Atishok (Cynara cardunculus var. scolymus) shuka ce mai kama da ƙaya wacce ke cikin dangin Asteraceae. Asalin yankin Bahar Rum, ana shuka shi ne don ƙwayayen furanninta da ake ci kuma an yi amfani da shi don fa’idodin lafiyarsa.
Shukar Atishok tana girma zuwa tsayin kusan ƙafa 3 zuwa 5 (mita 1 zuwa 1.5) kuma tana da ganye mai girma, mai launin azurfa-kore, mai zurfin lobes wanda zai iya auna har zuwa ƙafa 2 (santimita 60) a tsayi. Shuka yana samar da furanni masu ban sha’awa, masu launin shuɗi-violet masu ɗauke da ƙananan florets masu yawa.
Yawancin lokaci ana girbe waɗannan furannin kafin su yi cikakken fure don a cinye su azaman kayan lambu. ɓangaren da aka fi amfani da shi na shukar Atishok shine ƙwayar furen da ba ta balaga ba, wanda aka sani da zuciya. Ana cire ganyen waje mai tauri da maƙogwaron ƙaya don bayyana zuciyar mai laushi, wanda za a iya cinye shi dafaffe ko danye a cikin salads.
Ana daraja tsire-tsire na magani na Atishok saboda ɗanɗanonsu na musamman kuma galibi ana jin daɗinsu tare da tsoma ko vinaigrettes. Ƙari ga haka, za a iya bare tushen shuka kuma a dafa shi, yana kama da ɗanɗanon zuciya. Atishok yana da tarihin amfani da shi don dalilai na magani daban-daban, galibi saboda fa’idodin lafiyarsa.
Sun ƙunshi antioxidants, bitamin, da ma’adanai masu yawa. Atishok ya ƙunshi mahadi kamar cynarin wanda zai iya haɓaka samar da bile, yana taimakawa narkewa da aikin hanta. Wasu mahadi a cikin Atishok, kamar phytosterols, na iya taimakawa rage matakan cholesterol.
Tsire-tsire na magani na Atishok na iya taimakawa wajen daidaita matakan sukari na jini saboda abun cikin fiber ɗin su da kuma tasirin ƙara kuzarin insulin. Shuka yana ƙunshe da antioxidants kamar quercetin da rutin, wanda zai iya taimakawa yaƙi da damuwa na oxidative da kumburi. Wani lokaci ana amfani da tsantsar Artichoke don rage alamun matsalolin gallbladder.
Cynara cardunculus var. scolymus wanda aka fi sani da Artichokes sun fi son yanayi mai matsakaici da ƙasa mai magudanar ruwa mai kyau. Yawanci ana girma su azaman perennials a yankuna masu ɗan gajeren lokacin sanyi. Yawanci ana yin yaduwa ta hanyar rarrabuwa ko rarraba tsire-tsire masu kafuwa. Shuka tana buƙatar shayarwa akai-akai da kulawa mai kyau don samar da mafi kyawun furanni.
Fa’idodin Kiwon Lafiya na Magunguna na Artichoke (Cynara cardunculus var. scolymus)
1. Lafiyar Narkewa: Artichokes na da wadataccen mahadi kamar cynarin wanda ke motsa samar da bile. Bile yana taimakawa narkewar mai da kuma haɓaka shayar da sinadirai. Misali, cin artichokes bayan babban abinci na iya haɓaka narkewa mai santsi da rage jin nauyi.
2. Gudanar da Cholesterol: Mahadi na shuka a cikin artichokes, gami da phytosterols, na iya hana shayar cholesterol na abinci a cikin hanji. Wannan na iya taimakawa rage yawan matakan cholesterol. Misali, haɗa artichokes akai-akai a cikin abincinku na iya taimakawa wajen kiyaye matakan cholesterol masu kyau.
3. Gudanar da Sugar na Jini: Artichokes suna da yawan fiber, wanda ke rage narkewa da shayar sukari. Wannan na iya hana saurin karuwar matakan sukari na jini. Ga wanda ke da ciwon sukari, haɗa artichokes a cikin abinci na iya taimakawa wajen inganta sarrafa sukarin jini.
4. Tallafin Hanta: Artichokes sun ƙunshi antioxidants kamar silymarin wanda ke kare ƙwayoyin hanta daga lalacewa kuma yana taimakawa wajen sake farfadowarsu. Wannan yana da amfani ga mutanen da ke da tarihin shan barasa ko fallasa ga gubobi. Haɗa artichokes a cikin abincinku na iya taimakawa wajen tallafawa lafiyar hanta gaba ɗaya.
5. Lafiyar Ƙwayoyin Halitta: Fiber da ke cikin atishoka yana aiki ne a matsayin prebiotic, yana ciyar da ƙwayoyin cuta masu amfani na hanji. Wannan yana inganta daidaitaccen microbiome na hanji da inganta narkewa. Idan kuna fama da rashin jin daɗin narkewa na lokaci-lokaci, cin atishoka akai-akai na iya taimakawa ga ingantacciyar lafiyar hanji.
6. Tasirin Hana Ƙurji: Atishoka na ƙunshe da antioxidants, kamar su quercetin da rutin, waɗanda ke da kaddarorin hana kumburi. Waɗannan mahadi na iya taimakawa rage kumburi a jiki da rage haɗarin cututtuka na yau da kullun. Haɗa atishoka cikin abinci mai hana kumburi na iya ba da fa’idodin kiwon lafiya na dogon lokaci.
7. Ayyukan Gallbladder: Atishoka na iya inganta samar da bile da kwarara, yana taimakawa narkewar mai. Wannan na iya taimakawa hana samuwar gallstone da kuma rage rashin jin daɗin gallbladder. Ga wani mai fama da matsalar gallbladder, cin atishoka na iya samar da sauƙi.
8. Gudanar da Nauyi: Haɗin fiber da ƙarancin adadin kuzari a cikin atishoka na iya haifar da jin daɗin koshi da rage cin abinci da yawa. Suna iya zama ƙari mai mahimmanci ga shirin sarrafa nauyi. A matsayin misali, haɗa atishoka a cikin salads ko a matsayin abinci na gefe zai iya taimakawa wajen sarrafa ci.
9. Lafiyar Zuciya: Abubuwan da ke cikin fiber na atishoka suna taimakawa wajen kula da lafiyar hawan jini da matakan cholesterol, rage haɗarin cututtukan zuciya. Antioxidants a cikin atishoka kuma suna taimakawa ga lafiyar zuciya da jijiyoyin jini. Haɗa atishoka a cikin abinci mai kyau ga zuciya na iya samun tasiri mai kyau na dogon lokaci.
10. Cire Guba: Abubuwan da ke tallafa wa hanta a cikin atishoka suna taimakawa wajen aikin cire guba. Suna taimakawa wajen kawar da gubobi daga jiki, suna ba da gudummawa ga jin daɗin gaba ɗaya. Haɗa atishoka a cikin shirin detoxification na iya haɓaka hanyoyin tsabtace jiki na halitta.
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Hanyoyin Amfani don Samun Fa’idodin Kiwon Lafiya na Artichoke (Cynara cardunculus var. scolymus)
1. Lafiyar Narkewa: Don tallafawa narkewa, tururi ko tafasa sabbin zukatan atishoka har sai sun yi laushi. Kuna iya cire ganyen waje mai ƙarfi da shaƙewa mai ƙaya kafin ku dafa. Ku ji daɗinsu azaman abin ci kafin abinci don ƙarfafa samar da bile da taimakawa narkewa.
2. Gudanar da Cholesterol: Haɗa zukatan artichoke a cikin salads, pastas, ko azaman abinci na gefe. Cin atishoka da aka dafa akai-akai na iya taimakawa hana shayar da cholesterol na abinci, yana ba da gudummawa ga ingantaccen sarrafa cholesterol.
3. Tsarin Sugar na Jini: Haɗa atishoka a cikin abinci tare da hadaddun carbohydrates da sunadaran da ba su da ƙarfi. Tururi ko gasa atishoka kuma ku yi musu hidima tare da daidaitattun jita-jita don taimakawa wajen daidaita matakan sukari na jini akan lokaci.
4. Tallafin Hanta: Shirya shayi na artichoke ta hanyar jika busassun ganyen artichoke a cikin ruwan zafi. Sha wannan shayi na ganye sau da yawa a mako don ba da tallafin antioxidant ga hanta. Bugu da kari, cin zukatan atishoka da aka dafa na iya ba da gudummawa ga lafiyar hanta gaba ɗaya.
5. Lafiyar Ciki: Ku ci duka zuciya da tushen atishok, saboda dukansu suna dauke da fiber. Turara ko tafasa su sannan ku saka su cikin abincinku. Yawan cin abinci na iya samar da prebiotic fibers wanda ke inganta lafiyar microbiome na ciki.
6. Tasirin Rage Kumburi: Ƙara zukatan atishok a cikin salads, sandwiches, ko kuma kwano na hatsi. Antioxidants a cikin artichokes na iya taimakawa rage kumburi a cikin jiki. Haɗa artichokes tare da sauran abinci masu rage kumburi yana haɓaka tasirin su.
7. Aikin Gallbladder: Ku ji daɗin artichokes a cikin dafaffe ko danye. Artichokes da aka turara suna da amfani musamman don tallafin gallbladder. Cin su a matsayin wani ɓangare na abinci na iya haɓaka samar da bile kuma yana taimakawa narkewar mai.
8. Gudanar da Nauyi: Haɗa artichokes a cikin abincinku don ƙara yawan fiber da inganta jin daɗin koshi. Kuna iya ƙara su zuwa omelets, jita-jita na taliya, ko kuma gefe tare da sunadaran gina jiki. Wannan na iya taimakawa rage sha’awa da tallafawa sarrafa nauyi.
9. Lafiyar Zuciya: Koyaushe haɗa artichokes a cikin abinci mai kyau ga zuciya. Turara ko gasa su don riƙe abubuwan gina jiki. Cin su tare da sauran abinci masu kyau ga zuciya, kamar cikakkun hatsi da kayan lambu, na iya taimakawa inganta lafiyar zuciya da jijiyoyin jini.
10. Kawar da Guba: Haɗa artichokes cikin abincinku akai-akai. Turara ko gasa su kuma saka su cikin abinci. Antioxidants da mahaɗan da ke tallafawa hanta a cikin artichokes na iya taimakawa hanyoyin kawar da guba na jiki.
Kuma Karanta: Yadda ake gano kyakkyawan Tsuntsayen da ke Kwanciya (POL) kafin a saya su
Gurbatattun Abubuwan Amfani da Ganyen Maganin Artichoke
Yayin da artichoke ke da aminci gabaɗaya kuma mutane da yawa suna jurewa, akwai wasu yuwuwar illoli, musamman idan an cinye su da yawa ko kuma mutanen da ke da takamaiman yanayin lafiya.
Ga wasu yuwuwar illolin amfani da ganyen maganin artichoke:
1. Ciwon Alergic: Wasu mutane na iya zama masu rashin lafiyan artichokes ko wasu tsirrai a cikin dangin Asteraceae, kamar ragweed, marigolds, ko daisies. Ciwon rashin lafiyan na iya bayyana a matsayin kurjin fata, ƙaiƙayi, kumburi, ko ma wahalar numfashi.
2. Damuwa na Gabaɗaya: Cinye artichokes da yawa na iya haifar da rashin jin daɗi na ciki, gami da kumburi, gas, da gudawa. Wannan ya faru ne saboda yawan fiber ɗin su da wasu mahadi waɗanda zasu iya zama da wahala ga wasu mutane su narke.
3. Mu’amala da Magunguna: Artichokes na iya yin hulɗa da wasu magunguna, musamman waɗanda hanta ke sarrafa su. Mahadi a cikin artichokes na iya shafar ikon hanta na sarrafa magunguna, wanda zai iya canza tasirin su ko illolin su. Mutanen da ke shan magunguna yakamata su tuntuɓi mai ba da lafiya kafin su cinye kari na artichoke ko abubuwan cirewa.
4. Ƙwarjini ga Wasu Sinadarai: Wasu mutane na iya zama masu saurin kamuwa da wasu sinadarai a cikin atishoka, wanda ke haifar da matsalolin narkewa ko wasu alamomi. Wannan ƙwarjinin na iya bambanta daga mutum zuwa mutum.
5. Duwatsun Koda: Mutanen da ke da tarihin duwatsun koda na iya buƙatar iyakance cin abinci mai yawan oxalate, gami da atishoka. Oxalates na iya taimakawa wajen samuwar duwatsun koda a cikin mutanen da ke kamuwa da cutar.
6. Toshewar Magudanar Bile: A lokuta da ba kasafai ba, mutanen da ke da sanannun toshewar magudanar bile ya kamata su yi taka tsantsan game da cin atishoka, saboda yana iya ƙara yawan samar da bile kuma ya tsananta yanayin su.
7. Rage Hawan Jini: An san cewa atishoka na rage hawan jini saboda kaddarorinsu na diuretic. Yayin da wannan zai iya amfanar wasu, mutanen da ke da ƙananan hawan jini ya kamata su cinye atishoka a matsakaici.
Darajar Gina Jiki na Atishoka (Cynara cardunculus var. scolymus)
1. Fiber: Atishoka na da wadataccen fiber na abinci, wanda ke samar da kusan gram 7 a kowane matsakaiciyar atishoka. Wannan yana tallafawa lafiyar narkewa, yana inganta motsin hanji na yau da kullun, kuma yana taimakawa wajen kula da matakan sukari na jini.
2. Vitamin C: Matsakaiciyar atishoka ta ƙunshi kusan kashi 25% na shawarar da ake ba da shawarar yau da kullun na bitamin C. Wannan antioxidant yana ƙarfafa aikin garkuwar jiki kuma yana taimakawa wajen samar da collagen don lafiyar fata.
3. Folate: Atishoka na ba da kusan microgram 68 na folate a kowane hidima, yana tallafawa haɗin DNA da rarrabuwa na सेल, wanda ke da mahimmanci musamman a lokacin daukar ciki.
4. Vitamin K: Tare da kusan kashi 18% na shawarar yawan cin abinci na yau da kullun a kowace artichoke, bitamin K yana tallafawa daskarewar jini da lafiyar kashi.
5. Magnesium: Artichokes suna ba da kusan milligram 50 na magnesium a kowace hidima, suna ba da gudummawa ga aikin tsoka, siginar jijiya, da samar da makamashi.
6. Potassium: Dauke da kusan milligram 343 a kowace matsakaiciyar artichoke, potassium yana taimakawa wajen daidaita hawan jini kuma yana tallafawa lafiyar zuciya.
7. Antioxidants: Artichokes suna cike da antioxidants kamar cynarin da silymarin, waɗanda ke kare ƙwayoyin halitta daga damuwa na oxidative kuma suna iya rage kumburi.
8. Iron: Matsakaiciyar artichoke tana ba da kusan milligram 0.7 na ƙarfe, yana taimakawa wajen jigilar iskar oxygen da kuma samar da makamashi.
9. Phosphorus: Tare da kusan milligram 73 a kowace hidima, phosphorus yana tallafawa lafiyar kashi da samar da makamashi.
10. Low Calories: Artichokes suna da ƙarancin kalori, tare da kusan adadin kuzari 60 a kowace matsakaiciyar artichoke, wanda ya sa su zama zaɓi mai yawa na abinci mai gina jiki don sarrafa nauyi.
Shaidar Kimiyya da Nazarin Kararraki akan Artichoke (Cynara cardunculus var. scolymus)
1. Lafiyar Hanta: Wani bincike da Rondanelli et al. (2011) suka gudanar ya gano cewa sinadarin ganyen atishok yana inganta aikin hanta a cikin marasa lafiya da ke fama da cutar hanta mai kitse wanda ba na barasa ba ta hanyar rage matakan enzyme na hanta da kuma damuwa na oxidative (Rondanelli, M., Giacosa, A., Opizzi, A., Pelucchi, C., La Vecchia, C., Montorfano, G., Negroni, M., & Zanchi, R. (2011). Tasirin sinadarin ganyen atishok akan aikin hanta a cikin marasa lafiya da ke fama da cutar hanta mai kitse wanda ba na barasa ba. Fitoterapia, 82(7), 1046-1049).
2. Rage Cholesterol: Bundy et al. (2008) sun nuna cewa sinadarin ganyen atishok ya rage matakan LDL cholesterol a cikin manya da ke fama da matsalar hawan cholesterol, wanda ke nuna fa’idodin zuciya da jijiyoyin jini (Bundy, R., Walker, A. F., Middleton, R. W., Marakis, G., & Booth, J. C. L. (2008). Sinadarin ganyen atishok yana rage cholesterol na jini a cikin manya masu fama da hawan cholesterol. Phytomedicine, 15(9), 668-675).
3. Lafiyar Garkuwa: Marakis et al. (2002) sun nuna cewa sinadarin atishok ya rage alamun cutar hanji mai ban haushi, yana inganta narkewa kuma yana rage kumburi a cikin mahalarta (Marakis, G., Walker, A. F., Middleton, R. W., Booth, J. C. L., & Wright, J. (2002). Sinadarin ganyen atishok yana rage alamun cutar hanji mai ban haushi a cikin binciken sa ido na bayan kasuwa. Binciken Phytotherapy, 16(S1), S58-S60).
4. Kula da Sikarin Jini: Nazni et al. (2006) sun gano cewa ƙarin ganyen atishok yana inganta kula da glycemic a cikin marasa lafiya masu ciwon sukari na 2, mai yiwuwa saboda fiber da abun da ke cikin antioxidant (Nazni, P., Vijayakumar, T. P., Alagianambi, P., & Amirthaveni, M. (2006). Tasirin rage sukari da rage mai na Cynara scolymus a cikin zaɓaɓɓun mutane masu ciwon sukari na 2. Jaridar Pakistan ta Abinci mai Gina Jiki, 5(2), 147-151).
5. Ayyukan Antioxidant: Jiménez-Escrig et al. (2003) sun ba da rahoton cewa tsantsar atishok ya nuna mahimman damar antioxidant, mai yuwuwar rage lalacewar oxidative a cikin sel (Jiménez-Escrig, A., Dragsted, L. O., Daneshvar, B., Pulido, R., & Saura-Calixto, F. (2003). Ayyukan antioxidant na In vitro na atishok mai ci (Cynara scolymus L.) da tasiri akan alamomin antioxidants a cikin beraye. Jaridar Aikin Noma da Kimiyyar Abinci, 51(18), 5540-5545).
Tambayoyi da Ake Yawan Yi Game da Atishok (Cynara cardunculus var. scolymus)
1. Wane ɓangare na atishok ake ci?
Sassan da ake ci sun haɗa da ganyen ciki mai laushi, zuciya, da kuma tushe. Yawanci ana zubar da ganyen waje mai ƙarfi da maƙarƙashiya (cibiyar fuzzy).
2. Yaya ake shirya atishok?
Yanke ƙwanƙolin ƙaya, yanke saman, kuma cire ganyen waje mai ƙarfi. Turara ko tafasa na mintuna 20-40 har sai ya yi laushi, sannan a fitar da maƙarƙashiya don shiga zuciyar.
3. Shin atishok yana da kyau ga asarar nauyi?
Ee, atishok yana da ƙarancin adadin kuzari kuma yana da yawan fiber, wanda ke haɓaka cikawa kuma yana tallafawa sarrafa nauyi lokacin da yake cikin daidaitaccen abinci.
4. Shinna Artichokes na taimakawa wajen narkar da abinci?
Artichokes na dauke da fiber da kuma sinadarai kamar cynarin da ke taimakawa wajen narkar da abinci kuma suna iya rage alamun kumburi ko ciwon hanji.
5. Akwai wani illa ga cin artichokes?
Yawancin mutane suna jure artichokes da kyau, amma wasu na iya samun iska ko rashin lafiyan jiki, musamman idan suna da hankali ga tsire-tsire kamar ragweed.
6. Ta yaya zan iya hada artichokes a cikin abincina?
Ana iya turara artichokes, a gasa su, ko a saka su a cikin salads, dips, ko abincin taliya. Sau da yawa ana amfani da zukatansu a cikin girke-girke kamar spinach-artichoke dip.
7. Shin gwangwani ko daskararrun artichokes suna da gina jiki kamar sabbin?
Gwangwani ko daskararrun artichokes suna riƙe yawancin abubuwan gina jiki amma suna iya samun ƙarin sodium ko abubuwan kiyayewa. Zaɓi zaɓuɓɓukan ƙananan sodium idan zai yiwu.
8. Shin artichokes na iya tallafawa lafiyar zuciya?
Ee, fiber ɗinsu, potassium, da antioxidants na iya taimakawa rage cholesterol da daidaita hawan jini, suna tallafawa lafiyar zuciya da jijiyoyin jini.
Kuna da wasu tambayoyi, shawarwari, ko gudummawa? Idan haka ne, da fatan za a yi amfani da akwatin sharhi da ke ƙasa don raba ra’ayoyinku. Muna kuma ƙarfafa ku da ku taimaka wajen raba wannan bayanin ga wasu waɗanda za su iya amfana daga gare ta. Tunda ba za mu iya isa ga kowa a lokaci ɗaya ba, muna matukar godiya da taimakonku wajen yada labarin. Na gode sosai da goyon bayan ku da kuma rabawa!
Sanarwa: Wannan labarin an yi shi ne don dalilai na ilimi da kuma bada labari kawai. Fa’idodin kiwon lafiya da aka bayyana sun dogara ne akan binciken kimiyya da kuma ilimin gargajiya. Ba su zama madadin shawarar likita na ƙwararru ba, ganewar asali, ko jinya. Koyaushe tuntuɓi ƙwararren likita kafin amfani da kowane ganye ko maganin gargajiya don dalilai na likita.
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