Ana samun ganyayyaki na shekara shekara ko'ina a duniya. Ganye mara kamanceceniya tare da wadataccen abu mai ɗanɗano, ɗan ɗanɗano mai ɗanɗano ana amfani dashi a girki kuma yana da abubuwa masu fa'ida da yawa. Ya ƙunshi yawancin bitamin da ƙananan abubuwa waɗanda ke da tasiri mai tasiri a kan yanayin tsarin tsarin mutum da gabbai, da kuma kan ilahirin jiki baki ɗaya. Baya ga amfani da shi wajen girki, ana kuma amfani da shi a likitanci da gyaran jiki.
Abincin kalori da abun da ke ciki na arugula
Fa'idojin arugula sun samo asali ne saboda wadataccen sanadarinsa. Sinadaran bitamin da ke cikin koren tsire suna da tasiri mai ƙarfi a jiki, suna wadatar da shi da mahimman abubuwa kuma yana ƙarfafa garkuwar jiki.
100 g na arugula ya ƙunshi 25 kcal.
Nutimar abinci mai gina jiki:
- sunadarai - 2, 58 g;
- kitsen mai - 0.66 g;
- carbohydrates - 2.05 g;
- ruwa - 91, 71 g;
- fiber na abinci - 1, 6 g.
Abinda ke cikin bitamin
Ganyen Arugula ya ƙunshi bitamin masu zuwa:
| Vitamin | adadin | Abubuwa masu amfani |
| Vitamin A | 119 μg | Inganta hangen nesa, yana inganta farfadowa na fata da ƙwayoyin mucous, suna yin ƙashi da ƙoshin hakori. |
| Vitamin B1, ko thiamine | 0.044 MG | Kasancewa cikin maganin kara kuzari, yana daidaita tsarin juyayi, yana inganta peristalsis na hanji. |
| Vitamin B2, ko riboflavin | 0.086 MG | Shiga cikin samuwar jajayen ƙwayoyin jini, yana inganta metabolism, yana kare membobin mucous. |
| Vitamin B4, ko choline | 15.3 MG | Yana tsara tsarin motsa jiki. |
| Vitamin B5, ko pantothenic acid | 0.437 MG | Yana inganta hadawan abu da ke cikin jiki da kuma mai mai, yana inganta yanayin fata. |
| Vitamin B6, ko pyridoxine | 0.073 MG | Yana ƙarfafa garkuwar jiki da tsarin juyayi, yana taimakawa yaƙi da baƙin ciki, shiga cikin haɗuwa da sunadarai kuma a cikin haemoglobin. |
| Vitamin B9, ko folic acid | 97 μg | Sake sake halitta, shiga cikin hada sunadarai, yana tallafawa lafiyayyar samuwar tayi a lokacin daukar ciki. |
| Vitamin C, ko ascorbic acid | 15 MG | Shiga cikin samuwar collagen, yana inganta yanayin fata, yana inganta warkar da raunuka da tabo, yana dawo da guringuntsi da ƙashi, yana ƙarfafa garkuwar jiki, kuma yana taimakawa yaƙi da cututtuka. |
| Vitamin E | 0.43 MG | Detoxifies da kare kwayoyin daga lalacewa. |
| Vitamin K | 108.6 mcg | Yana inganta yaduwar jini na al'ada. |
| Vitamin PP, ko kuma nicotinic acid | 0.305 MG | Yana daidaita ƙwayar ƙwayar ƙwayar ƙwayar cuta, yana daidaita matakan cholesterol. |
| Betaine | 0.1 MG | Yana daidaita acidity na gastrointestinal tract, inganta narkewa, accelerates da hadawan abu da iskar shaka na lipids, da kuma inganta sha na bitamin. |
Ganyen kuma suna dauke da beta-carotene da lutein. Haɗuwa da dukkanin bitamin yana da tasiri mai rikitarwa akan jiki, inganta ayyukan gabobi da ƙarfafa garkuwar jiki. Arugula zai zama mai amfani ga rashi bitamin kuma zai dawo da daidaiton bitamin.
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Macro- da microelements
Abun da ke cikin koren arugula ya hada da macro- da microelements masu muhimmanci don kula da aikin jikin mutum na yau da kullun. 100 g na samfurin ya ƙunshi abubuwa masu zuwa:
| Macronutrient | Yawan, mg | Fa'idodi ga jiki |
| Potassium (K) | 369 | Yana daidaita aikin jijiyoyin zuciya, yana cire gubobi da gubobi. |
| Alli (Ca) | 160 | Yana ƙarfafa ƙashi da ƙoshin hakori, yana sa tsokoki su zama na roba, yana daidaita saurin tsarin mai juyayi, kuma yana shiga cikin tarawar jini. |
| Magnesium (Mg) | 47 | Yana daidaita metabolism na sunadarai da carbohydrates, cire cholesterol, sauƙaƙe spasms, inganta ɓoye bile. |
| Sodium (Na) | 27 | Yana bayar da asid-base da ma'aunin wutan lantarki, yana daidaita tafiyarda shakuwa da kuma rage jijiyoyin jiki, yana karfafa ganuwar hanyoyin jini. |
| Kwayar cutar (P) | 52 | Shiga cikin samuwar hormones, yana daidaita metabolism, yana samar da ƙashi na ƙashi, kuma yana daidaita aikin kwakwalwa. |
Abubuwan bincike a cikin 100 g na arugula:
| Alamar alama | adadin | Fa'idodi ga jiki |
| Iron (Fe) | 1.46 MG | Shiga cikin hematopoiesis, wani ɓangare ne na haemoglobin, yana daidaita tsarin jijiyoyi da tsokoki, yana yaƙi da gajiya da rauni na jiki. |
| Manganese (Mn) | 0, 321 mg | Shiga cikin aikin hadawan abu, yana daidaita metabolism, yana daidaita matakan cholesterol, kuma yana hana sanya kitse a cikin hanta. |
| Copper (Cu) | 76 μg | Forms jan jini, shiga cikin hada kira, inganta yanayin fata, yana taimakawa hada iron cikin haemoglobin. |
| Selenium (Se) | 0.3 mcg | Yana ƙarfafa garkuwar jiki, yana rage saurin tsufa, yana hana ci gaba da ciwace-ciwacen daji, yana da tasirin antioxidant. |
| Tutiya (Zn) | 0.47 MG | Kasancewa cikin jujjuyawar sunadarai, mai da bitamin, yana inganta samar da insulin, yana ƙarfafa garkuwar jiki da kare jiki daga kamuwa da cuta. |
Satide mai ƙanshi mai ƙanshi:
- lauric - 0, 003 g;
- dabino - 0.072 g;
- stearic - 0, 04 g.
Acidsididdigar mai mai yawa:
- dabino - 0, 001 g;
- omega-9 - 0.046 g.
Polyunsaturated mai kitse:
- omega-3 - 0.17 g;
- omega-6 - 0, 132 g.
Fa'idojin arugula
Ana ba da shawarar ciyawar warkarwa a cikin abinci don masu kiba da masu ciwon sukari. Yana da tasiri mai amfani akan dukkan gabobi da tsarin, yana taimaka wajan daidaita metabolism, yana da tasirin antioxidant, yana cire gubobi da gubobi.
Abubuwan da ke aiki da ilimin halittu waɗanda suke da koren ciyayi suna inganta aikin ɓangaren hanji. Arugula yana ƙarfafa ganuwar ciki da hanji kuma yana taimakawa sauƙaƙa alamun cututtukan ciki da na ciki. Masana ilimin Gastroenterologists sun ba da shawarar amfani da shuka ga mutanen da ke fama da waɗannan cututtukan.
Tasirin antibacterial da anti-inflammatory na ganye, saboda kasancewar bitamin K a cikin abun, yana inganta warkar da rauni da kuma sauƙaƙe alamun cututtukan fata.
Ganye yana ƙarfafa tsarin juyayi kuma yana taimakawa yaƙi da baƙin ciki. Arugula don karin kumallo yana ba da kuzari tare da shafar jiki tare da kuzarin da ake buƙata don cikakken aikin jiki cikin yini.
Arugula yana daidaita matakan cholesterol kuma yana haɓaka haemoglobin, yana taimakawa jimre wa cututtukan jijiyoyin jini, yana inganta yaɗuwar jini kuma yana daidaita hawan jini.
Ana amfani da kayan yaji don rigakafin cutar kansa. Abubuwan da ke amfani da microelements suna rage haɗarin ci gaba da ciwace ciwace.
Shuke-shuke yana da diuretic da tasirin bege. Babban abun cikin bitamin na taimakawa wajen karfafa garkuwar jiki, yana kara karfin jiki na yaki da ƙwayoyin cuta da cututtuka. Yin amfani da arugula yana da tasiri ga tari da mura.
Fa'idodi ga mata
Arugula yana kawo fa'idodi masu mahimmanci ga jikin mace. Tana da arziki a cikin folic acid, wanda ya zama dole musamman a lokacin daukar ciki domin cikkakiyar ci gaban tayi.
Vitamin A cikin ganyayyaki na da amfani ga lafiyar fata, gashi da ƙusa. Da farko mata za su yaba da aikin arugula don ci gaba da kasancewa cikakke.
Ana amfani da tsire-tsire a cikin kayan kwalliya, wani ɓangare ne na fuska da masks na gashi. Ganye na taimakawa moisturize da kuma sabunta fata. Vitamin K yana magance kumburi, acid linoleic yana hana shuɗewa da tsufa, oleic acid yana sa fata ta zama mai taushi da na roba, tana bashi ko da sautin.
Man Arugula ba makawa a kula da gashi. Yana karfafa tushen gashi da tsari, yana rage zubewar gashi, yana magance dandruff da fatar kai.
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Mata suna amfani da arugula don yaƙar kiba kuma sun haɗa da yaji a cikin nau'ikan abinci. Yana taimakawa tsaftace jiki daga gubobi da gubobi, yana daidaita metabolism, yana daidaita daidaiton ruwa-gishiri kuma yana da tasirin ƙona mai.
Fa'idodi ga maza
Shima jikin namiji yana bukatar ganyayyaki masu daɗi da lafiya. Yana da wadataccen bitamin da ƙananan abubuwa waɗanda suke da muhimmanci don inganta lafiyar gaba ɗaya. Tashin hankali na jiki da na motsa rai yana lalata wadatar abubuwan gina jiki. Arugula yana tsaftace jiki tare da bitamin da ƙananan abubuwa.
Hadadden bitamin B yana ƙarfafa tsarin mai juyayi kuma yana sauƙaƙa damuwar rai. Shan ganye a kai a kai na cika jiki da kuzari da inganta aikin kwakwalwa.
Arugula ana ɗaukarsa mai ƙaƙƙarfan aphrodisiac kuma yana haɓaka ƙarfi. Abun da ke cikin ganye yana da tasiri mai fa'ida ga lafiyar tsarin jijiyoyin jini.
Salatin Arugula ya zama wani ɓangare na ƙoshin lafiya. Amfani da ganye a kai a kai zai ƙarfafa garkuwar jiki kuma zai yi tasiri a kan dukkan tsarin jiki.
Cutar da contraindications
Ganyen Arugula yana da aminci ga jiki kuma kusan ba shi da wata ma'ana. Amfani da samfurin a cikin adadi mai yawa na iya zama cutarwa ga lafiyar jiki. Wannan na iya haifar da wani abu na rashin lafiyan kamannin kumburin fata da tashin zuciya ko gudawa.
Ya kamata a yi amfani da Arugula da taka tsantsan ga mutanen da ke fama da urolithiasis. Microelements da aka haɗa a cikin abun na iya haifar da ƙaruwarsa.
An shawarci mata masu juna biyu da masu shayarwa da su ci kayan ƙanshi a ƙananan kaɗan a matsayin ɗan dandano.
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Gabaɗaya, arugula samfurin aminci ne. Yawan amfani da ganyen zai amfani jiki, ya karfafa garkuwar jiki ya kuma kare kansa daga kamuwa da cututtuka.
