Amfanin Gyada, Illa, Calories da Amfanin Gyada

Gyada, a kimiyance"Arachis hypogea" aka sani da. Duk da haka, gyada ba goro ba ne a fasaha. Yana cikin dangin legume don haka yana cikin iyali ɗaya da wake, lentil da waken soya.

Gyada da kyar ake ci danye. A maimakon haka, galibi gasasshen gyada da gishiri ko gyada kamar yadda ake cinyewa.

Sauran samfurori daga wannan goro man gyada, garin gyada ve furotin gyadaya hada da me. Ana amfani da waɗannan a cikin abinci iri-iri; kayan zaki, biredi, kayan zaki, kayan ciye-ciye da miya, da sauransu.

Gyada Bayan kasancewarsa abinci mai daɗi, yana da wadatar furotin, mai da sinadirai iri-iri.

Nazarin gyada ku yana nuna cewa yana iya zama da amfani a cikin asarar nauyi kuma yana rage haɗarin cututtukan zuciya. nema "menene gyada", "menene amfanin gyada", "menene bitamin da ke cikin gyada", "menene kimar carbohydrate da furotin na gyada", "shin gyada yana sa ku kiba" amsoshin tambayoyinku…

Darajar Gyada Na Gina Jiki

Bayanan Gina Jiki: Gyada, Raw - 100 grams

Rabon Fat Gyada

Yana da babban abun ciki mai. Abubuwan da ke cikin mai yana cikin kewayon 44-56% kuma galibi oleic acid (40-60%) linoleic acidtYana da mono da poly unsaturated mai.

Darajar Protein Gyada da Yawan

Yana da kyakkyawan tushen furotin. Abubuwan da ke cikin sunadaran suna fitowa daga 22-30% na adadin kuzari, yana mai da gyada tushen tushen furotin na tushen shuka.

Arachin da conarachin, furotin da ya fi yawa a cikin wannan goro, na iya haifar da rashin lafiya mai tsanani da haɗari ga wasu mutane.

Darajar Carbohydrate Gyada

Adadin carbohydrates yana da ƙasa. A zahiri, abun ciki na carbohydrate shine kawai 13-16% na jimlar nauyin.

Ƙananan carbohydrates, mai yawan furotin, mai da fiber gyada, rage cin abinci sosai, ma'aunin yadda sauri carbohydrate ke shiga cikin jini bayan cin abinci zuwa glycemic index yana da. Saboda haka, ya dace da masu ciwon sukari.

Vitamins da Minerals a cikin Gyada

Wadannan kwayoyi suna da kyakkyawan tushen bitamin da ma'adanai daban-daban. Wadannan suna da girma musamman a:

Biotin

Musamman mahimmanci a lokacin daukar ciki, mafi kyau biotin daya daga cikin madogararsa.

jan karfe

Karancin jan karfe na iya haifar da illa ga lafiyar zuciya.

niacin

Hakanan ana kiranta bitamin B3 niacin Yana da ayyuka masu mahimmanci da yawa a cikin jiki. Yana rage haɗarin cututtukan zuciya. 

Folate

Vitamin B9 ko folic acid Har ila yau, an san shi da folate, folate yana da ayyuka masu mahimmanci da yawa kuma yana da mahimmanci a lokacin daukar ciki.

Manganisanci

Abubuwan da aka samo a cikin ruwan sha da abinci.

Vitamin E

Yana da ƙarfi mai ƙarfi da ake samu a cikin adadi mai yawa a cikin abinci mai ƙiba.

Thiamin

Daya daga cikin bitamin B, kuma aka sani da bitamin B1. Yana taimaka wa ƙwayoyin jiki su canza carbohydrates zuwa makamashi kuma yana da mahimmanci don aiki na zuciya, tsokoki da tsarin juyayi.

phosphorus

GyadaYana da kyakkyawan tushen phosphorus, wanda ke taka muhimmiyar rawa wajen girma da kiyaye kyallen jikin jiki.

magnesium

Yana da mahimmancin ma'adinai na abinci tare da ayyuka daban-daban. magnesium Ana tsammanin yana da kariya daga cututtukan zuciya.

Sauran Gandun Shuka

GyadaYa ƙunshi nau'ikan mahadi na shuka bioactive da antioxidants. Kamar yawancin 'ya'yan itatuwa, yana da wadata a cikin antioxidants.

Yawancin antioxidants harsashi gyadaBa kasafai ake cin wannan bangare ba. kwaya gyadaWasu sanannun mahadi na shuka da aka samu a ciki

p-Coumaric acid

a gyadawanda shine polyphenol, daya daga cikin manyan antioxidants.

Resveratrol

Yana da ƙarfi antioxidant wanda zai iya rage haɗarin ciwon daji da cututtukan zuciya. Resveratrol An fi samun shi a cikin jan giya.

isoflavones

Yana da nau'in polyphenols antioxidant, wanda ya fi kowa shine genistein. Phytoestrogens Isoflavones, wanda aka rarraba a matsayin

Phytic acid

Ana samunsa a cikin irin shuka (ciki har da gyada) phytic acidna iya lalata ƙwayar ƙarfe da zinc daga sauran abinci.

Phytosterols

Gyada Man fetur ya ƙunshi adadi mai yawa na phytosterols, wanda aka fi sani da beta-sitosterol. Phytosterols suna lalata ƙwayar cholesterol a cikin tsarin narkewa.

Menene Amfanin Gyada?

Yana da amfani ga lafiyar zuciya

cin gyadana iya taimakawa kariya daga cututtukan zuciya (CHD). Wani bincike da Makarantar Kiwon Lafiyar Jama'a ta Harvard ta gudanar ya gano cewa wannan na goro na iya rage muggan matakan cholesterol (LDL).

Mummunan cholesterol yana haifar da samuwar plaque a cikin tasoshin jini. Wani bincike kan beraye kuma ya lura cewa tsantsar fatar gyada mai arzikin polyphenol na iya rage kumburin da ke haifar da cututtukan zuciya.

GyadaResveratrol a cikin tafarnuwa yana da kaddarorin antioxidant waɗanda zasu iya taimakawa yaƙi da cututtukan zuciya. Saboda haka, yana da irin wannan sakamako na cardioprotective kamar sauran abincin da ke dauke da resveratrol.

Wani bincike da jami'ar Purdue ta jagoranta ya gano cewa cin gyada akai-akai yana rage triglycerides kuma yana kara inganta lafiyar zuciya. Ana iya danganta wannan tasirin zuwa kasancewar monounsaturated fatty acids, folate da magnesium.

Bugu da kari, a wani bincike da jami'ar Marmara ta gudanar kan beraye. gyadaAn gano yana ƙara yawan ƙwayar cholesterol mai kyau.

Zai iya taimakawa asarar nauyi

adadin kuzari a cikin gyada Yana da girma sosai amma yana taimakawa wajen rage nauyi maimakon samun nauyi. Domin abinci ne mai yawan kuzari.

Abin da ya sa cinye shi azaman abun ciye-ciye zai iya taimaka maka cinye ƙarancin adadin kuzari daga baya a rana. Lokacin cinyewa azaman aperitif bayan cin abinci, yana haifar da jin daɗi. Wannan na iya taimakawa asarar nauyi.

Karatu, gyada kuma ya nuna cewa shan man gyada na iya kara jin dadi. 

Yana hana gallstones

cin gyadayana da alaƙa da ƙananan haɗarin gallstones. Wani bincike da Makarantar Kiwon Lafiya ta Harvard da Brigham da Asibitin Mata (Boston) suka gudanar ya gano cewa cin gyada na iya rage hadarin kamuwa da gallstone. 

Zai iya taimakawa wajen sarrafa sukarin jini

a cin abinci gyada Cin man gyada ko man gyada baya kara yawan sukarin jini. Yana da ma'aunin GI (glycemic index) na 15.

na Ƙungiyar Ciwon sukari ta Amirka gyadaShi ya sa ya kira shi babban abinci ga ciwon sukari. Fiber a cikin waɗannan kwayoyi yana taimakawa rage matakan sukari na jini. Har ila yau yana dauke da sinadarin magnesium da sauran sinadarai masu lafiya wadanda ke taka rawa a wannan fanni.

Zai iya rage haɗarin kansa

Gyada Cin goro irin su GyadaIsoflavones, resveratrol da phenolic acid da aka samu a ciki suna da kaddarorin maganin cutar kansa wanda zai iya taimakawa rage haɗarin cutar kansa.

Wani binciken da aka yi a Netherlands gyada an gano cewa shan kansar nono yana da alaƙa da raguwar haɗarin cutar kansar nono bayan al'ada. An kuma gano shi don hana ciwon daji na ciki da na hanji a tsakanin tsofaffin Amurkawa.

Lokacin da aka kwatanta, mutanen da ba su cinye goro ko man gyada sun fi haɗarin kamuwa da waɗannan cututtukan daji.

amma gyada kuma akwai damuwa game da ciwon daji. Ana iya gurbata gyada da aflatoxins, dangin guba da wasu fungi ke samarwa.

Wadannan gubobi na iya kara haɗarin cutar kansar hanta. Wani binciken da Jami'ar Jojiya ta gudanar ya gano cewa resveratrol a cikin abun ciki yana da kaddarorin antioxidant masu ƙarfi waɗanda ke taimakawa rage haɗarin cutar kansa.

Zai iya magance matsalar rashin karfin mazakuta

GyadaYa ƙunshi arginine, amino acid mai mahimmanci. An yi nazarin Arginine da yawa a matsayin mai yuwuwar maganin tabarbarewar mazakuta.

Ana buƙatar ƙarin bincike don fahimtar ko arginine kadai zai iya taimakawa wajen magance matsalar rashin ƙarfi.

Duk da haka, bincike ya tabbatar da cewa gudanar da baki na wannan amino acid tare da karin kayan lambu (wanda ake kira pycnogenol) na iya magance tabarbarewa.

Yana ba da kuzari

GyadaYana da wadataccen tushen furotin da fiber, wanda ke taimakawa canza carbohydrates zuwa makamashi. Protein abun ciki na gyadashine kusan 25% na jimlar adadin kuzari. Haɗin fiber da furotin a cikin wannan goro yana rage tsarin narkewa don sauƙaƙe ci gaba da sakin kuzari cikin jiki. 

Yana iya sauƙaƙa alamun bayyanar cututtuka na polycystic ovary syndrome (PCOS)

Bincike kadan ne akan haka. hujjojin anecdotal, gyadaYa nuna cewa saboda yana dauke da kitse marasa ƙarfi, zai iya taimakawa wajen kula da PCOS. Wasu bincike sun nuna cewa cin abinci mai yawa a cikin waɗannan kitsen na iya taimakawa wajen inganta yanayin rayuwar mata masu PCOS.

Yana da kaddarorin antioxidant

Gyada Yana da wadata a yawancin mahadi na shuka da antioxidants. Yawancin waɗannan mahadi suna samuwa a cikin haushinsa. Wasu daga cikin waɗannan mahadi na shuka sun haɗa da resveratrol, coumaric acid, da phytosterols, waɗanda ke taimakawa rushe ƙwayar cholesterol, isoflavones, da phytic acid da ake samu a cikin tsaba.

Yana kariya daga cutar Alzheimer

Gyada Abincin da ya ƙunshi niacin, irin su niacin, suna ba da kariya daga cutar Alzheimer da raguwar fahimi masu alaƙa da shekaru.

Yana da kyakkyawan tushen niacin da bitamin E, dukansu suna ba da kariya daga cutar Alzheimer. Wani bincike da aka yi a kan mutane 65 masu shekaru 4000 da haihuwa ya gano cewa niacin a cikin abinci yana rage raguwar fahimi.

Amfanin Gyada Ga Fata

Bisa ga shedar tatsuniya, cin gyada Yana iya kare fata daga kunar rana da lalacewa. GyadaVitamin E, magnesium da zinc dake cikinsa na iya yakar kwayoyin cuta da sanya fata tayi haske.

Wani antioxidant da ake samu a cikin wannan kwaya beta caroteneHakanan zai iya taimakawa inganta lafiyar fata. Duk da haka, bincike a wannan hanya yana da iyaka.

Amfanin Gashi Na Gyada

Gyada Tunda ya ƙunshi dukkan amino acid da furotin mai yawa, yana iya zama mai dacewa ga haɓakar gashi.

Menene Illar Gyada?

Baya ga allergies, cin gyada Ba a sami wani mummunan tasiri ba. Duk da haka, wani lokaci ana iya gurbata shi da aflatoxin mai guba.

Gubar Aflatoxin

Gyada wani nau'in gyambo wanda wani lokaci yakan haifar da wani abu mai guba da ake kira aflatoxin ( Aspergillus flavus ) za a iya gurbata shi da

Babban alamun cutar aflatoxin shine asarar ci da rawayawar idanu (jaundice), alamun matsalolin hanta.

Mummunan guba na aflatoxin na iya haifar da gazawar hanta da ciwon hanta.

Haɗarin gurɓatawar aflatoxin, gyada ku Yana da yawa a cikin yanayin zafi da yanayin zafi, musamman a yankuna masu zafi.

Gurɓatar Aflatoxin bayan girbi gyada ku Ana iya hana shi yadda ya kamata ta bushewa da kyau da kiyaye yanayin zafi da ƙarancin zafi yayin ajiya.

Abubuwan da ke hana gina jiki

Gyadayana dauke da wasu sinadarai masu sinadirai wadanda ke hana sha na gina jiki da rage kimarsa. GyadaDaga cikin abubuwan gina jiki a cikin kifi, phytic acid ya shahara sosai.

Ana samun phytic acid (phytate) a cikin duk iri iri, kwayoyi, hatsi da legumes. Gyadaya bambanta tsakanin 0.2-4.5%. Phytic acid yana hana ɗaukar ƙarfe da zinc a cikin sashin narkewar abinci. Don haka, cin wannan goro na iya haifar da gazawar waɗannan ma'adanai na tsawon lokaci.

Phytic acid gabaɗaya baya damuwa tsakanin waɗanda ke cin abinci mai kyau da kuma waɗanda ke cin nama akai-akai. A gefe guda kuma, yana iya zama matsala a wasu wuraren da ake samun abinci mai mahimmanci na hatsi ko legumes.

rashin lafiyar gyada

Gyada Yana ɗaya daga cikin 8 mafi yawan abubuwan da ke haifar da alerji na abinci. rashin lafiyar gyada Yana iya zama mai tsanani ko kuma yana barazana ga rayuwa. rashin lafiyar gyadaabin da mutane suke da shi gyada sannan a guji kayan gyada.

Yaya kuma a ina ake adana gyada?

An adana harsashi da bazuwar a wuri mai sanyi gyadaRayuwar tanadin watanni 1 zuwa 2. Za a iya tsawaita rayuwarsu ta shiryarwa zuwa watanni 4 zuwa 6 idan an adana su a cikin firiji.

Rayuwar rayuwar man gyada da aka buɗe shine watanni 2 zuwa 3 a cikin kayan abinci da watanni 6 zuwa 9 a cikin firiji. Gyada na iya wari da ɗanɗano da ɗaci idan an adana su sun wuce lokacin ƙarewar su.