Shin kun taɓa ganin abin sha mai suna 'Buttermilk' a babban kanti? Wataƙila kun ga wannan sunan a cikin girke-girke na kek ko pancake da kuka fi so. Kawai saboda yana da kalmar 'man shanu' a ciki, mutane da yawa suna tunanin cewa wannan abin sha ne mai kitse, mai nauyi wanda ke da illa ga jiki. Amma gaskiyar magana ta bambanta gaba ɗaya. A zahiri, yana da fa'idodi da yawa na lafiya fiye da 'man shanu' a cikin sunansa. A yau, bari mu yi magana game da wannan man shanu ta hanya mai sauƙi.
Menene ainihin malmalar madara?
A taƙaice dai, man shanu shine ruwan da ke ragewa idan aka yi man shanu . Ka yi tunanin yadda kakanninmu suka saba yin man shanu a gida daga madara. Idan suka narke madarar, kitsen da ke cikin madarar zai taru ya samar da kitse. Idan aka cire kitsen, ruwan da ke kama da madarar da ke cikin kwandon ana kiransa 'man shanu'.
Wannan ruwan da ya rage yana da ɗan tsami. Ba wai saboda ya lalace ba ne, amma saboda ƙwayoyin cuta masu amfani da ke cikinsa. A taƙaice dai, waɗannan ƙwayoyin cuta suna amfani da sukari (lactose) a cikin madarar suna kuma ƙara masa tsami. Wannan shine abin da ke ba shi ɗanɗanon tsami da ƙamshi na musamman. Don haka duk da cewa yana da 'man shanu' a cikin sunan, man shanu a zahiri yana da ƙarancin kitse. Abin sha ne mai wadataccen furotin, mai gina jiki sosai.
Abubuwan gina jiki na buttermilk
Bari mu kalli sinadaran gina jiki da jikinmu ke samu daga gilashin madarar shanu (kimanin 240 ml). Baya ga nau'ikan madarar shanu da ake samu a kasuwa, an ƙara masa bitamin da ma'adanai, wanda hakan ya sa ya fi gina jiki.
| Sinadaran da ke cikin kofi (240 ml) na madarar shanu | |
|---|---|
| Babban sinadaran gina jiki | |
| Kalori | Kimanin 110 |
| Protein | gram 9 |
| Kitse | gram 3 |
| Carbohydrates | gram 13 |
| Sukari | gram 12 |
| Bitamin da ma'adanai | |
| Calcium | Muhimmanci ga lafiyar ƙashi da haƙori |
| Bitamin A da D | Muhimmanci ga gani da garkuwar jiki |
| Potassium | Yana taimakawa wajen sarrafa hawan jini |
| Riboflavin | Yana taimaka wa jiki wajen samar da makamashi |
| Magungunan rigakafi | Bakteriya masu amfani ga tsarin narkewar abinci |
Menene amfanin shan madarar madara ga lafiya?
Da waɗannan sinadarai masu gina jiki, madarar shanu ba wai kawai abin sha ba ce. Bari mu dubi wasu fa'idodin da take bayarwa ga jikinmu.
1. Samar da makamashi ga jiki
Riboflavin, wanda ake samu a cikin man shanu, bitamin B ne. Yana da matukar muhimmanci ga tsarin samar da makamashi a jikinmu. Hakanan yana taimakawa wajen sarrafa amino acid da ke samar da furotin. Don haka, idan ka ji gajiya, shan gilashin man shanu zai iya ba ka kwarin gwiwa sosai.
2. Ya dace da waɗanda ke da rashin haƙuri ga lactose
Mutane da yawa suna fuskantar ciwon ciki, kumburi, da gudawa idan suka sha madara. Muna kiran wannan rashin haƙuri da lactose.Wannan yana nufin jikinsu yana da wahalar narke sukari da ake kira lactose a cikin madara. Duk da haka, ƙwayoyin cuta masu amfani suna ƙarawa yayin yin madara suna rushe wannan sukari da ake kira lactose kuma suna mayar da shi lactic acid. Saboda haka, madarar shanu na iya zama mafi sauƙin narkewa fiye da madarar yau da kullun.
3. Inganta lafiyar hanji
Hanjinmu gida ne ga ƙwayoyin cuta masu kyau (ƙananan halittu masu amfani) waɗanda ke taimakawa wajen narkewar abinci. Wani lokaci, idan muka sha maganin rigakafi ko kuma muka ji ciwon ciki, adadin waɗannan ƙwayoyin cuta masu kyau na iya raguwa. Man shanu abin sha ne cike da waɗannan ƙwayoyin cuta masu kyau, ko probiotics . Shan waɗannan na iya taimakawa wajen sake haɓaka ƙwayoyin cuta masu kyau a cikin hanji da kuma kiyaye tsarin narkewar abinci lafiya.
4. Ƙarfafa ƙasusuwa
Man shanu abin sha ne mai wadataccen sinadarin calcium . Calcium shine ma'adinai mafi yawa a jikinmu. Kasusuwa da haƙoranmu duk suna buƙatar calcium don ƙarfi da lafiya. Saboda haka, shan gilashin madara kowace rana hanya ce mai kyau don kiyaye ƙarfin ƙasusuwanku.
5. Yana taimakawa wajen rage yawan sinadarin cholesterol
Kun san cewa yawan cholesterol yana haifar da manyan cututtuka kamar cututtukan zuciya da bugun jini. Wasu binciken likitanci sun nuna cewa shan ƙaramin adadin madarar shanu a kowace rana na iya taimakawa wajen rage yawan cholesterol da triglyceride a cikin mutanen da ke da yawan cholesterol.
Abubuwan da Ya Kamata Ku Sani Game da Ruwan Buttermilk
Duk da duk waɗannan fa'idodi, akwai wasu abubuwa da ya kamata mu yi taka tsantsan a kansu yayin amfani da madarar shanu.
Ka tuna, madarar shanu ita ma samfurin kiwo ne, don haka idan kana da rashin lafiyar madara mai tsanani, ya fi aminci ka guji madarar madara gaba ɗaya.
Duk da cewa wannan ya dace da waɗanda ke da wahalar narkewar lactose, yana iya haifar da ɗan rashin jin daɗi ga wasu mutane masu saurin kamuwa da cutar. Haka kuma, ba shine mafi ƙarancin kalori ba. Don haka idan kuna ƙoƙarin rage nauyin ku, ya fi kyau ku iyakance kanku ga kofi ɗaya (240 ml) a rana.
Idan kana da wata damuwa ko rashin lafiyan abinci game da kayayyakin kiwo, ya fi kyau kuma hikima ce ka yi magana da likitanka kafin ka ƙara wani abu kamar man shanu a cikin abincinka.
Saƙon Ɗauka Gida
- Man shanu, duk da cewa yana da 'man shanu' a cikin sunansa, a zahiri abin sha ne mai ƙarancin kitse da gina jiki.
- Yana da wadataccen furotin, calcium, da probiotics, waɗanda ƙwayoyin cuta ne masu amfani.
- Wannan zai iya taimakawa wajen inganta narkewar abinci, ƙarfafa ƙashi, samar da kuzari, da kuma sarrafa matakan cholesterol.
- Wannan zai iya zama mafi sauƙi fiye da madarar da aka saba da ita ga waɗanda ke da rashin haƙuri ga lactose, amma waɗanda ke da rashin lafiyar madara mai tsanani ya kamata su guji ta.
- Yana da matuƙar muhimmanci ka tuntuɓi likitanka kafin ka ƙara wani sabon abu a cikin abincinka, musamman idan kana da wata matsala ta lafiya ko rashin lafiyan jiki.
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