A kimiyance"Spinacia oleracea" da aka sani da alayyafona gidan amaranth ne.
alayyafoYa samo asali ne daga Farisa amma yanzu ana samar da shi a Amurka da China. An ɗora shi da abubuwan gina jiki da antioxidants kuma an san yana da lafiya sosai.
cin alayyahuYana taimakawa lafiyar ido, yana rage yawan damuwa, yana hana ciwon daji da rage hawan jini.
Darajar Abincin Alayyahu
Da nauyi, alayyafo Ya ƙunshi ruwa 91.4%, carbohydrates 3.6% da furotin 2.9%. 100 grams alayyafoYana da adadin kuzari 23. a nan Bayanan gina jiki na 1 kofin danyen alayyafo:
Jimlar Calories: 7
Protein: 0.86 Art
Calcium: 30 MG
Iron: 0,81 Art
Magnesium: 24 MG
Potassium: 167 MG
Vitamin A: 2813 iu
Folate: 58 MG
carbohydrate
alayyafoYawancin carbohydrates da ake samu a cikin sukari suna cikin fiber. Akwai kuma kashi 0.4% na sukari, galibi an yi shi da glucose da fructose.
Lif
alayyafosuna da yawa a cikin fiber maras narkewa, wanda zai iya amfanar lafiya ta hanyoyi da yawa.
Fiber mara narkewa yana ƙara girma yayin da abinci ke wucewa ta hanyar narkewa. Wannan yana taimakawa hana maƙarƙashiya.
Vitamins da Ma'adanai
alayyafo Yana da kyakkyawan tushen yawancin bitamin da ma'adanai:
bitamin A
alayyafo, da bitamin A Yana da girma a cikin carotenoids masu iya canzawa.
bitamin C
bitamin C Yana da ƙarfi mai ƙarfi wanda ke haɓaka lafiyar fata da aikin rigakafi.
bitamin K
bitamin K dole domin jini coagulation da alayyafo ganye yana bada fiye da rabin bukatun ku na yau da kullun.
Folic acid
Ana kuma san shi da folate ko bitamin B9. Yana da mahimmanci don aikin sel na al'ada da haɓakar nama kuma yana da mahimmanci ga mata masu juna biyu.
Demir
alayyafo Yana da kyakkyawan tushen wannan ma'adinai mai mahimmanci. Demir Yana taimakawa wajen haifar da haemoglobin, wanda ke kawo iskar oxygen zuwa kyallen jikin jiki.
alli
alliyana da mahimmanci ga lafiyar kashi. Wannan ma'adinan kuma muhimmin kwayar sigina ce don tsarin juyayi, zuciya da tsokoki.
alayyafo kuma potassium, magnesium da B6, B9 da Vitamin E Ya ƙunshi bitamin da ma'adanai da yawa kamar
Abubuwan Shuka
alayyafoya ƙunshi mahimman mahadi na shuka, da suka haɗa da:
Wannan antioxidant yana rage haɗarin ciwon daji da cututtuka na kullum.
nitrates
alayyafo ya ƙunshi nitrates, wanda zai iya inganta lafiyar zuciya.
quercetin
Wannan antioxidant yana hana kamuwa da cuta da kumburi. Alayyahu, quercetinYana daya daga cikin mafi kyawun tushen abinci a ciki
Zaaxanthin
Kamar lutein, zeaxanthin yana da amfani ga lafiyar ido.
Menene Amfanin Alayyahu?
Mai amfani ga fata, gashi da kusoshi
alayyafoVitamin A a cikin fata yana kare fata daga hasken UV. Yana yaƙi da damuwa na oxidative. alayyafo Yin amfani da shi akai-akai yana kare lafiyar fata.
alayyafo Ya ƙunshi bitamin C. Yawancin karatu sun nuna cewa bitamin C na iya ƙara haɓakar collagen. Ana kuma tunanin magnesium da baƙin ƙarfe a cikin kayan lambu suna tallafawa lafiyar gashi.
karancin ƙarfe zai iya haifar da asarar gashi. arziki tushen baƙin ƙarfe alayyafoTaimakawa yaki da asarar gashi.
alayyafo Hakanan ma'adinai ne da ke taimakawa wajen magance farce masu karye. biotin Ya ƙunshi.
Alayyahu yana taimakawa rage nauyi
Wasu karatu alayyahu ya nuna yana iya kashe yunwa. Mata masu kiba, gram 3 na tsawon wata 5 cire alayyafo ya sami asarar 43% mafi girma a cikin nauyin jiki bayan cinye shi.
Mata kuma sun rage sha'awar cin kayan zaki da kashi 95%.
Yana rage haɗarin ciwon daji
alayyafoGlycoglycerolipids suna taka rawa wajen rigakafin ciwon daji. Za su iya cimma wannan ta hanyar yuwuwar hana ci gaban ƙari.
A cewar wasu bincike. alayyafoVitamin A a cikin shayi yana rage haɗarin cutar kansar nono.
Taimaka maganin ciwon sukari
alayyafo yana ƙara jin koshi, don haka yana rage martanin glucose na postprandial. An danganta wannan ga babban fiber da abun ciki na ruwa a cikin kayan lambu.
Kayan lambu kuma ya ƙunshi nitrates. Wadannan mahadi insulin juriyaAn gano don taimakawa hanawa Hakanan yana iya rage kumburi, wanda shine farkon haɗarin ciwon sukari.
Yana taimakawa wajen daidaita matakin hawan jini
alayyafoNitrates a cikin shayi yana inganta aikin endothelial kuma yana iya rage matakan hawan jini sosai, don haka inganta lafiyar zuciya.
Nitrates kuma yana kawar da taurin jijiya, wanda zai iya haifar da matakan hawan jini.
Magnesium a cikin kayan lambu kuma yana daidaita matakan hawan jini. Wannan ma'adinan yana sassautawa kuma yana faɗaɗa hanyoyin jini, don haka yana haɓaka kwararar jini.
Yana da amfani ga lafiyar ido
alayyafomahimman antioxidants guda biyu waɗanda ke shafar hangen nesa lutein da zeaxanthin, ya ƙunshi. Wadannan mahadi suna yaki da nau'in iskar oxygen mai amsawa kuma suna rage haɗarin cataracts da lalata macular degeneration na shekaru.
A cikin binciken daya cin alayyahu akai-akaiya karu da yawa na gani na macular pigment.
alayyafo Yana da wadata a cikin bitamin K da calcium, abubuwa biyu masu muhimmanci da ake bukata don ƙarfafa ƙasusuwa.
Karancin shan calcium yana haifar da osteoporosis. Ƙananan ƙwayar kashi yana da alaƙa da asarar kashi da sauri da kuma yawan karaya. Alayyahu na dauke da sinadarin calcium kuma yana taimakawa wajen magance wannan matsalar.
yana inganta narkewa
alayyafo Ya ƙunshi fiber. Nazarin ya nuna cewa fiber na iya sa ku ji daɗi na tsawon lokaci. Hakanan yana tallafawa lafiyar hanji yayin da yake taimakawa abinci wucewa ta tsarin narkewar abinci.
Taimakawa maganin asma
Danniya na Oxidative yana taka rawa a cikin asma. alayyafoYa ƙunshi bitamin C, mai ƙarfi antioxidant wanda zai iya yaƙar damuwa na oxidative. Wannan yana taimakawa maganin asma.
Hakanan lutein da zeaxanthin a cikin kayan lambu suna da amfani ga maganin asma. Tabbatattun bayanai sun nuna cewa cin alayyahu na iya hana ci gaban asma.
Yana goyan bayan ci gaban tayi
alayyafowani muhimmin sinadari don ci gaban tayin folic acid ya hada da. Wannan sinadari yana rage haɗarin lahani a cikin tsarin juyayi na jaririn da ba a haifa ba.
Yana inganta aikin kwakwalwa
alayyafoYana da anti-danniya da anti-depressive effects. Wadannan tasirin alayyahu Ana iya danganta shi da ikonsa na rage matakan corticosterone (hormone da ke cikin amsawar damuwa) a cikin jini.
alayyafoSauran abubuwan gina jiki a cikin kifi, wato bitamin K, folate, lutein da beta-carotene (bitamin A), suma suna tallafawa lafiyar kwakwalwa da raguwar fahimi.
yana ƙarfafa tsokoki
alayyafo Duk da yake ba zai ba ku tsokoki kamar Popeye ba, tabbas yana taimakawa wajen gina ƙwayar tsoka. Yana da wadataccen sinadirai masu yawa irin su calcium da ƙarfe, waɗanda ke ƙarfafa tsokoki da haɓaka su. Domin alayyafo Ana ƙara shi zuwa ga girgizar furotin da yawa da smoothies bayan motsa jiki.
Yana rage kumburi
alayyafoYana daya daga cikin mafi kyawun abinci na anti-mai kumburi saboda yana da wadata a cikin mahadi na shuka kamar lutein. Wannan fili mai karfi yana rage kumburi a cikin kyallen takarda, wanda hakan yana rage ciwon haɗin gwiwa da sauran cututtuka irin su arthritis.
Yana ƙarfafa rigakafi
alayyahu Ɗaya daga cikin mahimman fa'idodinsa shine yana ƙarfafa tsarin rigakafi. alayyafoya ƙunshi adadin bitamin C mai kyau, wanda ke taka muhimmiyar rawa wajen haɓaka rigakafi. Idan aka sha a kai a kai, yana taimakawa wajen hana mura, tari da sauran matsaloli, musamman ga yara kanana.
Yana hana kuraje
alayyafoKoren kayan lambu ne mai arzikin chlorophyll. Wannan yana tsaftace tsarin ciki kuma yana hana ci gaban kwayoyin cuta. Har ila yau, yana fitar da guba ta hanyar tsarin fitar da ruwa. Wannan yana aiki akan fata kuma yana hana kurajewar kuraje.
Godiya ga yawancin abubuwan gina jiki irin su Vitamin A, yana taimakawa fata ta yi girma. alayyafoYana inganta elasticity na fata da kuma cire dullness. Yana kawar da layi mai kyau, wrinkles da sauran alamun tsufa.
Kariyar UV
Daga cikin abinci da yawa waɗanda ke ba da kariya ta UV ga fata alayyafo ya zo a saman jerin. Musamman duhu koren ganyen kayan lambu sun ƙunshi abubuwan da ake amfani da su na antioxidants don hana lalacewar tantanin halitta sakamakon fallasa rana.
Yadda ake Zaɓi da Ajiye Alayyahu?
mafi koshin lafiya sabo ne alayyafo shine a dauka. Ya kamata ku kuma kiyaye waɗannan abubuwan a zuciya:
– Fi son waɗanda suke da koren ganye masu haske. Kada ka sayi ganyen masu launin ruwan kasa ko rawaya ko kodadde.
- Ajiye alayyafo a cikin jakar asali ko akwati kuma a wanke kawai kafin amfani. Ajiye ragowar alayyahu a cikin jaka ɗaya a cikin firiji ba tare da jike shi ba.
- Rufe jakar a cikin tawul mai tsabta zai iya ba da ƙarin kariya.
Menene Illar Alayyahu?
alayyafo Yana cike da muhimman abubuwan gina jiki. Duk da haka cin alayyahu da yawana iya haifar da wasu illoli.
duwatsun koda Wannan shine mafi yawan damuwa da wannan kayan lambu. adadi mai yawa na alayyafo oxalate ya ƙunshi (kamar beets da rhubarb). Wadannan zasu iya ɗaure tare da calcium a cikin tsarin urinary, wanda zai haifar da duwatsun oxalate na calcium. Don haka, masu fama da cutar koda ko duwatsu su guji wannan kayan lambu.
masu kashe jini alayyafoVitamin K yana shiga cikin samuwar jini. Don haka, idan kuna shan magungunan jini, ya kamata ku kula da shan bitamin K. babban abun ciki na bitamin K alayyafozai iya tsoma baki tare da magunguna (ciki har da Warfarin) waɗanda ke taimakawa jini.
A sakamakon haka;
alayyafosuna cikin mafi mahimmancin abinci da za ku iya ci akai-akai. Yana cike da mahimman abubuwan gina jiki kuma yana kiyaye yawancin cututtuka. Sai dai masu ciwon koda ya kamata su ci abinci da hankali.
