankana yafi dacewa da yawancin mutane.

Koyaya, yana iya haifar da halayen rashin lafia ko matsalolin narkewar abinci a cikin wasu mutane.

Allergy

Rashin lafiyan kankana ba kasafai yake faruwa ba kuma yawanci ana alakanta shi da cutar rashin lafiyar baka a cikin mutanen da ke da larurar ƙura ƙura (,).

Kwayar cutar sun hada da bakin ciki da maqogwaro, da kumburin lebe, baki, harshe, maqogwaro, da / ko kunnuwa (39).

FODMAPs

Kankana ta ƙunshi fructose mai yawa, nau'in FODMAP wanda wasu mutane basa cika narkewa.

FODMAPs kamar fructose na iya haifar da alamun alamun narkewar abinci, irin su kumburin ciki, gas, ciwon ciki, gudawa, da maƙarƙashiya.

Mutanen da ke da larurar FODMAPs, kamar waɗanda ke fama da ciwon hanji (IBS), ya kamata su yi la'akari da guje wa kankana.

Rashin lafiyayyen kankana ba safai ake samu ba amma ya wanzu. Wannan 'ya'yan itacen yana dauke da FODMAPs, wanda na iya haifar da alamun narkewar abinci mai daɗi.

Layin .asa

Kankana 'yayan itace healthya healthyan lafiya masu ban sha'awa.

An ɗora shi tare da citrulline da lycopene, mahaɗan tsire-tsire masu ƙarfi guda biyu waɗanda ke da alaƙa da ƙananan hawan jini, inganta lafiyar rayuwa, da rage ciwon tsoka bayan motsa jiki.

Menene ƙari, yana da daɗi, mai daɗi, kuma an cika shi da ruwa, yana mai da shi kyakkyawa don kiyaye ruwa mai kyau.

Ga yawancin mutane, kankana cikakkiyar ƙari ce ga ingantaccen abinci.