man gyada, gasasshen ƙasa har sai an manna gyadaan yi daga. Domin yana da daɗi kuma yana da amfani, yana ɗaya daga cikin abincin da yara ba za su daina yin karin kumallo ba.
Cushe da muhimman abubuwan gina jiki kamar bitamin, ma'adanai, da fats masu lafiya man gyadaSaboda yawan kitsensa, yana da yawan kalori.
A cikin man gyada da aka sarrafa kitse mai kuma ya ƙunshi abubuwa masu cutarwa kamar sukari. Yawan cin sukari da kitse mai yawa yana haifar da matsalolin lafiya iri-iri, kamar cututtukan zuciya.
A cikin wannan rubutu gyadaAbubuwan da aka fada game da shi na cikin wadanda aka samar da su ta zahiri.
Menene Amfanin Man Gyada?
tushen furotin
Gyada man gyadaYana da madaidaicin tushen makamashi kamar yadda ya ƙunshi dukkanin ma'adanai guda uku.
Gyada man gyada Yana da wadata a cikin furotin.
Low a cikin carbohydrates
Man gyada zalla 20% kawai carbohydrateMotoci Wannan ƙananan kuɗi ne.
Tare da wannan fasalin, abinci ne mai dacewa ga marasa lafiya da nau'in ciwon sukari na 2.
Kitsen lafiyayyen abun ciki
Gyada man gyadaDomin yana da yawan kitse, haka nan ma yana da yawan adadin kuzari.
Gyada man gyadaRabin man da ke cikin man zaitun ya kunshi oleic acid, wanda kuma ana samunsa da yawa a cikin man zaitun.
Oleic acidYana da fa'idodi da yawa, kamar inganta haɓakar insulin.
Ya ƙunshi bitamin da ma'adanai
Gyada man gyada Yana da matukar gina jiki. 100 grams gyada yana ba da yawancin bitamin da ma'adanai:
Vitamin E: 45% na bukatun yau da kullun
Vitamin B3 (Niacin): 67% na abubuwan yau da kullun
A lokaci gudabiotin Yana da wadataccen abinci mai gina jiki kuma ya ƙunshi matsakaicin adadin bitamin B5, baƙin ƙarfe, potassium, zinc da selenium. 100 grams gyada Yana da adadin kuzari 588.
Antioxidant abun ciki
Gyada man gyada Ya ƙunshi muhimman bitamin da ma'adanai.
Har ila yau, yana da wadata a cikin magungunan antioxidants irin su p-coumaric acid, wanda ke rage ƙwayar cuta a cikin berayen.
Hakanan yana rage haɗarin cututtukan zuciya sake sarrafawa Ya ƙunshi.
Menene illar man gyada?
aflatoxin
Gyada man gyada Ko da yake yana da wadataccen abinci mai gina jiki, yana kuma ƙunshe da abubuwa masu illa. Aflatoxin yana daya daga cikinsu.
Gyada, Aspergillus Ya ƙunshi wani nau'i mai suna girma a ƙarƙashin ƙasa. Wannan nau'in shine tushen aflatoxin, wanda ke da cutar kansa sosai.
Wasu nazarin dan Adam sun danganta kamuwa da cutar sankarar hanta aflatoxin da rashin ci gaba da tabin hankali ga yara.
A cewar wata majiya, gyada. gyada Sarrafa shi azaman aflatoxin yana rage matakin aflatoxin da kashi 89%.
Omega 6 mai abun ciki
Fat ɗin Omega 3 yana rage kumburi, yayin da yawan ƙwayar omega 6 yana haifar da kumburi.
Gyada tana da yawan kitsen omega 6 kuma ba ta da sinadarin omega 3.
Saboda haka, zai iya haifar da rashin daidaituwa a cikin jiki.
Gyada man gyada Idan ana cinye shi a matsakaici a matsayin wani ɓangare na abincin yau da kullun, ba ya haifar da kiba. Ko da karatu da yawa gyadaYana da'awar taimakawa rage nauyi.
Ta yaya man gyada ke sa ka rasa nauyi?
Gyada man gyadaYana taimakawa rage kiba saboda yuwuwar sa na rage sha'awa.
Gyada man gyadaBabban furotin da abun ciki na fiber yana rage ci.
Godiya ga abun ciki na furotin, ba ya haifar da asarar tsoka yayin rauni.
Yadda ake cin man gyada?
Gyada man gyada Yana tafiya da kyau tare da kusan komai. Kuna iya yada shi akan burodi ko amfani da shi azaman miya akan yankan apple.
Idan ka sayi man gyada a kasuwa, zaɓi kayan da ba su ƙunshi sukari ba. Kula da girman rabo don kada ku wuce abin da ake buƙatar kalori na yau da kullun. Kada ku wuce cokali 1-2 (gram 16-32) kowace rana.
