Barkono ya zo da nau’i daban-daban kuma kowace irin barkono ta bambanta da zafi, girma, launi, da dai sauransu, amma a cikin wannan labarin za mu duba fa’idar barkono ga lafiyar ɗan adam, abin da za ku iya samu ta hanyar ƙara barkono a cikin abincinku da sauransu.
Duk da haka, a duk faɗin duniya barkono ya zama wani muhimmin sashi na rayuwar kowa, saboda dafa abinci ba tare da ƙara barkono ba zai sa abincinku ya ɗanɗana.
Yanzu, ya kamata ku sani cewa amfanin da barkono ke da shi ga lafiyar jiki ko kuma abin da mutum zai iya samu ta hanyar kara barkono a cikin abincinsa yana zuwa ne daga wani sinadari da ke cikinsa mai suna ‘Capsaicin’.
Duba cikin tarihin barkono, ya zama sananne sosai saboda kasancewar Capsaicin a cikinta. Yanzu, me yasa Capsaicin ke da mahimmanci? Wannan shi ne saboda kasancewarsa a cikin barkono yana ƙarfafa shi tare da ikon hana haɓakawa da samuwar ƙwayoyin cuta da kashi 75%, ta amfani da shi a cikin abincinku yana iya zama abin adanawa.
Don haka, ƙara kayan yaji da aka yi da barkono mai zafi ko ƙara barkono da kanta a gare ku abinci ba kawai zai sa abincinku ya yi fice a cikin kayan yaji ba har ma ya ci gaba da kiyaye abincinku daga ƙwayoyin cuta. Hakanan zai iya kare mu daga gubar abinci saboda Capsaicin a ciki.
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Darajar Pepper (Capsicum) Abincin Abinci
1. Vitamin C: Barkono, musamman nau’in ja da rawaya, suna da girma na musamman a cikin bitamin C, wanda ke tallafawa aikin rigakafi, lafiyar fata, da warkar da raunuka. Barkono jajayen kararrawa mai matsakaici guda ɗaya yana ba da sama da kashi 150 na abin da aka ba da shawarar yau da kullun.
2. Vitamin A: Capsicum ya ƙunshi beta-carotene, wanda jiki ke canzawa zuwa bitamin A, mai mahimmanci ga hangen nesa, lafiyar jiki, da kuma kula da fata. Jajayen barkono suna da matakan girma saboda girma.
3. Fiber: Barkono suna ba da fiber na abinci, taimakawa narkewa, haɓaka lafiyar hanji, da kuma taimakawa daidaita matakan sukari na jini. Kofi ɗaya na yankakken barkonon kararrawa ya ƙunshi kusan gram 2-3 na fiber.
4. Vitamin E: An samo shi a cikin ƙananan adadin, bitamin E a cikin barkono yana aiki azaman antioxidant, kare kwayoyin halitta daga lalacewa da tallafawa fata da lafiyar zuciya.
5. Vitamin K: Wannan bitamin yana tallafawa zubar jini da lafiyar kashi. Matsakaicin barkono yana ba da adadi kaɗan, yana ba da gudummawa ga buƙatun yau da kullun.
6. Vitamin B6: Barkono ya ƙunshi pyridoxine (B6), wanda ke tallafawa lafiyar kwakwalwa, daidaita yanayin yanayi, da samar da kwayar jinin jini. Barkono guda yana bayar da kusan kashi 10% na abin da ake buƙata na yau da kullun.
7. Folate: Mahimmanci don haɗin DNA da rarraba tantanin halitta, folate a cikin barkono yana goyan bayan girma gaba ɗaya kuma yana da mahimmanci a lokacin daukar ciki.
8. Potassium: Barkono yana samar da potassium, wanda ke taimakawa wajen daidaita hawan jini, yana tallafawa aikin tsoka, da kuma kiyaye daidaiton ruwa a cikin jiki.
9. Capsaicin: An samo shi da farko a cikin barkono mai zafi, capsaicin yana da kaddarorin anti-mai kumburi kuma yana iya haɓaka metabolism, yana taimakawa sarrafa nauyi.
10. Antioxidants: Barkono suna da wadata a cikin antioxidants kamar quercetin da lutein, waɗanda ke yaƙi da radicals kyauta, rage haɗarin cututtuka na yau da kullun kamar kansa da cututtukan zuciya.
Amfanin Pepper (Capsicum) Lafiya
1. Yana Ƙarfafa Ayyukan rigakafi: Barkono, musamman nau’in ja da rawaya, suna cike da bitamin C, wani maganin antioxidant wanda ke haɓaka samar da farin jini kuma yana taimakawa yaƙi da cututtuka, mai yuwuwar rage tsawon lokacin mura da tallafawa rigakafi gabaɗaya.
Ƙara yankakken barkonon kararrawa zuwa salads ko santsi don ƙara yawan amfani da bitamin C, ƙarfafa tsarin rigakafi daga cututtuka na yau da kullum.
2. Yana Taimakawa Lafiyar Ido: Beta-carotene da lutein da ke cikin barkono na canza zuwa bitamin A, yana kare retina daga lalacewa da kuma rage haɗarin ciwon macular degeneration na shekaru, tare da hana makanta da dare.
Haɗa barkono ja ko rawaya a cikin soya-soya ko gasassun jita-jita don tallafawa lafiyar hangen nesa na dogon lokaci tare da bitamin A da lutein.
3. Yana taimakawa narkewar abinci: Fiber na abinci a cikin barkono yana haɓaka motsin hanji na yau da kullun, yana hana maƙarƙashiya, kuma yana tallafawa microbiome mai lafiyayyen hanji ta hanyar ciyar da ƙwayoyin cuta masu amfani, waɗanda zasu iya rage lamuran kamar kumburin ciki da haɓaka haɓakar abinci mai gina jiki.
Yi amfani da barkono a cikin abinci mai yawan fiber kamar barkono mai cushe ko miyan kayan lambu don haɓaka narkewar narkewa da lafiyar hanji.
4. Yana Rage Kumburi: Antioxidants irin su quercetin da capsaicin a cikin barkono suna da tasirin anti-mai kumburi, wanda zai iya taimakawa wajen sarrafa yanayi kamar arthritis ta hanyar rage alamun kumburi a cikin jiki.
Ƙara barkono barkono zuwa jita-jita masu yaji ko miya don rage kumburi da tallafawa lafiyar haɗin gwiwa na tsawon lokaci.
5. Yana Kara Lafiyar Zuciya: Potassium da fiber a cikin barkono suna taimakawa wajen daidaita hawan jini da matakan cholesterol, yayin da capsaicin na iya inganta wurare dabam dabam da rage haɗarin abubuwan da ke faruwa na zuciya da jijiyoyin jini kamar bugun zuciya.
Haɗa barkono a cikin girke-girke masu lafiya na zuciya kamar gasassun kayan lambu meleys ko salads don kula da lafiyar jijiyoyin jini da aikin zuciya.
6. Aids Management Weight: Capsaicin a cikin barkono mai zafi yana haɓaka thermogenesis da oxidation mai mai, yana haɓaka metabolism da haɓaka jin daɗin cikawa, wanda zai haifar da rage yawan adadin kuzari da tallafawa asarar nauyi mai ɗorewa.
Haɗa abinci tare da barkono barkono a cikin salsas ko curries don haɓaka metabolism da tallafawa ƙoƙarin sarrafa nauyi.
7. Yana daidaita Sugar Jini: Abubuwan da ke cikin barkono, gami da capsaicin, suna haɓaka haɓakar insulin da jinkirin sha glucose, mai yuwuwar rage matakan sukari na jini da fa’ida ga masu ciwon sukari ko prediabetes.
Haɗa barkono a cikin daidaitaccen abinci kamar soyayyen soya ko kwanon hatsi don taimakawa daidaita matakan sukari na jini.
8. Yana Bada Maganin Ciwo: Capsaicin yana aiki azaman analgesic na halitta ta hanyar ragewa abu P, wani neurotransmitter da ke cikin siginar jin zafi, yana ba da taimako daga ciwon kai, arthritis, da ciwon neuropathic lokacin amfani da shi a kai ko cinyewa.
Yi amfani da barkono barkono a matsakaici a cikin jita-jita masu yaji don yin amfani da kaddarorin rage radadi na capsaicin don jin daɗi na yanayi.
9. Yana Kara Lafiyar Fata: Vitamin C da E, tare da antioxidants, suna kare fata daga lalacewar UV da radicals kyauta, inganta samar da collagen don rage wrinkles da kuma inganta elasticity don bayyanar matasa.
Ƙara barkonon kararrawa zuwa sabbin salads ko santsi don ciyar da fata tare da bitamin da antioxidants don launin fata.
10. Yana Bada Ƙarfin Maganin Ciwon Ciwon daji: Abubuwan da ke haifar da bioactive kamar carotenoids da capsaicin suna haifar da apoptosis a cikin ƙwayoyin kansa kuma suna hana haɓakar ƙari, musamman ga prostate da sauran cututtukan daji, yayin da rage damuwa na oxidative wanda ke haifar da lalacewar DNA.
Haɗa barkono barkono a cikin marinades ko gasassun jita-jita don haɗa yuwuwar abubuwan yaƙi da cutar kansa a cikin abincinku.
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Shaidar Kimiyya da Nazarin Harka akan Pepper (Capsicum)
1. Wahyuni da al. (2013): Wani bincike ya binciko ayyukan antioxidant na nau’ikan nau’ikan Capsicum daban-daban, inda ya gano cewa barkono, musamman ja da nau’in chili, suna da manyan matakan mahadi na phenolic da flavonoids, waɗanda ke rage damuwa na oxidative kuma yana iya rage haɗarin cututtukan zuciya na jijiyoyin jini (Wahyuni, Y., Ballester, AR, Sudarmonowati, E., Bino, RJ, & Bovy, AG na biyu). abincin mutum. Jaridar Samfuran Halitta, 76 (4), 783-793).
2. Howard da al. (2000): Bincike ya nuna cewa barkono mai kararrawa yana da mahimmancin tushen bitamin C da carotenoids, tare da barkono ja yana nuna ƙarfin antioxidant mafi girma fiye da kore, goyon bayan rawar da suke takawa wajen rage kumburi da kuma kare cututtuka na kullum (Howard, LR, Talcott, ST, Brenes, CH, & Villalon, B. (2000) Canje-canje a cikin phytochemical da antioxidant ayyuka na zaɓaɓɓen barkono cultivars (2000).. Jaridar Noma da Chemistry Abinci, 48 (5), 1713-1720).
3. Ogunruku da al. (2013): Wannan binciken ya bincika tasirin capsaicin akan metabolism, gano cewa yana ƙara haɓakar thermogenesis da oxidation mai mai, mai yuwuwar taimakawa asarar nauyi da lafiyar rayuwa (Ogunruku, OO, Oboh, G., & Ademosun, AO (2013).. Kimiyyar Abinci, 141 (2), 695-703).
4. Rana da al. (2007): Masu bincike sun gano cewa capsaicin a cikin barkono barkono yana nuna kayan anti-cancer ta hanyar haifar da apoptosis a cikin kwayoyin cutar kansa, musamman a cikin nau’in ciwon daji na prostate, yana nuna yiwuwar amfani da magani (Sun, T., Xu, Z., Wu, CT, Janes, M., Prinyawiwatkul, W., & A’a, HK (2007).. Jaridar Kimiyyar Abinci, 72 (9), S798-S806).
5. Materska & amp; Perucka (2005): Wani bincike ya tabbatar da cewa nau’ikan Capsicum suna da wadata a cikin flavonoids, waɗanda ke ba da fa’idodin rigakafin kumburi da cututtukan zuciya, suna tallafawa amfani da su wajen hana cututtukan zuciya (Materska, M., & Perucka, I. (2005) Ayyukan Antioxidant na manyan abubuwan phenolic waɗanda ke ware daga barkono mai zafi (Capsicum annuum L.). Jaridar Noma da Chemistry Abinci, 53 (5), 1750-1756).
Tambayoyin da ake yawan yi Game da Pepper (Capsicum)
1. barkonon kararrawa da barkono barkono iri daya ne?
barkono barkono da barkono barkono duka suna cikin nau’in Capsicum amma sun bambanta da dandano da zafi. Barkono mai laushi yana da laushi, yayin da barkono barkono ya ƙunshi capsaicin, wanda ke ba su bugun jini.
2. Shin cin barkono zai iya taimakawa wajen rage nauyi?
Ee, barkono mai zafi mai ɗauke da capsaicin na iya haɓaka metabolism kuma yana ƙara ƙona kitse, kamar yadda aka nuna a wasu nazarin, amma yakamata su kasance cikin tsarin daidaita tsarin abinci da motsa jiki.
3. Barkono lafiya kowa ya ci?
Yawancin mutane na iya cin barkono a amince da su, amma waɗanda ke da reflux acid ko hankali ga abinci mai yaji na iya buƙatar guje wa irin zafi. Tuntuɓi likita idan ba ku da tabbas.
4. Wanne kalar barkono ne ya fi lafiya?
Ana la’akari da barkono ja a matsayin mafi koshin lafiya saboda yawan matakan antioxidants kamar beta-carotene da bitamin C, yayin da suke cikakke.
5. Shin barkono na iya inganta lafiyar zuciya?
Ee, abubuwan antioxidants na barkono, potassium, da abun ciki na fiber na iya tallafawa lafiyar zuciya ta hanyar rage kumburi da daidaita hawan jini.
6. Shin barkono na rasa sinadirai idan an dafa shi?
Dafa abinci na iya rage wasu sinadarai, kamar bitamin C, amma yana iya haɓaka haɓakar halittun wasu, kamar beta-carotene, yin dafaffen barkono har yanzu suna da gina jiki.
7. Shin akwai haɗarin cin barkono da yawa?
Yawan cin barkono na iya haifar da rashin jin daɗi ko haushi. Daidaitawa yana da mahimmanci, musamman ga waɗanda ba su saba da abinci mai yaji ba.
8. Shin barkono na iya kara karfin garkuwar jiki?
Haka ne, babban abun ciki na bitamin C a cikin barkono yana tallafawa aikin rigakafi, yana taimakawa jiki yaƙar cututtuka da kula da lafiya gaba ɗaya.
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’ayoyin ku. Muna kuma ƙarfafa ku ku raba wannan bayanin tare da wasu waɗanda za su iya amfana da shi. Tun da ba za mu iya isa ga kowa a lokaci ɗaya ba, muna godiya da taimakon da kuka taimaka wajen yada kalmar. Na gode sosai don goyon bayan ku da kuma rabawa!
Rashin yarda: Wannan labarin don dalilai ne na ilimi da bayanai kawai. Amfanin kiwon lafiya da aka kwatanta sun dogara ne akan binciken kimiyya da ilimin gargajiya. Ba su zama madadin shawarwarin ƙwararrun likita ba, ganewar asali, ko magani. Koyaushe tuntuɓi ƙwararrun kiwon lafiya kafin amfani da kowane ganye ko magani na halitta don dalilai na likita.
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