Shin Acai Bowls suna da lafiya? Kalori da Gina Jiki

Wadatacce

• Na gina jiki-mai danshi
• Mawadaci a cikin antioxidants
• Mai yawa a cikin sukari da adadin kuzari
• Yadda ake hada roba
• Layin kasa
• Lafiyayyun Shirye-shiryen Abincin Abinci don karin kumallo da ƙari

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

A cikin 'yan shekarun nan, kwanonin acai sun zama ɗayan mafi girman kayan kiwon lafiya a kasuwa.

An shirya su ne daga tsarkakakkun bishiyoyin acai - wadanda 'ya'yan itace ne da suka girma a Amurka ta Tsakiya da Kudancin Amurka - kuma suka zama mai santsi a cikin kwano ko gilashi, wanda aka saka da' ya'yan itace, goro, iri, ko granola.

An san su da launi mai launi, da laushi mai laushi, da iya amfani da su, ana yin tasoshin roba a matsayin abinci mai wadatar antioxidant. A gefe guda kuma, tasa na iya zama mai yawan kuzari da karin sukari, wasu kuma suna da'awar cewa zai iya yin lahani fiye da kyau idan ya zo ga lafiyar ku.

Wannan labarin ya duba sosai fa'idodi da raunin kwanonin acai don sanin ko lafiyarsu.

Na gina jiki-mai danshi

Bayanin abinci na kwano na acai ya banbanta dangane da sinadaran da kuka yi amfani da su.

Wannan ya ce, yawancin kwano suna da yawa a cikin fiber, antioxidants, da ƙananan ƙwayoyi kamar bitamin C, manganese, da potassium.

Don tunani, kwano guda 6 (gram 170) acai kwano na iya ƙunsar abubuwan gina jiki masu zuwa ():

• Calories: 211
• Kitse: 6 gram
• Furotin: 3 gram
• Carbs: 35 gram
• Sugar: Giram 19
• Fiber: 7 gram

Koyaya, nau'ikan kasuwanci sau da yawa suna zuwa da yawa mafi girma kuma suna iya ƙunsar adadin kuzari 600 da sukari gram 75 a cikin aiki ɗaya, gwargwadon abin da kuka zaɓa.

Baya ga bishiyoyin acai, kwanonin acai galibi suna dauke da wasu 'ya'yan itace kamar strawberries, blueberries, da ayaba (,,).

Wadannan 'ya'yan itacen sune babban tushen bitamin C da manganese, dukansu biyun suna aiki azaman antioxidants wanda ke kare kwayar halittarku daga lalacewar sanadarin da sinadarai masu cutarwa da aka sani da masu rajin kyauta ke haifarwa (,).

Suna kuma da yawa cikin sinadarin potassium, wani muhimmin abinci mai gina jiki wanda yake daidaita matakan hawan jini da kuma kariya daga halaye kamar su lalacewar kashi da duwatsun koda ().

Kodayake bayanin martaba ya bambanta dangane da sinadaran da aka yi amfani da su, yawancin kwanonin acai suna da fiber, antioxidants, da bitamin da kuma ma'adanai, kamar su bitamin C, manganese, da potassium.

Mawadaci a cikin antioxidants

'Ya'yan Acai suna da yawa a cikin antioxidants wanda ke taimakawa neutralized radicals don hana lalacewar ƙwayoyinku ().

Nazarin gwajin-tube ya nuna cewa bishiyoyin acai suna da yawa musamman a cikin mahaɗan tsire-tsire da aka sani da anthocyanins, gami da takamaiman nau'ikan kamar cyanidin 3-glucoside da cyanidin 3-rutinoside (,).

A cikin wani binciken, shan acai pulp da applesauce sun kara matakan antioxidants a cikin jini a cikin manya 12 masu lafiya cikin awanni 24 ().

Nazarin ɗan adam da dabba ya ba da shawarar cewa acai berries na iya kasancewa da alaƙa da ƙananan matakan cholesterol, aikin ƙwaƙwalwa mafi kyau, da rage haɓakar ƙwayar ƙwayar hanji ta hanji saboda wannan abun da ke cikin antioxidant (,,).

'Ya'yan Acai suna cikin antioxidants kuma suna da alaƙa da fa'idodin kiwon lafiya da yawa a cikin nazarin ɗan adam da dabba.

Mai yawa a cikin sukari da adadin kuzari

Acai kwano yawanci suna dauke da kayan karawa kamar 'ya'yan itace, kwayoyi, tsaba, da granola.

Duk da yake waɗannan sinadaran suna da gina jiki da kansu, yana da sauƙi a wuce gona da iri tare da juya lafiyayyen abun ciye-ciye zuwa babban tasirin calori.

Bugu da ƙari, ana sayar da kwanonin acai da aka saya daga shaguna da gidajen abinci a cikin manyan rabo babba, wani lokacin kuma suna ɗauke da abinci sau biyu zuwa uku a cikin kwano ɗaya.

Cin karin adadin kuzari fiye da yadda kuke ciyarwa a kowace rana na iya taimakawa ga ƙimar kiba akan lokaci ().

Abin da ya fi haka, kayan kwalliyar acai da aka shirya na kasuwanci suna cike da sukari. Bugu da ƙari don ba da gudummawa ga ƙimar nauyi, yawan shan sukari da yawa na iya inganta ci gaban matsalolin hanta, cututtukan zuciya, da kuma buga ciwon sukari na 2 ().

Sharuɗɗan Abinci na kwanan nan ga Amurkawa sun ba da shawarar iyakance yawan abincin da ake ƙarawa na yau da kullun zuwa fiye da teaspoons 12 ga waɗanda ke bin abincin calori na 2,000, wanda yake daidai da kusan gram 48 na sukari ().

Kashi ɗaya ne kawai (gram 170) acai kwano a cikin kusan gram 11 na ƙarin sukari, ko kuma kusan 23% na jimlar iyakar yau da kullun ().

Acai bowls - musamman waɗanda aka shirya ta kasuwanci - suna da adadin kuzari da sukari, waɗanda zasu iya taimakawa ga ƙimar nauyi da al'amuran kiwon lafiya kamar matsalolin hanta, cututtukan zuciya, da kuma buga ciwon sukari na 2.

Yadda ake hada roba

Ofayan mafi kyawun hanyoyi don amfani da fa'idodi masu yawa na lafiyar kwano acai shine yin naka.

Farawa da gauraya abinci mara dadi, daskararre acai purée ko acai foda da dan ruwa ko madara dan yin kwalliyar kwalliyar acai.

Na gaba, ƙara abubuwan da kuka zaɓa na abubuwa, kamar 'ya'yan itace da aka yanka, nikakken koko, ko flakes na kwakwa. Ari da, yi la'akari da ƙara ƙwayoyin da kuka fi so, tsaba, ko man shanu don haɓaka ƙoshin furotin na kwanonku, yana sa ku ji cikakke na dogon lokaci ().

Wancan ya ce, tabbatar da kiyaye kayan aikinku a cikin tsakaita kuma iyakance zaɓin kalori masu yawa idan kuna neman rasa nauyi.

Hakanan zaka iya gwada haɗa wasu ganyayyaki kamar kale ko alayyafo a cikin gindin kwano na acai don ƙara ƙimar abincinsa har ma da ƙari.

Aƙarshe, ka tuna saka idanu akan girman ka don kiyaye yawan shan sukari, carbi, da adadin kuzari.

Yin kwalliyar acai a gida na iya inganta fa'idodin lafiyar ku. Tabbatar kiyaye kayan aikinku a cikin matsakaici kuma kula da girman girmanku.

Layin kasa

Acai bowls ana yinsu ne daga bishiyoyin acai kuma galibi ana samun karin fruitsa fruitsan itace, sa'annan a ɗora su da sinadarai kamar fruita fruitan itace, nutsa nutsa, seedsa seedsa, da granola.

Kodayake suna da wadataccen abinci mai gina jiki kuma suna da wadata a cikin antioxidants, ana sayar da ire-iren kasuwancin sau da yawa a cikin babban rabo mai girma kuma yana iya zama mai yawa cikin ƙarin sukari da adadin kuzari.

Yin kwalliyar acai a gida na iya taimaka maka daidaita matsakaicin girmanka kuma hanya ce mai kyau don karɓar abin da kake sakawa a kan faranti.

Idan kanaso ka shirya kwano na acai, zaka iya samun hoda acai a shagunan musamman da kuma yanar gizo.

Lafiyayyun Shirye-shiryen Abincin Abinci don karin kumallo da ƙari