Duk mun ga furannin rana suna fure sosai, ko ba haka ba? Kamar kallon rana ne. Amma shin kun san cewa ƙananan tsaba da ke tsiro a cikin wannan kyakkyawan fure, tsaban sunflower, abinci ne mai kyau tare da fa'idodi masu ban mamaki na kiwon lafiya. Ana iya cin waɗannan a matsayin abun ciye-ciye ko kuma a ƙara su a cikin abincinmu. Don haka a yau, bari mu yi magana game da manyan fa'idodi da ke ɓoye a cikin waɗannan ƙananan tsaba.
Me yasa tsaban sunflower suke da amfani sosai ga jikinmu?
A taƙaice dai, tsaban sunflower suna da amfani wajen gina jiki. Bitamin, ma'adanai, da kuma kitse masu lafiya da ke cikinsu na iya taimakawa wajen rage haɗarin kamuwa da cututtuka masu tsanani kamar hawan jini da cututtukan zuciya. Bari mu duba manyan fa'idodinsu.
1. Yana rage kumburi a jiki
Ƙaramin kumburi da ba a sani ba da ke faruwa a jikinmu ne ke haifar da manyan cututtuka kamar ciwon suga da cututtukan zuciya. Ka yi tunanin jikinka yana ƙonewa kamar ƙaramar wuta a wurare daban-daban. Wannan shine kawai abin da kumburi yake nufi.
Irin sunflower yana da wadataccen sinadarai masu hana kumburi kamar bitamin E da flavonoids , waɗanda ke taimakawa rage kumburi a jiki. Wasu bincike sun gano cewa mutanen da ke cin goro kamar sunflower tsaba sau biyar ko fiye a mako suna da ƙarancin alamun kumburi a jikinsu.
2. Aboki mafi kyau a zuciya
Domin kiyaye lafiyar zukatanmu, muna buƙatar yin taka tsantsan game da nau'ikan kitse da muke ci. Tsaba sunflower suna ɗauke da kitse "mai kyau" waɗanda ke da kyau ga zuciya. Musamman, kitse mai yawan polyunsaturated da kitse mai yawan monounsaturated .
Waɗannan kitse masu kyau suna taimakawa wajen rage yawan kitse mara kyau (LDL cholesterol) a cikin jini kuma suna taimakawa wajen kiyaye matakan kitse mai kyau (HDL cholesterol) a matakin da ya dace. Kamar tsaftace jijiyoyin jininmu ne.
Saboda haka, ƙara tsaban sunflower a cikin abincinku akai-akai na iya rage haɗarin cututtuka kamar cututtukan zuciya da jijiyoyin jini, yawan cholesterol, da hawan jini.
3. Yana ƙarfafa garkuwar jiki
Domin kare kanmu daga cututtuka, muna buƙatar samun ingantaccen tsarin garkuwar jiki. Irin sunflower abinci ne da ke ba da wannan ƙarin kuzari. Domin suna ɗauke da sinadarin zinc da selenium, sinadarai guda biyu masu mahimmanci ga garkuwar jikinmu.
- Zinc: Zinc yana da mahimmanci don ginawa da kuma kula da ƙwayoyin garkuwar jiki a jikinmu.
- Selenium: Wannan kuma yana rage kumburi a jiki, yana taimakawa wajen yaƙar cututtuka, kuma yana ƙara garkuwar jiki.
Don haka idan kuna yawan kamuwa da mura da tari, yana da kyau ku ƙara ɗan tsaban sunflower a cikin abincinku.
4. Yana samar da kuzari mai kyau ga jiki
Wa ba ya son yin aiki duk tsawon yini ba tare da gajiyawa da kuzari ba? Yawan furotin da ke cikin tsaban sunflower yana taimakawa wajen samar da kuzari ga jiki. Ba wai kawai hakan ba, har ma yana dauke da sinadarin gina jiki mai suna Vitamin B1 , wanda shine thiamin .
Wannan bitamin B1 yana taimakawa wajen mayar da abinci zuwa makamashi. Haka kuma, selenium da muka yi magana a kai a baya yana inganta zagayawar jini kuma yana taimakawa wajen ɗaukar iskar oxygen zuwa dukkan sassan jiki. Wannan yana rage gajiya kuma yana sa ka ji daɗi.
Yaya darajar sinadirai na tsaban sunflower take?
Bari mu duba darajar sinadirai na waɗannan ƙananan tsaba a cikin teburi. Ku tuna, wannan shine abin da ke cikin kofi (¼ kofi) na busassun tsaba sunflower da aka gasa, ba tare da ƙarin gishiri ba.
| Sashen abinci mai gina jiki | Girman |
|---|---|
| Kalori | 207 |
| Protein | gram 5.8 |
| Kitse | gram 19 |
| Carbohydrates | gram 7 |
| Zare | gram 3.9 |
| Bugu da ƙari, yana dauke da muhimman bitamin da ma'adanai: | |
| Bitamin E, Bitamin B1, Bitamin B6, Iron, Copper, Selenium, Manganese, Zinc da Potassium. | |
Mafi mahimmanci! Duk da cewa tsaban sunflower suna da gina jiki sosai, suna da ɗan kalori kaɗan. Saboda haka , sarrafa rabo yana da matuƙar muhimmanci. Cin kofi ɗaya a lokaci guda ya isa.
Wasu mutane suna cin tsaban ta hanyar cire su da kuma saka su a bakinsu, wanda hakan ke taimaka musu wajen sarrafa abincin da suke ci. Duk da haka, tsaban da aka saya a shago waɗanda har yanzu suna cikin harsashi galibi ana ƙara musu gishiri mai yawa . Idan kai mutum ne mai son gishiri, ya fi kyau ka zaɓi tsaba da aka yiwa lakabi da "marasa gishiri," ma'ana ba su ɗauke da gishiri ba.
Ta yaya za mu ƙara waɗannan a cikin abinci?
Wannan abu ne mai sauƙi. Ana iya cin 'ya'yan sunflower danye ko gasasshe. Idan akwai harsashi a waje, a hankali a karya harsashin da haƙoranka sannan a ci ciki. Bai da kyau a ci harsashin, ya kamata a cire shi.
Ba wai kawai haka ba, za ka iya ƙara waɗannan a cikin abincinka na yau da kullun. Ga wasu ra'ayoyi:
- Yayyafa kaɗan a saman salatin da kuke yi.
- Gwada ƙara kadan zuwa gotukola sambol ko kathurumurunga mallum , yana da ban mamaki.
- A haɗa shi da hatsin safe.
- Tabbatar da ƙara shi lokacin yin wani abu kamar mix na hanya .
- Idan kuna yin abubuwa kamar burgers na kayan lambu , ƙara su a cikin haɗin.
- A yayyafa a saman lokacin yin kayan burodi kamar kek da burodi.
- Yi amfani da man gyada da man sunflower .
Idan kana damuwa da lafiyarka, ƙara ƙaramin abu kamar wannan a cikin abincinka na iya yin babban bambanci. Amma ka tuna, idan kana da wata takamaiman yanayin lafiya, yana da kyau ka yi magana da likitanka kafin ka ƙara wani sabon abu kamar wannan a cikin abincinka.
Saƙon Ɗauka Gida
- Irin sunflower abinci ne mai gina jiki mai wadataccen bitamin E, zinc, selenium, da kuma kitse mai lafiya ga zuciya.
- Cin waɗannan a kai a kai yana taimakawa wajen rage kumburi a jiki, kiyaye lafiyar zuciya, da kuma ƙarfafa garkuwar jiki.
- Tunda tsaban sunflower suna da yawan kalori, a guji cin abinci mai yawa a lokaci guda. Kusan kofi ɗaya a rana ya isa.
- Ya fi kyau a zaɓi irin sunflower mara gishiri maimakon waɗanda aka naɗe da gishiri mai yawa.
- Za ka iya ƙara waɗannan cikin sauƙi a cikin salati, sambals, oats, ko wasu abinci don samun fa'idodin su.
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