Wasabi: Fa'idodin Kiwan Lafiyar Jiki, Tasirin Gari da Kayan girke

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Idan ka je gidan cin abinci na Jafananci kuma ka yi odar sushi, da za ka ga koren kayan yaji mai ƙanshi a cikin akushin sushi ɗin ka. Wannan koren manna shine wasabi, kayan kwalliyar sushi da taliya a cikin kayan abinci na Jafananci. Samun karamin tsinken wasabi tare da sushi ko sashimi yana fitar da wani dandano daban wanda zai fashe a cikin bakinku.

Menene Wasabi?

Wasabi ko dokin Jafananci shine kayan lambu mai gicciye na dangin Brassicaceae. Kore ne mai haske kuma yana dauke da isothiocyanates (ITCs), mahadi wanda ke da alhakin kaifi, dandano mai ɗanɗano. Wadannan isothiocyanates suna da alhakin fa'idodin lafiyar wasabi.

Tushen hoto: Forbes

Darajar abinci na Wasabi

100 g na wasabi ya ƙunshi ruwa 69,11 g, 109 kcal makamashi, kuma suma sun ƙunshi

• 4,8 g furotin
• 0.63 g mai
• 23.54 g carbohydrate
• 7,8 g fiber
• 128 mg alli
• 1,03 MG baƙin ƙarfe
• Magnesium mai nauyin 69 mg
• 80 mg phosphorus
• 568 MG potassium
• 17 mg sodium
• 1.62 mg zinc
• 0.155 MG tagulla
• 0.391 MG manganese
• 41.9 mg bitamin C
• 0.131 MG thiamine
• 0.114 mg riboflavin
• 0.743 mg niacin
• 0.203 mg pantothenic acid
• 0.274 MG bitamin B6
• 18 mcg folate
• 35 IU bitamin A

Amfanin Lafiya na Wasabi

1. Yana taimakawa wajen rage nauyi

Ciyawar wasabi tana dauke da mahadi wadanda suke hana girma da samuwar kwayoyin mai. Wani binciken ya nuna cewa wani fili wanda ake kira 5-Hydroxyferulic acid methyl ester (5-HFA ester) wanda yake cikin ganyen wasabi ya danne girma da samuwar kwayoyin mai mai ^[1] , ^[biyu] .

Wani binciken da aka buga a cikin Nutrition Research and Practice, ya ƙarasa da cewa cire ganyen wasabi ya hana samun ƙaruwa a cikin beraye akan abinci mai mai mai mai ^[3] .

2. Yana hana cutar daji

Aikin maganin cutar sankara an danganta shi ga isothiocyanates (ITCs) a cikin wasabi. Karatun ya nuna cewa ITCs da sauran ire-iren wadannan mahadi da ake gabatarwa a cikin wasabi suna hana ci gaban nono, na baka, ciwon hanji, da kuma kwayoyin cutar kansar pancreatic. ^[4] , ^[5] , ^[6] .

Sauran binciken da aka lura sun nuna cewa kayan marmari masu gicciye kamar wasabi suna rage haɗarin huhu, nono, mafitsara, da cutar sankarar prostate. ^[7] , ^[8] , ^[9] , ^[10] .

3. Yana inganta lafiyar zuciya

Wasabi ta mallaki magungunan antihypercholesterolemic wanda ke taimakawa wajen rage matakan cholesterol, don haka rage barazanar zuciya da bugun jini. Isothiocyanates a cikin wasabi suna dakatar da tarin platelet (dunkulewar platelet a cikin jini) kuma suna hana samuwar daskarewar jini, wanda shine babban dalilin bugun jini ^{[goma sha]} .

4. Yana saukaka kumburi

Nazarin ya nuna cewa isothiocyanates a cikin wasabi suna hana sel da enzymes wadanda ke kara kumburi, gami da cyclooxygenase-2 (COX-2) da kuma cytokines masu kumburi kamar tumor necrosis factor (TNF) da interleukins ^[12] .

5. Yana hana cututtukan da abinci ke haifarwa

Dangane da binciken da aka buga a cikin Frontiers of Microbiology, kayan antibacterial na wasabi suna taimakawa wajen yaƙi da kuma Staphylococcus aureus da E. coli - ƙwayoyin cuta guda biyu da suka fi dacewa da guban abinci ^[13] .

Wani binciken ya nuna cewa wasabi shima yana da matukar karfin taimakawa wajen magance cututtukan ulcer da H. pylori ya haifar ^[14] .

6. Yana hana cutar Parkinson

Isothiocyanates a cikin wasabi suna da tasirin cutar neuroprotective akan kwakwalwa. Suna haɓaka kunnawa na tsarin antioxidant wanda ke rage kumburi a cikin kwakwalwa. Wani binciken ya nuna cewa wannan mahadi na iya taimakawa wajen hana ko rage saurin kamuwa da cutar ta Parkinson ^{[goma sha biyar]} .

Shin Za Ku Iya Cin Sushi Yayin Ciki?

7. Yana hana ciwon sanyin kashi

P-hydroxycinnamic acid (HCA) a cikin wasabi na iya kiyaye mutuncin ƙashi ta hanyar haɓaka samuwar ƙashi da rage raunin ƙashi a cikin mutane. Wannan na iya taimakawa wajen maganin sanyin kashi ^[16] .

8. Yana hana lalacewar hakori

A cewar American Chemical Society, wasabi yana dauke da isothiocyanates wanda zai iya taimakawa wajen hana rubewar hakori da kogon ta hanyar kawar da kwayoyin cuta da ke haifar da su ^[17] .

Gurbin Wasabi

Kodayake wasabi ba shi da lafiya a cinye, mutanen da ke fama da cutar zubar jini ko waɗanda aka yi musu tiyata ya kamata su guji shan wasabi saboda yana iya ƙara haɗarin zubar jini da rauni.

Yadda Ake Amfani Da Wasabi

• Zaɓi tushen wasabi sabo kuma cire ganyen.
• Cire kumburin da alamomi daga tushe.
• Aauki grater mai kyau kuma kuyi tushen.
• Za'a iya amfani da wasabi mai ƙanshi a matsayin kayan ƙanshi, ganye ko kayan ƙanshi.

Hanyoyi Don Addara Wasabi Cikin Abincin Ku

• Wasabi ya kamata a ji daɗin sushi da soya sauce.
• Itara shi zuwa miyan noodle.
• Yi amfani dashi azaman kayan kwalliya na gasa kayan lambu da nama.
• Yi amfani da wasabi don dandano gasashen kayan lambu.
• Wasara wasabi wajan salat, tsoma, da marinades.

Kayan girkin Wasabi

Wasabi ginger da tafarnuwa gasashshe jan dankali ^[18]

Sinadaran:

• 2 ja dankali, rabi
• 1 cikakken tafarnuwa
• 2 tbsp man zaitun na budurwa
• 3 tsp wasabi foda
• Na tsp ginger
• 1-2 tsp ruwa
• Gishirin teku da barkono baƙi don dandana

Hanyar:

• Yi amfani da tanda zuwa digiri 425 Fahrenheit.
• Kwasfa ɗanyen tafarnuwa
• Sanya dankalin da tafarnuwa a cikin babban tukunya, sai a rufe da ruwan sanyi. Tafasa a kan wuta mai zafi, sai a soya shi kamar minti 5-10. Cire daga zafi.
• A cikin karamar roba, sai a hada garin hada wasabi da ruwan. Moreara ƙarin ruwa, idan an buƙata, har sai an ƙirƙiri manna mai kauri. Ki rufe ki ajiye a gefe.
• Zuba ruwa daga dankalin.
• Gara ginger, man zaitun, gishiri da barkono a cikin wasabi kuma a gauraya sosai. Sanya wannan hadin a cikin dankalin da tafarnuwa har sai sun dahu sosai.
• Sanya shi a cikin tanda mai yin burodi, kuma sanya a cikin tanda har sai launin ruwan kasa launin ruwan kasa. Kila buƙatar jefa su sau ɗaya ko sau biyu don su yi launin ruwan kasa a kowane bangare.
• Cire daga tanda kuma kuyi dumi.

1. [1]Kim, Y. J., Lee, D. H., Ahn, J., Chung, W. J., Jang, Y. J., Seong, K. S.,… Jung, C. H. (2015) (Bayanin). Pharmacokinetics, Rarraba nama, da Anti-Lipogenic / Adipogenic Gurbin na Allyl-Isothiocyanate Metabolites.PloS daya, 10 (8), e0132151.
2. [biyu]Misawa, N., Hosoya, T., Yoshida, S., Sugimoto, O., Yamada ‐ Kato, T., & Kumazawa, S. (2018). 5, Hydroxyferulic acid methyl ester wanda aka ware daga ganyen wasabi ya hana 3T3-L1 bambancin adipocyte. Binciken bincike na phytotherapy, 32 (7), 1304-1310.
3. [3]Yamasaki, M., Ogawa, T., Wang, L., Katsube, T., Yamasaki, Y., Sun, X., & Shiwaku, K. (2013). Maganin hana kiba na cire ruwan zafi daga Wasabi (Wasabia japonica Matsum.) Ganye a cikin berayen da ake ciyar da abinci mai mai mai yawa.Nazarin abinci da aikin, 7 (4), 267-272.
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5. [5]Lee, M. J., Tseng, W. S., Lai, J. C., Shieh, H. R., Chi, C. W., & Chen, Y. J. (2018). Ayyukan Bambancin Magunguna daban-daban na Lambobin Oxygen a kan Sulfoxide Moiety na Wasabi Compound 6- (Methylsulfinyl) Hexyl Isothiocyanate a cikin Humanan Adam na Ciwon ceran Adam.
6. [6]Chen, Y. J., Huang, Y. C., Tsai, T. H., & Liao, H. F. (2014). Tasirin Wasabi Bangaren 6- (Methylsulfinyl) hexyl Isothiocyanate da Kalam akan Kwayoyin Cutar Dan Adam na Pancreatic. Basedarin tushen shaidar tabbatarwa da madadin magani: eCAM, 2014, 494739.
7. [7]Lam, T. K., Gallicchio, L., Lindsley, K., Shiels, M., Hammond, E., Tao, X. G.,… Alberg, A. J. (2009). Amfani da kayan lambu mai raɗaɗi da haɗarin cutar huhu: nazari na yau da kullun.Cancer epidemiology, biomarkers & rigakafin: wallafar Associationungiyar forungiyar Baƙi ta Amurka don Nazarin Ciwon daji, wanda Americanungiyar Kula da Lafiya ta coasar Amurka ta tallafa, 18 (1), 184-195.
8. [8]Lin, T., Zirpoli, G. R., McCann, S. E., Moysich, KB, Ambrosone, C.B, & Tang, L. (2017). Hanyoyi a cikin Ciyarwar Kayan lambu na Cruciferous da Associungiyoyi tare da Hadarin Ciwon Kanji: Nazarin-Kula da Yanayi. Abubuwan da ke faruwa a halin yanzu a cikin abinci mai gina jiki, 1 (8), e000448.
9. [9]Liu, B., Mao, Q., Cao, M., & Xie, L. (2012). Ciyar da kayan lambu mai haɗari da haɗarin cutar sankara ta prostate: meta‐analysis. Jaridar Urology ta Duniya, 19 (2), 134-141.
10. [10]Liu, B., Mao, Q., Lin, Y., Zhou, F., & Xie, L. (2013). Associationungiyar cin abinci na gishiri mai gishiri da haɗarin cutar kansar mafitsara: meta -analysis Jaridar duniya ta urology, 31 (1), 127-133.
11. [goma sha]David Grotto, R. D. N. Newsletter Yi Rajista !.
12. [12]Subedi, L., Venkatesan, R., & Kim, S. Y. (2017). Ayyukan Neuroprotective da Anti-Inflammatory Ayyukan Allyl Isothiocyanate ta hanyar Tsayar da JNK / NF-κB / TNF-α Sigina. Jaridar kasa da kasa ta kimiyyar kwayoyin, 18 (7), 1423.
13. [13]Lu, Z., Dockery, C. R., Crosby, M., Chavarria, K., Patterson, B., & Giedd, M. (2016). Ayyukan Wasbac na antibacterial na Wasabi game da Escherichia coliO157: H7 daStaphylococcus aureus. Frontires a cikin microbiology, 7, 1403.
14. [14]Masuda, S., Masuda, H., Shimamura, Y., Sugiyama, C., & Takabayashi, F. (2017). Inganta tasirin Wasabi (Wasabia japonica) ganye da allyl isothiocyanate akan raunin ciki na cututtukan Mongoliya da suka kamu da Helicobacter pylori. Sadarwar kayan abinci na al'ada, 12 (4), 1934578X1701200431.
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18. [18]https://draxe.com/nutrition/wasabi/

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