Fa'idodin Lafiyar Lafiya na Alfalfa - Sarauniyar Noma

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A kimiyance ana kiranta Medicago sativa, ganyen alfalfa yana da amfani ga lafiyarku ta hanyoyi da yawa. Hakanan ana kiransa da lucerne, alfalfa yana ɗayan manyan ganye masu fa'ida. Ruwan ruwa na ma'adanai, bitamin da furotin a cikin ganye ya sa ya fi kyau idan aka kwatanta da sauran ganye da tsiro. Kodayake alfalfa na dangin legume ne, ana kuma la'akari da shi azaman ganye ^[1] .

An yi amfani da ganye sosai don abubuwan magani, kuma an yi amfani da ita a magungunan gargajiya na ƙasar Sin tun shekaru da yawa. Ana amfani da tsaba, da busassun ganyayen ganye, a matsayin abubuwan kari. Busassun ganyen alfalfa na iya taimaka wajan rage matakan cholesterol, inganta lafiyar ku, kuma zai iya taimakawa wajen magance alamomin jinin al'ada. Abubuwan da ke tattare da antioxidant da ke tattare a cikin ganyayyaki suna da amfani don magance kumburi da lalacewar da iskar shaka ta haifar ^[biyu] .

Koyaya, mafi yawancin ɓangaren legume shine ƙwayayen da suka toho ko tsiron alfalfa. Yawaitar fa'idodin kiwon lafiya waɗanda ke da ƙarancin kalori, ƙamshi mai gina jiki na iya yin abubuwan al'ajabi ga lafiyar ku. Daga inganta asarar nauyi zuwa inganta tsarin narkewa, alfalfa sprouts sune tushen arziki na nau'in isrogen mai tushen shuka ^[3] wanda ke taimakawa wajen inganta lafiyar mata da kuma kula da alamomin jinin al’ada.

Karanta don sanin dalla-dalla game da fa'idodi da ƙimar abinci mai gina jiki da ke tattare da ganye, saboda ka iya haɗa shi cikin abincinka.

Darajar abinci na Alfalfa

100 grams na ganye ya ƙunshi adadin kuzari 23 na makamashi. Suna da mai gram 0.7, milligram 0.076 thiamine, milligrams 0.126 riboflavin, 0.481 niacin, 0.563 milligrams pantothenic acid, 0.034 milligram vitamin B6, 0.96 milligrams iron, 0.188 milligramms manganese, da 0.92 milligramms zinc.

Sauran abubuwan gina jiki da ke cikin tsiron alfalfa sune ^[4]

• 2.1 grams carbohydrates
• 1.9 grams fiber na abinci
• 4 giram mai gina jiki
• 36 microgram folate
• 8.2 milligrams bitamin C
• 30.5 microgram bitamin K
• 32 miligram na alli
• Magnesium miligram 27
• 70 miligramms phosphorus
• 79 miligrams na potassium
• 6 miligram sodium

Amfanin Lafiya na Alfalfa

Daga magance matsalolin koda zuwa rikicewar ciki, tsiron legume yana da matuƙar fa'ida ga lafiyar ku. Amfani da tsiro yana da amfani ga jikinka, kuma alfalfa yana ware saboda ambaliyar da take dashi.

1. Yana hana cutar daji

Hada alfalfa cikin abincin yau da kullun yana da matukar alfanu saboda dalilai daban-daban. Kuma daya daga cikin manyan dalilai shine ikon sa na rigakafin cutar kansa. Alfalfa sprouts yana dauke da amino acid da aka sani da canavanine, wanda aka tabbatar da cewa ya mallaki kayan rigakafin cutar kansa. Hakanan canavanine yana taimakawa cikin ɗaurin carcinogen, waɗanda ke cikin mazaunin ^[5] . Hakanan, tsire-tsire suna cike da phytoestrogens da antioxidants waɗanda ke hana haɓakar ƙwayoyin kansa da daidaita baƙuwar hormones.

2. Cutar taimakon rage nauyi

Mafi ƙarancin adadin kuzari da ke cikin alfalfa sprouts, tare da abun ciki na fiber zai kiyaye ku. Wannan kuma zai taimaka wajen rage buƙatar ciye-ciye koyaushe, wanda shine babban dalilin ƙaruwar ƙiba mara lafiya. Bitamin da ke cikin tsiro yanzu yana taimakawa wajen motsa ku, wanda zai haɓaka ƙarfin kuzari da matakan kuzari, don haka taimakawa cikin ƙona kitse mai yawa ^[6] .

menene wuraren kofi

3. Hana UTI

Abubuwan da ke ba da diuretic na alfalfa suna tsiro suna taimakawa wajen hana kamuwa da cututtukan fitsari. Ciyawar zata iya saurin cire ƙwayoyin cuta da ke haifar da kamuwa da cutar a cikin hanyoyin fitsari ko mafitsara. Kasancewarka mai cutar diuretic na halitta, tsiro yana ƙara yawan fitsarin, don haka cire ƙwayoyin cutar da ke haifar da UTI ^[7] .

4. Yana magance matsalar rashin al'ada lokacin al'ada

Alfalfa sprouts suna da wadataccen phytoestrogens, homonin da ke taimakawa wajen sarrafa rashin daidaito da ke tattare da menopause. Ana samun nau'ikan phytoestrogens guda uku - coumestrol, genistein, da biocanine a cikin tsiron alfalfa ^[8] . Hakanan, ma'adanai da aka samo a cikin alfalfa na iya taimakawa tare da bushewar farji, walƙiya mai zafi, ƙananan matakan estrogen, zufa na dare, postmenopausal osteoporosis kuma.

5. Yana hana ciwon suga

Abubuwan wadataccen fiber da ke cikin alfalfa sprouts ya sa sun zama ba makawa ɓangare na abincin yau da kullun a cikin mutanen da ke ƙoƙarin kiyaye ciwon sukari. Abubuwan da ke cikin fiber suna taimakawa wajen kiyaye daidaiton insulin da glucose a cikin jiki, don haka yana hana hauhawar rashin daidaito da digo na matakan sukarin jini ^[9] . Amfani da tsire-tsire na yau da kullun da kuma sarrafawa na iya rage haɗarin cututtukan zuciya da ke tattare da ciwon sukari.

6. Yana kara karfin kariya

Amfani da alfalfa sprouts a kai a kai na iya taimakawa inganta garkuwar ku. Kwayoyin halittar jiki irin su L-canavanine da chlorophyll da ke ba da gudummawa a cikin tsiro suna taimakawa wajen inganta juriyar jikinku ga cututtuka. Hakanan, kayan antioxidant na tsiro suma suna fa'ida idan yazo da rigakafi. Bitamin C yana motsa samar da farin jini, wanda hakan ke kiyaye jikinka daga kowane irin kumburi ko cututtuka ^[10] .

7. Yana inganta narkewar abinci

Mai wadata a cikin fiber na abinci, yawan amfani da alfalfa sprouts suna da matuƙar fa'ida ga tsarin narkewar ku. Yana inganta narkardawarka kuma yana saukaka motsin hanji. Ciyawar zata iya rage alamun cututtukan gudawa, maƙarƙashiya, da kuma ciwon ciki. Hakanan an tabbatar da cewa yana da ikon rage haɗarin cutar sankarau ^{[goma sha]} .

8. Yana sarrafa zubar jini mai yawa

Alfalfa sprouts suna da wadataccen bitamin K, wanda shine bitamin mai ɗauke jini. Amfani da tsiro na yau da kullun na iya sarrafa yanayi kamar zub da jini na hanci ko na mahaifa. Shan shayin alfalfa yana daya daga cikin hanyoyi masu inganci dan magance yawan zubar jini, saboda yana taimakawa wajen diga jininka. Hakanan wannan kayan yana taimakawa cikin saurin aikin warkarwa ^[12] .

9. Yana hana ciwan kai

An yi amfani da itacen ƙwallon ƙafa don kayanta na rigakafi. Tare da dukiyar sa mai kashe kumburi, alfalfa sprouts yana taimakawa wajen samar da taimako daga raɗaɗin da ya shafi jijiyoyin jijiyoyin ku, jijiyoyin ku, ƙasusuwa, da tsokoki ^[13] .

10.Yana kulawa da sinadarin acid mai narkewa & ajiyar zuciya

Kama da abinci na alkaline, tsiron alfalfa yana taimakawa wajen daidaita matakin pH na cikin ku. Idan rashin narkewa, cikinka zai samar da adadin acid mai yawa - wanda zai haifar da reflux acid da ƙwannafi ^[14] . Amfani da tsiron alfalfa na iya rage matakin acidity da kiyaye matakin pH.

11. Yana kiyaye lafiyar zuciya

Amfani da tsiron alfalfa a kai a kai na iya zama mai amfani ga lafiyar jijiyoyin ku. Yawan antioxidants a cikin legume yana kare zuciyar ka daga cututtuka kamar su arteriosclerosis. Hakanan, kasancewa mai sikanin jini na halitta, yana ƙarfafa rufin da yake cikin jijiyoyin jini - yana ƙara ƙarfafa zuciyar ku ^{[goma sha biyar]} .

12. Yana rage yawan cholesterol

Nazarin daban-daban yana nuna gaskiyar cewa tsiron alfalfa yana da fa'ida ƙwarai wajen rage matakan cholesterol. Legume yana rage matakan cholesterol na LDL, don haka yana kiyaye jijiyoyin ku da jijiyoyin jini daga samuwar abin rubutu ^[16] . Wannan yana haifar da rage haɗarin atherosclerosis, bugun zuciya, shanyewar jiki da sauransu.

13. Yana inganta metabolism

Yawan adadin bitamin B a cikin alfalfa sprouts suna taka muhimmiyar rawa wajen haɓaka ayyukan ku na rayuwa. Abubuwan da ke tsiro suna tabbatar da cewa haɓakar hormone, haɓakar kuzari da ayyukan jiki na asali ana gudanar da su daidai ^[17] .

14. Yana kara ingancin fata

Alfalfa sprouts suna aiki azaman mai tsabtace jiki da hana bushewar fata, don haka taimakawa cikin kiyaye lafiyar fata. Abun cikin chlorophyll a cikin legume yana fitar da gubobi daga fata, yana barin shi sabo kuma an sabonta shi. Hakanan, bitamin A a cikin tsiro yana taimakawa wajen inganta fatarka daga ciki ^[18] .

15. Yana inganta ci gaban gashi

Kasancewa mai wadata a cikin furotin, ma'adanai da bitamin, babu shakka alfalfa sprouts suna da fa'ida ga gashin ku. Yana taimakawa wajen hanawa da rage faduwar gashi. Amfani da tsiron alfalfa na iya ƙarfafa gashinku daga asalinsu, yana inganta lafiyar fatar kanku ^[19] .

Lafiya Alfalfa Recipes

1. Salatin Quinoa tare da tumatir, kokwamba da tsiron alfalfa

Sinadaran ^[ashirin]

• 1 & frac12 kofuna quinoa, an kurkuku an kuma kwashe
• 3 tafarnuwa tafarnuwa, nikakken
• 1 man zaitun na tablespoon
• 2 & frac12 kofuna waɗanda kayan lambu broth
• 1 tumatir mai gado, yankakken
• 1 kokwamba, yanka
• 2 alwallafa alfalfa ya tsiro, ya tsage
• 5 scallion, yankakken
• & lemun tsami frac12, mai tsami
• 1 teaspoon ja ruwan inabi vinegar

Kwatance

• Zaitun mai zafi a cikin tukunya, akan wuta mai matsakaici.
• Garlicara tafarnuwa da quinoa sannan a dafa su na mintina 2-3.
• Dama lokaci-lokaci har sai a ɗauka da sauƙi.
• Theara broth kuma kawo shi don tafasa.
• Bayan haka, sai a rufe da murfi a dafa shi na mintina 15-20 har sai ya dahu.
• A cikin kwano, hada tumatir, kokwamba, scallions, alfalfa sprouts da quinoa.
• Zuba ruwan lemon tsami da ruwan inabi ja a kan quinoa.
• Mix da kyau kuma ku bauta.

2. Yankakken kwai da kayan kwalliyar avocado da alfalfa

Sinadaran

• 4 qwai
• & frac12 karamin cokali ghee
• 1 avocado, yankakken
• 1 kofin alfalfa tsiro

Kwatance

• A cikin kwanon frying, ƙara ghee akan wuta mai matsakaici.
• Whisk din kwai ki zuba a cikin kaskon, ki ringa motsawa har sai an dahu.
• A cikin farantin, sanya alfalfa sprouts, avocado da kwai.
• Ji daɗin lafiya, abinci mai sauƙi.

Matakan kariya

• Mata masu ciki su guji alfalfa saboda yana iya haifar da raunin mahaifa ko kwaikwayo ^{[ashirin da daya]} .
• Mutanen da ke yin amfani da abubuwan rage jini ba za su ci alfalfa ba saboda yawan bitamin K.
• Alfalfa na iya haifar da mummunan sakamako mara kyau a cikin mutanen da ke fama da cutar ta atomatik. Propertyarancin ƙwayoyin cuta na ganye na iya sake kunna rikicewar.
• Mutanen da suke da larurar garkuwar jiki ba za su cinye alfalfa ba saboda damar da ke tattare da ciyawar da ƙwayoyin cuta ke yi.
• Mata masu fama da ciwon nono ya kamata su guji alfalfa saboda halayen oestrogenic ^[22] .
• Alfalfa na iya amsawa tare da magungunan ciwon sikari, wanda ke haifar da ƙarancin sikarin jini wanda ke haifar da raunin kai, suma, da rikicewar hankali.

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