Dulmarka Nafaqada ee Abuurka gabbaldayaha

Shakhsiyaadka raadinaya cunto fudud oo degdeg ah oo caafimaad qabta, ku darista miraha gabbaldayaha ee cuntada qofka ma siin karaan faa'iidooyin caafimaad?

Abuurka gabbaldayaha

Abuurka gabbaldayaha ayaa ah midhaha geedka gabbaldayaha. Waxaa la ogaaday inay ku jiraan antioxidants, fiitamiino, iyo macdan, kuwaas oo gacan ka geysan kara ilaalinta nidaamka difaaca caafimaadka, caafimaadka wadnaha, iyo in ka badan. In si joogta ah loo qabsado wax yar oo cunto fudud ah ama lagu daro saladhka, boorashka, alaabta la dubay, saladh tuna, baasto, iyo khudaarta korkeeda waxay kaa caawin kartaa kordhinta heerarka tamarta, yaraynta bararka, iyo taageeridda caafimaadka guud ee jidhka.

Faa'iidooyinka

Abuurka gabbaldayaha ayaa faa'iido u leh shaqooyinka kala duwan ee jirka waxayna ka ilaaliyaan xaaladaha caafimaad ee dabadheeraad ah qaarkood. Waxay kaa caawin karaan waxyaabaha soo socda: (Bartholomew Saanu Adeleke, Olubukola Oluranti Babalola. 2020) (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021)

caabuq

• Qiimaha sare ee fitamiin E ee abuurka, oo ay weheliyaan flavonoids iyo xeryahooda dhirta kala duwan, ayaa kaa caawin kara yaraynta bararka.
• Cilmi-baaristu waxay soo jeedinaysaa in cunista miraha ugu yaraan shan jeer usbuucii ay yareyn karto bararka oo ay hoos u dhigto khatarta cudurrada qaarkood. (Rui Jiang iyo al., 2006)

Heart Caafimaadka

• Waxay ku badan yihiin dufan caafimaad qaba, sida dufanka polyunsaturated iyo monounsaturated.
• Sterol-ka dhirta, ama isku dhafka dabiiciga ah ee ku jira abuurka gabbaldayaha, ayaa lagula talinayaa sifooyinkooda hoos u dhigaya kolestaroolka. (Jaamacadda Wisconsin Health. 2023)
• Xogtu waxay muujinaysaa isticmaalka miraha gabbaldayaha iyo miraha kale waxay hoos u dhigi karaan heerarka cudurrada wadnaha, dhiig karka, iyo kolestaroolka sare.

Energy

• Abuurka waxaa ku jira fiitamiin B, selenium, iyo borotiin, kuwaas oo ka caawin kara tamarta jidhka maalintii oo dhan.
• Nafaqooyinkani waxay taageeraan wareegga dhiigga, gaarsiinta oksijiinta, iyo u beddelashada cuntada tamar.

Taageerida Nidaamka Nidaamka Isku xirka

• Abuurka gabbaldayaha waxaa ku jira macdano iyo nafaqooyin sida zinc iyo selenium oo caawiya awoodda dabiiciga ah ee jirka si uu isaga difaaco fayrasyada iyo bakteeriyada.
• Macdantani waxay u tarjumaan faa'iidooyin sida ilaalinta unugyada difaaca, dhimista caabuqa, ilaalinta caabuqa, iyo korodhka guud ee difaaca.

Nafaqada

Shakhsiyaadka uma baahna inay cunaan miraha gabbaldayaha badan si ay u helaan faa'iidooyinka nafaqada. Gudaha waxaa ku jira dufan caafimaad qaba, antioxidants, iyo nafaqooyin kale oo isku dhafan. Gudaha 1-wiqiyadood ee miraha gabbaldayaha la dubay/milix la'aan: (Waaxda Beeraha ee Maraykanka. 2018)

• Kalori - 165
• Carbohydrates - 7 garaam
• Fiber - 3 garaam
• Sonkor - 1 garaam
• Protein - 5.5 garaam
• Wadarta dufanka - 14 garaam
• Sodium - 1 milligram
• Birta - 1 milligram
• Vitamin E - 7.5 milligram
• Zinc - 1.5 milligram;
• Folate - 67 microgram;

Caafimaadka Dheddiga

• Marka ay timaado caafimaadka taranka dumarka, waxaa jira dhinacyo laga yaabo in iniinuhu ay caawin karaan.
• Qadarka abuurka hodanka ah ee fiitamiin E, folate, fosfooraska, iyo dufanka caafimaadka leh ayaa muhiim u ah horumarka uurjiifka iyo caafimaadka hooyada.
• Intaa waxaa dheer, miraha 'phytochemicals' waxay taageeri karaan dheef-shiidka iyo habka difaaca jirka, taas oo faa'iido u yeelan karta xilliga uurka. (Machadyada Qaranka ee Xafiiska Caafimaadka ee Kaabayaasha Cuntada. 2021)

Caafimaadka Bulshada

• Abuurka gabbaldayaha ayaa ragga ka caawin kara inay helaan borotiinka dhismaha murqaha.
• Beddelka hilibka, iniinahani waxay ka kooban yihiin cadad caafimaad leh oo borotiinka ku salaysan dhirta oo aan lahayn dufan dheeri ah ama kolestaroolka hilibka.
• Gacan muggeed ayaa siisa nafaqadan kuwa aan helin baahida potassium ee maalinlaha ah. (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021)

Abuurka qolofka leh iyo Qaadashada milixda

• Abuurka gabbaldayaha si dabiici ah kuma jiraan xaddi badan oo soodhiyam ah, laakiin inta badan waxaa lagu baakadeeyay milix lagu daray oo wax u dhimi karta faa'iidooyinkooda nafaqeynta.
• Qolfoofyada waxaa badanaa lagu dahaadhay milix si ay dhadhan u helaan, ilaa 70 milligaraam 1 wiqiyadood oo miraha ah.
• Kalooriyada oo sarreeya, shakhsiyaadka waa inay tixgeliyaan dhexdhexaadinta qaybo ka mid ah koob rubuc rubuc ah oo ay cunaan noocyada aan milixda lahayn. (Waaxda Beeraha ee Maraykanka. 2018)

Siyaabaha Kale Ee Loogu Daro Iniinaha Cuntada

Siyaabaha kale ee loogu daro iniinaha gabbaldayaha cuntada waxaa ka mid ah:

• Ku rusheynta digaaga ama saladh tuna.
• Salad dushiisa ah.
• Dusha sare ee badarka iyo boorashka.
• Iyaga oo lagu qaso baytari alaabta la dubay, sida buskudka.
• Ku darida dukaanka guriga lagu sameeyo ama raashinka isku darka raad.
• Shiidista iniinaha dahaarka burka ee hilibka ama kalluunka.
• Ku daadi suxuunta khudradda, qasacadaha, shiilan, iyo baasto.
• Subagga gabbaldayaha ayaa noqon kara beddelka lawska ama subagga lowska kale.

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Dhaawaca Dhaawaca Isboortiga

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tixraacyada

Adeleke, B. S., & Babalola, O. O. (2020). Gabbaldayaha dalagga saliidda leh (Helianthus annuus) oo ah isha cuntada: faa'iidooyinka nafaqada iyo caafimaadka. Sayniska cuntada & nafaqeynta, 8(9), 4666-4684. doi.org/10.1002/fsn3.1783

Petraru, A., Ursachi, F., & Amariei, S. (2021). Qiimaynta Astaamaha Nafaqada ee abuurka gabbaldayaha, Saliida iyo Keega. Aragtida Isticmaalka Keega Saliida gabbaldayaha sida walxo shaqaynaysa. Dhirta (Basel, Switzerland), 10 (11), 2487. doi.org/10.3390/plants10112487

Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Isticmaalka miraha iyo miraha iyo calaamadaha caabuqa ee daraasadda qowmiyadaha badan ee atherosclerosis. Joornaalka Maraykanka ee Epidemiology, 163(3), 222-231. doi.org/10.1093/aje/kwj033

Jaamacadda Wisconsin Health. (2023). Xaqiiqooyinka caafimaad ee adiga: Dhirta stanols iyo sterols.

Waaxda Beeraha ee Maraykanka. (2018). Abuurka, miraha abuur gabbaldayaha, dubay qalalan, oo aan lahayn milix.

Machadyada Qaranka ee Xafiiska Caafimaadka ee Kaabayaasha Cuntada. (2021). Vitamin E: Xaashida Xaqiiqda ee Xirfadlayaasha Caafimaadka.

Waaxda Beeraha ee Maraykanka. (2018). Abuurka, miraha abuur gabbaldayaha, dubay, cusbo lagu daray.