azuki wakeƙaramin irin wake ne da ake nomawa a cikin Gabashin Asiya da Himalayas. Ko da yake a cikin wasu launuka masu yawa, ja azuki wakeIta ce mafi sanannun iri-iri.
Adzuki wakeYana da fa'idodi iri-iri, tun daga lafiyar zuciya da rage kiba zuwa ingantaccen narkewar abinci da ƙarancin haɗarin ciwon sukari.
Menene Adzuki Beans?
azuki wake(Vigna angularis) Ya fito ne daga kasar Sin kuma an noma shi a Japan akalla shekaru 1000. A yau akwai wuraren da ake nomawa a yankuna masu zafi na Taiwan, Indiya, New Zealand, Koriya, Philippines da China.
azuki wake Yana da wadata a cikin fiber na abinci, furotin, ƙarfe, calcium da folate kuma yana da halaye masu ƙarfafawa. Hakanan, saboda ƙarancin glycemic index azuki wakeShi ne abincin da ake so ga mata masu haila, masu ciwon sukari da kiba.
azuki wake Karami ne, m, ja mai haske, busasshen wake. azuki wake ana samunsa da jajayen duhu masu duhu, maroon, baki da kuma wasu launukan fari.
Darajar Gina Jiki na Adzuki wake
Kamar yawancin wake, azuki wake Har ila yau, ya ƙunshi fiber, furotin, hadaddun carbohydrates da mahadi na shuka masu amfani. Giram ɗari yana da waɗannan abubuwan gina jiki:
Calories: 128
Protein: gram 7.5
Fat: kasa da gram 1
Carbohydrates: 25 grams
Fiber: 7.3 grams
Folate: 30% na ƙimar yau da kullun (DV)
Manganese: 29% na DV
Phosphorus: 17% na DV
Potassium: 15% na DV
Copper: 15% na DV
Magnesium: 13% na DV
Zinc: 12% na DV
Iron: 11% na DV
Thiamine: 8% na DV
Vitamin B6: 5% na DV
Riboflavin: 4% na DV
Niacin: 4% na DV
Pantothenic acid: 4% na DV
Selenium: 2% na DV
Irin wannan wake yana da adadi mai yawa na mahadi masu amfani waɗanda zasu iya kare jiki daga tsufa da cututtuka.antioxidant yana bayarwa.
Karatu, azuki wakeYa bayyana cewa yana dauke da nau'o'in antioxidants guda 29 kuma yana daya daga cikin mafi kyawun abinci ta fuskar antioxidants.
Kamar sauran nau'in wake, azuki wake rage karfin jiki na sha ma'adanaimaganin rigakafi ya ƙunshi. Don haka, ya kamata a jiƙa kafin dafa abinci. Don haka, matakin antinutrients yana raguwa.
Menene Fa'idodin Adzuki Beans?
yana inganta narkewa
Wadannan jajayen wake suna inganta lafiyar narkewar abinci da na hanji. Domin wake musamman fiber mai narkewa daresistant sitaci yana da wadata a ciki Wadannan zaruruwa suna wucewa ba tare da narkar da su ba har sai sun isa cikin hanji, suna zama abinci ga ƙwayoyin cuta masu kyau.
Lokacin da kwayoyin cutar da ke cin abinci a kan fiber, hanji yana da lafiya, haɗarin ciwon daji na hanji yana raguwa kuma, kamar butyrate.short sarkar m acid Yana auku.
Bugu da ƙari, nazarin dabba azuki wakeYana nuna cewa babban abun ciki na maganin antioxidant na cannabis na iya rage kumburin hanji da sauƙaƙe narkewa.
Yana rage haɗarin ciwon sukari
Irin wannan wake yana rage haɗarin nau'in ciwon sukari na 2. Yana da wani ɓangare mai arziki a cikin fiber, wanda ke taimakawa inganta haɓakar insulin da hana hawan jini bayan cin abinci.
Gwajin tube da nazarin dabbobi azuki wakeYa bayyana cewa furotin da ke cikin hanta zai iya toshe ayyukan alpha-glucosidases na hanji.
Alpha glucosidases wani enzyme ne da ake buƙata don rushe hadaddun carbohydrates zuwa ƙarami, mafi sauƙin ɗaukar sukari. Don haka, toshe ayyukansu yana hana hawan jini, kamar yadda a wasu masu ciwon sukari.
Taimakawa rage nauyi
azuki wake Abinci ne da za a iya ci a lokacin rage nauyi. Wasu shaidu sun nuna cewa mahadi da aka samu a cikin wannan nau'in wake na iya inganta bayyanar da kwayoyin halittar da ke rage yunwa da kuma kara jin dadi.
Gwajin tube da nazarin dabbobi kuma azuki wake yana ba da shawarar cewa wasu mahadi a cikin abubuwan da aka fitar na iya taimakawa wajen rage nauyi.
Bugu da ƙari, yana da wadata a cikin furotin da fiber, abubuwan gina jiki guda biyu masu yuwuwar asarar nauyi waɗanda ke rage yunwa da haɓaka koshi.
Yana kare lafiyar zuciya
Wadannan wake suna da amfani ga lafiyar zuciya. Gwajin tube da nazarin dabbobi azuki wake cirewa don rage hawan jini, da ƙananan triglyceride, duka da kuma "mara kyau" matakan LDL cholesterol, da ƙananan kitse a cikin hanta.
Hakanan karatun ɗan adam a kai a kailegume Yana danganta amfaninsa da ƙananan matakan cholesterol da rage haɗarin cututtukan zuciya.
Hakanan, gwaje-gwajen da aka sarrafa bazuwar sun ba da rahoton cewa cin wake na iya rage haɗarin cututtukan zuciya, gami da hawan jini, cholesterol, da triglycerides.
Yana da amfani ga lafiyar koda
azuki wakeyana da babban abun ciki na fiber na abinci - game da 25g a kowace kofin (a cikin ɗanyen wake). Hakanan ya ƙunshi matsakaicin adadin phytochemicals masu ƙarfi na antioxidant kamar polyphenols da proanthocyanidins.
azuki wakeHaɗin aikin fiber da antioxidants a cikin ɓangarorin ɓarna suna amsawa da radicals kyauta maras so kuma suna hana shigar da kumburin macrophages (kwayoyin tsarin rigakafi).
adadin da ya dace cin azuki wakeYana kiyaye koda daga kumburi, rauni da cikakkiyar lalacewa.
Yana ba da kasusuwa masu ƙarfi kuma yana ƙara yawan ƙwayar tsoka
Tare da tsufa, ƙasusuwa da tsokoki sukan rasa ƙarfinsu, ikon gyarawa ko warkarwa. Wannan asarar yana haifar da osteoporosis da raguwar ƙwayar tsoka, musamman a cikin matan da suka shude.
Gasa azuki wake ko tsantsa sun ƙunshi abubuwan da ke haifar da bioactive kamar saponins da catechins. Wadannan sinadarai suna mayar da ma'auni na resorption na kashi da samuwar kashi a cikin mutanen da ke fama da osteoporosis kuma suna kare su daga kumburi da kuma lalacewa gaba daya.
Kofi daya raw azuki wake Ya ƙunshi kimanin g 39 na furotin. Abincin mai ƙarancin-carb mai yawan furotin yana taimakawa haɓaka ƙwayar tsoka.
Domin yana ɗaukar ƙarin lokaci da kuzari don jiki ya narkar da furotin. azuki wakeTun da yana da ƙananan ma'aunin glycemic, za ku ji daɗi, haske da kuzari.
Yana rage cholesterol
Shan miyar wake wake Yana rage matakan jini na triglyceride, yana hana mugun cholesterol (LDL) tarawa, kuma yana kare hanta daga kumburi ko lalacewa.
azuki wakeProanthocyanidins da polyphenols a cikinta suna hana samar da enzymes na pancreatic. Waɗannan enzymes (musamman lipases) suna da alhakin ɗaukar lipids a cikin hanji.
Saboda rage sha, triglyceride na jini da matakan cholesterol sun ragu. Lokacin da akwai ƙarancin lipids da triglycerides, akwai ƙarancin peroxidation ko ragowar masu guba waɗanda ke kaiwa hanta hari.
Yana ba da detoxification na hanta
Adzuki wake a cikin adadi mai yawa molybdenum Ya ƙunshi ma'adinai na musamman da aka sani da Yana da ma'adinan alama kuma ba a samuwa a cikin abinci da yawa, amma yana taka muhimmiyar rawa wajen lalata hanta. rabin rabo azuki wake Har ma yana bayar da 100% na shawarar yau da kullun na molybdenum.
azuki wake Yana da wadata a cikin folate, wanda shine muhimmin sinadirai a lokacin daukar ciki kuma yana rage haɗarin lahani na jijiyoyi.
Yana yaki da kwayoyin cutar daji
Nazarin tube na gwajin ya nuna cewa waken na iya yin tasiri fiye da sauran wake wajen hana yaduwar kwayoyin cutar daji a cikin hanji, nono, ovary, da marrow na kashi.
Menene Adzuki Beans ke cutarwa?
azuki wake Mafi yawan illar cin abinci shine gas. A gaskiya azuki wakeyana daya daga cikin waken da suke da saukin narkewa.
Abubuwan da za a yi la'akari da su Lokacin dafa Adzuki wake
- azuki wakeKafin dafa shi, kuna buƙatar jiƙa shi na akalla sa'a ɗaya ko biyu. Saboda haka, shirya abincin ku daidai.
– Jika da wanke azuki wakeTafasa shi akan zafi mai zafi kamar minti 30. Dafa mai matsa lamba shine zaɓi mafi sauri don samun wake mai laushi.
- Kuna iya adana wake azuki dafaffe a cikin firiji don amfani na dogon lokaci.
A sakamakon haka;
azuki wake Yana da babban tushe na sinadirai masu mahimmanci, bitamin da ma'adanai kuma ana amfani dashi don yin jan wake.
Yana cike da furotin, fiber, folate, manganese, phosphorus, potassium, copper, magnesium, zinc, iron, thiamine, bitamin B6, riboflavin, niacin, calcium, da sauransu.
Yana taimakawa sarrafa ciwon sukari, ƙara yawan shan antioxidant, ƙara yawan ƙwayar tsoka, inganta lafiyar zuciya da sarrafa nauyi.
