Ana samun dankali a duk faɗin duniya duk shekara. Yana da arha, yana da wadataccen abinci mai gina jiki, kuma yana da ɗanɗano mai ban mamaki koda bayan an tafasa ruwa kawai. Dankali ya yi hasarar darajarsa saboda shaharar abinci mai ƙarancin carbohydrate, amma fiber, bitamin, ma'adanai, da phytochemicals na iya taimakawa wajen hana wasu cututtuka da samar da fa'idodin kiwon lafiya.
Ka yi tunanin: an fara yin amfani da dankalin turawa a cikin Andes a Kudancin Amirka kimanin shekaru 10 da suka wuce! Masu binciken Mutanen Espanya sun gabatar da shi zuwa Turai kawai a farkon karni na 000, kuma ya zo Rasha a karni na 16.
Bayanan Dankali
– Wasu shaidu sun nuna cewa dankali zai iya taimakawa wajen rage kumburi da maƙarƙashiya.
– Matsakaicin dankalin turawa ya ƙunshi kusan adadin kuzari 164 da kashi 30% na ƙimar yau da kullun na bitamin B6.
– Gasa dankali a ranar hunturu shine mafi yawan kasafin kuɗi, dumama da abinci mai gina jiki.
Amfanin dankali
Ko da bayan maganin zafi, dankali yana dauke da muhimman abubuwan gina jiki.
1. Lafiyar kashi
Iron, phosphorus, calcium, magnesium, da zinc a cikin dankali suna taimakawa jiki kula da gina tsarin kashi da ƙarfi. Iron da zinc suna taka muhimmiyar rawa wajen samarwa da maturation na collagen. Phosphorus da calcium suna taka muhimmiyar rawa a tsarin kashi, amma yana da mahimmanci a daidaita ma'adanai guda biyu don daidaitaccen ma'adinan kashi. Yawan sinadarin phosphorus da karancin sinadarin calcium na haifar da asarar kashi da kuma taimakawa wajen kawo ciwon kashi.
2. Ruwan jini
Ƙananan shan sodium yana da mahimmanci don kula da hawan jini mai kyau, amma ƙara yawan abincin ku na potassium yana iya zama mahimmanci. Potassium yana inganta vasodilation, ko dilation na jini. Potassium, calcium da magnesium da ke cikin dankali suna rage hawan jini.
3. Lafiyar zuciya
Abubuwan da ke cikin potassium, bitamin C da B a cikin dankali, haɗe tare da rashin cholesterol, yana tallafawa lafiyar zuciya. Dankali yana dauke da adadi mai yawa na fiber. Fiber yana taimakawa rage yawan adadin cholesterol a cikin jini, wanda hakan zai rage haɗarin cututtukan zuciya. Bincike ya nuna cewa yawan shan sinadarin potassium da karancin sinadarin sodium na iya rage hadarin mutuwa daga cututtukan zuciya.
4. Kumburi
Choline abu ne mai mahimmanci kuma mai amfani. Yana taimakawa motsin tsoka, yanayi, koyo da ƙwaƙwalwa. Hakanan yana goyan bayan tsarin membranes tantanin halitta, yana taimakawa wajen watsa motsin jijiya, sha mai da haɓakar kwakwalwa. Ɗaya daga cikin manyan dankalin turawa ya ƙunshi 57 MG na choline. Mata manya suna buƙatar 425 MG, maza kuma suna buƙatar 550 MG na choline kowace rana.
5. Kariyar cutar daji
Dankali yana dauke da sinadarin folic acid, wanda ke taka rawa wajen hada DNA da kuma gyara shi, don haka yana hana samuwar nau’in kwayoyin cutar kansa da yawa saboda maye gurbi a cikin DNA. Fiber yana rage haɗarin ciwon daji na colorectal, yayin da bitamin C da quercetin suna aiki a matsayin antioxidants don kare kwayoyin halitta daga lalacewa mai lalacewa.
6. Narkewa
Har yanzu, wani Ode zuwa fiber: abun ciki na fiber a cikin dankali yana taimakawa hana maƙarƙashiya kuma yana haɓaka stools na yau da kullun don ingantaccen tsarin narkewa.
7. Kula da nauyi da abinci mai gina jiki
Fiber na abinci gabaɗaya an gane shi azaman muhimmin mahimmanci wajen sarrafa nauyi da asara. Suna aiki a matsayin "masu cikawa" a cikin tsarin narkewa, ƙara yawan jin daɗi da rage ci, don haka kuna jin dadi kuma ba za ku iya cinye karin adadin kuzari ba.
8. Samun tsari
Dankali shine kyakkyawan tushen bitamin B6. Yana taka muhimmiyar rawa wajen samar da makamashi ta hanyar rushe carbohydrates da sunadarai zuwa glucose da amino acid. Waɗannan ƙananan mahadi sun fi sauƙi don amfani don makamashi a cikin jiki.
9. Fata
Collagen shine tsarin tallafi na fata. Vitamin C yana aiki azaman antioxidant, yana hana lalacewa ta hanyar rana, gurɓatawa, da hayaki. Vitamin C kuma yana taimakawa wajen rage wrinkles da nau'in fata gaba ɗaya.
10. rigakafi
Bincike ya nuna cewa bitamin C na iya taimakawa wajen rage tsanani da tsawon lokacin sanyi, kamar yadda dankali, kuma, ya ƙunshi bitamin C.
Yadda za a yi amfani da
Amfanin dankali ya dogara da yadda kuma da abin da za a dafa shi. Man shanu, kirim mai tsami, mayonnaise suna ƙara yawan adadin kuzari zuwa gare shi, amma dankalin turawa kanta yana da ƙananan adadin kuzari.
Dankali ya sami mummunan suna "na gode" ga abinci mai sauri: fries na Faransanci ba abinci mai kyau ba ne. Soya a cikin mai da yawa na mai, gishiri da ƙari yana sa samfurin lafiya ya zama cutarwa. Amma akwai hanyoyi masu sauƙi da yawa don haɗa dankali a cikin abinci mai kyau. Bugu da ƙari, akwai nau'ikan dankali da yawa, kowannensu yana da kaddarorinsa masu amfani da dandano.
Anan akwai wasu dabaru:
– Yin burodi: yi amfani da dankalin sitaci mai ja.
– Ana soya: a soya dankalin gwal a cikin man zaitun kadan.
– Tafasa: tafasa ja ko sabon dankali a cikin ruwa. Irin wannan dankali za a iya ƙara zuwa salatin, saboda ba za su rasa siffar su ba kuma ba za su fadi ba.
Don amfanar jikin ku daga dankali, ba da man shanu mai yawa da miya da aka saya. An fi amfani da dankalin turawa tare da ganyaye, kayan lambu mai sabo ko dafaffe, da miya na gida kamar miya na tumatir.
Duk da haka, dankali yana dauke da adadin carbohydrates mai yawa, amma wannan ba yana nufin ya kamata a watsar da su ba. Ka tuna cewa ma'aunin abokinmu ne. Da dankali kuma!