'Ya'yan itaciyar' yan itacen Pasifik na Kudancin Amurka ko avocado ba su da dandano mai ƙanshi da ƙanshi, ba su da haske kamar 'ya'yan itacen Citrus, apples and pears, amma a lokaci guda saboda wasu dalilai suna da saurin yarda. Dalilin shahararsa shine fa'idodi da lahanin da avocado ya kawo, wanda kawai za'a iya kauce masa, sanin halayen al'adun gargajiya.
Sanannen sananne ne cewa 'ya'yan itatuwa da aka rufe da launin koren launin shuɗi ko launin ruwan kasa suna da abinci mai mahimmanci kuma, godiya ga wannan fasalin, har ma an jera su cikin Littafin Guinness Records. Amma menene adadin kuzari na avocado? Waɗanne abubuwa masu amfani ne ke cikin jikin mai mai, kuma idan darajar fruita fruitan ta ƙasa da lahanin da suke kawowa?
Abun biochemical na avocados, adadin kuzari da darajar abinci mai gina jiki
'Yan asalin yankin na Tsakiya da Kudancin Amurka, daga inda avocado ko alligator pear ya fito, bisa ga al'ada an yi amfani da' ya'yan itatuwa don abinci, shirya jita-jita masu sauƙi daga gare su. Turawa da suka zo nahiyar cikin yardar rai sun yi karatun furanni, al'adu da al'adu na gida. Lokacin da suka sadu da avocados, sun yi mamakin yadda ƙwayar nama da abinci mai ɗanɗano ke da tasirin pear, kwayoyi, ko kabewa.
Tun daga wannan lokacin, ana amfani da kaddarorin abubuwan amfani na avocados, da abubuwan da suka ƙunsa. Wannan shine dalilin da ya sa kawai a cikin 'yan shekarun da suka gabata, narkar da wannan amfanin gona mai mahimmanci a cikin duniya ya girma sau ɗaya da rabi, kuma sha'awar samfurin na duniya yana ƙaruwa.
M cikin 'ya'yan itace mara kyau, naman ɗanɗano mai cikakke ya fi zama abin tunawa da man shafawa mai laushi, wanda aka sauƙaƙe cikin sauƙaƙe ya watsa kamar man shanu. Yawan yana kama da wannan samfurin asalin dabba ba wai kawai a waje ba, har ma tare da babban mai kitse, har zuwa 48% na nauyi.
Baya ga kitsen kayan lambu wanda jiki ke iya sawa a jiki, a cikin gram 100 na giyar avocado na:
- 1.6 grams na furotin;
- 2.3 grams na carbohydrates;
- 0.5 grams na fiber;
- 5.0 grams na mono- da disaccharides;
- 0.5 grams na abubuwa na sitaci;
- kimanin 1 gram na ash.
Kalori abun ciki na avocado a kowace gram 100, gwargwadon iri-iri da ripeness, na iya kasancewa daga 110 zuwa 250 kcal. Wato, 'yan fruitsan onlyan kawai za su iya samar da cikakken kuɗin kuɗin kuzarin wanda ya girma a cikin aikin jiki.
Amma alligator pear, kamar yadda 'ya'yan itacen yake sau da yawa ake kira a mahaifarsa da kuma a cikin Amurka, ba kawai tushen samar da makamashi, amma kuma taro na aka gyara amfani ga jiki.
Me yasa avocado yake da amfani?
Amfanin kyan tayin ana iya tantancewa ta hanyar haɗinsa da kuma haɗakar wadatattun abubuwan halitta. A cikin avocado ɓangaren litattafan almara a cikin wadatattun yawa suna nan:
- bitamin E, K, PP, D, ascorbic acid da beta-carotene:
- yawa mahadi mallakar rukunin bitamin B;
- ƙwayoyin halitta, ciki har da pantothenic da oleic;
- wani nau'in macronutrients, ciki har da alli, magnesium, potassium, sodium da phosphorus;
- abubuwanda aka gano, sune ƙarfe, zinc, aidin, jan ƙarfe, manganese, fluorine, molybdenum;
- fiber na abin da ake ci;
- da yawa polyunsaturated acid.
Ta wannan tsarin abubuwa, hadaddun bitamin na zamani ko na abinci mai gina jiki suna hassada tayin Kudancin Amurka. Yana da mahimmanci abin da kumshe da avocado ya ƙunsa. Tun da samfurin samfurin kayan lambu ne kuma babu cholesterol a cikin ɓangaren litattafan almara, salatin da aka yi tare da ganyen litattafan almara, gurasar avocado ko wani kwano bazai sami damar cutar da ganuwar tasoshin jini ba, ba zai haifar da kirkirar filayen cholesterol ba, kuma ba zai haifar da ci gaban hauhawar jini da sauran cututtuka masu haɗari ba.
Samun abinci fiye da kashi daya da rabi na sukari, avocados tare da ba tare da lahani ba za a iya cinyewa a cikin ciwon sukari.
Kuma waɗanda suka damu da kyakkyawa da lafiyar fata kuma suka yi ƙoƙari su kula da kyakkyawar ƙwarewar gani za su yi godiya da babban abun da ke cikin fure na fure da carotene da kuma Vitamin K.
M Properties na avocados
Cikakken halayen abinci mai gina jiki, ingantaccen kayan abinci na macro-da abubuwan gina jiki, bitamin, acid na jikin mai da mai. Waɗannan sune manyan, amma ba duk abubuwan haɗin da ke ƙayyade fa'idodin avocados ba, waɗanda ba cutarwa ga jiki:
- wadatar da mutum da kuzari;
- yana haɓaka aiki mai kyau kuma yana tallafawa aikin samar da kwakwalwa;
- yana karfafa jijiyoyin jini kuma yana tallafawa zuciya;
- Yana da kyawun prophylaxis na atherosclerosis da hauhawar jini;
- yana goyan bayan hangen nesa;
- Yana karfafa farfadowar nama kuma yana kula da kyau da lafiyar fata.
Abubuwan da ke da amfani na avocados suna da mahimmanci ga masu cin ganyayyaki, waɗanda 'ya'yan itacen sun cancanci, kuma wani lokacin mafi kyawun madadin dabbobi. Godiya ga cin abinci jita-jita dangane da 'ya'yan itace da ba a saba gani ba, zaku iya kare kanku daga damuwa da ɓacin rai, ƙarfafa kariyarku ta rigakafi har ma, saboda ƙarfin antioxidant ɗinku, duba ƙarami.
Tunda avocados kusan rabin hada mai ne, bitamin mai mai narkewa a ciki, wanda ya haɗa da ƙungiyar carotenoid, bitamin K da D, sun cika su sosai.
Abubuwan da ke shiga cikin jiki suna aiki a hankali da fahimta, suna ba da tonic, ƙarfafa, sakamako na warkarwa na mutum akan mutum.
Amfanin avocados ga mata
Mata na kowane zamani suna so su zauna kyakkyawa, lafiya, dacewa da kyan gani na dogon lokaci. Ta yaya avocado yake da kyau ga mata? Kusan kowa da kowa!
Babban taro na baƙin ƙarfe yana ƙididdige fa'idodin avocados ga mata, fiye da maza na fama da matsalar rashin ƙarfi. A lokaci guda, samfurin kayan abinci ba kawai yana inganta tsarin jini ba, shi:
- yana kula da lafiyar lafiyar tsarin jijiyoyin jiki;
- yana taimakawa wajen samar da kyallen takarda da abubuwan gina jiki da iskar oxygen;
- yana goyan bayan sauti;
- yana tsayayya da jujjuya yanayi, kauna, rashin son zuciya.
Hakanan yana da mahimmanci cewa avocados tare da fa'ida kuma ba tare da lahani ga mata suyi aiki ba a kowane zamani kuma a lokuta daban-daban na rayuwa. Matasa kyakkyawa ba za su yi watsi da gaskiyar cewa naman avocado a cikin jita-jita na dafuwa yana kama da ainihin abin da ke faruwa, farkawa da toning. A zahiri, tasirin 'ya'yan itacen ba ta iyakance ga wannan ba.
Idan ka saba shigar dashi a menu:
- yanayin al'ada na al'ada;
- tsarin haihuwa yana samun babban taimako;
- inganta yanayin gashi, fata, kusoshi, narkewa.
Matsayin Avocados a cikin kayan kwalliyar gida yana da yawa. Yana da kyau kwarai kayan albarkatun don emollient da m masks, cream, balms da compress.
Tsofaffi mata za su yi godiya ga fa'idodin avocados, waɗanda idan aka yi amfani da su a cikin gida suna kunna wurare dabam dabam na jini, suna taushi fata, suna tallafawa sabuntawar su da tsayayya da kumburi.
Wannan kyakkyawar wakili ne na tsufa don amfanin duniya, wanda yake da daɗi a cikin abin rufe fuska kuma ba makawa a cikin abincin.
Amma, a Bugu da kari, yana da mahimmanci sanin abubuwan da ke tattare da kayan kwalliyar na avocados ga mata yayin rasa nauyi. Haɗin sabbin ƙwayoyin fure a cikin abincin zai taimaka sosai don tallafawa jiki yayin cin abincin, ba don fuskantar yunwar ba, kwanciyar hankali da farin ciki, cike da ƙarfi da ƙarfi don aiki mai aiki da annashuwa!
Avocados yayin daukar ciki da lactation
Tsarin menu na uwa mai zuwa ya shafi babban tasiri ga yanayin da haɓaka yaro. Hakanan, samfuran da mace take amfani dasu suna aikatawa ne yayin lokacin shayarwa. Sabili da haka, a cikin abincin shi wajibi ne don gabatar da kawai mafi amfani da sabo.
Avocado a lokacin daukar ciki abune mai mahimmanci a matsayin tushen amino acid mai mahimmanci, bitamin da ma'adanai, waɗanda ke tasiri sosai ga lafiyar mata da tayi ta haɓaka cikin hanzari. Avocado na fahimta da dukkanin kwayoyin halitta tare da duk abin da suke bukata, musamman folic acid, potassium da baƙin ƙarfe, bitamin A, B da K, buƙatun wanda ke ƙaruwa sosai yayin jiran jariri.
Ya kamata a tuna cewa avocados, kamar sauran 'ya'yan itatuwa, na iya haifar da rashin lafiyan ƙwayar cuta, saboda haka kuna buƙatar shigar da shi cikin menu a hankali kuma kawai bayan tuntuɓarku da likitan ku. Ana bin waɗannan ƙa'idodi guda ɗaya bayan haihuwar jariri.
Lokacin shayarwa, jin daɗin haihuwa da lafiyayyen ƙwayar cuta zai taimaka wajen kula da kuma mayar da jikin mahaifiyar, kuma ta madara zai samar wa jariri abincin da yakamata don haɓaka. Zai fi kyau, idan babu contraindications, a karo na farko bayan haihuwar don gwada avocado lokacin da jaririn ya cika watanni 2-3.
M kaddarorin avocados ga maza
A matsayin tushen samar da makamashi mai sauri da kuma hadaddun abubuwan gina jiki, maza suna amfani da tamanin avocados don rayuwa mai kyau.
Salatin bitamin tare da wannan 'ya'yan itace, hadaddiyar giyar abinci mai sanyin jiki ko sanannen naman miya zai taimaka ba kawai riƙe ƙarfi da aiki ba duk rana, su:
- karuwa da iko;
- daidaita yanayin bango;
- a sauƙaƙe damuwa;
- anti-mai kumburi sakamako;
- inganta yanayin tsarin zuciya da jijiyoyin jini;
- kara juriya ga jiki da cuta da matsananciyar damuwa.
Likitoci sun lura da cikakkiyar rashin lahani ga jikin mutum da fa'idodin avocados a hadarin kamuwa da cututtukan kumburin maza, gami da adenoma da yawanci yana gaba da cutar ta prostatitis.
Abubuwan kwantar da hankali ga yin amfani da avocados da rigakafin
Tare da taro na da amfani kaddarorin, avocado ya kusan babu contraindications. Hatta rashin lafiyan wannan tayi tayi matukar wuya.
Kuma duk da haka, tare da sha'awar nau'ikan nau'ikan rashin haƙuri, kuna buƙatar kulawa da sabon 'ya'yan itace, musamman idan ya shafi abincin yaro, nan gaba ko mahaifiyar masu shayarwa. Likitocin ba su ba da shawarar bayar da avocados ga yara ‘yan kasa da shekara uku ba.
Duk yara da manya yakamata su ƙi cin 'ya'yan itatuwa idan avocado ya yi duhu sosai, yana da lahani na inji, abubuwan lalacewa ta hanyar kwari ko ƙwayoyin cuta.
Ya kamata a kiyaye mafi tsauraran matakan dangane da fata, kashi da ganyen tayin, wanda ke dauke da fili na Farisa, wanda yake cutarwa ga mutane.
Wannan abu da farko yana tunatar da kansa kadan, amma idan ya shiga jiki, yana haifar da kumburin tsarin narkewar abinci da gabobin hanji, yana cutar aikin zuciya, kuma yana inganta tarin ruwa. Sabili da haka, kafin amfani, 'ya'yan itacen dole ne a wanke su sosai kuma a tsabtace su.
