man gyadaYana cikin lafiyayyen man girki. Ko da yake ana buƙatar ƙarin bincike, adadin ƙwayar cholesterol da ƙwayoyin trans sun ragu. Yawancin shaidun anecdotal sun nuna cewa man zai iya zama madadin lafiya.
man gyadaKodayake yana da fa'idodin kiwon lafiya, an kuma san cewa yana da wasu abubuwa marasa kyau.
Menene Man Gyada, Me Yake Yi?
man gyadaMan ne na tushen kayan lambu, wanda aka yi shi daga nau'in shukar gyada. Kodayake furannin gyada suna sama da ƙasa, tsaba, ɓangaren gyada, suna tasowa a ƙarƙashin ƙasa. Don haka ana kiranta da gyada.
Gyada Yawancin lokaci ana haɗa shi azaman ɓangare na dangin ƙwaya, kamar gyada da almonds, amma a zahiri legume ne na dangin fis da wake.
Dangane da sarrafa shi. man gyadaYana da nau'ikan dandano masu yawa waɗanda suka bambanta tare da dandano mai laushi da ƙarfi. daban-daban man gyada yana da. Ana yin kowannensu ta amfani da dabaru daban-daban:
Man gyada mai ladabi
Ana tace wannan mai ta yadda za a cire abubuwan da ke cikin man. Amintacce ga masu ciwon gyada. Sau da yawa gidajen cin abinci suna amfani da shi don soya abinci kamar kaji da guntu.
man gyada mai sanyi
Ta wannan hanya ana daka gyada ana hako mai. Wannan tsari mai ƙarancin zafi yana adana mafi yawan ɗanɗanon gyada na halitta da ƙarin sinadirai fiye da mara kyau.
Cakuda man gyada da wani mai
man gyada sau da yawa ana hada shi da mai da ba shi da tsada. Irin wannan nau'in ya fi araha ga masu amfani kuma yawanci ana sayar da shi da yawa don soya abinci.
man gyadaYana da babban wurin hayaki na 225 ℃ kuma ana amfani dashi sosai don soya abinci.
Darajar Man Gyada Na Gina Jiki
Ga wani tablespoon man gyada Kimar abinci mai gina jiki don:
Calories: 119
Fat: 14 grams
Cikakken mai: 2.3 grams
Monounsaturated mai: 6,2 grams
Polyunsaturated mai: 4.3 grams
Vitamin E: 11% na RDI
Phytosterols: 27.9 MG
man gyada, 20% cikakken mai, 50% monounsaturated fat (MUFA) da 30% polyunsaturated fat (PUFA).
Babban nau'in nau'in kitse da aka samu a cikin mai oleic acidake kira omega 9. Hakanan a cikin adadi mai yawa linoleic acidYana da wani nau'i na omega 6 fatty acid kuma ya ƙunshi ƙananan adadin palmitic acid, cikakken mai.
man gyadaYawan adadin kitsen omega 6 da ke cikin mai ba shi da matukar amfani ga lafiya. Yawan amfani da wadannan mai na iya haifar da kumburi kuma yana da alaƙa da matsalolin lafiya iri-iri.
A gefe guda man gyadaKyakkyawan maganin antioxidant, wanda ke da fa'idodin kiwon lafiya da yawa, kamar kare jiki daga lalacewa mai lalacewa da rage haɗarin cututtukan zuciya. Vitamin E shine tushen.
Menene Amfanin Man Gyada?
man gyada Yana da kyakkyawan tushen bitamin E. Hakanan yana da alaƙa da wasu fa'idodin kiwon lafiya, gami da rage wasu abubuwan haɗari ga cututtukan zuciya da rage matakan sukarin jini a cikin masu ciwon sukari.
wani tablespoon man gyadaya ƙunshi kashi 11% na shawarar yau da kullun na bitamin E. Vitamin E shine sunan fili mai narkewa wanda ke da ayyuka masu mahimmanci a jiki.
Babban aikin bitamin E shine yin aiki azaman antioxidant, yana kare jiki daga abubuwa masu cutarwa da ake kira radicals kyauta.
Masu tsattsauran ra'ayi na iya lalata sel idan adadinsu ya yi yawa a jiki. Suna da alaƙa da cututtuka na yau da kullun kamar ciwon daji da cututtukan zuciya.
Bugu da ƙari, bitamin E yana taimakawa wajen ƙarfafa tsarin rigakafi, wanda ke kare jiki daga kwayoyin cuta da ƙwayoyin cuta. Hakanan ya zama dole don samuwar kwayar halittar jini, siginar tantanin halitta da rigakafin ƙumburi na jini.
Wannan maganin antioxidant mai ƙarfi na iya rage haɗarin cututtukan zuciya, wasu cututtukan daji da cataracts, har ma da hana raguwar tunani mai alaƙa da shekaru.
Zai iya rage haɗarin cututtukan zuciya
man gyada high a duka mono-unsaturated (MUFA) da polyunsaturated (PUFA) mai; Dukkan wadannan mai an yi nazari sosai kan rawar da suke takawa wajen rage hadarin kamuwa da cututtukan zuciya.
Akwai shaida mai ƙarfi cewa yin amfani da kitse maras nauyi na iya rage wasu abubuwan haɗari ga cututtukan zuciya. Misali, LDL cholesterol da matakan triglyceride a cikin jini an danganta su da haɗarin cututtukan zuciya.
Yawancin karatu sun nuna cewa maye gurbin cikakken kitse tare da MUFAs ko PUFA na iya rage duka LDL cholesterol da matakan triglyceride.
Dangane da wani babban bita da Ƙungiyar Zuciya ta Amirka ta yi, rage yawan cin mai da kuma ƙara yawan kitse da kitse mai yawa na iya rage haɗarin cututtukan zuciya da kashi 30%.
Koyaya, waɗannan fa'idodin an gansu ne kawai lokacin da aka maye gurbin kitse mai cike da kitse mai monounsaturated da polyunsaturated fats.
Babu tabbas ko yawan cinye waɗannan kitsen ba tare da maye gurbin sauran abubuwan gina jiki ba zai yi tasiri mai kyau ga lafiyar zuciya.
Bugu da ƙari, yana da kyau a lura cewa wasu mahimman binciken sun sami ɗan ko rashin tasiri kan haɗarin cututtukan zuciya yayin rage kitse mai kitse ko maye gurbinsa da wasu kitse.
Misali, wani bita na baya-bayan nan na binciken 750.000 da ya shafi mutane sama da 76 ba su sami wata alaƙa tsakanin cin kitse mai kitse da haɗarin cututtukan zuciya ba, har ma da waɗanda suka fi cinyewa.
man gyada Ko da yake ya ƙunshi babban adadin polyunsaturated mai, goro, sunflower da flax iri Akwai mafi girman zaɓuɓɓukan abinci mai gina jiki a cikin irin wannan nau'in mai, kamar
Yana iya ƙara haɓakar insulin
Nazarin ya nuna cewa kitse mai monounsaturated da polyunsaturated fats na iya inganta sarrafa sukarin jini a cikin masu ciwon sukari.
Cin kitse mai ƙarancin kitse na taimakawa rage shar sikari a cikin maƙarƙashiya kuma yana rage hawan jini.
Koyaya, musamman mai monounsaturated da polyunsaturated fats na iya taka rawa sosai wajen sarrafa sukarin jini.
A cikin bita na nazarin asibiti 4.220 da suka shafi manya 102, masu binciken sun gano cewa maye gurbin 5% kawai na cikakken kitse tare da mai mai yawa. ciwon sukari Sun gano cewa ya haifar da raguwa mai yawa a cikin matakan glucose na jini da HbA1c, mai nuna dogon lokaci na sarrafa sukarin jini.
Bugu da ƙari, maye gurbin kitse mai kitse tare da kitsen polyunsaturated yana ƙaruwa sosai da haɓakar insulin a cikin waɗannan batutuwa. Insulin yana taimakawa sel su sha glucose kuma yana hana sukarin jini yayi yawa.
Nazarin dabbobi kuma ya nuna cewa man gyada na inganta sarrafa sukarin jini.
A wani nazari, man gyada An ga raguwa mai mahimmanci a duka matakan glucose na jini da HbA1c a cikin berayen masu ciwon sukari da ke ciyar da bera.
A wani binciken kuma. man gyada Ƙarawa tare da berayen masu ciwon sukari ya sami raguwa sosai a cikin sukarin jini.
Yana inganta lafiyar hankali
man gyadaBabu wani bincike kai tsaye wanda ke nuna cewa miyagun ƙwayoyi na iya inganta lafiyar hankali. Amma bitamin E da ke cikinsa na iya taka rawa.
Bincike ya nuna cewa bitamin E na iya inganta tsufa na kwakwalwa a cikin tsofaffi. Sinadarin na iya rage haɗarin cutar Alzheimer.
An kuma gano karin bitamin E don haɓaka ayyukan motsa jiki a cikin mutane.
Zai iya taimakawa rage haɗarin kansa
man gyadaYa ƙunshi phytosterols, mahadi da aka sani da yuwuwar abubuwan rigakafin cutar kansa. Wadannan mahadi na iya rage haɗarin prostate da kansar hanji. Wasu bincike sun nuna cewa za su iya rage haɗarin cutar kansar nono.
An kuma yi nazarin phytosterols gabaɗaya don tasirin anticancer. Shaidu masu tasowa sun nuna cewa waɗannan mahadi na iya hana ciwon huhu, ciki, da ciwon daji na ovarian.
Zai iya taimakawa rage ciwon haɗin gwiwa
man gyada Ya ƙunshi polyunsaturated fatty acids. Nazarin ya nuna yiwuwar warkewar su a cikin maganin ciwon haɗin gwiwa a cikin yanayin cututtukan cututtuka na rheumatoid.
Ana iya amfani da man don kawar da ciwon haɗin gwiwa mai rauni. man gyada Ana shafa shi kai tsaye zuwa fata kuma a yi tausa.
amma man gyadaBabu isassun bayanai game da Topical aikace-aikace na Da fatan za a tuntuɓi likitan ku kafin amfani da man don wannan dalili.
Zai iya jinkirta alamun tsufa
man gyadaBabu wani bincike kai tsaye da ya nuna cewa yana iya jinkirta alamun tsufa. Duk da haka, wasu bincike sun nuna cewa bitamin E da ke cikin man zai iya taimakawa da wannan.
Vitamin E shine mabuɗin sinadari a yawancin samfuran rigakafin tsufa. Vitamin E kuma yana yaki da mummunan tasirin damuwa na oxidative.
Zai iya taimakawa wajen magance psoriasis
Wasu bincike sun nuna cewa ana iya amfani da bitamin E a cikin fata da fatar kai, ciki har da psoriasisya bayyana cewa zai iya taimakawa wajen maganin
hujjojin anecdotal, man gyadaYa nuna cewa antioxidants a cikin dandruff na iya magance dandruff kuma a wasu lokuta suna taimakawa wajen magance psoriasis. Ana iya danganta wannan da kaddarorin danyen man gyada.
A ina ake Amfani da Man Gyada?
man gyada Ana iya amfani da shi ta hanyoyi daban-daban:
Dafa
man gyada Yana da ƙarancin kitse mai yawa kuma yana da wadataccen kitse na monounsaturated da polyunsaturated. Don haka ya dace don dafa abinci.
Yin Sabulu
Hakanan zaka iya amfani da man don yin sabulu. Sabulu yana goyan bayan lafiyar fata godiya ga abubuwan da ke damun sa. Ɗaya daga cikin ƙasa shine cewa mai bazai daɗe a cikin sabulu ba saboda yana iya yin kyau da sauri.
magungunan rigakafi
man gyadaan yi amfani da shi a cikin maganin mura tun daga shekarun 1960 don tsawaita rigakafi a cikin marasa lafiya.
Menene Illar Man Gyada?
Amfanin man gyada Ko da yake akwai wasu fa'idodin tushen shaida don
Ya ƙunshi Omega 6 fatty acid
Omega 6 fatty acid Wani nau'in kitse ne na polyunsaturated. Waɗannan su ne mahimman fatty acid, ma'ana dole ne a samo su ta hanyar abinci saboda jiki ba zai iya yin su ba.
wanda aka fi sani omega 3 fatty acid Tare da , omega 6 fatty acids suna taka muhimmiyar rawa a ci gaban al'ada da ci gaba da kuma aikin kwakwalwa na yau da kullum.
Omega-3s na taimakawa wajen yaki da kumburi a cikin jiki wanda zai iya haifar da cututtuka masu yawa, yayin da omega 6s ya kasance mai saurin kumburi.
Duk da cewa dukkanin sinadarai masu mahimmanci guda biyu suna da matukar mahimmanci ga lafiya, abincin yau yana da yawa a cikin omega 6 fatty acids.
Nazarin da yawa sun danganta yawan cin omega 6 mai mai zuwa ƙara haɗarin cutar kansar nono a cikin mata. Akwai shaida mai ƙarfi don tallafawa haɗin gwiwa tsakanin wuce gona da iri na waɗannan kitse masu kumburi da wasu cututtuka.
man gyada Yana da girma a cikin omega 6 kuma baya dauke da omega 3. Don cinye madaidaicin rabo na waɗannan mahimman fatty acids man gyadaWajibi ne a iyakance yawan cin omega 6 mai, kamar waɗanda aka samu a ciki
mai yiwuwa ga oxidation
Oxidation shine amsawa tsakanin abu da oxygen wanda ke haifar da samuwar radicals kyauta da sauran mahadi masu cutarwa.
Duk da yake wannan tsari yawanci yana faruwa a cikin kitse marasa ƙarfi, kitse masu kitse sun fi juriya ga oxidation.
Polyunsaturated fats sun fi sauƙi ga hadawan abu da iskar shaka saboda rashin kwanciyar hankali biyu. Bayyana ko dumama waɗannan mai zuwa iska, hasken rana ko danshi na iya haifar da wannan tsari mara kyau.
man gyadaYawan adadin kitse mai yawa a cikin mai ya fi dacewa da iskar shaka tare da amfani da shi azaman mai zafi mai zafi.
man gyada Abubuwan da aka samo asali lokacin da oxidized na iya haifar da lalacewa ga jiki. Wannan lalacewar na iya haifar da tsufa da wuri, wasu cututtukan daji da cututtukan zuciya.
Akwai karin mai a kasuwa don dafa abinci mai zafi.wadannan man gyadaYa fi juriya ga oxidation fiye da man gyada Ko da yake yana da babban wurin hayaki, bazai zama mafi kyawun zaɓi a wannan batun ba.
rashin lafiyar gyada
Masu ciwon gyada na iya haifar da rashin lafiyar mai. Alamomin wannan rashin lafiyar sun haɗa da urticaria (wani nau'in kurjin fata mai zagaye), halayen gastrointestinal da na sama, da anaphylaxis.
A sakamakon haka;
man gyadasanannen mai ne da ake amfani da shi a duk faɗin duniya. Yana da kyakkyawan tushen antioxidant kamar bitamin E, wanda zai iya taimakawa wajen rage haɗarin cututtukan zuciya. Hakanan yana inganta haɓakar insulin da sukarin jini a cikin masu ciwon sukari.
Duk da haka, wannan man yana da wasu amfani ga lafiyar jiki da kuma wasu rashin amfani.
Yana dauke da adadi mai yawa na pro-inflammatory omega 6 fatty acids kuma yana da saurin iskar oxygen da zai iya haifar da wasu cututtuka.
Tare da yawancin zaɓin mai mai lafiya a kasuwa, yana iya zama mafi hikima a zaɓi mai tare da ƙarin fa'idodi da ƙarancin haɗarin lafiya.
