Lingonberry - fa'idodi da cutarwa ga lafiya

Lingonberry shine ɗanɗano mai ɗanɗano wanda ke tsiro a cikin dazuzzuka coniferous, tundra da dausayi. An cinye sabo, a cikin hanyar jam, compotes, 'ya'yan itacen sha da biredi, a hade tare da sauerkraut da nama. Yi la'akari da abun da ke ciki da kaddarorin masu amfani na lingonberries.

Basic Properties na lingonberry

Bar ganyayyaki da ‘ya’yan itacen suna riƙe da kaddarorinsu na musamman koda bayan tafasa. Wannan ya bambanta lingonberry daga sauran kayan. Sabili da haka, lingonberry compote yana da lafiya kamar mousse ko ruwan 'ya'yan itace da aka matse.

Abinda ke ciki

Waɗanne abubuwa aka haɗa a cikin lingonberry:

• Vitamin: A, B, C, PP, E
• Ma'adanai: alli, magnesium, sodium, potassium, phosphorus, iron, manganese
• Acids: citric, benzoic, malic, oxalic

Kalori abun ciki na lingonberry jita-jita

Abubuwan da ke cikin kalori na jita-jita na lingonberry ya dogara da ƙarin abubuwan da aka ƙera su. Yi la'akari da manyan abinci da abin sha daga lingonberry da abubuwan da ke cikin kalori:

* Abubuwan da ke cikin kalori ya dogara da abin da ke cikin ƙarin kayan haɗi (mai, sukari, da sauransu) a cikin ƙoshin da aka gama.

Zaka iya zazzage teburin kalori na abinci da abin sha dauke da lingonberries anan don kar a rasa.

Alamar Glycemic da BJU

Yana da mahimmanci ba kawai sanin ƙimar kuzarin tasa ba, har ma da saurin canjin sa a jikin ɗan wasa. Wannan mai nuna alama - Glycemic Index (GI) - yana tantance matakin suga na jini bayan cinye kayan. Dangane da wannan mai nuna alama, lingonberry ya fi jita-jita da yawa a cikin abincin rage nauyi. GI na berries shine 25. Wannan shine ɗayan mafi ƙarancin abinci na glycemic. Don kwatankwacin, GI na peaches -30, ayaba - 65, da zuma - 90. Saboda haka, an fi son lingonberries a matsayin wani ɓangare na abinci mai gina jiki, a matsayin kayan zaki (koda da yamma). A ƙasa zaku iya samun teburin GI na samfuran daban-daban:

Abubuwa masu amfani na lingonberry

Adana abubuwa masu amfani duk tsawon shekara, lingonberry yana cika jikin ɗan wasa da abubuwa masu amfani a kowane lokaci. Hakanan ya dace daidai a kowane mataki na horo, gasa da ayyukan gyarawa.

Dogaro da hanyar shirye-shirye da yawan su, lingonberry yana daidaita hawan jini na ɗan wasa, yana ƙarfafa rigakafin sa. Ana samun matsakaicin matsakaici ta amfani da sassa daban-daban na tsire-tsire (berries, ganye) a cikin abinci.

'Ya'yan Lingonberry

Idan ana maganar lingonberry, yawanci muna tunanin 'ya'yan itacen berry. Gidajen gaske ne na abubuwan gina jiki.

Abubuwan aiki na berries:

1. Bitamin B (1,2,9), A, C, E. Suna daidaita daidaitattun ƙwayoyin ƙwayoyin cuta a cikin sel kuma ana ba da shawarar ga kowane nau'in wasanni. Yawan abin sama (ko da bitamin mai narkewa) ba a lura da shan lingonberry berries.
2. Abubuwan da aka gano (manganese, baƙin ƙarfe). Suna haɓaka tasirin motsawar jijiya da aiwatarwar iskar oxygen cikin ƙwayoyin halitta da kyallen takarda. Enduranceara ƙarfin hali, ƙarfin juriya. Musamman mahimmanci a cikin wasanni tare da ɗaukar kaya mai tsawo (gudu mai nisa) da ƙimar saurin karɓuwa (iyo, harbi mai sauri, da dai sauransu).
3. Flavonoids (sama da iri 100). Berries suna ƙarfafa tsarin zuciya, inganta haƙuri haƙuri, hanzarta warkarwa na ɓarkewar jijiyoyin, da inganta dawo da rauni.
4. Organic acid - oxalic, malic, acetic, ketoglutaric, da sauransu. Berries daidaita metabolism, narkewa. Organic acid suna motsa abinci, sabili da haka ana ba da shawarar a iyakance iyakance tare da tsananin nauyin nauyi da abun cikin kalori na jimlar abinci.
5. Antioxidants (Lycopene) Wannan abu yana rage matakin free radicals, yana yakar damuwa a matakin salula, yana kara juriya, kuma yana da amfani ga tsawan kwazo.
6. Antiseptics - maganin glycoside, da dai sauransu. Ba wai kawai suna tsabtace kogon baka ba, amma kuma suna inganta gudan jini na koda, juriya ga kumburin urogenital yayin sanyi. Musamman shawarar don bude ruwa iyo.
7. Pigments (zeaxanthin, da dai sauransu). Wadannan abubuwa suna inganta karfin gani. Musamman da amfani ga masu harbi, biathlete, curlers.
8. Tannins (tannins). Yana daidaita narkewa kuma yana hana zubar jini mai yawa, mai amfani ga 'yan wasan ƙwallo da alaƙar wasanni.

Berry na kara yawan kwayar cutar jinin. Wannan gaskiya ne ga 'yan wasan da nasarorinsu suka dogara kai tsaye da juriya: masu tsere na nesa, acrobats,' yan wasan wasannin ƙungiyar ('yan wasan kwallon raga,' yan wasan ƙwallon ƙafa, da sauransu). Recommendedaukar 'ya'yan itace a cikin nau'in kwalliya da jelly ana ba da shawarar ga' yan wasa a cikin lokacin gyarawa bayan tiyata, don magance rashin ƙarancin jini da kuma hanzarta hanyoyin dawo da lafiya.

Ga jikin 'yan wasa, ba wai kawai abincin abinci yana da mahimmanci ba, har ma haɗuwa da abubuwan da aka haɗa a ciki. Lingonberry shine ainihin bankin alade na masu aiki da kwayar halitta wanda ya zama dole ga dan wasa. Yana da wuya a yi tunanin ingantaccen haɗin bitamin, abubuwan alaƙa da abubuwa masu rai masu aiki.

Ana iya ganin abubuwan da ke cikin abubuwa daban-daban a cikin lingonberry a ƙasa:

Ganyen Lingonberry

A mafi yawan lokuta, furanni da fruitsa fruitsan itace suna ƙunshe da iyakar adadin abubuwan gina jiki na tsire-tsire. Koyaya, ganyen lingonberry baya kasa da na berry dangane da abubuwanda ke ciki. Tea, broth, jiko yana dacewa da abincin wasanni, yana shayar da ƙishirwa kuma yana da ɗanɗano mai daɗi.

Abubuwan da ke cikin ganyayyaki ya ɗan bambanta da 'ya'yan itacen. Hakanan sun haɗa da ƙwayoyin bitamin, cakuda ƙwayoyin acid, flavonoids da tannins. Abubuwan da ke cikin abubuwan da aka samo a cikin ganyayyaki ya fi na 'ya'yan itacen bishiyar.

Abubuwan da aka bambanta na ganyen lingonberry:

1. Yi amfani da maganin ƙwaƙwalwar ajiya. Yana haifar da sakamako mai kama da na maganin alurar rigakafin glycoside. Kare tsarin halittar jini idan aka sami matsalar hypothermia. Nagari don aiki na jiki a yanayin ƙarancin zafi.
2. Abubuwa masu kamuwa da cuta Kayan motsa jiki na ganyen lingonberry ana amfani dasu sosai don haɓaka bushewa. A lokaci guda, tsokoki sun zama fitattu kuma masu bayyanawa. Ganyen ganyen Lingonberry shine mai saurin laushi. Bushewa a kan asalinta ba ya haifar da mahimmancin ma'anar tsoka, amma ba ya haifar da rikicewar rayuwa.

Wanene zai iya cin lingonberries?

Kowane samfuri na musamman ne a tasirin sa a jikin mutum. Don cimma matsakaicin sakamakon wasanni, an zaɓi ingantattun albarkatun ƙasa (ganye, 'ya'yan itace). Amma wannan bai isa ba. Dole ne a yi la'akari da matakan lokacin horo yadda ya kamata. Kuma mafi mahimmanci shine gano halaye na kwayar halitta kanta: jinsi, shekaru, nau'in wasanni. Yi la'akari da tasirin lingonberry akan 'yan wasa daban-daban.

Ga 'yan wasa

A matsayin wakili na tonic da ƙarfafa, lingonberry yana da amfani ga wakilan dukkan wasanni. Wannan tsire-tsire yana da mahimmanci musamman a lokacin asarar nauyi, bayan raunin da ya rage da motsi, da kuma lokacin da ya dawo horo bayan haihuwa.

Yi la'akari da manyan nau'ikan abincin lingonberry:

1. Kwana uku. Ya haɗu da ƙananan kalori (0.1%) kefir da berries. Don rana, a cikin kowane haɗuwa, ya halatta a ci kusan 0.5-0.7 kilogiram na lingonberries kuma a sha lita 1.5 na kefir. Ana cin Berry danye, dafaffe, da gasa, da jika, da sauransu. Ana amfani dasu don shirya abubuwan sha na 'ya'yan itace, smoothies, compotes ba tare da ƙara sukari ba. Tare da irin wannan abincin, an rage nauyi da kilogiram 3-4 kuma baya dawowa saboda cire ruwa mai yawa daga jikin ɗan wasan.
2. Kwana bakwai. A cikin wannan sigar abincin, ƙwai, kayan lambu mara ɗaci (sabo ne ko dafaffe), an hada hatsi na asali cikin ruwa zuwa lingonberries da kefir (0.1%). Sugar, kayan gasa, nama, kifi, sauran 'ya'yan itace da' ya'yan itace (musamman masu zaki) an cire su daga menu na 'yan wasan. Irin wannan abincin ya fi kwanciyar hankali da sauƙi a bi, kuma ana samun sakamakon kilogiram 3-4 a ƙarshen kwanaki 7 na ƙayyade abincin.
3. Taimakawa. Ana amfani da wannan hanyar ta rage nauyi bayan kwana uku ko kwana bakwai. Yana kula da nasarar da aka samu. A wannan ranar, ana cin lingonberries tare da kefir 0.1%.
4. Ana saukewa. Wannan abinci ne na kwana ɗaya wanda aka shayar da ɗanyun ganyen lingonberry ba tare da takura ba. Yana da amfani musamman ga 'yan wasa masu saurin hawan jini, kumburin kafafu.

Na mata

Yana da wuya a wuce gona da iri a ga mace. Magoya bayan rayuwa mai kyau suna amfani da shi azaman kayan zaki ko kuma tushen giyar bitamin. Yi la'akari da lokutan rayuwar mace wacce lingonberries ke da amfani musamman:

• Lokacin kaka-Lokacin hunturu... Abincin 'ya'yan itacen Lingonberry, kayan kwalliya, kayan kwalliya, na kara kuzari da kwayar cutar. Suna rage yiwuwar tsallakewar motsa jiki saboda mura, suna motsa yanayin sautin jiki. Wannan yana haɓaka ingancin wasanni yayin rage sa'o'in rana.
• Rushewar jinin al'ada... Inara yawan motsa jiki yana kasancewa tare da ciwo a cikin ƙananan ciki, canji a cikin tsawon lokaci da ƙarfin fitarwa. Lingonberry yana daidaita al'adar al'ada, yana rage yiwuwar PMS.
• Anemia... 'Yan wasa suna fuskantar raguwa a matakan haemoglobin tare da yawan aiki, zubar jini mai nauyi, da kuma cin abinci mara daidaituwa. Lingonberry yana motsa samar da jajayen kwayoyin jini, wanda yake da mahimmanci a lokacin murmurewa kuma kafin tsawaitawa.
• Ciki... Lokacin haihuwar yaro yana tare da raguwar yanayi na rigakafi. Masu bin salon rayuwa mai kyau sun yaba da ikon lingonberries don tsayayya da mura a wannan mahimmin lokaci.
• Lactation... Lingonberry yana wadatar da madarar uwa da bitamin da microelements masu mahimmanci don ci gaban da ya dace da ci gaban jariri. Wannan yana inganta fitowar madara daga bututun, wanda yake hana shigarwa da kumburin mammary gland.
• Rage nauyi... Poundsarin fam ɗin da aka samu bayan ciki yana iya zama sauƙin kawar da shi ta abinci na lingonberry-kefir. Tasirin tsirewar tsire-tsire yana rage kumburi ba tare da asarar abubuwan alaƙa ba. An zaɓi abincin don la'akari da alamomin nauyi da farko da ake so.

Ga yara

Lingonberry tarin kayan abinci ne waɗanda samari zakara ke buƙata. Yana wadatar da jikinsu da bitamin, ma'adanai da sauran mahaɗan mahimman abubuwa. Abubuwan fa'idodi masu amfani na lingonberries suna taimaka wa jikin yaron ya daidaita da canjin yanayin zafin jiki da motsa jiki.

Yayin motsa jiki a cikin ruwa ko a waje a lokacin hunturu, ganye da ‘ya’yan itacen sun hana faruwar cututtukan cututtuka, musamman na tsarin fitsari.

Ga yara waɗanda nasarar wasan su kai tsaye tana da alaƙa ne da jimiri (tsere mai nisa, iyo, yin keke, ƙwallon ƙafa, da sauransu), ikon tsire-tsire don haɓaka ƙirar jini yana da mahimmanci.

Ana ɗaukar Lingonberries daga shekara ta biyu ta rayuwa cikin rashi abubuwan sabani.

Yara suna son jita-jita da aka yi daga wannan ɗanɗano mai dadi. Ga 'yan wasa masu ƙananan nauyi, yana motsa sha'awar sosai.

Ta yaya lingonberries zai cutar?

Kamar kowane samfurin abinci, lingonberries suna da lafiya ne kawai cikin iyakoki masu dacewa. Yawan amfani da 'ya'yan itace yana haifar da karuwa a cikin ruwan acid na ruwan ciki. Wannan yana haifar da mummunan yanayin cututtukan cututtuka na tsarin narkewa (gastritis, duodenitis, da dai sauransu).

Lingonberry na cire ruwa daga jiki, saboda haka, yana saukar da hawan jini. A cikin mutanen da ke da hauhawar jini, lokacin shan 'ya'yan itace ko kayan marmarin ganye, akwai rauni a cikin walwala. A wannan yanayin, cutar da lingonberries na iya zama mai mahimmanci (durƙushe).

Shuke-shuke yana tara sharar iska a cikin ɓangaren ƙasa. Saboda wannan dalili, 'ya'yan itace da ganye da aka tattara a wuraren masana'antu da gurɓatattun wurare suna da haɗari.

Lingonberry yana dauke da abubuwa, shigar su cikin jiki yana haifar da rashin lafiyan halayen. 'Yan wasa da ke da jijiyoyin jiki ya kamata su daina shan lingonberries.

Contraindications ga amfani da lingonberries

Komai amfanin amfanin lingonberry, akwai kuma masu hana amfani da shi. Ana bada shawara don ware ko iyakance amfanin mutane:

• tare da cututtukan rashin lafiyan;
• cututtuka na tsarin narkewa tare da haɓakar acidity;
• barazanar dakatar da daukar ciki;
• zubar jini (ciki har da lokacin haihuwa da bayan aiki);
• saukar karfin jini.

Ciwon sukari ya kamata ya ware jita-jita na lingonberry tare da sukari daga abincin (jams, ruwan 'ya'yan itace, marmalade). An shawarce su da suyi amfani da fructose da sauran masu maye gurbin sukari.

Kammalawa

Dadi da lafiyayyen abincin lingonberry a cikin shekara yana bawa jikin 'yan wasa abubuwa masu muhimmanci, bitamin, sinadarin acid da sauran abubuwa masu aiki. Idan aka yi amfani da shi da hikima, lingonberry yana taimaka wa 'yan wasa su sami kyakkyawan sakamako a zahiri.

Kalli bidiyon: Blueberry Picking Tips - Valley Home Farm (Nuwamba 2024).