Akwai kwayoyi da yawa irin su almonds, cashews, hazelnuts, pistachios, pine nut, pistachios, goro Brazil, chestnuts, macadamia nut, walnuts, pecans. Suna da amfani kamar yadda suke da dadi. Duk da cewa dukkansu suna da siffofi daban-daban, amma amfanin goro ya zama ruwan dare.
Amfanin goro
Gabaɗaya su ne abinci mai ƙiba. Sun ƙunshi matsakaicin adadin furotin. Suna da wadataccen abinci mai gina jiki kamar bitamin B, bitamin E, baƙin ƙarfe, zinc, potassium, magnesium, ma'adanai na antioxidant da mahadi na antioxidant. Suna da yawan adadin kuzari. Abinci ne da za a iya cinye su cikin sauƙi. Don haka, ba a ba da shawarar yin amfani da yawa ba.
Menene Kwayoyi?
Kwayoyi ana daukar 'ya'yan itace a zahiri. Duk da haka, ba shi da dadi kamar 'ya'yan itatuwa kuma yana da yawan kitse.
Don isa ga 'ya'yan itace na ciki, wajibi ne a karya harsashi mai wuyar gaske. Abin farin ciki a gare mu, masana'antar yau da ta yi la'akari da komai, ita ma ta samo mafita a kan wannan kuma ta cire bawowin goro tare da tattara su. Kwayoyin da kowa ke son cinyewa sune kamar haka;
Almond
Fada
Gyada
cashews
Gyada
Pecan
Gyada
Pine kwayoyi
Pistachio
Kodayake mun rarraba gyada a matsayin goro, a zahiri suna cikin rukunin legumes.
Calories a cikin Kwayoyi
100 gram
kalori
mai
Karbon
ruwa
Lif
sugar
Protein
Chestnut
213
2
46
8
11
2
cashews
553
44
33
3
6
18
Gyada
557
44
28
10
8
21
Gyada
567
49
16
8
4
26
Almond
575
49
22
12
4
21
Fada
628
61
17
10
4
15
Gyada
654
65
14
7
3
15
brazil kwaya
656
66
12
8
2
14
Pine kwayoyi
673
68
13
4
4
14
Mako
gyada
691
72
14
10
4
9
Macadamiya
hazelnut
718
76
14
9
5
8
Darajar Gina Jiki na Kwayoyi
Kwayoyi abinci ne masu gina jiki sosai. Darajar abinci mai gina jiki na gram 28 na gauraye goro shine kamar haka;
Calories: 173
Protein: gram 5
Fat: gram 9, gami da gram 16 na kitse mai monounsaturated
Carbohydrates: 6 grams
Fiber: 3 grams
Vitamin E: 12% na RDI
Magnesium: 16% na RDI
Phosphorus: 13% na RDI
Copper: 23% na RDI
Manganese: 26% na RDI
Selenium: 56% na RDI
Amfanin Kwaya
Source na antioxidants
Antioxidants suna kiyaye radicals kyauta waɗanda ke haifar da lalacewa a ƙarƙashin kulawa. Polyphenol antioxidants da aka samu a cikin kwayoyi suna yaƙi da damuwa na oxidative ta hanyar kawar da radicals kyauta waɗanda ke lalata sel.
Yana rage cholesterol
Kwayoyi suna da tasiri mai kyau akan cholesterol da triglycerides. Yana da tasirin rage cholesterol saboda yana da wadata a cikin mono da polyunsaturated fats.
Ba ya haɓaka sukarin jini
Kwayoyi suna da ƙarancin carbohydrates. Shi ya sa ba sa saurin hawan jini.
Yana rage kumburi
Kwayoyi suna da abubuwan hana kumburi. Ta wannan hanyar, yana kare jiki daga kumburi.
High a cikin fiber
Fiber yana da amfani mai yawa ga jiki. Yana ba da damar ƙwayoyin cuta masu amfani su ninka a cikin hanji. Waɗannan ƙwayoyin cuta suna juya zaruruwan su zama fatty acid masu amfani. Bugu da ƙari, abinci na fiber yana samar da satiety. Abubuwan da ke cikin fiber na wasu kwayoyi sune kamar haka;
Almonds: 3.5 grams
Pistachios: 2.9 grams
Nama: 2.9 grams
Gyada: 2.9 g
Gyada: 2.6 grams
Kwayoyin Brazil: 2.1 grams
Yana rage haɗarin bugun zuciya da bugun jini
Kwayoyi abinci ne masu son zuciya. Yana daidaita cholesterol kuma yana rage kumburi. Tare da waɗannan fasalulluka, yana rage haɗarin cututtukan zuciya da bugun jini.
Shin Kwayoyi Yana Kara Kiba?
Cin goro a kai a kai baya haifar da kiba. Har ma yana taimakawa wajen rage kiba idan an sha cikin hikima. Domin goro na dade da cikawa. Wannan tasirin ya samo asali ne saboda karuwar samar da hormones YY (PYY) da cholecystokinin (CCK), wadanda ke taimakawa wajen daidaita ci. Babban abun ciki na fiber shima muhimmin abu ne don tasirin asarar nauyi. Har ila yau yana da tasiri kamar ƙara yawan kona.
Kwayoyi Mafi Lafiya
Kwayoyi abinci ne masu lafiya. Amma wasu sun fi fice don abun ciki na abinci mai gina jiki da amfanin su. Anan ga goro mafi koshin lafiya…
Almond
Abubuwan da ke cikin sinadirai na gram 28 na almond sune kamar haka;
Calories: 161
Fat: 14 grams
Protein: gram 6
Carbohydrates: 6 grams
Fiber: 3.5 grams
Vitamin E: Kashi 37% na Amfanin Kullum (RDI)
Magnesium: 19% na RDI
Almond yana rage cholesterol da hawan jini. Yana rage kumburi. Yana inganta haɓakar ƙwayoyin cuta na hanji.
Pistachios
Darajar abinci mai gina jiki na gram 28 na pistachios shine kamar haka:
Calories: 156
Fat: 12,5 grams
Protein: gram 6
Carbohydrates: 8 grams
Fiber: 3 grams
Vitamin E: 3% na RDI
Magnesium: 8% na RDI
Pistachios yana inganta matakin cholesterol. Yana rage haɗarin cututtukan zuciya. Yana daidaita sukarin jini.
cashews
Darajar abinci mai gina jiki na gram 28 na cashews shine kamar haka:
Calories: 155
Fat: 12 grams
Protein: gram 5
Carbohydrates: 9 grams
Fiber: 1 grams
Vitamin E: 1% na RDI
Magnesium: 20% na RDI
Cashews suna da ƙarfin antioxidant. Yana rage hawan jini.
Gyada
Darajar abinci mai gina jiki na gram 28 na walnuts shine kamar haka:
Calories: 182
Fat: 18 grams
Protein: gram 4
Carbohydrates: 4 grams
Fiber: 2 grams
Vitamin E: 1% na RDI
Magnesium: 11% na RDI
Gyada yana rage haɗarin cututtukan zuciya. Yana rage mummunan cholesterol. Yana rage hawan jini. Yana da amfani ga jini wurare dabam dabam. Yana rage kumburi na kullum.
Pecan
Abincin abinci mai gina jiki na gram 28 na pecans shine kamar haka:
Calories: 193
Fat: 20 grams
Protein: gram 3
Carbohydrates: 4 grams
Fiber: 2.5 grams
Vitamin E: 2% na RDI
Magnesium: 8% na RDI
Pecans, wanda ya ƙunshi antioxidants kamar sauran kwayoyi, yana rage mummunan cholesterol.
Macadamia Kwayoyin
Darajar abinci mai gina jiki na gram 28 na kwayoyi na macadamia kamar haka:
Calories: 200
Fat: 21 grams
Protein: gram 2
Carbohydrates: 4 grams
Fiber: 2.5 grams
Vitamin E: 1% na RDI
Magnesium: 9% na RDI
Macadamia nut yana rage yawan mummunan cholesterol. Yana rage yawan damuwa. Yana inganta lafiyar zuciya. Yana saukaka kumburi.
Kwayoyin Brazil
Darajar abinci mai gina jiki na gram 28 na goro na Brazil kamar haka:
Calories: 182
Fat: 18 grams
Protein: gram 4
Carbohydrates: 3 grams
Fiber: 2 grams
Vitamin E: 8% na RDI
Magnesium: 26% na RDI
Kwayoyin Brazil suna da wadata a cikin selenium.
Fada
Darajar abinci mai gina jiki na gram 28 na hazelnuts shine kamar haka:
Calories: 176
Fat: 9 grams
Protein: gram 6
Carbohydrates: 6 grams
Fiber: 3.5 grams
Vitamin E: 37% na RDI
Magnesium: 20% na RDI
Kamar sauran goro, hazelnuts na da amfani ga lafiyar zuciya. Yana rage mummunan cholesterol da matakan triglyceride. Yana kuma inganta aikin jijiya.
Gyada
Darajar abinci mai gina jiki na gram 28 na busassun gasasshen gyada kamar haka:
Calories: 176
Fat: 17 grams
Protein: gram 4
Carbohydrates: 5 grams
Fiber: 3 grams
Vitamin E: 21% na RDI
Magnesium: 11% na RDI
Cin gyada yana rage yawan mace-mace. Yana inganta lafiyar zuciya. Yana rage yawan nau'in ciwon sukari na 2.
Ya kamata a ci danye ko gasassu?
Kwayoyi suna rage cholesterol da hawan jini,daidaita sukarin jini Mun yi magana game da fa'idodinsa iri-iri. Kun san wanne daga cikin goro da ake sayar da shi danye ko gasassu ya fi lafiya? Shin gasasshen ƙwaya yana shafar abubuwan da suke gina jiki?
Gasasu yana canza tsari da sinadaran goro. Musamman launinsa yana canzawa, danshinsa yana raguwa kuma yana samun nau'i mai laushi.
Irin wannan adadin mai sosai a cikin gasasshen ƙwaya da ɗanyen da ya bushe,carbohydrate vefurotin ana samunsa. Ko da yake busassun gasasshen yana da ɗan ƙaramin kitse da adadin kuzari a kowace gram, bambancin yana da ƙanƙanta.
msl
28 gramdanyen almonds Ya ƙunshi adadin kuzari 161 da gram 14 na mai. Wannan adadin gasasshen almond ɗin busassun ya ƙunshi adadin kuzari 167 da mai gram 15.
Haka kuma, 28 gramsdanyen gyada Ya ƙunshi adadin kuzari 193 da gram 20 na mai. Yawan gasasshen gyada, adadin kuzari 199kuma ya ƙunshi gram 21 na mai.
Kamar yadda kuka lura, tsarin gasa ba ya tasiri sosai ga adadin kuzari, mai, carbohydrate da abun ciki na furotin na kwayoyi.
Kwayoyi suna rasa danshi yayin gasa. Don haka, nauyin gasasshen goro bai kai nauyin danye ba.
Abubuwan da ke cikin furotin da carbohydrate na danye da gasasshen goro suma suna kama da juna. Gasasshen mai sun fi mai da adadin kuzari fiye da gasassun busassun. Wannan shi ne saboda goro a dabi'a na dauke da mai da yawa kuma ba za su iya sha yawan man da aka kara ba.
Wasu sinadarai suna rasa lokacin da aka gasa goro.
Kwayoyi,Vitamin E,magnesium vephosphorus Ya ƙunshi adadi mai yawa na bitamin da ma'adanai masu gina jiki, ciki har da Ya kuma ƙunshi antioxidants. Wasu daga cikin waɗannan sinadarai suna da zafin zafi kuma suna ɓacewa yayin aikin gasa.
Misali, wasu nau'ikan antioxidants suna rushewa lokacin da aka gasa su. Antioxidants suna da mahimmanci ga lafiyar mu saboda suna kare ƙwayoyin mu daga lalacewa ta hanyar radicals kyauta.
Ba duk antioxidants ke lalacewa ba yayin gasa. karatuPistachio kuma a cikin hazelnutslutein da zeaxanthin ƙaddara cewa tsarin gasa ba ya shafi antioxidants.
Ya ƙaddara cewa bitamin E, thiamine da carotenoids sun ɓace yayin gasa. An bayyana cewa girman asarar ya dogara ne da nau'in goro da kuma zafin soya. Rashin bitamin ya karu a layi daya tare da karuwa a cikin zafin jiki na gasa.
Kwayoyi Mafi Lafiya: Danye ko Gasassu?
A takaice amsar zai zama duka biyu.
Danyen goro yana da lafiya sosai amma yana iya ƙunsar ƙwayoyin cuta masu cutarwa. Yana da ƙasa da yiwuwar haifar da rashin lafiya.
Gasasshiyar ƙwaya tana ba da ƙarancin antioxidants da bitamin. Wasu daga cikin abubuwan da ke cikin lafiyayyen kitse sun lalace kuma an samu acrylamide, kodayake ba a cikin adadi mai lahani ba.
Lokacin siyan gasasshen goro, ku tuna cewa wasu suna da gishiri sosai, wasu kuma masu sukari ne. Maimakon ka siyo su gasassu, sai ka siya su danye, ka gasa su da kanka a tanda. Ta wannan hanyar za ku iya daidaita yanayin zafi da kyau.
