Manyan Fa'idodi 9 na Cin Kankana ga Lafiya

Wadatacce

• 1. Yana Taimaka maku ruwa
• 2. Ya kunshi abubuwan gina jiki da kuma Mahalli Masu Amfani
• Vitamin C
• Carotenoids
• Lycopene
• Cucurbitacin E
• 3. Ya pounshi Mayan Gari Wanda Zai Iya Taimakawa Wajen Kare Cutar Kansa
• 4. Zai Iya Inganta Lafiyar Zuciya
• 5. Mayu Infananan kumburi da damuwa na Oxidative
• 6. Zai Iya Taimakawa Wajen Hana Raunin Cutar Macular
• 7. Zai Iya Taimakawa Ciwon tsoka
• 8. Yana Da kyau ga Fata da Gashi
• 9. Zai Iya Inganta narkewar abinci
• Layin .asa
• Yadda Ake Yanke: Kankana

Kankana 'ya'yan itace ne mai dadi kuma mai wartsakewa shi ma yana da kyau a gare ku.

Ya ƙunshi adadin kuzari 46 kawai a kowane kofi amma yana da ƙarancin bitamin C, bitamin A da yawancin mahaɗan tsire-tsire masu lafiya.

Anan ga fa'idodi 9 mafi kyau na cin kankana.

1. Yana Taimaka maku ruwa

Shan ruwa hanya ce mai mahimmanci don kiyaye jikinka da ruwa.

Koyaya, cin abinci wanda ke da ruwa mai yawa na iya taimakawa. Abin sha'awa, kankana shine 92% na ruwa ().

Abin da ya fi haka, babban abun cikin ruwa yana daya daga cikin dalilan da ya sa ‘ya’yan itatuwa da kayan marmari ke taimaka maka jin ka koshi.

Haɗuwa da ruwa da fiber yana nufin kuna cin abinci mai kyau ba tare da yawan adadin kuzari ba.

Takaitawa Kankana tana da ruwa mai yawa. Wannan yana sanya shi shayarwa kuma yana taimaka muku jin cikakken.

2. Ya kunshi abubuwan gina jiki da kuma Mahalli Masu Amfani

Har zuwa 'ya'yan itacen, kankana na ɗaya daga cikin mafi ƙarancin adadin kuzari - adadin kuzari 46 kawai a cikin kofi (gram 154). Wannan ya fi ƙananan 'ya'yan itacen ƙaramin suga kamar' ya'yan itace (2).

Kofi ɗaya (gram 154) na kankana yana da wasu abubuwan gina jiki da yawa, gami da waɗannan bitamin da ma'adinai:

• Vitamin C: 21% na Ra'ayin Rana na Yau da kullum (RDI)
• Vitamin A: 18% na RDI
• Potassium: 5% na RDI
• Magnesium: 4% na RDI
• Vitamin B1, B5 da B6: 3% na RDI

Kankana kuma tana dauke da sinadarin carotenoids, gami da beta-carotene da lycopene. Ari, yana da citrulline, muhimmin amino acid.

Anan akwai cikakken bayani game da mafi mahimmancin antioxidants na kankana:

Vitamin C

Vitamin C wani sinadarin antioxidant ne wanda yake taimakawa hana lalacewar kwayar halitta daga kwayoyin cutar.

Carotenoids

Carotenoids rukuni ne na mahaɗan tsire-tsire waɗanda suka haɗa da alpha-carotene da beta-carotene, waɗanda jikinku ya canza zuwa bitamin A.

Lycopene

Lycopene wani nau'in karotenoid ne wanda baya canzawa zuwa bitamin A. Wannan maganin yana kara jan launi don shuka abinci kamar tumatir da kankana kuma yana da nasaba da fa'idodi da yawa ga lafiya.

Cucurbitacin E

Cucurbitacin E shine tsire-tsire mai tsire-tsire tare da tasirin antioxidant da anti-inflammatory. Guna mai zaƙi, dangi na kankana, ya ƙunshi ma fi cucurbitacin E.

Takaitawa Kankana 'ya'yan itace ne masu ƙananan kalori masu yawa a cikin wasu abubuwan gina jiki, musamman carotenoids, bitamin C da cucurbitacin E.

3. Ya pounshi Mayan Gari Wanda Zai Iya Taimakawa Wajen Kare Cutar Kansa

Masu binciken sun yi nazari kan sinadarin lycopene da sauran mahaɗan shuka a cikin kankana domin tasirin cutar kansar.

Kodayake cin abincin lycopene yana da alaƙa da ƙananan haɗarin wasu nau'ikan ciwon daji, sakamakon karatun an haɗu. Haɗin mafi ƙarfi ya zuwa yanzu yana tsakanin lycopene da cututtukan daji na tsarin narkewa ().

Ya bayyana don rage haɗarin cutar kansa ta hanyar rage haɓakar haɓakar insulin (IGF), furotin da ke cikin rabewar sel. Babban matakan IGF suna da alaƙa da cutar kansa ().

Bugu da kari, an bincika cucurbitacin E saboda iyawar sa na hana ciwace ciwace ciwan (,).

Takaitawa Wasu mahadi a cikin kankana, da suka hada da cucurbitacin E da lycopene, an yi nazarinsu kan iyawarsu ta rigakafin kamuwa da cutar kansa, kodayake sakamakon karatun hade yake.

4. Zai Iya Inganta Lafiyar Zuciya

Cutar zuciya ita ce lamba ta farko da take kashe mutane a duk duniya ().

Abubuwan salon rayuwa, gami da abinci, na iya rage haɗarin kamuwa da bugun zuciya da bugun jini ta hanyar rage hawan jini da matakan cholesterol.

Yawancin abubuwan gina jiki a cikin kankana suna da takamaiman fa'idodi ga lafiyar zuciya.

Nazarin ya bayar da shawarar cewa lycopene na iya taimakawa wajen rage cholesterol da hawan jini. Hakanan zai iya taimakawa wajen hana lalacewar ƙwayoyin cuta ga cholesterol ().

Dangane da karatu a cikin kiba, matan da basu gama aure ba da maza 'yan Finland, lycopene na iya rage ƙarfi da kaurin ganuwar jijiya (,).

Kankana kuma tana dauke da sinadarin citrulline, amino acid wanda zai iya kara yawan sinadarin nitric a jiki. Nitric oxide yana taimaka wa hanyoyin jini su fadada, wanda ke rage hawan jini ().

Sauran bitamin da kuma ma'adanai a cikin kankana suma suna da kyau ga zuciyar ka. Wadannan sun hada da bitamin A, B6, C, magnesium da potassium ().

Takaitawa Kankana tana da abubuwa masu rai da yawa wadanda suka hada da zuciya, gami da sinadarin lycopene, citrulline da sauran bitamin da kuma ma'adanai.

5. Mayu Infananan kumburi da damuwa na Oxidative

Kumburi babban mahimmancin cututtuka ne na yau da kullun.

Kankana na iya taimakawa rage kumburi da kuma lalata sinadarin oxidative, tunda tana da wadata a cikin cututtukan anti-inflammatory antioxidants lycopene da bitamin C ().

A cikin binciken na 2015, an ciyar da berayen lab a cikin kankana don ƙarin abinci mara kyau. Idan aka kwatanta da rukunin sarrafawa, sun haɓaka ƙananan matakan mai alamar kumburi mai alamar C-mai amsa sigina da ƙananan ƙarancin ƙwayoyin cuta ().

A wani binciken da aka yi a baya, an bai wa mutane ruwan 'ya'yan tumatir mai dauke da sinadarin lycopene tare da karin bitamin C. Gabaɗaya, alamunsu na kumburi sun sauka kuma antioxidants sun hau. Kankana tana da sinadarin lycopene da bitamin C ().

A matsayin antioxidant, lycopene na iya amfani da lafiyar kwakwalwa. Misali, yana iya taimakawa jinkirta farawa da ci gaban cutar Alzheimer (12).

Takaitawa Lycopene da bitamin C sune antioxidants masu kashe kumburi da ake samu a cikin kankana. Kumburi yana da nasaba da yawancin cututtuka na kullum.

6. Zai Iya Taimakawa Wajen Hana Raunin Cutar Macular

Ana samun Lycopene a sassa da yawa na ido inda yake taimakawa kariya daga lahani da kumburi.

Hakanan na iya hana lalata lalacewar yara (AMD). Wannan matsala ce ta gama gari wacce ke haifar da makanta ga manya ().

Matsayin Lycopene a matsayin antioxidant da anti-inflammatory fili na iya taimakawa hana AMD daga ci gaba da zama mafi muni.

Don neman karin bayani kan yadda zaka kiyaye lafiyar idanun ka, kayi la’akari da karanta Manyan Vitamin guda 9 masu mahimmanci ga lafiyar Ido.

Takaitawa Lycopene na iya taimakawa lafiyar idanu da kare kariya daga lalacewar shekaru (AMD) saboda albarkatun antioxidant da anti-inflammatory.

7. Zai Iya Taimakawa Ciwon tsoka

Citrulline, amino acid a cikin kankana, na iya rage ciwon tsoka. Hakanan ana samunsa azaman kari.

Abin sha'awa, ruwan kankana ya bayyana don inganta shayarwar citrulline.

Wani karamin binciken ya baiwa 'yan wasa ruwan kankana, ruwan kankana da aka gauraya da citrulline ko ruwan citrulline. Duk abubuwan shan kankana sun haifar da raunin jijiyoyi da saurin dawo da bugun zuciya, idan aka kwatanta da citrulline da kansa ().

Masu binciken sun kuma gudanar da gwajin-tube, suna binciken yadda ake shan citrulline. Abubuwan da suka gano sun nuna cewa shan citrulline ya fi tasiri idan aka cinye shi azaman ɓangaren ruwan kankana.

Sauran bincike kuma sun duba yiwuwar citrulline don inganta jimrewa da aiki.

Ya zuwa yanzu, citrulline ba ze inganta aikin motsa jiki a cikin adadin da aka karanta ba, amma har yanzu yanki ne na sha'awar bincike ().

Takaitawa Ruwan kankana na da wasu damar a matsayin abin sha na dawowa bayan motsa jiki. Citrulline na iya zama wani ɓangare na alhakin tasirin saukaka ciwon tsoka.

8. Yana Da kyau ga Fata da Gashi

Vitamin biyu a cikin kankana - A da C - suna da mahimmanci ga lafiyar fata da gashi.

Vitamin C yana taimaka wa jikinka yin collagen, sunadarin dake sanya fatarka ta yi laushi da gashi mai karfi.

Vitamin A shima yana da mahimmanci ga lafiyar fata tunda yana taimakawa ƙirƙirar da gyaran ƙwayoyin fata. Ba tare da isasshen bitamin A ba, fata na iya yin bushewa da ƙyalƙyali.

Dukansu lycopene da beta-carotene na iya taimakawa kare fata daga kunar rana a jiki ().

Takaitawa Abubuwa da dama a cikin kankana suna da kyau ga gashi da fata. Wasu suna taimakawa kiyaye fata yayin wasu kuma suna kariya daga kunar rana.

9. Zai Iya Inganta narkewar abinci

Kankana ta ƙunshi ruwa da yawa da ƙananan zare - dukkansu suna da mahimmanci don narkewar lafiya.

Fiber na iya samar maka da yawa a kujerar ku, yayin da ruwa ke taimakawa wurin narkar da abinci yadda ya kamata.

Cin 'ya'yan itace da kayan marmari masu wadataccen ruwa, gami da kankana, na iya taimakawa matuka wajen bunkasa motsin hanji na yau da kullun.

Takaitawa Fiber da ruwa suna da mahimmanci don narkewar lafiya. Kankana ta ƙunshi duka biyun.

Layin .asa

Kankana 'ya'yan itace mai ban mamaki. Yana da babban abun ciki na ruwa kuma yana samar da wasu mahimman abubuwan gina jiki, gami da lycopene da bitamin C.

Waɗannan abubuwan gina jiki suna nufin cewa kankana ba kawai ƙarancin abinci mai ƙarancin kalori ba ne - yana da kyau ƙwarai ga lafiyar ku.

Yadda Ake Yanke: Kankana