A wannan zamanin, mutane da yawa suna ƙara mayar da hankali ga lafiyarsu da abinci da suke ci. Wannan ya sa mutane suke yin taka-tsantsan wajen zaɓar nau'in man da suke amfani da shi don dafa abinci ko kuma zuba a cikin abincinsu. Idan ka ziyarci kowane babban kanti, za ka ga jerin kwalabe da yawa na man zaitun masu dauke da sunaye daban-daban. Waɗannan sunayen sun haɗa da "Extra Virgin", "Virgin", da "Pure Olive Oil". Idan ka ga wannan, tabbas za ka yi mamaki ko kuma ka tambayi kanka: "Wanne ne ainihin mafi kyau daga cikin waɗannan? Wanne ne zai fi amfanar da lafiyata?"
Wannan tambayar tana damun mutane da yawa dake kokarin inganta lafiyarsu. Saboda haka, a yau za mu tattauna dalla-dalla game da abin da mutane da yawa ke magana a kai wato Extra Virgin Olive Oil (EVOO). Za mu duba menene ainihin wannan man, yadda ake sarrafa shi, fa'idodin lafiya masu yawa da yake ɗauke da su, da kuma abubuwan da muke buƙatar sani yayin amfani da shi a cikin rayuwarmu ta yau da kullun don tabbatar da cewa muna samun cikakken amfaninsa ga jikin mu.
Menene 'Extra Virgin' Ke Nufi Gaskiya?
A taƙaice kuma cikin sauƙin fahimta, Extra Virgin Olive Oil (EVOO) shine mafi ingancin man zaitun dake kasuwa, wanda ba a tace shi da sinadarai ba ko kuma dumama shi ta hanyoyi na zamani (unprocessed). Yayin matse 'ya'yan zaitun don fitar da man, ba a yin amfani da kowane irin sinadari mai guba ko zafi mai yawa. Wannan tsari ana kiransa `(cold press)` ko matsi a sanyaye.
Ka yi tunani, 'ya'yan zaitun a dabi'ance suna cike da sinadarai masu gina jiki masu matukar daraja. Musamman sinadaran nan masu matukar ƙarfi da ake kira `(polyphenols)` waɗanda suke aiki a matsayin maganin kashe guba a jiki (antioxidants). Suna da matukar muhimmanci ga lafiyarmu. Idan aka yi amfani da zafi mai yawa yayin fitar da man, waɗannan sinadarai masu daraja za su lalace ko su narke baki ɗaya. Sunan "Extra Virgin" ana bayar da shi ne saboda ana fitar da man ba tare da amfani da zafi ba, ta yadda dukkanin sinadaran asali suke kasancewa yadda suke a dabi'ance domin ba ka lafiya mai ɗorewa.
Amma akwai wani abu guda ɗaya da ya kamata ka tuna sosai. Man EVOO bai dace sosai ba don yin soya abinci a cikin mai mai zurfi (deep frying) ko dafa abinci a kan wuta mai zafin gaske. Wannan saboda wannan man yana fara yin hayaƙi da sauri idan ya yi zafi sosai, sannan kuma ɗanɗanonsa yana iya rikiɗa ya zama daci yayin da ya yi zafi wanda zai iya lalata abincin. Don haka, hanya mafi kyau ita ce a yayyafa shi a kan salati (drizzle), ko a saka a kan abincin da aka riga aka dafa kamar waken suya, ko kuma a yi amfani da shi wajen dafa abinci a kan wuta mai ƙaramin zafi sosai.
Yadda Tsarin Gina Jikin Man Zaitun na Extra Virgin Yake
Bari mu duba darajar gina jiki dake cikin cokali guda na tebur (tablespoon) wato kusan 15ml na Extra Virgin Olive Oil. Ka sani cewa waɗannan alkaluman na iya bambanta kaɗan dangane da nau'in man (brand), irin zaitun ɗin da aka yi amfani da shi, da kuma lokacin da aka samar da shi ko matsar dashi a masana'anta.
| Sinadaran Gina Jiki | Adadi a Cokali 1 (15ml) |
|---|---|
| Kalori (Calories) | Kusan 126 |
| Kitse (Fat) | Gram 14 |
| Furotin (Protein) | Gram 0 |
| Carbohydrates | Gram 0 |
| Fiber (Zaruruwa) | Gram 0 |
Baya ga waɗannan abubuwa masu gina jiki na asali, EVOO yana ɗauke da kyakyawan adadi na muhimman bitamin guda biyu, wato Vitamin E da Vitamin K. Cokali ɗaya na tebur yana ba ka kusan kashi 13% na buƙatar Vitamin E na yau da kullun, da kuma kusan kashi 9% na Vitamin K da kake buƙata kowace rana. Waɗannan bitamin suna da matukar mahimmanci don kiyaye lafiyar fata, kariya da garkuwar jiki mai ƙarfi, da kuma kariya daga daskarewar jini marar kyau a cikin hanyoyin jini wanda zai iya kawo cututtukan zuciya.
Menene Ainihin Fa'idodin Kiwon Lafiya Daga Wannan Man Zaitun?
EVOO ba kawai kowane irin mai ba ne wanda ake amfani da shi don dafa abinci. Abin sha'awa da mamaki shine, an gudanar da bincike masu yawa na likitanci waɗanda suka tabbatar da cewa yana bayar da fa'idodin lafiya masu yawa ga dukkanin sassan jikinmu. Ga wasu daga cikin manyan fa'idodin da kimiyya ta tabbatar ba tare da shakka ba:
- Yana Taimakawa Kwarai da Gaske Wajen Lafiyar Zuciya: Wataƙila ka taɓa jin labarin tsarin abinci na "Abincin Rum" ko kuma "Mediterranean diet". Ana cewa wannan tsarin cin abinci shine mafi kyau ga lafiyar zuciya a duniya, kuma ɗaya daga cikin manyan abubuwan dake tattare dashi shine amfani da Extra Virgin Olive Oil akai-akai. Irin kyakkyawan kitsen da ke cikin wannan man (monounsaturated fatty acids) yana taimakawa wajen rage yawan munanan cholesterol (LDL) a jiki da wanke hanyoyin jini daga toshewa. Bugu da ƙari, yana taimakawa wajen rage kumburin jiki ko raɗaɗi na dogon lokaci (inflammation), tare da sauƙaƙa tsarin hanyoyin jini wanda ke ƙara isar da jini cikin tsari mai kyau kuma ba tare da tsangwama ba (vasodilation). Wannan yana kare mu daga cututtukan zuciya masu tsanani da kuma bugun jini.
- Yana Taimakawa Wajen Rage Barazanar Kamuwa da Cutar Kansa (Cancer): Kamar yadda muka ambata, EVOO yana dauke da dimbin `(polyphenols)`. Waɗannan sinadaran antioxidants suna da ƙarfin hana haɓakawa da rarrabuwar ƙwayoyin halittar cutar kansa a asirce, kamar yadda binciken kimiya na duniya ya nuna. Masana suna da kyakkyawan shaidar cewa mutanen dake yawan amfani da man zaitun a yawancin abincinsu suna da ƙarancin barazanar kamuwa da cutar kansar nono da kuma kansar dake shafar hanji ko tsarin narkewar abinci (colorectal cancer). Wannan kadai babban dalili ne na zabar wannan mai akan sauran nau'ikan mai na kasuwa.
- Yana Taimakawa Wajen Ƙarfafa Ƙasusuwa da Haƙora: Yin amfani da man zaitun a kowace rana zai iya taimakawa ƙasusuwanka su kasance masu ƙarfi sosai kamar karfe musamman ma yadda muke tsufa. Bincike da dama da aka gudanar a fannin lafiyar ƙasusuwa sun nuna cewa mutanen dake saka man zaitun a abincinsu na yau da kullun suna da kyakkyawan yanayin daskarar ƙasusuwa (bone density). Hakan na nufin suna da juriya sannan yana rage musu barazanar karayar kashi (kamar karayar ƙashin kwankwaso) a lokacin tsufa, faɗuwa ko rauni kwatsam.
- Kariya Daga Kamuwa Da Cutar Sikari (Diabetes): Yawan cin abinci mai ɗauke da man zaitun kowace rana, musamman a tsarin abincin Rum, an gano yana bayar da wani irin gagarumin kariya daga kamuwa da ciwon sikari na biyu wanda aka fi sani da Type 2 Diabetes. Wannan man yana taimakawa wajen daidaita yadda jiki ke amfani da sinadarin insulin da kuma sarrafa yawan sikarin dake cikin jini (blood sugar regulation) ta yadda ba zai yi tsalle yayi yawa ba. Wannan wani babban bincike ne dake ba mutane musamman wadanda dangi ke da ciwon sikari kwarin gwiwar amfani dashi a matsayin kariya mai ƙarfi.
- Inganta Aikin Ƙwaƙwalwa da Tunani Na Dogon Lokaci: Yayin da muke yawan tsufa, al'ada ce ƙwaƙwalwa ta fara raguwa ta fuskar riƙe abubuwa masu yawa da tunani mai zurfi ko saurin mantuwa wanda ake kira mild cognitive impairment. Man zaitun na iya taimakawa wajen dakatar, hana, ko rage saurin wannan matsala da ta addabi tsoffi da yawa. A cikin wani dogon bincike mai zurfi, an gano cewa rukunin mutanen da suka yi amfani da man zaitun na EVOO tsawon shekaru 6.5 sun nuna kyakkyawan aiki da ƙarfin kwakwalwa, kyakkyawan tsarin tunani, haddace abubuwa, da saurin yanke hukunci idan aka kwatanta da rukunin mutanen da basu yi amfani da shi ba kwata-kwata. Wannan yana nufin cewa EVOO wani mahimmin abinci ne na lafiyar kwakwalwa da tsarin juyayi (nervous system).
Menene Hadurran Dake Ciki? Abubuwan Lura don Kare Lafiyarka
Gaba ɗaya, babu wani babban haɗari a fannin kiwon lafiya idan ana amfani da Extra Virgin Olive Oil bisa ƙa'ida ko matsakaicin adadi a cikin abinci na kullum.
Duk da cewa babu wasu ingantattun rahotannin cewa amfani da tsohon man zaitun da ya yi daɗewa a ajiye har ya ɗauki wari (rancid) kuma ya lalace zai kawo wasu manyan cututtuka masu haɗarin gaske, za ka fuskanci matsala da shi. Ɗanɗanon sa zai canza sosai daga dadi zuwa daci, warinsa zai zama mara kyau wanda zai iya sanya ka amai, wanda hakan zai bata maka abincin da ka sha wahalar girkawa gaba ɗaya.
Yawan adadin kalori (calories) da ke cikinsa shima ba wata babbar matsala ba ce ko hatsari wanda zai sa ka ji tsoron amfani da shi. Wannan kuwa shine saboda amfani da ɗan man zaitun kaɗan yana ba da jin cika a ciki da wuri, wanda ke hana yawan jin yunwa ba gaira ba dalili da kuma kwadayin cin abinci ko kayan zaƙi maras kyau a kai a kai. Wannan yana sa sarrafa nauyin jiki ya zama da sauƙi, musamman idan kana neman rage kiba.
Amma duk da waɗannan alfanu, akwai abu guda ɗaya wanda dole ne ka yi hattara da shi sosai idan ba haka ba zai iya zamowa matsala babba. Wannan kuma shine man zaitun ɗin da kake haɗawa da wasu kayan ƙamshi a cikin gida wato infused olive oil. Idan kake haɗa man zaitun a gida tare da danyen tafarnuwa, danyen barkono, citta, ko kuma sabbin ganyayyaki don samun ƙamshi da ɗanɗano na musamman, akwai ɗan barazana a tattare dashi. Irin waɗannan kayan lambu ɗanyun na iya ƙunsar ƙwayoyin cuta dake kawo gubar abinci mai tsananin haɗari (botulism) saboda suna bada damar kwayar cutar ta girma cikin sauri saboda rashin iska a cikin man. Don haka, ire-iren waɗannan nau'ikan man da kake haɗawa a gidanka dole ne ka sanya su a cikin injin sanyaya (fridge) ko wani wuri mai matukar sanyi, kuma ka tabbatar ka yi amfani da su kuma ka gama su a cikin 'yan kwanaki ƙalilan (kada su wuce sati daya). Idan har ka ci irin wannan abincin ko man, kuma ka fara jin wasu alamomin da ba a saba gani ba (kamar tashin zuciya, tsananin ciwon ciki, kasa gani sosai, dimuwa ko wahalar numfashi), je asibiti ko wajen ba da agajin gaggawa a asibiti mafi kusa nan take. Hakanan za ka iya kiran **lambar gaggawa ko Asibitin ba da agajin gaggawa na yankinku a 112 ko 911** (Lambar Taimakon Gaggawa a kowace kasa da kake ciki) domin neman shawarar kwararrun likitoci ko kiran motar ɗaukar marasa lafiya (Ambulance) cikin gaggawa ba tare da ɓata lokaci ba, domin yana iya zama babbar matsala.
Sakon Cikin Gida Mafi Mahimmanci (Take-Home Message)
- Extra Virgin Olive Oil (EVOO) shine nau'in man zaitun mafi ƙarancin sarrafawa ta amfani da injuna na zamani, kuma shine wanda yafi ɗauke da dimbin sinadarai masu gina jiki da bayar da lafiya sama da kowanne man zaitun dake kasuwa a halin yanzu.
- Yana da matukar dacewa wajen zuba a kan danyen salati ko ganyayyaki, domin tsoma nama ko kifi kafin gasawa (marinades), da kuma dafa abinci a kan wuta maras ƙarfi ko maras zafi sosai (low heat). Ya kamata a matsayin na mai kula da lafiya, ka guji amfani dashi wajen yin soya a wuta mai tsananin zafi kamar suyar doya ko kifi da ke buƙatar man ya yi zafi har ya yi hayaƙi.
- Wannan man yana da matukar amfani ga lafiyar zuciya wajen wanke hanyoyin jini, tsarin ƙwaƙwalwa da tunani yana mai rage mantuwa, sannan yana taimakawa sosai wajen rage haɗarin kamuwa da ciwon sikari na biyu (Type 2 Diabetes) da kuma wasu cututtukan kansa (Cancers) masu halakarwa.
- Duk lokacin da kake sayen man zaitun a kanti, ko da yaushe ka tabbatar ka duba kwanan watan lalacewar sa (expiry date) da ke makale a jikin kwalbar sosai kafin ka biya kuɗi, domin tabbatar da cewa ba zai lalace da wuri ba bayan ka siya.
- Idan kana fama da wasu cututtuka kamar masu fama da ciwon sukari (diabetes) ko hawan jini (hypertension), yana da kyau sosai ka tattauna da likitanka da farko kafin ka kawo manyan canje-canje a tsarin abincinka na yau da kullun, don kiyaye cin karo da tasirin magungunanka.
Tambayoyin Da Aka Fi Yawan Yi (FAQs)
Shin zan iya amfani da Extra Virgin Olive Oil don yin soya abinci na yau da kullun?
A'a, a kimiyyance da fannin kiwon lafiya ba a ba da shawarar yin soya da Extra Virgin Olive Oil a kan wuta mai tsananin zafi don zurfafawa (deep frying) ba, saboda man zai fara fitar da hayaƙi da sauri (low smoke point). Yayin da yake hayaƙi, yana rasa yawancin sinadarai masu amfani ga lafiya a cikinsa sannan ɗanɗanon sa zai zama daci. Yafi dacewa wajen abincin da bai buƙatar zafi sosai, ko kuma a yayyafa shi a saman abinci bayan an dafa don samun cikakken fa'idarsa.
Me ya sa ake kiran wannan man 'Extra Virgin' wato mafi asali?
Ana kiransa 'Extra Virgin' ne saboda shine man zaitun mafi tsarki da kyan inganci da zaka iya samu. Ana fitar da shi ne daga zaitun din ba tare da yin amfani da ko wane irin sinadari na kemikal ba ko kuma wani tsananin zafi wanda zai narkar da sinadaran asali. Sannan dole ne ya bi ka'idoji masu tsauri da tsanani na gwajin ɗanɗano da kuma ƙarancin matakin asid din dake cikinsa kafin Hukumar Kula da Abinci ta ba shi wannan shahararren sunan.
Shin cin Extra Virgin Olive Oil akai-akai zai sa in ƙara kiba sosai wacce zan kasa shawo kanta?
Ko da yake gaskiya ne kowane mai da muke amfani da shi yana da yawan adadin kalori (calories) wanda zai iya jawo kiba, amfani da Extra Virgin Olive Oil daidai gwargwado baya sa mutum yayi kiba mara amfani kwata-kwata. Hasali ma, wasu binciken lafiya sun nuna man yana taimakawa wajen rage nauyin jiki gaba daya da kuma rage kitsen ciki saboda yana taimaka maka ka ji ka ƙoshi da wuri idan kaci kadan (satiety), wanda zai sa ka rage yawan cin abincin da bai dace ba ko binne-binne dake jawo jiba.
Ta yaya ne ya kamata zan adana kwalbar Man Zaitun na EVOO a cikin gidana don kar ya lalace?
Hanya mafi kyau kuma amintacciya wajen ajiya ita ce ka ajiye kwalbar man zaitun dinka a cikin wani wuri mai sanyi da kuma ɗan duhu, nesa da zafin rana da wuta kai tsaye (kamar cikin kabad ɗin da babu zafi a kicin). Hasashe na hasken rana da zafin wuta sune manyan abubuwan dake hanzarta lalata ingancin man zaitun da raba shi da darajar sinadaransa. Gaba daya, ba lallai bane ka saka kwalbar a firiji don ya yi sanyi ba, sai dai kawai in kaga dama ko kuma idan ka haɗa shi da wasu ɗanyun kayan lambu ne a gida (infused oil) wanda hakan ke jawo babban barazanar gubar botulism in aka barsa a waje.
Shin da gaske man zaitun na EVOO yana maganin cutar sankara (Diabetes) ko yana taimakawa rage ciwon sukari?
Ee, binciken kimiya ya tabbatar ba tare da ko shakka ba cewa yawan amfani da wannan man a matsayin wani bangare ne na tsarin Abincin Rum na gargajiya (Mediterranean diet) yana da matukar kyau don daidaita adadin sukarin jini, da kuma inganta yadda garkuwar jiki da sauran bangarorin jiki ke amfani da sinadarin insulin da kansa ke samarwa. Hakan na taimakawa gaya a rage saurin ko ma kawar da barazanar kamuwa da cutar ciwon sikari na biyu (Type 2 Diabetes) idan kana cikin rukunin masu barazana.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න