Alayyafo: Gina Jiki, Amfanin Kiwon Lafiya Da Kuma Kayan Abinci

Mafi Kyawun Sunaye Ga Yara

Bene:

Ranar Haifuwa:

Aika Da

Aiko Min Da Imel Nuna A Shafin

Kawai A ciki

• 6 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 Fuskantar Farinka Tare Da Cewa Cewa Masu Cece -cece Na Musamman Na Gargajiya
• 12 awanni da suka gabata Horoscope na yau da kullun: 13 Afrilu 2021

Karka Rasa

• Fasaha BSNL Yana Cire cajin Shigowa Daga Haɗin Haɗin Broadband
• Wasanni IPL 2021: BalleBaazi.com tana maraba da kakar tare da sabon kamfen 'Cricket Machao'
• Fina-finai Vira Sathidar Aka Narayan Kamble Daga Kotu Ya Wuce Saboda COVID-19
• Labarai Masunta uku suna fargabar sun mutu yayin da jirgin ya yi karo da kwale-kwale a gabar tekun Mangaluru
• Motoci Kabira Motsi Hamisa 75 An Bada Gudanar da Kasuwancin Jirgin Sama a Indiya
• Kudade Faduwar Farashin Zinare Ba Da Damuwa Ga NBFCs ba, Bankuna Suna Bukatar Su Kiyaye
• Ilimi Sakamakon Sakamakon Policeansanda na CSBC Bihar na ablearshe na 2021 Ya Bayyana
• Tafiya Mafi kyawun wurare 10 don Ziyara A Maharashtra A watan Afrilu

Alayyafo (Spinacia oleracea) ana ɗaukarsa ɗayan abinci mai ƙoshin abinci mai gina jiki a doron ƙasa saboda an ɗora shi da tarin antioxidants da na gina jiki. Wannan ganye mai ɗanyen ganye ya samo asali ne daga Farisa sannan kuma ya bazu a sassa daban-daban na duniya kuma ya zama kyakkyawar ganye mai ɗanɗano da aka sani don kaddarorin inganta lafiya.

Alayyafo na dangin Amaranthaceae (amaranth) wanda ya hada da quinoa, beets da chard na Switzerland. Akwai manyan nau'ikan alayyafo guda uku: alayyafo na savoy, alayyafo na rabin-savoy da alayyafo mai ɗanɗano.

Alayyafo kyakkyawan tushe ne na yawancin bitamin da kuma ma'adanai kuma yana da wadata a cikin mahimmin mahaɗan tsire-tsire kamar lutein, zeaxanthin, quercetin, nitrates da kaempferol [1] .

Abincin Abincin Abinci Na Alayyafo

100 g na alayyafo ya ƙunshi ruwa 91.4 g, 23 kcal makamashi kuma ya ƙunshi:

• 2.86 g furotin
• 0.39 g mai mai
• 3.63 g carbohydrate
• 2.2 g fiber
• 0.42 g sukari
• Kalsiyam 99
• 2.71 MG baƙin ƙarfe
• Magnesium mai nauyin 79 mg
• 49 mg phosphorus
• 558 MG potassium
• 79 MG sodium
• 0.53 mg zinc
• 0.13 MG jan ƙarfe
• 0.897 mg manganese
• 1 seleg selenium
• 28.1 mg bitamin C
• 0.078 MG thiamine
• 0.189 mg riboflavin
• 0.724 mg niacin
• 0.065 MG pantothenic acid
• 0.195 MG bitamin B6
• 194 µg folate
• 19,3 MG choline
• 9377 IU bitamin A
• 2.03 MG bitamin E
• 482.9 µg bitamin K

magungunan gida don dandruff da faduwar gashi

Amfanin Lafiyayyen Alayyafo

1. Yana inganta lafiyar zuciya

Alayyafo yana dauke da adadin nitrates, wanda ke inganta zagawar jini, rage hawan jini da rage kasadar kamuwa da cututtukan zuciya [biyu] . Nazarin 2016 ya nuna cewa kasancewar bitamin iri-iri, ma'adanai, sinadarai masu rai da kwayoyin halitta na iya taimakawa inganta lafiyar zuciya. [3] .

2. Kula da lafiyayyen idanu

Alayyafo na loda da lutein da zeaxanthin, carotenoids guda biyu waɗanda aka danganta su da inganta lafiyar ido. Wadannan carotenoids din nan guda biyu suna cikin idanun mu, wanda ke kare idanun daga fitilun da ke zuwa daga rana [4] . Bugu da kari, kara yawan cin lutein da zeaxanthin an nuna don rage barazanar kamuwa da cutar macular da tsufa [5] .

3. Yana kiyaye kariya daga gajiya

Abubuwan da ke da 'yanci na haifar da gajiya a cikin jiki wanda ke da alhakin ƙwayoyin cuta, sunadarai da lalacewar DNA wanda ke iya taimakawa cikin saurin tsufa da haɗarin ciwon sukari da kansar. Nazarin ya nuna cewa alayyafo yana da antioxidants wanda zai kare ka daga cututtuka ta hanyar yaƙar damuwa na rashin ƙarfi [6] [7] .

4. Yana rage hawan jini

Abincin nitrate wanda aka samo a cikin alayyafo yana da amfani mai amfani akan matakan hawan jini. Nitrates wata kwayar cuta ce wacce ke taimakawa fadada magudanan jini da inganta gudan jini, ta haka yana rage matakan hawan jini. Hawan jini babban matsala ne ga cututtukan zuciya [8] [9] .

5. Yana hana karancin jini

Jiki yana buƙata don yin haemoglobin, furotin da ake samu a cikin jajayen ƙwayoyin jini wanda ke ɗaukar jini mai wadataccen oxygen zuwa huhu da dukkan sassan jiki. Alayyafu yana da ƙarfe sosai kuma bincike ya nuna cewa shan isasshen ƙarfe na iya hana ƙarancin karancin baƙin ƙarfe [10] .

6. Yana sarrafa ciwon suga

Alayyafo yana da wadata a cikin antioxidants, wanda aka nuna don rage matakan sukarin jini, ƙara ƙwarewar insulin da kuma hana canje-canje mai sanya ƙwayoyin cuta da ke haifar da marasa lafiya masu ciwon suga.

7. Tallafawa lafiyar kashi

Vitamin K da alli sune mahimman abubuwan gina jiki waɗanda ke taimakawa wajen samuwar ƙasusuwa, suna kiyaye ƙashi lafiya kuma suna hana osteoporosis da kuma karayar ƙashi. Kuma alayyafo yana ɗauke da adadi mai yawa na bitamin K da alli kuma cinsa zai taimaka wajen kiyaye ƙasusuwanku da lafiya [goma sha] .

8. Yana inganta ingantaccen tsarin narkewar abinci

Kasancewar fiber na abinci a cikin alayyafo yana taimakawa wajen kiyaye tsarin narkewar abinci cikin ƙoshin lafiya. Fiber yana hana maƙarƙashiya ta hanyar ƙara girma zuwa dattin ciki kuma yana taimakawa wajen kiyaye motsin hanji daidai [12] .

9. Yana kara karfin kariya

Alayyafo kyakkyawan tushe ne na bitamin C, antioxidant mai narkewa cikin ruwa wanda ke taimakawa wajen ƙarfafa garkuwar jiki da kuma kariya daga ƙwayoyin cuta masu cutarwa waɗanda ke kai hari ga garkuwar jiki [13] .

10. Zai iya sarrafa haɗarin cutar kansa

Ayyukan anti-tumo na alayyafo ya nuna don dakatar da haɓakar ƙwayoyin kansa. Wani bincike na 2007 ya ruwaito cewa kasancewar abubuwa daban-daban a cikin alayyafo yana da matukar ikon hana haɓakar ƙwayoyin sankarar mahaifa a cikin mahaifa [14] .

11. Yana rage hatsarin asma

Alayyafo kyakkyawan tushe ne na bitamin C da bitamin E. Duk waɗannan abubuwan gina jiki suna taka muhimmiyar rawa wajen inganta aikin huhu da hana alamun asma [goma sha biyar] .

12. Taimakawa wajen lalata jiki

Phytonutrients wasu halittu ne wadanda ake samunsu a alayyahu wanda zai iya taimakawa gurɓata jiki ta hanyar cire abubuwa masu guba daga jiki. Wannan yana rage kumburi kuma yana rage haɗarin cututtuka.

13. Yana hana aibun haihuwa

Alayyafo yana da yawa a ciki, bitamin na B wanda ke taimakawa yin DNA da samar da jajayen ƙwayoyin jini. Ficarancin abinci a cikin folate na iya haifar da rikice-rikicen lafiya, musamman ga mata masu ciki. Ana buƙatar fure a lokacin daukar ciki don taimakawa hana lahani na haihuwa da don girma da ci gaban jiki [16] .

14. Yana inganta lafiyar kwakwalwa

Abubuwan gina jiki da mahaɗan da ke cikin jiki a cikin alayyafo na iya taimakawa lafiyar kwakwalwarka. Wani binciken da aka buga a mujallar Neurology ya gano cewa shan kwaya daya na ganye koren ganye ciki har da alayyaho a kowace rana na iya taimakawa sanyin gwiwa dangane da tsufa [17] .

15. Yana kara lafiyar fata da gashi

Kasancewar bitamin A, bitamin C da bitamin E a cikin alayyafo an nuna don kiyaye gashi da fata lafiya. Vitamin A yana da tasirin tsufa wanda yake kawo jinkirin bayyanar wrinkles kuma yana shayar da fata, dan haka yana canza fasalin fata. Wannan bitamin shima yana taimakawa a ci gaban gashi ta hanyar kunna gashin bakin gashi [18] .

A gefe guda kuma, bitamin C yana taimakawa cikin hada sinadarin collagen kuma yana kare fata daga fitinar UV mai cutarwa. Kuma bitamin E yana taimaka wajan ciyar da fata kuma yana kiyaye fata daga lahani mai cutarwa kyauta [19] .

Illolin Alayyafo

Kodayake alayyafo suna da yalwar bitamin, ma'adanai da mahaɗan tsire-tsire, yana iya haifar da illa ga wasu mutane.

Mutanen da ke shan magungunan rage jini ya kamata su guji cin alayyafo saboda ƙwarin bitamin K da ke ciki. Vitamin K yana taka rawa wajen daskare jini kuma yana iya ma'amala da magungunan rage jini [ashirin] .

Alayyafo na dauke da sinadarin calcium da oxalates. Theara amfani da alayyafo na iya ƙara haɗarin kamuwa da duwatsun koda [ashirin da daya] . Koyaya, alayyafo na dafa abinci na iya rage abun da ke ciki na oxalate.

Hanyoyi Don Hada Alayyafo Cikin Abincinku

• Spinara alayyafo a taliya, salati, kayan miya da na kaskon.
• Sanya alayyahu na alayyahu a cikin kayan laushi.
• Sauté alayyahu sannan a zuba danyen man zaitun mara kyau, gishiri da barkono a samu.
• Spinara alayyafo a cikin sandwich da kunshinsa.
• Sanya alayyahu na alayyahu.

Girke-girke na Alayyafo

Sautéed jaririn alayyafo

Sinadaran:

• 1 tbsp man zaitun na karin budurwa
• 450 g alayyafo
• Gishiri gishiri da barkono baƙi

Hanyar:

• A cikin kwanon rufi, sanya mai mai zafi a matsakaici-zafi mai zafi.
• Spinara alayyafo sai a jefa shi har sai ganyen ya huce.
• A dafa shi na mintina biyu zuwa uku sai a dandana shi da gishiri da barkono.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin