Suman tsaba, da qarba, amma suna cike da wadataccen abinci mai mahimmanci. Amfani da su na yau da kullun da yawa daga cikinsu na iya samar maka da isasshen adadin mai, magnesium da zinc. Irin wannan kari ga salads, smoots da cutarwa na iya shafar zuciya zuciya, prostate da sauran gabobin, kuma suna taimakawa rage nauyi. Faɗa mini dalilin da yasa kuke buƙatar cin sashi na kabewa tsaba.
Abubuwan gina jiki masu mahimmanci
One oz (28 grams) na kabewa tsaba ba tare da harsashi ya ƙunshi adadin kuzari 150, mafi yawan kunshe da mai da sunadarai ba. Bugu da kari, wannan yanki zai iya:
Fibre: 1.7 grams
Carbohydrates: 5 grams
Furotin: 7 grams
Mai: 13 grams (6 wanda omega-6)
Vitamin K: 18% na Daily Result
Phosphorus: 33% na Daithara
Manganese: 42% na Daithara
Magnesium: 37% na ranar yau da kullun
Iron: 23% na yau da kullun
Zinc: 14% na Daithara
Tawasa: 19% na Daithara
Sun kuma dauke da maganin antioxidants da kuma yawan adadin kitse na potassunated, potassium, bitamin B2 (riboflavin) da folic acid. Hakanan tsaba kuma suna dauke da wasu nau'ikan kayan abinci da kayan kayan abinci, waɗanda aka nuna su "phytosterol abun ciki da bayanin danyen acid na zaɓaɓɓen zaɓaɓɓen zaɓaɓɓen. Hatsi, da kuma legumes da sauransu suna ba da fa'idodi na lafiya.
Babban abun ciki na antioxidants
Suman tsaba da ƙunsa antioxixixixidants, kamar carotenoids da bitamin E. an yi imani da babban matakin antioxidants a cikin kabewa yana da alhakin kyakkyawan tasirin su akan lafiya. A cikin binciken "Tasirin oon-zuriya mai tsattsauran tsattsauran ra'ayi da aka samu yayin berayen tare da hatsin arthritis ba tare da bayyana na tasirin karya ba, yayin da dabbobi suka karɓi maganin anti-mai kumburi magungunan kwayoyi masu tasirin magunguna.
Rage haɗarin wasu nau'ikan cutar kansa
Abinci, wanda ya hada da tsaba na kabewa, rage haɗarin ciwon daji, gland gland, hungs, prostate da ciwon. Nau'in lura da nazarin "Associationstures tsakanin Lignans na abinci, nazarin phytoestorogen, da kuma na fiber shari'ar da ke hade da raguwar hadarin ciwon nono a cikin mata postmenopauseal. Sauran karatun ya nuna cewa Lignas a cikin tsaba na kabewa na iya taka muhimmiyar rawa a cikin rigakafin da magani na cututtukan nono. Equious Exios sun nuna cewa ƙari dauke da kabewa tsaba na iya rage girman ƙwayoyin cutar sel.
A ranar da kuke buƙatar cin 28 grams na tsaba
Hoto: unsplash.com.
Inganta lafiyar da prostate da mafitsara
Suman tsaba na iya taimaka rage rage alamun bayyanar cututtukan cututtukan cututtukan cututtukan jini (DGPA) - Jiha wanda ƙarfe na ƙarfe, haifar da matsalolin uriness. A cikin nazarin shekara guda "Epfafts na kabin kabewa iri da ganin mai na ɗan Palmetto mai tare da DGPA: Yawan amfani da DGPA: Pumpin iri yana rage girman alamun cutar. Adadi nazarin da ya nuna cewa amfani da tsaba na kabewa ko samfuran daga gare su kamar yadda ƙari ga abinci zai iya taimakawa wajen maganin alamun cutar ta hanyar lalata. Nazari daya tsakanin maza 45 da mata masu hawan mahaifa ya nuna cewa 10 grams iri cakuda cirewa kowace rana inganta aikin urination. Amma, da farko, kuna buƙatar tattaunawa tare da likita.
Babban abun ciki na magnesium
Suman tsaba suna ɗaya daga cikin mafi kyawun tushen tushen magnesium - ma'adinai, wanda yawanci rasa a cikin abincin da yawancin al'umman kasashen yamma da yawa. A cikin Amurka, kusan kashi 79% na manya sun cinye magnesium a ƙasa da shawarar yau da kullun. Magnesium yana da mahimmanci ga abubuwan da suka mallaki sunadarai 600 a jikin ku. Misali, babban matakin magnesium yana da mahimmanci don: sarrafa karfin jini, rage haɗarin cututtukan zuciya, sarrafa da kuma kiyaye karfin kashi, sarrafa matakan matakan sukari da sauran abubuwa. Binciken dabbobi ya kuma nuna cewa man ƙwayar kabewa na iya rage hawan jini da babban cholesterol - mahimman abubuwan haɗari don cututtukan zuciya. Sauran karatun ya nuna cewa iyawar kabewa don ƙara yawan oxide da yawa a jikinka na iya zama dalilin ingantacciyar tasiri ga lafiyar zuciya. Nitrogen oxide yana taimakawa wajen fadada tasoshin jini, inganta haɗarin jini da rage hadarin ci gaban playques a cikin Artenaries.