Karas Mai Tsada: Amfanin Kiwan Lafiya, Amfani da Kayan girke-girke

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Idan ka je kantin sayar da abinci, tabbas ka ga karas da launuka iri-iri kamar su lemu, fari, shunayya, ja da rawaya. Duk irin launukan su, kowane irin karas suna da wadataccen abinci mai gina jiki, musamman karas mai ruwan hoda wanda yake cike cike da sinadarin antioxidants.

Ana iya rarrabe karas ɗin da aka nome zuwa manyan rukuni biyu: karas ɗin na gabas (karas mai ruwan hoda da rawaya) da kuma karas ɗin Yammacin Turai (lemu, ja, rawaya da fari karas) [1] . A yau, an maye gurbin karas ɗin da ke Gabas da nau'ikan karas na Yammacin Turai [biyu] .

Abin sha’awa, asalin karas fari ne ko kuma launi mai launi. Kuma karas na zamani mai launin ruwan lemo wanda muke yawan gani a shagunan kayan masarufi wataƙila an sami ci gaba saboda maye gurbi daga sabon nau'in karas mai launin rawaya.

Karas mai kyau kyakkyawan tushe ne na bitamin da kuma ma'adanai kuma yana ƙunshe da antioxidants masu ƙarfi da ake kira anthocyanins waɗanda ke da tasiri mai kyau ga lafiyar ku [3] .

bambanci tsakanin sabulun bayan gida da sabulun wanka

A cikin wannan labarin, za mu bincika fa'idodin lafiyar karas mai ɗaci da hanyoyin cinye su.

Bayanin Abinci Na Kayan Karas

Duk nau'ikan karas suna da wadata a cikin abubuwa masu gina jiki kamar su bitamin A, bitamin C, bitamin B6, bitamin E, bitamin K, fiber, potassium, phosphorus, riboflavin, niacin, thiamine, iron da calcium.

Koyaya, karas mai laushi ya ƙunshi babban adadin anthocyanins wanda ke ba 'ya'yan itatuwa da kayan marmari launuka masu ɗaure. Dankalin turawa masu laushi, kabeji mai ruwan hoda, baƙar inabi, plum, eggplant da baƙarƙiya wasu 'ya'yan itace ne masu kalar purple da kayan marmari waɗanda ke da yawan anthocyanin. Anthocyanins suna canza launin launuka masu narkewa na ruwa wanda ke cikin rukunin mambobi na antioxidants wanda ke amfani da lafiyar ku ta hanyoyi da yawa [4] [5] .

Amfanin lafiya ga Karas na Purple

1. Zai iya taimakawa wajen rage nauyi

Amfani da karas mai ɗauke da shunayya zai iya sa ku ji daɗi na dogon lokaci kuma ya rage ƙoshin abincinku, saboda albarkatun fiber [6] . Wani bincike na shekara ta 2016 ya nuna cewa mutanen da suke cinye karin abinci mai arzikin anthocyanin na iya taimakawa wajen kula da nauyi da kuma hana kiba [7] .

ta yaya zan iya tunkarar al'ada ta a zahiri

2. Zai iya rage haɗarin ciwo na rayuwa

Ciwon ƙwayar cuta shine rukuni na yanayin da ke ƙara haɗarin ciwon sukari, cututtukan zuciya da bugun jini. Wani binciken da aka buga a Jaridar British Journal of Gina Jiki ya gano cewa yawan kuzari, abinci mai mai mai da beraye suka haɓaka hawan jini, hanta fibrosis, cututtukan zuciya, rashin haƙuri na glucose da ƙoshin ciki an ba su ruwan 'ya'yan karas mai ruwan hoda, wanda ya haifar da ci gaba a haƙuri haƙuri, zuciya da jijiyoyin jini tsarin hanta da kuma aiki saboda antioxidant da anti-mai kumburi Properties na anthocyanins [8] .

3. Rage matakan cholesterol

Kasancewar anthocyanins a cikin karat mai ruwan hoda na iya rage haɗarin cutar cututtukan zuciya ta kiyaye matakan cholesterol a cikin dubawa. Anthocyanins na iya taimakawa rage ƙwayar cholesterol mara kyau da haɓaka ƙwanƙwasa mai kyau [9] [10] .

4. inflammatoryananan yanayin hanji mai kumburi

Ciwon hanji mai kumburi (IBD) kalma ce mai laima da ake amfani da ita don bayyana yanayin da ke haifar da kumburi mai zafi a cikin hanyar narkewar abinci.

hanyoyi na halitta don sanya lebe ruwan hoda

Nazarin dabbobi da gwajin-bututu sun nuna cewa karas mai ruwan hoda na iya inganta wasu yanayin hanji mai kumburi (IBD), irin su ulcerative colitis. Nazarin 2018 da aka buga a cikin rigakafin abinci mai gina jiki da Kimiyyar Abinci ya ba da rahoton cewa an ba da beraye masu ciwon colitis da hoda mai ɗanɗano karas, wanda hakan ya haifar da raguwar kumburi [goma sha] .

Wani binciken da aka buga a mujallar Abinci da Aiki ya nuna illar karat ɗin mai ɗanɗano mai ɗanɗano kan rage kumburi mai alaƙa da IBD [12] .

5. Zai iya rage haɗarin ciwon sukari

Kiba ko nauyin kiba yana kara barazanar kamuwa da ciwon suga. Kuma bincike ya nuna cewa kara yawan cin abinci mai dumbin yawa a cikin anthocyanins na iya taimakawa wajen sarrafawa da hana kasadar ciwon suga [13] [14] .

lokacin da ake shafa ruwan magani a gashi

6. Zai iya sarrafa haɗarin cutar kansa

Karas masu kyau suna da yawa a cikin anthocyanins wanda ke nuna alamun anti-cancer. Wani bincike na shekarar 2018 ya nuna berayen da aka fallasa su a mahallin da ke inganta cutar kansa an ciyar da su abinci mai hade da cirewar karas mai ruwan hoda, wanda ya haifar da rage ci gaban cutar kansa [goma sha biyar] .

Wani binciken da aka buga a cikin World Journal of Gastroenterology ya nuna cewa yawan 'ya'yan itace da kayan lambu mai laushi yana rage haɗarin cutar kansa [16] .

7. riskananan haɗarin cutar Alzheimer

Karatuttukan sun nuna cewa anthocyanins suna da tasiri wajen kariya daga cututtukan neurodegenerative kamar cutar Alzheimer kuma zasu iya taimakawa inganta aikin fahimi [17] .

Hanyoyin Da Za A Kara Karas Masu Dadi A Cikin Abincin Ku

• Ki nika ko ki yanka karas purple da kuma karawa bakin salati.
• Sauté karas mai laushi tare da man zaitun, barkono da gishiri.
• Themara su a cikin ruwan inabin da laushi.
• Ki markada su sannan ki kara girkin ki.
• Cook karas mai laushi kuma ƙara zuwa hummus.
• Carrotsara karas mai laushi a cikin miya, stews, broth, fris-fries da sauran jita-jita.

Hoton hoto: TimesofIndia

Girke-girke Mai Karas Mai Dadi

Gasa gasasshen karas da baƙin sesame dukkah [18]

Sinadaran:

• 900 gm karas mai ɗanɗano, rabin rabi
• 4 tafarnuwa tafarnuwa, bawo
• 3 sprigs sabo ne thyme
• 3 tbsp man zaitun na karin budurwa
• Salt tsp gishiri
• 1 tbsp albarkatun sesame
• ¼ kofin yankakken yankakken pistachios
• 1 tsp coriander foda
• 1 tsp cumin foda

Hanyar:

lemo da man gashi

• Yi amfani da tanda zuwa digiri 400 a Fahrenheit. Sanya takarda ko takarda a kan kwanon rufi.
• Sanya karas, tafarnuwa da thyme akan kwanon ruwar. Zzleanƙasa 2 tbsp man zaitun da kakar da gishiri. Zuba ruwan hadin sosai sai a gasa shi na tsawan mintuna 25 zuwa 30 har sai karas din yayi taushi. Sannan ki watsar da kanunfari.
• A halin yanzu shirya dukkah ta hanyar kara pistachios, 'ya'yan sesame, coriander da garin cumin da gishiri a kwanon ruya sai a dafa shi na mintina 2-4 har sai ya zama dumi da kamshi.
• A kan farantin, sanya karas da tafarnuwa. Zaa shafa man zaitun na babban cokali 1 sai a yayyafa dukka a kai.

Hoton hoto: Eatingwell

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