20 Fa'idodi Masu Amfani Na Jan Alayyafo, Nutrition & Recipes

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Dukkanmu muna sane da koren alayyafo da fa'idodi masu ban al'ajabi da ya ƙunsa. Koyaya, kuna sane da jan alayyahu? Dangane da dangin Amaranthaceae, jan alayya yana daya daga cikin nau'ikan alayyafo kamar alawa a ƙasa, farin alayyafo, ƙayoyin alayyafo da dai sauransu. Jan alayyafo tushen abinci ne mai kyau kuma ana amfani dashi ^[1] don dalilai na magani kuma. Ganyen kayan lambu yana da jan ruwa a cikin kwayarsa, wanda ke da alhakin jan launi da muke gani a kan tushe da ganye.

Zakin mai daɗi, na ƙasa na jan alayyafo yana ɗaya daga cikin abubuwan da ke bambanta shi da koren alayyafo, ban da shi ^[biyu] daga launin 'ja'. Ana yawan cinye shi a Indiya da sassan Amurka. A cikin maganin gargajiya na Afirka, ana amfani da jan alayyafo a matsayin maganin ganye don magance matsalolin ciki.

Amfanin abinci mai gina jiki wanda ganyayen ganye ke bayarwa yana da matuƙar fa'ida ga lafiyarku kawai amma har fata da gashi. Idan jan alayyahu ba wani ɓangare bane na abincinku yanzu, waɗannan fa'idodin masu zuwa zasu sa ku faɗi kan diddigin sa!

Imar Abincin Abinci Na Red Spinach

100 grams na jan alayyafo yana da 51kcal na kuzari, milligrams 0.08 na bitamin B1 h, da kuma gram 0.5 na mai.

sami tashar mai mafi kusa

100 grams na jan alayyafo dauke da kusan

• 10 grams carbohydrates ^[3]
• 1 fiber na abincin abincin
• Furotin furotin 4.6
• Sodium milligrams 42
• 340 miligram na potassium
• 111 miligrams phosphorus
• 368 miligram na alli
• 2 baƙin ƙarfe milligram
• 1.9 milligramms bitamin A
• 80 milligramms bitamin C.

Amfanin Jan Alayyafo

Mai wadata a cikin alli da niacin, dole ne a sanya ganyen kayan lambu cikin abincinku na yau da kullun. Daga amfani da shi azaman kayan haɗi a cikin miya har zuwa amfani da ku don magance ƙarancin alli, jan alayyafo shine amsarku ta ƙarshe ga rayuwar lafiya.

1. Yana inganta narkewar abinci

Abincin fiber a cikin alayyahu ja shine ^[4] mai fa'ida sosai ga tsarin narkewar abinci. Fitar yana taimakawa wajen daidaita hanjin cikinka ta hanyar tsaftace cikin hanji. Red alayyafo yana inganta tsarin narkewarka kuma yana inganta lafiyar hanjinka. Yana taimakawa cikin ^[5] saukake maƙarƙashiya da hana kansar hanji, ciwon suga da cholesterol.

2. Yana magance cutar daji

Jan alayyahu yana dauke da amino acid, iron, phosphorus, bitamin E, potassium, bitamin C, da magnesium wadanda suke aiki tare domin kawar da ci gaban kwayoyin halittar kansa. Abubuwan antioxidants a cikin kayan lambu suma suna taka rawa ^[6] wajen hana kamuwa da cutar kansa, yana tallafawa bincike. Shan jan alayyafo a kai a kai na iya taimakawa kanku daga kamuwa da cutar kansa.

3. Cutar taimakon rage nauyi

Abubuwan da ke cikin furotin a cikin alayyahu suna taimakawa wajen rage matakan insulin da ke cikin jinin ku. Furotin din yana fitar da wani hormone wanda yake aiki azaman mai dakatar da yunwa, ma'ana, yana taimakawa wajen rage radadin yunwar da akai. Hakanan abun ciki na fiber yana taimakawa a ciki ^[7] kiyaye yunwar ku.

4. Yana maganin karancin jini

Red alayyafo yana da babban abun ciki na ƙarfe, wanda ke da fa'ida ƙwarai don ci gaban jini a cikin tsarin ku. Amfani da shi akai-akai ^[8] jan alayyaho na iya inganta matakin haemoglobin kuma ya tsarkake jininka, wanda hakan ke haifar da inganta halittar jini. Saka jan alayyahu a cikin abincinka na yau da kullun idan kana fama da cutar rashin jini.

5. Yana inganta aikin koda

Nazarin ya nuna cewa cin jan alayyafo a kai a kai na iya inganta aikin koda, musamman saboda yawan fiber. Nodes na ganye ance suna da fa'idodi da yawa a cikin ƙodar ku, saboda haka, cin shi tare da ganyen zai taimaka wajen fitar da ruwa ^[9] da gubobi daga tsarin ku.

6.Yana maganin cutar fitsari

An tabbatar da jan jan alayyahu yana da fa'ida wajen magance cutar zawo. Fiber mai narkewa a cikin kayan lambun ganye yana taimakawa wajen sha ruwan da ^[10] tsarkake hanyar narkewar abinci. Anthocyanins a cikin jan alayyahu suna taimakawa wajen kawar da ƙwayoyin cuta da ke haifar da zazzaɓi. Zaku iya yin wani yanki na jan alayyahu mai tushe don warkar da cutar zafin nama.

7. Yana maganin asma

Beta-carotene yana da matukar tasiri wajen magance cutar mai tsanani. Red alayyafo yana da kyakkyawan abun ciki na abubuwan gina jiki da beta-carotene wanda zai iya ^{[goma sha]} taimaka wajen hana kamuwa da asma. Yana inganta aiki na tsarin numfashin ku kuma yana share duk wani ƙuntatawa a cikin bututun shaƙatawa.

kawar da pimples ta dabi'a

8. Yana inganta garkuwar jiki

Kasancewarka babban tushen bitamin da abinci mai gina jiki, jan alayyahu na taka muhimmiyar rawa wajen inganta garkuwar jikinka. Amino acid ^[12] , bitamin E, bitamin K, iron, magnesium, phosphorus, da potassium suna taimakawa wajen inganta garkuwar jikinka, don haka kare jikinka daga kwayoyin cuta ko kwayoyin cuta masu kawo cuta.

9. Yana maganin zazzabi

Tare da jan alayyafo yana kara ƙarfin rigakafi, ba abin mamaki bane cewa ana amfani da ganye mai ɗanɗano don magance zazzaɓi. Shan jan alayyafo yayin zazzabi ^[13] na iya taimakawa daidaita zafin jikin ka, da kiyaye shi a yanayin zafin jiki na yau da kullun.

10. Yana kara karfin kashi

Kamar yadda jan alayyafo yake da kyau ^[14] tushen bitamin K, babu shakka yana da fa'ida don inganta lafiyar ƙashinku. Rashin bitamin K a cikin abincinku na iya haifar da ci gaban osteoporosis ko raunin kashi. Shan jan alayyafo na iya taimaka wajan inganta alli ^{[goma sha biyar]} sha da furotin matrix kashi.

11. Yana maganin ciwon suga

Kamar yadda aka ambata a baya, jan alayyafo yana da babban abun ciki na bitamin da abubuwan gina jiki. Tare da waɗannan, abubuwan bitamin B3 ^[16] a cikin kayan lambu suna sarrafa matakan insulin a cikin jininka. Yana taimakawa ta hanyar sarrafa matakin suga na jini.

12. Yana kara kuzari

A carbohydrate ^[17] abun ciki a cikin ganyayyaki na ganye na iya taimakawa inganta matakan kuzarin ku. Cikakken kunshin sunadarai, bitamin K, folate, riboflavin, bitamin A, bitamin B6, da bitamin C, tare da carbohydrate na iya haɓaka matakan ƙarfin ku kai tsaye.

13. Yana maganin cholesterol

Kasancewa kayan lambu mai yalwa, jan alayyaho yana taimakawa rage matakan cholesterol mara kyau a jikinka. Tocotrienols a cikin bitamin E ^[18] rage mummunan matakan cholesterol, ta hakan yana taimakawa jikinka wajen samun daidaito a matakan cholesterol.

salon aski na indiya ga mata

14. Amfana yayin daukar ciki

Vitamin da ma'adanai suna da mahimmanci yayin daukar ciki. Uwa mai jiran gado dole ne ta bi tsarin abinci tare da tushen mafi girma na ^[19] bitamin da ma'adinai, wanda za a iya samun sa a alayyahu ja. Shan jan alayyafo ba kawai inganta lafiyar uwa ba, har da ɗan tayi. Hakanan yana taimakawa wajen haɓaka samar da madara.

15. Yana inganta lafiyar zuciya

Phytosterols a ciki ^[ashirin] jan alayyafo na taka muhimmiyar rawa wajen inganta lafiyar jijiyoyinka. Yana taimakawa wajen rage matakan hawan jini kuma yana zama maganin rigakafin ci gaban kowane cuta na zuciya da jijiyoyin jini. Sanya jan alayyahu a cikin abincin yau da kullun na iya taimakawa inganta lafiyar zuciyar ku.

16. Yana inganta lafiyar ido

Kasancewa mai arziki a cikin bitamin E yin jan alayyahu ^{[ashirin da daya]} wani bangare mai mahimmanci na abincinku. Vitamin E yana da mahimmanci ga lafiyar idonka, domin yana iya inganta gani da kuma kiyaye shi. A rayuwar yau da kullun, idanunka sune farkon waɗanda abin ya shafa saboda yawan amfani da wayoyin hannu, kwamfutar tafi-da-gidanka da sauransu .Saboda haka, yana da mahimmanci ka haɗa abincin da ke da ƙoshin bitamin E mai kyau, kamar jan alayyafo.

17. Yana karfafa tushen gashi

Ofaya daga cikin sauran fa'idodin shan jan alayyafo a kai a kai shine ingantaccen gashi. Red alayyafo na iya taimaka maka ka rabu da kai ^[22] na gashi faduwa. Yana ƙarfafa gashin ku ta tushen sa, a bayyane yana rage yawan faduwar gashi. Sha romon alayyaho ko kuma a ci alayyafo don inganta lafiyar gashinku.

18. Yana tsaida tsufa da wuri

An ce cin jan alayyahu don dakatar da furfurar fata. Launin launuka a cikin alayyahu na ja yana taimakawa iyakance launin melanin da kuma guje wa saurin tsufa.

19. Yana inganta ingancin fata

Mawadaci a cikin bitamin C, jan alayyafo yana haɓaka collagen wanda zai iya aiki azaman antioxidant. Ba wai kawai albarkatun kayan lambu sun kunshi fa'idodin lafiya ba, amma har ma suna da kyau amfanin . Abincin bitamin C da ke cikin alayyahu mai ja yana taimakawa inganta ƙimar fatar ku ta hanyar gyara ƙwayoyin fatar da suka mutu da haɓaka sabbin ƙwayoyin halitta. Babban tushe na ^{[2. 3]} baƙin ƙarfe a cikin alayyafo mai alayyahu yana da amfani daidai ga fata, wanda shine mahimmin abu don haemoglobin. Yana inganta zirga-zirgar jini a cikin jikinka, yana baiwa fata haske. Hakanan, bitamin C ^[24] Hakanan abun ciki yana taimakawa wajen inganta fata mai haske. Abun cikin ruwa a cikin kayan lambu yana taimaka wajan sanya fatar jikinku ta zama ruwa.

birthday ice cream cake

20. Yana gusar da duhu

Abincin bitamin K da ke cikin alayyahu na ja yana taimakawa kawar da duhu ta hanyar ƙarfafa ganuwar jijiyoyin jini. Hakanan yana taimakawa ta hanyar rage duk wani kumburi a cikin fatar kuma ^[25] inganta yaduwar jini.

Lafiyayyun Alayyafo Na girke-girke

1. Steamed alayyahu tare da jan radishes

Sinadaran

• 2 fam sabo ne alayyafo
• 6 ounces radishes ^[26]
• 1/4 kofin ruwa
• Lemon tsami cokali 2
• 1/4 gishiri gishiri
• 1/8 teaspoon barkono baƙar fata

Kwatance

• Kurkura alayyahu a ƙarƙashin ruwan sanyi kuma a bushe.
• Sanya alayyafo, radishes, da ruwa akan murhu.
• Rufe kuma dafa kan matsakaici zafi minti 10.
• Lambatu da kyau kuma canza canjin alayyafo zuwa tasa.
• Hada lemon tsami, gishiri, da barkono.
• Zuba alayyahu, kuma jefa da kyau!

2. Salatin alayyahu na gargajiya

Sinadaran

fina-finan barkwanci na iyali ba masu rai ba

• 10 ogan sabo ne ganyen alayyahu
• 1 kofin yanka namomin kaza
• 1 tumatir (matsakaici, a yanka shi da tsuwa)
• 1/3 kofin croutons (yanayi)
• 1/4 kofin albasa (yankakken)

Kwatance

• Kurkura alayyahu a ƙarƙashin ruwan sanyi kuma a bushe.
• Theara namomin kaza, tumatir, croutons da albasa a cikin kwano.
• Leavesara ganyen alayyahu.
• Jefa kuma ku bauta!

3. Sautéed spinach tare da jan barkono mai kararrawa

Sinadaran

• 1 barkono barkono mai ja (matsakaici, yankakken yankakken)
• 2 tafarnuwa tafarnuwa (yankakken yankakke)
• 10 na ganyen alayyahu na alayyahu
• 2 tsp lemun tsami
• 1 tsp man shanu

Kwatance

• Narke man shanu a cikin kwanon rufi.
• Pepperara barkono mai kararrawa kuma sauté a cikin matsakaici zafi.
• Leavesara ganyen alayyahu sai a motsa su na tsawon minti 4.
• Add tafarnuwa kuma dafa 30 seconds.
• Cook, motsawa akai-akai har sai alayyafo kawai ya huce, kimanin minti 2.
• Add a cikin lemun tsami ruwan kuma ji dadin!

Illolin Jan Alayyafo

Tare da yalwar fa'idodin da aka bayar ta abin al'ajabi mai ban sha'awa, akwai wasu halaye marasa kyau game da shi.

1. Ciwon ciki

Abincin fiber na abinci a cikin alayyahu ja, akan ƙarin amfani, na iya haifar da matsalolin ciki. Yawan cin jan alayyaho na iya haifar da kumburin ciki, samuwar iskar gas a cikin ciki, ciwon ciki har ma da maƙarƙashiya idan aka cinye ^[27] a wuce haddi Yayin haɗawa da alayyafo na ja a cikin abincinku na yau da kullun, tabbatar da yin shi a hankali saboda ƙarin haɗari zai iya kawo cikas ga tsarin narkewar ku na yau da kullun. Yana ma iya haifar da gudawa a wasu yanayi.

2. Duwatsun koda

Yawan purin a cikin alayyahu ja na iya zama illa ga lafiyar koda. Magungunan kwayoyin sun canza zuwa ^[28] uric acid lokacin da aka sha, wanda zai iya daukaka matakin hazo na alli a cikin koda. A sakamakon haka, jikinku zai haɓaka duwatsun koda wanda zai iya zama mara daɗi da zafi sosai.

3. Gout

Babban abun ciki na purine a cikin alayyahu ja na iya ƙara matakan uric acid a cikin jikinku, wanda zai iya haifar da kumburi, kumburi da haɗin gwiwa. Idan kun riga kun sha wahala daga cututtukan cututtukan gout, yana da kyau sosai ku hana kanku cin jan alayyahu.

4. Maganin rashin lafia

Abubuwan cikin histamine a cikin alayyafo mai ja na iya haifar da ƙananan rashin lafiyan. Kodayake yana da wuya sosai, maganin rashin lafiyar immunoglobulin E (IgE) ^[29] zuwa jan alayyafo ana duba shi a wasu yanayi.

5. Haushi Haushi

Yawan cin alayyafo na iya sa haƙoranka su rasa santsi a samansa. Acidic acid wanda yake cikin ganyen jan alayyaho yana haɓaka ƙananan lu'ulu'u waɗanda ba za su narke cikin ruwa ba. Wadannan lu'ulu'u ne wanda zai iya juyar da haƙoranku mara nauyi ko ƙyama. Rashin hankali ^[30] ba ya dawwama kuma zai tafi bayan fewan awanni ko bayan gogewa.

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