Dalilai 6 da yasa Kwai Yafi Lafiya a Duniyar

Wadatacce

• 1. Duka Kwai Suna Daga Cikin Mafi Ingantaccen Abinci a Duniya
• 2. Qwai na Inganta bayanan Cholesterol naka kuma basa KYAUTATA kasadar kamuwa da cututtukan zuciya
• 3. Ana Hawan Kwai Da Choline, Wani Mahimmin Abinci Ga Kwakwalwa
• 4. Qwai suna dauke da sunadarai masu inganci tare da cikakken Amino Acid Profile
• 5. An Loda Egwai Da Lutein da Zeaxanthin, Waɗanda ke Kare Idanu
• 6. Qwai don karin kumallo na iya taimaka maka ka rasa kitse a jiki
• Ba Duk Kwai Ba ne
• Layin .asa

Qwai suna da gina jiki sosai wanda akan kira su da "yawancin kwayar halitta."

Hakanan suna dauke da antioxidants na musamman da abinci mai gina jiki wanda mutane da yawa basu da shi.

Anan akwai dalilai 6 da yasa kwai suna daga cikin abinci mafi koshin lafiya a doron kasa.

1. Duka Kwai Suna Daga Cikin Mafi Ingantaccen Abinci a Duniya

Wholeaya daga cikin kwai ɗaya yana ƙunshe da kewayon abubuwan gina jiki mai ban mamaki.

A zahiri, abubuwan gina jiki da ke wurin sun isa su juya ƙwaya ɗaya tak da ta zama cikakkiyar kajin jariri.

Qwai ana loda masa bitamin, ma'adanai, furotin mai inganci, mai kyau da sauran kayan abinci da ba a san su sosai ba.

Babban kwai daya ya ƙunshi (1):

• Vitamin B12 (cobalamin): 9% na RDA
• Vitamin B2 (riboflavin): 15% na RDA
• Vitamin A: 6% na RDA
• Vitamin B5 (pantothenic acid): 7% na RDA
• Selenium: 22% na RDA
• Kwai kuma yana dauke da kusan dukkanin bitamin da ma'adinai da jikin mutum ke bukata, wadanda suka hada da sinadarin calcium, iron, potassium, zinc, manganese, Vitamin E, folate da dai sauransu.

Babban kwai yana ƙunshe da adadin kuzari 77, tare da gram 6 na furotin mai inganci, gram 5 na mai da alamomin yawan carbohydrates.

Yana da matukar mahimmanci a gane cewa kusan dukkanin abubuwan gina jiki suna ƙunshe cikin gwaiduwa, farin ya ƙunshi furotin kawai.

Cikakken ƙwai suna da ƙoshin gina jiki, suna ƙunshe da adadi mai yawa idan aka kwatanta da adadin kuzari. Ana samun abubuwan gina jiki a cikin gwaiduwa, yayin da fararen fata galibi sunadarai ne.

2. Qwai na Inganta bayanan Cholesterol naka kuma basa KYAUTATA kasadar kamuwa da cututtukan zuciya

Babban dalilin da aka gargadi mutane game da kwai shine cewa suna dauke da cholesterol.

Babban kwai daya ya ƙunshi 212 MG na cholesterol, wanda yake da yawa idan aka kwatanta da yawancin abinci.

Koyaya, tushen abincin cholesterol yana da tasiri kaɗan akan matakan cholesterol a cikin jini ().

Hantar ku a zahiri tana samar da cholesterol, kowace rana. Adadin da aka samar ya dogara da yawan cin abincinku.

Idan ka samu yawancin cholesterol daga abinci, hanta tana samar da kasa. Idan baku ci cholesterol ba, hanta ce ke samar da mafi yawa daga gare ta.

Abinda yakamata shine, yawancin bincike sun nuna cewa ƙwai hakika yana inganta bayanan cholesterol.

Suna tayar da HDL (“mai kyau”) cholesterol kuma suna canza LDL (“mara kyau”) cholesterol zuwa babban nau'in nau'i wanda ba shi da ƙarfi da haɗuwa da haɗarin cutar zuciya (,,).

Karatuttukan da yawa sun binciki yadda cin ƙwai ke shafar haɗarin kamuwa da cututtukan zuciya kuma ba a sami alaƙa tsakanin su biyun (,, 8) ba.

Akasin haka, an danganta ƙwai da fa'idodin kiwon lafiya.

Wani bincike ya gano cewa cin kwai guda 3 a kowace rana ya rage karfin insulin, ya daukaka HDL kuma ya kara girman kwayar LDL a cikin mutanen da ke fama da ciwo na rayuwa ().

Koyaya, wasu nazarin suna nuna yawan haɗarin cututtukan zuciya ga mutanen da ke fama da ciwon sukari. Wannan yana buƙatar ci gaba da bincike kodayake kuma mai yiwuwa ba ya amfani da ƙananan abinci mai ƙarancin abinci, wanda zai iya, a lokuta da dama, ya juya cutar ciwon sukari na 2 (,,).

Karatun ya nuna cewa lallai qwai na inganta martabar kwalastar. Suna tayar da HDL (mai kyau) cholesterol kuma suna ƙara girman ƙwayoyin LDL, wanda yakamata ya rage haɗarin cututtukan zuciya.

3. Ana Hawan Kwai Da Choline, Wani Mahimmin Abinci Ga Kwakwalwa

Choline sanannen sanannen ɗanɗano ne wanda galibi aka haɗa shi da bitamin B mai rikitarwa.

Choline yana da mahimmanci na gina jiki don lafiyar ɗan adam kuma ana buƙata don matakai daban-daban a cikin jiki.

Ana buƙata don haɗawa da neurotransmitter acetylcholine kuma shi ma wani ɓangare ne na membranes na tantanin halitta.

Lowarancin cin abinci yana cikin cututtukan hanta, cututtukan zuciya da cututtukan jijiyoyi ().

Wannan sinadarin na gina jiki yana iya zama mahimmanci ga mata masu ciki. Karatun ya nuna cewa karancin cin abinci zai iya haifar da hadarin lahani na bututun hanji da kuma haifar da raguwar aiki da hankali a cikin jariri ().

Mutane da yawa ba su da isasshen abin sha. A matsayin misali, binciken daya a cikin masu ciki, matan Kanada sun gano cewa kashi 23% ne kacal suka isa isasshen abincin choline ().

Mafi kyaun tushen choline a cikin abincin shine ƙwan yolks da hanta naman sa. Babban kwai daya yana dauke da 113 mg na choline.

Choline yana da mahimmanci na gina jiki wanda mutane ƙalilan ke samun isasshen shi. Kwai yolks shine kyakkyawan tushen choline.

4. Qwai suna dauke da sunadarai masu inganci tare da cikakken Amino Acid Profile

Sunadaran sune manyan tubalin ginin jiki kuma suna amfani da dalilai na tsari da aiki.

Sun kunshi amino acid wadanda aka hade su waje daya, irin su beads a jikin kirtani, sannan kuma a nade su cikin hadaddun sifofi.

Akwai kusan amino acid 21 da jikinka yake amfani dasu dan gina sunadaransa.

Guda tara daga waɗannan ba za a iya samar da su ta jiki ba kuma dole ne a samu daga abinci. An san su da amino acid masu mahimmanci.

Ana ƙaddara ingancin tushen sunadarai ne gwargwadon adadin waɗannan amino acid ɗin. Tushen furotin wanda ya ƙunshi dukkan su a cikin rabo daidai shine tushen ingancin furotin.

Qwai suna daga cikin ingantattun hanyoyin samun furotin a cikin abinci. A zahiri, ana kimanta darajar ƙirar halitta (ma'aunin ingancin furotin) ta hanyar kwatanta shi da ƙwai, waɗanda aka ba su cikakkiyar kashi 100 ().

Qwai kyakkyawan mabuɗin gina jiki ne, tare da dukkanin muhimman amino acid a cikin yanayin da ya dace.

5. An Loda Egwai Da Lutein da Zeaxanthin, Waɗanda ke Kare Idanu

Akwai antioxidants guda biyu a cikin ƙwai waɗanda zasu iya samun tasirin kariya masu ƙarfi akan idanu.

An kira su lutein da zeaxanthin, duka ana samunsu a cikin gwaiduwa.

Lutein da zeaxanthin sukan taru ne a cikin kwayar ido, watau bangaren ido, inda suke kare idanun daga hasken rana mai cutarwa ().

Wadannan antioxidants suna rage haɗarin lalatawar macular da ciwon ido, waɗanda suna cikin manyan dalilan rashin gani da makanta ga tsofaffi (,,).

A cikin binciken daya, cin kwai 1.3 na gwaiduwa a kowace rana tsawon makonni 4.5 ya kara matakan jini na zeaxanthin da 114-142% da lutein ta 28-50% ().

Qwai suna da yawa a cikin antioxidants lutein da zeaxanthin, wanda ke iya rage haɗarin lalacewar macular da kuma matsalar ido.

6. Qwai don karin kumallo na iya taimaka maka ka rasa kitse a jiki

Qwai yana ƙunshe da adadin ƙwayoyin carbohydrates kawai, amma yalwar furotin da mai.

Suna da ƙima sosai a kan sikelin da ake kira satiety index, wanda shine gwargwadon yawan abincin da ke ba da ƙoshin lafiya (8).

A saboda wannan dalili, ba abin mamaki ba ne a ga nazarin da ke nuna cewa cin ƙwai don karin kumallo na iya haifar da asarar mai.

A cikin wani binciken, mata masu kiba 30 ko masu kiba sun cinye karin kumallo na kwai ko jakankuna. Duk abincin biki suna da adadin adadin kuzari.

Matan da ke cikin ƙungiyar ƙwai sun ji daɗi sosai kuma sun ɗan rage adadin kuzari na sauran ranar kuma na awanni 36 masu zuwa ().

A wani binciken da aka ci gaba har tsawon makonni 8, cin ƙwai don karin kumallo ya haifar da asarar nauyi mai yawa idan aka kwatanta da adadin adadin kuzari daga jaka. Kungiyar kwai ():

• Rasa 65% karin nauyin jiki.
• An rasa 16% karin kitsen jiki.
• An sami raguwa mafi girma na 61% a cikin BMI.
• Idan da raguwar kashi 34% cikin kewayen kugu (alama ce mai kyau ga mai ƙiba mai haɗari).

Qwai suna koshi sosai. A sakamakon haka, cin kwai don karin kumallo na iya rage yawan adadin kuzari daga baya da rana da kuma inganta asarar mai.

Ba Duk Kwai Ba ne

Yana da mahimmanci a tuna cewa ba duka ƙwai ake halitta daidai ba.

Hens sau da yawa ana tashe shi a cikin masana'antu, keɓaɓɓu da ciyar da abinci mai yalwar hatsi wanda ke canza abin da ke ƙarshe na ƙwai. Zai fi kyau siyan omega-3 wadataccen ko ƙwai da aka kiwo, waɗanda sunada ƙoshin lafiya da lafiya.

Koyaya, ƙwai manyan kantunan kasuwa har yanzu kyakkyawan zaɓi ne idan baza ku iya biya ko samun damar waɗansu ba.

Abubuwan dake gina jiki na ƙwai sun dogara da yadda aka ciyar da kaji. Omega-3 wadatacce ko ƙwai da aka yi kiwo sun zama masu wadata cikin ƙoshin lafiya.

Layin .asa

Qwai na daga cikin abinci mai gina jiki da za ka iya samu, yana bayar da kusan dukkanin bitamin da ma'adanai da kake bukata.

Don saman abubuwa, ƙwai ba su da tsada, suna ɗanɗano mai ban sha'awa kuma suna tafiya da kusan kowane abinci.

Da gaske su ingantaccen abinci ne.