Uwayenmu, grandmothers, musamman ma wadanda suke da nasu lambu, sane son samar da rani tebur tare da salads, faski, Dill. Ganye na da matukar zama dole kuma ba makawa a jikin mutum. Amma me ya sa ba mu cika amfani da shi ba, ko kuma ba ma cin shi kwata-kwata? Me yasa kabeji, broccoli, alayyafo ba safai suke bayyana akan teburin mu?
Ganye da ganyayyakin kayan lambu sune abinci mai kyau don sarrafa nauyi, saboda waɗannan abincin suna da ƙarancin adadin kuzari. Suna rage haɗarin ciwon daji, cututtukan zuciya, saboda suna da ƙarancin mai, mai wadatar fiber na abinci, folic acid, bitamin C, potassium, magnesium, kuma suna ɗauke da phytochemicals kamar lutein, beta-cryptoxanthin, zeaxanthin da beta-carotene.
Saboda yawan abun ciki na magnesium da ƙarancin glycemic index, ganye da mai tushe ana ba da shawarar sosai ga masu ciwon sukari na 2. Ƙara koren ganye guda ɗaya a rana an danganta shi da raguwar 9% na haɗarin ciwon sukari. Yawan adadin bitamin K yana taimakawa wajen samar da furotin mai mahimmanci ga lafiyar kashi.
Mai tushe da ganye sune tushen tushen ƙarfe da calcium a kowane abinci. Duk da haka, alade da alayyafo ba za su iya yin alfahari da wannan ba saboda yawan abun ciki na oxalic acid. Beta-carotene, wanda ke da arziki a cikin ganye, a cikin jikin mutum yana canza shi zuwa bitamin A, wanda ke inganta rigakafi.
- carotenoids da ke kunshe a cikin kayan lambu masu duhu kore - suna tattara su a cikin ruwan tabarau na ido da yankin macular na retina, don haka suna taka rawar kariya ga ido. Suna hana ci gaban ido da kuma shekaru masu alaƙa da macular degeneration, wanda shine babban dalilin makanta mai alaƙa da shekaru. Wasu nazarin sun yi iƙirarin cewa lutein da zeaxanthin na iya rage haɗarin kamuwa da wasu nau'ikan ciwon daji, kamar kansar nono, kansar huhu, da kuma taimakawa hana cututtukan zuciya da bugun jini.
bioflavonoid ne da ake samu a cikin koren ganye. Yana da antioxidant, anti-mai kumburi, kazalika da musamman kaddarorin a cikin yaki da ciwon daji. Quercetin kuma yana toshe abubuwan da ke cikin halayen rashin lafiyan, yana aiki azaman mai hana ƙwayar mast cell kuma yana rage sakin interleukin-6.
Ganye da ganye suna zuwa da launuka iri-iri, daga launin bluish na kabeji zuwa launin kore mai haske na alayyahu. Bugu da ƙari, kewayon dandano yana da wadata: mai dadi, m, barkono, m. Ƙaramin tsiro, yana ƙara taushi da laushi. Tsire-tsire masu girma suna da ganye masu tauri da ƙamshi mai ƙarfi. Wani ɗanɗano ɗanɗano mai ɗanɗano yana da alaƙa a cikin kabeji, beets, alayyafo, yayin da arugula da mustard suna da ɗanɗano. Salatin da ke cike da ganye ya ƙunshi isassun sinadirai da sinadarai don kiyaye mu lafiya. Kada ku yi sakaci da irin wannan dukiyar da aka manta da gaske kamar kore!
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