Tsiran sunflower yana da fa'ida mai cutarwa da ƙimar abinci mai gina jiki

Sunflower tsabaAbinci ne da ake amfani da shi ta hanyoyi daban-daban. Yana da wadata a cikin kitse mai lafiya, mahaɗan shuka masu amfani, da bitamin da ma'adanai daban-daban.

Wadannan sinadirai suna taka rawa wajen rage haɗarin matsalolin lafiya gabaɗaya, gami da cututtukan zuciya da nau'in ciwon sukari na 2.

A cikin wannan rubutu "Amfanin tsaba na sunflower", "darajar abinci mai gina jiki na tsaba sunflower", "tsaran sunflower yana cutarwa" da "allergy iri" za a tattauna batutuwa.

Menene tsaba sunflower?

sunflower tsabaa zahiri shuka sunflower ( Helianthus shekara ) 'ya'yan itace. Akwai manyan nau'ikan guda biyu.

Daya daga cikin nau'in shine iri da muke ci, ɗayan kuma ana shuka shi don mai. Masu mai suna da baƙar fata, yayin da waɗanda ake ci galibi baƙar fata ne.

Abincin abinci mai gina jiki na tsaba sunflower

Ana tattara abubuwan gina jiki da yawa cikin ƙaramin iri ɗaya. 30 grams crustacean, busassun gasashe 'ya'yan sunflowerBabban abubuwan gina jiki a cikinsa sune:

musamman Vitamin E ve seleniumyana da girma kuma. Waɗannan su ne don kare ƙwayoyin jikin ku daga lalacewa mai lalacewa, wanda ke taka rawa a cikin cututtuka daban-daban. antioxidants ayyuka kamar

Har ila yau, tushe ne mai kyau na mahadi masu amfani, ciki har da phenolic acid da flavonoids, wadanda kuma suke aiki a matsayin antioxidants.

Lokacin da iri ya tsiro, mahadi na shuka suna ƙaruwa. Sprouting kuma yana rage abubuwan da zasu iya tsoma baki tare da sha na ma'adinai.

Amfanin iri sunflower

Sunflower tsaba Yana taimakawa wajen rage hawan jini, cholesterol da sukari na jini kamar yadda ya ƙunshi bitamin E, magnesium, furotin, linoleic fatty acids da wasu mahadi na shuka.

amfanin sunflower tsaba Yawancin karatu sun goyi bayan fa'idodin kiwon lafiya na waɗannan ƙananan tsaba.

Kumburi

Yayin da kumburi na ɗan gajeren lokaci shine amsawar rigakafi ta halitta, kumburi na yau da kullum shine haɗari ga yawancin cututtuka na yau da kullum.

Misali, karuwar matakan jini na alamar kumburin furotin C-reactive suna da alaƙa da haɗarin cututtukan zuciya da nau'in ciwon sukari na 2.

Nazarin manya sama da 6.000, aƙalla sau biyar a mako jigon wataSun bayar da rahoton cewa waɗanda suka ci ni da sauran iri suna da 32% ƙananan matakan furotin C-reactive idan aka kwatanta da mutanen da ba su ci ba.

Vitamin E, wanda ke da yawa a cikin waɗannan tsaba, an san shi don taimakawa ƙananan matakan furotin C-reactive.

Flavonoids da sauran mahadi na shuka suma suna taimakawa rage kumburi.

Ciwon zuciya

Hawan jini; Yana da mahimmancin haɗari ga cututtukan zuciya, wanda zai iya haifar da ciwon zuciya ko bugun jini. Wani fili a cikin waɗannan tsaba yana toshe wani enzyme wanda ke sa hanyoyin jini su kunkuntar. Wannan yana ba da damar hanyoyin jini su huta kuma hawan jini ya ragu.

Bugu da ƙari, waɗannan ƙananan tsaba suna musamman linoleic acid Yana da wadata a cikin fatty acids marasa ƙarfi.

Jiki yana amfani da acid linoleic don yin wani abu mai kama da hormone wanda ke sassauta hanyoyin jini kuma yana rage hawan jini. Wannan fatty acid kuma yana samar da ƙananan cholesterol.

A cikin nazarin makonni 3, gram 30 kowace rana a matsayin wani ɓangare na daidaitaccen abinci 'ya'yan sunflower Mata masu fama da ciwon sukari na 2 waɗanda suka ci abincin sun sami raguwar kashi 5% a hawan jini na systolic.

Mahalarta sun kuma lura da raguwar 9% da 12% a cikin "mara kyau" LDL cholesterol da triglycerides, bi da bi.

Ciwon suga

An gwada tasirin waɗannan nau'ikan akan sukarin jini da nau'in ciwon sukari na 2 a cikin bincike da yawa kuma sun bayyana mai ban sha'awa, amma ana buƙatar ƙarin bincike.

Nazarin ya nuna 30 grams kowace rana 'ya'yan sunflower Ya nuna cewa mutanen da suke amfani da shi na iya rage sukarin jinin azumi da kusan kashi 10 cikin XNUMX a cikin watanni shida, idan aka kwatanta da abinci mai kyau.

Tasirin raguwar sukarin jini na waɗannan tsaba na iya kasancewa a wani ɓangare na fili na chlorogenic acid.

Asarar iri sunflower

Amfanin tsaba sunflower Ko da yake yana sanya shi abinci mai lafiya, kamar kowane abinci sunflower tsaba lalacewa kuma ana iya gani.

Calories da sodium

Duk da cewa suna da wadataccen abinci mai gina jiki, waɗannan tsaba suna da adadin kuzari.

Nawa adadin kuzari a cikin tsaba sunflower?

sama sinadirai masu darajar sunflower tsaba Kamar yadda aka fada a cikin tebur, gram 30 shine adadin kuzari 163, wanda ke haifar da yawan adadin kuzari lokacin cinyewa.

Shin 'ya'yan sunflower yana ba ku nauyi? Ga yadda ake amsa tambayar. Wadannan tsaba suna da yawan adadin kuzari, don haka ya kamata a cinye su da hankali. In ba haka ba, yana iya haifar da wasu lahani kamar karuwar nauyi.

Idan dole ne ku kula da cin gishirin ku, ku tuna cewa sau da yawa ana rufe bawon da fiye da 2,500 MG na sodium. (gram 30).

cadmium

Wani dalili kuma yakamata a cinye waɗannan tsaba tare da taka tsantsan shine abun ciki na cadmium. Fitar da wannan ƙarfe mai nauyi a cikin adadi mai yawa na tsawon lokaci na iya lalata koda.

Sunflower tsabayana fitar da cadmium daga cikin ƙasa ya sake shi a cikin 'ya'yansa, don haka ya ƙunshi adadi mai yawa fiye da sauran abinci.

Wasu kungiyoyin kiwon lafiya suna ba da shawarar iyakar mako-mako na 70 micrograms (mcg) na cadmium ga babba mai nauyin kilo 490.

Mutane suna cin gram 255 a kowane mako har tsawon shekara guda. 'ya'yan sunflower lokacin da suke cin abinci, matsakaicin adadin cadmium yana tashi zuwa 175 mcg a kowane mako. Koyaya, wannan adadin baya haɓaka matakan cadmium na jini ko lalata koda.

Don haka ba lallai ne ka damu da cin abinci mai kyau kamar gram 30 a rana ba, amma bai kamata ka ci buhunan buhu ɗaya a rana ba.

germination na tsaba

Sprouting hanya ce ta gama gari ta shirya iri. Lokaci-lokaci, tsaba na iya haɓaka a cikin yanayin zafi da sanyi na germination. Salmonella gurbata da kwayoyin cuta masu cutarwa.

Wannan danyen tsiro ne, ba a gasa shi sama da 118 ℉ (48 ℃) 'ya'yan sunflower yana da matukar damuwa. Bushewar waɗannan tsaba a yanayin zafi yana taimakawa lalata ƙwayoyin cuta masu cutarwa.

matsalolin stool

da yawa a lokaci guda 'ya'yan sunflower A wasu lokuta cin abinci na iya haifar da matsalolin stool ga yara da manya. Cin musamman harsashi yana haifar da guntuwar harsashin da jiki ba zai iya narkewa ba, ya tara a cikin stool.

Wannan haɗuwa na iya tsoma baki tare da motsin hanji. Sakamakon haka, baya ga maƙarƙashiya, wasu alamomin na iya faruwa, kamar zubar ruwa daga kewayen toshewar da ciwon ciki da tashin zuciya.

Allergy iri sunflower

Rashin lafiyar abinci shine maganin rigakafi. Lokacin da kake da rashin lafiyar abinci, jikinka cikin kuskure yana ganin sunadaran da ke cikin abincin a matsayin cutarwa a gare ku.

Hakanan, yana ƙaddamar da tsaro don kare ku. Ita ce "kare" wanda ke haifar da alamun rashin lafiyar jiki. Abinci takwas, duka abinci allergiesYa ƙunshi kashi 90 na:

- Madara

- Kwai

- Gyada

- Kwayoyi

- Kifi

– Shellfish

- Alkama

– Waken soya

Maganin ciwon iri ba su da yawa fiye da ciwon gyada ko na goro.  rashin lafiyar kwaya yana kwaikwayon alerji na gyada ta hanyoyi da yawa.

Alamomin rashin lafiyar iri sunflower

Alamomin wannan rashin lafiyar sun yi kama da wasu nau'ikan allergen, gami da rashin lafiyar gyada. Alamun sun bambanta daga m zuwa mai tsanani kuma suna iya haɗawa da:

– Eczema

- ciwon baki

– Matsalolin narkewar abinci

– amai

- Anaphylaxis

Samun wani a cikin iyalinka mai wannan alerji, yana da gyada ko wani alerji rashin lafiyar kwayaabubuwan haɗari ne.  Gabaɗaya, yara sun fi kamuwa da rashin lafiyar abinci fiye da manya.

maganin rashin lafiyar iri sunflower

Yaya ake bi da rashin lafiyar iri?

A halin yanzu, babu magani na rashin lafiyar abinci. Sai dai in an faɗi akasin haka, ya kamata ku guji abincin da kuke rashin lafiyar da sauran abincin da ke ɗauke da wannan abincin.

Sunflower tsaba Abubuwan da ke cikinsa ba su da yawa kamar kayan kwai, amma ana iya samun su a abinci da kayan kwalliya.

A sakamakon haka;

Sunflower tsabaYana da lafiyayyen abun ciye-ciye. Ya ƙunshi abubuwa masu gina jiki da yawa da mahaɗan shuka waɗanda zasu iya taimakawa yaƙi da kumburi, cututtukan zuciya, da nau'in ciwon sukari na 2.

Koyaya, yana da amfani don cinyewa a hankali saboda wasu munanan yanayi da aka lissafa a sama.