m dankalin turawa, kamar sauran 'yan gidan dankalin turawa ( Dankali ) ya fito ne daga wani tsiron tsiro na asali zuwa yankin dutsen Andean a Kudancin Amurka. Irin wannan dankalin turawa Ya fito ne a Peru da Bolivia.
Yana da launin shudi purple da baƙar fata a waje da naman ciki mai haske purple ko da bayan girki.
Yana da nau'i mai yawa fiye da farin dankali kuma ya fi gina jiki. Nazarin ya nuna cewa matakan antioxidant a cikin wannan dankalin turawa sun fi 2-3 girma fiye da farin dankalin jiki saboda kasancewar anthocyanins.
Menene Dankali Mai Ruwa?
m dankalin turawa, Solanaceae ko kayan lambu na dare shade ga iyalansa Wani nau'in tushen kayan lambu ne. Eggplant yana cikin iyali guda da kayan lambu irin su tumatir da barkono.
Wannan nau'in dankalin turawa mai girman ƙwallon golf ya shahara a Kudancin Amurka, galibi saboda ya samo asali ne daga Peru da Bolivia, kuma yana iya girma zuwa girma kaɗan idan an yarda ya kai ga balaga.
Darajar Gina Jiki na Dankalin Turawa
dankalin turawa, Sau da yawa ana ɗaukarsa rashin lafiya saboda yawan sitaci da ke cikinsa, amma yana ɗauke da sinadarai masu mahimmanci kuma abinci ne mai kyau.
m dankalin turawa, Dankali Yana da nau'in sinadirai mai kama da sauran nau'ikan dankalin turawa a cikin danginsa, amma abun da ke cikin ma'adinan ya bambanta dangane da kasar da ake nomawa.
Akwai kuskuren cewa duk abubuwan gina jiki da ke cikin dankali ana samun su a cikin fata. A haƙiƙa, fiye da rabin abubuwan gina jiki ana samun su a ɓangaren nama.
100 grams dafa shi purple dankalin turawa, tare da bawon sa yana da abubuwan gina jiki masu zuwa:
Calories: 87
Protein: gram 2
Carbohydrates: 20 grams
Fiber: 3.3 grams
Fat: kasa da gram 1
Manganese: 6% na ƙimar yau da kullun (DV)
Copper: 21% na DV
Iron: 2% na DV
Potassium: 8% na DV
Vitamin B6: 18% na DV
Vitamin C: 14% na DV
Dankali ya fi ayaba potassium yana da abun ciki. Bugu da ƙari, hidimar dankali yana da gram 3 na fiber kuma yana da ƙarancin sodium.
Anthocyanins, strawberries, inabi ja, ja kabeji da purple dankalin turawa su ne mahadi phenolic alhakin tsananin launi na 'ya'yan itatuwa da kayan marmari da yawa, kamar
Menene Amfanin Dankali Mai Ruwa?
More amfani ga jini sugar
glycemic index (GI)shine ma'aunin yadda abinci ke tayar da sukarin jini. An ƙididdige shi daga 0 zuwa 100, kuma ana ɗaukar ma'aunin glycemic fiye da 70.
A cikin kwatancen binciken a cikin mutane, purple dankalin turawaAn gano cewa glycemic index na dankalin turawa shine 77, ma'aunin glycemic index na dankalin turawa shine 81 kuma ma'aunin glycemic index na farin dankalin turawa shine 93.
Duk da yake duk nau'in dankalin turawa suna shafar matakan sukari na jini saboda abun ciki na carbohydrate, dankalin turawa, yana nuna ƙarancin inganci fiye da sauran nau'ikan saboda yawan adadin mahaɗan tsire-tsire na polyphenol.
Wadannan mahadi suna rage shayar da sitaci a cikin hanji, don haka purple dankalin turawaYana rage tasirin matakan sukari na jini.
Ya ƙunshi antioxidants masu amfani ga jiki
Kamar sauran kayan marmari da kayan marmari masu launi, purple dankalin turawaLauninsa mai haske alama ce ta cewa yana da yawan antioxidants. A gaskiya ma, yana da aikin antioxidant sau biyu zuwa uku fiye da farin dankalin turawa ko rawaya.
Antioxidants sune mahadi na tsire-tsire waɗanda zasu iya kare sel daga cutarwa na damuwa na oxidative.
m dankalin turawaYana da arziki musamman a cikin polyphenol antioxidants da ake kira anthocyanins. Blueberries kuma blackberries sun ƙunshi antioxidants iri ɗaya.
Yawan cin abinci na anthocyanins yana kiyaye matakan cholesterol a cikin kewayon lafiya, yana kare lafiyar ido, kuma yana rage haɗarin cututtukan zuciya, wasu cututtukan daji da ciwon sukari.
Baya ga babban abun ciki na anthocyanin, antioxidants da ake samu a kowane nau'in dankali sun haɗa da:
Cin dankalin turawaYana da amfani ga jini da hawan jini. Wannan wani bangare ne saboda yawan sinadarin potassium saboda wannan sinadari yana taimakawa wajen rage hawan jini. Wataƙila abun ciki na antioxidant shima yana taka rawa.
Wani karamin bincike na makonni 4 a cikin masu fama da hawan jini ya gano shida zuwa takwas sau biyu a rana purple dankalin turawa Ƙaddamar da cewa cin rage systolic da diastolic hawan jini (na sama da ƙananan lambobi) da 3.5% da 4.3%, bi da bi.
Bugu da kari, wasu nazarin sun kwatanta cin farin dankali. purple dankalin turawa ya ce cin abinci na iya rage taurin jijiya.
Samun jijiyoyi masu wuya yana ƙara haɗarin bugun zuciya ko bugun jini saboda jijiyoyi ba sa iya raguwa cikin sauƙi don amsa canje-canjen hawan jini.
m dankalin turawa ruwan 'ya'yaYana rage hawan jini a cikin masu fama da hauhawar jini. Hakanan yana rage yawan ƙwayar cholesterol. Domin, purple dankalin turawa Ba zai iya sarrafa hauhawar jini kawai ba, amma kuma yana hana cututtuka na zuciya da jijiyoyin jini.
Yana rage haɗarin ciwon daji
Yawancin nazarin lab sun nuna antioxidants, ciki har da purple dankalin turawaya nuna cewa wasu mahadi a cikin daya na iya taimakawa wajen rigakafi ko yakar cutar daji kamar ciwon hanji da nono.
A wani nazari, purple dankalin turawa Kwayoyin ciwon daji da aka bi da su tare da tsantsa sun girma a hankali.
Binciken asibiti kuma purple nama dankaliyana nuna cewa yana hana samuwar ƙari. Hakanan yana rage girman ciwace-ciwacen ciwace-ciwacen daji da polyps a cikin hanji, hanji da nama mai haɗawa da kusan 50%.
Yana kiyaye ku saboda abun ciki na fiber
Cin dankalin turawa Yana taimakawa wajen biyan bukatun fiber na yau da kullun. Fiber na abinci yana sa ku ji ƙoshi, yana hana maƙarƙashiya, daidaita sukarin jini kuma yana taimakawa kiyaye matakan cholesterol lafiya.
m dankalin turawa Wasu daga cikin sitaci a cikin dukkan dankali, gami da wannan, wani nau'in fiber ne da ake kira sitaci mai jurewa. resistant sitaci A cikin gastrointestinal tract, yana tsayayya da narkewa, amma kwayoyin cuta a cikin babban hanji suna yin shi.
A lokacin wannan tsari na fermentation. short sarkar m acid sanannun mahadi ana samar. Wadannan mahadi suna taimakawa wajen inganta lafiyar hanji.
Yana inganta narkewa da lafiyar hanji
bayan narkewa purple dankalin turawa yana ɓoye polyphenols, ƙwayoyin aiki masu aiki waɗanda ke haɓaka lafiyar hanji. Bincike ya nuna cewa waɗannan ƙwayoyin cuta na iya hana cututtukan daji na sashin GI da hanji.Babban abun ciki na fiber a cikin waɗannan dankali yana haɓaka haɓakar ƙwayoyin cuta masu kyau.
m dankalin turawa anthocyanins suna kare hanji da ƙwayoyin hanji daga kumburi da lalacewa mai lalacewa. Waɗannan polyphenols kuma suna dakatar da ɗaukar ƙarfe da yawa a cikin hanji, wanda zai iya zama mai guba.
Yana kare aikin hanta
An gudanar da bincike a cikin 2016 don bincika tasirin anthocyanins dankalin turawa mai launin shuɗi akan lalacewar hanta dabba.
Sakamakon ya nuna cewa aikin antioxidant ya karu a cikin batutuwa. Waɗannan ƙwayoyin cuta masu aiki sun rage ɗaukar nauyi, metabolism da adana mai a cikin hanta.
yana hana zubar jini
Ciwon jini, wanda kuma aka sani da thrombosis, shine babban sanadin mutuwa a duniya. m dankalin turawa yana taimakawa hana wannan yanayin.
m dankalin turawa Ya ƙunshi chlorogenic acid. An gano cewa wannan sinadari yana rushe ƙumburi na jini kuma yana hana aikin enzymatic na sunadaran procoagulant da peptides.
Kyakkyawan madadin abinci mai canza launi
Ana amfani da dankalin turawa, karas da sauran kayan lambu don canza launin abinci kuma ana shuka su musamman don masana'antar launi na halitta.
Hakanan za'a iya amfani da dankalin turawa mai launin shuɗi azaman launin abinci na halitta idan aka kwatanta da yawancin rinayen abinci na sinadarai saboda yanayin halitta da abun ciki na anthocyanin.
Anthocyanins da aka samo a cikin wannan tushen kayan lambu suna da kyau ga kayan abinci masu launi na halitta kamar abubuwan sha, ruwan bitamin, ice cream da yogurt.
Shin Dankalin Turawa Yana Da Illa?
Har yau purple dankalin turawaBa a tabbatar da guba ko illa ba. Ɗaya daga cikin kasawa ga yawan cin wannan kayan lambu na iya zama matsala tare da daskarewar jini. m dankalin turawaYawan adadin anthocyanins da aka samu a cikin shayi na iya yin hulɗa tare da masu hana ƙin jini / masu rage jini.
A sakamakon haka;
m dankalin turawalafiyayye ne kuma mai launi na dangin dankalin turawa wanda ya cancanci sanin. Idan aka kwatanta da dankali na yau da kullum, yana da ƙananan glycemic index kuma ya fi dacewa da sukarin jini.
Kasancewar yawan flavonoids da phenolic acid yana ba su maganin kiba, narkewar abinci da kuma maganin ciwon daji. Dankali anthocyanins kuma yana kare zuciya, hanta, kwakwalwa da kuma hanji daga cututtuka masu kumburi.
