Fa'idodi, Cututtuka, Calories da Darajar Gina Jiki na Leeks

leek shuka; albasa, albasa, barkono, barkono, da barkono tafarnuwa na gida daya ne. Gani katuwar koren albasa.

Akwai nau'ikan iri da yawa, mafi sanannun ana shuka su a Arewacin Amurka. daji lekkuma yana samun farin jini. Duka lek iri Yana da gina jiki kuma yana ba da fa'idodin kiwon lafiya da yawa.

a cikin labarin "menene leek", "kalori nawa a cikin leek", "fa'ida da kaddarorin leek", "darajar bitamin leek", "darajar furotin leek" za a bayar da bayanai.

Darajar Gina Jiki na Leek

Leek Kayan lambu ne mai gina jiki kuma yana da ƙarancin adadin kuzari kuma yana da yawan bitamin da ma'adanai. 100 grams dafa shi adadin kuzarida 31.

A lokaci guda, beta carotene Yana da girma a cikin provitamin A carotenoids, ciki har da Jiki yana amfani da waɗannan carotenoids; mahimmanci ga hangen nesa, aikin rigakafi, haifuwa, da sadarwar salula bitamin Ame sabobin tuba. Hakanan yana da kyau kari ga ƙwanƙwasa jini da lafiyar zuciya. Vitamin K1 shine tushen.

lafiyar garkuwar jiki, gyaran nama, baƙin ƙarfe shame kuma collagen Yana da wadata musamman a cikin bitamin C, wanda ke taimakawa wajen samar da A gaskiya ma, yana samar da bitamin C sau biyu fiye da orange.

Har ila yau, tushen manganese ne mai kyau, wanda zai iya taimakawa wajen rage alamun cututtuka na premenstrual (PMS) da kuma inganta lafiyar thyroid. Bugu da ƙari, ƙananan adadin tagulla. Vitamin B6, demir kuma yana bada folate.

Abincin abinci mai gina jiki na 100 grams na raw leeks shine kamar haka;

61 kcal

14 grams na carbohydrates

1,5 gram na furotin

0.3 grams na mai

1.8 grams na fiber

3.9 grams na sukari

47 micrograms na bitamin K (59 bisa dari DV)

1.667 IU na bitamin A (kashi 33 DV)

12 milligrams na bitamin C (20 bisa dari DV)

64 micrograms na folate (16 bisa dari DV)

23 milligrams na bitamin B6 (12 bisa dari DV)

2.1 milligrams na baƙin ƙarfe (12 bisa dari DV)

28 milligrams na magnesium (7 bisa dari DV)

59 milligrams na calcium (6 bisa dari DV)

180 milligrams na potassium (5 bisa dari DV)

0.06 milligrams na thiamine (kashi 4 DV)

carbohydrates

carbohydrates leekHakanan yana daya daga cikin macronutrients mafi yawa. matsakaicin girman leekyana ba da kimanin gram 10-12 na carbohydrates. Daga cikin waɗannan, gram 3 sune sukari kuma sauran suna da rikitarwa, masu saurin narkewar carbohydrates. 

Leek Hakanan tushen fiber ne mai kyau, nau'in carbohydrate mara narkewa. Wannan fiber yana taimakawa narkewa kuma yana taimakawa hana wasu cututtukan daji da cututtukan zuciya.

bitamin

Leek Ya ƙunshi ɗimbin folate da bitamin C. Danyen leek yana samar da ninki biyu na waɗannan bitamin kamar adadin dafaffen leken. Hakanan yana da kyakkyawan tushen bitamin K da B6. 

LeekAna samun Folate a wani ɓangare a cikin nau'in bioactive na 5-methyltetrahydrofolate (5-MTHF).

ma'adanai

Leek Yana da wadata a cikin ma'adanai irin su potassium, calcium da phosphorus. Potassium yana da mahimmanci don aikin jijiya da samar da makamashi, yayin da calcium da phosphorus suna taimakawa wajen ƙarfafa hakora da ƙasusuwa.

Leek Hakanan yana dauke da baƙin ƙarfe, wanda ke da mahimmanci ga halayen enzymatic da ke da alaƙa da haɗin haemoglobin da samar da makamashi.

Protein

Leek Yana da ƙarancin furotin. ciki har da kara da ƙananan ganye 100 gram leek, yana bada kusan gram 1 na furotin.

mai

matsakaicin girman leek, yana ba da ƙasa da rabin gram na mai, yana da ƙarancin mai. Bugu da ƙari, ƙananan adadin kitsen da ke cikin shi shine mafi yawan ƙwayoyin polyunsaturated, wanda ke da amfani ga zuciya da kuma rage haɗarin cututtukan zuciya.

 Menene Fa'idodin Leeks?

Ya ƙunshi mahaɗan shuka masu amfani

Leek, musamman polyphenols Yana da wadataccen tushen antioxidants kamar mahadi na sulfur. 

Antioxidants na yaki da oxidation, wanda ke lalata kwayoyin halitta kuma yana haifar da cututtuka irin su ciwon sukari, ciwon daji, da cututtukan zuciya.

Wannan kayan lambu shine babban tushen kaempferol, polyphenol antioxidant da aka sani don karewa daga cututtukan zuciya da wasu nau'in ciwon daji.

Har ila yau, babban tushen allicin; Allicin shine sinadarin sulfur mai fa'ida guda ɗaya wanda ke bawa tafarnuwa maganin ƙwayoyin cuta, rage ƙwayar cholesterol, da yuwuwar maganin cutar kansa.

Yana rage kumburi kuma yana kare lafiyar zuciya

LeekYana cikin dangin kayan lambu na allium, wanda kuma ya haɗa da kayan lambu kamar albasa da tafarnuwa.

Wasu bincike sun nuna cewa ganye a cikin wannan iyali suna rage haɗarin cututtukan zuciya da bugun jini.  

Ya ƙunshi mahaɗan tsire-tsire masu amfani da yawa waɗanda ake tunanin rage kumburi da kare lafiyar zuciya.

Misali, kaempferol a cikin kayan lambu yana da abubuwan hana kumburi. Abincin da ke cikin kaempferol yana rage haɗarin bugun zuciya ko mutuwa daga cututtukan zuciya.

Hakanan, leekYana da kyakkyawan tushen allicin da thiosulfinate, waɗanda sune mahadi na sulfur waɗanda zasu iya amfanar lafiyar zuciya ta hanyar rage ƙwayar cholesterol, hawan jini, da samuwar jini.

Yana ba da kariya daga wasu cututtukan daji

LeekYana da mahadi masu yaƙar kansa. Alal misali, kaempferol a cikin kayan lambu yana rage haɗarin ciwon daji da cututtuka na kullum.

Nazarin Tube ya nuna cewa kaempferol na iya yaƙar ciwon daji ta hanyar rage kumburi, kashe ƙwayoyin cutar kansa, da hana waɗannan ƙwayoyin cuta daga yaduwa.

Leektushen allicin ne, wani fili na sulfur da ake tunanin zai samar da irin wannan sinadaren maganin ciwon daji.

karatun dabbobi, selenium girma a cikin ƙasa wadatar da shi leekYa nuna cewa berayen sun taimaka wajen rage yawan ciwon daji a cikin berayen.

Amfani ga narkewa

Leek Yana ba da lafiyayyen narkewa. Wannan wani bangare ne saboda yana taimaka wa hanjin lafiya. prebiotics Domin shi ne tushen fiber mai narkewa, ciki har da

Wadannan kwayoyin cutar suna biyo bayan acetate, propionate da butyrate. short sarkar m acid (SCFAs). SCFAs suna rage kumburi da haɓaka lafiyar hanji.

Yana kare hanyoyin jini

LeekYa ƙunshi kaempferol, wani flavonoid wanda ke kare saman ciki na tasoshin jini daga radicals masu kyauta. Kaempferol yana ƙarfafa samar da nitric oxide, wanda ke aiki a matsayin dilator na halitta da shakatawa a cikin jini. 

Yana ba da damar hanyoyin jini su huta kuma yana rage haɗarin hauhawar jini. 

Leekya ƙunshi ɗimbin bitamin K, wanda ke amfanar kowane nama a jikinmu. Ƙananan matakan bitamin K na iya haifar da zub da jini kuma yana haifar da mummunar tasiri a cikin jini.

Amfanin Leeks Ga Mata Masu Ciki

LeekYana da wadata a cikin bitamin B9, wanda kuma aka sani da folate (folic acid). Folate ya ƙunshi muhimmin sashi na abincin mata masu juna biyu.

Wajibi ne don samar da sababbin kwayoyin halitta da kuma samar da sabon DNA. Folate kuma yana goyan bayan samuwar bututun jijiya lafiyayye, isassun nauyin haihuwa, da ingantaccen ci gaban fuska, zuciya, kashin baya da kwakwalwa.

Fa'idodin Leeks

Leek Yana da diuretic na halitta kuma yana lalata fata ta hanyar kamawa da cire abubuwa masu cutarwa daga jiki. Yana tsaftace jiki da kyau kuma yana sa fata tayi haske.

Yana kariya daga rana

LeekKoren ganye ya ƙunshi beta-carotene sau 100 da kuma bitamin C sau biyu fiye da sassan farin. 

LeekWannan hadewar bitamin A, C, da E, da kuma sauran magungunan kashe kwayoyin cuta masu karfi, suna kare fata daga lalacewa daga radicals masu cutarwa da hasken ultraviolet na rana.

Amfanin Gashi Na Leeks

Leek Yana da kyau tushen ma'adanai kamar manganese, baƙin ƙarfe, bitamin C da folate. Leek cinyewa yana ƙara lafiya ga gashi. 

LeekYana da mahimmancin tushen ƙarfe wanda ke taimakawa gashin gashi girma. Hakanan suna da wadata a cikin bitamin C, wanda ke tallafawa ɗaukar ƙarfe ta jiki.

Rashin ƙarfe na iya haifar da anemia, wanda yana ɗaya daga cikin abubuwan da ke haifar da asarar gashi.

Shin Leek Rauni?

Kamar yawancin kayan lambu leek Yana kuma bayar da asarar nauyi. 100 grams adadin kuzari a cikin dafaffen leeks 31, don haka wannan kayan lambu abinci ne mai ƙarancin kalori.

Bugu da ƙari, yana da kyakkyawan tushen ruwa da fiber, wanda ke hana yunwa, yana ba da jin dadi kuma zai iya taimaka maka ka ci abinci kadan.

Har ila yau yana samar da fiber mai narkewa, wanda ke samar da gel a cikin hanji kuma yana da tasiri musamman wajen rage yunwa da ci.

Menene Fa'idodin Raw Leeks?

Yana rage sukarin jini

An bayyana cewa mahadi na sulfur da ke cikin kayan lambu a cikin dangin Allium suna rage matakan sukari na jini yadda ya kamata.

Yana goyan bayan aikin kwakwalwa

Wadannan mahadi na sulfur kuma suna kare kwakwalwa daga raguwar tunani da suka shafi shekaru da cututtuka.

Yana yaki da cututtuka

bincike a cikin dabbobi, lekeYa nuna cewa kaempferol, wanda aka samo a cikin a, yana ba da kariya daga cututtukan ƙwayoyin cuta, ƙwayoyin cuta da yisti.

- Inganta yanayi da aikin fahimi, gami da maida hankali da riƙe ƙwaƙwalwar ajiya.

- Taimaka wa idon ido da kyau a cikin ƙaramin haske. (saboda kasancewar bitamin A)

- Yana kare kyallen ido daga lalacewar oxidative wanda zai iya haifar da cataracts da macular degeneration mai alaƙa da shekaru ( lutein da zeaxanthin as source)

- Yana kiyaye lafiyar kasusuwa ta hanyar daidaita kwararar jini da samar da adadi mai yawa na calcium da magnesium.

- Yana hana kuma yana magance anemia saboda yana da kyakkyawan tushen ƙarfe da bitamin C (yana taimakawa wajen sha da baƙin ƙarfe da aka cinye).

Menene Illolin Leeks?

LeekKo da yake kayan lambu ne na maganin rashin lafiyan jiki, ana samunsa ta dabi'a a cikin tsirrai, dabbobi da mutane. oxalate Yana daga cikin ƙaramin rukunin abinci wanda ya ƙunshi

Gabaɗaya, wannan ba abin damuwa ba ne - duk da haka, a cikin mutanen da ke da gallbladder ko matsalolin koda, haɓakar oxalate a cikin ruwan jiki na iya haifar da wasu matsaloli.

Idan kana da matsalolin gallbladder ko koda ba tare da magani ba, leek Tuntuɓi likitan ku game da sha.

Yadda ake Ajiye Leeks?

raw lek Za a iya sanya shi a cikin firiji na kimanin mako guda kuma za a iya cinye shi a dafa shi tsawon kwanaki biyu.

A sakamakon haka;

LeekYana da nau'o'in sinadirai masu amfani da abubuwa masu amfani waɗanda ke inganta narkewa, taimakawa asarar nauyi, rage kumburi, yaki da cututtukan zuciya da ciwon daji.

Hakanan yana rage matakan sukari na jini, yana kare kwakwalwa da kuma yaki da cututtuka.