Gaske-Bogen Kwai Gaskiya Gina Jiki: Calories, Protein da Moreari

Wadatacce

• Gaskiyar Abinci
• Kyakkyawan Maɓuɓɓugar Maɗaukakiyar Maɗaukaki
• Mai Girma a cikin Cholesterol amma Kar a Kara Hadarin Cutar Zuciya
• Inganta lafiyar Kwakwalwa da Ido
• Choline
• Lutein da Zeaxanthin
• Da wuya-Boiled vs Fried
• Layin .asa

Qwai sunadarai ne masu gina jiki.

Ana iya ƙara su zuwa jita-jita da yawa kuma a shirya su ta hanyoyi da yawa.

Hanya ɗaya don jin daɗin ƙwai ita ce ta tafasa su da wuya. Eggswai dafaffun kwai suna yin manyan salatin salad kuma ana iya cin su shi kaɗai tare da yayyafa gishiri da barkono.

Anan ga duk abin da kuke buƙatar sani game da ƙwaya mai dafaffi.

Gaskiyar Abinci

Eggswai dafaffun ƙwai an ɗora su da abubuwan gina jiki, furotin da ƙoshin lafiya. Eggaya daga cikin ƙwai dafaffen kwai (gram 50) yana bayarwa (1):

• Calories: 77
• Carbs: 0.6 gram
• Adadin mai: Gram 5.3
• Kitsen mai: 1.6 gram
• Kayan mai mai cikakke: 2.0 gram
• Cholesterol: 212 MG
• Furotin: 6.3 gram
• Vitamin A: 6% na Shawarwarin Abincin Abinci (RDA)
• Vitamin B2 (riboflavin): 15% na RDA
• Vitamin B12 (cobalamin): 9% na RDA
• Vitamin B5 (pantothenic acid): 7% na RDA
• Phosphorus: 86 mg, ko 9% na RDA
• Selenium: 15.4 mcg, ko 22% na RDA

Ga dukkan abubuwan gina jiki da ƙwai zasu bayar, abinci ne mai ƙarancin kalori. Eggswai dafaffun kwai suna ba da adadin kuzari 77, giram 5 na mai da ƙananan carbi.

Hakanan suna da matukar kyau tushen furotin mara kyau, a kusan gram 6 kowace kwai.

Bugu da ƙari, ƙwai suna ɗaukar cikakken adadin amino acid, wanda ke nufin sune cikakken tushen furotin.

Eggswai dafaffun kwai suna ba da mahimman abubuwa masu gina jiki, ciki har da bitamin D, tutiya, alli da duk bitamin na B. Sun kasance mahimmin tushe mai kyau na riboflavin (bitamin B2) da bitamin B12.

Yawancin kayan ƙwai na ƙwai suna zaune ne kawai a cikin gwaiduwa, yayin da farin kwai ya ƙunshi furotin da farko ().

Eggswai dafaffun ƙwai ba su da kalori sosai kuma suna da wadatattun bitamin da yawa, ma'adanai da abubuwan gina jiki. Yayinda gwaiduwa ke samar da abinci mai gina jiki, kitse da furotin, farin kusan furotin ne kawai.

Kyakkyawan Maɓuɓɓugar Maɗaukakiyar Maɗaukaki

Sunadaran suna da mahimmanci ga abubuwa da yawa na lafiyar ku, gami da gina tsoka da ƙashi da kuma samar da hormones da enzymes ().

Qwai suna bayar da kusan gram 6 na furotin mai inganci. A zahiri, ƙwai na ɗaya daga cikin mafi kyawun tushen furotin da zaka ci (1).

Wannan ya faru ne saboda cikakken bayanin furotin - kwai yana dauke da dukkanin muhimman amino acid din (,).

Aya daga cikin kuskuren fahimta shine cewa ana samun furotin a cikin farin ƙwai kawai.

Koyaya, kusan rabin adadin sunadaran ƙwai ya fito ne daga gwaiduwa (5,).

Sabili da haka, ya fi dacewa a more kwai duka - gwaiduwa da duka - don cin gajiyar furotin da ƙwarin da ƙwai ke bayarwa.

Qwai kyakkyawan tushe ne na furotin. Sunada dukkanin amino acid guda tara, kuma fari da gwaiduwa suna dauke da wannan muhimmin sinadarin.

Mai Girma a cikin Cholesterol amma Kar a Kara Hadarin Cutar Zuciya

Shekaru da yawa, ƙwai sun sami mummunan suna saboda yawan ƙwayoyin su na cholesterol.

Gaskiya ne cewa qwai suna cike da cholesterol. Eggaya daga cikin ƙwai da aka dafaffiyar wuya yana ba da 212 na ƙwayar cholesterol, wanda shine kashi 71% na RDA (1).

Koyaya, binciken da aka yi kwanan nan ya nuna cewa cholesterol na abinci ba shi da tasiri sosai a kan cholesterol na jini (,).

Ga mafi yawan mutane, cholesterol mai cin abinci ba ya haɗuwa da haɗarin cututtukan zuciya kuma baya ƙara yawan ƙwayar cholesterol ko “mummunan” matakan LDL cholesterol (,).

A zahiri, cin kwai na iya inganta “mai kyau” HDL cholesterol (,,).

Bugu da ƙari, karatu biyu a cikin ƙwararrun masu lafiya na 100,000 sun gano cewa cin kwai ɗaya a kowace rana ba shi da alaƙa da haɗarin cututtukan zuciya ().

Duk da haka, ya kamata mutanen da ke fama da ciwon sukari su yi taka-tsantsan yayin shan ƙwai, saboda wasu bincike sun nuna cewa cin ƙwai 7 a kowane mako na iya ƙara haɗarin kamuwa da cututtukan zuciya ().

A ƙarshe, ana buƙatar ƙarin bincike kan haɗin tsakanin cin kwai da haɗarin cututtukan zuciya ga mutanen da ke fama da ciwon sukari.

Kodayake ƙwai mai dafaffun ƙwayoyi suna da yawa a cikin ƙwayar cholesterol, nazarin ya nuna cewa cholesterol mai cin abinci ba ya tasiri mummunan tasirin cholesterol na jini a cikin yawancin mutane. A zahiri, an samo ƙwai don inganta bayanan cholesterol ta hanyar ƙara “kyau” HDL cholesterol.

Inganta lafiyar Kwakwalwa da Ido

Qwai suna samar da mahimman abubuwan gina jiki da antioxidants waɗanda ke tallafawa ƙwaƙwalwa da lafiyar ido.

Choline

Choline yana da mahimmanci na gina jiki don yawancin matakai masu mahimmanci a jikin ku.

Jikin ku ba ya samar da wasu maganganu da kansa, amma ba da yawa ba. Sabili da haka, dole ne ku sami layi daga abincinku don kauce wa rashi (14).

Amma duk da haka, yawancin Amurkawa basa cinyewa sosai,,).

Choline yana da mahimmanci don ci gaba da tsarin ƙoshin lafiya, saboda yana taimakawa samar da acetylcholine, mai ba da labari game da ƙwaƙwalwa da ilmantarwa ().

Choline yana da mahimmanci a duk tsawon rayuwar ku. Yana inganta ƙwaƙwalwar tayi da ci gaban ƙwaƙwalwar ajiya, da kuma aiki mai wayewa a cikin manya (,).

Hakanan yana da mahimmanci ga mata masu juna biyu, saboda wadatattun matakan choline na iya rage haɗarin larurar bututu da ke cikin ɗan tayi ().

Ana samun Choline a cikin gwaiduwa - daya, babba, dafaffen kwai ya ƙunshi 147 MG na choline, wanda shine 27% na darajar yau da kullun. A zahiri, ƙwai sune tushen tushen ƙaddara a cikin abincin Amurka (14,).

Lutein da Zeaxanthin

Lutein da zeaxanthin sune antioxidants biyu da aka fi sani da rawar da suke takawa a lafiyar ido.

Suna yaƙi da cutarwa, masu saurin yaduwar oxygen wanda zai iya tarawa a idanunku (,).

Lutein da zeaxanthin sun nuna jinkirin samuwar ido da kuma kariya daga lalacewar cutar macular (AMD) (,).

Suna ma iya kare idanunka daga mummunan shuɗin haske (,).

Kwai yolks kyakkyawan tushe ne na waɗannan carotenoids guda biyu.

Bugu da ƙari kuma, saboda yanayin kitsen gwaiduwa, jikinka ya bayyana yana shan lutein da zeaxanthin sosai (,).

Kwai yolks shine kyakkyawan tushen choline, wanda yake da mahimmanci ga lafiyar kwakwalwa da ci gaba. Hakanan suna da wadataccen lutein da zeaxanthin, antioxidants wanda ke inganta lafiyar ido.

Da wuya-Boiled vs Fried

Ana yin ƙwai dafaffun ƙwai ta hanyar sanya ƙwai mara ƙwai a cikin tukunyar da aka cika da ruwan sanyi, sannan a tafasa har sai gwaiduwar ta ƙara ƙarfi. An dafa su ba tare da ƙarin man shanu ko mai ba.

A gefe guda kuma, soyayyen kwai na buƙatar ƙarin mai ko mai, wanda ke ba da ƙarin adadin kuzari da mai.

Misali, babban kwai dafaffen kwai yana da adadin kuzari 77 da kuma gram 5.3, idan aka kwatanta da adadin kuzari 90 da kuma mai mai gram 7 a cikin babban soyayyen kwai (1, 28).

Baya ga kayan mai da kalori, dafaffen ƙwai da soyayyen ƙwai suna da kamannin bitamin da ma'adinai iri ɗaya. Ba su bambanta da yawan furotin da na gina jiki.

Yayinda ake shirya dafaffun kwai ba tare da an kara musu sinadirai ba, soyayyen kwai na bukatar karin man shanu ko mai - wanda hakan ke kara musu karfin adadin kuzari. Koyaya, soyayyen dafafaffen kwai suna kamanceceniya sosai daga mahangar ƙarancin abinci.

Layin .asa

Eggswai dafaffun ƙwai sune ƙananan kalori, abinci mai ƙoshin abinci mai gina jiki.

Su ne kyakkyawan tushen furotin mai inganci kuma suna da wadataccen bitamin na B, zinc, alli da sauran muhimman abubuwan gina jiki da antioxidants kamar choline, lutein da zeaxanthin.

Kodayake yana da yawan cholesterol, ƙwai ba su bayyana ba don ƙara haɗarin cututtukan zuciya ga yawancin mutane.

An shirya ƙwai dafaffe ba tare da ƙarin mai ko man shanu ba, saboda haka suna da ƙarancin adadin kuzari da mai fiye da soyayyen ƙwai.

Wataƙila suna ɗaya daga cikin mafi sauƙi da ƙoshin abinci mai gina jiki ga abincinku.