Chickpeas (Chana) Yayin Ciki: Fa'idodi, Illolin sa & Yadda ake cin su

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Iyaye masu ciki suna bukatar kasancewa kan lafiyayyen abinci kamar yadda yake a wannan lokacin jikinsu yana buƙatar ƙarin bitamin da ma'adinai ^[1] . Abincin da aka rasa a cikin waɗannan mahimmancin abinci mai gina jiki na iya shafar ci gaban ƙwarjin ^[biyu] . Don haka, zaɓar abinci masu ƙoshin lafiya da gina jiki na iya taimakawa wajen inganta lafiyar uwa da jaririnta.

Chickpeas suna ɗaya daga cikin irin wadatattun abinci da abinci mai gina jiki waɗanda dole ne a haɗa su cikin abincinku yayin ɗaukar ciki. Waɗannan legan hatsi suna da wadataccen abinci mai gina jiki kamar furotin, fiber, alli, baƙin ƙarfe, potassium, magnesium, carbohydrate, da fure. Saboda yawan darajar abinci mai gina jiki, ya sanya su zama daya daga cikin ingantattun abinci ga mata masu juna biyu.

Bari mu karanta don sanin yadda kaji ke amfanar mata masu ciki.

Amfanin Chickpeas Ga Lafiyayyar Kiwon Lafiya Yayin Ciki

1. Yana hana karancin jini

Mata masu juna biyu suna cikin haɗarin ƙarancin jini, yanayin da jikinka ba shi da isasshen ƙwayoyin jinin jini da ke ɗauke da iskar oxygen cikin jikin jikinka. Yayinda suke ciki, mata suna buƙatar ninki biyu na yawan baƙin ƙarfe don yin ƙarin jini don samar da iskar oxygen ga jariri. wannan shine dalilin da ya sa ake ba da shawarar kaji domin yana taimakawa wajen hana ƙananan haemoglobin kuma yana rage haɗarin haihuwa da wuri ^[3] .

2. Yana kula da ciwon suga na cikin mahaifa

Ciwon suga yana faruwa ne yayin da mace take da ciki yayin da jikin mace ba zai iya samar da isasshen insulin ba, wanda hakan na iya haifar da hauhawar jini. Hawan jini da ke cikin jini na iya jefa mace da jaririyar cikin haɗari idan ba a kula da su yadda ya kamata ba.

Don haka, don hana karu a cikin matakan sukari, ya kamata a sanya kaji a cikin abincinku saboda suna dauke da zare, wanda ke haifar da raunin insulin sosai ^[4] .

3. Yana hana lahanin bututun hanji

Chickpeas shine kyakkyawan tushen fure, wani mahimmin ma'adinai da ake buƙata yayin juna biyu don yin jajayen ƙwayoyin jini da kuma taimakawa jariri yayi girma. Hakanan yana saukar da haɗarin lalacewar jijiyoyin ƙwayar jijiya a cikin tayi ^[5] .

4. Yana maganin kaurin bayan gida

Maƙarƙashiya matsala ce ta gama gari yayin daukar ciki. Kamar yadda kaji ya kasance kyakkyawan tushen fiber, zai iya taimakawa hana maƙarƙashiya a cikin uwaye masu ciki ^[6] .

5. Cutar taimakon jarirai

Ana bukatar furotin da aka samo a cikin kajin domin girma da ci gaban tayi. Hakanan yana taka muhimmiyar rawa a ayyukan jiki da yawa, gami da murmurewa da gyaran kyallen takarda a cikin jini, gabobi, fata, gashi da ƙusoshi ^[7] .

Illolin Cin Chickpeas Yayin Ciki

• Ya kamata a guje wa kaji idan kana fama da gudawa.
• Idan kun kasance masu rashin lafiyan abinci, yakamata a guji kaji.
• Amfani da kaji a kai a kai yayin daukar ciki na iya haifar da tashin hankali.

Yadda Ake Cin Chickpeas

• Wanke kajin da kyau sai a barshi a cikin kwano na ruwa da daddare, har sai sun yi laushi kafin a dafa su. Wannan zai rage lokacin girkin kaji.

• Shirya curry chickpeas kuma a sami shi da shinkafa ko chapati.

• Yi salatin mai yalwar furotin tare da tafasasshen kaji, tsiro da kayan lambu.

• Boiledara dafaffen kaji a miya.

• Kuna iya shirya hummus, tasa da aka yi ta nikakken kaji.

1. [1]Butte, N. F., Wong, W. W., Treuth, M. S., Ellis, K. J., & O'Brian Smith, E. (2004). Bukatun makamashi yayin daukar ciki dangane da yawan kashe kuzari da ajiyar kuzari. Jaridar Amurka ta abinci mai gina jiki, 79 (6), 1078-1087.
2. [biyu]Benton, D. (2008). Matsayin micronutrient, cognition da matsalolin halayyar yara. Jaridar Turai ta abinci mai gina jiki, 47 (3), 38-50.
3. [3]Abu-Ouf, N. M., & Jan, M. M. (2015). Tasirin karancin baƙin ƙarfe na uwa da rashin ƙarancin baƙin ƙarfe ga lafiyar yaro.Salad ɗin likitanci na Saudiya, 36 (2), 146-149.
4. [4]Ullrich, I. H., & Albrink, M. J. (1985). Tasirin zaren abinci da sauran abubuwa kan amsar insulin: rawa cikin kiba. Jaridar ilmin kimiyar muhalli, toxicology da oncology: jami'in hukuma na Societyungiyar forasa ta Duniya game da Toxicology da Ciwon daji, 5 (6), 137-155.
5. [5]Pitkin, R. M. (2007). Rashin nakasa da lahani na bututu. Jaridar Amurkawa game da abinci mai gina jiki, 85 (1), 285S-288S.
6. [6]Annells, M., & Koch, T. (2003). Maƙarƙashiya da abubuwan da aka yi wa'azin: abinci, shan ruwa, motsa jiki. Jaridar kasa da kasa ta karatun jinya, 40 (8), 843-852.
7. [7]Tjoa, M. L., Van Vugt, J. M. G., Go, A. T. J. J., Blankenstein, M. A., Oudejans, C.B.M, & Van Wijk, I. J. (2003). Matakan furotin na C-masu amsawa yayin farkon farkon ciki suna nuni ne ga cutar ta rigakafin ciki da hana ƙwanƙwan ciki. Jaridar rigakafin haihuwa, 59 (1), 29-37.

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