Abubuwan Al'ajabi Na Amfani Da Kiba Akan Cin Ayaba

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Ayaba ita ce mafi sowar talakawa, kodayake, ayaba ba ta wuce gona da iri ba. Dukanmu muna da ƙila muna da aƙalla sau ɗaya (sau biyu ko sama da haka!) Mun manta ayaba a cikin ɗakin girkin, kawai don ganin ɗigon baki a kansu a wasu kwanaki daga baya. Kowa yana saurin watsar da waɗannan baƙin ayaba, manya-manyan ayaba saboda sun rasa sabon launi da laushi kuma sun zama masu ƙyama da ɗauri ^[1] .

Da zarar ayaba ta fara yin kyau, abubuwan da ke cikinta za su canza. Amma, ba yana nufin cewa 'ya'yan itacen sun rasa fa'idodi na gina jiki ba. Ba tare da la'akari da narkar da shi ba, 'ya'yan itacen har yanzu suna da matukar amfani a jikinku, wanda Kwalejin Kwalejin Ilimin Dan Adam ta Jami'ar Cornell ke tallafawa. ^[biyu] .

Mai arziki a cikin potassium, manganese, fiber, jan ƙarfe, bitamin C, bitamin B6 da biotin, fruita fruitan zasu iya taimakawa hana asma, kansar, hawan jini, ciwon suga, cututtukan zuciya, da kuma matsalolin narkewar abinci ^[3] . Kuma waɗannan duk ana dacewa da su har zuwa ayaba mai girman gaske kuma. Don haka, a lokaci na gaba da za ku sami ɗigon ruwan kasa akan 'ya'yan itacen, kada ku yar da shi! Me ya sa? Karanta gaba.

Bayanin Abinci Na Ayaba Akan Ayaba

Kodayake bashi da adadin abubuwan gina jiki kamar na ayaba cikakke, ayaba da ta wuce gona da iri na da fa’ida. Hadadden carbohydrates a cikin ayaba idan ya zama overripe ya canza daga sitaci zuwa sauki sugars. Abubuwan da ke cikin kalori sun kasance iri ɗaya, kuma bitamin mai narkewa kamar ruwa, kamar su bitamin C, folic acid da thiamine, sukan ragu ^[4] .

Amfanin Kiba Na Ayaba Da Ya Gagara

Ganin mafi kyawun abinci a duniya, ayaba tana cike da bitamin da abubuwan gina jiki. Ayaba overripe tana bada tan na abubuwan gina jiki da jiki ke buƙata don aiki yadda yakamata.

1. Yana hana lalacewar kwayar halitta

Mawadaci a cikin antioxidants, cin ayaba da yawa ya taimaka wajen jinkirta lalata ƙwayoyin da lalacewar ciki da ƙwayoyin rai suka haifar. Wannan yana taimakawa wajen rage kasadar cututtuka ^[5] .

2. Yana rage hawan jini

Ayaba da ta wuce gona da iri na dauke da sinadarin potassium da kuma karancin sodium. Yin amfani da shi a kai a kai na iya taimakawa wajen daidaita saurin jini da kuma kawar da duk wasu toshewar jijiyoyin. Wannan taimakon yana hana shanyewar jiki da bugun zuciya, tunda tsarin ku na jini yana aiki yadda ya kamata ^[6] .

3.Yana saukin ciwon zuciya

'Ya'yan itacen suna aiki kamar antacid lokacin da suka yi girma. 'Ya'yan itace masu launin launin ruwan kasa yana taimakawa sassauƙa da bayar da taimako ^[7] .

4. Yana hana karancin jini

Wadatacce a cikin baƙin ƙarfe, cin ayaba da ta wuce gona da iri na iya taimaka wajan ƙara matakan jininka. Yana daya daga cikin ingantattun magunguna don magance karancin jini ^[8] .

5. Yana kara kuzari

Babban carbohydrate da sukari da ke cikin ayaba mai wuce gona da iri suna aiki a matsayin ƙarfin makamashi na halitta ^[9] . Cin ayaba biyu da suka wuce gona da iri zai iya samar muku da isasshen ƙarfi don motsa jiki na tsawon minti 90. Jin kasa? Ansu rubuce-rubucen ayaba daya ko biyu.

6. Yana hana cutar daji

Ofaya daga cikin fa'idodi mafi fa'ida da ayaba ta bayarwa shine ikon ta na magance kansar. Wuraren duhu waɗanda suka bayyana akan fatar ayaba lokacin da ta fara girma ta haifar da Tumor Necrosis Factor (TNF), wani abu wanda zai iya kashe cututtukan kansa da ƙananan ƙwayoyin cuta ^[10] .

man zaitun don amfanin gashi

7. Inganta lafiyar zuciya da jijiyoyin jini

Kamar yadda aka ambata a baya, ayaba da ta wuce gona da iri tana da wadataccen potassium da ƙarancin sodium, wanda zai iya zama fa'ida ga sarrafa matakan cholesterol. Abubuwan da ke cikin zaren a cikin ƙwayoyin cuta suna taimaka wajan rage haɗarin cututtukan zuciya, kuma tagulla da baƙin ƙarfe suna taimakawa inganta tare da kiyaye ƙimar jini da matakan haemoglobin ^{[goma sha]} .

8. Kula da ulce

Ayaba ita ce 'ya'yan itace mafi fa'ida kuma' ya'yan itace guda daya da mai cutar gyambon ciki ke ci ba tare da damuwa da wata illa ba. Laushin laushi mai laushi, rufe rigar ciki kuma hana acid daga tsananta ulcers ^[12] .

9. Yana saukaka maƙarƙashiya

Mawadaci a cikin zare, ayaba da ta wuce gona da iri itace amsar karshe don samun sauki daga maƙarƙashiya. Suna tsara tafiyar da cikinka, wanda ke sauƙaƙa shi don ɓarnata su fita daga tsarinka ^[13] . Suna inganta narkar da ku kuma.

10. Iyakance alamomin PMS

Vitamin B6 a cikin ‘ya’yan itace yana da amfani wajen kula da alamun PMS. Nazarin daban-daban sun bayyana tasirin bitamin B6 a cikin rage alamun cututtukan premenstrual ^[14] .

11. Yana maganin bakin ciki

Manyan matakan tryptophan a cikin ayaba overripe sun canza zuwa serotonin akan amfani. Serotonin, bi da bi, yana taimaka maka jin daɗi kuma yana kwantar da hankulan ka, don haka ɗaga yanayin ka da kiyaye daidaitaccen yanayi ^{[goma sha biyar]} .

Lafiyayyun Kayan girke-girke Na Ayaba Masu Aiki

1. Ayaba na oatmeal karin kumallo mai laushi

Sinadaran ^[16]

• & frac14 hatsi hatsi
• & frac34 kofin madara
• Cokali 1 na man gyada mai ƙananan mai
• 1 ayaba overripe, a yanka kanana
• 4-5 kankara kankara

Kwatance

• Oara oatmeal, madara, man gyada, ayaba da ta wuce gona da iri, da kankara don haɗawa.
• Haɗa don kimanin minti 1 har sai da santsi.

2. Mulecin Paleo banana zucchini

Sinadaran

• 1 kofin zucchini mai narkewa (daga matsakaici zucchini 1)
• & frac12 kofin mashed banana (daga 1 matsakaici overripe banana)
• & frac34 kofin man shanu maras nauyi
• & frac14 kofin tsarkakakken Maple syrup
• 2 qwai
• 1 teaspoon vanilla cire
• & frac12 kofin kwakwa gari
• 1 teaspoon soda burodi
• & gishiri frac14

Kwatance

• Yi amfani da tanda zuwa 350 ° F.
• Matsi zucchini da aka yayyashe da yawan danshi tare da tawul ɗin takarda.
• A cikin babban kwano, ƙara zucchini, ayaba, man shanu mai ƙanshi mai yawa, maple syrup, ƙwai da vanilla.
• Mix har sai ya zama santsi da kyau hade.
• Na gaba, ƙara garin kwakwa, soda da gishiri.
• Mix har sai an hade.
• Yi gasa na minti 22-27 ko har sai ɗan goge haƙar ya fito da tsabta kuma saman muffins ɗin ɗan gwal ne kaɗan kaɗan.

3. Chia, quinoa da ayaba granola sanduna

Sinadaran

• 1 kofin hatsin da ba shi da alkama
• & kofin frac12 kofin da ba a dafa shi ba quinoa
• 2 tsaba chia tsaba
• & gishiri frac14
• 1 kirfa kirfa
• 2 overripe ayaba, mashed
• & frac12 teaspoon cire vanilla
• & frac14 kofin kamar yankakken almon
• & frac14 kofin yankakken pecans
• Kofin busassun fruitsa fruitsan itace
• & frac14 kofin na halitta, mai-mai mai mai mai mai dan tsami
• Zuma cokali 2

Kwatance

• Yi amfani da tanda zuwa 350 ° F.
• Layin kwanon rufin burodi tare da takarda don hana sanduna makalewa.
• A cikin kwano, hada hatsi, quinoa da ba a dafa, chia tsaba, gishiri da kirfa.
• Dama a cikin ayaba da vanilla.
• Inara a cikin almond, pecans da busassun 'ya'yan itace.
• Sanya karamin tukunyar kan karamin wuta.
• Inara a cikin ƙananan mai na almond da zuma a kwaba har sai ya yi ɗumi sannan man almon ɗin ya narke.
• Sanya shi a cikin cakuda sandar granola har sai an hade shi sosai.
• Zuba a cikin ruɓaɓɓen kwanon rufi a latsa ƙasa da hannu ko da aunawa.
• Gasa na minti 25 ko har sai gefunan sun zama launin ruwan kasa.
• Bada shi ta huce gaba ɗaya kafin a yanka a sanduna.

Tasirin Side Of Overripe Ayaba

• Saboda yawan sukarin da yake ciki, ba a bada shawarar ayaba ta wuce gona da iri ga masu fama da ciwon sukari ^[17] .

1. [1]Adeyemi, O. S., & Oladiji, A. T. (2009). Canje-canje na haɗuwa a cikin ayaba (Musa ssp.) 'Ya'yan itacen a yayin nuna. Jaridar Afirka ta Fasahar kere-kere, 8 (5).
2. [biyu]Hammond, J. B., Egg, R., Diggins, D., & Coble, C. G. (1996). Barasa daga ayaba. Fasahar Bioresource, 56 (1), 125-130.
3. [3]Marriott, J., Robinson, M., & Karikari, S. K. (1981). Canjin sitaci da sukari yayin nunannin ayaba da ayaba. Jaridar Kimiyyar Abinci da Noma, 32 (10), 1021-1026.
4. [4]Lyte, M. (1997). Shigar da haɓakar ƙwayoyin cuta ta gram-korau ta ƙwayoyin cuta masu dauke da ayaba (Musa x paradisiaca). FEMS ƙananan haruffa, 154 (2), 245-250.
5. [5]Pongprasert, N., Sekozawa, Y., Sugaya, S., & Gemma, H. (2011). Matsayi da yanayin aiki na UV-C hormesis a rage rage kwayar halittar mai sanya kwayoyin salula da kuma raunin sanyi na bawon 'ya'yan itacen banana. Jaridar Binciken Abinci ta Duniya, 18 (2).
6. [6]Kumar, K. S., Bhowmik, D., Duraivel, S., & Umadevi, M. (2012). Gargajiya da magani na ayaba. Jaridar Pharmacognosy da Phytochemistry, 1 (3), 51-63.
7. [7]Koufman, J., & Stern, J. (2012). Sauke acid: littafin reflux rage cin abinci & magani. Simon da Schuster.
8. [8]Brown, A. C., Rampertab, S. D., & Mullin, G. E. (2011). Sharuɗɗan abincin yau da kullun game da cutar Crohn da ulcerative colitis. Binciken gwani na gastroenterology & hepatology, 5 (3), 411-425.
9. [9]Jumma'a, F. F. Nau'in Taskar Labarai: ayaba.
10. [10]Luckow, T., & Delahunty, C. (2004). Amincewar masu amfani da ruwan lemu mai dauke da sinadaran aiki. Binciken Abinci na Duniya, 37 (8), 805-814.
11. [goma sha]Aurore, G., Parfait, B., & Fahrasmane, L. (2009). Ayaba, albarkatun kasa don yin kayayyakin abinci da aka sarrafa. Trends a Kimiyyar Abinci da Fasaha, 20 (2), 78-91.
12. [12]Vosloo, M. C. (2005). Wasu dalilai suna shafan narkewar carbohydrates na glycemic da amsar glucose ta jini. Jaridar Kimiyyar Kasuwanci, 33 (1).
13. [13]Vu, H. T., Scarlett, C.J, & Vuong, Q. V. (2018). Magungunan Phenolic a cikin bawon ayaba da fa'idodin da suke da su: nazari. Jaridar Abincin Aiki, 40, 238-248.
14. [14]Hettiaratchi, U. P. K., Ekanayake, S., & Welihinda, J. (2011). Abubuwan sunadarai da amsoshin glycemic ga nau'ikan ayaba. Jaridar duniya ta kimiyyar abinci da abinci mai gina jiki, 62 (4), 307-309.
15. [goma sha biyar]Soto-Maldonado, C., Concha-Olmos, J., Cáceres-Escobar, G., & Meneses-Gómez, P. (2018). Gwajin azanci shine glycemic index na abincin da aka haɓaka tare da gari daga cikakke (ɓangaren litattafan almara da bawo) ayaba overripe (Musa cavendishii) ya watsar. LWT, 92, 569-575.
16. [16]Farauta, J. (2018, Janairu 18). 13 Lafiyayyun girke-girke don amfani da Ayaba mai wuce gona da iri [Blog post]. An dawo daga http://www.healthy-inspiration.com/13-healthy-recipes-to-use-up-overripe-bananas/
17. [17]Dattijo, C. (2004). Ayurveda don ciwon sukari mellitus: nazari na wallafe-wallafen ilimin halittu. Sauran hanyoyin kwantar da hankali a cikin lafiya da magani, 10 (1), 44-95.

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