10 Abubuwan Fa'idodi Na ban mamaki na Ragi (Gero na Yatsa)

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Tun zamanin da, ragi (yatsan gero) ya kasance wani ɓangare na abincin Indiya, musamman a Karnataka ta Kudancin inda ake cinsa azaman abinci mai kyau. A cikin wannan labarin, za mu rubuta game da amfanin ragi ga lafiyar jiki.

Ana kiran wannan hatsin gero da sunaye daban-daban kamar ragi a Telugu, Kannada da Hindi, Kodra a Himachal Pradesh, Mandia a Oriya, da Nachni a Marathi.

Akwai nau'ikan ragi iri daban-daban daga launin rawaya, fari, ja, launin ruwan kasa, tan da kuma launin violet. Ana amfani da Ragi wajen yin roti, dosa, puddings, idli, da raggi mudde (bukukuwa), da sauransu.

Ya mallaki kaddarorin masu amfani kamar su cututtukan ciki, antiulcer, antidiabetic, anti-inflammatory, antimicrobial da antioxidant properties.

Darajar abinci na Ragi (gero mai yatsa)

100 grams na ragi dauke da ^[1] :

• 19.1 gram gaba ɗaya fiber na abinci
• 102 milligram jimlar phenol
• Girman carbohydrates gram 72.6
• 344 milligramms na alli
• 283 miligrams phosphorous
• 3.9 baƙin ƙarfe
• Magnesium miligrams 137
• 11 milligramms sodium
• 408 miligramms na potassium
• 0.47 milligrams jan ƙarfe
• Miligram 5.49 manganese
• 2.3 milligrams tutiya
• Migram 0.42 thiamine
• 0.19 milligramms riboflavin
• 1.1 milligram niacin

Amfanin Lafiya Na Ragi (Gero Na Yatsa)

1. Yana karfafa kasusuwa

Idan aka kwatanta shi da sauran hatsin gero, ana ɗaukar ragi a matsayin ɗayan mafi kyawun hanyoyin samun ƙwayoyin calcium tare da 344 mg na ma'adinai a cikin gram 100 na ragi ^[biyu] . Alli shine mahimmin ma'adinai da ake buƙata don kiyaye ƙasusuwa da haƙoranku cikin lafiya da ƙarfi, don haka ya hana farkon osteoporosis a cikin manya. Maganin sinadarin calcium shine ɗayan dalilan da yasa ake ciyar da yara masu girma ragi porridge.

2. Kula da ciwon suga

Gero wanda ya kunshi gashin iri (testa) yana cike da polyphenols da zaren abinci ^[3] . Ragi sananne ne don magance cutar ciwon sikari, wani ciwo mai ciwuwa mai saurin ciwan jini wanda ke haifar da hauhawar jini, sakamakon ƙarancin insulin. Kasancewa mai ƙananan glycemic index abinci, yana taimaka wajan kiyaye matakan sikarin jininka. Don haka, marasa lafiya masu ciwon sukari waɗanda ke haɗa ragi a cikin abincin su na yau da kullun suna da ƙarancin amsa glycemic.

3. Yana hana kiba

Babban abun ciki na fiber a cikin ragi yana hana ku cin abinci fiye da kima kuma yana sa cikin ku ya cika na dogon lokaci. Hakanan yana dauke da amino acid tryptophan wanda yake aiki a matsayin mai hana cin abinci kuma yana da tasiri wajen rage nauyi. Don haka, maye gurbin alkama da shinkafa don ragi don hana kiba ^[4] .

4. Yana kara lafiyar zuciya

Garin Ragi yana dauke da kyawon magnesium da potassium. Magnesium yana taimakawa wajen kiyaye bugun zuciya da aikin jijiya na yau da kullun ^[5] Ganin cewa, sinadarin potassium yana taimakawa yadda ya kamata na tsokar zuciya da kuma rage kasadar atherosclerosis ^[6] . A gefe guda, abun ciki na zare da amino acid threonine suna hana tarin kitse a cikin hanta kuma suna rage yawan cholesterol a jiki.

5. Yana bada kuzari

Kamar yadda ragi yake da adadi mai yawa na carbohydrates, furotin da mai mai ƙanshi, hakan zai taimaka wajan samarda kuzari a jikin ku da kwakwalwar ku ^[7] . Ana iya cin Ragi azaman abincin motsa jiki na pre / post ko kuma idan kuna fuskantar gajiya, kwano na ragi zai dawo da ƙarfin kuzarinku nan take. Hakanan yana inganta ƙwarewar wasan motsa jiki yana taimaka maka gina ƙarfin jimiri.

Ragi kuma sananne ne don taimakawa jiki shakatawa ta halitta saboda abubuwan tryptophan don haka rage damuwa, ciwon kai, da damuwa.

6. Yana hana cututtuka masu saurin faruwa

Antioxidants polyphenol a cikin ragi suna taimakawa wajen yaƙar jiki da ƙwayoyin cuta da cututtuka ^[8] . Abubuwan antioxidants suna hana ƙwayoyin ƙwayoyin lafiya daga lalacewar sanadarin da ke haifar da 'yanci kyauta. Wadannan tsattsauran ra'ayi masu sanannun sanannu ne don canzawa da canza lipids, furotin da DNA wanda ke haifar da yawan cututtuka ciki har da kansar, cututtukan zuciya, da dai sauransu.

7. Yaƙe-yaƙe anemia

Ragi, kasancewa kyakkyawan tushen ƙarfe, ana ɗaukarsa babban abinci ne ga marasa lafiya masu fama da cutar jini da kuma mutanen da ke da ƙananan matakan haemoglobin. Hemoglobin shine furotin wanda yake cikin jajayen ƙwayoyin jini wanda ke da alhakin ɗaukar oxygen a cikin jiki. Bugu da kari, wannan gero din din din din din shine mai kyau wanda yake kara samarda jajayen kwayoyin jini.

8. Yayi kyau ga uwaye masu shayarwa

Iyaye masu shayarwa, waɗanda ke shan ragi a matsayin wani ɓangare na abincin su na yau da kullun, za su haɓaka samar da ruwan nono. Yana inganta samarda madara saboda kasancewar amino acid, calcium da iron wadanda suma suna da amfani ga yaro.

9. Yana inganta narkewar abinci

Abincin fiber na abinci a cikin ragi yana taimakawa cikin narkewar abinci yadda yakamata. Yana taimakawa cikin shigewar abinci cikin hanji, yana sauƙaƙa abincin ya narke. Fiber shima yana taimakawa cikin motsawar hanji mai santsi kuma yana hana maƙarƙashiya ko kuma mara bayan gida mara tsari ^[9] .

10. Jinkirta tsufa

Gero ragi yana yin abubuwan al'ajabi ga fata ta hanyar taimaka maka kula da fata ta samartaka, godiya ga amino acid kamar methionine da lysine wanda ke sanya kyallen fatar ya zama mai rauni ga wrinkles kuma yana hana faduwar fata. Cin ragi a kowace rana zai kiyaye tsufa da wuri.

Hanyoyin Hada Ragi A Cikin Abincin Ku

• Don karin kumallo, zaku iya samun ragi porridge wanda aka ɗauka ɗayan mafi kyawun girke-girke don ƙimar nauyi.

• Ana amfani da garin Ragi wajen yin shi ragi mudde (kwallaye) waɗanda ake ci tare da sambhar ko curry .

• Kuna iya samun ragi a cikin nau'i na idli, dabaran , zunubi da pakoda kuma.

• Idan kana da hakori mai zaki, zaka iya shirya ragi ladoo, ragi halwa da cookies na ragi.

1. [1]Chandra, D., Chandra, S., Pallavi, & Sharma, A. K. (2016) .Bayani game da gero mai yatsa (Eleusine coracana (L.) Gaertn): Gidan wutar lantarki mai amfani da abubuwan gina jiki. Kimiyyar Abinci da Lafiyar Dan Adam, 5 (3), 149-155.
2. [biyu]Puranik, S., Kam, J., Sahu, P. P., Yadav, R., Srivastava, R.K, Ojulong, H., & Yadav, R. (2017). Yin amfani da Gero Na Yatsa don Yaƙar Calarancin Calcium a cikin 'Yan Adam: salubale da Bukatu. Fasa a Kimiyyar Shuka, 8, 1311
3. [3]Devi, P. B., Vijayabharathi, R., Sathyabama, S., Malleshi, N. G., & Priyadarisini, V. B. (2011). Amfanin lafiya na gero mai yatsa (Eleusine coracana L.) polyphenols da fiber na abinci: nazari. Jaridar Kimiyyar Abinci da Fasaha, 51 (6), 1021-40.
4. [4]Kumar, A., Metwal, M., Kaur, S., Gupta, AK, Puranik, S., Singh, S., Singh, M., Gupta, S., Babu, BK, Sood, S.,… Yadav , R. (2016). Nimar Abincin Abinci na Gero Mai Yatsa [Eleusine coracana (L.) Gaertn.], Da Inganta Su Ta Hanyar Hanyoyin Omics. Ronasusoshin Kimiyyar Shuka, 7, 934.
5. [5]Tangvoraphonkchai, K., & Davenport, A. (2018) .Magnesium da Cututtukan zuciya da jijiyoyin jini. Ci gaba a Ciwon Cutar Koda, 25 (3), 251-260.
6. [6]Tobian, L., Jahner, T. M., & Johnson, M. A. (1989). Maganin atherosclerotic cholesterol ester a bayyane an rage shi sosai tare da cin abinci mai yawan potassium. Jaridar hauhawar jini. Arin: jaridar hukuma ta Societyungiyar Hawan Jini ta Duniya, 7 (6), S244-5.
7. [7]Hayamizu, K. (2017) .Amino Acids da Metabolism na Makamashi. Cigaban makamashi don Ingantaccen Ayyuka da Ayyuka na Dan Adam, 339-349.
8. [8]Subba Rao, M. V. S. S. T., & Muralikrishna, G. (2002). Kimantawa game da abubuwan antioxidant na albarkatun mai daɗaɗɗen ƙwayoyin cuta daga asalin ɗan yatsan gero da ƙugu (Ragi, Eleusine coracana Indaf-15) .Journal na aikin gona da sinadaran abinci, 50 (4), 889-892.
9. [9]Lattimer, J. M., & Haub, M. D. (2010). Hanyoyin zaren abinci da abubuwanda ke tattare dasu kan lafiyar rayuwa. Magunguna, 2 (12), 1266-89.