An ɗora qwai da sinadirai masu amfani iri-iri. Koyaya, ƙimar sinadiran kwai ya bambanta sosai dangane da ko kuna cin dukan kwai ko kuma farin kwai kawai.
a cikin labarin "menene farin kwai", "yawan adadin kuzari a cikin farin kwai", "menene amfanin kwai fari", "shine furotin farin kwai", "menene darajar sinadiran kwai" Kuna iya samun amsoshin tambayoyinku.
Ƙimar Farin Ƙwai
Kwai farishine tsararren ruwa mai kauri wanda ke kewaye da gwaiduwa na kwai.
Kwai da aka yi takin yana da kariyar kariya don kare kaji masu girma daga ƙwayoyin cuta masu cutarwa. Hakanan yana ba da wasu abubuwan gina jiki don haɓakarsu.
Kwai fari Yana dauke da kashi 90% na ruwa da kuma furotin 10%.
Idan ka cire gwaiduwa kuma kawai farin kwai Idan kun cinye shi, ƙimar sinadirai na kwan yana canzawa sosai.
Jadawalin da ke ƙasa yana nuna bambance-bambancen abinci mai gina jiki tsakanin babban farin kwai da dukan babban kwai:
Kwai fari
dukan kwai
kalori
16
71
Protein
4 gram
6 gram
mai
0 gram
5 gram
Cholesterol
0 gram
211 MG
bitamin A
0% RDI
8% RDI
Vitamin B12
0% RDI
52% RDI
Vitamin B2
6% RDI
12% RDI
Vitamin B5
1% RDI
35% RDI
Vitamin D
0% ROI
21% RDI
Folate
0% ROI
29% RDI
selenium
9% RDI
90% RDI
Menene Amfanin Farin Kwai?
Low a cikin adadin kuzari amma mai girma a cikin furotin
Kwai fari, furotin Yana da girma a cikin sinadirai amma ƙananan adadin kuzari. A haƙiƙa, tana ɗauke da kusan kashi 67% na dukkan sunadaran da ake samu a cikin kwai.
Har ila yau, wannan furotin ne mai inganci, cikakken furotin. Wannan yana nufin ya ƙunshi dukkan muhimman amino acid guda tara waɗanda jikinmu ke buƙatar yin aiki da kyau.
Saboda yawan sinadarin gina jiki. farin kwai Cin shi yana da wasu fa'idodin kiwon lafiya. Protein zai iya taimakawa wajen rage ci; saboda farin kwai Cin abinci yana taimaka muku jin koshi.
Yin amfani da isasshen furotin yana da mahimmanci don kiyayewa da gina tsoka, musamman ga masu ƙoƙarin rasa nauyi.
Low a cikin mai da kuma cholesterol free
Qwai sun kasance abinci ne da ake cece-kuce saboda yawan kitse da abun ciki na cholesterol.
Duk da haka, ana samun duk cholesterol da kitsen da ke cikin kwai a cikin gwaiduwa. a wannan bangaren farin kwaiYana da kusan furotin mai tsabta kuma ba ya ƙunshi mai ko cholesterol.
Shekaru da yawa, an yi tunanin cewa farin kwai ya fi cin ƙwai gabaɗaya lafiya.
Amma bincike ya nuna cewa ga mafi yawan mutane, kwai cholesterol ba shi da matsala.
Amma ga mutane kaɗan, idan sun ci cholesterol, jininsu yana ƙaruwa kaɗan. Wadannan mutane ana kiran su "masu wuce gona da iri".
"Masu wuce gona da iri" suna da kwayoyin halittar da ke haifar da babban cholesterol, kamar kwayar ApoE4. Ga mutanen nan ko mutanen da ke da babban cholesterol, farin kwai zai iya zama mafi kyawun zaɓi.
Bugu da kari, farin kwaiGanin cewa kusan babu mai. farin kwai Yana da muhimmanci ƙasa a cikin adadin kuzari fiye da dukan qwai.
Wannan ya sa ya zama kyakkyawan zaɓi ga mutanen da ke ƙoƙarin iyakance yawan adadin kuzari da rasa nauyi.
Taimakawa samun ciki lafiya
wani farin kwaiyana bada kusan giram hudu na furotin.
Wani bincike da aka yi don fahimtar mahimmancin abinci mai gina jiki ya gano cewa matan da suka fi cin furotin yayin da suke da juna biyu suna da karancin jarirai da ba su kai ga haihuwa ba da kuma marasa nauyi, kuma mata suna da kuzari.
Yana ba da gamsuwa kuma yana taimakawa rage nauyi
An gudanar da binciken ne don sanin ko cin furotin a lokacin karin kumallo zai iya taimakawa wajen rage kiba ta hanyar rage yunwa da ciye-ciye. Manufar wannan bincike na musamman shine don tantance illolin tsallake karin kumallo, wanda ya zama ruwan dare a tsakanin 'yan mata masu tasowa.
Binciken ya gano cewa matasan da suka ci karin kumallo mai gina jiki suna jin ƙoshi sosai, wanda ya haifar da ƙarancin ciye-ciye da zaɓin abinci mafi kyau.
Yana haɓaka tsokoki
Jiki yana buƙatar mahimman amino acid don ƙirƙirar cikakken furotin, wanda za'a iya samuwa ta hanyar nama da kayan kiwo ko haɗin tushen shuka kamar wake da shinkafa. glycine Misalin wannan, kuma farin kwai daya yana dauke da miligram 1.721.
Lokacin da kuka cinye furotin da ya dace a daidai lokacin, kuna samun ƙarfi saboda tsokoki suna samun abin da suke buƙata don gyarawa da sake ginawa. Misali, idan kai dan wasa ne kuma kayi aikin motsa jiki mai tsauri, wannan motsa jiki yana matsa lamba akan tsokoki.
Yin amfani da cikakken furotin a cikin minti 30 na wannan motsa jiki na iya taimakawa wajen gyara ƙwayar tsoka da sauri kuma za ku iya samun ƙarfin tsoka a shirye don motsa jiki na gaba.
Ga waɗanda suka fi zama masu zaman kansu, ana buƙatar furotin don ƙarfin gabaɗaya don aiwatar da ayyukan yau da kullun ba tare da rauni ba, gina tsarin rigakafi, da adana iskar oxygen a cikin jajayen ƙwayoyin jini. Kwai fariShi ne mafi kyawun zaɓi don cin daidaitaccen furotin mai lafiya, kamar carbohydrates da mai.
Yana goyan bayan matakan electrolyte
Potassium ya wadatar a jiki lantarki Yana kama da sodium a cikin cewa yana taimakawa tabbatar da samuwa. Wannan yana haɓaka aikin tsoka na yau da kullun, yana taimakawa hana bugun jini, da kiyaye lafiyar zuciya.
Bugu da ƙari, electrolytes suna kare kwayoyin halitta a cikin jiki ta hanyar daidaita ruwan da ke kewaye da su da kuma cikin su, wanda ke taimakawa wajen kiyaye hawan jini, musamman idan akwai sodium da yawa.
Electrolytes suna fitowa daga potassium. Kwai fari Yana ba da adadin potassium mai kyau.
Amfanin Farin Kwai ga fata
Kwai, farin kwaia cikin membrane da ke aiki don kare kwan kawai a waje da harsashi kuma kawai a cikin harsashi collagen Ya ƙunshi.
Kwai fari Lokacin da aka haɗe shi da sunadaran da ke da amfani da ya ƙunshi, yana haifar da babban abin rufe fuska.
Binciken ya bincika matakin hyaluronic acid da samar da collagen. Sakamako, farin kwaiYa nuna cewa collagen da furotin da ke cikinsa na taimakawa wajen rage wrinkles da rana ke haifarwa.
Menene Illolin Farin Kwai?
Kwai fari Gabaɗaya zaɓin abinci ne mai aminci. Koyaya, yana ɗaukar wasu haɗari.
Allergy kwai
Kwai fari Yana da lafiya ga yawancin mutane, amma rashin lafiyar kwai na iya faruwa.
Yawancin ciwon kwai yana faruwa a cikin yara.
Rashin lafiyar kwai yana faruwa ne sakamakon kuskuren tsarin garkuwar jiki na wasu sunadaran da ke cikin kwai a matsayin illa.
Alamomi masu laushi sun haɗa da ja, amya, kumburi, hanci, da ƙurawar ido. Hakanan mutane na iya fuskantar bacin rai na narkewa, tashin zuciya, da amai.
Ko da yake ba kasafai ba, qwai na iya haifar da mummunar rashin lafiyar da aka sani da girgiza anaphylactic.
Wannan yana haifar da alamomi daban-daban, gami da kumburin makogwaro da fuska mai tsanani, da raguwar hawan jini (wanda zai iya zama mai mutuwa idan aka haɗa).
Maganin Abincin Salmonella
danyen kwai fari kuma Salmonella kasadar gubar abinci ta kwayoyin cuta.
Salmonella kwai ko kwaiNoma na zamani da ayyukan tsaftacewa suna rage haɗarin.
Dafa kwai har sai ya dahu sosai yana rage hadarin wannan matsala.
Rage sha Biotin
danyen kwai farisamuwa a cikin nau'ikan abinci iri-iri biotin Yana iya rage sha na bitamin da ake kira
Wannan bitamin ne mai narkewa da ruwa wanda ke taka muhimmiyar rawa wajen samar da makamashi.
danyen kwai fariya ƙunshi furotin da ake kira avidin wanda zai iya ɗaure da biotin kuma ya daina sha.
A ka'ida, wannan na iya zama matsala. Duk da haka, yana buƙatar cin abinci mai yawa na farin kwai don haifar da rashi na biotin. Har ila yau, avidin ba ya da irin wannan tasiri bayan an dafa kwai.
Ya ƙunshi furotin da yawa
Ga masu matsalar koda, cin abinci mai yawa na furotin na iya zama haɗari. Mutanen da ke da ƙarancin tacewa na Glomerular (GFR, wanda shine adadin ruwan da koda ta tace) na iya fama da mummunan rauni na koda saboda girman darajar halitta ta furotin kwai.
Shawarar abincin furotin na yau da kullun ga mutanen da ke fama da rashin aikin koda shine 0.6 zuwa 0.8 grams. Amma likitoci sun ce ga waɗanda ke da ƙarancin GFR, 60% na furotin da ake cinye yakamata ya fito ne daga ƙwai.
Farin Kwai da Kwai Yolk
Farin kwai Mu bincika bambance-bambancen kwai da gwaiduwa. Launi shine bambanci na farko a bayyane. Kwai fariYana da alhakin kare gwaiduwa.
Albumin, farin kwaiSunan hukuma ne kuma ya ruɗe. Wannan kamannin gizagizai ya fito ne daga carbon dioxide, kuma yayin da kwan ya tsufa, carbon dioxide yana fitowa, yana barin kwan a bayyane.
Albumin yana da yadudduka huɗu, masu bambanta tare da kauri da siraran daidaito. Kaurin ciki ana kiransa fari mai ban mamaki. Ƙananan ƙwai suna riƙe da yadudduka masu kauri, amma tsofaffin ƙwai sun fara yin bakin ciki.
Na gina jiki, duka biyu farin kwai Duk yolks ɗin kwai suna ba da adadi mai yawa na furotin, amma sun ƙunshi furotin fiye da fararen fata.
Gabaɗaya, qwai, histidine, isoleucine, leucine, lysine, methionine, phenylalanineYana da ban mamaki bayanin martaba na amino acid, ciki har da threonine, tryptophan da valine.
Kwai fari Yana da tushen potassium, niacin, riboflavin, magnesium da sodium. Gwaiduwa na da wadata a cikin bitamin A, phosphorus, iron, zinc da bitamin D.
Kwai gwaiduwa ya ƙunshi B6 da B12, folic acid, pantothenic acid da thiamine, phosphorus, iron, zinc da bitamin A, D, E da K.
Ya Kamata Ku Ci Farin Kwai ko Gabaɗaya?
Kwai fariYayin da yake da yawan furotin, yana da ƙananan adadin kuzari, mai da cholesterol, yana mai da shi abinci mai kyau don asarar nauyi.
Farin kwaiHakanan zai iya zama da amfani ga mutanen da ke da buƙatun furotin masu yawa waɗanda ke buƙatar saka idanu akan yawan adadin kuzari, kamar 'yan wasa ko masu gina jiki.
Duk da haka, idan aka kwatanta da dukan kwai, fararen kwai ba su da yawa a cikin sauran abubuwan gina jiki. Dukan ƙwai sun ƙunshi nau'ikan bitamin, ma'adanai, ƙarin furotin da mai mai lafiya.
Duk da yawan ƙwayar cholesterol na ƙwai, wani bincike na baya-bayan nan ya gano babu wata alaƙa tsakanin shan kwai da haɗarin cututtukan zuciya.
Wannan bita ya gano cewa cin kwai a rana yana iya rage haɗarin kamuwa da bugun jini.
Kwai gwaiduwa, wasu muhimman antioxidants guda biyu waɗanda ke taimakawa hana lalacewar ido da cataracts, lutein da zeaxanthin Yana da wani arziki albarkatun ga
Har ila yau, wani muhimmin sinadirai ne wanda yawancin mutane ba su da isasshen abinci. choline Ya ƙunshi.
Dukan ƙwai suna sa ku ji ƙoshi kuma suna taimaka muku cin ƙarancin adadin kuzari.
Bincike ya nuna cewa cin kwai don karin kumallo na iya zama da amfani wajen rage nauyi da kewayen kugu.
Idan kuna da tarihin iyali na high cholesterol da cututtukan zuciya, ko kuma idan kun riga kuna da babban cholesterol, to farin kwai Zai iya zama mafi koshin lafiya a gare ku.
farin kwai Amfaninsa bai iyakance ga lafiyarmu ba. Har ila yau, abu ne da aka fi amfani da shi a cikin abin rufe fuska. Shin kun yi abin rufe fuska tare da farin kwai don matsalolin fata?
