Shin cin gyada yana da amfani ga jikinka? (Gyada) Bari mu gano tabbas!

Gyada wani abu ne da muke son ci. Shin ba abin farin ciki ba ne a sha gyada yayin da muke fita waje, muna kallon fim, ko muna hira da abokai? Amma kun taɓa tunanin yadda waɗannan gyada masu daɗi suke da kyau ga jikinmu, ko kuma idan wani lokacin suna iya zama masu illa? A yau, bari mu yi magana game da fa'idodi da rashin amfani, fa'idodin lafiya, da abubuwan da ya kamata mu yi taka tsantsan a kansu.

Menene ainihin gyada?

Mutane da yawa suna tunanin cewa gyada nau'in goro ne kamar cashew da almond. Amma ba haka lamarin yake ba a zahiri. Gyada nau'in legume ne, wanda ke nufin suna cikin dangin shuka iri ɗaya kamar wake, waken soya, da lentil da muke ci. Ana kuma kiransu "Gyada." Wannan saboda suna girma a ƙarƙashin ƙasa a matsayin 'ya'yan shuka, maimakon a kan bishiyoyi.

Idan ka duba tarihi, ana cewa wannan shukar gyada ta fito ne daga Kudancin Amurka. Har ma an sami tukwanen yumbu da aka yi da siffar gyada, waɗanda suka kai kimanin shekaru 3,500, a waɗannan yankuna. Don haka wannan abinci ne mai matuƙar tsufa kuma mai daraja.

Amfanin cin gyada ga lafiya

Gyada ba wai kawai wani abu ne mai daɗi ba, abinci ne mai matuƙar amfani wanda ke ɗauke da sinadarai masu gina jiki. Bari mu ga fa'idodin da gyada ke da shi ga jikinmu.

1. Yana da kyau sosai ga lafiyar zuciya

Idan muka yi tunanin "mai kyau ga zuciya," muna tunanin goro kamar goro da almond. Amma bincike ya gano cewa gyada ma tana da irin wannan fa'ida.

Gyada tana da wadataccen sinadarin fatty acids da polyunsaturated, waɗanda suke da amfani ga jikinmu. Waɗannan kitsen "masu kyau" suna rage matakin mummunan cholesterol (LDL cholesterol) a jikinmu. Suna kuma taimakawa wajen sarrafa hawan jini. Wannan yana rage haɗarin kamuwa da cututtuka masu tsanani kamar cututtukan zuciya da bugun jini. Bugu da ƙari, gyada kuma tana taimakawa wajen rage kumburi a jiki, domin wannan kumburi yana ɗaya daga cikin abubuwan da ke haifar da cututtukan zuciya.

2. Yana taimakawa wajen rage kiba

Ka yi tunani a kai, shin wani zai iya cin gyada? Amsar ita ce "eh". Gyada tana da wadataccen furotin da zare. Wannan yana sa ka ji ƙoshi ko da bayan ka ci ɗan kaɗan. Wannan yana taimakawa wajen sarrafa yawan cin abinci.

3. Yana rage haɗarin kamuwa da ciwon suga

Gyada abinci ne mai ƙarancin sinadarin glucose . A taƙaice dai, cin gyada ba ya haifar da ƙaruwar sukari a cikin jinin mutum. Bincike ya nuna cewa cin gyada na iya rage haɗarin kamuwa da ciwon suga na nau'in 2 .

4. Yana taimakawa wajen kare kai daga cutar kansa

Antioxidants da resveratrol a cikin gyadaGyada tana ɗauke da sinadarai kamar catechins. Bincike ya gano cewa waɗannan suna taimakawa wajen hana haɓakar ƙwayoyin cutar kansa. Musamman ma, an nuna cewa tsofaffi na iya rage haɗarin kamuwa da wani nau'in ciwon daji na ciki ('gastric noncardia adenocarcinoma') ta hanyar cin gyada da man gyada.

5. Yana inganta aikin kwakwalwa da ƙwaƙwalwa

Gyada tana da wadataccen sinadirai kamar niacin, bitamin E, da resveratrol . Waɗannan na iya taimakawa wajen kare kai daga cutar Alzheimer . Musamman ma, an gano cewa samun bitamin E daga abinci na halitta kamar gyada ya fi amfani ga kwakwalwa fiye da shan shi a cikin ƙwayar magani.

Darajar abinci mai gina jiki ta gyada

Gyada wata babbar hanya ce ta gina jiki. Bari mu dubi manyan sinadaran da ke cikinta da kuma abin da suke yi wa jikinmu.

Ga bayanin abinci mai gina jiki game da oza 1 na gyada busasshe da aka gasa (kimanin gram 28, wanda yake kimanin gyada 35 a kowace hidima):

• Kalori: 180
• Sunadaran: gram 8
• Kitse: gram 15
• Zare: gram 2

Abubuwan da ya kamata a yi taka tsantsan da su yayin cin gyada

Komai amfanin gyada, akwai lokutan da muke buƙatar yin taka tsantsan. Gyada ba ta samar da irin wannan fa'ida ga kowa ba.

1. Rashin lafiyar Gyada

Wannan shine mafi mahimmanci. Gyada tana ɗaya daga cikin cututtukan da suka fi yawa a duniya. Ga wasu, wannan na iya zama mai tsanani .

2. Matsalolin narkewar abinci

Ko da wasu mutane ba sa rashin lafiyar gyada, cin abinci da yawa na iya haifar da ciwon ciki da kumburi. Don haka ya fi kyau a rage yawan shan da za a yi da shi (kimanin oza 1 a rana) .

3. Guba a Abinci

Wani lokaci, idan ba a adana gyada yadda ya kamata ba, za su iya haifar da ƙwayoyin cuta masu cutarwa. Kwayoyin cuta na Salmonella ko fungi Aspergillus flavus na iya girma. Saboda haka, yana da mahimmanci a sayi gyada daga amintaccen tushe da kuma a cikin fakitin da aka shirya da kyau.

4. An ƙara gishiri da sukari

Wasu gyada a shagon sun ƙara gishiri da yawa don ƙara ɗanɗanonsu. Haka kuma, man gyada na iya ƙara sukari da gishiri da yawa . Waɗannan ba su da kyau ga jiki. Don haka karanta lakabin da ke kan fakitin kuma zaɓi samfuran da ba su da gishiri da sukari ko kaɗan.