Ku ci shi da burodi, ku yi kek, ku kuma ƙara ɗanɗano abinci… Man shanu sinadari ne mai mahimmanci a cikin ɗakunan girkinmu, ko ba haka ba? Amma wasu suna cewa man shanu ba shi da kyau ga jiki, yayin da wasu kuma suna cewa yana da fa'idodi da yawa. To menene ainihin labarin? A yau, bari mu yi magana game da wannan man shanu, fa'idodi da rashin amfaninsa, bambancinsa da margarine, da kuma abin da za a iya amfani da shi maimakon man shanu.
Da farko dai, menene man shanu?
A taƙaice dai, man shanu samfurin kiwo ne da aka yi daga kitse da furotin da ake samu a madara da kirim. A Sri Lanka, galibi muna amfani da man shanu da aka yi da madarar shanu. Duk da haka, ana yin man shanu ne daga madarar dabbobi kamar tumaki, awaki, da barewa.
Ana yin man shanu ta hanyar haɗa madara ko kirim, ta hanyar raba kitsen daga ruwan (madarar shanu). Masana'antun wani lokacin suna ƙara gishiri da launin abinci.
Amma, wataƙila kun ji labarin abubuwa kamar "Man Gyada" da "Man Apple." Ko da yake suna da "man shanu" a cikin sunayensu, ba a zahiri ba ne man shanu. Ana kiransu haka ne saboda suna kama da man shanu.
Duk da cewa akwai ra'ayi da yawa cewa man shanu yana da illa ga jiki, masana kimiyya sun daɗe suna muhawara kan wannan. Domin man shanu abinci ne mai yawan kitse. Amma akwai abubuwa da yawa da man shanu ke yi fiye da yawan kitse kawai.
Bari mu koyi game da sinadaran da ke cikin man shanu.
Ga abin da ke cikin cokali ɗaya na man shanu mara gishiri:
- Kalori: Kimanin 102
- Kitse: gram 11.5 (gram 7 daga cikinsu kitse ne mai cikakken kitse )
- Carbohydrates, fiber , sukari, da furotin: gram 0.
Bugu da ƙari, man shanu yana da kyau a sami:
Shin kun san cewa akwai nau'ikan man shanu daban-daban?
Akwai nau'ikan man shanu da dama da muke amfani da su don abubuwa daban-daban.
Man shanu da aka ciyar da ciyawa
Ana yin sa ne daga madara daga shanun da aka ciyar da ciyawa , ba daga shanun da aka noma a kan hatsi ba. Idan aka kwatanta da man shanu na yau da kullun, wannan nau'in yana da ƙarancin kitse mai yawa kuma yana da yawa a cikin kitse mara kitse. Saboda haka, idan aka yi amfani da shi a matsakaici, yana da fa'idodi mafi yawa ga lafiya fiye da man shanu na yau da kullun. Man shanu da aka ciyar da ciyawa yana da wadataccen bitamin K ,Kyakkyawan tushen sinadirai da ake kira Omega -3 fatty acids , Conjugated linoleic acid (CLA), da Butyrate .
Man shanu da aka bulala
Ana yin wannan ta hanyar ƙara iskar nitrogen a cikin man shanu na yau da kullun, ko kuma ta hanyar bugun sa da mai busarwa. Yana da girma mafi girma kuma yana da sauƙi. Don haka yana da kyau ga abubuwa kamar yayyafa a kan burodi. Amma kada ku yi amfani da shi don yin kek ko dafa abinci, saboda yawan abincin ya bambanta kuma abincinku ba zai dafa yadda ya kamata ba.
Man shanu mai rage kitse
An rage wannan nau'in kitsen madara da kusan kashi 40%, kuma maimakon haka, an ƙara abubuwa kamar ruwa da gelatin. Saboda yawan ruwan da ke cikinsa, wannan kuma bai dace da yin burodi ko soya ba.
Man shanu / Ghee da aka bayyana
Ana yin Ghee ta hanyar narke man shanu da kuma cire madarar da ke cikinta da ruwa. Ana yin Ghee ta hanyar narke man shanu a cikin kasko, a cire farin kumfa da ke fitowa a sama, a cire madarar da ke ƙasa, sannan a raba man da ke fitowa a sama. Ghee, wanda galibi ana amfani da shi a girkin Indiya, yana da yawan hayaki, wanda hakan ya sa ya zama mai kyau don soya da soya.
Tambayar da kowa ke yi: Shin man shanu ya fi kyau ko margarine?
Man shanu da margarine duk launinsu rawaya ne, kuma ana amfani da su duka wajen girki da kuma yadawa a kan burodi. Amma an yi su ne da sinadarai daban-daban, kuma tasirinsu ga lafiya ma ya bambanta. Bari mu yi la'akari da wannan bambanci sosai.
| Fasali | Man shanu | Margarine |
|---|---|---|
| Sinadaran | Kitsen dabba | Man kayan lambu |
| Babban nau'in mai | Kitse Mai Cikakken Kitse - yana cikin rukunin kitsen "mara kyau". | Kitse mara kitse(Kitse Mara Cikakken) - ya faɗi cikin rukunin kitsen "mai kyau". |
| Tasiri akan cholesterol | Yana iya ƙara yawan cholesterol mara kyau (LDL). | Yana taimakawa wajen rage yawan sinadarin cholesterol mara kyau (LDL). |
| Mai Trans | Ya ƙunshi ƙaramin adadin kitsen trans na halitta. | Wasu margarine (musamman nau'in sanda/cube) na iya ƙunsar kitsen wucin gadi. Wannan ba shi da lafiya sosai. |
| Don girki | Ya dace da yin burodi da dafa abinci. | Wasu nau'ikan ba su dace da yin burodi ba kuma sun fi dacewa da yaɗuwa. |
Lokacin zabar margarine, karanta lakabin a hankali kuma ka tabbata ka zaɓi alamar da ke cewa "babu mai trans" ko "0g mai trans." Kitsen trans abu ne mai rashin lafiya wanda ke da alaƙa kai tsaye da cututtukan zuciya.
Menene amfanin man shanu ga lafiya?
Idan aka yi amfani da shi daidai gwargwado, man shanu zai iya zama wani ɓangare na abincinka mai kyau.
- Yana ƙarfafa ƙashi: Man shanu yana ɗauke da bitamin D da calcium. Dukansu suna da mahimmanci don ci gaban ƙashi da ƙarfi. Suna kuma taimakawa wajen hana cututtukan da ke raunana ƙashi kamar osteoporosis.
- Yana rage haɗarin kamuwa da cutar kansa: Man shanu yana da wadataccen sinadarin beta-carotene. Jikinmu yana canza shi zuwa bitamin A. Wasu bincike sun nuna cewa beta-carotene yana da alaƙa da rage haɗarin kamuwa da cutar kansar huhu da ta prostate.
- Yana inganta gani: Beta-carotene da ke cikin man shanu na iya taimakawa wajen rage saurin kamuwa da cutar macular degeneration da kuma cataracts da ke da alaƙa da tsufa.
- Ga lafiyayyen fata: Man shanu yana ɗauke da bitamin E. Wannan yana da matuƙar muhimmanci ga lafiyar fata. Yana rage lalacewar fata daga hasken rana na ultraviolet, kuma yana taimakawa wajen warkar da kumburi da raunuka a fata.
Amma, man shanu yana da nasa haɗarin.
Duk da waɗannan fa'idodin, babbar matsalar man shanu ita ce yawan kalori da kitsen da ke cikinsa, musamman kitse mai cike da kitse, wanda ke da alaƙa da cututtukan zuciya.
Abu mafi mahimmanci shine idan kana amfani da man shanu, ka yi shi daidai gwargwado . Cin cokali na man shanu a rana ba dabi'a ce mai kyau ba kwata-kwata.
Idan kana da cututtukan zuciya, yawan sinadarin cholesterol, ko kuma kana ƙoƙarin rage kiba, kana iya buƙatar rage yawan shan man shanu. Shawara mafi kyau a kan wannan ita ce tuntuɓi likita .
Wasu abubuwan da za ku iya amfani da su maimakon man shanu
Idan kana tunanin rage amfani da man shanu, akwai wasu magunguna masu lafiya da za ka iya amfani da su a maimakon haka.
Madadin girki da yin burodi
- Avocado: Avocado mai kyau da aka niƙa yana da kyau wajen yin kayan zaki domin yana da laushin man shanu da kirim.
- Man shanu na goro: Ana iya amfani da man shanu na cashew, gyada, ko almond maimakon man shanu a cikin kayan gasa.
- Man Kwakwa/Man Kwakwa: Ana iya yin man kwakwa ko man kwakwa don yin madadin man shanu. Wannan yana da kyau musamman don yin abubuwa kamar icing.
- Mayonnaise na Aquafaba: Za ka iya yin mayonnaise mara ƙwai ta hanyar haɗa ruwan wake a gwangwani (wanda shine abin da aquafaba yake nufi) da mai. Wannan kyakkyawan madadin man shanu ne.
Madadin abinci tare da burodi
- Avocado da aka niƙa
- Hummus
- Man zaitun mai ban mamaki
Saƙon Ɗauka Gida
- Man shanu ba shi da illa kwata-kwata. Idan aka yi amfani da shi daidai gwargwado , yana iya zama wani ɓangare na abinci mai kyau.
- Duk da cewa man shanu yana ɗauke da bitamin da calcium, yana da yawan kitse mai yawa da kuma adadin kuzari .
- Man shanu da aka ci da ciyawa, wanda aka yi da madarar shanu da aka ci da ciyawa , shine mafi kyawun madadin man shanu na yau da kullun.
- Ana yin margarine ne da man kayan lambu. Duk da cewa yana ɗauke da kitse mai kyau, a tabbatar bai ƙunshi kitsen trans ba lokacin da ake siyan sa.
- Idan kana da cututtuka kamar cututtukan zuciya ko yawan sinadarin cholesterol, ya kamata ka rage yawan shan man shanu.
- Akwai wasu sinadarai masu amfani da man shanu masu kyau, kamar su avocado, hummus, da man zaitun.
- Idan kuna da wata damuwa game da abincin ku da matakan cholesterol, koyaushe ku yi magana da likitan ku .
Man shanu, halayen man shanu, margarine, abinci mai kyau, cholesterol, kitse mai cike da kitse, man shanu sinahala
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