Contents
Tare da abinci, mutum yana karɓar bitamin, ma'adanai da makamashin da yake buƙata don jiki ya yi aiki. Duk waɗannan alamun sun haɗu da manufar "ƙimar abinci na samfurin", wanda aka nuna akan marufi na samfurin.
Ana sayar da kankana ba tare da tambari ba, don haka ba za ka iya gano abubuwan da ke tattare da shi da darajar kuzarin ta kawai ta hanyar karanta lakabin ba. Za mu gano adadin adadin kuzari a cikin wannan samfurin, menene bitamin da abubuwan gina jiki da ya ƙunshi.
Nawa adadin kuzari a cikin gram 100 na kankana
Ana daukar kankana a matsayin abinci mai karancin kalori, kasancewar kashi 91% na ruwa ne. Duk da babban glycemic index (raka'a 75-80), an haɗa shi da rayayye a cikin abincin yayin abinci.
| Matsakaicin abun ciki na kalori | 30 kcal |
| Water | 91,45 g |
Sinadarin kankana
Abubuwan sinadaran kankana sun bambanta sosai. Ya hada da ruwa, sunadarai, fats, carbohydrates, bitamin, ma'adanai da sauran abubuwa. Samfurin yana da babban abun ciki na lycopene: a cikin 100 grams - game da 90,6% na yau da kullum da ake bukata. Lycopene shine maganin antioxidant tare da maganin kumburi da maganin ciwon daji (1) (2). Wani abu mai amfani a cikin kankana shine citrulline, wanda ke inganta kwararar jini kuma yana shafar aikin tsokar zuciya (3).
Kimar kankana
Kankana ya ƙunshi adadi mai yawa na bitamin da ma'adanai. Daga cikin bitamin mai-mai narkewa, yana dauke da bitamin A, E, K da beta-carotene, da na bitamin B1-B6, B9 da C masu narkewar ruwa. Daga cikin ma'adanai, kankana na dauke da calcium, potassium, magnesium, sodium, iron. , phosphorus, da sauransu. Fiber na abinci a cikin abun da ke ciki, suna daidaita metabolism, tsaftace kodan da hanta, da rage matakin cholesterol a cikin jini (4).
Vitamins a cikin 100 g na kankana
| Vitamin | yawa | Kashi na Ƙimar Kullum |
| A | 28,0 μg | 3,1% |
| B1 | 0,04 MG | 2,8% |
| B2 | 0,03 MG | 1,6% |
| B3 | 0,2 MG | 1,1% |
| B4 | 4,1 MG | 0,8% |
| B5 | 0,2 MG | 4,4% |
| B6 | 0,07 MG | 3,5% |
| B9 | 3,0 μg | 0,8% |
| C | 8,1 μg | 9,0% |
| E | 0,1 MG | 0,3% |
| К | 0,1 μg | 0,1% |
| Beta-carotene | 303,0 μg | 6,1% |
Ma'adanai a cikin 100 g na kankana
| Ma'adinai | yawa | Kashi na Ƙimar Kullum |
| Iron | 0,2 MG | 2,4% |
| potassium | 112,0 MG | 2,4% |
| alli | 7,0 MG | 0,7% |
| magnesium | 10,0 MG | 2,5% |
| manganese | 0,034 MG | 1,7% |
| Copper | 0,047 MG | 4,7% |
| sodium | 1,0 MG | 0,1% |
| selenium | 0,4 μg | 0,7% |
| phosphorus | 11,0 MG | 1,6% |
| Fluorite | 1,5 μg | 0,0% |
| tutiya | 0,1 MG | 0,9% |
tebur BJU
Tushen ingantaccen abinci mai gina jiki shine isasshen adadin sunadarai, mai da carbohydrates a cikin abinci. Lokacin da waɗannan alamun sun daidaita, mutum yana karɓar adadin kuzarin da yake buƙata, yana sarrafa abincinsa kuma yana jin daɗi. Giram 100 na kankana ya ƙunshi kusan 0,8% na furotin da ake buƙata yau da kullun, 0,2% na mai da 2,4% na carbohydrates. Samfurin yana da wadata a cikin mono- da disaccharides (11,6%), wanda glucose da fructose suka mamaye. Ba ya ƙunshi sitaci, kawai alamar adadin maltose da sucrose.
| Sinadarin | yawa | Kashi na Ƙimar Kullum |
| sunadaran | 0,6 g | 0,8% |
| fats | 0,2 g | 0,2% |
| carbohydrates | 7,6 g | 2,4% |
Sunadaran a cikin 100 g na kankana
| sunadaran | yawa | Kashi na Ƙimar Kullum |
| Mahimmancin Amino Acids | 0,21 g | 1,0% |
| Amino acid mai sauyawa | 0,24 g | 0,4% |
Fats a cikin 100 g na kankana
| fats | yawa | Kashi na Ƙimar Kullum |
| Abubuwan da ba a ƙoshi ba | 0,045 g | 0,1% |
| Omega-3 | 0,019 g | 1,9% |
| Omega-6 | 0,013 g | 0,1% |
| Tataccen kitse mai mai | 0,024 g | 0,1% |
Carbohydrates a cikin 100 g na kankana
| carbohydrates | yawa | Kashi na Ƙimar Kullum |
| Mono - da disaccharides | 5,8 g | 11,6% |
| Glucose | 1,7 g | 17,0% |
| fructose | 3,4 g | 9,9% |
| sucrose | 1,2 g | - |
| maltose | 0,1 g | - |
| Fiber | 0,4 shekaru | 2,0% |
Masanin ra'ayi
Masanin kula da lafiyar jiki da wasanni, wanda ya kafa Caloriemania lafiyayyen salon rayuwa da aikin abinci mai gina jiki Ksenia Kukushkina:
– Ga wadanda suka damu da siffarsu ko kokarin rage kiba, cin kankana yana yiwuwa kuma ya zama dole. Lokacin kankana bai kai ga iyakancewa ba, sannan ku ciji gwiwar gwiwar ku duk lokacin sanyi sannan ku jira lokacin rani na gaba. Duk da haka, kar ka manta cewa kankana shine tushen carbohydrates mai sauri wanda aka fi amfani da shi da safe. Tabbatar cewa kun haɗa darajar kuzarinsa a cikin lissafin ku na buƙatun yau da kullun na kilocalories.
Amfanin kankana:
1. 90% ya ƙunshi ruwa, wanda ke nufin yana inganta hydration;
2. duk da yawan adadin sukari, kankana ya ƙunshi kawai 27-38 kcal da 100 g;
3. yana haifar da jin dadi, godiya ga fiber;
4. ya ƙunshi bitamin da yawa da abubuwan gano abubuwa masu amfani.
Har ma akwai abincin kankana, amma bai kamata ku je ga irin waɗannan abubuwan ba. Tare da mono-diets, jiki baya karɓar macro- da micronutrients da yake bukata. Kuma bayan ciyar da ranar azumi akan kankana, zaku iya rasa kilogiram 1-2 a nauyi. Amma ba zai zama mai kitse ba, amma ruwa kawai. Don haka, yana da kyau a ci gaba da cin abinci yadda ya kamata, da kuma ƙara kankana don kayan zaki, maimakon biredi da biredi.
Certified nutritionist, memba na jama'a kungiyar "Nutritsiologists na kasar mu" Irina Kozlachkova.:
– Kankana na da fa’idojin kiwon lafiya da yawa, daya daga ciki shi ne rage kiba, domin yana dauke da kusan kcal 30 kacal a kowace gram 100. Amma ƙarancin kalori na wannan samfurin baya nufin za ku iya cinye shi a cikin adadi mara iyaka. Matsakaicin nauyin kankana yana da kusan kilogiram 5, kuma idan kun ci shi a lokaci guda, kuna samun adadin kuzari na yau da kullun. Bugu da kari, akwai masu son cin kankana tare da biredi ko muffin, wanda kuma yana haifar da kiba. Haka kuma, kada a rika cin kankana tare da ’ya’yan itace, saboda hakan yana haifar da yawan ruwa a jiki da kumburi.
Matsakaicin adadin kankana bai wuce gram 200 a lokaci guda ba. Wannan adadin baya haifar da sakamako na diuretic, don haka ana iya cinye shi ko da sa'o'i 1,5-2 kafin lokacin kwanta barci. Amma idan ka yawaita cin kankana da daddare, zuwa bayan gida sau da yawa da daddare yana tabbatar maka da kumburin safiya.
Lokacin zabar kowane nau'in abinci, tuntuɓi ƙwararru don zaɓar abincin mutum ɗaya a gare ku, la'akari da halayen lafiyar ku, contraindications, sakamako masu illa na amfani da takamaiman samfur.
Shahararrun tambayoyi da amsoshi
Amsoshi akai-akai tambayoyin da ake yi ga masu karatun Abincin Abinci Kusa da Ni Angelina Dolgusheva, endocrinologist, nutritionist, nutritionist.
Zan iya cin kankana yayin da nake cin abinci?
Amma idan muna magana ne game da abinci na warkewa, to yakamata a kula da kankana sosai. Abinci ga masu fama da ciwon sukari yana iyakance kankana, har zuwa keɓantacce, kuma wannan ya dace, saboda wanda ba kasafai yake cin kankana ba zai ci gram 50-100 na kankana, kuma akwai sukari mai yawa a cikinsa.
Shin zai yiwu a sami lafiya daga kankana?
Zan iya cin kankana da dare?
Tushen
- Mi Jung Kim, Hyyoung Kim. Tasirin Anticancer na Lycopene a cikin Ciwon Gastric Carcinogenesis. 2015. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4492364/
- Yaxiong Tang, Basmina Parmakhtiar, Anne R Simoneau, Jun Xie, John Fruehauf, † Michael Lilly, Xiaolin Zi. Lycopene Yana Haɓaka Tasirin Docetaxel a cikin Castration-Resistant Prostate Cancer Haɗe da Insulin-kamar Girman Girman Matsayi na Matakan Mai karɓa. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3033590/
- Timothy D. Allerton, David N. Proctor, Jacqueline M. Stephens, Tammy R. Dugas, Guillaume Spielmann, Brian A. Irving. Ƙarin L-Citrulline: Tasiri akan Lafiyar Cardiometabolic. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073798/
- MASSARAR GONA AMURKA. Sabis na Binciken Noma. Kankana, danye. URL: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients