Me yasa yake da mahimmanci a san sinadarin tafarnuwa? Abun kalori, darajar abinci mai gina jiki da dukiyar samfurin zafi
Fiye da shekaru dubu biyar, an san abubuwan al'ajabi na tafarnuwa. Ana amfani dashi azaman anti-inflammatory, antibacterial da antihypertensive wakili. Yawancin almara, al'adu, al'adu suna da alaƙa da wannan samfurin.
Don bayanin abin da ya faru, don tatsuniyoyin tatsuniyoyin, za mu harhaɗa samfurin a cikin abubuwan da ya ƙunsa. Daga wannan labarin, zaku koya game da abubuwan da ke cikin sunadarai, abubuwan kalori da ƙimar kayan lambu na kayan lambu, da kuma irin abubuwan gina jiki da ke ciki.
Me yasa yake da mahimmanci a san abin da wannan kayan lambu ya ƙunsa?
Tafarnuwa kayan lambu ne na yau da kullun tare da takamammen dandano mai daɗewa. Abune mai mahimmanci na mafi kyawun jita-jita a cikin duk abincin duniya. Koyaya, ana amfani dashi ba kawai azaman kayan abinci ba, har ma azaman magani.
Mafi kyau maganin na iya zama mai guba idan ba a sha shi bisa ga alamu kuma ba a lura da sashi ba. Don kauce wa wannan, kuna buƙatar sanin sashin aikinsa, kuma a cikin waɗanne yawa yake da amfani.
Haɗin sunadarai, abun cikin kalori da ƙimar abinci (KBZhU)
A ƙasa muna la'akari da menene haɗin sunadarai da ƙimar tsire-tsire na tsire-tsire, da yawa kcal nawa tafarnuwa ta ƙunsa, ko akwai bitamin da sauran abubuwa masu amfani a cikin kayan samfurin da sauran nuances.
Yaya yawan adadin kuzari da BJU suke cikin sabo da kuma cikin giram 100 na samfurin?
Daya tafarnuwa tana da nauyin gram 4.
A cikin kwaya daya:
- Protein gram 0.26.
- Fat gram 0.02.
- Carbohydrates 1.26 gram.
- Abun makamashi kilo kilo 5.8.
A kowace dari dari:
- Sunadaran gram 6.38.
- Fat 0.55 grams.
- Carbohydrates 31.53 gram.
- Abun makamashi kilocalo 146.
- BJU tafarnuwa daidai gwargwado zuwa kusan 10: 1: 50.
Wadannan alkalumman da ke sama sun nuna cewa abubuwan da aka shuka na kayan shuka sun hada da sunadarai da yawa da kuma carbohydrates, da ƙananan kiba. Abunda yake cikin kalori yayi kadan. Sabili da haka, wannan samfurin ya dace da shirya abincin abinci.
A busasshiyar tafarnuwa, an rage abubuwan cikin phytoncides da mayuka masu mahimmanci. Kuma matakin abubuwa masu ƙarancin kusan ba ya canzawa. Irin wannan sarrafawar baya shafar kaddarorin masu amfani na shuka. Idan aka zafafa shi da karfi, tsinken tafarnuwa ya zama yaji ne kawai.
Lokacin daskararre sannu a hankali har zuwa digiri 10, tafarnuwa baya rasa kayan amfani.
Rabon BZHU da abun cikin kalori don hanyoyin girke-girke daban-daban ta 100 g na samfurin gamawa:
| Tafarnuwa | Furotin bangaren (gr) | Kitsen (gr) | Carbohydrates (gr) | Kalori abun ciki (kcal) |
| Raw | 6,38 | 0,55 | 31,53 | 146 |
| Tafasa | 0,7 | 0,1 | 3,02 | 14,2 |
| Soyayyen | 1,3 | 0,1 | 3,4 | 40,1 |
| Gasa | 0,7 | 0,1 | 3,02 | 14,3 |
| Nutsar ruwa | 3,4 | 0,4 | 10.5 | 46,3 |
| Bushe | 13,5 | 0,4 | 70,2 | 329,3 |
Abubuwan da ke cikin biochemical na kowane tsire-tsire ya dogara da iri-iri, ƙirar ƙasa, shayarwa, microclimate yayin noman.
Tafarnuwa tana da takamammen kamshi saboda kasancewar mahimmin mai a ciki. Ya ƙunshi allicin. Antioxidant ne na rigakafi na halitta.
Shin akwai bitamin ko babu, menene su?
Baitulmalin ɗabi'a na bitamin shine batun gwajinmu. Duba kanku ta hanyar karanta ma'anar lambobi.
| Vitamin | Daidaita ma'ana | lamba |
| B- carotene | 5 mcg. | |
| Riboflavin | AT 2 | 0.1 MG |
| Niacin | A CIKIN 3 | 0.7 MG |
| Pantothenic acid | AT 5 | 0.6 MG |
| Pyridoxine | AT 6 | 1.2 mg. |
| Folacin | AT 9 | 3 mgg. |
| Vitamin C | DAGA | 31 mg. |
| Thiamine | A cikin 1 | 0.2 MG |
Abubuwan fa'idodi masu amfani na abubuwan bitamin na tafarnuwa a bayyane suke.
Vitamin C
- Yana da kayyadewa na ayyukan sakewa.
- Shiga cikin samuwar garkuwar jiki.
- Yana inganta ƙarfe sha.
- Rashin rashi yana haifar da raunin jijiyoyin jini, hanci na hanci.
Rukunin B
- Suna sarrafa haɓakar furotin, kuzarin kuzari.
- Yi tasiri mai kyau akan kira na hormones.
- Imarfafa ƙirar adrenal.
- Suna taimaka wajan inganta amino acid, glucose.
- Sarrafa aikin kwakwalwa da jijiyoyi na gefe.
- Yana tsara cin abinci.
- Yana motsa tsarin rigakafi.
Akasin ra'ayoyin da ake dasu, ya kamata a lura cewa wannan kayan lambu mai ban mamaki baya ƙunshe da bitamin A, D da B12.
Waɗanne abubuwa ne a ciki: tebur na abubuwan alamomin da ƙananan kayan abinci
Tafarnuwa na iya tara abubuwan alatu da na kayan karafa, yana dauke da iodine, magnesium da sauran abubuwa. An nuna ma'adinin samfurin da muke la'akari a cikin tebur.
| Alamar abubuwa | Macronutrients | ||
| Magnesium | 30 MG. | Manganese | 0.81 MG |
| Potassium | 260 mg. | Tutiya | 1,025 MG |
| Chlorine | 30 MG. | Iodine | 9 mgg. |
| Sodium | 17 MG. | Selenium | 14.2 mcg. |
| Phosphorus | 100 MG. | Ironarfe | 130 mcg. |
| Alli | 80 MG. | Cobalt | 9 mgg. |
- Calcium da phosphorus suna da mahimmanci don haɓaka makamashi, ƙayyade tsarin ƙashin ƙashi, ƙarfafa haƙori.
- Manganisanci yana da alhakin samuwar kayan haɗin kai, yana haɓaka oxygenation na nama.
- Selenium antioxidant ne. Yana hana ci gaban ciwace-ciwacen daji, yana motsa hematopoiesis. Rashin Selenium yana haifar da tsufa da wuri.
- Iodine - wani abin da ya zama dole don hada sinadarai masu dauke da sinadarin thyroid, yana taimakawa cire sinadarin rediyo daga jiki, yana kara karfin garkuwar jiki.
Tafarnuwa kayan lambu ne na musamman. Ya ƙunshi yawancin sunadarai da carbohydrates tare da ƙananan abun cikin kalori. Sabili da haka, ya dace sosai don shirye-shiryen abincin abincin.
Godiya ga allicin, abubuwan ƙunshin abubuwa da bitamin, yana da abubuwan warkewa. Ana iya amfani dashi azaman: hypotensive, antibacterial, antiviral wakili, azaman mai kara kuzari na rigakafi. Raw tafarnuwa ya fi amfani. Yana da amfani a ci shi kowace rana don ɗawon maruru biyu ko uku.