Amfani 14 na Lafiyar Rumman na Fata, Gashi & Kiwon Lafiya

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Ruman ana daukarta daya daga cikin lafiyayyun yayan itace. Daga hanawa ko magance cututtuka daban-daban har zuwa rage kumburi, rumman suna da fa'idodi da yawa na kiwon lafiya ^[1] . Ana kiran 'ya'yan itacen' anar 'a yaren Hindi kuma ana amfani da shi sosai a Ayurveda don warkar da cututtuka daban-daban.

Rumman suna da kwasfa mai wuya a waje da ciki, akwai kananan 'ya'yan itace masu ci da ake kira arils wanda ko dai an ci shi danye ko kuma an sarrafa shi cikin ruwan rumman. Ruman daya rike sama da iri 600 kuma suna cike da abinci mai gina jiki. Hakanan ana amfani da tsaba don yin man iri na rumman, wanda ke da tasirin lafiya da yawa na ciki da waje.

yadda ake kawar da suntan nan take

Abincin Gina Na Rumman

Giram 100 na rumman sun ƙunshi gham 77.93 na ruwa da kuma adadin kuzari 83. Suna kuma ƙunshe

• 1.17 grams duka lipid (mai)
• 18.70 grams carbohydrates
• 13.67 gram sukari
• 4.0 grams duka fiber na abinci
• 1.67 giram mai gina jiki
• 10 migrams na alli
• Baƙin ƙarfe milligrams 0.30
• Magnesium miligram 12
• 36 milligrams na phosphorous
• 236 miligram na potassium
• 3 milligramms sodium
• 0.35 milligrams tutiya
• 10.2 milligrams bitamin C
• Miliyoyin 0,067 thiamin
• 0.053 milligramms riboflavin
• 0.293 milligram niacin
• 0.075 milligrams bitamin B6
• 38 fog folate
• Migram 0.60 na bitamin E
• 16.4 µg bitamin K

Amfanin lafiya na Rumman

1. Yana inganta lafiyar jima'i

Ruman da aka sani suna da sakamako mai kyau a kan yanayinku.

Dangane da wani bincike, an san wannan 'ya'yan itacen ne don inganta alamomin rashin karfin erectile ta hanyar kara yawan jini a cikin kwayoyin halittar mutum, don haka warkar da rashin kuzari ^[biyu] , ^[3] . Hakanan yana kara matakan testosterone wanda ke kara sha'awar jima'i ga maza da mata.

2. Yana kara lafiyar zuciya

Ruman na iya inganta lafiyar zuciya kuma saboda kasancewar wani mai mai mai da ake kira punicic acid da sauran kwayoyin antioxidants masu karfi kamar tannins da anthocyanins wanda zasu iya taimakawa kariya daga cutar zuciya ^[4] . Wani binciken da aka gudanar ya nuna cewa mutanen da suka cinye rumman suna da karuwar kwalastaral mai kyau da kuma lalacewar leda mai dauke da sinadarin oxidized, wanda hakan ke yanke barazanar atherosclerosis ^[5] .

Bugu da kari, ‘ya’yan itacen ma na rage hawan jini ^[6] kuma cin shi a kowace rana zai inganta gudan jini zuwa zuciya a cikin marasa lafiyar da ke fama da cututtukan zuciya ^[7] .

3. Yana hana cutar daji

An gano ‘ya’yan Ruman da suka rage barazanar kamuwa da cutar sankarar mafitsara, cutar sankara mafi yawan maza ^[8] . 'Ya'yan sun mallaki kadarorin cututtukan da za a iya danganta su da kasancewar sinadarin punicic wanda ke hana yaduwar kwayar cutar kansa kuma yana haifar da mutuwar kwayar cutar kansa ^[9] . Wannan abincin da ke yaƙar cutar kansa na iya hana ci gaban ƙwayoyin kansar nono kuma yana motsa mutuwar kwayar ƙwayoyin kansa ^[10] , ^{[goma sha]} .

4. Yana hana kiba

Cin rumman zai taimaka wajan rigakafin kiba tunda sunada wadata a polyphenols, flavonoids, anthocyanins da tannins, duk wadannan taimakon suna hanzarta aiwatar da kitse da kuma bunkasa kuzarinka ^[12] . Cin rumman ko shan gilashin ruwan rumman na taimakawa wajen danne sha'awarka, don haka rage damar yin kiba.

5. Rage haɗarin amosanin gabbai

Ruman pomegranate na iya taimakawa sauƙaƙewar cututtukan zuciya da haɗin gwiwa saboda suna da kyakkyawan tushen ƙwayoyin antioxidants da ake kira flavonols, waɗanda suke aiki azaman masu kashe kumburi a cikin jiki. Bincike ya gano cewa cirewar irin rumman na da ikon toshe enzymes da ke lalata mahaɗin cikin mutanen da ke fama da cutar sanyin ƙashi ^[13] . Wani binciken dabba ya nuna cewa cirewar pomegranate yana rage farawa da saurin kamuwa da cututtukan da ke tattare da collagen ^[14] .

amfanin apple ga fata

6. Inganta wasan motsa jiki

A cikin binciken da aka buga a cikin Journal of Nutrition and Metabolism, 'yan wasan da suka sha ruwan kwalan 500 na ruwan rumman na tsawon kwanaki 15 sun ga ingantaccen wasan motsa jiki ^{[goma sha biyar]} , ^[16] . Domin ruwan 'ya'yan pomegranate na inganta yanayin jimiri da wasan motsa jiki a cikin' yan wasa a cikin mintina 30 na shan abinci saboda kasancewar antioxidants.

7. Jinkirta tsufa

Rumman suna dauke da sinadarin antioxidants kamar bitamin C da bitamin E wadanda ke taimakawa wajen rage tasirin kwayar cutar a jiki. Kyawawan 'yanci a cikin jiki suna sanya fatar jikinka ta tsufa sosai kafin ka tsufa. Magungunan tsire-tsire masu amfani a cikin fruita helpan itace suna taimakawa sabuntawar ƙwayoyin fata. Wannan yana taimakawa wajen kiyaye wrinkles da sagging fata a bay ^[17] .

Bugu da kari, sinadarin antioxidant a cikin rumman na iya taimakawa wajen magance kumburin fata, fashewar fata da kuma kara karfin fata na kare kanta daga lalacewar rana.

8. Yana inganta lafiyar gashi

Idan kuna fama da zafin gashi, ku cinye 'ya'yan rumman. Suna taimaka wajan karfafa gashin gashi saboda punicic acid, mai kitse mai sa gashinku karfi. Ruman pomegranate kuma suna inganta zagawar jini a fatar kai da haifar da ci gaban gashi.

9. Yana maganin karancin jini

Rumman shine tushen ƙarfe mai kyau wanda zai iya taimakawa haɓaka matakan haemoglobin ɗinka ^[18] . Hemoglobin shine furotin mai arzikin ƙarfe wanda aka samu a cikin jajayen ƙwayoyin jini wanda ke da alhakin ɗaukar oxygen a cikin jiki. Levelsananan matakan haemoglobin suna haifar da anemia. Bugu da kari, rumman suna dauke da bitamin C wanda ke taimakawa wajen saurin karbar karfen a jiki.

10.Ya magance matsalolin ciki

Ruman pomegranate suna dauke da kaddarorin antibacterial da anti-inflammatory wanda ke taimakawa sauƙaƙa matsalolin da suka shafi ciki kamar su gudawa, zazzaɓi da cutar kwalara ^[19] . Kasancewar mahaukatan bioactive, antioxidants da punicic acid suna da amfani wajen magance kumburi a cikin hanji kuma yana yaƙi da cututtukan ƙwayoyin cuta.

Bugu da kari, cin rumman ko shan ruwan rumman bayan cin abinci yana taimakawa wajen saurin narkewar abinci da sauri, don haka inganta narkewar abinci ^[ashirin] .

yadda ake tsaftace kwalabe na ruwa

11. Yana rage barazanar kamuwa da cutar sikari ta biyu

Yawancin karatu sun danganta tasirin rumman wajen hanawa da magance ciwon sukari na nau'in 2. Rumman suna dauke da sinadarin ellagic acid, punicalagin, oleanolic, ursolic, uallic acid da gallic acid wadanda aka sani suna da sinadarai masu rage ciwon suga. Hakanan, rumman suna da antioxidant polyphenols wanda ke taimakawa bi da hana ciwon sukari na nau'in 2 ^{[ashirin da daya]} .

12. Yana kiyaye hakora

Ruman suna da tasiri wajen yaƙi da ƙwayoyin cuta na baki, saboda suna da kayan aikin kashe ƙwayoyin cuta. Hakanan yana hana haɓakar ƙananan ƙwayoyin cuta waɗanda ke lalata enamel ɗin haƙori. Wani bincike da aka buga a Kimiyyar Rayuwa ta Zamani ya nuna cewa shan rumman na rage samar da abin almara da kashi 32 cikin dari ^[22] .

13. Yana rage barazanar Alzheimer

Ingantaccen ƙwaƙwalwar ajiya da ingantaccen aiki na fahimi ana danganta su ga polyphenol antioxidants da aka samo su da yawa a cikin ƙwayoyin rumman. Punicalagin, wani nau'in polyphenol sananne ne don rage matakan amyloid plaque wanda ke taruwa tsakanin ƙwayoyin jijiyoyin kwakwalwa wanda ke haifar da cutar Alzheimer ^{[2. 3]} . Cin rumman a kullun zai inganta ƙwarewar fahimtarka.

14. Yana hana cutar hanta mai mai

Cutar hanta mai haɗari tana faruwa lokacin da aka tara kitse a cikin hanta. Zai iya haifar da haɗarin lafiya lokacin da ya ci gaba da haifar da cutar hanta, ciwon hanta da cutar hanta. Idan ana sha kullum, rumman na iya hana kumburin hanta da kuma cutar hanta mai mai ^[24] . Bugu da kari, ‘ya’yan itacen na iya taimakawa kare hanta lokacin da kake fama da cutar jaundice ^[25] .

Yaushe Zai Ci Kuma Yawa Zai Cinye

Mafi kyawon lokacin cin rumman shine da safe bayan an sha gilashin ruwa. Koyaya, zaku iya samun shi azaman abincin dare ko bayan cin abinci. A cewar Ma'aikatar Aikin Noma ta Unites, yawan shawarar da ake bayarwa a kullum shine kofuna 2 na rumman kowace rana.

Hanyoyin Cin Rumman

• Zaka iya shan ruman a cikin ruwan 'ya'yan itace ko santsi.

• Yayyafa pomegranate a cikin garin oatmeal ko a cikin salad da 'ya'yan itace da kayan lambu.

• Yi amfani da shi azaman topping a cikin fili ko dandano yogurt.

• Shirya parfait na yogurt tare da 'ya'yan rumman,' ya'yan itace da granola.

• Yayin daɗaɗa nonon kaza za ku iya yayyafa 'ya'yan rumman don zaƙi.

1. [1]Zarfeshany, A., Asgary, S., & Javanmard, S. H. (2014). Imanin pomegranate na lafiya. Bincike mai zurfi na Biomedical, 3, 100.
2. [biyu]Azadzoi, K. M., Schulman, R. N., Aviram, M., & Siroky, M. B. (2005). Stressananan damuwa a cikin cututtukan cututtuka na arteriogenic: rawar prophylactic na antioxidants. Jaridar Urology, 174 (1), 386-393.
3. [3]Gandun daji, C. P., Padma-Nathan, H., & Liker, H. R. (2007). Inganci da amincin ruwan 'ya'yan pomegranate kan inganta ciwan kafa a cikin majiyyatan maza masu fama da laulayin mara ƙarfi zuwa matsakaici: bazuwar wuri, sarrafa-wuribo, makafi biyu, nazarin gicciye. Jaridar Duniya ta Bincike Rashin Iko, 19 (6), 564.
4. [4]Aviram, M., & Rosenblat, M. (2013). Rumman don lafiyar zuciyarka. Rambam Maimonides Jaridar Lafiya, 4 (2), e0013.
5. [5]Esmaillzadeh, A., Tahbaz, F., Gaieni, I., Alavi-Majd, H., & Azadbakht, L. (2006). Sakamakon cholesterol-rage tasirin ruwan 'ya'yan rumman mai mahimmanci a cikin marasa lafiya masu ciwon sukari na II tare da hyperlipidemia. Jaridar Duniya don Bincike da Nutrition Research, 76 (3), 147-151.
6. [6]Sahebkar, A., Ferri, C., Giorgini, P., Bo, S., Nachtigal, P., & Grassi, D. (2017). Hanyoyin ruwan 'ya'yan rumman a kan karfin jini: Bincike na yau da kullun da meta-bincike na gwajin gwaji bazuwar. Nazarin Magunguna, 115, 149-161.
7. [7]Sumner, M. D., Elliott-Eller, M., Weidner, G., Daubenmier, J. J., Chew, M. H., Marlin, R., ... & Ornish, D. (2005). Hanyoyin amfani da ruwan 'ya'yan rumman a kan sanya turaruwar maikocardial a cikin marasa lafiya da ke fama da cututtukan zuciya. Jaridar Kasuwancin Amurka, 96 (6), 810-814.
8. [8]Koyama, S., Cobb, L. J., Mehta, H. H., Seeram, N. P., Heber, D., Pantuck, A.J, & Cohen, P. (2009). Ruwan pomegranate yana haifar da apoptosis a cikin ƙwayoyin cutar kanjamau ta mutum ta hanyar sauya yanayin IGF-IGFBP. Ci gaban haɓakar girma & bincike na IGF: mujallar hukuma ta Cibiyar Nazarin Hormone Research Society da International IGF Research Society, 20 (1), 55-62.
9. [9]Sineh Sepehr, K., Baradaran, B., Mazandarani, M., Khori, V., & Shahneh, F. Z. (2012). Nazarin kan ayyukan cytotoxic na Punica granatum L. var. spinosa (apple punice) cirewa akan layin kwayar prostate ta hanyar shigar da apoptosis. ISRN magunguna, 2012.
10. [10]Shirode, A. B., Kovvuru, P., Chittur, S. V., Henning, S. M., Heber, D., & Reliene, R. (2014). Abubuwan da ke haifar da rigakafin pomegranate a cikin MCF cells 7 ƙwayoyin kansar nono suna haɗuwa da rage haɓakar jigilar DNA da haɓakar ƙarfe biyu. Kwayar Kwayar Kwayar cuta, 53 (6), 458-470.
11. [goma sha]Jeune, M. L., Kumi-Diaka, J., & Brown, J. (2005). Ayyukan anticancer na ruwan pomegranate da genistein a cikin ƙwayoyin kansar ɗan adam. Jaridar Abinci na Magunguna, 8 (4), 469-475.
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13. [13]Rasheed, Z., Akhtar, N., & Haqqi, T. M. (2010). Ruman pomegranate ya hana kunnawa interleukin-1β-kunnawa na MKK-3, p38'-MAPK da maɓallin rubutaccen RUNX-2 a cikin cututtukan osteoarthritis na chondrocytes. Arthritis Research & Far, 12 (5), R195.
14. [14]Shukla, M., Gupta, K., Rasheed, Z., Khan, K. A., & Haqqi, T. M. (2008). Abubuwan da ke tattare da kwayoyin halitta / metabolites na pomegranate (Punica granatum L) sun fi dacewa hana aikin COX2 ex vivo da IL-1beta-ƙaddamar da PGE2 a cikin chondrocytes na mutum a cikin vitro. Jaridar Kumburi (London, Ingila), 5, 9.
15. [goma sha biyar]Arciero, P.J, Miller, V. J., & Ward, E. (2015). Ingantaccen Abincin Abinci da Yarjejeniyar PRIZE don Inganta Ayyuka. Jaridar Nutrition da Metabolism, 2015, 715859.
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20. [ashirin]Pérez-Vicente, A., Gil-Izquierdo, A., & García-Viguera, C. (2002). Nazarin narkewar abinci mai narkewa a cikin vitro na ruwan pomegranate phenolic mahadi, anthocyanins, da bitamin C. Journal of Aikin Gona da Chemistry Abinci, 50 (8), 2308-2312.
21. [ashirin da daya]Banihani, S., Swedan, S., & Alguraan, Z. (2013). Ruman da kuma rubuta ciwon sukari na 2. Nutrition Research, 33 (5), 341-348.
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23. [2. 3]Hartman, R. E., Shah, A., Fagan, A. M., Schwetye, K. E., Parsadanian, M., Schulman, R. N.,… Holtzman, D. M. (2006). Ruwan pomegranate yana rage nauyin amyloid kuma yana inganta halaye a cikin ƙirar linzamin kwamfuta na cutar Alzheimer. Neurobiology na Cuta, 24 (3), 506-515.
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