Ikibabi cya Alfalfa Niki?
Imiterere ya superfood igezweho ya Alfalfa ntabwo itangaje urebye amateka yayo. Nubwo mu mizo ya mbere yakoreshwaga nk'ibiryo by'amatungo, alfalfa (Medicago sativa) yari isanzwe mu buvuzi gakondo bw'Abashinwa ndetse n'ubuvuzi bwa ayurvedic bwo mu Buhinde mu myaka amagana.
Muri iki gihe, alfalfa ikunze gutekerezwa nkicyatsi kubera uburyohe bwayo, bwubutaka. Nyamara, iki gihingwa kimaze igihe kinini kigize umuryango wibinyamisogwe ukungahaye ku mirire, bigatuma ubyara hafi yindabyo, ibishyimbo, na cinoa.
Imbaraga nyinshi zintungamubiri za alfalfa zikomoka ku mbuto zacyo. Vitamine z'ingenzi nka A, C, E, na K zapakiwe muri ibyo bimera bito, tutibagiwe ko zikungahaye kuri calcium, fer, umuringa, riboflavine, na fosifore.
Imbuto zikunze kumera no kuribwa ari mbisi. Ubundi, ibimera byatsi byumye hanyuma bikavangwa nifu yinyongera.
Ni izihe nyungu za Alfalfa?
Alfalfa bakunze gufatwa nkibiryo byiza, ariko kubera iki? Dore impamvu 10 zituma ukeneye kubona alfalfa nyinshi mubuzima bwawe:
1. Fibre hamwe na proteine zuzuye
Nubwo bishobora kumvikana nko kurya, igikombe kimwe cya alfalfa imera ipakira hafi garama imwe ya fibre na proteyine. Wibuke ko ingano yimirire igoye kuyimenya kuva urwego rutandukana nimbuto.
Abahanga basaba indyo ikungahaye kuri poroteyine na fibre kugira ngo ifashe mu gucunga ibiro no kugabanya isukari yo mu maraso hamwe na cholesterol. Ariko ibiryo bigufasha kubahiriza ibi byifuzo bya buri munsi birashobora kugorana kubibona, bigatuma alfalfa imwe muburyo bworoshye bwo kwinjiza poroteyine zishingiye ku bimera hamwe na fibre y'ibiryo muri gahunda zawe.
Igikombe kimwe cya alfalfa kirimo karori zitarenze esheshatu ugereranije, bigatuma ibyo biryo bikungahaye ku ntungamubiri byuzuye kubarya indyo yihariye cyangwa kugenzura ibiryo bya calorie.
2. Inkomoko nziza ya antioxydants
Kubarambiwe kurya imboga zabo, alfalfa irashobora kuba igisubizo. Imwe mu nyungu nyamukuru zintungamubiri zicyatsi kibisi nuko zuzuye antioxydants. Uku kuri nukuri kubibabi bya alfalfa, imiterere ya antioxydeant isa nicyatsi nka kale na epinari.
Antioxidants nijambo ryubuzima, ariko kuki ari ngombwa? Muri make, antioxydants ningirakamaro mu gufasha umubiri kurwanya radicals yubusa (molekile zangiza zifitanye isano n’ubwiyongere bw’indwara z'umutima na kanseri), gukiza imitsi hamwe n'ingingo zaka, kandi bigashyigikira imikorere y’umubiri.
Waba wongeyeho imimero kumafunguro yawe cyangwa gufata inyongeramusaruro, iyi superfood ishingiye ku bimera itanga ubundi buryo bwo kubona inyungu za antioxydants.
3. Vitamine C.
Iyi vitamine yingenzi ntabwo iboneka muri karoti gusa nicunga. Igaburo rimwe ryimbuto za alfalfa zimera zitanga mg 8.2 za Vitamine C, zingana na 9% byifuzo byo gufata buri munsi iyi vitamine.
Birashoboka ko abantu benshi bazwiho imbaraga z’ubudahangarwa bw'umubiri, Vitamine C ni ishyigikira sisitemu y’umubiri ikora neza. Inyungu zayo zirenze sisitemu yumubiri yo kurwanya radicals yubuntu no gushyigikira umusaruro wa kolagen.
Collagen, irindi jambo rigezweho ryiza, ni poroteyine irinda sisitemu nyinshi zoroshye z'umubiri, zirimo imitsi, amagufwa, karitsiye, na sisitemu y'amaraso. Nibyingenzi kandi kumisumari nzima, umusatsi, nuruhu, bivuze ko alfalfa itanga Vitamine C ikenewe mukubaka kolagen kugirango igufashe kureba no kumva neza.
4. Komeza amagufwa
Igikombe kimwe cy'imbuto za alfalfa zingana na 8% by'ifunguro rya buri munsi rya Vitamine K. Ntabwo aribyo gusa, Vitamine K ni vitamine ikunze kugaragara muri iyi mbuto nziza cyane. Iyi Vitamine K ningirakamaro kubuzima bwamagufwa kuko ifasha kubaka ingirangingo.
Ubushakashatsi bwakozwe ku bagore benshi bitabiriye amahugurwa bwerekanye ko abitabiriye gufata Vitamine K buri munsi batakunze kuvunika igufwa kurusha abayitabiriye banywa vitamine imwe.
Ku bageze mu zabukuru, abafite ostéoporose, cyangwa izindi miterere igabanya amagufwa, alfalfa ni inzira yoroshye yo kwemeza ko ufite Vitamine K ihagije mu mirire yawe.
5. Inkomoko ya fosifore
Nubwo iyi minerval yingenzi idashobora gukundwa nkicyuma na zinc, fosifore ningirakamaro kumagufa namenyo akomeye, gukora ADN na RNA, gushyigikira metabolisme nzima, ndetse no kurwanya indwara zinkari (UTIs).
Iyo uvura UTI, fosifore ihindura imikurire ya bagiteri iterwa na calcium nyinshi. Irabikora ihuza calcium kugirango izenguruke umubiri wose kandi itesha agaciro bagiteri ya aside (kandi ikunda kwandura).
Abahanga bavuga ko fosifore igabanya amahirwe yo kubona impyiko n'amabuye y'inkari. Nyamara, iyi minerval ntabwo isanzwe iboneka mumubiri kandi irashobora kugerwaho binyuze mubiryo gusa.
Kimwe cyo gutanga alfalfa gitanga mg 70 za fosifore. Nyamara, iyi ni 1.7% gusa yo gusabwa gufata buri munsi. Ibi bivuze ko alfalfa yonyine idashobora guhaza ibyo umubiri ukeneye.
6. Ibyuma byinshi
Kimwe na fosifore, fer ni imyunyu ngugu iboneka mu biryo. Alfalfa itanga 0,96 mg yicyuma mugihe kimwe, cyangwa hafi 50% byifuzo byo gufata buri munsi. Nubwo icyuma atari imyunyu ngugu yiganje cyane muri superfood, iracyafite inyungu nyinshi mubuzima.
Icyuma ni ngombwa mu gukora selile zitukura, kugenga umuvuduko wamaraso, guhindura ibiryo imbaraga (inzira bita metabolizing), no gushyigikira sisitemu nzima. Ibura ry'icyuma rirasanzwe, cyane cyane mu bagore no ku bantu batwite, kandi rishobora gutera ibibazo bitandukanye by'ubuzima, nka anemia yo kubura fer mu bihe bikomeye cyane.
Nyamara, kubantu benshi muri Amerika, kwinjiza alfalfa cyangwa izindi mboga mumirire yawe bituma umubiri wawe ubona imyunyu ngugu.
7. Ifasha kugabanya cholesterol
Ubushakashatsi bumwe bwerekana ko alfalfa ishobora gushyigikira urugero rwa cholesterol nkeya. Ubushakashatsi bwakozwe mu mwaka wa 2014 bwakozwe ku mbeba bwerekanye ko kongera ibinyobwa bya alfalfa bya buri munsi bifitanye isano no kugabanya urugero rwa lipoproteine nkeya, ubundi izwi ku izina rya cholesterol yangiza ishobora kuboneka mu maraso.
Abashakashatsi ntibafite ibimenyetso byerekana isano iri hagati ya alfalfa na cholesterol yo hasi. Nyamara, superfood igenzura byinshi mubyifuzo byimirire yabanyamerika yumutima yo gucunga cholesterol nubuzima bwumutima. Zimwe mu nama zirimo kurya imbuto n'imboga hamwe no kurya no kwishingikiriza kuri poroteyine zishingiye ku bimera nk'ibinyamisogwe.
8. Birashobora gufasha kugabanya ibimenyetso byo gucura
Imbuto ya Alfalfa nisoko karemano ishingiye ku bimera bya phytoestrogène, imiti ivanze na hormone estrogene. Kubantu bamwe, kongeramo alfalfa mumirire yabo birashobora gufasha gutanga uburuhukiro bwibimenyetso byo gucura.
Gucura ni kimwe mubikorwa byo gusaza kwumubiri kandi bikarangira igihe cyimyororokere cyumubiri. Muri iki gihe cyinzibacyuho, urugero rwa estrogene na progesterone birahinduka, bigatera umurongo wibisubizo mugihe umubiri ugerageza kwisubiraho.
Kubera ko kwibiza muri hormone akenshi bitera ibimenyetso bitameze neza byo gucura, urugero rwa estrogeneque yibibabi bya alfalfa byerekana ko bishobora gufasha kuringaniza imisemburo yumubiri muri rusange.
Ibi bivuze ko kurya imbuto ya alfalfa, yaba mbisi cyangwa nk'ibinini bya alfalfa, bishobora gutanga uburyo bwo gucunga ibimenyetso bisanzwe byo gucura, harimo guhindagurika, gushyuha, kudasinzira, no kubira ibyuya nijoro. Kubantu bari mu gihe cyo gucura, ubujurire bwibi biryo birenze urugero.
9. Bifitanye isano no gucunga neza ubuzima
Waba ugerageza kugabanya ibiro bike cyangwa gushaka uburyo bwo kugumana ibiro byiza, alfalfa itanga inyungu nyinshi zo gucunga ibiro. Iyi mbuto ni karori nke cyane, bigatuma iba nziza mu kugabanya ibiro.
Nyamara, amababi ya alfalfa yuzuyemo fibre, igufasha kumva wuzuye igihe kirekire nta kwifuza gutunguranye kunyerera nyuma. Usibye kuba bigaragara neza kubantu ku mirire, abahanga banakunda inyungu zongera metabolisme ya alfalfa.
Ubushakashatsi bwakozwe ku mbeba bwashyigikiye ibi byerekana ko alfalfa ishobora gufasha kongera imbaraga z'umubiri hamwe na metabolisme ku buryo umubiri utwika amavuta nubwo udakora. Nubwo hakiri amakuru yemeza ingaruka ziterwa na alfalfa ku mubiri w'umuntu, abahanga bemeza ko ingaruka zisa, niba atari zimwe.
10. Gucunga diyabete
Abahanga benshi bemeza ko ibirimo fibre nyinshi ya alfalfa bifasha gutinda kwinjiza glucose muri sisitemu yumubiri. Ntabwo ibi bifasha gusa kugenzura urugero rwisukari rwamaraso mu maraso, ariko abahanga bavuga ko bishobora gufasha gucunga diyabete iyo ifashwe nkibiryo byokurya.
Nubwo nta kimenyetso cyerekana ubushakashatsi bwakozwe ku bantu, kwipimisha inyamaswa byerekana ko imiti ya alfalfa isanzwe igabanya amaraso glucose yumubiri, cholesterol, na triglyceride (ibinure).
Birumvikana ko hari inyungu nkeya za chimique-alfalfa kuri diyabete. Gucunga ibiro hamwe nimirire yibanda ku biribwa bishingiye ku bimera ni ishingiro ryo gufasha abantu barwaye diyabete kubaho neza no kugabanya ibibazo byubuzima buzaza.
11. Ubuzima bwumutima
Flavonoide, ibimera bivangwa na antioxydeant na anti-inflammatory, ni byinshi mumababi ya alfalfa. Flavonoide yerekanwe kugabanya ibyago byo kurwara umutima ndetse no guhagarara k'umutima birinda imiyoboro y'amaraso guhagarika umutima no gutwika. Ikibabi cya Alfalfa gishobora kandi gufasha abantu bafite hypertension.
Mu buryo nk'ubwo, saponine iboneka mu kibabi cya alfalfa ihuza cholesterol kandi igabanya iyinjira ryayo mu maraso. Kubera akamaro kayo, alfalfa irashobora gufasha kurinda ubuzima bwumutima nimiyoboro yimitsi no guteza imbere amaraso meza, bikagabanya ibyago byindwara z'umutima nizindi ndwara zitembera.
12. Umuvuduko wamaraso no kuzenguruka
Ikibabi cya Alfalfa kirimo potasiyumu nyinshi, imyunyu ngugu ikomeye ishobora gufasha kuzamura umuvuduko ukabije n'umuvuduko w'amaraso. Kwiyongera kwa potasiyumu birashobora gufasha mukugabanya umuvuduko ukabije wamaraso, kugabanya ibyago byindwara z'umutima na stroke. Kurundi ruhande, sodium igira ingaruka zinyuranye kandi irashobora kuzamura umuvuduko wamaraso.
Ikibabi cya Alfalfa kirashobora kugabanya ibyago byo guhungabana no gutembera kwamaraso mukuzamura amaraso meza. Irashobora kandi kongera ogisijeni mu ngingo z'umubiri no kuzamura urwego rusange rw'ingufu.
13. Imikorere yo kumenya
Vitamine E, vitamine K, na folate byose ni intungamubiri ziboneka mu kibabi cya alfalfa zishobora gufasha gukomeza imikorere yubwenge. Vitamine E irimo antioxydants irinda ubwonko kwangirika ku buntu, kandi vitamine K ifitanye isano no kwibuka neza no gukora mu mutwe. Mu buryo nk'ubwo, folate irashobora gufasha mukurinda kugabanuka kwubwenge kubantu bakuze.
Kubera imiterere ya neuroprotective, ikibabi cya alfalfa gishobora gufasha gukomeza imikorere yubwonko bwiza, cyane cyane kubarwaye imyaka yo guta ubwenge. Mugihe hakenewe ubushakashatsi bwinshi, kuringaniza imirire nubunyu ngugu birashobora kurinda ubwonko nibikorwa byubwenge.
14. Ubuzima bwuruhu
Amababi ya Alfalfa afite intungamubiri nyinshi nka vitamine C, vitamine E, na chlorophyll, zose zikenewe ku ruhu rwiza. Vitamine C iteza imbere uruhu no gukomera mu gufasha mu gukora umusaruro wa kolagen, mu gihe vitamine E itanga ingaruka za antioxyde kandi ikarinda uruhu kwangirika ku buntu.
Byongeye kandi, amababi ya alfalfa ya zinc hamwe na chlorophyll bifasha kugabanya uburibwe bwuruhu hamwe na acne ikabije, gutera gukira ibikomere, no kurwanya gusaza imburagihe. Mugutanga intungamubiri zingenzi, ikibabi cya alfalfa gishobora gushyigikira uruhu rwiza no kugabanya uburibwe.
15. Kurinda Kanseri
Phytochemicals iboneka mu kibabi cya alfalfa, nka saponine, coumarine, na flavonoide, byagaragaye ko bigabanya ibyago byo kurwara kanseri. Izi mvange zirashobora gufasha kurinda ingirabuzimafatizo z'umubiri kwangirika kandi zishobora gufasha kwirinda gukura kwa kanseri.
Byongeye kandi, amababi ya alfalfa arimo chlorophyll, ishobora gufasha mukurinda iterambere ryubwoko bumwe na bumwe bwa kanseri. Mugihe hakenewe ubushakashatsi bwinshi kugirango dusobanukirwe neza imiterere ya alfalfa irwanya kanseri, irashobora gufasha gukumira no kugabanya ikwirakwizwa rya kanseri.
Ni bangahe amababi ya alfalfa ukwiye gufata kumunsi?
Nta cyifuzo gihamye kijyanye na alfalfa ukwiye kurya. Ariko rero, menya ko abantu batwite, bakoresheje amaraso, cyangwa bafite ubudahangarwa bw'umubiri barashobora kwanga kugabanya cyangwa kwirinda alfalfa. Imbuto mbisi zifite ibyago byinshi bya bagiteri zishobora gutera indwara zikomeye ziterwa nibiribwa.
Igihe cyo kohereza: Nzeri-25-2023
