Sii daa Awooda Nopal ee Caafimaadka iyo Ladnaanta

Ku daridda cactus nopal ama pear prickly ee qofka cuntadiisa ma caawin kartaa shakhsiyaadka isku dayaya inay hoos u dhigaan gulukoosta dhiigga, caabuqa, iyo arrimaha khatarta ah ee la xiriira cudurrada wadnaha iyo dheef-shiid kiimikaadka?

Pactly pear cactus

Nopal, oo sidoo kale loo yaqaan cactus pear prickly, waa khudaar kala duwan oo lagu dari karo nafaqada waxay qorsheyneysaa inay kordhiso qaadashada fiber-ka, fiitamiinnada, macdanta, iyo xeryahooda ku saleysan dhirta. Waxay ka baxdaa US Southwest, Latin America, iyo Mediterranean. Suufyada, ama nopales ama cactus paddles, waxay leeyihiin muuqaal sida okra iyo tartness yar. Midhaha cactus pear prickly, oo loo yaqaan Tuna ee Isbaanishka, ayaa sidoo kale la cunaa. (Kordhinta Iskaashatada Jaamacadda Arizona, 2019) Inta badan waxaa loo isticmaalaa salsas-ka khudradda, saladhyada, iyo macmacaanka waxaana loo heli karaa kaab ahaan qaab kiniin iyo budo ah.

U Adeegista Baaxadda iyo Nafaqada

Hal koob oo nopales ah oo la kariyey, ilaa shan suuf, oo aan milix lagu darin, ayaa ka kooban:Waaxda Beeraha ee Mareykanka, Bartamaha Xogta Cuntada, 2018)

• Kalori - 22
• Dufan - 0 garaam
• Sodium - 30 milligram
• Carbohydrates - 5 garaam
• Fiber - 3 garaam
• Sonkorta - 1.7 garaam
• Protein - 2 garaam
• Vitamin A - 600 oo unug caalami ah
• Vitamin C - 8 milligram
• Vitamin K - 8 micrograms
• Potassium - 291 milligram
• Choline - 11 milligram
• Calcium - 244 milligram;
• Magnesium - 70 milligram;

Guud ahaan waxaa lagu talinayaa in shakhsiyaadka intooda badan ay isticmaalaan 2.5 ilaa 4 koob oo khudaar ah maalintii. (Waaxda Beeraha ee Maraykanka, MyPlate, 2020)

Faa'iidooyinka

Nopal aad buu u nafaqo badan yahay, kaloorihiisu ku yar yahay, oo aan lahayn dufan, sodium, ama kolestarool, oo ay ka buuxaan fiber, fitamiino, macdan, iyo betalains. (Parisa Rahimi iyo al., 2019) Betalains waa pigments leh sifooyin anti-bararka. Noocyada kala duwan ee fiilooyinka waxay abuuraan hooseeya glycemic index (wuxuu cabbiraa inta cunto gaar ah ay kor u qaaddo heerka sonkorta dhiigga ee dhiigga ka dib isticmaalka) ee ku saabsan 32, oo lagu taliyey in lagu daro cunto macaan-saaxiibtinimo. (Patricia López-Romero iyo al., 2014)

xeryahooda

• Nopal waxaa ku jira karbohaydraytyo, fiitamiinno iyo macdanno faa'iido leh oo kala duwan.
• Nopal waxa uu leeyahay fiber milma oo aan milmi karin, kaas oo faa'iido u leh sonkorta dhiigga.
• Waxa kale oo ku jira fiitamiin A, carotenoids, fiitamiin C, calcium, iyo xeryahooda dhirta ku salaysan sida phenols iyo betalains. (Karina Corona-Cervantes iyo al., 2022)

Xeerka Sonkorta Dhiiga

Cilmi baaris ayaa lagu qiimeeyay isticmaalka joogtada ah ee nopal iyo kabidda xakameynta sonkorta dhiigga. Daraasad ku saabsan sonkorta dhiigga ayaa lagu qiimeeyay in nopal lagu daro quraac karbohaydrayt sare leh ama quraac uu ku badan yahay borotiinka soy ee shakhsiyaadka Mexico ee qaba nooca 2aad ee sonkorowga. Daraasadu waxay ogaatay in isticmaalka nopales, oo ku saabsan 300 garaam ama 1.75 ilaa 2 koob cunto ka hor, ay yarayn karto cuntada ka dib / ka dib sonkorta dhiigga. (Patricia López-Romero iyo al., 2014) Daraasad hore waxay leedahay natiijooyin isku mid ah. (Montserrat Bacardi-Gascon iyo al., 2007Shakhsiyaadka si aan kala sooc lahayn ayaa loo qoondeeyay inay cunaan 85 garaam oo nopal ah oo leh saddex doorasho oo kala duwan oo quraac ah:

• Chilaquiles – digsi lagu sameeyay tortilla galley, saliid khudradeed, iyo digir pinto ah.
• Burritos - oo lagu sameeyay ukun, saliid khudradeed, iyo digir pinto ah.
• Quesadillas - lagu sameeyay tortillas bur ah, farmaajo dufan yar, avokado, iyo digir pinto ah.
• The kooxaha loo qoondeeyay inay cunaan nopales waxay hoos u dhigeen sonkorta dhiigga. Waxaa jirtay:
• 30% hoos u dhaca kooxda chilaquiles.
• 20% hoos u dhaca kooxda Burrito.
• 48% hoos u dhaca kooxda quesadilla.

Si kastaba ha ahaatee, daraasaduhu way yaraayeen, dadkuna ma ahayn kuwo kala duwan. sidaas darteed cilmi baaris dheeraad ah ayaa loo baahan yahay.

Fiberka oo kordhay

Isku darka fiber-ka milmay iyo kuwa aan milmi karin ayaa mindhicirku siyaabo kala duwan uga faa'iideystaa. Fiberka milma wuxuu u dhaqmi karaa sidii prebiotic, quudinta bakteeriyada faa'iidada leh ee mindhicirka iyo caawinta ka saarida lipoprotein cufnaanta hoose (LDL) ee jirka. Fiber-ka aan milmin waxay kordhisaa wakhtiga ku-meel-gaadhka ah, ama sida ugu dhakhsaha badan ee cuntadu ugu gudubto habka dheef-shiidka oo kor u qaada joogtaynta mindhicirka. (Xarumaha Xakamaynta iyo Ka Hortagga Cudurrada, 2022) Tijaabada xakamaynta kiliinikada ee aan kala sooc lahayn ee muddada-gaaban, cilmi-baarayaashu waxay heleen horumar ku saabsan calaamadaha mindhicirka xanaaqa ee shakhsiyaadka lagu daray 20 iyo 30 garaam oo fiber nopal ah. (Jose M Remes-Troche iyo al., 2021) Shakhsiyaadka aan loo isticmaalin cunista cuntooyinka dufanka leh, waxay keeni kartaa shuban fudud, sidaas darteed waxaa lagula talinayaa in la kordhiyo qaadashada si tartiib ah iyo biyo ku filan si looga hortago gaaska iyo dibiro.

Calcium ku salaysan dhirta

Hal koob oo nopal ah ayaa bixiya 244 milligaraam ama 24% baahida calcium maalinlaha ah. Calcium waa macdano wanaajiso caafimaadka lafaha iyo ilkaha. Waxa kale oo ay gacan ka geysataa foosha iyo balaadhinta xididdada dhiigga, shaqada muruqa, xinjirowga dhiigga, gudbinta neerfaha, iyo dheecaanka hormoonnada. (Machadyada Caafimaadka Qaranka. Xafiiska Kaabayaasha Cuntada 2024) Shakhsiyaadka raacda cuntooyinka ka reeban waxyaabaha caanaha laga sameeyo waxay ka faa'iidaysan karaan ilaha calcium ee ku salaysan dhirta. Tan waxaa ku jira khudaarta cruciferous sida kale, collars, iyo arugula.

Faa'iidooyinka kale

Daraasadaha lagu sameeyay xayawaanka iyo tuubooyinka tijaabada waxay soo jeedinayaan in nopal cusub iyo soosaarooyinku ay kaa caawin karaan yaraynta triglycerides iyo kolestaroolka dheef-shiid kiimikaad la xidhiidha cudurka steatotic ee beerka ama marka xaddi aan caafimaad lahayn oo baruur ah ay ku ururto beerka. (Karym El-Mostafa iyo al., 2014Faa'iidooyinka kale ee suurtagalka ah ee leh caddayn xaddidan waxaa ka mid ah:

• Caabuqa iyo dhimista xanuunka.
• index of Mass index (BMI), systolic, iyo diastolic dhiig karka. (Igho J Onakpoya et al., 2015)
• Isbeddel wanaagsan oo ku dhaca microbiota mindhicirka iyo miisaanka oo yaraada. (Karina Corona-Cervantes iyo al., 2022)

La tasho dhakhtar cunto ama bixiye daryeel caafimaad

Haddii aanay shakhsiyaadku xasaasiyad ku lahayn, badi waxay cuni karaan nopal oo dhan dhibaato la'aan. Si kastaba ha ahaatee, kabitaanku wuu ka duwan yahay sababtoo ah waxay bixisaa il xoog leh. Shakhsiyaadka qaata dawooyinka si ay u maareeyaan sonkorowga iyo isticmaalka joogtada ah ee nopal waxay gacan ka geysan karaan khatarta sii kordheysa ee horumarinta hypoglycemia ama sonkorta dhiigga oo hoos u dhacda. Dermatitis ayaa sidoo kale laga soo sheegay taabashada laf dhabarta cactus. (Waaxda Beeraha ee Mareykanka, Bartamaha Xogta Cuntada, 2018) Waxaa jiray warar naadir ah oo sheegaya in mindhicirku xannibmo shakhsiyaadka cuna xaddi badan oo miraha laga helo midhaha. (Karym El-Mostafa iyo al., 2014) Waydii takhtarka diiwaan gashan ama bixiye daryeel caafimaad haddii nopal ay bixin karto faa'iidooyin badbaado leh.

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Aasaaska Nafaqada

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tixraacyada

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