10 Fa'idodin Amfanin Lafiya na Apricot, Gina Jiki da Kayan girke-girke

Mafi Kyawun Sunaye Ga Yara

Bene:

Ranar Haifuwa:

Aika Da

Aiko Min Da Imel Nuna A Shafin

Kawai A ciki

• 6 Hrs da suka wuce Chaitra Navratri 2021: Kwanan wata, Muhurta, Ibada da Muhimmancin Wannan Bikin
• 
• 7 Hrs da suka wuce Hina Khan tayi Murmushi Tare da Inuwar Green Green Inuwa Da Lebunan tsirara Masu Haskakawa Samun Dubi Kadan Cikin Matakai Masu Sauƙi!
• 9 Hrs da suka wuce Ugadi Da Baisakhi 2021: Haɗa Farin Cikinku Da Shagalinku Tare Da Cece-Kuce Masu Kwarewar Gargajiya na Gargajiya
• 12 da ta wuce Horoscope na yau da kullun: 13 Afrilu 2021

Karka Rasa

• Fasaha BSNL Yana Cire cajin Shigowa Daga Haɗin Haɗin Broadband
• Wasanni IPL 2021: BalleBaazi.com tana maraba da kakar tare da sabon kamfen 'Cricket Machao'
• Fina-finai Vira Sathidar Aka Narayan Kamble Daga Kotu Ya Wuce Saboda COVID-19
• Labarai Masunta uku suna fargabar sun mutu yayin da jirgin ya yi karo da kwale-kwale a gabar tekun Mangaluru
• Motoci Kabira Motsi Hamisa 75 An Bada Gudanar da Kasuwancin Kasuwanci a Indiya
• Kudade Faduwar Farashin Gwal Ba Kamu bane Damuwa Ga NBFCs, Bankuna Suna Bukatar Su Kiyaye
• Ilimi Sakamakon Sakamakon Policeansanda na CSBC Bihar na ƙarshe na 2021 ya bayyana
• Tafiya Mafi Kyawun wurare 10 Don Ziyarta A Maharashtra A Watan Afrilu

A kimiyyance da ake kira Prunus armeniaca, apricots 'ya'yan itace ne da ke da alaƙa da plums da peaches. Wadannan 'ya'yan itacen mai dadi suna da taushi - duka daga ciki da waje kuma suna daya daga cikin' ya'yan itatuwa da suka fi dacewa. Apricots yawanci launin ruwan lemo ne ko rawaya mai launin shuɗi kaɗan. Fruitsananan fruitsa fruitsan itacen suna cike da jerin abubuwan ma'adinai da bitamin masu ban sha'awa kamar bitamin A, bitamin C, bitamin K, bitamin E, potassium, jan ƙarfe, manganese, magnesium, phosphorous da niacin ^[1] .

Kyakkyawan tushen fiber, apricots na iya bushe kuma a ci shi ko za'a iya cinye shi ɗanye shima. Suna da fa'idodi masu yawa na kiwon lafiya, ma'ana, daga magance narkewar abinci da rage cholesterol zuwa taimakon raunin nauyi da magance yanayin numfashi ^[biyu] .

Ana amfani da apricots a wasu nau'ikan shirye-shirye kamar jams, juices, da jellies apricot oil ana amfani dashi azaman mahimmin mai don dalilai daban-daban na kiwon lafiya kuma.

Abincin Abinci na Apricots

Giram 100 na waɗannan fruitsa fruitsan itacen suna ƙunshe da adadin kuzari 48, mai mai 0.39, da baƙin ƙarfe 0.39 Sauran abubuwan gina jiki a cikin gram 100 na apricot sune kamar haka ^[3] :

• 11.12 g carbohydrate
• 2 g fiber
• 86.35 g ruwa
• 1.4 g furotin
• 13 MG na alli
• Magnesium 10 na mai
• 23 mg phosphorus
• 259 MG potassium
• 1 mg sodium

Amfanin Lafiyar Apricot

1. Yana magance maƙarƙashiya

Apricots suna da wadataccen fiber kuma suna da amfani don sassauƙan hanji. Ana ba da shawarar mutanen da ke fama da matsalar maƙarƙashiya su cinye apricots saboda halayen laxative ^[4] . Abincin fiber a cikin apricots yana motsa ruwan ciki da narkewar abinci wanda ke taimakawa wajen shafan abubuwan gina jiki da kuma ragargaza abinci, yana mai sauƙin aiwatarwa.

2. Yana inganta lafiyar zuciya

Apricot cike suke da fiber wanda ke taimakawa wajen rage cholesterol, wanda ke kiyaye zuciyar ka lafiya. Apricots yana kara kyastarol (HDL) mai kyau kuma yana rage cholesterol mara kyau (LDL). Hakanan, ‘ya’yan itacen suna dauke da sinadarin potassium wanda yake daidaita matakan wutan lantarki a cikin tsarin ^[5] .

3. Yana kara lafiyar kashi

Theananan fruitsa fruitsan itace zagaye sun mallaki ƙwayoyin calcium, ƙarfe, jan ƙarfe, manganese da phosphorous waɗanda suke da muhimmanci don ci gaban ƙashi ^[6] . Cin waɗannan fruitsa fruitsan itacen yau da kullun a cikin yanayin sarrafawa zai hana cutar sanyin ƙashi, inganta ci gaban lafiya da ci gaban ƙasusuwa, da hana yanayin tsufa.

4. Yana inganta kumburi

Apricots na taimakawa wajen kiyaye matakan ruwa na jiki saboda suna dauke da ma'adanai biyu masu mahimmanci kamar potassium da sodium. Wadannan ma'adanai suna kula da daidaiton ruwa a jiki kuma suna rarraba makamashi zuwa sassa daban-daban na gabobi da tsokoki kuma suna inganta metabolism ^[7] .

5. Yana hana cutar daji

Apricots na dauke da sinadarin carotenoids da sauran sinadarin antioxidant wanda ke taimakawa wajen hana kamuwa da cutar kansa. Wadannan antioxidants suna hana cutarwa daga shiga jiki da lalata kwayoyin cutar kansa ^[8] .

6. Yana taimakawa rage nauyi

Inarancin adadin kuzari, apricots suna da amfani ga abincin rage nauyi. Fiber din da ba za a iya narke shi ba a cikin apricots zai ci gaba da cika cikin ku na tsawon lokaci kuma ya sa ku koshi, don haka yana taimakawa asarar nauyi ^[9] .

7. Yana maganin zazzabi

Mutanen da ke fama da zazzaɓi na iya samun ruwan 'ya'yan apricot saboda yana ƙunshe da dukkan ma'adanai da bitamin masu mahimmanci waɗanda zasu taimaka wajen lalata ɗakunan abubuwa daban-daban. ^[10] . Abubuwan kwantar da hankali da anti-mai kumburi a cikin apricots na iya rage kumburi kuma yana kawo taimako daga zazzaɓi.

8. Yana kara adadin RBC

Apricots suna da wadataccen ƙarfe wanda ke taimakawa wajen samar da jajayen ƙwayoyin jini. Ironarfin baƙin heme wani nau'in ƙarfe ne wanda yake a cikin apricots wanda ke ɗaukar lokaci don sha a cikin jiki kuma tsawon lokacin da zai zauna, ƙari ne damar da za a iya hana kamuwa da cutar ^{[goma sha]} .

9. Yana inganta gani

Yin amfani da apricots akai-akai na iya taimakawa inganta idanunka, saboda kasancewar bitamin A cikin 'ya'yan itacen ^[12] . Hakanan yana taimakawa hana asarar gani da ke da alaƙa da shekaru.

10. Yana shayar da jiki

Wutan lantarki da ke cikin apricots suna ba da gudummawa ga babban ɓangaren fa'idar lafiyar apricot. Wannan zai taimaka wajen kiyaye ruwan ruwa a jikinka kuma yana sanya jiki yin danshi. Hakanan yana taimakawa wajen rage jijiyoyin jiki ^[13] .

Kayan Kiwan Lafiya na Lafiya

1. Salatin Apricot-spinach

Sinadaran ^[14]

• 1 kofin baƙar fata, dafa
• 1 kofin yankakken apricots
• 1 matsakaici ja ko barkono kararrawa mai rawaya, a yanka a cikin tube
• 1 scallion, yankakken yanka 1 tablespoon yankakken sabo cilantro
• 1 tafarnuwa albasa, minced
• & frac14 kofin apricot nectar
• Man zaitun cokali 2
• 1 teaspoon grated sabo ne ginger
• 4 kofuna waɗanda shredded sabo ne alayyafo

Kwatance

• Hada baƙar baƙin, apricots, barkono mai ƙararrawa, scallion, cilantro, da tafarnuwa a cikin kwano mai matsakaici.
• Bayan haka, hada ruwan kwadon apricot, mai, ruwan khal shinkafa, waken soya, da ginger kuma girgiza sosai.
• Zuba shi a kan hadin wake.
• Rufe tare da tsare da kuma sanya a cikin firiji na awanni 2.
• Theara alayyafo da haɗuwa sosai.

2. Kwakwa mai hatsi

Sinadaran

• ⅓ kofin hatsi
• Kofin madara kwakwa mara dadi
• Gishiri tsunkule
• ⅓ kofin apricots
• Zanyen hatsi cokali 1
• 1 teaspoon maple syrup

Kwatance

• Hada hatsi, madarar kwakwa da gishiri a cikin kwano.
• Rufe da sanyaya cikin dare.
• Top tare da apricots, hazelnuts da maple syrup.

Illolin Apricots

• Mata masu ciki da masu shayarwa ya kamata su guji shan apricot.
• A wasu mutane, yana iya haifar da cututtukan ciki ^{[goma sha biyar]} .
• Kada ku cinye tsaba na apricot tunda suna da guba kuma suna haifar da gubar cyanide.

1. [1]Chang, S. K., Alasalvar, C., & Shahidi, F. (2016). Binciken 'ya'yan itacen busassun: Phytochemicals, tasirin antioxidant, da fa'idodin kiwon lafiya. Jaridar Abincin Aiki, 21, 113-132.
2. [biyu]Alasalvar, C., & Shahidi, F. (2013). Abubuwan haɗuwa, phytochemicals, da fa'idodi masu fa'ida ga healtha driedan 'ya'yan itace: bayyani. 'Ya'yan itacen da aka bushe: Kwayoyin cuta da illolin kiwon lafiya, 1-19.
3. [3]Slavin, JL, & Lloyd, B. (2012). Amfanin 'ya'yan itace da kayan marmari a jiki. Ci gaban abinci mai gina jiki, 3 (4), 506-516.
4. [4]Skinner, M., & Hunter, D. (Eds.). (2013). Abubuwan rayuwa a cikin 'ya'yan itace: fa'idodin kiwon lafiya da abinci mai aiki. Wiley-Blackwell.
5. [5]Zeb, A., & Mehmood, S. (2004). Aikace-aikacen Lafiya. Jaridar Pakistan na Nutrition, 3 (3), 199-204.
6. [6]Van Duyn, M. A. S., & Pivonka, E. (2000). Bayani game da fa'idodin lafiyar 'ya'yan itace da kayan marmari ga ƙwararrun masu cin abinci: adabin da aka zaɓa. Jaridar Diungiyar Abincin Amurka, 100 (12), 1511-1521.
7. [7]Leccese, A., Bartolini, S., & Viti, R. (2008). Jimlar iyawar antioxidant da abubuwan cikin rayuwa a cikin sabo apricots. Dokar alimentaria, 37 (1), 65-76.
8. [8]Dutta, D., Chaudhuri, U. R., & Chakraborty, R. (2005). Tsarin, fa'idodin kiwon lafiya, kayan antioxidant da sarrafawa da adana carotenoids. Jaridar Afirka ta Fasaha, 4 (13).
9. [9]Campbell, O. E., & Padilla-Zakour, O. I. (2013). Phenolic da carotenoid abun da ke ciki na peaches na gwangwani (Prunus persica) da apricots (Prunus armeniaca) kamar yadda nau'ikan da peeling suka shafa. Binciken abinci na duniya, 54 (1), 448-455.
10. [10]Leccese, A., Bartolini, S., & Viti, R. (2007). Jimlar iyawar antioxidant da kayan cikin halittu a cikin 'ya'yan itacen apricot. Jaridar Duniya ta Kimiyyar 'Ya'yan itace, 7 (2), 3-16.
11. [goma sha]Kader, A. A., Perkins-Veazie, P., & Lester, G. E. (2004). Ingancin abinci da mahimmancin sa ga lafiyar dan adam. Ma'ajin Kasuwanci na 'Ya'yan itãcen marmari, Kayan lambu, da Fulawa da hannun jari, 166.
12. [12]Johnson, E. J. (2002). Matsayin carotenoids a lafiyar mutum. Abinci a cikin kulawa na asibiti, 5 (2), 56-65.
13. [13]Tian, ​​H., Zhang, H., Zhan, P., & Tian, ​​F. (2011). Abubuwan da ke haɗuwa da antioxidant da ayyukan antimicrobial na farin apricot almond (Amygdalus communis L.) mai. Jaridar Turai ta ilimin kimiya da kere-kere, 113 (9), 1138-1144.
14. [14]Cin Lafiya. (nd). Kiwan Lafiya na Apricot Recipes [blog post]. An dawo daga, http://www.eatingwell.com/recipes/19191/ingredients/fruit/apricot/?page=3
15. [goma sha biyar]Schmitzer, V., Slatnar, A., Mikulic ‐ Petkovsek, M., Veberic, R., Krska, B., & Stampar, F. (2011). Nazarin kwatancen na farko da na sakandare a cikin ƙwayoyin apricot (Prunus armeniaca L.). Jaridar Kimiyyar Abinci da Noma, 91 (5), 860-866.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin