Abarba: Fa'idodin Kiwan lafiya, Darajar abinci mai gina jiki & Hanyoyin cin abinci

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Abarba ita ce fruitaicalan itace mai zafi wanda aka ɗora shi da enzymes, antioxidants da bitamin. Wannan 'ya'yan itace memba ne na dangin Bromeliaceae kuma ya samo asali ne daga Kudancin Amurka, inda masu binciken Turai suka sa masa suna abarba domin kusan tana kama da pinecone ^[1] .

'Ya'yan itacen suna da mahadi masu amfani kamar bromelain da sauran abubuwan gina jiki waɗanda ke ba' ya'yan itacen fa'idodin lafiyarsa ^[biyu] . Abarba ana kiranta da sunaye da yawa a kowace jihar Indiya kuma 'ya'yan itace ne da ake ci sosai a lokacin bazara.

Abincin Abinci na Abarba

Giram 100 na abarba sun ƙunshi kalori 50 da gram 86,00 na ruwa. Ya kuma ƙunshi:

kyakkyawan lambun fure a duniya

• 0.12 grams duka lipid (mai)
• 13.12 grams carbohydrates
• 1.4 grams duka fiber na abinci
• 9.85 gram sukari
• 0.54 grams furotin
• 13 miligram na alli
• Iron miligram 0.29
• Magnesium miligram 12
• 8 miligrams phosphorous
• 109 miligram na potassium
• 1 soda na miligram
• 0,12 milligramms tutiya
• 47.8 milligramms bitamin C
• 0.079 milligram thiamin
• 0.032 milligramms riboflavin
• 0.500 milligram niacin
• 0.112 milligrams bitamin B6
• 18 fog folate
• 58 IU bitamin A
• 0.02 milligramms bitamin E
• 0.7 µg bitamin K

Amfanin Lafiya da Abarba

1. Yana tallafawa tsarin garkuwar jiki

Abarba tana dauke da adadi mai kyau na bitamin C, antioxidant mai narkewa da ruwa wanda aka sanshi don bunkasa garkuwar ku. Kasancewar enzymes kamar bromelain sanannu ne don ƙarfafa rigakafin kiyaye kariya ta yau da kullun da cututtuka ^[3] . Wani bincike ya nuna tasirin abarba mai gwangwani ga yaran makaranta da yadda ta taimaka musu ci gaba da samun kariya daga ƙananan ƙwayoyin cuta da ƙwayoyin cuta ^[4] .

2. Yana sauƙar narkewa

Abarba tana dauke da sinadarin fiber wanda yake saukake narkewar abinci da sauran matsalolin da suka shafi ciki. A cewar Cibiyar Ciwon Sankara ta Amurka, enzyme bromelain na taimakawa wajen ruguza furotin wanda ke taimakawa wajen narkar da abinci. Bromelain yana aiki ne ta hanyar rarraba kwayoyin sunadarai zuwa cikin tubalin ginin su, kamar kananan peptides da amino acid ^[5] .

3. Yana karfafa kasusuwa

Abarba abarban tana dauke da sinadarin calcium mai yawa da kuma manganese da yawa, duka waɗannan ma'adanai suna da mahimmanci don kiyaye kasusuwa masu ƙarfi da ƙwayoyin haɗin kai mai lafiya, a cewar Cibiyar Kiwan Lafiya ta Nationalasa. Calcium yana hana ƙwayar cuta kuma yana rage alamun bayyanar ta hanyar haɓaka ƙashi da ƙimar ma'adinai gaba ɗaya ^[6] . Cin abarba a kullum zai rage zubar kashi da kashi 30 zuwa 50 cikin 100 ^[7] .

4.Yana fama da cutar kansa

Yawancin bincike sun gano cewa mahaɗan masu amfani a cikin abarba suna rage haɗarin cutar kansa. Ofaya daga cikin waɗannan mahaɗan shine bromelain wanda aka sani don yaƙi da cutar kansa, musamman ciwon nono kuma yana haifar da mutuwar kwayar halitta ^[8] , ^[9] . Bromelain kuma yana hana fata, kwayayen da kansar hanji ta hanyar sanya fararen kwayoyin jini suyi tasiri wajen hana ci gaban kwayar cutar kansa ^[10] , ^{[goma sha]} .

5. Yana inganta rage kiba

Ruwan abarba na dauke da enzyme bromelain wanda yake narkewar furotin, wanda kuma yana kona yawan kitse mai ciki. Mafi girman metabolism, mafi girman ƙimar mai ƙonawa. Kasancewa ɗan itace mai ƙananan kalori, ya dace da mutanen da ke ƙoƙari su rasa nauyi. Hakanan, kasancewar zaren abinci da ruwa a cikin abarba suna cika cikin ku na dogon lokaci, yana sanya muku ƙarancin abinci ^[12] .

6. Yana maganin ciwon gabbai

Abubuwan da ke kashe kumburi na abarba sun fito ne daga enzyme bromelain wanda aka yi imanin zai taimaka jin zafi a cikin mutane ^[13] . Wani bincike ya nuna tasirin bromelain wajen magance alamomin cututtukan zuciya na rheumatoid ^[14] . Kuma wani binciken ya nuna cewa enzyme na iya magance osteoarthritis shima kamar yadda zai iya kawo sauki nan take daga jin zafi wanda yayi kama da magungunan arthritis kamar diclofenac ^{[goma sha biyar]} .

7. Yana inganta lafiyar ido

Kasancewar antioxidants kamar bitamin C da beta-carotene a cikin abarba na iya taimakawa rage haɗarin lalacewar macular. Cuta ce da ke shafar idanu yayin da mutane suka tsufa. Kamar yadda wani bincike ya nuna, bitamin C na iya rage barazanar kamuwa da cutar ido da kashi daya cikin uku ^[16] . Ruwan da ke cikin ido yana dauke da bitamin C kuma don taimakawa wajen kiyaye ruwan ido da kare shi daga kamuwa da ido, cinye 'ya'yan itacen bitamin C mai hade da abarba.

8. Yana kiyaye lafiyar danko da hakora

Abarba zata iya nisantar da hakoran hakoranka saboda suna dauke da enzyme bromelain wanda yake kwance plaque. Plaque tarin kwayoyin cuta ne wadanda ke taruwa a kan hakoran ku sannan su samar da sinadarin acid wanda ke lalata enamel din hakoran wanda ke haifar da hawan hakora. Bugu da ƙari, bromelain yana aiki kamar mai haƙƙin haƙoran halitta kuma yana sanya shi fari ^[17] .

9. Yana saukaka cutar mashako

Bromelain yana da ƙwayoyi masu kumburi masu ƙarfi waɗanda zasu iya taimakawa tare da matsalolin numfashi waɗanda suke haɗuwa da mashako da asma. Ana tsammanin wannan enzyme yana da kayan haɗin mucolytic wanda ke taimakawa cikin ragargajewa da fitar da ƙashi ^[18] . Hakanan zai iya taimakawa rage alamun cututtukan asma.

10. Yana inganta lafiyar zuciya

Kasancewar bitamin C da sauran sinadarin antioxidant a cikin abarba suna taimakawa hana cututtukan zuciya da rage cholesterol a jiki. Dangane da binciken da aka gudanar a kasashen Finland da China, abarba na iya rage barazanar kamuwa da cututtukan zuciya ^[19] , ^[ashirin] . Bugu da kari, wannan 'ya'yan itacen na iya hana hawan jini kasancewar suna da yawan sinadarin potassium wanda ke taimakawa shakatawar jijiyoyin kuma ya baka damar kiyaye lafiyar jini.

amfanin ganyen guava akan fata

11. Yana kiyaye fata lafiya

Vitamin C da beta-carotene sune antioxidants masu ƙarfi waɗanda ke yaƙi da lalacewar sanadarin da rana da sauran gurɓatattun abubuwa ke haifarwa. Lalacewar Oxidative yana sa fata ta laɓe kuma tana sa saurin tsufa ya zama da sauri ^{[ashirin da daya]} . Don haka, domin kiyaye fata mara walwala da jinkirta tsufa, cinye abarba.

12. Saurin dawo daga tiyata

Idan kanaso ka murmure da sauri daga aikin tiyata, abarba abarba zata yi aiki tunda sun mallaki abubuwan kare kumburi. Wani binciken da aka gudanar ya nuna cewa bromelain na rage kumburi, kumburi, da kuma ciwo wanda yakan faru bayan tiyata ^[22] Wani binciken kuma ya nuna cewa bromelain yana aiki mafi kyau kafin ayi masa aikin hakori saboda yana rage radadi sosai ^{[2. 3]} .

Hanyoyi Don Addara Abarba a cikin Abincinku

• Ara abarba abarba a cikin salatin kayan lambu don ƙarin ɗanɗano mai zaƙi da cuku da gyada.

• Yi 'ya'yan itace mai laushi tare da abarba,' ya'yan itace da yogurt na Girka.

• Yi amfani da ruwan abarba a matsayin marinade zuwa jatan lande, kaji ko steak kebabs.

• Yi salsa tare da mangwaro, abarba, da jan barkono.

• Hakanan zaka iya sanya kanka mai dadi abarba raita.

Girke-girken Ruwan Abarba

Sinadaran:

• Kofin abarba guda 1
• 2 gilashin ruwa

Hanyar:

• Ara abarba da abarba a cikin kwanon ruwa ki kawo shi dahuwa. Rage harshen wuta.
• Bayan minti 5, cire kwano ka bar shi ya zauna na wasu awanni.
• Ki tace ruwan ki cinye shi.

Kariya Don ɗauka

Enzyme bromelain a cikin abarba abar kulawa wani lokaci yana bata bakinka, lebbanka ko harshenka. Hakanan yawan cin sa yana iya haifar da amai, kumburi da gudawa ^[24] . Idan ka gamu da rashes, amya ko wahalar numfashi zaka iya zama rashin lafiyan abarba ^[25] .

Ka tuna cewa bromelain na iya tsoma baki tare da wasu magunguna kamar maganin rigakafi, masu rage jini, da masu rage damuwa. Idan kuna fama da cutar reflux refres (gastroesophageal reflux disease) (GERD) gaba daya ku guji abarba kasancewar suna da yanayi a yanayi kuma suna iya ƙara zafin ciki.

1. [1]Hassan, A., Othman, Z., & Siriphanich, J. (2011) Abarba (Ananas comosus L. Merr.). Biology na Fasaha da Fasaha na ropa Fruan Tropical da Subtropical, 194 - 218e.
2. [biyu]Pavan, R., Jain, S., Shraddha, & Kumar, A. (2012) Abubuwan da ke da amfani da maganin warkewa na Bromelain: Binciken. Kimiyyar Kimiyyar Kimiyyar Kimiyya ta Duniya, 2012, 1-6.
3. [3]Maurer, H. R. (2001). Bromelain: ilimin kimiyyar biochemistry, ilimin kimiyyar magani da kuma amfani da lafiya.Cellular da Molecular Life Sciences CMLS, 58 (9), 1234-1245.
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11. [goma sha]MÜLLER, A., BARAT, S., CHEN, X., BUI, KC, BOZKO, P., MALEK, NP, & PLENTZ, RR (2016.) . Jaridar International of Oncology, 48 (5), 2025–2034.
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23. [2. 3]Majid, O. W., & Al-Mashhadani, B. A. (2014). Bromelain na yau da kullun yana rage ciwo da kumburi kuma yana inganta ƙimar rayuwa bayan tiyata ta uku mai banƙyama: bazuwar, makafi biyu, gwajin gwaji na wuribo. Jaridar Oral and Maxillofacial Surgery, 72 (6), 1043-1048
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