Pecans Sun yi fice a tsakanin kwayoyi ba kawai don dandano da laushi ba, amma don ƙimar sinadirai da suke bayarwa. 'Yan asalin kudu maso yammacin Amurka ta Arewa, galibi akan iyakar Amurka da Mexico, wannan na goro yana fitowa daga bishiyar. Carya ilinoinensis kuma a yau ana noma da cinyewa a duk faɗin duniya, duka ta halitta da kuma a cikin shirye-shiryen dafuwa da yawa.
Menene pecans?
Pecans a busassun 'ya'yan itace tare da siffar elongated da nau'i mai laushi, tare da halayyar toasted launi. Ita ce irin lobed ɗinta, wadda ɗan ƙaramin harsashi ke kiyaye shi, ana ɗaukarsa mafi ƙanƙanta kuma ba ta da ɗaci fiye da goro na gama-gari. Itacen pecan na iya kaiwa tsayi mai ban sha'awa kuma yana da rufaffiyar ganye, yana mai da ita ɗayan bishiyar 'ya'yan itace mafi fa'ida da daraja a cikin danginta. Bugu da ƙari, godiya ga ɗanɗano mai laushi, ɗanɗano mai ɗanɗano, ana amfani dashi sosai a cikin kayan abinci da kayan abinci masu daɗi.
Bambanci tsakanin pecans da gyada na gargajiya
Ko da yake duka biyu na cikin Juglandaceae iyali, da Pecan kwaya ya samo asali ne daga jinsin Carya kuma asalinsa ne a Arewacin Amurka, yayin da goro na gama-gari (goro) ke cikin jinsin halitta Juglan kuma yana da alaƙa da Gabas ta Tsakiya da Turai. Kwayar pecan ta ƙunshi karin lafiyayyen kitse da fiber, yayin da goro na gargajiya suka fito don mafi yawan adadin furotin, phosphorus, da bitamin B, kodayake duka biyun zaɓi ne masu gina jiki a cikin daidaitaccen abinci.
Properties da sinadirai masu abun ciki na pecan kwayoyi
La pecan goro An rarraba shi azaman a abinci mai yawa godiya ga ingantaccen bayanin sinadirai:
- Kitse masu lafiya: Musamman monounsaturated fatty acid (oleic acid) da polyunsaturated fatty acid irin su omega-3 da omega-9, waɗanda ke kula da lafiyar zuciya da jijiyoyin jini.
- Sunadaran kayan lambu: Kimanin 9-10g a kowace 100g, tare da muhimman amino acid, manufa ga masu neman rage cin nama.
- Fiber: 10 g da 100 g. Yana inganta narkewa mai kyau, jin koshi, kuma yana taimakawa wajen sarrafa sukarin jini.
- Ma'adanai masu yawa: Phosphorus, magnesium, zinc, calcium, da baƙin ƙarfe. Suna ba da gudummawa ga ƙarfin ƙashi, tsarin garkuwar jiki, da haɓakar kuzari.
- Vitamin: Rukunin B, bitamin E, folic acid, yana nuna aikin antioxidant a cikin kariya ta salula da rigakafin tsufa.
Matsakaici na yau da kullun (30 g) na iya ba da a isasshen caloric da abinci mai gina jiki, samar da makamashi, ma'adanai da antioxidants.
Amfanin cin goro
Yin amfani da pecans na yau da kullun yana da ingantattun tasirin kiwon lafiya da yawa, wanda binciken kimiyya ya goyi bayan:
- Inganta lafiyar zuciya: Gudunmawarsa na mai mai lafiya yana taimakawa rage LDL cholesterol da haɓaka HDL, yana rage haɗarin arteriosclerosis da hauhawar jini.
- Suna magance lalacewar oxidative da kumburi: Masu arziki a cikin antioxidants irin su bitamin E da polyphenols, suna taimakawa wajen rage kumburi da lalata kwayoyin halitta, kare kariya daga cututtuka na kullum.
- Suna inganta metabolism da sarrafa nauyi: Fiber, haɗe da mai da furotin, yana tsawaita satiety kuma yana taimakawa wajen kiyaye daidaiton kuzari.
- Suna daidaita sukarin jini: Saboda ƙarancin glycemic index da haɗin aikin fiber, omega-3, da bitamin B, suna haɓaka haɓakar insulin, hana haɓakar glucose.
- Taimakon fahimi da rigakafin lalacewar kwakwalwa: Omega-3 da magnesium suna inganta ƙwaƙwalwar ajiya da maida hankali kuma suna taimakawa wajen rigakafin cututtuka na neurodegenerative.
- Suna ƙarfafa tsarin rigakafi: Zinc, selenium da magnesium suna ƙarfafa kariyar dabi'ar jiki.
- Inganta lafiyar kashi: Calcium, phosphorus da magnesium da ke akwai suna da mahimmanci don rigakafin cututtuka irin su osteoporosis.
- Taimako a takamaiman matakai: Phytoestrogens, irin su isoflavones, na iya taimakawa wajen daidaita hormones da kuma kawar da alamun rashin haihuwa.
Contraindications da kariya ga amfani
Duk da fa'idodinsa da yawa, akwai wasu abubuwan da yakamata kuyi la'akari dasu: Rigakafi yayin cin goro:
- Allergen na goro: Mutanen da ke da rashin lafiyar goro, almonds, pistachios, ko gyada yakamata su guji pecans don hana mummunan halayen kamar amya ko wahalar numfashi.
- Sarrafa abincin caloric: Duk da abubuwan da ke cikin lafiya, sune abinci mai ƙarfi (kimanin 700 kcal da 100 g). Yin amfani da su fiye da kima na iya haifar da kiba idan ba a daidaita sauran abincinku ko salon rayuwar ku ba.
- Shawarar matsakaicin amfani: Kusan 30-40g kowace rana ya isa ya sami fa'idodinsa ba tare da wuce abincin caloric ba.
Yadda ake ɗauka da amfani da pecans a cikin abincin ku
Ƙwararren pecan ya sa ya zama kyakkyawan aboki a cikin kicin. Ana iya ci:
- Na halitta ko toasted, a matsayin lafiyayyen abun ciye-ciye tsakanin abinci.
- Yanke kuma ƙara zuwa salads, yogurts, miya ko kwanon karin kumallo, samar da crunchy da gina jiki taba.
- Kasance cikin granolas na gida tare da hatsi, busassun 'ya'yan itatuwa da zuma.
- Shiga cikin girke-girke na yin burodi kamar cookies, brownies, pecan kek, biscuits ko makamashi sanduna.
- Har ma ana amfani da su a cikin nau'i na madarar kayan lambu ko a cikin infusions na haushi, wanda ke ba da alamun sinadarai a cikin abin sha.
Kyakkyawan ra'ayi shine pecan granola: Mix hatsi, yankakken pecans, shredded kwakwa, sunflower tsaba, zuma, da ɗan kwakwa da man kwakwa, gasa har sai zinariya launin ruwan kasa, kuma amfani da matsayin topping ga karin kumallo.
Muhimmancin kulawa don girma da adana pecans
Kodayake noman sa na ƙwararru yana buƙatar ilimi mai yawa da takamaiman yanayi, waɗannan su ne wasu kulawa ta asali Ga waɗanda ke son shuka ko adana pecans na halitta:
- Zaɓin yanayi da ƙasa: Ya fi son yanayin zafi mai zafi da ƙasa mai zurfi, ƙasa mai laushi.
- Ruwa na yau da kullun: Itacen yana buƙatar ruwa mai yawa, musamman a lokacin bushewa, amma ba tare da ambaliya ba.
- Yankewa da kulawa: Ana bada shawara don ƙarfafa tsarin, inganta samarwa da kuma hana kwari.
- Adana busassun 'ya'yan itace: Ajiye goro ba tare da harsashi ba a wuri mai sanyi, busasshiyar wuri don hana bazuwar mai.
