Menene darajar sinadirai da magani na baƙar fata?

Menene darajar sinadirai da magani na baƙar fata?

Black wake yana ƙarƙashin nau'in nau'in legumes kamar chickpeas da lentil, kuma ana cinye su a matsayin muhimmin sashi na abinci.

Ana daukar bakar wake a matsayin abincin da ke da wadataccen abinci mai gina jiki da dama, kuma an san shi yana taimakawa wajen rigakafin cututtuka iri-iri, a cewar shafin Boldsky, wanda ya shafi harkokin lafiya.

Abubuwan gina jiki

A cewar USDA, kowane gram 100 na danyen wake baƙar fata ya ƙunshi adadin kuzari 341 na makamashi da giram 11 na ruwa tare da masu zuwa:

• 21.6 g furotin
• 15.5 g na fiber
• 123 MG calcium
• 5.02 MG na baƙin ƙarfe
• 171 MG magnesium
• 352 MG na phosphorous
• 1480 MG potassium
• 5 MG sodium
• 3.65 MG na zinc
• 3.2 mcg na selenium
• 444 mcg folic acid
• 66.4 MG na choline
• 17 IU na Vitamin A

Amfanin lafiya

1. Antioxidants

Black wake yana dauke da adadi mai yawa na mahadi phenolic da phytosterols, ciki har da saponins, kaempferol, anthocyanins da quercetin, duk waɗannan antioxidants ne tare da tasiri mai karfi. Wadannan mahadi suna rage cutarwa na free radicals a cikin jiki kuma suna ba da kariya daga cututtuka irin su ciwon sukari, ciwon daji da yawancin cututtuka masu kumburi.

2. Detoxing

Nazarin ya nuna cewa legumes sun ƙunshi mafi girman abun ciki na molybdenum, wani muhimmin abu wanda ke da alaƙa ga yawancin enzymes, kuma yana taimakawa kunna nau'ikan enzymes daban-daban a cikin jiki da ke da alhakin rushe xanthine, sulfites, da hypoxanthin da detoxifying yawancin mahadi masu cutarwa. Detoxifying baki wake taimaka tsaftace hanji da kuma fitar da yawa mai guba mahadi.

3. Sunadaran da hadaddun carbohydrates

Black wake yana dauke da adadi mai kyau na sunadaran da hadaddun carbohydrates wadanda ke taimakawa wajen samar da jiki da yawan kuzari lokacin cinyewa. Ana la'akari da ɗayan mafi kyawun madadin samfuran nama, yana samar da mafi yawan amino acid kama da nama amma tare da ƙarancin kitse da cholesterol.

4. Anthocyanins

Amfanin baƙar fata yana da amfani ga lafiyar ɗan adam saboda yawan adadin anthocyanins, wani launi mai launi na shuke-shuke da ke da kaddarorin antioxidant, wanda ke taka muhimmiyar rawa wajen inganta amsawar insulin, rage ƙwayar cholesterol, da rage haɗarin ciwon daji da sauran cututtuka. Hakanan yana taimakawa jinkirta alamun tsufa.

5. Low adadin kuzari

Black wake yana ba da isasshen adadin kuzari don abubuwan da ake buƙata na yau da kullun na jiki. Har ila yau yana ɗaukar lokaci mai tsawo don narkewa, wanda shine daya daga cikin manyan dalilan da ke hana hawan jini na glucose kwatsam kuma yana taimakawa wajen inganta yanayin masu ciwon sukari. Baƙar fata mai ƙarancin kalori, idan aka cinye shi cikin matsakaici, yana taimakawa wajen zubar da kiba mai yawa da kuma hana yawancin cututtuka na rayuwa.

6. Yawan fiber

Black wake yana dauke da fiber na abinci, duka mai narkewa da maras narkewa. Fiber yana taimakawa tare da ayyuka masu mahimmanci kamar haɓaka microbiota na gut, taimakawa rage nauyi, da rage haɗarin ciwon sukari da sauran cututtukan narkewa da na rayuwa.

Fa'idodi iri-iri

Wasu fa'idodin kiwon lafiya na baƙar fata sun haɗa da:

Rigakafin haɗarin cututtukan zuciya da jijiyoyin jini.
• Yana taimakawa rage haɗarin kiba.
• Rage cututtuka masu kumburi da yawa.
• Yana ba da rigakafin chemoprevention wanda zai iya taimakawa wajen yaƙar haɗarin ciwon daji.
• Yana taimakawa wajen kula da lafiyayyen kashi da hakora.

Hanyoyin shirye-shirye

Ana so a jika baƙar wake a cikin ruwa na tsawon sa'o'i da yawa sannan a yi amfani da shi wajen dafa abinci, don kawar da wasu ƴan sikari da ke haifar da wasu matsalolin ciki bayan cin su.

Haka nan jika baƙar wake a cikin ruwa yana taimaka wa abubuwan gina jiki su fito cikin sauƙi idan an dahu.

Ana iya ƙara baƙar wake a cikin miya, curries, ko wasu girke-girke masu cika lafiya, amma a yi hankali don guje wa yawan cinye su.

Wasu batutuwa: 

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