Duk muna son cin goro kamar cashew, gyada, da almond, ko ba haka ba? Waɗannan suna da kyau idan kuna jin ɗan yunwa, ko kuma kawai kuna son cin wani abu mai daɗi. Amma a halin yanzu, akwai wani nau'in goro a ƙasarmu wanda mutane da yawa ba su ji labarinsa ba, amma yana cike da abinci mai gina jiki kuma yana da fa'idodi masu ban mamaki ga lafiya. Wannan shine goro na pecan. Duk da cewa yana kama da goro da farko, ɗanɗano da kaddarorinsa sun bambanta. Don haka a yau, bari mu yi magana game da wannan ƙaramin dutse mai gina jiki.
Menene waɗannan goro na pecan?
A taƙaice dai, pecan 'ya'yan itace ne na wani nau'in bishiya na musamman da ke tsiro a ƙasashe kamar Amurka da Mexico. Kamar cashew a ƙasarmu, mutane da yawa suna son su saboda ɗanɗano mai laushi da kuma ɗanɗanon da suke da shi na halitta.
Amma ba wai kawai game da ɗanɗano ba ne, har ma yana da ƙarfi wajen gina jiki. Cike yake da bitamin, ma'adanai, furotin, kitse mai lafiya , da zare. Bugu da ƙari, pecans da ba su da cholesterol, babu sodium, kuma ba su da carbohydrates sosai.
| Abinci mai gina jiki a cikin oza 1 (gram 28 / kimanin goro 19) na pecans | |
|---|---|
| Kalori | 196 |
| Jimlar kitse | gram 20.4 |
| Nau'in kitse mai kyau (Monounsaturated fat) | gram 11.6 |
| Carbohydrates | gram 3.9 |
| Fiber na Abinci | gram 2.7 |
| Sukari | gram 1.1 |
| Protein | gram 2.6 |
Fa'idodin cin pecans masu ban mamaki ga lafiya
Haɗuwar furotin, mai kyau mai, da zare da ake samu a cikin waɗannan ƙananan iri ba wai kawai yana ba jikinmu kuzari ba, har ma yana sarrafa yunwa kuma yana sa mu ji daɗi na dogon lokaci.
Aboki mafi kyau a zuciya
Pecan abinci ne mai wadataccen sinadarin calcium, magnesium, da potassium . Duk waɗannan sinadarai guda uku suna aiki tare don taimakawa wajen daidaita hawan jini.
Abu mafi mahimmanci shine kitsen da ke cikin pecans galibi kitse ne mai monounsaturated . Wannan yayi kama da irin kitse mai kyau da ake samu a cikin avocado. Lokacin da kake cin abinci mai yawan kitse mai yawa kamar dankalin turawa maimakon abinci mai yawan kitse mai yawa, zaka iya rage matakin mummunan cholesterol, ko LDL (Low-Density Lipoprotein) cholesterol a jikinka. Rage LDL cholesterol yana nufin ƙarancin haɗarin kamuwa da cututtukan zuciya da bugun jini.
Wani bincike da aka yi kwanan nan ya gano cewa mutanen da ke cin pecans a kullum suna da ƙarancin sinadarin cholesterol mai cutarwa fiye da waɗanda ba sa cin pecans.
Yana taimakawa wajen magance ciwon suga
Pecans abinci ne mai kyau ga mutanen da ke fama da ciwon suga domin suna da ƙarancin ma'aunin glycemic . Wannan yana nufin cewa cin su ba ya haifar da ƙaruwar sukari a cikin jini kwatsam.
Ba wai kawai ba, idan ka ci wasu 'yan pecans masu yawan glycemic index kamar shinkafa, za su kuma taimaka wajen sarrafa yadda wannan abincin ke ƙara yawan sukari a cikin jininka. Haka kuma, cin 'yan pecans lokacin da kake jin yunwa na iya taimaka maka ka ji ƙoshi, don haka za ka iya sarrafa yawan abincin da kake ci mai yawan sukari.
Rage radadin gaɓɓai (arthritis)
Pecans suna ɗauke da sinadarin omega-3 fatty acids . Waɗannan na iya rage kumburi da kumburi a jiki. Saboda haka, suna iya taimakawa wajen rage radadin da cututtukan gaɓɓai ke haifarwa kamar ciwon gaɓɓai. Bugu da ƙari, sinadarai masu gina jiki kamar magnesium, calcium, bitamin E, da zinc suma suna taimakawa wajen rage kumburi.
Kare kanka daga cututtuka.
Bitamin A, bitamin E, da zinc suna da matukar muhimmanci wajen kiyaye garkuwar jikinmu mai karfi. Pecans suna da wadataccen sinadarin folate a cikin dukkan ukun. Suna kuma dauke da sinadarin folate, wanda ke taimakawa wajen kare jiki daga lalacewar DNA wanda zai iya haifar da kwayoyin cutar kansa.
Pecan abinci ne mai wadataccen sinadarin antioxidants . Antioxidants kamar ƙananan sojoji ne waɗanda ke kare mu daga ƙwayoyin cuta masu cutarwa waɗanda ke lalata ƙwayoyin halittarmu. Wannan lalacewar ƙwayoyin halitta ita ce tushen cututtuka masu tsanani kamar Alzheimer's, cutar Parkinson, da ciwon daji.
A yi hankali da waɗannan abubuwan yayin cin pecan.
Duk da cewa yana da amfani, amma yawan komai ba shi da kyau. Akwai wasu abubuwa da ya kamata mu kula da su yayin cin pecan.
- Rashin Lafiya: Kamar kowace goro, pecan na iya haifar da rashin lafiyan ga wasu mutane. Idan kana da rashin lafiyan wasu goro, ka yi hankali kafin ka ci pecan. Idan ya zama dole, ka tuntubi likitanka .
- Matsalolin narkewar abinci: Pecans suna da yawan sinadarin fiber. Duk da cewa hakan abu ne mai kyau, cin abinci da yawa a lokaci guda na iya haifar da kumburi, ciwon ciki, da iskar gas. Don haka, ƙara ɗan abinci kaɗan a cikin abincin yau da kullun.
- Yi hankali da girman abincin da aka ci: Duk da cewa pecans suna ɗauke da kitse mai kyau , suna da ɗan adadin kuzari. Don haka idan kuna lura da nauyin ku, ku yi hankali da girman abincin da aka ci. Pecans 19 (kimanin oza ɗaya) a rana ya isa.
- A yi hattara da pecans da aka sarrafa: Ana iya cika pecans da adadin kuzari marasa amfani da kuma kitse mara kyau idan aka saya a shago, a naɗe, a saka gishiri, ko a gasa a sukari. A zabi pecans da ba a so duk lokacin da zai yiwu.
Yadda ake ƙara pecans a cikin abincin ku?
Waɗannan suna da sauƙin ƙarawa a cikin abinci.
- Maimakon cin biskit da dankalin turawa a lokacin shayin rana, ku ci pecans.
- A yayyafa ɗan garin oat, salati, ko yogurt na safe. Yana ƙara ɗanɗano da fa'idodi.
- Lokacin yin fanke, muffins, ko kek, gwada ƙara wasu guntun pecan maimakon cakulan.
- Ɗanɗanon yana ƙara kyau idan aka gasa su kaɗan.
| Nau'in goro | Sunadaran (gram 28) | Mai kyau (gram 28) | Kalori (a kowace gram 28) |
|---|---|---|---|
| Pecans | gram 2.6 | gram 11.6 (Monounsaturated) | 196 |
| Gyada | gram 4.3 | gram 13.4 (Polyunsaturated) | 185 |
| Almonds | gram 6 | gram 9 (Monounsaturated) | 164 |
Kamar yadda kuke gani daga teburin da ke sama, kowace nau'in goro tana da nata fa'idodi na musamman. Almonds suna da yawan furotin, goro suna da yawan omega-3s, kuma pecans suna da yawan antioxidants da kitse masu lafiya ga zuciya. Don haka, ya fi kyau ku canza tsakanin waɗannan nau'ikan ku ƙara su a cikin abincin ku gwargwadon yadda ya kamata.
Saƙon Ɗauka Gida
- Gyadar Pecan abinci ne mai kyau wanda ke cike da bitamin, ma'adanai, antioxidants, da kitse masu lafiya .
- Waɗannan suna da amfani musamman ga lafiyar zuciya, sarrafa ciwon suga, da kuma rage kumburi a jiki.
- Tunda yawan kalori yana da yawa, cin ɗan kaɗan (kimanin goro 19) a rana ya isa.
- Idan kana da rashin lafiyan goro, ka yi hankali kafin ka ci pecan. Idan kana da shakku, ka tuntubi likitanka.
- Ka yi ƙoƙarin cin ɗanyen pecan ba tare da ƙara sukari ko gishiri ba gwargwadon iyawa.
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