Raw Ayaba (Plantain): Fa'idodin Kiwan Lafiya, Hadarin, da girke-girke

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Ayaba na daya daga cikin lafiyayyun yayan itatuwa wadanda mutane ke jin dadin cin su kowane lokaci a rana. Yawancin lokaci, ana cin ayaba a cikin cikakkiyar surar su, amma danyen ayaba suma ana cin su, amma bayan an dafa.

Ana cin danyen ayaba (plantain) ta soya, a tafasa ko a tafasa. Su kyakkyawan tushe ne na zare, bitamin, ma'adanai da sitaci mai tsayayya. Bananaanyen ayaba ba ɗanɗano mai ɗanɗano, yana da ɗanɗano mai ɗaci kuma yana da yawa a cikin kayan abinci idan aka kwatanta da cikakkiyar ayaba.

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Abincin Abinci Na Raw Ayaba

100 g danyen ayaba ya ƙunshi ruwa 74.91 g, 89 kcal makamashi kuma suma sun ƙunshi

• 1,09 g furotin
• 0.33 g mai
• 22.84 g carbohydrate
• 2.6 g fiber
• 12,23 g sukari
• 5 mg alli
• 0.26 MG baƙin ƙarfe
• 27 mg magnesium
• 22 mg phosphorus
• 358 MG mai guba
• 1 mg sodium
• 0.15 mg zinc
• 8.7 MG bitamin C
• 0.031 MG thiamin
• 0.073 mg riboflavin
• 0.665 mg niacin
• 0.367 MG bitamin B6
• 20 mcg folate
• 64 IU bitamin A
• 0.10 MG bitamin E
• 0.5 mcg bitamin K

Amfanin Kiwon Lafiya Daga Danyen Ayaba

1. Taimakawa wajen rage kiba

Ayaba mai ɗanɗano tana ɗauke da nau'ikan nau'ikan nau'ikan zaren fiber guda biyu da pectin waɗanda dukkansu suna ƙaruwa bayan sun gama cin abinci. Wannan yana taimakawa wajen rage ɓoye ɓoyayyen ciki da kuma sanya ƙarancin abinci, wanda hakan na iya taimakawa wajen rage kiba ^[1] .

2. Kula da ciwon suga

Dukansu sitaci da pectin a cikin danyen ayaba na iya taimakawa wajen sarrafa sukarin jini bayan cin abinci, a cewar wani bincike ^[biyu] . Ayaba mara kyau tana da alamar glycemic index (GI) na 30, wanda yayi ƙasa da ƙasa, kuma wannan yana taimakawa wajen rage matakan glucose na jini.

3. Inganta lafiyar zuciya

Ayaba mai yawa tana da ƙarfi a cikin sitaci wanda ke taimakawa wajen rage ƙwayar cholesterol da ƙwayar triglyceride, don haka yana ba da gudummawa ga lafiyar zuciya. Hakanan suna dauke da adadi mai yawa na potassium wanda ke taimakawa wajen kiyaye karfin jininka ^[3] .

4. Inganta lafiyar narkewar abinci

Tsayayyen sitaci da pectin a cikin ɗanyen ayaba suna aiki azaman prebiotic wanda ke ciyar da ƙwayoyin cuta na abokantaka a cikin hanji. Kwayoyin cuta suna narkar da nau'ikan nau'ikan fiber guda biyu, suna samar da butyrate da sauran kwayoyin mai mai gajeren sarkar wanda ke taimakawa wajen magance matsalolin narkewa iri daban-daban. ^[4] .

layukan yanke don dogon gashi

5. Hanawa da magance gudawa

Kasancewar akwai babban sitaci da pectin a cikin ɗanyen ayaba zai iya taimakawa wajen magancewa da kuma hana zawo. Yana taimaka wajan taurin ƙwarin da kuma yaƙi da ƙwayoyin cuta masu kawo gudawa. Kamar yadda wani bincike ya nuna, danyen ayaba suna da amfani wajen kula da abinci na ciwan ciki mai dorewa a cikin yara asibiti kuma ana iya amfani dasu don kula da yara a gida ^[5] .

6. Taimakawa cikin ƙwarewar ƙarfe mafi kyau

Rashin ƙarfe da karancin jini suna shafar adadi mai yawa na jama'a. Wani bincike da aka buga a cikin Binciken Abinci da Abinci mai gina jiki ya nuna cewa, ayaba da dafafaffiyar ayaba ba ta shafan shan ƙarfe kuma suna iya taimakawa wajen ƙaruwar ƙarfe a jiki ^[6] .

Hadarin Kiwan lafiya Na Danyar Ayaba

Yawan cin danyen ayaba na iya haifar da kumburi, gas, da maƙarƙashiya. Haka kuma idan kana rashin lafiyan lalatacciyar fata, kana bukatar ka guji cin danyen ayaba saboda suna dauke da sunadaran da suke kama da sunadaran dake haifar da rashin lafiyan a cikin latex.

yadda ake shafa gwanda a fuska domin mai maiko

Kayan Gwanin Ayaba

Raw banana curry ^[7]

Sinadaran:

• Ayaba danyen ayaba 4
• 2 dankali
• & frac12 tsp ginger manna
• 1 tsp cumin foda
• Paanchphoran (har ma da cakuda duka, cumin, nigella, fennel, da mustard tsaba)
• 1 tsp coriander foda
• & frac12 tsp chilli foda
• & frac12 tsp barkono barkono baƙi
• & frac12 tsp garam masala foda
• Gishiri da mai kamar yadda ake buƙata

Hanyar:

• Bawo, yanke dankalin ayaba sannan a matse shi a dafa shi sau uku.
• Kwasfa kuma yanke dankalin a cikin cubes.
• Man mai a cikin kwanon rufi / kadai da miyar dankali. Koma gefe.
• A cikin kwanon rufi ɗaya, ƙara ganyen bay da paanchphoran.
• Bayan haka sai a saka likayen ginger a dafa shi na tsawon daƙiƙo 30.
• Turara turmeric, cumin, coriander, barkono baƙi, barkono barkono, da gishiri. Sauté kayan yaji.
• Bananaara ayaba da dankalin turawa a soya tare da kayan ƙanshi.
• Waterara ruwa a ba shi ya dahu har ayaba da dankalin ta yi laushi.
• Sanya garam masala da zafi.

Gwada wannan ɗanyen girkin kebab ɗin girkin kuma ayaba chips girke-girke.

1. [1]Higgins J. A. (2014). Tsayayyar sitaci da daidaitaccen makamashi: tasiri kan raunin nauyi da kiyayewa. Mahimman bayanai game da kimiyyar abinci da abinci mai gina jiki, 54 (9), 1158-166.
2. [biyu]Schwartz, S. E., Levine, R.A, Weinstock, R. S., Petokas, S., Mills, C. A., & Thomas, F. D. (1988). Cutar da ke cikin pectin mai dorewa: tasiri kan ɓarkewar ciki da haƙurin glucose a cikin marasa lafiya masu fama da ciwon sukari. Jaridar Amurkawa game da abinci mai gina jiki, 48 (6), 1413-1417.
3. [3]Kendall, C. W., Emam, A., Augustin, L. S., & Jenkins, D. J. (2004). Jarirrai masu juriya da lafiya. Jaridar AOAC ta duniya, 87 (3), 769-774.
4. [4]Ppingara, D. L., & Clifton, P. M. (2001). Acidsananan ƙwayoyin mai da aikin ɗan adam: matsayin sitaci mai tsayayya da polysaccharides marasa ƙarfi. Nazarin ilimin jiki, 81 (3), 1031-1064.
5. [5]Rabbani, G. H., Teka, T., Saha, S. K., Zaman, B., Majid, N., Khatun, M., ... & Fuchs, G. J. (2004). Ganyen ayaba da pectin suna inganta ƙananan ƙwayoyin hanji kuma suna rage zubar ruwa a cikin yaran Bangaladash tare da ciwan zazzaɓi. Cututtukan abinci da kimiyya, 49 (3), 475-484.
6. [6]García, O. P., Martínez, M., Romano, D., Camacho, M., de Moura, F. F., Abrams, S. A.,… Rosado, J. L. (2015). Ara ƙarfe a cikin ayaba da dafafaffen ayaba: nazarin filin ta amfani da isotopes tsayayye a cikin mata Abincin abinci da abinci mai gina jiki, 59, 25976.
7. [7]https://www.betterbutter.in/recipe/75499/kaanchkolar-jhal-bengali-style-raw-banana-curry-with-potato

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