kwaiYana ɗaya daga cikin ƴan abinci da aka ware a matsayin "superfood". Ya ƙunshi abubuwan gina jiki waɗanda ba su da yawa a cikin abincin zamani. "Mene ne amfanin ƙwai", "abin da bitamin ke cikin ƙwai", "shin qwai yana haɓaka cholesterol", "shin qwai yana sa ku yin nauyi", "Shin yana da illa ga yawan cin ƙwai?" Anan ga amsoshin tambayoyin da ake yawan yi…
Abun Ciki na Kwai da Ƙimar Kalori
gaba daya kwaiYa ƙunshi duk abubuwan gina jiki da ake buƙata don tantanin halitta guda ya juya zuwa kaza. babba daya sinadirai masu abun ciki na Boiled kwai shine kamar haka:
Vitamin A: 6% na RDI
Folate: 5% na RDI
Vitamin B5: 7% na RDI
Vitamin B12: 9% na RDI
Vitamin B2: 15% na RDI
Phosphorus: 9% na RDI
Selenium: 22% na RDI
gaba daya kwai adadin kuzari 77, darajar sunadarin sa shine gram 6, kuma kitsen da ke cikin lafiya ya kai gram 5. Har ila yau, ya ƙunshi adadi mai yawa na bitamin D, E, K, B6, calcium da zinc. kwaiHar ila yau yana ba da nau'o'in sinadirai masu mahimmanci ga lafiya.
Menene Amfanin Kwai?
Babban abun ciki na cholesterol, amma baya shafar mummunan cholesterol
Kwai ta cholesterol abun ciki yana da girma. Single kwaiyana bada 300 MG, wanda shine fiye da rabi na shawarar yau da kullum na cholesterol na 212 MG. Koyaya, cholesterol na abinci ba ya shafar cholesterol na jini.
Hanta tana samar da adadi mai yawa na cholesterol kowace rana. Kara kwai idan kun ci abinci, hanta yana samar da ƙananan cholesterol, don haka yana daidaitawa.
kwai Amsa ga amfani ya bambanta daban-daban. A cikin 70% na mutane kwaibaya tayar da matakan cholesterol kwata-kwata. A cikin sauran 30% (wanda ake kira hyper-responders), yana iya ɗan ƙara yawan jimlar da LDL cholesterol. (Akwai kuma keɓancewa.
Mutanen da ke da yanayin kwayoyin halittar nau'in halittar da ake kira familial hypercholesterolemia ko ApoE4 kwai don rage yawan amfani.)
Yana haɓaka HDL (mai kyau) cholesterol
HDL taƙaitaccen bayani ne don Babban Maɗaukakin Lipoprotein. An fi saninsa da "mai kyau" cholesterol. Mutanen da ke da matakan HDL mafi girma sau da yawa suna da ƙananan haɗari ga cututtukan zuciya, bugun jini, da matsalolin kiwon lafiya daban-daban.
Cin kwai Hanya ce mai kyau don ƙara HDL. A cikin binciken daya, sau 6 a rana don makonni 2 kwai An ƙaddara cewa cin abinci mai girma HDL cholesterol ya karu da 10%.
Babban abun ciki na choline
KolinYana da sinadirai wanda ba a san akwai shi a yawancin mutane ba. Abu ne mai mahimmanci kuma galibi ana haɗa shi cikin bitamin B.
Ana amfani da Choline don samar da membranes cell kuma yana shiga cikin samar da kwayoyin sigina tare da ayyuka daban-daban na kwakwalwa.
Nazarin abinci mai gina jiki ya nuna cewa kusan kashi 90% na mutane suna da ƙasa da adadin da aka ba da shawarar choline. kwai Yana da kyakkyawan tushen choline. Single kwaiya ƙunshi fiye da 100 MG na wannan sinadari mai mahimmanci.
Yana rage haɗarin cututtukan zuciya
LDL cholesterol an fi sani da "mummunan" cholesterol. Samun yawan matakan LDL cholesterol yana ƙara haɗarin cututtukan zuciya.
Akwai ƙananan ƙwayoyin LDL masu yawa da manyan ƙwayoyin LDL. Yawancin bincike sun nuna cewa mutanen da ke da ƙananan ƙananan ƙwayoyin LDL masu yawa suna da haɗari mafi girma na cututtukan zuciya fiye da mutanen da ke da yawancin ƙwayoyin LDL.
kwai Ko da yake yana ƙara haɓaka ƙwayar cholesterol na LDL a wasu mutane, bincike ya nuna cewa barbashi suna canzawa daga ƙaramin LDL mai yawa zuwa babban LDL, wanda ke da fa'ida don rage haɗarin cututtukan zuciya.
Ya ƙunshi lutein da zeaxanthin antioxidants
Ɗayan sakamakon tsufa shine rage gani. Akwai sinadirai da yawa waɗanda ke taimakawa hana wasu matakai na lalacewa waɗanda zasu iya shafar idanunku. Lutein da zeaxanthin Antioxidants su ne antioxidants masu ƙarfi waɗanda ke yawan taruwa a cikin retina na ido.
Bincike ya nuna cewa yawan amfani da wadannan sinadiran yana haifar da cataracts da macular degeneration Ya nuna cewa yana iya rage haɗarin cututtukan ido biyu na gama gari kamar
Kwai gwaiduwaya ƙunshi babban adadin lutein da zeaxanthin. A cikin binciken da aka sarrafa, waɗanda suka ci yolks kwai 4.5 kawai a kowace rana tsawon makonni 1.3 sun haɓaka matakan lutein na jini da 28-50% da zeaxanthin da 114-142%.
kwai, kuma yana da yawan bitamin A, karancin bitamin A shine mafi yawan sanadin makanta a duniya.
Yana rage triglycerides
Duk sinadirai masu darajar qwai ba daya bane. Abubuwan gina jiki na kwaiya bambanta dangane da abinci da abincin kaji.
daga kaji masu cin abinci mai wadataccen omega 3 kwaisun fi arziki a cikin omega 3 fatty acids.
Omega 3 fatty acid an san su don rage matakan jini na triglycerides, sanannen haɗari ga cututtukan zuciya.
A cikin ɗayan binciken, waɗanda suka cinye ƙwai masu wadatar omega-5 3 kawai a mako guda sun sami raguwar 3-16% a matakan triglyceride bayan makonni 18.
Ya ƙunshi furotin masu inganci da mahimman amino acid
Sunadarai su ne manyan tubalan ginin jikin mutum. Ana amfani da su don yin kowane nau'in kyallen takarda da kwayoyin halitta waɗanda ke ba da dalilai na tsari da aiki.
Samun isasshen furotin na abinci yana da matukar mahimmanci, kuma bincike ya nuna cewa adadin da aka ba da shawarar zai iya zama ƙasa da yawa.
Babban hidima guda ɗaya na gram 6 na furotin kwaiYana da kyakkyawan tushen furotin. kwai Ya ƙunshi amino acid ɗin da suka dace daidai gwargwado.
Cin isasshen furotin yana da fa'idodi kamar rage nauyi, ƙara yawan ƙwayar tsoka, rage hawan jini da inganta lafiyar kashi.
Qwai suna taimakawa rage nauyi
kwai yana riƙe da kyau sosai. kwaiYana da ikon rage yawan abincin caloric na gaba, yana haifar da jin dadi.
A cikin wani bincike na mata 30 masu kiba, waɗanda suka ci ƙwai maimakon burodi don karin kumallo sun ƙara jin daɗin koshi kuma kai tsaye suna cin ƙarancin adadin kuzari na awanni 36.
A wani binciken, maye gurbin karin kumallo mai nauyi-carbohydrate tare da karin kumallo na kwai ya haifar da asarar nauyi a cikin tsawon mako 8.
Bincike ya nuna a fili cewa cin kwai 3 a rana yana da lafiya sosai. Babu wata shaida da ke nuna cewa wuce wannan yana da illa, kawai "yankin da ba a tantance shi ba" don ba a yi nazari ba.
Sama da duka, yana ba da abinci mara tsada, mai sauƙin shiri, abinci mai amfani wanda za'a iya cinye shi da kusan kowane abinci.
Yana inganta aikin kwakwalwa
kwaiya ƙunshi choline, sinadari mai mahimmanci don ingantaccen aiki na tsarin juyayi. Yana inganta iyawar ƙwaƙwalwar ajiya a cikin kwakwalwa tare da ba da gudummawa ga mafi girman fahimta da tunani na gefe. Cin kwai kullumHar ila yau, yana kawar da haɗarin kamuwa da cututtuka masu tsanani na neurodegenerative irin su Alzheimer's, dementia da kuma ciwon kwakwalwa.
Yana ƙarfafa tsarin rigakafi
a cikin kwaiYawan adadin bitamin B12 da selenium suna taimakawa wajen gina ayyukan tsaro mai ƙarfi a cikin jiki.
Selenium yana da kaddarorin antioxidant masu ƙarfi waɗanda ke taimakawa hana radicals masu cutarwa daga oxidizing ƙwayoyin lafiya a cikin tsarin.
Tsarin rigakafi mai ƙarfi yana kare jiki daga cututtukan ƙwayoyin cuta da sauran cututtukan yanayi na yanayi kamar mura, mura da zazzaɓi.
Ƙarfafa ƙwayar tsoka
kwaiBabban abun ciki na furotin da ke cikinsa yana da kima don haɓaka haɓakar tsoka da haɓaka. Hakanan, lokacin rauni, damuwa ko rashin lafiya kwaiyana taimakawa wajen gyara duk wani abin da ya lalace a cikin jiki nan take. Yara sau ɗaya kawai a rana kananan kwai Ƙarfafawa don cin abinci yana ƙara yawan ƙwayar tsoka da sassauci.
Amfanin kwai ga mata masu juna biyu
kwaiYawan folic acid da iron dake cikinsa na da matukar amfani ga mata masu juna biyu. Folic acidTare da baƙin ƙarfe, yana yin wasu ayyuka masu mahimmanci kamar tabbatar da ingantaccen haɗin gwiwa da jigilar jajayen ƙwayoyin jini a cikin jiki da kuma tabbatar da ingantaccen ci gaban tayin a cikin mahaifar uwa mai ciki.
Saboda haka, a cikin matsakaicin adadin cin kwaiYana taimaka wa iyaye mata masu juna biyu su sami cikin lafiyayye ta hanyar guje wa rikice-rikice irin su cututtukan jijiya irin su spina bifida a cikin jariran da aka haifa ko matsananciyar zagawar jini a jikin uwa.
Yana ba da isasshen kuzari
Abincin abinci na kwaiKasancewa mai wadataccen abinci mai gina jiki yana taimakawa wajen ci gaba da aiki da kuma kara yawan aiki. kwaiyana ciyar da ƙwayoyin kwakwalwa kuma yana taimakawa inganta aikin tunani, ƙwaƙwalwa da yanayi. Hakanan yana taimakawa wajen dawo da rauni ta hanyar ƙarfafa tsokoki.
Amfanin cin kwai ga fata
kwai, ta halitta biotin Biotin shine bitamin B wanda ke da alhakin inganta yanayin fata da inganta haɓakar gashi.
kwai Har ila yau yana samar da bitamin D da bitamin B5, da ma'adanai masu mahimmanci irin su zinc da selenium, wanda ke sauƙaƙe sake farfadowa da kwayoyin fata.
Saboda haka, cin kwai akai-akai Yana haskaka fata sosai, yana ba ta bayyanar matasa da haske.
yana ƙarfafa ƙasusuwa
kwaiyana dauke da bitamin D, wanda ke taimakawa wajen kara yawan kashi, ta haka ne ya karfafa haɗin haɗin gwiwa da kuma samar da ingantaccen tsarin kashin baya.
Ya ƙunshi adadi mai yawa na alli da phosphorus, waɗanda ke ƙarfafa sassan nama na kasusuwa kuma suna sauƙaƙe ayyukan enzyme na asali a cikin jikin mutum.
Saboda haka kwai Yana taimakawa hana mugun cututtuka na ƙashi irin su arthritis, osteoporosis da rickets.
Yana taimakawa hana anemia
kwaiMatakan ƙarfe na ban mamaki suna taimaka wa lafiyar ƙwayar ƙwayar jini mai kyau da jigilar jini a cikin jiki.
Bugu da kari, shan tagulla mai yawa yana haifar da raguwar iskar oxygen da ke cikin jini da ake kai wa ga muhimman sassan jiki, kamar su zuciya, kwakwalwa, huhu, hanta da koda. rashin ƙarfe anemiayana taimakawa hanawa
Saboda haka, cin kwai kowace rana Lallai yana hana anemia baya, yana kawar da alamomin dake tattare da su kamar tashin hankali da tashin zuciya.
Menene illar Cin Kwai?
cin qwai Akwai wasu haɗarin lafiya:
kwayoyin cuta
Danyen ƙwai ko maras dafawa na iya ƙunsar ƙwayoyin cuta waɗanda za su iya shiga ta cikin ramukan da ke cikin bawo. Don haka, kafin a dafa su, wajibi ne a wanke bawon kwai da kyau.
allergies
Wasu mutane suna da rashin lafiyar kwai ko hankali. Mutumin da ke da alerji zai iya fuskantar halayen haɗari na rayuwa a kan hulɗa da ƙwai ko kayan kwai.
Cin danyen kwaisaboda kasancewar kwayoyin cuta da ake kira Salmonella guba abincime zai iya haifar da shi.
Hanyoyin dafa ƙwai
kwaiBa shi da tsada kuma mai gina jiki sosai. Yana cike da sunadaran, bitamin, ma'adanai, kitse masu lafiya, da nau'ikan abubuwan gina jiki iri-iri ta ƙimar kalori. Yadda kuke dafa kwai shima yana shafar sifofinsa na gina jiki.
Ana iya dafa ƙwai ta hanyoyi daban-daban kuma cikin sauƙi a haɗa su da sauran abinci masu lafiya kamar kayan lambu. Dafa kwai yana lalata ƙwayoyin cuta masu haɗari kuma yana sa ya fi aminci. A nan ne mafi mashahuri hanyoyin dafa kwai;
Dafaffen kwai
Kwai a cikin kwano na ruwa na minti 6-10. Da tsayin lokacin tafasa, da yolk yana da ƙarfi.
Dafaffen kwai
Lokacin tafasa bai kai dafaffen kwai ba. Lokacin tafasa yana kusan minti 2.5 ko 3. Gwaiduwa baya taurare kuma ya kasance a cikin yanayin ruwa mai yawa.
Scrambled qwai
Ana fasa ƙwai a cikin kasko mai zafi tare da mai mai zafi. Yolk ɗin ana tarwatsewa ko kuma a bar shi ba a rarraba shi cikin sigar ruwansa.
Dafaffen ƙwai
kwaiana dafa shi a cikin kwanon da aka datse a cikin tanda mai zafi har sai ya yi tauri.
Menemen
Ana yin ta ne ta hanyar zuba ƙwai da aka yanka ko fasa ƙwai a kan kayan lambu da aka dafa a kasko da tumatir, barkono da albasa ba na zaɓi ba.
Omelette
Don yin omelet, qwai suna whisked, zuba a cikin kwanon rufi mai zafi kuma a dafa shi a hankali a kan zafi kadan har sai da karfi. Ba kamar ƙwan da aka yi da shi ba, omelet ba a motsa shi ba.
dafa kwai yana sa su kasance masu aminci da sauƙi don narkar da wasu abubuwan gina jiki. misalin wannan kwaishine furotin a cikinsa.
Bincike ya nuna cewa yana narkewa idan an dafa shi. Wani bincike ya gano cewa jikin dan adam zai iya amfani da kashi 91% na furotin da aka dafa dafaffen kwai da kashi 51% na furotin danyen kwai.
Ana tsammanin wannan canji na narkewa yana faruwa yayin da zafi ke haifar da canje-canjen tsari a cikin sunadaran kwai.
Lokacin da aka dafa sunadaran, zafi yana karya raƙuman alade da ke siffanta su. Sai kuma sunadaran suna samar da sabon haɗin gwiwa tare da sauran sunadaran a muhallinsu. Dafaffen ƙwai Wadannan sabbin igiyoyin da ke cikinsa suna saukaka wa jiki wajen narkewa.
Dafa abinci a yanayin zafi mai zafi na iya lalata sauran abubuwan gina jiki
Dafa kwaiKodayake yana sa wasu sinadarai su fi narkewa, yana iya cutar da wasu.
Wannan ba sabon abu bane. Dafa yawancin abinci zai rage wasu abubuwan gina jiki, musamman idan an dafa su a yanayin zafi na dogon lokaci.
Nazarin wannan halin da ake ciki kwai duba a kai. karatu dafa kwai Ya gano cewa ya rage yawan bitamin A da kusan 17-20%.
Dafa abinci kuma kwai Hakanan zai iya rage yawan adadin antioxidants a cikinsa sosai. Ɗaya daga cikin binciken ya gano cewa hanyoyin dafa abinci na yau da kullum, ciki har da microwaving, tafasa, da soya, sun rage adadin wasu antioxidants da 6-18%.
Bincike ya nuna cewa kwai Yana iya rage yawan bitamin D har zuwa 40% idan aka dafa shi tsawon mintuna 61, yayin da zai iya yin asarar kusan kashi 18% idan aka tafasa.
dafa kwaiKo da yake yana rage wasu sinadarai, har yanzu yana da wadataccen tushen bitamin da antioxidants.
Nasihu masu lafiya don dafa ƙwai
kwaiAbinci ne mai gina jiki amma kwaiKuna iya inganta lafiyar ku ta hanyar kula da shawarwari masu zuwa.
Zaɓi hanyar dafa abinci mai ƙarancin kalori
Idan kuna ƙoƙarin yanke adadin kuzari, zaku iya zaɓar ƙwai masu dafaffe ko mai laushi. Tun da ba a ƙara man mai a waɗannan hanyoyin dafa abinci ba, suna da ƙasa a cikin adadin kuzari fiye da ƙwai da aka dasa ko omelet.
Dafa kwai tare da kayan lambu
kwaiYana tafiya da kyau tare da kayan lambu. kwaiƘara kayan lambu da kayan lambu yana nufin ƙara ƙarin fiber da bitamin a cikin abincinku. Kuna iya ƙara kayan lambu da kuka zaɓa zuwa omelet ko yin kayan lambu. kwai Kuna iya dafa abinci.
Dafa kwai a cikin mai barga
Mafi kyawun mai don dafa abinci mai zafi shine waɗanda ke dawwama a yanayin zafi mai yawa kuma ba sa oxidize cikin sauƙi don samar da radicals masu cutarwa. Misalan zaɓuka masu kyau karin budurwa man zaitun ve man shanu located.
Zabi mafi yawan kwai mai gina jiki da za ku iya
Abincin abinci mai gina jiki na qwaiAbubuwa da dama sun shafe ta, kamar hanyar noma da kuma ciyar da kaji. Gabaɗaya, ƙwayayen halitta daga kajin da ba su da kyauta ana ɗaukar su sun fi ƙwayayen da ake kiwon noma abinci mai gina jiki.
Kar a dahu
kwaiDa tsayi da zafi da kuka dafa shi, yawancin abubuwan gina jiki da kuke rasa. Yin amfani da zafi mai zafi na tsawon lokaci kuma yana iya ƙara yawan adadin ƙwayar cholesterol da ke cikinsa. Wannan gaskiya ne musamman don dumama kwanon rufi.
Gabaɗaya, gajarta, hanyoyin dafa abinci masu ƙarancin zafin jiki suna haifar da ƙarancin iskar oxygen da adana yawancin abubuwan gina jiki a cikin ƙwai.
Saboda haka mafi amfani nau'i na kwai dafaffen ƙwai mai laushi.
