'Ya'yan itacen Son Zuciya: Fa'idodin Kiwan lafiya, Haɗari da Hanyoyin Cin abinci

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Fruitaassionan itacen marmari isaroman itace roma fruitan itace ne wanda ke da kayan abinci masu mahimmanci kuma yana da mashahurin abincin abincin karin kumallo. Wannan 'ya'yan itacen na cana canan za a iya cinyewa azaman abun ciye-ciye, salsa, ko ƙarawa zuwa kayan zaki, salati da ruwan' ya'yan itace.

Ana cin 'ya'yan itacen marmari a duk duniya kuma akwai' ya'yan itacen fiye da 500. Ana samun su a launuka daban-daban kamar shuɗi mai duhu, lemu, rawaya da dai sauransu.

'Ya'yan itacen marmari suna da fa'idodin kiwon lafiya masu yawa daga haɓaka narkewa da haɓaka aikin rigakafi don inganta gani da rage hawan jini.

Abincin Abinci Na Fruaitan itauna

100 g na fruita fruitan itacen marmari ya ƙunshi 275 kcal makamashi kuma shima ya ƙunshi

• 1.79 g furotin
• 64,29 g carbohydrate
• 10.7 g fiber
• 107 MG alli
• 0.64 MG baƙin ƙarfe
• 139 MG sodium

Amfanin Lafiya Daga Son Zuciya

1. Yana kara karfin kariya

'Ya'yan itacen marmari suna taimakawa cikin inganta garkuwar jiki saboda yana dauke da bitamin C, antioxidants da wasu mahadi. Wadannan bitamin suna taimakawa wajen cire kwayoyin cuta daga jiki da inganta karfin jiki don yakar cutuka ^[1] .

2. Yana hana cutar daji

Magungunan tsire-tsire na polyphenol a cikin 'ya'yan itace masu ban sha'awa suna da tasirin antioxidant da anti-inflammatory. Wadannan suna kariya daga cututtukan yau da kullun kamar cutar kansa ^[biyu] . Hakanan, kasancewar beta-carotene a cikin yayan yana rage haɗarin kansar hanji, kansar ciki, kansar mafitsara, da kansar mama ^[3] .

3. Yana taimakawa wajen narkewar abinci

'Ya'yan itacen marmari suna dauke da fiber na abinci, wanda ke kiyaye hanjinku lafiya kuma yana hana maƙarƙashiya. 'Ya'yan itacen marmari suna da laxative sakamako, wanda ke taimakawa tsaftace cikin hanji da kiyaye lafiyar narkewar abinci ^[4] .

4. Yana tallafawa lafiyar zuciya

'Ya'yan itacen marmari shine kyakkyawan tushen tushen lafiyar ma'adinai, potassium. Lokacin da aka cinye fruita withan itacen tare da seedsa seedsan, sai ku cinye zare da yawa, wanda zai iya taimakawa wajen cire ƙwayar cholesterol da yawa daga jijiyoyin jini. Wannan yana hana haɗarin cutar zuciya.

5. Inganta juriya na insulin

'Ya'yan itacen marmari abinci ne mai ƙarancin glycemic wanda yake nufin ba zai haifar da da mai girma ba a cikin matakan sikari na jini saboda haka, zaɓi ne mai kyau ga masu ciwon sukari. Wani fili da aka samo a cikin 'ya'yan itace mai ɗoki ana faɗin inganta ƙwarewar insulin ɗin mutum.

6. Yana rage damuwa

Abun cikin magnesium a cikin ɗiyan itace mai sha'awa an haɗashi da rage damuwa da damuwa. Nazarin 2017 ya nuna cewa magnesium na iya taimakawa mutane wajen kula da damuwar su ^[5] .

7. Yana rage kumburi

An yi nazari kan abubuwan da ke haifar da kumburi na ɗakunan kwasfa na ɗiyan itace. Abubuwan da ke amfani da kumburi suna rage haɗin gwiwa da gwiwa na osteoarthritis wanda ke haifar da kumburi ^[6] .

Haɗarin Rashin Haɗarin 'Ya'yan Son Zuciya

Mutanen da ke fama da cututtukan kuturta suna da haɗarin kamuwa da rashin lafiyan 'ya'yan itace ^[7] . Fatar 'ya'yan itace mai ɗauke da sinadarai mai ɗauke da sinadarai masu suna cyanogenic glycosides wanda zai iya haɗuwa tare da enzymes don samar da guba mai guba, wanda zai iya, sabili da haka, ya zama haɗari ga lafiyar ku.

Hanyoyin cin 'Ya'yan itacen So

• 'Ya'yan itacen marmari ana iya samunsu a cikin hadaddiyar hadaddiyar giyar, ruwan' ya'yan itace, ko santsi.
• Yi amfani da fruita fruitan itacen azaman kanwa ko ɗanɗano na kayan zaki.
• Haɗa 'ya'yan itacen marmari tare da curd kuma a sami shi a matsayin lafiyayyen abun ciye ciye.
• Yi amfani da 'ya'yan itacen don dandano salatinku.
• Yi amfani da 'ya'yan itacen don yin jelly ko jam.

Abincin Abincin 'Ya'yan itacen marmari

'Ya'yan itacen marmari na koyarwa na puddings ^[8]

Sinadaran:

• 250 g lemun tsami
• 4 cikakke sha'awar 'ya'yan itace tsaba da ɓangaren litattafan almara
• 3 qwai
• 85 g man shanu
• 100 g sukari castor
• Madara 100 ml
• & frac12 tsp yin burodi foda
• 140 g gari na gari
• Icing sukari zuwa ƙura

Hanyar:

• Heasa murhun zuwa digiri Celsius 160. Layi babban kwano mai soyayyen mai zurfin tare da tawul din shayi sannan a ajiye a gefe.
• A halin yanzu, a cikin kwano ƙara lemun tsami kuma a haɗa shi da ɗanyun marmari na 'ya'yan itace da ƙwaya.
• Whisk yayyafa ƙwai da sukari tare a wani kwano har sai yayi laushi. Milkara madara, gari, garin yin burodi, man shanu da kuma hadin naman. Ninka cakuda da kyau tare da spatula kuma raba tsakanin teaups.
• Sanya teaups akan gasasshen gwangwani kuma cika kwano da ruwan zafi har sai ya cika gefen teaups din.
• Gasa na 50 min.
• Dust tare da sukari icing kuma kuyi sanyi.

Abin Sha'awar 'Ya'yan itacen Ruwan' ya'yan itace

• 'Yan mintuna kadan
• 2 kofuna masu ban sha'awa ruwan 'ya'yan itace
• 2 tbsp sukari
• 1 tsp ruwan 'ya'yan lemun tsami

Hanyar:

• A cikin gilashi, zazzage ganyen mint, ruwan lemun tsami da sukari.
• Zuba ruwan 'ya'yan itace mai sha'awa a ciki.
• A gauraya sosai a sha.

1. [1]Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants da abinci mai aiki: Tasiri kan lafiyar ɗan adam. Pharmacognosy sake dubawa, 4 (8), 118-126.
2. [biyu]Septembre-Malaterre, A., Stanislas, G., Douraguia, E., & Gonthier, M. P. (2016). Bincike na kayan abinci mai gina jiki da na antioxidant na 'ya'yan itatuwa masu zafi na ayaba, litchi, mango, gwanda,' ya'yan itace masu ban sha'awa da abarba da aka noma a Tsibirin Faransa na Réunion. Chemistry, 212, 225-233.
3. [3]Larsson, S. C., Bergkvist, L., Näslund, I., Rutegård, J., & Wolk, A. (2007). Vitamin A, retinol, da carotenoids da haɗarin ciwon daji na ciki: binciken mai haɗin gwiwa. Jaridar Amurka ta abinci mai gina jiki, 85 (2), 497-503.
4. [4]Slavin J. (2013). Fiber da rigakafin rigakafi: kayan aiki da fa'idodin kiwon lafiya. Masu gina jiki, 5 (4), 1417-1435.
5. [5]Boyle, NB, Lawton, C., & Dye, L. (2017). Hanyoyin Magarin Magnesium akan jectarfafawa da Starfafawa-Tsarin Nazari. Masu gina jiki, 9 (5), 429.
6. [6]Grover, A. K., & Samson, S. E. (2016). Fa'idodin abubuwan antioxidant don gwiwa osteoarthritis: ma'ana da gaskiya. Jaridar abinci, 15, 1. doi: 10.1186 / s12937-015-0115-z
7. [7]Brehler, R., Theissen, U., Mohr, C., & Luger, T. (1997). 'Latex syndrome 'ya'yan itace ciwo': yawan gicciye-amsa maganin rigakafi na IgE. Ciwo, 52 (4), 404-410.
8. [8]https://www.bbcgoodfood.com/recipes/3087688/passion-fruit-teacup-puddings

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