Duk mun ga nau'ikan goro daban-daban lokacin da muka je shago. Kamar cashew, gyada, da almond, gyada suma nau'in goro ne mai daɗi da lafiya. Wataƙila kun ci su da cakulan. Suna kama da ƙaramin ƙwallo, kusan girman babban marmara. Idan aka ci su danye, suna da laushi mai kauri tare da murfin 'barkono'. Amma fa'idodin lafiya da ke ɓoye a cikin waɗannan ƙananan goro ba su da yawa. Don haka a yau, bari mu yi magana game da yadda waɗannan goro masu ban mamaki da ake kira hazelnuts suke da kyau ga jikinmu.
Menene manyan fa'idodin lafiyar gyada?
Gyada ba wai kawai wani abu ne mai daɗi ba. Hanya ce mai kyau ta samun furotin daga tsirrai da kuma samar wa jikinmu kuzari cikin sauri. Bugu da ƙari, suna da wasu fa'idodi da yawa. Bari mu dubi manyan fa'idodin.
1. Yana taimakawa wajen kiyaye lafiyar zuciyarka
Ka yi tunani a kai, zuciyarmu kamar injin da ke jikinmu ne. To yaya yake da muhimmanci a kula da ita sosai? Hazelnut abinci ne mai wadataccen sinadarin Omega-3 . Waɗannan Omega-3s suna kama da babban abokin zuciya. Bincike ya gano cewa suna da ƙwarewa mai ban mamaki wajen rage haɗarin kamuwa da cututtukan zuciya.
Ba wai kawai ba, hazelnut yana ɗauke da adadi mai yawa na antioxidants masu ƙarfi. A taƙaice dai, waɗannan antioxidants suna rage lalacewar ƙwayoyin halittar jikinmu, wato, damuwa ta oxidative . Wannan damuwa ta oxidative ita ce ke haifar da cututtuka kamar hawan jini. Haɗarin phenolic a cikin hazelnut suna taimakawa wajen rage matakin mummunan cholesterol a jikinmu da kuma sarrafa kumburi mara amfani a jiki. Idan duk wannan ya haɗu, zuciyarmu tana cikin farin ciki da lafiya.
2. Zai iya taimakawa wajen rage haɗarin kamuwa da cutar kansa
Kalmar ciwon daji tana tsoratar da mu. Kamar yadda muka tattauna a baya, ƙaruwar damuwa ta oxidative na iya ƙara haɗarin kamuwa da wasu nau'ikan ciwon daji. Enzymes masu hana oxidation kamar manganese superoxide dismutase, waɗanda ake samu a cikin hazelnuts, na iya taimakawa wajen rage wannan damuwa ta oxidative da kuma sarrafa haɗarin kamuwa da ciwon daji.
Mafi mahimmanci, gyada tana da wadataccen bitamin E. Bitamin E kamar garkuwa ce da ke kare ƙwayoyin jikinmu daga lalacewa da ka iya haifar da cutar kansa.
Bugu da ƙari, gyada babban tushen sinadarai ne da ake kira proanthocyanidins , waɗanda ake kyautata zaton suna taimakawa wajen rage haɗarin kamuwa da cutar kansa. Nazarin gwaji da na dabbobi sun nuna cewa waɗannan sinadarai na iya taimakawa wajen hana da kuma magance wasu nau'ikan cutar kansa. Duk da cewa ana buƙatar ƙarin bincike don ganin ko waɗannan tasirin iri ɗaya ne a cikin mutane, waɗannan binciken farko suna da matuƙar ban sha'awa.
Bari mu dubi abincin da ke cikin hazelnut.
Gyadar Hazelnut ba ta da sinadarin cholesterol kwata-kwata. Madadin haka, tana ɗauke da kitse mai lafiya kamar omega-3, wanda ke da kyau ga zuciya. Waɗannan suna ba wa jikinmu kuzari mai kyau.
Bugu da ƙari, gyada wani ma'ajiyar bitamin ne da ma'adanai. Ga abin da ke cikinta:
- Bitamin E
- Thiamine (bitamin B1)
- Magnesium
- Tagulla
- Manganese
- Bitamin B6
- Folate
- Phosphorus
- Potassium
- Tuttanagam (Zinc)
Duk waɗannan suna da mahimmanci ga ayyuka daban-daban a jikinmu.
| Bayanin abinci mai gina jiki game da gram 50 na hazelnuts (fakiti 1 na gram 50) | |
|---|---|
| Nau'in ciyarwa | Girman |
| Kalori (makamashi) | 314 |
| Kitse | gram 30.4 |
| Cholesterol | 0 milligrams |
| Sodium | 0 milligrams |
| Carbohydrates | gram 8.35 |
| Zare | gram 4.85 |
| Sukari | gram 2.17 |
| Protein | gram 7.5 |
Shin yana da kyau a ci gwargwadon yadda kake so domin yana da kyau a gare ka? - Mu yi taka-tsantsan game da adadin!
Wannan muhimmin batu ne. Gyada kamar gyada tana da kitse kusan kashi 80% na kitse. Duk da cewa yawancinsu suna da kitse mai kyau, yana da muhimmanci a tuna cewa gram ɗaya na kitse yana ɗauke da adadin kuzari sau biyu fiye da gram ɗaya na carbohydrates ko furotin.
Wannan yana nufin, idan ka ci tarin gyada, za ka iya ƙara yawan kalori a jikinka ba tare da sanin hakan ba. Saboda haka, yana da matuƙar muhimmanci a yi taka tsantsan game da adadin da kake ci. Abu mafi kyau shine a auna adadin da kake buƙata na yini ɗaya, kamar ƙaramin kofi, maimakon cin fakitin gyada ɗaya a lokaci ɗaya. Sannan za ka iya jin daɗin wannan abinci mai gina jiki tare da kulawa.
Wani abu kuma shi ne cewa fa'idodin lafiyar waɗannan goro za a iya rasa su idan an lulluɓe su da sukari, cakulan, ko gishiri. Idan kuna cin goro don amfanin lafiyarsu, yi ƙoƙarin nisantar cakulan da gishiri gwargwadon iyawa kuma ku ci su a cikin sifarsu ta halitta.
Yadda ake ƙara hazelnuts a cikin abincin ku?
Ana iya cin sabbin hazelnut danye ta hanyar bare su da kuma cin ƙwayoyin da ke ciki. Amma kuma za ku iya ƙara su a cikin abincinku na yau da kullun. Wannan zai ƙara ɗanɗano da abinci mai gina jiki na musamman ga abincin. Hazelnut yana da kyau tare da abubuwa kamar cakulan, ɓaure, ayaba, da caramel.
Ga wasu abinci masu daɗi da za ku iya yi ta amfani da hazelnuts:
- Biskit da kukis
- Nau'ikan burodi
- Muffins
- Kek ɗin 'ya'yan itace
- Brownies
- Salati (ana iya yayyanka shi gunduwa-gunduwa sannan a yayyafa a kai)
- Wasu nau'ikan miya
- Haka kuma za ku iya ƙara ɗan ƙaramin abu a cikin garin oatmeal ɗinmu ko ma yogurt.
Idan kana da wata damuwa game da ƙara wani abu makamancin haka a cikin abincinka, musamman idan kana da wasu matsalolin lafiya, ya fi kyau ka yi magana da likitanka game da shi.
Saƙon Ɗauka Gida
- Gyadar Hazel tana da kyau sosai ga lafiyar zuciyarka domin tana da wadataccen sinadarin omega-3 da kuma antioxidants.
- Bitamin E da sauran sinadarai da ke cikin waɗannan na iya taimakawa wajen rage haɗarin kamuwa da cutar kansa.
- Duk da cewa gyada tana da lafiya, tana da yawan kalori, don haka a yi taka-tsantsan game da yawan abincin da za a ci. Ɗan kaɗan a rana ya isa.
- Maimakon hazelnuts da aka lulluɓe da sukari, gishiri, ko cakulan, ku ci hazelnuts na halitta, waɗanda ba a sarrafa su ba duk lokacin da zai yiwu.
- Kamar kowane abinci, ya fi tasiri a haɗa gyada a cikin abinci mai kyau.
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