INABI: FA'IDODIN KIWAN LAFIYA, HAƊARI & HANYOYIN CIN ABINCI - PAMPEREDPEOPLENY.COM

Don Faɗakarwa cikin sauri Biyan kuɗi Yanzu

Hypertrophic Cardiomyopathy: Cutar cututtuka, Dalili, Jiyya da Rigakafin Duba Samfura Don Faɗakarwa Cikin Gaggawa BADA Sanarwa Don Faɗakarwar Yau da kullun

Kawai A ciki

5 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

Dole ne a kalla

Karka Rasa

Gida Lafiya Gina Jiki Gina Jiki oi-Neha Ghosh Ta hanyar Neha Ghosh a kan Yuni 4, 2019

Inabi an san shi da launi mai laushi da ɗanɗano mai daɗi. Suna da fa'idodin kiwon lafiya marasa adadi saboda yawan kayan abinci mai gina jiki da abubuwan antioxidant. Kusan shekaru 8,000 da suka gabata, mutane sun fara noman inabi a Gabas ta Tsakiya.

Inabi yana zuwa da launuka daban-daban kamar ja, kore, baƙi, shunayya, rawaya da ruwan hoda. Suna kuma zuwa iri iri iri.

Za a iya cinye 'ya'yan inabi masu ɗanɗano da na' ya'yan itace sabo ne ko ɗanye, bushe a matsayin ɓarke ko a cikin ruwan 'ya'yan itace, raƙuman ruwa, sultanas kuma ban da ruwan inabi.

Abincin Abinci Na Inabi

100 g na jan inabi ko koren inabi yana dauke da karfin kcal 65 kuma suma suna dauke dashi

0.72 g furotin
0.72 g mai
17.39 g carbohydrate
0,7 g fiber
16,67 g sukari
14 m alli
0.26 MG baƙin ƙarfe
10.9 MG bitamin C
72 IU bitamin A

Amfanin inabi ga lafiya

1. Kare ciwon suga

Inabi yana da ƙimar glycemic index na 53. Glycemic index (GI) shine auna yadda saurin abinci ke ɗaga matakan sukarin jini. Wani bincike ya nuna cewa mutanen da suke shan 20 g na 'ya'yan inabi a kowace rana suna fuskantar ƙarancin sukarin jini ^[1] . Resveratrol, mahaɗin da aka samu a inabi an ce yana da sakamako mai amfani akan sukarin jini.

2. Inganta lafiyar zuciya

Quercetin da resveratrol da aka samo a cikin inabi suna rage haɗarin atherosclerosis kuma suna kare kariya daga lalacewar LDL cholesterol ^[biyu] . A wani binciken da aka gudanar, an nuna mutane 69 masu dauke da babban kwalastaral wadanda suka ci 500 g na jan inabi a kowace rana tsawon makwanni 8 suna da mummunar ƙwayar cholesterol ^[3] .

3. Hana kansar

An ɗora inabi tare da ƙwayoyin tsire-tsire, wanda zai iya taimakawa kariya daga wasu nau'ikan cutar kansa ^[4] . Bincike ya nuna cewa ruwan inabi yana hana girma da yaduwar kansar mama da kuma kwayoyin cutar kansa ^[5] , ^[6] .

4. Sarrafa hawan jini

Inabi yana dauke da adadi mai yawa na potassium, ma'adinai wanda ke taimakawa kiyaye matakan karfin jini. Babban matakan potassium da ƙananan matakan sodium a jiki yana rage damar cututtukan zuciya.

5. Kula da lafiyar ido

Magungunan tsire-tsire masu amfani da aka samo a cikin inabi suna kiyaye idanu daga cututtuka kamar lalacewar ƙwayoyin cuta da tsufa. Resveratrol, an sami mahaɗin tsire-tsire don kare ƙwayoyin ƙwayoyin cuta daga hasken UVA ^[7] .

6. inflammationananan kumburi

Resveratrol yana dauke da sinadarai masu kare kumburi wadanda aka nuna don rage barazanar cututtukan yau da kullun kamar cututtukan zuciya, amosanin gabbai, ciwon sukari, ciwon daji, da dai sauransu. ^[8] .

7. Inganta lafiyar hankali

Dangane da binciken da aka buga a cikin Jaridar Turai ta Gina Jiki, shan 230 ml na ruwan inabi ya inganta duka saurin yanayi da ƙwarewar da ke da alaƙa da ƙwaƙwalwar ajiya minti 20 bayan cin abinci. ^[9] .

8. Inganta lafiyar kashi

Inabi ya ƙunshi resveratrol, alli, bitamin K, manganese, magnesium, potassium dukkansu suna taimakawa inganta ƙashin ƙashi ^[10] . Nazarin a cikin berayen sun nuna resveratrol na iya inganta karfin kashi, amma karatun mutum bai samu ba.

9. Rage alamun rashin lafiyar

Saboda tasirin kumburi na resveratrol da quercetin, inabi na iya rage alamun alamun rashin lafiyar, gami da idanu masu ruwa, amya, da hanci.

10. Hana kwayoyin cuta, kwayar cuta, da cututtukan yisti

Inabi kyakkyawan tushe ne na bitamin C wanda aka nuna don karewa da yaƙi da ƙwayoyin cuta da ƙwayoyin cuta daga afkawa garkuwar jiki. Abubuwan amfani masu amfani da tsire-tsire a cikin inabi na iya hana yaduwar cutar kaza, ƙwayar cuta, da cututtukan yisti ^{[goma sha]} .

11. Inganta lafiyar fata

Inabi kyakkyawan tushe ne na bitamin C da resveratrol wanda na iya jinkirta tsufa da inganta lafiyar fata. Wani binciken da aka buga a Jaridar Dermatology da Therapy ya nuna cewa resveratrol na iya taimakawa wajen magance kuraje idan an yi amfani da benzoyl peroxide ^[12] .

Haɗarin Rashin Inabi

Cin yawancin innabi, zabibi, busassun inabi, ko sultanas na iya ƙara damar gudawa. Hakanan, rashin lafiyan halayen inabi na iya haifar da damuwa cikin ciki, tashin zuciya, amai, ciwon kai, da sauransu.

Hanyoyin Cin Inabi

Za a iya yin inabi a cikin jellies, jams, da ruwan 'ya'yan itace.
Kuna iya cinye inabi a matsayin abun ciye-ciye.
Yanke inabi kuma ƙara su a cikin kaza ko salatin kore.
Yi amfani da inabi a cikin salatin 'ya'yan itace,' ya'yan itace custard ko 'ya'yan itace hadaddiyar giyar.

Girke-girke na Ruwan Inabi

Sinadaran:

Kofuna biyu inabi
1/2 tbsp sukari
2-3 tsp ruwan 'ya'yan lemun tsami (na zaɓi)
Gishiri kadan
1/2 kofin ruwa

Hanyar:

Allara dukkan abubuwan da ke cikin juicer.
Zuba ruwan a cikin gilashin kuma ku yi aiki.

Hakanan zaka iya yin ɓarna busassun inabi Curry girke-girke .

Duba Rubutun Magana

[1]Urquiaga, I., D'Acuña, S., Pérez, D., Dicenta, S., Echeverría, G., Rigotti, A., & Leighton, F. (2015). Gurasar inabi ta inabi ta inganta hawan jini, azumi mai saurin gishiri da kuma lalacewar furotin a cikin mutane: gwajin da ba a samu ba. Biological Research, 48 (1), 49.
[biyu]G Murillo, A., & L Fernandez, M. (2017). Ingancin polyphenols na abinci a cikin kariya ta zuciya. Tsarin likitanci na yau, 23 (17), 2444-2452.
[3]Rahbar, A. R., Mahmoudabadi, M. M. S., & Islam, M. S. (2015). Sakamakon kwatancin jan inabi da fari a kan alamomin shayarwa da sifofin ɓarnar cuta a cikin manyan mutane masu cutar hypercholesterolemic. Abinci & aiki, 6 (6), 1992-1998.
[4]Pezzuto, J. M. (2008). Inabi da lafiyar ɗan adam: hangen nesa Jaridar ilmin abinci da abinci, 56 (16), 6777-6784.
[5]Dinicola, S., Pasqualato, A., Cucina, A., Coluccia, P., Ferranti, F., Canipari, R., ... & Palombo, A. (2014). 'Ya'yan inabi na kange MDA-MB231 hijirar kansar nono da mamayewa. Jaridar Turai ta abinci mai gina jiki, 53 (2), 421-431.
[6]Valenzuela, M., Bastias, L., Montenegro, I., Werner, E., Madrid, A., Godoy, P., ... & Villena, J. (2018). Umnaramar Royal da Ribier Inabin Ruwan Rage Rage abilityarfafawa da Metarfin Metarfin Cellwayoyin Ciwon Cutar Kanji.
[7]Tsai, H. Y., Ho, C. T., & Chen, Y. K. (2017). Ayyukan ilmin halitta da tasirin kwayar halitta na resveratrol, pterostilbene, da 3′-hydroxypterostilbene.journal na abinci da nazarin ƙwayoyi, 25 (1), 134-147.
[8]Barona, J., Blesso, C., Andersen, C., Park, Y., Lee, J., & Fernandez, M. (2012). Amfani da inabi yana ƙara alamun anti-mai kumburi kuma yana daidaita tsarin nitric oxide synthase idan babu dyslipidemias a cikin maza masu fama da cututtukan zuciya. Magunguna, 4 (12), 1945-1957.
[9]Haskell-Ramsay, C. F., Stuart, R.C, Okello, EJ, & Watson, A. W. (2017). Cowarewa da haɓaka yanayi bayan haɓakar haɗuwa tare da ruwan inabi mai ruwan hoda a cikin samari masu ƙoshin lafiya. Jaridar Turai ta abinci mai gina jiki, 56 (8), 2621-2631.
[10]Lin, Q., Huang, Y. M., Xiao, B. X., & Ren, G. F. (2005). Hanyoyin resveratrol a kan yawan ma'adinai na kashi a cikin berayen da ba a kula da su ba. Jaridar kasa da kasa ta kimiyyar nazarin halittu: IJBS, 1 (1), 76-81.
[goma sha]Berardi, V., Ricci, F., Castelli, M., Galati, G., & Risuleo, G. (2009). Resveratrol yana aiki mai ƙarfi a cikin ƙwayoyin halitta kuma yana da maganin rigakafin cutar polyoma: yiwuwar amfani da asibiti. Jaridar Gwajin Gwaji & Clinical Research, 28 (1), 96.
[12]Taylor, E. J., Yu, Y., Champer, J., & Kim, J. (). Resveratrol Ya Nuna Gurbin Magungunan Antimicrobial a kan Propionibacterium acnes A cikin Vitro.Dermatology da far, 4 (2), 249-257.