Mai dafa abinci man da ake amfani da shi wajen dafa abinci ko soyawa. Akwai zaɓuɓɓuka da yawa don dafa abinci, daga mai zuwa mai. Zaɓin man girki mai kyau a cikin tsarin dafa abinci yana da mahimmanci kamar zabar mai dafa abinci mai kyau, amma kuma kiyaye su lafiya bayan dafa abinci. Mu kalli kitse masu lafiya da ake iya amfani da su wajen girki.
Kwanciyar Man Dahuwa
Yana da lafiya a yi amfani da ma'auni da mai marasa ƙarfi lokacin dafa abinci a yanayin zafi. Lokacin da mai ya zama oxidized, suna amsawa tare da oxygen don samar da radicals kyauta. Waɗannan suna haifar da mahadi masu cutarwa waɗanda ba shakka ba kwa son cinyewa.
Abu mafi mahimmanci wajen tantance juriyar mai a duka high da ƙananan yanayin zafi shine matakin jikewa na fatty acid ɗin da ke cikinsa.
Cikakkun kitse suna da alaƙa guda ɗaya a cikin ƙwayoyin kitse na acid ɗin su, kitse masu monounsaturated suna da shaidu biyu, kuma kitsen polyunsaturated suna da shaidu biyu ko fiye. Wadannan shaidu biyu ne masu yin roko da zafin rana.
Cikakkun kitse da kitsen da ba su da yawa suna jure zafi sosai. Duk da haka, dafa abinci tare da kitsen polyunsaturated bai kamata a yi ba.
Yanzu bari mu kalli irin kayan girki da ake samu a kasuwa da kuma yadda mutane ke amfani da su wajen girki ko soya.
Mai dafa abinci
Man kwakwa
Don dafa abinci mai zafiMan kwakwaYana daya daga cikin man girki mafi koshin lafiya.
Fiye da kashi 90% na fatty acid ɗin da ke cikin sa sun cika. Wannan yana nufin cewa yana da juriya da zafi. Wannan man yana da ƙarfi sosai a cikin ɗaki kuma yana iya ɗaukar watanni ko ma shekaru ba tare da ya lalace ko lalacewa ba.
Man kwakwa yana da tasirin lafiya mai ƙarfi. Wani abu da ake kira lauric acid, musamman wanda ake samu a cikin fatty acid, yana daidaita cholesterol kuma yana taimakawa kashe kwayoyin cuta da sauran cututtuka.
Fat ɗin da ke cikin man kwakwa yana haɓaka metabolism. Yana ƙara jin daɗi idan aka kwatanta da sauran mai.
Bayanin acid na man kwakwa shine kamar haka;
Cikakken mai: 92%
Mai monounsaturated: 6%
Polyunsaturated mai: 1.6%
Kuna iya amfani da man kwakwa lafiya a cikin abincinku. Abin da kuka fi so shine ƙarin buɗaɗɗen man kwakwa da samfuran halitta.
Bincike na baya-bayan nan ya tabbatar da cewa kitsen mai ba shi da lahani. Cikakkun kitse amintattu ne tushen kuzari ga mutane.
man shanu; Yana daga cikin abincin da aka zalunta a baya saboda yawan mai. Amma ba dole ba ne ka ji tsoron man shanu na gaske. Babban abin da za a ji tsoro shine man shanu da aka sarrafa.
Man shanu na gaske yana da gina jiki sosai. Ya ƙunshi bitamin A, E, K2. Har ila yau, yana da wadata a cikin sinadarai masu haɗaka linoleic acid (CLA) da butyrate, dukansu suna da fa'idodin kiwon lafiya masu ƙarfi.
CLA yana rage yawan kitsen jiki a cikin mutane. Butyrate yana yaki da kumburi kuma yana inganta lafiyar hanji.
Bayanin fatty acid na man shanu shine kamar haka;
Cikakken mai: 68%
Mai monounsaturated: 28%
Polyunsaturated mai: 4%
Akwai batun da ya kamata ku kula yayin amfani da man shanu wajen dafa abinci. Domin man shanu ya ƙunshi sukari kaɗan da furotin, yana ƙonewa a lokacin dafa abinci mai zafi kamar soya.
Tabbatar da man shanu na halitta ne ko na gida. Man shanu da ake ciyar da ciyawa ya ƙunshi ƙarin bitamin K2 da CLA fiye da samfuran ƙirƙira.
man zaitun
An san man zaitun yana da tasiri mai kyau akan zuciya.Abincin Bahar RumDalilin da ya sa ake tona man zaitun lafiya shi ne man zaitun.
Man zaitun na da matukar amfani ga lafiya. Yana haɓaka cholesterol mai kyau kuma yana rage oxidized mummunan cholesterol da ke yawo a cikin jini.
Rarraba fatty acid na man zaitun shine kamar haka;
Cikakken mai: 14%
Mai monounsaturated: 75%
Polyunsaturated mai: 11%
Nazarin da aka yi kan man zaitun ya nuna cewa duk da cewa yana da fatty acids tare da ɗaure biyu, za ku iya amfani da shi wajen dafa abinci saboda yana da matukar juriya ga zafi.
karin budurwa man zaitun Bari ya zama ɗaya daga cikin man girki da kuka fi so. Man zaitun na budurwowi ya ƙunshi abubuwa masu gina jiki da antioxidants fiye da nau'in mai ladabi. Hakanan yana da ɗanɗano. Ajiye man zaitun a wuri mai sanyi, bushe da duhu don hana lalacewa.
Kitsen dabbobi
Abubuwan da ke cikin fatty acid a cikin kitsen dabbobi sun bambanta dangane da abin da dabbobi ke ci. Idan ya ci hatsi, kitsensa ya ƙunshi kitse mai yawa. Idan ana ciyar da dabbobin ciyawa, za a sami kitse masu kitse da ba su da yawa. Shi ya sa kitsen dabbobi daga dabbobin da aka kiwata ta dabi'a shine zaɓin da ya dace don dafa abinci.
man avocado
man avocadoAbubuwan da ke tattare da sinadirai suna kama da man zaitun. Cakuda ne na kitse masu monounsaturated, saturated da polyunsaturated fats. Ana iya amfani da shi don manufa ɗaya da man zaitun. Yana daya daga cikin aminci mai a dafa abinci.
Man kifi
Man kifiYana da wadataccen arziki a cikin omega 3 fatty acids, wadanda sune DHA da EPA. Cokali ɗaya na man kifi ya cika buƙatun yau da kullun don waɗannan mahimman fatty acids.
Mafi kyawun man kifi shine man hanta na cod saboda yana da wadatar bitamin D3.
Saboda yawan kitse mai yawa, ba a taɓa amfani da man kifi wajen dafa abinci ba. Zai fi kyau a sha cokali ɗaya a rana a matsayin kari. Ajiye wannan man a wuri mai sanyi, bushe da duhu.
mai flax
mai flax Tsarin ganyen mai na omega 3 ya ƙunshi Alpha Linolenic Acid (ALA). Ana amfani da wannan man sau da yawa don ƙara mai omega 3.
Idan kai ba mai cin ganyayyaki ba, yana da kyau a yi amfani da man kifi maimakon man flax. Bincike ya nuna cewa jikin dan adam ba zai iya juyar da ALA yadda ya kamata kamar nau'in EPA da DHA, wadanda su ne man kifi.
Bai kamata a yi amfani da man linseed don dafa abinci ba saboda kitse mai yawa.
man canola
man canola An samar da shi daga tsaban rapeseed. Binciken fatty acid yana da kyau sosai saboda yawancin fatty acids sun kasance monounsaturated. Ya ƙunshi daidai omega 6 da omega-3 a cikin rabo na 2: 1.
Duk da haka, man canola yana fuskantar hanyoyin sarrafawa sosai kafin a canza shi zuwa samfurin ƙarshe. Don haka, bai dace da amfani da ɗan adam ba don yana ɗauke da wasu abubuwa masu guba.
Gyada da man gyada
Hazelnut da man gyada ba zaɓi ne masu kyau don dafa abinci ba saboda suna da wadataccen kitse mai yawa. Ana iya amfani da shi azaman ɓangare na girke-girke. Duk da haka, bai dace da soya da dafa abinci mai zafi ba.
dabino
dabinoAna samunsa daga 'ya'yan itacen dabino. Ƙari ga wasu cakulan da abincin da aka shirya don ci ya kasance batun tattaunawa kwanan nan. Ya ƙunshi mafi yawa na ƙananan adadin polyunsaturated, cikakken da kitse guda ɗaya.
Jan dabino (wanda ba a tace iri-iri) ya fi kyau. Ya ƙunshi bitamin E, Coenzyme Q10 da sauran abubuwan gina jiki. Duk da haka, ikirari game da dabino yana da ban tsoro kuma bai kamata a yi amfani da shi wajen dafa abinci ba.
kayan lambu mai
Man kayan lambu na masana'antu ana sarrafa su sosai kuma ana tace samfuran da ke da wadatar omega 6 fatty acids.
A guji yin girki da waɗannan mai da amfani da su a kowane irin abinci. An yi la'akari da waɗannan mai a matsayin lafiya a yawancin masana kiwon lafiya da tallace-tallace na kafofin watsa labarai a cikin shekaru 10 da suka gabata.
Sabbin bayanai sun nuna cewa wadannan mai na haifar da munanan cututtuka kamar cututtukan zuciya da kuma ciwon daji. Yana da amfani a nisantar da man kayan lambu masu zuwa. Musamman ma, bai kamata a yi amfani da waɗannan mai ba don soya mai zurfi da frying kwanon rufi.
Man waken soya
man masara
Man auduga
Man sunflower
Man Sisame
Man safflower
Man shinkafa shinkafa
man inabi
Kada a yi amfani da waɗannan mai don dafa abinci ko soyawa saboda suna:
Yana ƙunshe da manyan nau'ikan kitsen polyunsaturated.
Ya ƙunshi adadin kitse mai yawa na omega 6, waɗanda basu da lafiya ga zuciya.
Yana da ƙasa a cikin omega 3 fatty acids.
babban taimako ga cututtukan zuciya da sauran matsalolin zuciyatrans fats Ya ƙunshi.
Adana Mai dafa abinci
Akwai ƴan abubuwan da ya kamata a kiyaye a hankali don amintaccen amfani da mai.
Kada ku sayi adadi mai yawa lokaci guda. Sayi a ƙarami da sauri yawa. Ta haka za ku iya cinye su kafin su lalace.
A samu mai da ake sayarwa a cikin kwalabe. Kada ka fi son mai a cikin kwalabe na filastik.
Ajiye kitse marasa kitse kamar man zaitun, man dabino, man avocado a cikin muhallin da ba su da yuwuwar oxidize kuma su zama rancid.
Babban abubuwan da ke cikin lalacewar oxidative na mai dafa abinci shine zafi, oxygen da haske. Sabili da haka, adana shi a cikin sanyi, bushe, wuri mai duhu kuma rufe hula nan da nan bayan amfani.
