Fa'idodi, Illa da Amfanin Inabi

innabi An noma shi shekaru dubbai kuma al'adun gargajiya da yawa sun yi amfani da shi don yin giya.

Da yawa kamar kore, ja, baki, rawaya da ruwan hoda inabi iri-iri yana da. Yana tsiro akan kurangar inabi, yana da iri da iri marasa iri.

Hakanan ana shuka shi a cikin yanayin yanayin zafi. Yana da fa'idodi masu yawa saboda yawan sinadirai da abun ciki na antioxidant. nema “menene innabi”, “menene amfanin inabi da illolin inabi”, “ko inabi suna shafar ciki” Labari mai ba da labari tare da amsoshin tambayoyinku. 

Darajar Inabin Gina Jiki

'Ya'yan itace ne da ke dauke da muhimman sinadirai daban-daban. 151 kofin (XNUMX grams) inabi ja ko kore Yana da abubuwan gina jiki masu zuwa:

Calories: 104

Carbohydrates: 27.3 grams

Protein: gram 1.1

Fat: 0.2 grams

Fiber: 1.4 grams

Vitamin C: Kashi 27% na Amfanin Kullum (RDI)

Vitamin K: 28% na RDI

Thiamine: 7% na RDI

Riboflavin: 6% na RDI

Vitamin B6: 6% na RDI

Potassium: 8% na RDI

Copper: 10% na RDI

Manganese: 5% na RDI

B151 kofin (XNUMX grams) inabiwani muhimmin bitamin ga jini clotting da lafiyar kashi bitamin K Yana bayar da fiye da kashi ɗaya cikin huɗu na ƙimar yau da kullun don

Har ila yau, yana da kyau antioxidant, mai mahimmanci da mahimmancin abinci mai gina jiki don lafiyar nama mai haɗuwa, da kuma mai karfi antioxidant. bitamin C shine tushen.

Menene Amfanin Inabi?

Babban abun ciki na antioxidant yana hana cututtuka na yau da kullun

Antioxidantsmahadi ne da ake samu a cikin tsirrai. Suna taimakawa wajen gyara lalacewa ga sel waɗanda ke haifar da radicals kyauta, waɗanda kwayoyin cutarwa ne waɗanda ke haifar da damuwa.

Rashin damuwa yana haifar da cututtuka masu yawa kamar su ciwon sukari, ciwon daji da cututtukan zuciya. innabisuna da yawa a cikin adadin mahadi masu ƙarfi na antioxidant. A gaskiya ma, fiye da 1600 mahadi shuka masu amfani an gano a cikin wannan 'ya'yan itace.

Ana samun mafi girman taro na antioxidants a cikin kwasfa da iri. Don haka, yawancin binciken innabi an yi su ta hanyar amfani da tsattsauran iri ko bawon fata.

Saboda anthocyanins masu ba da launi jajayen inabiya ƙunshi ƙarin antioxidants.

Antioxidants a cikin inabi ya dawwama ko da bayan fermentation, don haka waɗannan mahadi ma suna da yawa a cikin jan giya.

Ɗaya daga cikin antioxidants da aka samo a cikin 'ya'yan itace shine resveratrol, wanda aka rarraba a matsayin polyphenol. ResveratrolAn gudanar da bincike daban-daban da ke nuna cewa tana ba da kariya daga cututtukan zuciya, da rage sukarin jini da kuma kare kamuwa da cutar daji.

Vitamin C, wanda kuma yana da karfi antioxidant a cikin 'ya'yan itace. beta carotene, quercetin, lutein, lycopene da kuma ellagic acid.

Ganyen tsire-tsire suna kariya daga wasu nau'ikan ciwon daji

innabiyana ƙunshe da nau'ikan sinadarai masu fa'ida waɗanda zasu iya taimakawa kariya daga wasu nau'ikan ciwon daji.

Resveratrol, daya daga cikin mahadi da aka samu a cikin ’ya’yan itacen, an yi nazari a kan rigakafin cutar kansa da kuma magani.

An nuna shi don kare kariya daga ciwon daji ta hanyar rage kumburi, aiki a matsayin antioxidant, da kuma toshe girma da yaduwar kwayoyin cutar kansa a cikin jiki.

Baya ga resveratrol, innabi Har ila yau, ya ƙunshi quercetin, anthocyanins da catechins, waɗanda ke da tasiri mai amfani ga ciwon daji.

ruwan inabi ruwan 'ya'yan itacean nuna ya hana girma da yaduwar kwayoyin cutar kansar hanji a cikin binciken gwajin-tube.

Bugu da ƙari, binciken da aka yi na mutane 50 da suka haura shekaru 30 ya gano gram 450 a kowace rana har tsawon makonni biyu. innabi an nuna yana rage haɗarin ciwon daji na hanji.

Karatu kuma ruwan inabi ruwan 'ya'yan itaceya gano cewa yana hana haɓakawa da yaduwar ƙwayoyin cutar kansar nono, duka a cikin dakin gwaje-gwaje da kuma samfuran linzamin kwamfuta.

Yana da amfani ga lafiyar zuciya

Yana taimakawa rage hawan jini

Kofi daya (gram 151) na inabi,286mg ku potassium Ya ƙunshi kashi 6% na abincin yau da kullun. Wannan ma'adinai yana da mahimmanci don kiyaye matakan hawan jini lafiya.

Ƙananan shan potassium na iya haifar da ƙarin haɗarin hawan jini, cututtukan zuciya, da bugun jini.

Wani bincike da aka yi a cikin manya 12267 ya gano cewa wadanda suka ci sinadarin potassium mai yawa dangane da sodium ba su iya mutuwa daga cututtukan zuciya fiye da wadanda suka sha karancin potassium.

Yana taimakawa rage cholesterol

innabiAbubuwan da aka samu a ciki na iya taimakawa kariya daga matakan cholesterol mai girma ta hanyar rage yawan ƙwayar cholesterol.

A cikin binciken da aka yi wa mutane 69 masu yawan cholesterol, kofi uku (gram 500) a rana har tsawon makonni takwas. jajayen inabi An nuna cin abinci don rage duka da kuma "mara kyau" LDL cholesterol. farin inabiBa a ga tasirin iri ɗaya ba.

Yana ba da kariya daga ciwon sukari ta hanyar rage sukarin jini

innabimaras kyau tare da 53 glycemic index (GI) yana da daraja. Hakanan, mahadi da aka samu a cikin 'ya'yan itacen na iya rage matakan sukarin jini.

A cikin nazarin makonni 38 na maza 16, gram 20 a kowace rana ruwan inabi An lura cewa an rage matakan sukari na jini na marasa lafiya da suka dauka idan aka kwatanta da ƙungiyar kulawa.

Bugu da ƙari, an nuna resveratrol yana ƙara haɓakar insulin, wanda zai iya ƙara ƙarfin jiki don amfani da glucose, wanda ke haifar da raguwar matakan sukari na jini.

Resveratrol kuma yana ƙara yawan masu karɓar glucose akan membranes tantanin halitta, wanda zai iya yin tasiri mai amfani akan sukarin jini.

Sarrafa matakan sukari na jini akan lokaci shine muhimmin abu don rage haɗarin ciwon sukari.

Ya ƙunshi nau'ikan sinadarai masu amfani ga lafiyar ido

Abubuwan da ake samu a cikin 'ya'yan itacen suna kariya daga cututtukan ido na yau da kullun. A wani nazari, innabi Beraye sun ciyar da abincin da ya ƙunshi innabiyana da mafi kyawun aikin ido idan aka kwatanta da berayen da ba su ciyar da nono ba.

A cikin binciken gwajin-tube, an gano resveratrol don kare ƙwayoyin ido a cikin idon ɗan adam daga hasken ultraviolet A. Wannan ciwon ido ne na kowa. Macular degeneration na shekaru (AMD) zai iya rage haɗarin ci gaba.

Bisa ga binciken nazarin, resveratrol na iya taimakawa wajen kare kariya daga glaucoma, cataracts, da ciwon ido na ciwon sukari.

Hakanan, innabi lutein da zeaxanthin Ya ƙunshi antioxidants. Wasu bincike sun nuna cewa waɗannan mahadi suna hana idanu lalacewa ta hanyar hasken shuɗi.

Inganta ƙwaƙwalwar ajiya, hankali da yanayi

cin 'ya'yan inabiYana inganta ƙwaƙwalwar ajiya, yana amfana lafiyar kwakwalwa. A cikin nazarin makonni 12 na tsofaffi masu lafiya, 250 MG kowace rana ruwan inabihaɓaka ƙimar gwajin fahimi sosai waɗanda ke auna hankali, ƙwaƙwalwa, da harshe idan aka kwatanta da ƙimar asali.

Wani binciken a cikin samari masu lafiya, gram 8 (230 ml) ruwan inabiAn nuna cewa shan barasa yana ƙara saurin ƙwarewar da ke da alaƙa da ƙwaƙwalwar ajiya da yanayi mintuna 20 bayan sha.

Nazarin a cikin berayen sun nuna cewa resveratrol yana inganta koyo, ƙwaƙwalwa da yanayi lokacin ɗaukar makonni 4. Bugu da kari, berayen sun kara yawan aikin kwakwalwa kuma sun nuna alamun girma da kwararar jini.

Tanadarwa, Cutar AlzheimerHakanan yana iya karewa daga dandruff, amma ana buƙatar nazari a cikin mutane don tabbatar da hakan.

Ya ƙunshi sinadirai masu yawa masu mahimmanci ga lafiyar kashi

innabicalcium, magnesium, potassium, phosphorus, manganese Ya ƙunshi bitamin da ma'adanai masu yawa waɗanda ake buƙata don lafiyar kashi, kamar bitamin K da bitamin K.

Kodayake binciken da aka yi a cikin berayen ya nuna cewa resveratrol yana kara yawan kashi, ba a tabbatar da waɗannan sakamakon a cikin mutane ba.

A cikin binciken daya, bushe-bushe na makonni 8 innabi foda berayen da ke ciyar da foda suna da haɓakar kashi mafi kyau da riƙewar calcium fiye da berayen da ba su karɓi foda ba.

Yana ba da kariya daga wasu cututtukan ƙwayoyin cuta, ƙwayoyin cuta da yisti

innabiAn nuna cewa yawancin mahadi a cikin samfurin suna kariya da kuma yaki da cututtuka na ƙwayoyin cuta da ƙwayoyin cuta.

'Ya'yan itãcen marmari ne mai kyau tushen bitamin C, wanda aka sani da tasiri mai amfani akan tsarin rigakafi. ruwan inabi fata tsantsaan nuna don kare kariya daga kwayar cutar mura a cikin binciken gwajin-tube.

Bugu da kari, mahadin sa sun dakatar da kwayar cutar ta herpes, kaji da cututtukan fungal daga yadawa a cikin binciken bututun gwaji.

Resveratrol kuma na iya karewa daga cututtukan da ke haifar da abinci. Idan aka hada da abinci iri-iri. E. Coli An gano yana hana ci gaban ƙwayoyin cuta masu cutarwa kamar

yana rage tsufa

innabiAbubuwan da ake samu a cikin shuka na iya shafar tsufa da tsawon rai. An nuna Resveratrol don tsawaita rayuwa a cikin nau'ikan dabbobi daban-daban. Wannan fili yana motsa dangin sunadaran da ake kira sirtuins waɗanda ke da alaƙa da tsawon rai.

Daya daga cikin kwayoyin halittar da resveratrol ke kunnawa shine kwayar SirT1. Wannan nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in kalori ne wanda aka haɗa shi da tsawon rayuwa a cikin binciken dabba.

Resveratrol kuma yana shafar wasu kwayoyin halittar da ke da alaƙa da tsufa da tsawon rai.

Yana rage kumburi

Kumburi na yau da kullum yana taka muhimmiyar rawa wajen bunkasa cututtuka na yau da kullum kamar ciwon daji, cututtukan zuciya, ciwon sukari, arthritis da cututtuka na autoimmune. Resveratrol yana nuna kaddarorin anti-mai kumburi.

A cikin nazarin maza 24 da ke fama da ciwo na rayuwa - haɗarin cututtukan zuciya - kimanin kofuna 1,5 (gram 252) sabo ne inabidaidai da innabi foda tsantsaya kara yawan mahadi masu hana kumburi a cikin jininsu.

Hakazalika, a wani binciken da aka yi kan mutane 75 masu fama da ciwon zuciya. innabi foda tsantsa an samo shi don ƙara yawan matakan magungunan ƙwayoyin cuta idan aka kwatanta da ƙungiyar kulawa.

A cikin binciken da aka yi a cikin berayen da ke da ciwon kumburin hanji, ruwan inabiAn ƙaddara cewa ba kawai ƙara yawan alamun cutar ba, amma kuma yana ƙara yawan matakan jini na mahadi masu kumburi.

Amfanin Inabi Ga Fata

Ginin resveratrol a cikin 'ya'yan itace yana yaki da damuwa na oxidative, wani abu wanda zai iya cutar da lafiyar fata mara kyau. Resveratrol yana da tasirin kariya na hoto.

Resveratrol kuma yana kare fata daga lalacewar fata ta UV kuma yana taimakawa hana kansar fata da kumburin fata.

innabiResveratrol a ciki kuma na iya taimakawa wajen magance kuraje. Yana hana ayyukan ƙwayoyin cuta masu haifar da kuraje Propionibacterium acnes.

Nazarin ya kuma gano cewa hada maganin antioxidant tare da maganin kuraje na kowa (benzoyl peroxide) na iya ƙara ƙarfinsa na magance kuraje.

Menene Illar Inabi?

innabi Ya ƙunshi bitamin K. Bincike ya nuna cewa bitamin K na iya tsoma baki tare da magungunan kashe jini (kamar Warfarin). Wannan shi ne saboda bitamin K yana taimakawa wajen samuwar jini.

Baya ga wannan, 'ya'yan itacen suna da aminci don amfani. Ko da yake babu wani bayani game da lafiyarsa a lokacin daukar ciki ko shayarwa, ana ɗaukar shi lafiya idan an sha shi da yawa.

Zaku iya Cin Inabin Inabi?

Innabi tsabaƙananan, crunchy, tsaba masu siffar pear da aka samu a tsakiyar 'ya'yan itacen. Wataƙila akwai iri ɗaya ko fiye a cikin 'ya'yan itacen.

Ko da yake ba su da daɗi, ba su da lahani ga yawancin mutane su ci. Babu matsala wajen taunawa da hadiyewa.

Kasa tsaba innabiman inabi da tsantsa iri innabi amfani da yin.

Amma wasu jama'a tsaba innabi kada ku ci abinci. Wasu bincike tsantsa iri innabiAn gano cewa turmeric yana da Properties na jini, wanda zai iya tsoma baki tare da magungunan kashe jini ko kuma zama mara lafiya ga masu fama da zubar jini.

Har yanzu, yawancin mutane ba za su kasance cikin haɗari ga wannan hulɗar ba ta hanyar cin matsakaiciyar adadin inabi iri ɗaya. 

Amfanin cin 'ya'yan inabi

'Ya'yan inabi suna da wadata a cikin mahaɗan shuka da yawa waɗanda zasu iya ba da fa'idodin kiwon lafiya. Misali, yana da yawa a cikin proanthocyanidins, polyphenol mai arzikin antioxidant wanda ke ba shuke-shuke ja, shuɗi, ko launin shuɗi. 

Antioxidants rage kumburi da kuma kare jikin mu daga oxidative danniya, ƙarshe hana na rayuwa cuta da kuma kullum cuta.

Proanthocyanidins da aka samu daga irin innabi suna rage kumburi kuma don inganta jini zai iya taimakawa.

Abubuwan da ke da wadatar antioxidant da ake kira flavonoids, musamman gallic acid, catechin, da epicatechin, ana samun su a cikin mafi girma a cikin tsaba.

Waɗannan flavonoids suna da ɓangarorin radical na kyauta da abubuwan hana kumburi waɗanda ƙila su zama masu fa'ida musamman ga lafiyar kwakwalwa. Bincike ya nuna yana iya jinkirta farawar cututtukan neurodegenerative kamar Alzheimer's.

innabi Har ila yau yana dauke da sinadarin melatonin, wanda ke maida hankali a cikin sa yayin da yake girma. MelatoninHormone ne wanda ke daidaita rhythms na circadian kamar yanayin barci.

Yin amfani da melatonin yana rage gajiya kuma yana inganta ingancin barci. Hakanan yana aiki azaman antioxidant kuma yana da kaddarorin anti-mai kumburi.

A sakamakon haka;

innabiyana dauke da muhimman sinadirai masu yawa da kuma sinadaran shuka masu karfi wadanda suke amfanar lafiyar mu. Kodayake yana dauke da sukari, yana da ƙarancin glycemic index kuma baya haɓaka matakan sukarin jini da yawa.

Antioxidants da aka samu a cikin inabi, irin su resveratrol, rage kumburi da kuma kariya daga ciwon daji, cututtukan zuciya da ciwon sukari.

Ko sabo ne ko daskararre, ko a sigar ruwan 'ya'yan itace. innabiKuna iya cinye shi ta hanyoyi daban-daban.