dill (Anethum kabari) ganye ne da ake samu a cikin abinci na Turai da Asiya ().
Har ila yau, ana kiransa ciyawa dill, shukar tana da siriri mai tushe tare da canza launin ganye mai laushi da launin ruwan kasa, lebur, tsaba masu kyau. Yayin da ganyen ke da ɗanɗano mai laushi, ɗanɗanon ganye, tsaban dill sun fi ƙamshi, tare da ɗanɗanon citrus mai haske wanda yayi kama da tsaba na caraway.
A matsayin ganye da yaji, Dill ana amfani da su don haɓaka ɗanɗanon jita-jita daban-daban. Sau da yawa ana haɗa shi da salmon, dankali da miya na tushen yogurt.
Baya ga amfani da abinci, Dill yana da wadatar sinadirai da dama kuma a al'adance an yi amfani da shi don magance cututtuka daban-daban, ciki har da matsalolin narkewar abinci, colic a jarirai, da warin baki ().
Wannan labarin yayi nazari akan amfanin Dill da sinadirai da lafiya, da kuma hanyoyin yin amfani da shi wajen dafa abinci.
dill
Table na abubuwan ciki
Bayanan abinci mai gina jiki
Kofi ɗaya (gram 9) na sabbin sprigs dill yana samar da kusan ():
- Calories: 4
- Vitamin C: 8% na Ƙimar Kullum (DV)
- Harshen Manganese: 5% na DV
- Vitamin A: 4% na DV
- Folate: 3% na DV
- Ironarfin: 3% na DV
Fresh Dill yana da ƙananan adadin kuzari, amma abin mamaki mai kyau tushen tushen bitamin da ma'adanai masu mahimmanci, ciki har da bitamin C, manganese, da bitamin A ().
wani sinadari ne mai mahimmanci wanda ke da mahimmanci don kiyaye hangen nesa da tallafawa tsarin rigakafi mai kyau. Hakanan yana taka rawa wajen haifuwar namiji da mace (, ).
Hakazalika, bitamin C yana da mahimmanci ga tsarin garkuwar jikin ku kuma yana taimakawa tare da samuwar kashi, warkar da raunuka da metabolism (, ).
Bugu da ƙari, an nuna shi azaman antioxidant mai ƙarfi wanda ke taimakawa kare ƙwayoyin ku daga lalacewa ta hanyar ƙwayoyin cuta marasa ƙarfi da ake kira radicals free (,).
Dill kuma yana da kyau tushen. Ko da yake ana buƙatar shi a cikin ƙananan adadi, yana da mahimmancin ma'adinai wanda ke goyan bayan aikin yau da kullum na kwakwalwarka, tsarin jin tsoro, da sukari da mai metabolism ().
Bugu da ƙari, sabo ne dill yana samar da 1-2% na DV don alli, jan karfe, magnesium, potassium, riboflavin, da zinc ().
Duk da haka, saboda sabo ne dill yawanci ana cinyewa a cikin ƙananan adadi fiye da kofi 1 (gram 9), adadin abubuwan gina jiki da kuke samu daga yayyafa shi akan abincinku zai ragu sosai.
Amma ga tsaba na Dill, suna da fa'idodi masu yawa iri ɗaya. Cokali ɗaya (gram 6,6) na tsaba yana ba da kashi 8% na DV na calcium, 6% na DV don baƙin ƙarfe, da 1 zuwa 5% na DV don magnesium, manganese, phosphorus, da potassium ().
summary
Fresh Dill yana da ƙananan adadin kuzari amma yana da kyau tushen yawancin abubuwan gina jiki, ciki har da bitamin C, magnesium da bitamin A.
Yiwuwar Amfanin Dill
Tare da sunansa da aka samo daga tsohuwar kalmar Norse "dilla," ma'ana don kwantar da hankali, ana amfani da dill tun zamanin da don magance ciwon ciki a jarirai da cututtuka na narkewa, da kuma taimakawa wajen shayar da nono ().
Ko da yake waɗannan ƙarin amfani na gargajiya ba su sami tallafi ta hanyar bincike ba, an nuna Dill yana da wasu fa'idodin kiwon lafiya.
Rich a cikin antioxidants
su ne mahadi na halitta waɗanda ke taimakawa kare ƙwayoyin cuta daga lalacewa ta hanyar ƙwayoyin cuta marasa ƙarfi da ake kira free radicals ().
A sakamakon haka, bincike ya nuna cewa cin abinci mai arziki a cikin antioxidants na iya taimakawa wajen rage kumburi na kullum da kuma hana ko ma magance wasu cututtuka, ciki har da cututtukan zuciya, cutar Alzheimer, rheumatoid arthritis, da wasu nau'in ciwon daji (, ).
An gano tsaba da ganyen dill suna da wadata a cikin mahaɗan tsire-tsire masu yawa tare da kaddarorin antioxidant, gami da (,):
- Flavonoids. Wadannan mahadi na shuka an danganta su da rage haɗarin cututtukan zuciya, bugun jini, da wasu nau'ikan ciwon daji. Hakanan suna iya taka muhimmiyar rawa a lafiyar kwakwalwa (, , ).
- Terpenoids. Ana samun waɗannan mahadi a cikin mahimman mai kuma suna iya kariya daga cututtukan hanta, zuciya, koda da ƙwayoyin cuta ().
- Tannins. Alhaki ga haushi a yawancin abinci na tushen shuka, an nuna tannins suna da kaddarorin antioxidant masu ƙarfi, da tasirin antimicrobial ().
Bugu da ƙari, Dill tushen tushen bitamin C ne mai kyau, wanda kuma aka nuna yana da kaddarorin antioxidant masu ƙarfi (, ).
Zai iya amfanar lafiyar zuciya
Cutar zuciya ita ce kan gaba wajen mutuwa a duniya. Duk da haka, Hukumar Lafiya ta Duniya ta kiyasta cewa kusan kashi 75% na cututtukan zuciya za a iya kare su ta hanyar rage haɗarin haɗari kamar rashin cin abinci mara kyau, shan taba da rashin motsa jiki (, ).
Ƙarin abubuwan haɗari ga cututtukan zuciya sun haɗa da hawan jini, triglycerides, da LDL (mara kyau) matakan cholesterol, da kuma kumburi na kullum (,).
Flavonoids, kamar waɗanda aka samo a cikin dill, an nuna su suna da kaddarorin antioxidant da anti-inflammatory ().
Bugu da ƙari, binciken dabba ya nuna cewa tsantsa dill na iya samun tasirin cholesterol- da triglyceride-lowing effects. Duk da haka, bincike a cikin mutane ya fi gauraye (,).
Wani bincike na mutane 91 da ke da babban adadin cholesterol da matakan triglyceride sun gano cewa shan allunan cirewar dill 6 a kowace rana tsawon watanni 2 yana inganta yawan adadin cholesterol da matakan triglyceride, amma bai canza matakan HDL (mai kyau) cholesterol ba ().
Duk da haka wani binciken na mutane 150 masu high cholesterol da triglyceride matakan ba a lura da wani gagarumin canje-canje a cikin cholesterol ko triglyceride matakan bayan 6 makonni na shan dill Allunan kullum ().
Koyaya, yana da mahimmanci a lura cewa yawancin binciken da ke bincika tasirin dill akan lafiyar zuciya sun yi amfani da tsantsa. Don haka, ba a san yadda sabo ko busasshiyar dill a cikin abincinku zai iya shafar lafiyar zuciya ba.
Gabaɗaya, kodayake antioxidants a cikin tsantsa dill na iya amfanar lafiyar zuciya gabaɗaya, ana buƙatar ƙarin karatu a cikin mutane don kimanta tasirin dill akan cholesterol da matakan jini.
Zai iya taimakawa rage sukarin jini
Matsalolin na yau da kullun suna da alaƙa saboda suna iya ƙara haɗarin yanayi kamar juriya na insulin, ciwo na rayuwa, da nau'in ciwon sukari na 2 ().
An ba da shawarar cewa dill yana da tasirin hypoglycemic ().
A gaskiya ma, bincike da yawa a cikin dabbobi masu ciwon sukari sun nuna gagarumin ci gaba a cikin matakan sukari na jini na azumi tare da allurai na yau da kullum na dill. Duk da haka, bincike a cikin mutane yana da iyaka (, ).
Maiyuwa yana da kaddarorin maganin ciwon daji
Monoterpenes wani nau'i ne na terpenes, waxanda suke da tsire-tsire masu tsire-tsire da ke da alaƙa da maganin ciwon daji, antiviral, antifungal, da anti-inflammatory Properties (,).
Ana samun su da yawa a cikin mahimman mai na tsire-tsire kamar dill kuma an danganta su da ().
Musamman, d-limonene wani nau'i ne na monoterpene wanda bincike ya nuna zai iya taimakawa wajen hanawa da magance ciwon huhu, nono, da ciwon hanji (, ,).
Kamar yadda dill yana da wadata a cikin monoterpenes, musamman d-limonene, yana iya samun maganin ciwon daji. Duk da haka, a halin yanzu babu wani bincike kan tasirin dill ko dill a kan hadarin ciwon daji ko magani.
Wasu fa'idodi masu yuwuwa
Dill kuma na iya amfanar lafiyar ku ta hanyoyi masu zuwa:
- Antibacterial Properties. Dill mahimman mai suna da tasirin kashe ƙwayoyin cuta waɗanda ke yaƙar ƙwayoyin cuta masu haɗari, kamar Klebsiella pneumoniae et Staphylococcus aureus (, , ).
- Lafiyar kashi. Dill ya ƙunshi alli, magnesium da phosphorus - duk waɗannan suna da mahimmanci ga ().
- Ciwon haila. Dill mahimman mai na iya taimakawa rage radadin ciwon ciki a lokacin al'ada. Koyaya, bincike a halin yanzu yana iyakance kuma gauraye (,).
summary
Dill yana da wadata a nau'ikan tsire-tsire iri-iri waɗanda za su iya samun fa'idodin kiwon lafiya da yawa, gami da kariya daga cututtukan zuciya da wasu nau'ikan ciwon daji. Bugu da ƙari, dill na iya taimakawa rage matakan sukari na jini, amma ana buƙatar ƙarin nazarin ɗan adam.
Yiwuwar illa
Dill gabaɗaya yana da aminci don amfani. Duk da haka, a wasu lokuta da ba kasafai aka nuna shi yana haifar da rashin lafiyan halayen, amai, bakin ƙaiƙayi, kumbura ja a harshe, da kumburin makogwaro ().
Bugu da ƙari, ana ba da shawarar guje wa allunan dill ko abubuwan da aka cire a lokacin daukar ciki da shayarwa, saboda bincike kan amincin su ya iyakance.
taƙaitawa
Amfanin dafuwa na dill ana ɗaukar lafiya ga yawancin mutane, sai dai a lokuta da ba kasafai ba inda zai iya haifar da amsa rashin lafiyan. Bugu da ƙari, an shawarci mata masu juna biyu ko masu shayarwa da su guje wa kwayoyin dill ko abin da aka cire.
Yi amfani da dill
Dill abu ne mai ɗanɗano wanda ke da sauƙin ƙarawa a cikin abincin ku.
Anan akwai wasu hanyoyi don ƙara sabon dill a cikin abincinku:
- Yi amfani da shi azaman kayan ado don miya ko gasasshen kayan lambu.
- Yayyafa shi da salatin kokwamba mai sanyi.
- Yi amfani da shi a cikin salatin dankalin turawa ko akan gasa ko gasasshen dankali.
- Sanya shi a kan gravlax.
- Dama cikin dips na tushen yogurt kamar tzatziki.
- Yanke kuma ƙara zuwa salads.
- Yi amfani da shi don ƙara dandano ga kifi, rago ko jita-jita na kwai.
- Ƙara shi zuwa gurasar da aka dafa.
- Hada shi a cikin miya, marinades ko.
Hakanan za'a iya amfani da dill mai bushe don ƙara dandano ga tsomawa, marinades, da dankalin turawa, kaza, ko salads tuna.
Dangane da tsaba, ana iya amfani da tsaba na dill gaba ɗaya ko a niƙa kuma a ƙara su cikin burodi, miya ko kayan lambu. Hakanan za'a iya amfani da su don yin pickles na dill.
summary
Dill ganye ne mai amfani da yawa wanda za'a iya amfani dashi a cikin jita-jita iri-iri, kamar a cikin salatin dankalin turawa, miya na tzatziki, ko akan kifi. Ana iya amfani da tsaba na Dill azaman yaji don ɗanɗano abinci kamar pickles ko burodi.
Yadda ake adana dill
Don adana sabon dill, da farko za ku fesa ganyen da ruwa mai sanyi, ku nannade rassan a hankali a cikin tawul na takarda, sannan ku sanya su a cikin jakar filastik zip-top.
Ajiye dill a cikin aljihun firji har zuwa mako 1. Don ajiya mai tsayi, Hakanan zaka iya daskare sabon dill ta hanyar kurkura sannan sanya sprigs a cikin Layer guda ɗaya akan takardar kuki a cikin injin daskarewa.
Da zarar an daskare, canja wurin igiyoyin zuwa jakar daskarewa kuma a ajiye su har zuwa watanni 6 don dandano mafi kyau.
Ana iya amfani da dill mai daskararre wajen dafa abinci ba tare da narke ba tukuna. Ya kamata a adana busassun dill da dill tsaba a cikin akwati marar iska a wuri mai sanyi, duhu har tsawon watanni 6 zuwa shekara 1 ().
summary
Idan an adana shi da kyau, sabon dill zai adana har zuwa mako 1 a cikin firiji kuma har zuwa watanni 6 a cikin injin daskarewa. Ya kamata a adana busassun tsaba na dill da dill na watanni 6 zuwa shekara 1.
Mai
Mai arziki a cikin antioxidants da kyakkyawan tushen magnesium da bitamin A, dill na iya samun fa'idodin kiwon lafiya da yawa, gami da kariya daga cututtukan zuciya da kansa.
Duk da haka, yana da mahimmanci a tuna cewa yawancin nazarin akan fa'idodin dill suna amfani da ruwan 'ya'yan dill. Don haka, ba a sani ba ko amfani da sabo ko busasshiyar dill zai yi tasiri iri ɗaya.
Ko ta yaya, dill tsaba da ganye na iya ƙara dandano da pop na launi zuwa iri-iri na jita-jita. Idan an adana shi da kyau, sabon dill zai iya wucewa har zuwa mako 1 a cikin firiji da watanni da yawa a cikin injin daskarewa.
Gabaɗaya, Dill ɗanɗano ne wanda zai iya ƙara haɓakar sinadirai a cikin abincin ku.
