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?
Contents
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.
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)
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)
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)
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:
Si kastaba ha ahaatee, daraasaduhu way yaraayeen, dadkuna ma ahayn kuwo kala duwan. sidaas darteed cilmi baaris dheeraad ah ayaa loo baahan yahay.
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.
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.
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:
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.
Kordhinta Iskaashatada Jaamacadda Arizona. Hope Wilson, MW, Patricia Zilliox. (2019). Cactus pear prickly: cuntada lamadegaanka. extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az1800-2019.pdf
Waaxda Beeraha ee Maraykanka. FoodData Central. (2018). Nopales, la kariyey, oo aan cusbo lahayn. Laga soo celiyay fdc.nal.usda.gov/fdc-app.html#/food-details/169388/nutrients
Waaxda Beeraha ee Maraykanka. MyPlate. (2020-2025). Khudaarta. Laga soo celiyay www.myplate.gov/eat-healthy/vegetables
Rahimi, P., Abedimanesh, S., Mesbah-Namin, SA, & Ostadrahimi, A. (2019). Betalains, midabada dabiiciga ah ee dhiirigeliya, caafimaadka iyo cudurrada. Dib u eegisyada muhiimka ah ee sayniska cuntada iyo nafaqada, 59(18), 2949-2978. doi.org/10.1080/10408398.2018.1479830
López-Romero, P., Pichardo-Ontiveros, E., Avila-Nava, A., Vázquez-Manjarrez, N., Tovar, AR, Pedraza-Chaverri, J., & Torres, N. (2014). Saamaynta nopal (Opuntia ficus indica) ee gulukooska dhiigga ee postprandial, incretins, iyo waxqabadka antioxidant ee bukaannada Mexico ee qaba nooca 2 ee sonkorowga ka dib isticmaalka laba quraac oo kala duwan. Joornaalka Akadeemiyada Nafaqada iyo Nafaqada, 114(11), 1811-1818. doi.org/10.1016/j.jand.2014.06.352
Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Faragelinta Jirka iyo Cuntada ee Opuntia ficus-indica (Nopal) ee Haweenka Cayilka leh waxay wanaajisaa Xaaladda Caafimaadka iyada oo loo marayo hagaajinta Gut Microbiota. Nafaqooyinka, 14 (5), 1008. doi.org/10.3390/nu14051008
Bacardi-Gascon, M., Dueñas-Mena, D., & Jimenez-Cruz, A. (2007). Saamaynta hoos u dhigista jawaabta glycemic ee ka dib ee nopales ee lagu daray quraacda Mexico. Daryeelka sonkorowga, 30(5), 1264-1265. doi.org/10.2337/dc06-2506
Xarumaha Xakamaynta iyo Kahortagga Cudurrada. (2022). Fiber: karbohaydraytyada kaa caawinaysa maaraynta xanuunka macaanka. Laga soo celiyay www.cdc.gov/diabetes/library/features/role-of-fiber.html
Remes-Troche, JM, Taboada-Liceaga, H., Gill, S., Amieva-Balmori, M., Rossi, M., Hernández-Ramírez, G., García-Mazcorro, JF, & Whelan, K. (2021) ). Nopal fiber (Opuntia ficus-indica) waxay hagaajisaa calaamadaha mindhicirka xanaaqa muddada gaaban: tijaabo la kantaroolay oo la kala soocay. Neurogastroenterology iyo dhaqdhaqaaqa, 33(2), e13986. doi.org/10.1111/nmo.13986
Machadyada Caafimaadka Qaranka (NIH). Xafiiska Kaabayaasha Cuntada. (2024). Calcium Laga soo celiyay ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
El-Mostafa, K., El Kharrassi, Y., Badreddine, A., Andreoletti, P., Vamecq, J., El Kebbaj, MS, Latruffe, N., Lizard, G., Nasser, B., & Cherkaoui -Malki, M. (2014). Cactus Nopal (Opuntia ficus-indica) sida isha xeryahooda bioactive ee nafaqada, caafimaadka iyo cudurada. Molecules (Basel, Switzerland), 19(9), 14879-14901. doi.org/10.3390/molecules190914879
Onakpoya, IJ, O'Sullivan, J., & Heneghan, CJ (2015). Saamaynta cactus pear (Opuntia ficus-indica) ee miisaanka jidhka iyo khatarta wadnaha iyo xididada: dib-u-eegis nidaamsan iyo falanqaynta-meta ee tijaabooyinka kiliinikada ee la kala soocay. Nafaqada (Burbank, Degmada Los Angeles, Calif.), 31(5), 640-646. doi.org/10.1016/j.nut.2014.11.015
Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Faragelinta Jirka iyo Cuntada ee Opuntia ficus-indica (Nopal) ee Haweenka Cayilka leh waxay wanaajisaa Xaaladda Caafimaadka iyada oo loo marayo hagaajinta Gut Microbiota. Nafaqooyinka, 14 (5), 1008. doi.org/10.3390/nu14051008
Macluumaadka halkan ku qoran "Sii daa Awooda Nopal ee Caafimaadka iyo Ladnaanta"looma talagelin in lagu beddelo xiriirka qof-ka-qof ah ee leh xirfadle daryeel caafimaad oo u qalma ama takhtar shati haysta mana aha talo caafimaad. Waxaan kugu dhiirigelineynaa inaad sameyso go'aamo daryeel caafimaad oo ku saleysan cilmi-baaristaada iyo iskaashigaaga xirfadle daryeel caafimaad oo u qalma.
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Baaxadda macluumaadka waxay ku kooban tahay Chiropractic, murqaha, dawooyinka jireed, fayoobida, gacan ka geysata etiological khalkhalka viscerosomatic gudaha bandhigyada kiliinikada, dhaqdhaqaaqa kiliinikada ee somatovisceral reflex ee la xidhiidha, dhismooyinka subluxation, arrimaha caafimaadka xasaasiga ah, iyo/ama maqaallada daawada shaqaynta, mowduucyada, iyo doodaha.
Waanu bixina oo soo bandhignaa iskaashiga bukaan-socodka oo leh takhasusyo ka kala socda qaybo kala duwan. Khabiir kastaa waxa lagu maamulaa baaxadda ku-dhaqankooda xirfadeed iyo awooddooda shatiga. Waxaan isticmaalnaa borotokoolka caafimaadka iyo fayo-qabka shaqada si aan u daaweyno oo u taageerno daryeelka dhaawacyada ama cilladaha habka muruqyada.
Fiidiyowyadayada, qoraaladayada, mawduucyada, mawduucyada, iyo aragtiyadayadu waxay daboolayaan arrimaha kiliinikada, arrimaha, iyo mawduucyada la xidhiidha oo si toos ah ama si dadban u taageera baaxadda hawlqabadkayaga caafimaad.*
Xafiiskayagu waxa uu si macquul ah isku dayay in uu bixiyo tixraacyo taageero ah waxana uu aqoonsaday daraasadda cilmi-baadhiseed ee la xidhiidha ama daraasadaha taageeraya qoraaladayada. Waxaan siinaa nuqulo ka mid ah daraasadaha cilmi-baarista ee taageeraya ee loo heli karo golayaasha sharciyeynta iyo dadweynaha marka la codsado.
Waxaan fahamsanahay inaan daboolno arrimaha u baahan sharaxaad dheeri ah oo ku saabsan sida ay gacan uga geysan karto qorshe daryeel gaar ah ama hab maamuuska daaweynta; haddaba, si aad uga sii wada hadasho mowduuca kor ku xusan, fadlan si xor ah u weydiiso Dr. Alex Jimenez, DC, ama nagala soo xiriir 915-850-0900.
Waxaan halkan u nimid inaan kaa caawinno adiga iyo qoyskaaga.
Barako
Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*
email: Tababaraha@elpasofunctionalmedicine.com
Ruqsad u haysta sidii Dhakhtar Chiropractic (DC) gudaha Texas & New Mexico*
Shatiga Texas DC # TX5807, Shatiga New Mexico DC # NM-DC2182
Ruqsad u haysta Kalkaaliso Diiwaangashan (RN*) in Florida
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Xaaladda is haysta: Shatiga Dawlad-goboleed badan: Loo oggolaaday inuu ku tababarto Gobollada 40*
Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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