Shin kai mutum ne mai son cin ƙwai don karin kumallo? Wataƙila kai mai zuwa motsa jiki ne wanda ke kula da siffar jikinka. Ɗaya daga cikin abubuwan da suka fi shahara a yanzu shine cire ƙwai a ci farin kawai. Mutane da yawa sun saba da wannan saboda faɗin cewa, "Gwai yana da yawan cholesterol, don haka ba shi da kyau ga jiki." Amma yaya lafiya cin farin ƙwai kawai? Bari mu yi magana game da wannan a yau.
Menene ainihin abin da ke cikin wannan farin abu?
A taƙaice dai, yawancin kitse da cholesterol da ke cikin ƙwai suna cikin ƙwai. Don haka idan kana son samun dukkan sinadaran gina jiki daga ƙwai ba tare da kitse ba, cire ƙwai shine mafita.
Amma idan muka cire gwaiduwa, muna rasa abubuwa masu amfani da ke cikinta. Misali, gwaiduwa tana dauke da bitamin A, D, E, K, da DHA, wanda yake da matukar muhimmanci ga ci gaban kwakwalwa.
To, me ke cikin farin kwai? Farin kwai yana da ƙarancin kalori sosai, kuma ba shi da kitse kwata-kwata. Madadin haka, yana ɗauke da waɗannan abubuwan.
| Sinadaran gina jiki | Kimanin adadin (Kimanin adadin da ke cikin farin kwai ɗaya) |
|---|---|
| Protein | Kimanin gram 4 |
| Sodium | Kimanin milligram 55 |
| Folate | Kimanin ma'aunin microgram 1.3 |
| Selenium | Kimanin microgram 6.6 |
| Calcium | Kimanin milligram 2.3 |
| Magnesium | Kimanin miligram 3.6 |
| Potassium | Kimanin milligram 53.8 |
A girke-girke, yawanci za ka iya maye gurbin farin ƙwai biyu da cikakken ƙwai ɗaya. Amma ka tuna, tunda ƙwai yana da sauƙin sarrafawa lokacin raba ƙwai, akwai ɗan haɗarin kamuwa da cututtukan ƙwayoyin cuta kamar Salmonella . Don haka koyaushe ka tuna ka wanke hannunka sosai da sabulu da ruwa bayan ka taɓa ƙwai.
Menene amfanin cin farin kwai kawai?
Wannan yana da fa'idodi da dama.
Kyakkyawan tushen furotin
Farin ƙwai hanya ce mai kyau ta samun furotin mai kyau a cikin abincinku ba tare da damuwa da adadin kuzari ba. Protein yana da mahimmanci don gina tsokoki masu ƙarfi da kuma kiyaye yawan tsoka yayin da muke tsufa . Idan kuna motsa jiki, furotin yana da mahimmanci don gyara tsoka da girma.
Mai kyau ga zuciya
Babu laifi a ci gwaiduwa a matsakaici. Duk da haka, idan kun riga kun kasance cikin haɗarin kamuwa da cututtukan zuciya ko bugun jini , likitanku zai iya ba ku shawara ku bi tsarin abinci mai kyau. Tunda farin ƙwai ba ya ɗauke da cholesterol, suna da kyau a cikin abincinku. Za ku iya cin ƙwai gaba ɗaya da farin ƙwai kawai. Ta wannan hanyar, za ku sami ɗan ƙarin furotin ba tare da ƙarin cholesterol da kitse daga gwaiduwa ta biyu ba.
Amma ga wani abu da ya kamata mu kula da shi. Me muke cin ƙwai da shi? Wasu mutane suna cin su da naman alade, tsiran alade, da cuku. Wasu kuma suna cin su da soyayyen dankali, gishiri mai yawa, da miya mai yawa. Idan ka cire gwaiduwa ka ci farin kawai, sannan ka ƙara mai, gishiri, da miya mai yawa a ciki, fa'idodin lafiya za su ɓace, ko ba haka ba? Don haka idan ka ci farin ƙwai, ya fi kyau ka ci su ta hanyar da ta dace, a dafa ko a dafa shi da ƙarancin mai.
Amma akwai haɗarin hakan ma.
Tare da fa'idodin, akwai kuma wasu haɗurra na cin farin ƙwai kawai.
Rashin lafiyan jiki
Kwai yana ɗaya daga cikin rashin lafiyar abinci da aka fi sani a duniya. Sau da yawa, wannan rashin lafiyar kwai yana faruwa ne sakamakon wani furotin da ake kira albumin, wanda ake samu a cikin farin kwai. Idan kana da rashin lafiyar kwai, za ka iya fuskantar alamu kamar:
- Idanu masu ƙaiƙayi, masu ruwa
- Raunukan fata ko wasu kuraje
- Ja da kumburin fata
- Ciwon ciki da radadi
- Gudawa ko maƙarƙashiya
- Tashin zuciya da amai
- Matsalolin numfashi kamar tari da asma
Rashin sinadarin Biotin
Biotin muhimmin bitamin ne ga lafiyayyen gashi, fata, da farce . Hakanan yana taimakawa wajen narkewar abinci da kuma metabolism. Idan ka cire gwaiduwa daga kwai, za ka rasa wannan sinadarin biotin mai mahimmanci.
Don haka idan kana cin farin kwai kawai, yana da muhimmanci ka ƙara wasu abinci kamar waɗannan a cikin abincinka don samun biotin:
- Hatsi
- Tumatir
- Namomin kaza
- Avocado
- Albasa
- Kayan lambu masu kama da alayyafo (Swiss chard)
- Tsaba na sunflower
- Iri na Chia
- Man gyada
- Farin kabeji
- Ayaba
- Soya
- 'Ya'yan itatuwa kamar strawberries da blueberries
- Almonds
Haɗarin ƙwayoyin cuta
Kwayoyin cutar Salmonella sun zama ruwan dare a cikin ƙwai kuma suna iya haifar da guba a abinci. Wannan haɗarin ya shafi gwaiduwa da fari. Saboda haka , ba kyakkyawan ra'ayi ba ne a ci ko sha ƙwai danye . Kullum a dafa ƙwai har sai sun dahu sosai (ko dai a tafasa ko a soya).
Abincin masu cin ganyayyaki
Idan kai mai cin ganyayyaki ne, ƙwai na iya zama babban tushen cholesterol ɗinka. Wasu hanyoyin da ke cikin jiki, kamar samar da hormones, suna buƙatar wani adadin cholesterol. Saboda haka, idan kai mai cin ganyayyaki ne, yana da matuƙar muhimmanci ka yi magana da likitanka game da ƙara ƙwai (har da ƙwai) a cikin abincinka.
Saƙon Ɗauka Gida
- Farin ƙwai abinci ne mai ƙarancin kalori, mara kitse, kuma mai yawan furotin.
- Idan ka cire gwaiduwa, za ka rasa muhimman abubuwan gina jiki kamar bitamin A, D, E, K, da kuma biotin.
- Farin ƙwai yana da lafiya ga zuciya domin ba ya ɗauke da sinadarin cholesterol. Amma a yi hankali da yadda ake dafa su da sauran abincin da za ku ci tare da su (mai, gishiri, miya).
- Alerji ga ƙwai yakan faru ne sakamakon furotin albumin da ke cikin farin ƙwai.
- Koyaushe a dafa ƙwai sosai don guje wa kamuwa da ƙwayoyin cuta kamar Salmonella.
- Yana da kyau a tuntuɓi likitanka kafin yin duk wani canji a tsarin cin abinci, musamman idan kana da wata matsala ta lafiya.
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