Shin Wake da Wake Yayi Maka?

Wadatacce

• Menene a Wake da Wake?
• Bakeken Wake Gina Jiki
• Manyan Fa'idodi
• Dadi da Dadi
• Na Iya Tallafawa Lafiyar Gut
• Mayu Lowerananan Cholesterol
• Rashin Amfani
• Mafi girma a Sugar
• Nuna Gishiri
• Tainunshi ƙari
• Zai Iya tainauke Gurbatattun BPA
• Iya Mai Gassy
• Za'a Rage karatun Maudu'i ta Dafa abinci
• Layin .asa

Wake da wake ne da aka dafa da kayan ƙyallen miya da aka shirya daga ƙwanƙwasa ko sayar da kayan gona a cikin gwangwani.

A cikin Amurka, su shahararrun abinci ne na abinci a waje, yayin da mutane a cikin Kingdomasar Burtaniya ke cin su a toast.

Kodayake ana ɗauka cewa ƙawon lafiyayyen yana da lafiya, amma kuna iya mamakin ko gasa wake ta cancanta.

Wannan labarin yayi nazari akan gasa wake da kuma shin suna da kyau a gare ku.

Menene a Wake da Wake?

Ana yin wake da wake da kananan wake.

Sauran abubuwan da ake amfani dasu sune sukari, ganye, da kayan yaji. Abubuwan girke-girke na iya haɗawa da miya da tumatir, vinegar, molasses, da mustard.

Wasu wake da aka toya suna cin ganyayyaki, yayin da wasu ke dauke da kananan naman alade ko naman alade da aka warkar da gishiri don dandano.

Duk da suna, ba koyaushe ake wake wake ba. Za a iya dafa su ta wasu hanyoyin, kamar, a saman murhun abinci ko a hankali mai dahuwa.

Abubuwan da ake amfani da su a cikin wake gasa sune wake na ruwa, sukari, ganye, da kayan ƙamshi. Wasu kuma suna dauke da miyar tumatir, vinegar, molasses, mustard, da alade.

Bakeken Wake Gina Jiki

Bakeken wake yana samar da sinadarai masu yawa.

Kodayake adadin na iya bambanta da alama, kofi 1/2-gram (130-gram) na wake na gasa gwangwani yana ba da kusan ():

• Calories: 119
• Adadin mai: 0.5 grams
• Total carbs: 27 gram
• Fiber: 5 gram
• Furotin: 6 gram
• Sodium: 19% na Ra'ayin Rana na Yau da kullum (RDI)
• Potassium: 6% na RDI
• Ironarfe: 8% na RDI
• Magnesium: 8% na RDI
• Tutiya: 26% na RDI
• Copper: 20% na RDI
• Selenium: 11% na RDI
• Thiamine (bitamin B1): 10% na RDI
• Vitamin B6: 6% na RDI

Bakeken wake yana samar da fiber da furotin mai tushen shuka. Hakanan suna da kyakkyawar tushe na tarin ƙwayoyin cuta, zinc, da selenium, waɗanda ke tallafawa samar da makamashi, aikin rigakafi, da lafiyar thyroid, bi da bi (2, 3, 4).

Hakanan, legumes na dauke da kwayoyin halittar jiki - mahadi wanda zai iya tsoma baki tare da shakar ma'adinai. Koyaya, girki da gwangwani suna rage sinadarin phytate na wake da aka toya ().

Wake da wake ke ba da mahaɗan tsire-tsire masu fa'ida, gami da polyphenols, kazalika.

Waɗannan na iya kare ƙwayoyinku daga lalacewar da ƙwayoyin cuta marasa ƙarfi da ake kira 'radicals free' da kuma hana kumburi. Dukkanin lalacewar rashin kyauta da kumburi an danganta su da cututtukan zuciya, ciwon daji, da sauran cututtuka na yau da kullun (,).

Dangane da abubuwan abinci mai gina jiki da haɗuwa tare da rage haɗarin cutar rashin lafiya, jagororin abincin Amurka sun ba da shawarar mafi ƙarancin kofuna 1 1/2 (gram 275) na hatsi a kowane mako don matsakaicin abincin kalori 2,000 ().

Bakakken wake yana samar da abinci mai gina jiki, ciki har da furotin na shuka, fiber, bitamin B, ma'adanai, da kuma mahaukatan shuke-shuke masu kariya.

Manyan Fa'idodi

Baya ga abun cikin su na gina jiki, wake gasa yana ba da wasu fa'idodi kuma.

Dadi da Dadi

Gasa wake tana da dandano kuma ana sonta gaba daya, wanda hakan na iya karfafawa mutane gwiwa su kara yawan wake.

Wani binciken ya gano cewa kashi 57% na matasa suna son wake da aka gasa, yayin da ƙasa da 20% ke son miyar dahuwa ko salatin da aka yi da wake ().

Hakanan wake dafaffun wake shima yana da sauri da sauƙi don shiryawa - duk abin da zaka yi shine buɗe gwangwani ka dumama shi.

Na Iya Tallafawa Lafiyar Gut

Kofin 1/2 kawai (gram 130) na wake da aka toya yana ba da 18% na RDI don fiber. Fiber yana tallafawa lafiyar hanji, gami da saurin hanji ().

Fiber kuma yana ciyar da ƙananan ƙwayoyin cuta a cikin babban hanjinku ko hanji. Wannan na iya ƙara yawan ƙwayoyin cuta masu amfani waɗanda ke da alaƙa da rage haɗarin ciwon daji na hanji (,,).

Haka kuma, wake da aka toya yana dauke da sinadarin apigenin da daidzein, da kuma wasu abubuwan gina jiki da zasu iya kare kansar kansa ().

Mayu Lowerananan Cholesterol

Gwanen wake yana ba da fiber da mahadi da ake kira phytosterols wanda zai iya dakatar da shan cholesterol a cikin hanjinku. Wannan na iya rage yawan cholesterol na jini, lamarin da ke haifar da cututtukan zuciya (,).

Lokacin da manya tare da babban cholesterol suka ci kofi 1/2 (gram 130) na gasa wake yau da kullun tsawon watanni biyu, sun ga raguwar kashi 5.6% cikin ɗari na yawan cholesterol idan aka kwatanta da lokacin da ba su ci wake ba (16).

A wani binciken kuma, maza masu dauke da yawan cholesterol a kan iyaka suna cin kofuna 5 (gram 650) na wake da aka gasa kowane mako har tsawon wata 1. Sun sami raguwar 11.5% da 18% gaba ɗaya da LDL (mara kyau) cholesterol, bi da bi ().

Gwanar da aka gasa gwangwani ita ce hanya mai sauri kuma mai daɗi don cin wake. Hakanan suna tallafawa lafiyar hanji kuma suna iya rage cholesterol.

Rashin Amfani

A gefe guda, wake da aka toya yana da rashi - da yawa waɗanda zaku iya rage su ta hanyar yin su daga farko.

Mafi girma a Sugar

Wake da wake yawanci yana ɗauke da ɗan zaƙi ko fiye, kamar su sukari ko maple syrup.

Kofin rabin 1/2 (gram 130) na wake dafaffen - gwangwani ko na gida - ya hada da matsakaicin karamin cokali 3 (gram 12) na karin sugars. Wannan shine 20% na iyakokin yau da kullun don cin abincin kalori 2,000 (,,).

Amfani da sukarin da yawa zai iya haifar da ruɓar haƙori kuma yana da alaƙa da haɗarin ƙiba mai yawa, cututtukan zuciya, ciwon sukari na 2, da matsalolin ƙwaƙwalwa (,,,).

Aƙalla alamun Amurka guda ɗaya ke yin gasa wake da ke dauke da 25% ƙasa da sukari, kuma wani da aka sayar a Turai yana ba da wake wake da aka ƙanshi da stevia kawai - mai sifirin-kalori, ɗanɗano na zahiri.

Lura cewa idan kayi gasa wake a gida ta amfani da gwangwani ko busasshen wake, zaka iya sarrafa yawan sugars din.

Nuna Gishiri

Sodium wani sinadari ne mai matukar damuwa ga wasu mutane, musamman wadanda ke fuskantar hawan jini tare da karin gishiri ().

Gwangwani da aka gasa a matsakaita 19% na RDI don sodium a cikin 1/2-kofin (gram 130), wanda da farko shine daga ƙarin gishiri ().

Wasu 'yan kasuwa suna ba da nau'ikan-sodium iri-iri, kodayake ba duk shagunan ke ɗauke da su ba.

A cikin sifofin gida, zaku iya ƙara gishiri ƙasa. Idan kuna yin gasa wake ta amfani da gwangwani maimakon bushewar wake, kurkura su da ruwa su rage sodium din kamar 40% (24).

Tainunshi ƙari

Mafi yawan wake wake da aka gasa suna da ƙari, waɗanda wasu mutane suka fi so su guje wa (25,).

Daga cikin mafi yawan sune:

• Gyaran masara da aka gyara An canza wannan wakilin mai kaurin, yawanci tare da sinadarai, don yin shi da tasiri sosai. Hakanan ana yin shi ne sau da yawa daga masarar da aka canza ta hanyar halittar ta, wata dabi'a mai rikitarwa tare da yiwuwar kasada (,,).
• Caramel launi. Caramel canza launi sau da yawa yana ƙunshe da wani sinadari da ake kira 4-methylimidazole, wanda shine wakili mai haifar da cutar kansa. Duk da haka, masana kimiyya sunce matakan da aka yarda dasu yanzu a cikin abinci basu da haɗari (,).
• Dadin dandano. Waɗannan an samo su ne daga tsire-tsire ko abincin dabbobi amma yawanci ba abubuwa ne masu sauƙi da zaku yi amfani dasu a gida ba. Bayanin da ba shi da ma'ana yana da wahalar faɗi idan ba a taɓa samun alamun ƙoshin abinci ba (, 33,).

Zai Iya tainauke Gurbatattun BPA

Cikin gidan gwangwani na ciki yana dauke da sinadarin bisphenol A (BPA), wanda zai iya shiga cikin abinci ().

Hukumar Abinci da Magunguna (FDA) ta ce sinadarin ba shi da wata illa ga amfanin da aka yarda da shi a halin yanzu, amma masana kimiyya da yawa ba su yarda da hakan ba. Wasu bincike sun ba da shawarar cewa BPA na iya ƙara haɗarin kiba da rage haihuwa, a tsakanin sauran matsalolin kiwon lafiya masu yuwuwa (,,,).

A cikin nazarin abincin da aka tara daga shagunan kayan masarufi, wake wake da aka zaba shine na huɗu a cikin BPA tsakanin abinci daban-daban guda 55 masu ɗauke da sinadarai masu yawa ().

Ana sayar da wasu nau'ikan burodin wake na wake a cikin gwangwani da aka yi ba tare da BPA ko makamantan sunadarai ba. Koyaya, waɗannan alamun suna da tsada.

Iya Mai Gassy

Wake yana dauke da zare da sauran nau'ikan karbo wanda ba zai iya narkewa ba wanda kwayoyin cuta ke narkewa a cikin hanjin ka, wanda hakan na iya haifar maka da karin gas ().

Duk da haka, wani binciken ya gano cewa kasa da rabin mutanen da suka kara kofi daya da rabi (gram 130) na hatsi, gami da wake da aka toya, a cikin abincin su na yau da kullun sun bada rahoton karin gas.

Bugu da ƙari, kashi 75% na mutanen da suka fara ba da rahoton ƙaruwar gas sun ce ya dawo daidai yadda yake bayan makonni 2-3 na cin wake yau da kullun ().

Za'a Rage karatun Maudu'i ta Dafa abinci

Legumes na wake, gami da nau'ikan ruwa irin na wake, suna dauke da sunadaran da ake kira lectins.

An cinye shi da yawa, laccoci na iya tsoma baki tare da narkewar abinci, haifar da lahani na hanji, da tsoma baki tare da daidaita hormone a jikin ku (, 43).

Koyaya, dafa abinci da yawa yana hana lactins aiki. Sabili da haka, bayyanuwar ku ga waɗannan sunadaran daga wake da aka yi da wataƙila ba su da yawa kuma ba damuwa ba (43).

Drawwarewar da ake samu na gasa wake ta gwangwani sun haɗa da ƙarin sugars da gishiri, abubuwan da ake sakawa a abinci, da kuma abubuwan da ke gurɓata BPA daga cikin kayan sawa. Wadannan za'a iya rage su ta hanyar yin wake dafaffe daga karce. Hakanan al'amura masu narkewa na iya faruwa.

Layin .asa

Wake da aka dafa yana da babban furotin, fiber, sauran abubuwan gina jiki, da kuma mahaɗan tsire-tsire masu amfani. Suna iya inganta lafiyar hanji da matakan cholesterol.

Nau'o'in gwangwani sun dace amma galibi suna da yawa a cikin ƙara sugars, gishiri, ƙari, da gurɓatattun BPA. Zaɓinku mafi ƙoshin lafiya shine sanya su daga fara amfani da busassun wake.

Gasa wake da aka yi da sugars kadan da matsakaici a cikin gishiri na iya zama ƙari mai gina jiki ga daidaitaccen abinci.