A kan pizza, a tsakiyar sandwich, a saman salati... me za ku iya yi ba tare da cuku ba? Yana da daɗi sosai. Amma duk mun ji cewa cuku abinci ne mai kitse, mara lafiya. Shi ya sa wasu mutane ke ɗan jin tsoron cin cuku. Menene ainihin labarin? Shin cuku abinci ne mai daɗi kawai? Ko kuma yana da fa'idodin lafiya waɗanda ba mu sani ba? To, a yau za mu yi magana game da komai game da wannan cuku.
Bari mu fara duba sinadari mai gina jiki a cikin cuku.
Cuku hakika "abinci ne gaba ɗaya." A taƙaice dai, abinci ne da aka yi shi kusa da siffarsa ta halitta gwargwadon iko, ba tare da ƙara sinadarai masu yawa na wucin gadi ba.
Amma ƙimar abinci mai gina jiki na cuku ya bambanta sosai dangane da nau'in cuku da adadinsa. Abu ɗaya da za a tuna musamman shine a guji cukuwan da aka sarrafa sosai a kasuwa . Misali, wasu 'yanka cuku' na iya ƙunsar ƙarin dandano, abubuwan kiyayewa, da gishiri mai yawa (sodium).
Cuku mai inganci yana ɗauke da sinadarai masu mahimmanci kamar:
- Protein
- Bitamin A
- Bitamin B12
- Bitamin K
- Sintiki
- Calcium
- Bitamin D
Domin fahimtar bambance-bambancen abinci mai gina jiki tsakanin nau'ikan cuku, bari mu dubi wasu misalai.
| Abinci Mai Gina Jiki | Cukuwar Amurka (oza 1 / gram 28) | Cukuwar Brie (oza 1 / gram 28) | Cukuwar Feta (oza 1 / gram 28) |
|---|---|---|---|
| Kalori | 104 | 95 | 75 |
| Protein | gram 5 | gram 6 | gram 4 |
| Kitse | gram 9 | gram 8 | gram 6 |
| Calcium | 293 milligrams | 52 milligrams | 140 milligrams |
| Sodium (gishiri) | 468 milligram | 180 milligram | 323 milligrams |
Hanya mafi kyau ta zaɓar cuku mai lafiya ita ce a karanta lakabin a hankali kafin a saya.
Menene amfanin cin cuku a lafiya?
Cuku ba wai kawai abinci ne mai daɗi ba. Idan ka zaɓe shi da kyau ka kuma ci shi daidai gwargwado, yana da fa'idodi da yawa.
Ƙarfi ga ƙasusuwa da tsokoki
Calcium da furotin da ke cikin cuku suna da matuƙar muhimmanci wajen gina ƙashi da tsokoki masu ƙarfi. Cuku yana da wadataccen nau'in furotin da ake kira 'Whey protein', wanda masu motsa jiki ke amfani da shi. Haka kuma, cuku yana da wadataccen sinadarin calcium saboda an yi shi da madara. Calcium yana taimakawa wajen haɓaka ƙashi a cikin ƙananan yara kuma yana taimakawa wajen karewa daga osteoporosis, wanda ke faruwa a tsufa.
Yana taimakawa rage kumburi
Bincike ya gano cewa wasu nau'ikan kitse a cikin cuku, kamar conjugated linoleic acid (CLA) , suna taimakawa wajen rage kumburi a jiki. Wannan kuma na iya taimakawa wajen hana cututtukan zuciya da kiba.
Zai iya taimakawa wajen rage hawan jini
Yawan sinadarin calcium da ke cikin abincin kiwo, kamar cuku, na iya taimakawa wajen rage hawan jini. Musamman ma, cukuwar da ba ta da kitse da kuma wadda ba ta da sinadarin sodium (misali cukuwar gida, cukuwar ricotta, parmesan, feta) ana iya ci su a matsakaiciya a matsayin wani ɓangare na abinci mai kyau.
Yana taimakawa wajen kare jijiyoyin jini
Cuku Glutathione ne.Bincike ya nuna cewa yana iya zama kyakkyawan tushen maganin hana tsufa mai ƙarfi da ake kira niacin. Wannan maganin hana tsufa yana taimakawa wajen kula da lafiyar kwakwalwa da aikin jijiyoyin jini.
Yana da kyau ga lafiyar narkewar abinci
Abincin da aka yi da fermented kamar cuku da yogurt yana ɗauke da ƙwayoyin cuta na probiotic , waɗanda ƙwayoyin cuta ne masu kyau a cikin hanjinmu. Wasu bincike sun nuna cewa waɗannan ƙwayoyin cuta masu kyau na iya taimakawa wajen kiyaye matakan cholesterol masu kyau a cikin jiki.
Abubuwan da ya kamata a yi hankali da su yayin cin cuku
Tare da fa'idodin, akwai wasu abubuwa da ya kamata mu sani yayin cin cuku.
- Rashin lafiyar Casein: Wasu mutane na iya rashin lafiyar casein, wani furotin da ake samu a cikin kayayyakin kiwo. Wannan na iya haifar da yanayi kamar kumburi a jiki, kuraje a fata, kuraje, ciwon kai, da gajiya.
- Rashin Haƙuri da Lactose: Idan jikinka ba zai iya narke lactose ba, wani nau'in sukari da ake samu a cikin madara, za ka iya fuskantar alamu kamar kumburi, iskar gas , da gudawa bayan cin cuku.
Idan ka fuskanci irin waɗannan rashin jin daɗi bayan ka ci cuku ko wasu abincin kiwo, yana da matuƙar muhimmanci ka yi magana da likitan iyali game da shi.
- Mai yawan kitse da sodium (gishiri): Cuku yana da yawan kitse mai yawa da sodium (gishiri). Yawan waɗannan na iya haifar da cututtukan zuciya, ciwon suga, da hawan jini . Saboda haka, komai daɗin cuku, yana da kyau a ci shi daidai gwargwado .
Idan kai mai cin ganyayyaki ne, kana buƙatar sanin wannan!
Mutane da yawa suna tunanin cewa cuku an yi shi ne da madara, don haka duk masu cin ganyayyaki za su iya cinsa. Amma gaskiyar magana ta ɗan fi haka rikitarwa.
A al'adance, lokacin yin cuku, ana amfani da cakuda enzymes da ake kira rennet don narke madarar sannan a mayar da ita cuku. Abin takaici, wannan rennet galibi ana samunsa ne daga cikin cikin 'yan maraƙi . Ana kuma kiransa 'rennet maraƙi'. Don haka, idan kai mai cin ganyayyaki ne ko kuma mai cin ganyayyaki wanda ke guje wa kayayyakin dabbobi gaba ɗaya, waɗannan nau'ikan cuku ba su dace da kai ba.
Duk da haka, ba dukkan cuku ake yin su da rennet na dabbobi ba. A zamanin yau, akwai hanyoyi da yawa na daban.
| Nau'in Rennet | Bayani |
|---|---|
| Rennet na dabbobi | Ana samunsa ne daga cikin 'yan maruƙa kuma yana da yawa a cikin cuku kamar Parmesan da Gorgonzola. |
| Kayan lambu Rennet | Enzymes da aka ciro daga wasu tsire-tsire (misali ɓaure, ƙaya). Ya dace da masu cin ganyayyaki. |
| Rennet na ƙwayoyin cuta | An samar da shi daga ƙananan halittu kamar fungi da yisti. Wannan kuma ya dace da masu cin ganyayyaki. |
| Rennet-Free | Ana yin cuku kamar paneer da cottage cheese da acid kamar ruwan lemun tsami ko vinegar. Waɗannan ba sa buƙatar rennet. |
Don haka, idan kai mai cin ganyayyaki ne, kafin ka sayi cuku, duba lakabin don ganin ko yana ɗauke da "rennet na kayan lambu" ko "rennet na microbial." Idan ya ce "enzymes" kawai, wataƙila rennet na dabbobi ne.
Saƙon Ɗauka Gida
- Cuku abinci ne da ke ɗauke da sinadarai masu mahimmanci kamar furotin da sinadarin calcium.
- Duk da haka, yana iya zama mai yawan kitse da gishiri (sodium), don haka yana da mahimmanci a ci abinci daidai gwargwado .
- Lokacin siya, yi ƙoƙarin zaɓar cuku na halitta waɗanda ba a sarrafa su da yawa ba. Karanta lakabin kuma ka san yawan gishiri da kitse.
- Idan kai mai cin ganyayyaki ne, ka yi hankali da nau'in rennet da ke cikin cuku. Zaɓi cuku da ke ɗauke da rennet "kayan lambu" ko "microbial".
- Idan ka fuskanci wata alama ta rashin lafiyan jiki ko kuma ciwon ciki bayan cin cuku, yi magana da likitanka game da shi.
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