Man gyada ya zama daya daga cikin shahararrun abinci. Hakanan yana ɗaya daga cikin mafi arha tushen furotin kayan lambu waɗanda za mu iya samu.
Duk da fa'idar da ke tattare da sinadirai, man gyada na da yawan kitse da kalori. Cokali biyu kacal suna ba da ƙasa da kashi ɗaya bisa huɗu na shawarar yau da kullun na mai, wasu daga cikinsu sun cika. Har ila yau, a matsayin nau'in gyada da aka sarrafa, yana daya daga cikin nau'i takwas da aka fi sani da allergens.
Duk da haka, fa'idodin abinci mai gina jiki sau da yawa yakan wuce sakamakon, musamman ga mutanen da ba su da isasshen abinci mai gina jiki ko kuma kawai ba sa samun isasshen furotin a cikin abincinsu.
Mene ne wannan?
Man gyada abinci ne da ba a sarrafa shi ba. Asali gyada ne, wani lokaci ana gasa su, a nika su har sai sun zama manna. Koyaya, wannan ba gaskiya bane ga yawancin samfuran kasuwanci. Waɗannan na iya ƙunsar abubuwa daban-daban da aka ƙara, kamar su sukari, mai kayan lambu, da kitse mai yawa.
Kuma an danganta cin sukari da yawa da kitse mai yawa da yanayin kiwon lafiya daban-daban, ciki har da cututtukan zuciya. Maimakon siyan kayan abinci da aka sarrafa tare da ƙarin abubuwa daban-daban, ana ba da shawarar a zaɓi man gyada tare da man gyada kawai da wataƙila ɗan gishiri a matsayin sinadarai.
Kayan abinci
A cikin cokali 2 (gram 32) na man gyada mai santsi tare da ƙara gishiri muna samun ƙimar sinadirai masu zuwa:
- Makamashi: 190 adadin kuzari
- Kitse: gram 16
- Carbohydrates: 8 g
- Fiber: 2 gram
- Sugar: 3 g
- Protein: gram 7
- Sodium: 140 MG
Marufin yakan lissafta man gyada guda ɗaya kamar cokali 2 (gram 32), game da adadin da ake buƙata don yin man gyada da sanwicin jelly. Kamar sauran nau'ikan man shanu na goro, wannan yana da yawan adadin kuzari da mai.
Duk da haka, yana tattara abinci mai yawa a cikin irin wannan ɗan ƙaramin adadin abinci. Kuma saboda yana iya sa ka ji da sauri sosai, ba kasafai kake cin abinci da yawa ba.
Carbohydrates
Man gyada yana da ƙarancin carbohydrates. Carbohydrates da ke cikin hidimar gyada sune kawai 13-16% na jimlar nauyin su, wanda ke fassara zuwa ma'aunin glycemic na kawai 14. Abin da wannan ke nufi shine ɗayan sabis ɗin ba shi da yuwuwar rinjayar sukarin jinin ku. mafi girman ma'aunin glycemic, kamar farin burodin da ake amfani da shi don yin sanwicin man gyada.
Yawancin carbohydrates da ke cikin gyada suna da rikitarwa, nau'in da jiki ke rushewa a hankali don haɓaka metabolism. A gefe guda kuma, man gyada yana da ƙasa a cikin carbohydrates masu sauƙi waɗanda ke haifar da hawan jini.
Kayan mai
Ko da yake gram 16 na mai a kowane hidima na iya yin kama da yawa, yawancinsa mai kitse ne da kitse mai “lafiya”. Kusan kashi 4 cikin dari ne kawai ke fitowa daga kitse mai “marasa lafiya”, irin wanda zai iya toshe arteries.
Monounsaturated fats zo musamman daga oleic acid (wanda tabbatacce tasiri matakan cholesterol), yayin da polyunsaturated fats zo yafi daga linoleic acid (wanda taimaka gina tsoka). Man gyada kuma ya ƙunshi adadi mai yawa na Omega-3 fatty acid, waɗanda ke hana kumburi kuma suna da alaƙa da ƙarancin haɗarin ciwon sukari da cututtukan zuciya.
Duk da yawan mai, man gyada ita kanta ba ta da cholesterol.
Amintaccen
Kusan 35% na jimlar nauyin ya fito ne daga furotin, yana mai da shi ɗayan mafi kyawun tushen furotin mara nama. A gram 7 a kowace hidima, zaka iya ƙara yawan abincin yau da kullun idan kai mai cin ganyayyaki ne ko kuma kawai ba ka sami isasshen furotin a cikin abincinka ba.
Kayan masarufi
Man gyada yana da wadataccen abinci mai gina jiki kuma zai iya taimaka mana saduwa da abubuwan da ake amfani da su na yau da kullun don bitamin da ma'adanai. Yana cike da mahimman bitamin B, da ma'adanai masu mahimmanci da antioxidants.
A cikin gram 32 muna samun adadin yau da kullun na waɗannan micronutrients masu zuwa:
- Copper: 43%
- Folate: 20%
- Iron: 22%
- Magnesium: 14%
- Manganese: 28%
- Potassium: 18%
- Vitamin B1 (thiamine): 17%
- Vitamin B3 (niacin): 25%
- Vitamin B5 (pantothenic acid): 11%
- Vitamin B6 (pyridoxine): 9%
- Vitamin E: 18%
- Zinc: 10%
Amfanin
Akwai fa'idodi da yawa ga kai-tsaye gami da man gyada a cikin abincin ku.
Mai arziki a cikin furotin
Ko da yake man gyada yana da yawan furotin, yana da ƙasa a cikin muhimman amino acid. methionine. Gyada na cikin dangin legume, wanda kuma ya hada da kaji, da wake, da lentil. Protein legume yana da ƙasa sosai a cikin methionine da cysteine idan aka kwatanta da furotin dabba.
Rancin methionine gabaɗaya yana da alaƙa da ƙarancin furotin gabaɗaya ko wasu jihohin cuta. Yana da wuyar gaske a cikin mutanen da gaba ɗaya ke cikin koshin lafiya.
A gefe guda kuma, an yi tunanin ƙarancin shan methionine yana da wasu fa'idodin kiwon lafiya. Bincike ya nuna cewa zai iya tsawaita tsawon rayuwar beraye da beraye, amma ba a san ko yana aiki iri daya a cikin mutane ba.
karamin carb
Man gyada mai tsabta ya ƙunshi carbohydrates 20% kawai, wanda ya sa ya dace da rage cin abinci maras nauyi. Hakanan yana haifar da raguwar hauhawar sukari a cikin jini, yana mai da shi kyakkyawan zaɓi ga masu ciwon sukari na 2.
Wani babban bita na bincike ya gano cewa cin man gyada akai-akai yana da alaƙa da ƙarancin haɗarin kamuwa da ciwon sukari na 2 a cikin dogon lokaci. An danganta waɗannan fa'idodin a wani ɓangare na acid oleic, ɗayan manyan kitse a cikin gyada.
Ya ƙunshi lafiyayyen kitse
Tunda yana da kitse sosai, hidimar gram 100 ta ƙunshi babban adadin adadin kuzari 597. Duk da babban abun ciki na caloric, cin abinci mai matsakaici yana da kyau akan rage cin abinci mai nauyi. Kuma tun da man gyada yana da yawan kitse masu lafiya a zuciya kuma yana da kyakkyawan tushen furotin, zai iya zama kyakkyawan zabi ga masu cin ganyayyaki ko masu bin tsarin abinci mai gina jiki don shigar da su cikin abincinsu daidai gwargwado.
Rabin kitsen da ke cikin man shanu yana da sinadarin oleic acid, lafiyayyan nau'in kitsen da ba shi da tushe wanda kuma ana samunsa da yawa a cikin man zaitun. An danganta Oleic acid zuwa fa'idodin kiwon lafiya daban-daban, kamar ingantacciyar fahimtar insulin.
Man gyada kuma ya ƙunshi wasu linoleic acid, muhimmin Omega-6 fatty acid mai yawa a yawancin mai. Wasu nazarin sun nuna cewa yawan amfani da Omega-6 fatty acids, dangane da Omega-3, na iya ƙara kumburi da haɗarin cututtuka na kullum.
Yana inganta asarar nauyi
An yi imanin man gyada yana taimakawa rage nauyi ta hanyar inganta wadatuwa saboda furotin da abun ciki mai kitse. Ta hanyar hana sha'awar ku, zaku iya taimakawa wajen kiyaye nauyin lafiya da rage haɗarin kiba.
Yayin da zai iya taimakawa wajen sarrafa sha'awar ku, yana da mahimmanci don sarrafa rabonku. A ƙarshe, babu abinci da za a iya la'akari da "haske" idan abinci biyu suna wakiltar 50% na mai kullum da kashi 20% na abinci mai kalori 2000.
Mai arziki a cikin antioxidants
Kamar yawancin abinci na gaske, man gyada ya ƙunshi fiye da ainihin bitamin da ma'adanai. Hakanan yana ƙunshe da wasu sinadirai masu aiki da yawa waɗanda zasu iya samun wasu fa'idodin kiwon lafiya.
Yana da wadataccen arziki a cikin antioxidants kamar p-coumaric acid, wanda zai iya rage cututtukan arthritis. Har ila yau, ya ƙunshi wasu resveratrol, wanda ke da alaƙa da ƙananan haɗarin cututtukan zuciya da sauran cututtuka na yau da kullum a cikin dabbobi. Resveratrol yana da sauran fa'idodi masu yawa, kodayake shaida a cikin mutane har yanzu tana da iyaka.
Matsaloli masu yiwuwa
Ko da yake man gyada yana da gina jiki sosai, danyen man gyada yana iya ƙunsar abubuwa masu illa, gami da aflatoxins. Wannan shi ne saboda gyada na girma a ƙarƙashin ƙasa, inda za a iya yin mulkin mallaka da wani nau'i mai yaduwa da ake kira Aspergillus. Wannan nau'in sinadari ne na aflatoxins, wanda ake ganin yana da illa ga lafiya.
A cewar Cibiyar Cancer ta kasa, ba a sami rahoton bullar cutar da ke da alaka da aflatoxin a Spain ba. Duk da haka, akwai wasu damuwa game da illolin aflatoxin na dogon lokaci a cikin lafiyar jiki, musamman a kasashe masu tasowa. A haƙiƙa, wasu nazarin ɗan adam da aka gudanar a ƙasashe masu tasowa sun danganta kamuwa da cutar sankarar hanta aflatoxin, da raguwar girma ga yara, da jinkirta haɓakar tunani.
Abin farin ciki, sarrafa man gyada na iya rage yawan adadin aflatoxins da ke cikin samfurin ƙarshe. Hakanan zamu iya rage haɗarin da ke tattare da bayyanar aflatoxin ta hanyar zabar nau'ikan kasuwanci da zubar da duk wani nau'in goro wanda ya bayyana m, ya lalace, ko canza launin.
Yana amfani
Ana iya shigar da man gyada a cikin abincin yau da kullun ta hanyoyi da yawa.
Mix tare da miya
Yana da kuskure cewa wani abu mai dadi kamar man gyada ana iya hadawa a cikin miya mai gishiri. Amma me yasa ba gwada shi ba?
Za mu hada cokali guda na man gyada da miya da muka fi so kuma za mu yi mamakin sakamakon. Miyar da aka haɗe da wannan kirim wani abu ne wanda zai iya ɗaukar duk wani dafaffen abubuwan da muke ci tare da ketchup. A gaskiya ma, hamburgers da yawa sun haɗa da wannan kirim a cikin miya.
tare da salatin
Kodayake 'yan kaɗan sun san wannan dabarar gastronomic, ana iya amfani da ita. Ana ƙara taɓawa na zaƙi a yawancin salads ta hanyar vinegar mai zaki ko mai.
Amma kuma za mu iya ba shi ɗanɗano mai ɗanɗano wanda ya gauraya daidai da duk kayan lambu da muke sakawa a cikin salatin. Ba dole ba ne ka ƙara da yawa don lura da dandano.
ice cream topping
Kowa yana jin daɗin ice cream sau ɗaya a ɗan lokaci, kuma mukan sanya shi da ɗan cakulan ko syrup strawberry kuma mu yayyafa ɗan goro a sama.
Yanzu, za mu gwada shan wannan cokali na ice cream na vanilla tare da cokali na man gyada a saman; dandano na nutty ya dace daidai da ƙanshin vanilla kuma yana ba mu nau'i daban-daban na dandano.
Mix da granola
Kyakkyawan karin kumallo shine cikakkiyar ma'auni na abinci mai gina jiki da dandano, kuma granola, tare da ɗan man gyada, wani abu ne da zai iya yin duka biyu.
Ba za ku taba shakkar darajar sinadirai na granola tare da busassun 'ya'yan itace da kwayoyi, tare da cokali na man gyada tare da shi; Abinci ne mai daɗi don ci don karin kumallo.
motsa da hatsi
Oatmeal alama ce ta hatsi ga mutanen da ke cin abinci ko ƙoƙarin rasa nauyi. Koyaya, cin oatmeal na yau da kullun na iya samun ɗan wahala.
Cokali guda na man gyada na iya sanya wannan abincin mai ban sha'awa ya zama abin haskaka rana. Ƙarƙashin jin dadi tare da man shanu ba zai taba yin mummunar cutar da tsare-tsaren asarar nauyi ba; maimakon haka, za mu rage sha'awar abinci kuma za mu taimaka mana rage kiba.
Mix da 'ya'yan itatuwa
Bugu da ƙari, ana cin abinci a matsayin yada, wannan wata hanya ce ta cin man gyada. Ayaba da tuffa na daga cikin ’ya’yan itatuwa da aka fi so da man goro da ake ci da su.
Hakanan zamu iya yin salatin 'ya'yan itace tare da 'ya'yan itacen da muka fi so kuma mu ƙara cokali guda na gyada ko man almond.
Ki doke shi da madarar madara
Smoothies sanannen abin sha ne a tsakanin matasa, kuma mutanen da ke kan abinci galibi suna sha. Da kansu, shakes ɗin suna da daɗi sosai kuma galibi suna da ƙimar sinadirai na kayan da aka yi su.
Yin bulala cokali ɗaya na man gyada na iya ƙara ɗanɗanon girgizar tare da mayar da ita abin sha wanda zai cika mu da kuzari da daɗi.
yada akan burodi
Toast ko da yaushe yana kallon ɗan karin kumallo mara kyau, amma idan muka ƙara wasu 'ya'yan itatuwa da kayan marmari ga gurasar tare da wani nau'i daban-daban da ƙwanƙwasa na man gyada fa?
Ana iya samun hanyoyi da yawa don amfani da man gyada tare da burodi. Za mu iya amfani da shi don yadawa ko fesa a matsayin murfin; wannan zai sa gurasa mai sauƙi mai daɗi da lafiya sosai.