Amfanin Kwai Dafaffen Da Kuma Kimar Gina Jiki

Yana da tattalin arziki, mai sauƙin yi, tushen furotin, ana iya shirya shi ta hanyoyi daban-daban, yana sa ku cika da rauni… Idan na tambaye ku wane abinci ne ke da waɗannan abubuwan, menene amsar ku? Kun san kwai… kwai babban tushen furotin. Ana ci da shi don karin kumallo. Omelette, ƙwai da aka murƙushe, menemen… Yaya kuka fi son ƙwai? Na fi son ƙwai masu farauta. Yana da sauƙi don shirya da dadi. Dafaffen kwai shima yana burgewa da amfaninsa.

Bari mu fara duba ƙimar abinci mai gina jiki. Sannan muyi magana akan amfanin dafaffen kwai.

Boiled kwai darajar abinci mai gina jiki

Amfanin sinadirai na babban dafaffen kwai kamar haka: 

• Calories: 77
• Carbohydrates: 0.6 grams
• Jimlar mai: gram 5.3
• Cikakken mai: 1.6 grams
• Monounsaturated mai: 2.0 grams
• Cholesterol: 212 MG
• Protein: gram 6,3
• Vitamin A: 6% na Shawarar Abincin (RDA)
• Vitamin B2 (riboflavin): 15% na RDA
• Vitamin B12 (cobalamin): 9% na RDA
• Vitamin B5 (pantothenic acid): 7% na RDA
• Phosphorus: 86 MG ko 9% na RDA
• Selenium: 15.4 mcg, ko 22% na RDA 

Kwai abinci ne mai ƙarancin kalori idan aka kwatanta da sinadaren da ke cikinsa. Mafi mahimmancin fasalin shine cikakken tushen furotin. Wato yana dauke da dukkan amino acid.

Yawancin abubuwan gina jiki a cikin kwai ana samun su a cikin gwaiduwa. farin kwai Ya ƙunshi yafi gina jiki.

Menene amfanin dafaffen kwai? 

Tushen furotin mai inganci

• Protein; Yana da ayyuka masu mahimmanci kamar gina tsoka da kashi, samar da hormones da enzymes.
• Qwai suna ba da kusan gram 6 na furotin mai inganci. Daya daga cikin mafi kyawun tushen furotin. Wannan saboda yana ƙunshe da dukkan muhimman amino acid guda tara.
• Ko da yake ana samun furotin mafi yawa a cikin farin kwai, rabin gwaiduwa kusan furotin ne. 

Ya ƙunshi lafiyayyen kitse

• ƙwai masu tauri suna samar da kitse mai ɗaiɗai da mai. 
• Wadannan kitse suna daidaita matakan cholesterol na jini kuma suna rage haɗarin cututtukan zuciya. 
• Kashi biyu bisa uku na kitsen da ke cikin kwai mai tauri ya ƙunshi kitsen mono- da polyunsaturated mai suna MUFAs da PUFAs.

Yawan cholesterol

• An yi tunanin ƙwai na taka rawa wajen cututtukan zuciya saboda yawan sinadarin cholesterol.
• A tsawon lokaci, wannan hasashe ya canza sakamakon karatu.
• Gaskiya ne cewa dafaffen ƙwai yana da yawan ƙwayar cholesterol. Koyaya, bisa ga binciken kwanan nan, an san cewa cholesterol na abinci yana da ɗan tasiri akan cholesterol na jini.
• A mafi yawan mutane, cholesterol na abinci ba ya tayar da mummunan cholesterol. Har ma yana inganta cholesterol mai kyau.

Yana da amfani ga lafiyar kwakwalwa da ido

Qwai suna samar da muhimman abubuwan gina jiki da antioxidants waɗanda ke tallafawa lafiyar kwakwalwa da ido. 

• Choline: KolinAna samar da ita a cikin jikinmu, ko da yake kadan ne, amma abu ne wanda dole ne a samo shi daga abinci. Yana da matukar muhimmanci ga ƙwaƙwalwar ajiya, koyo da tsarin juyayi. Musamman mata masu ciki. Ana samun Choline a cikin kwai gwaiduwa. Qwai sune mafi yawan tushen tushen choline daga abinci. 

• Lutein da zeaxanthin: Lutein da zeaxanthin, antioxidants guda biyu masu mahimmanci ga lafiyar ido. Yana ba da kariya daga radicals masu cutarwa da ke taruwa a cikin ido. Yana rage samuwar cataracts kuma yana ba da kariya daga macular degeneration na shekaru. Kwai gwaiduwa shine kyakkyawan tushen waɗannan carotenoids guda biyu.

Amfani ga lafiyar kashi

• Dafaffen ƙwai yana ɗauke da bitamin D, wanda ke ƙarfafa ƙasusuwanmu da haƙora. 
• Vitamin Dyana goyan bayan shan calcium kuma yana daidaita matakan calcium a cikin jini. 

Yana haɓaka metabolism

• Ɗaya daga cikin fa'idodin dafaffen ƙwai shine yana hanzarta haɓaka metabolism saboda yana da wadatar furotin.
• acceleration na metabolismyana goyan bayan asarar nauyi.

yana rage hawan jini

• Dafaffen kwai yana taimakawa jiki wajen rage hawan jini. 

Yana haɓaka tsokoki

• Farin kwai babban tushen furotin ne. 
• Cin farin kwai a kullum yana tabbatar da ci gaban tsokoki.

Lafiyar zuciya

• Cin dafaffen ƙwai yana tallafawa lafiyar zuciya. 
• Musamman farin kwai ya ƙunshi bitamin da ma'adanai waɗanda ke hanzarta kwararar jini kuma suna hana zubar jini.

Shin dafaffen ƙwai yana sa ka rasa nauyi?

• Fa'idodin dafaffen kwai sun haɗa da tallafawa tsarin slimming.
• Qwai tushen furotin ne mai inganci kuma yana ɗauke da adadi mai yawa na duk abubuwan gina jiki. 
• Tare da abun ciki na furotin, yana ba da makamashi ga jiki kuma yana sa ku ji dadi na dogon lokaci. 
• Qwai suna da ƙarancin kitsen mai. Cin furotin maras nauyi yana da mahimmanci a cikin tsarin asarar nauyi. 
• Qwai kuma yana taimakawa wajen haɓaka ƙarfin tsoka da kuma hana asarar tsoka.

Shin yana da kyau a ci dafaffen ƙwai a kullum? 

• Cin dafaffen ƙwai a kullum yana da lafiya. 
• Wani bincike da aka yi a sama da mutane 100.000 ya nuna cewa cin kwai a kullum ba ya kara hadarin kamuwa da ciwon zuciya.

Minti nawa a tafasa dafaffen kwai?

Tafasa kwai shima yana da dabararsa. Domin kowa yana son ƙwai mai tauri mai tauri daban-daban. 

• Dafaffen kwai: Dafaffen kwai ne mai dafaffen fari da gwaiduwa. Idan kika dauko ruwan kwan da kika zuba a cikin kasko ko tukunya bayan minti 3 ya fara tafasa, kwanki zai yi laushi.
• Daidaiton apricot: Ana dafa kwai fari na apricot da kyau, kuma gwaiduwa ya zama launin apricot kuma ba ya gudana. Don wannan, kuna buƙatar ɗaukar minti 4 bayan kwai ya fara tafasa. 
• Dafaffen ƙwai: A cikin ƙwai mai tauri, ana dafa fari da gwaiduwa duka. Don wannan, kwai ya kamata ya tafasa don minti 5-6.
• Ganyen dafaffen ƙwai: Dole ne farin da gwaiduwa su tafasa na tsawon mintuna 7 don yin kyau. Kuna iya tafasa shi har zuwa mintuna 12 idan ana so.

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