Ruwan ruwaKoren ganye ne mai kimar abinci mai ƙarfi kuma sau da yawa ba a kula da shi. Yana da ƙananan ganye masu zagaye da ciyawa mai tushe, ɗan yaji, ɗanɗano mai ɗaci.
Ruwan ruwaYana da memba na dangin Brassicaceae, wanda ya hada da farin kabeji, broccoli, Brussels sprouts da kabeji. da kyau Kayan lambu ne na cruciferous.
Da zarar an yi la'akari da sako, wannan koren ganye an fara noma shi a Ingila a farkon shekarun 1800 amma yanzu ana girma a cikin gadaje na ruwa a duniya.
a nan "Mene ne watercress", "menene amfanin ruwan ruwa", "menene fa'idodin ruwan ruwa" amsoshin tambayoyinku…
Watercress Darajar Gina Jiki
adadin kuzari a cikin ruwa Yana da ƙasa amma ya ƙunshi nau'ikan abubuwan gina jiki iri-iri.
Yawan abinci mai gina jiki shine ma'auni na adadin adadin kuzari da abinci ke bayarwa. Domin yar ruwa Abinci ne mai yawan gaske.
Kwano daya (gram 34) abun ciki na gina jiki na watercress shine kamar haka:
Calories: 4
Carbohydrates: 0.4 grams
Protein: gram 0.8
Fat: 0 grams
Fiber: 0.2 grams
Vitamin A: Kashi 22% na Amfanin Kullum (RDI)
Vitamin C: 24% na RDI
Vitamin K: 106% na RDI
Calcium: 4% na RDI
Manganese: 4% na RDI
34 gram yar ruwa bitamin mai-mai narkewa mai mahimmanci don ƙwanƙwasa jini da lafiyayyen ƙasusuwa bitamin K Yana ba da fiye da 100% na abin da ake buƙata na yau da kullun don
Ruwan ruwa yana kuma dauke da kananan adadin bitamin E, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium da jan karfe.
Menene Amfanin Ruwan Ruwa?
Ruwan ruwaYana da wadata a cikin isothiocyanates, wanda zai iya taimakawa wajen hana ciwon daji da haɓaka rigakafi.
Nitrates a cikin kayan lambu yana tallafawa lafiyar zuciya kuma yana iya inganta aikin jiki.
Sauran abubuwan gina jiki a cikin wannan kayan lambu na iya taimakawa wajen hana osteoporosis da magance ciwon sukari.
Babban abun ciki na antioxidant yana rage haɗarin cututtuka na yau da kullun
Ruwan ruwaAn cika shi da mahadi na tsire-tsire da ake kira antioxidants waɗanda ke ba da kariya daga lalacewa ta hanyar radicals kyauta, waɗanda kwayoyin cutarwa ne da ke haifar da damuwa.
Danniya na Oxidative yana da alaƙa da cututtuka masu yawa kamar su ciwon sukari, ciwon daji, da cututtukan zuciya.
Ruwan ruwa Cin abinci mai arziƙin antioxidant, irin waɗannan, na iya taimakawa wajen karewa daga damuwa mai ƙarfi, wanda zai iya rage haɗarin haɓaka waɗannan cututtukan.
Nazarin mahadi na antioxidant da aka samu a cikin kayan lambu 12 daban-daban na cruciferous, yar ruwa Ya samo fiye da 40 flavonoids, wani sinadaran shuka a cikinsa.
Ruwan ruwa, ya fi duk sauran kayan lambu a cikin wannan binciken dangane da jimlar abun ciki na phenol da iyawar kawar da radicals kyauta.
Bugu da ƙari, karatu yar ruwaYa danganta antioxidants a cikin fenugreek zuwa ƙananan haɗarin ciwon daji, ciwon sukari, da cututtukan zuciya.
Ya ƙunshi omega 3 fatty acids
Mun saba da abincin da ke samar da omega 3, kamar salmon, tuna, da mackerel. Ganyen ganyen ganye kuma suna samar da waɗannan kitse masu lafiyan zuciya.
Ruwan ruwa Yayin da ya ƙunshi nau'o'in phytonutrients, bitamin da ma'adanai, kuma ya ƙunshi ƙananan matakan omega 3 polyunsaturated fatty acid (PUFAs), musamman a cikin nau'i na alpha-linolenic acid (ALA).
Ya ƙunshi mahadi waɗanda zasu iya hana wasu nau'in ciwon daji
Ruwan ruwa Saboda yana da yawan sinadarin phytochemicals, yana iya rage haɗarin kamuwa da wasu nau'in ciwon daji.
Ruwan ruwa da sauran kayan lambu na cruciferous sun ƙunshi glucosinolates waɗanda ake kunna su zuwa mahadi da ake kira isothiocyanates lokacin da aka yanke da wuka ko tauna.
isothiocyanates sulforaphane da phenetyl isothiocyanate (PEITC).
Wadannan mahadi suna ba da kariya daga cutar kansa ta hanyar kare lafiyayyen ƙwayoyin cuta daga lalacewa, kunna sinadarai na carcinogenic, da toshe girma da yaduwar ciwace-ciwace.
Ruwan ruwa An bayyana cewa isothiocyanates da ke cikinta suna hana ciwon hanji, huhu, prostate da kuma ciwon daji na fata.
Bugu da ƙari, bincike yar ruwa Ya nuna cewa isothiocyanates da sulforaphane a cikinta suna hana ci gaban ƙwayoyin cutar kansar nono.
Yana goyan bayan lafiyar zuciya
Ruwan ruwaKayan lambu ne mai amfani ga lafiyar zuciya.
Kayan lambu ne mai kaifi, kuma cin kayan marmari na da amfani ga lafiyar zuciya.
Binciken da aka yi a kan mutane sama da 500.000 sun gano cewa kayan lambu masu ciyayi sun rage haɗarin cututtukan zuciya da kashi 16%.
Ruwan ruwa beta carotene, lutein da zeaxanthin Ya ƙunshi antioxidants kamar Ƙananan matakan waɗannan carotenoids suna haɗuwa da cututtukan zuciya da hawan jini.
Bincike ya nuna cewa yawan sinadarin carotenoids ba wai kawai yana kare kamuwa da cututtukan zuciya ba ne, har ma yana rage hadarin kamuwa da ciwon zuciya da bugun jini.
Ruwan ruwa Har ila yau yana kunshe da sinadarin nitrates na abinci, wanda ke kara lafiyar magudanar jini ta hanyar takure magudanar jini da rage taurin kai da kaurin jini.
Nitrates a cikin abinci an san su don rage hawan jini ta hanyar ƙara nitric oxide a cikin jini.
A cikin binciken kwanaki 10 a cikin berayen da ke da babban cholesterol, tsantsa ruwa Jiyya tare da wannan magani ya saukar da jimlar cholesterol da kashi 34% da “mara kyau” LDL cholesterol da 53%.
Ma'adinai da bitamin K abun ciki na kariya daga osteoporosis
Ruwan ruwa Ya ƙunshi ma'adanai masu yawa masu mahimmanci ga lafiyar kashi, ciki har da calcium, magnesium, potassium da phosphorus.
Ko da yake an san tasirin calcium akan lafiyar kashi, magnesium, bitamin K da potassium, amma yana da wasu muhimman ayyuka.
Cin kayan lambu masu yawa yana da tasiri mai kyau ga lafiyar kashi.
Bugu da ƙari, kwano ɗaya (gram 34) yar ruwayana ba da fiye da 100% na buƙatun yau da kullun don bitamin K. Vitamin K wani bangare ne na osteocalcin, furotin da ke gina kyallen kashin lafiya kuma yana daidaita jujjuyawar kashi.
A cikin binciken daya, mutanen da suka fi yawan amfani da bitamin K sun kasance 35% kasa da yiwuwar samun raunin hip fiye da wadanda ke da mafi ƙasƙanci.
Yana ƙarfafa rigakafi
Ruwan ruwaKwano na itacen al'ul yana dauke da MG 15 na bitamin C (gram 34), wanda ya dace da kashi 20% na bukatun yau da kullun ga mata da kashi 17% na maza.
bitamin C An san shi don amfani mai amfani akan lafiyar rigakafi. An danganta rashi na bitamin C tare da raguwar aikin rigakafi da ƙara kumburi.
Vitamin C yana ƙarfafa tsarin rigakafi ta hanyar haɓaka samar da ƙwayoyin cuta masu yaƙar farin jini.
Duk da yake bincike a cikin yawan jama'a ba ya nuna cikakkiyar cewa bitamin C yana rage haɗarin mura, sun bayyana cewa yana rage tsawon lokacin bayyanar cututtuka da kashi 8%.
Nitrates na abinci yana inganta aikin motsa jiki
brassicaceae dangin kayan lambu sun ƙunshi babban matakan nitrates na abinci.
Nitrates, kamar beets, radishes, da watercress kore kayan lambusu ne abubuwan da ke faruwa ta halitta.
Suna shakatawa tasoshin jini kuma suna ƙara adadin nitric oxide a cikin jini, wanda ke shafar aikin motsa jiki.
Bugu da ƙari, nitrate na abinci yana rage hawan jini mai hutawa kuma yana rage yawan iskar oxygen da ake bukata yayin motsa jiki, wanda ke kara yawan juriya na motsa jiki.
Nazarin daban-daban na nitrates na abinci daga beets da sauran kayan lambu sun nuna ingantaccen aikin motsa jiki a cikin 'yan wasa.
Ya ƙunshi carotenoids masu kare lafiyar ido
Ruwan ruwamahadi antioxidant a cikin iyali carotenoid lutein da zeaxanthin Ya ƙunshi.
Yawancin bincike sun nuna cewa lutein da zeaxanthin suna da mahimmanci ga lafiyar ido. Musamman suna kare idanu daga hasken shuɗi.
Lutein da zeaxanthin suna rage haɗarin lalacewar macular degeneration da ke da alaƙa da shekaru da ci gaban cataract.
Hakanan, yar ruwa Vitamin C kuma yana da alaƙa da raguwar haɗarin tasowa cataracts.
Shin Watercress yana sanya ku rauni?
Ko da yake ba a yi nazari na musamman ba, yar ruwa Hakanan yana iya zama da amfani ga sarrafa nauyi.
Abinci ne mai gina jiki sosai - kwano ɗaya (gram 34) ya ƙunshi adadin kuzari huɗu kacal kuma yana ba da abinci mai mahimmanci.
Idan kuna ƙoƙarin rasa ko kula da nauyi, yar ruwa Ya kamata ku ci abinci mai gina jiki, kayan lambu masu ƙarancin kalori kamar
Amfanin Ruwan Ruwa Ga Fata
Ruwan ruwa Zai iya taimakawa rage kumburin fata.
Ruwan ruwaVitamin A da ke cikinsa yana ba da gudummawa ga lafiyar fata. Yana kare ƙwayoyin fata daga lalacewa saboda radicals kyauta. Har ila yau, sinadari yana ƙara juriya ga cututtukan fata.
Ruwan ruwaHakanan isothiocyanates da ke cikinsa na iya hana kansar fata. Wadannan mahadi suna tsoma baki tare da ƙwayoyin cuta masu cutarwa kuma suna mayar da aikin tantanin halitta na al'ada.
Yadda Ake Cin Ruwan Ruwa
Saboda hankalinsa yar ruwa Yana sara da sauri fiye da sauran ganye. Hakanan yana ƙara ɗanɗano ɗanɗano kaɗan ga kowane tasa da aka ƙara dashi. Kuna iya amfani da wannan kayan lambu kamar haka:
– Add to kayan lambu salads.
– Ƙara zuwa sanwici tare da cuku ko wasu ganye.
– Ƙara shi a cikin omelet don karin kumallo.
– Ƙara zuwa santsi.
Menene Illolin Ruwan Ruwa?
Ruwan ruwa Yawancin kayan lambu na cruciferous, ciki har da aidin, na iya tsoma baki tare da haɓakar aidin. goitrogen Ya ƙunshi mahadi da ake kira Iodine abu ne mai mahimmanci ga lafiyar thyroid, kuma wannan tsangwama na iya haifar da matsalolin thyroid.
Mutanen da ke da matsalolin thyroid yar ruwa (da sauran kayan lambu na cruciferous) amfani ya kamata a yi hankali.
Ruwan ruwaya ƙunshi potassium, ko da yake a cikin ƙananan yawa. Yawan potassium yana iya cutar da cutar koda. Masu fama da matsalolin koda yar ruwa kada ku ci abinci.
Kuna son cin ruwan 'ya'yan itace? Ta yaya kuma a ina kuke amfani da wannan abinci mai lafiya?
