Butter 101: Gaskiyar Abinci da Illolin Lafiya

Wadatacce

• Hanyoyin samarwa
• Gaskiyar abinci mai gina jiki
• Fats a cikin man shanu
• Gajerun kayan mai
• Fats mai kiwo
• Vitamin da ma'adanai
• Damuwar kiwon lafiya
• Miller rashin lafiyan
• Rashin haƙuri na Lactose
• Lafiyar zuciya
• Ciyar da ciyawa vs. hatsi-ciyar
• Layin kasa

Butter shahararren kayan kiwo ne da aka yi daga madarar shanu.

Wanda aka hada da kitse na madara wanda aka raba shi da sauran abubuwan madarar, yana da dandano mai dumbin gaske kuma ana amfani dashi sosai azaman yaduwa, harma da girki da kuma yin burodi.

A cikin 'yan shekarun da suka gabata, an zargi man shanu da cututtukan zuciya saboda yawan wadataccen mai.

Koyaya, ana ɗaukar bota a yanzu lafiyayye - aƙalla idan aka yi amfani da shi cikin matsakaici.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da man shanu.

Hanyoyin samarwa

Mataki na farko a cikin samar da man shanu ya haɗa da raba cream daga madara.

A baya, an bar madara kawai a tsaye har sai cream ɗin ya tashi zuwa saman, a wannan lokacin an cire shi. Kirim yana tashi saboda mai ya fi sauran kayan aikin madara sauki.

Kirim ɗin kirim na zamani ya ƙunshi ingantacciyar hanyar da ake kira centrifugation.

Ana samar da man shanu daga kirim ta hanyar ɗorawa, wanda ya haɗa da girgiza kirim har sai mai mai - ko man shanu - ya dunkule wuri ɗaya kuma ya rabu da rabo mai ruwa - ko buttermilk.

Bayan an fitar da buttermilk din, sai a kara murzawa har sai ya zama an shirya shi.

Ana samar da bututu ta hanyar raba cream daga madara, sannan a kirkiri cream don zubar da karin ruwan.

Gaskiyar abinci mai gina jiki

Kamar yadda yake da yawancin kitse, man shanu shine abinci mai yawan kalori. Tablespoaya daga cikin cokali (gram 14) na man shanu ya ƙunshi adadin kuzari 100, wanda yake kama da ayaba matsakaiciya.

Gaskiyar abinci mai gina jiki don cokali 1 (gram 14) na salted butter ():

• Calories: 102<
• Ruwa: 16%
• Furotin: 0.12 gram
• Carbs: 0.01 gram
• Sugar: 0.01 gram
• Fiber: 0 gram
• Kitse: Giram 11.52
  • Cikakken: 7.29 gram
  • Ba da cikakken bayani: Giram 2.99
  • Polyunsaturated: 0.43 gram
  • Canza: 0.47 gram

Butter ya ƙunshi adadin adadin kuzari da mai mai yawa, yana tattara sama da adadin kuzari 100 da gram 11 na mai a cikin babban cokali 1 (gram 14).

Fats a cikin man shanu

Butter yana da kusan 80% mai, sauran kuma yawanci ruwa ne.

Yana da mahimmanci ɓangaren mai mai madara wanda aka ware daga furotin da carbs.

Butter shine ɗayan hadaddun dukkanin ƙwayoyin mai abinci, wanda ke dauke da fiye da nau'ikan mai mai 400 daban-daban.

Yana da girma sosai a cikin kitsen mai mai ƙima (kimanin kashi 70%) kuma yana riƙe da adadi mai ƙarancin mai mai ƙima (kimanin kashi 25%).

Polyunsaturated fats ne kawai a cikin adadi kaɗan, wanda ya ƙunshi kusan 2.3% na jimlar mai mai (,).

Sauran nau'ikan abubuwa masu maiko da ake samu a cikin man shanu sun hada da cholesterol da phospholipids.

Gajerun kayan mai

Kimanin kashi 11% na daskararrun mai a cikin man shanu sune mai ƙarancin mai mai ƙyama (SCFAs), mafi yawancinsu shine butyric acid ().

Butyric acid wani bangare ne na musamman daga kitse na madara na dabbobi masu shayarwa, kamar shanu, tumaki, da awaki.

Butyrate, wanda shine nau'in butyric acid, an nuna shi don rage kumburi a cikin tsarin narkewa kuma an yi amfani dashi azaman magani don cutar Crohn ().

Fats mai kiwo

Ba kamar ƙwayoyin mai ba a cikin abincin da aka sarrafa, ana ɗaukar fat masu ƙoshin kiwo lafiya.

Butter shine mafi wadataccen tushen abincin mai kiwo, wanda mafi yawanci shine acid na vaccenic da conjugated linoleic acid (CLA) (4).

CLA yana hade da fa'idodi daban-daban na kiwon lafiya ().

Karamin gwaji da na dabba ya nuna cewa CLA na iya kariya daga wasu nau'ikan cutar kansa (,,).

CLA kuma ana sayar dashi azaman ƙarin asarar nauyi ().

Duk da haka, ba duk karatun ke tallafawa tasirin hasararsa ba, kuma yana yiwuwa manyan allurai na CLA na iya cutar da lafiyar rayuwa (,,).

Butter galibi an haɗa shi da mai, kamar su mai ƙanshi, wanda ba a daidaita shi ba, da mai mai kiwo.

Vitamin da ma'adanai

Butter shine tushen tushen bitamin da yawa - musamman wadanda zasu narke mai.

Ana samun bitamin masu zuwa cikin adadi mai yawa a cikin man shanu:

• Vitamin A. Yana da mafi yawan bitamin a cikin man shanu. Tablespoauki cokali ɗaya (gram 14) yana ba da kusan 11% na Refere Daily Daily Intake (RDI) ().
• Vitamin D. Butter kyakkyawan tushe ne na bitamin D.
• Vitamin E. Antioxidant mai ƙarfi, bitamin E galibi ana samunsa cikin abinci mai mai.
• Vitamin B12. Hakanan ana kiransa cobalamin, bitamin B12 ana samun sa ne kawai a cikin abincin dabbobi ko asalin ƙwayoyin cuta, kamar ƙwai, nama, kayayyakin kiwo, da abinci mai daɗaɗa.
• Vitamin K2. Wani nau'i na bitamin K, wannan bitamin - wanda ake kira menaquinone - na iya kariya daga cututtukan zuciya da osteoporosis (,,).

Koyaya, man shanu ba ya ba da gudummawa sosai ga yawan abincinku na yau da kullun na waɗannan bitamin saboda yawanci kuna cinye shi a ƙananan.

Butter yana da wadata a cikin bitamin iri-iri, ciki har da A, D, E, B12, da K2.

Damuwar kiwon lafiya

Idan aka ci shi a cikin adadi na yau da kullun, man shanu yana da ƙarancin illolin lafiya.

Koyaya, cin butter a cikin adadi mai yawa na iya haifar da haɓakar nauyi da alaƙa da matsalolin kiwon lafiya, musamman ma a cikin yanayin cin abinci mai yawan kalori.

An bayyana 'yan abubuwan da ke ƙasa.

Miller rashin lafiyan

Kodayake man shanu yana da ƙarancin furotin, har yanzu yana dauke da isassun sunadarai masu haɗarin whey don haifar da halayen.

Sabili da haka, mutanen da ke fama da cutar madara ya kamata su yi hankali da man shanu - ko su guje shi gaba ɗaya.

Rashin haƙuri na Lactose

Butter ya ƙunshi kawai alamun lactose, don haka amfani da matsakaici ya zama aminci ga mafi yawan mutane da rashin haƙuri na lactose.

Man shanu na al'ada (wanda aka yi daga madara mai daɗa) da man shanu da aka bayyana - wanda ake kira ghee - suna ba da ƙarancin lactose sosai kuma yana iya zama mafi dacewa.

Lafiyar zuciya

Cutar zuciya na daya daga cikin abubuwan da ke haifar da mutuwa a cikin rayuwar zamani.

Halin da ke tsakanin ƙoshin mai da cututtukan zuciya ya kasance batun tattaunawa cikin shekaru da yawa (, 17,,).

Yawan cin kitsen mai na iya kara yawan cholesterol na LDL (mara kyau) a cikin jininka, wanda ke da haɗari ga cutar zuciya ().

Koyaya, masu sukar sun nuna cewa kitsen mai ba ya ta da nau'in LDL wanda ke da alaƙa da cututtukan zuciya - ƙananan, ƙananan LDL (sdLDL) barbashi (,).

Bugu da ƙari, yawancin karatu sun kasa samun hanyar haɗi tsakanin ƙoshin mai da ƙwayar zuciya (,,).

Hakanan ya shafi samfuran madara mai mai mai kamar mai. Wasu karatuttukan na nuni da cewa kayan kiwo mai mai mai yawa basa kara barazanar cututtukan zuciya ().

Hakanan, sauran karatun bita suna danganta shan kayan kiwo mai mai mai amfani ga lafiyar zuciya (,,).

Duk da waɗannan rikice-rikicen, yawancin jagororin abincin yau da kullun suna ba da shawara game da cin wadataccen mai mai ƙoshi.

Butter gabaɗaya lafiyayye ne - kuma yana da ƙarancin lactose - amma yana iya taimakawa wajen samun riba idan aka ci shi da yawa. Duk da yake an zarge shi don haɓaka haɗarin cututtukan zuciya, wasu nazarin suna nuna zai iya amfani da lafiyar zuciya.

Ciyar da ciyawa vs. hatsi-ciyar

Ciyar shanu na kiwo na iya yin tasirin gaske akan ingancin abinci na man shanu.

Ana yin man shanu mai laushi daga madarar shanu waɗanda suke kiwo a makiyaya ko kuma ana ciyar da ciyawar sabo.

A Amurka, kayan kiwo da ake ciyar da ciyawa sun hada da wani karamin yanki na bangaren kiwo. Yawancin shanu masu shayarwa ana ciyar dasu tare da abinci na tushen hatsi (28).

A wasu ƙasashe da yawa, kamar su Ireland da New Zealand, samfuran madara masu ciyawa sun fi zama gama gari - aƙalla a cikin watannin bazara.

Man shanu da aka ba da ciyawa ya fi yawa a cikin abinci mai gina jiki fiye da man shanu daga shanun da ake sarrafa su, abinci na tushen hatsi ko ciyawar da aka kiyaye ()

Matsakaicin mafi girma na sabo ciyawa a cikin abincin saniya yana ƙaruwa yawan ƙoshin lafiya, kamar su omega-3 fatty acid da CLA (,,, 32, 33).

Bugu da ƙari, abubuwan da ke cikin bitamin mai narkewa da antioxidants - kamar carotenoids da tocopherols - ya fi girma a cikin kiwo mai ƙoshin ciyawa (34, 35).

A sakamakon haka, man shanu daga shanun ciyawa na iya zama zaɓi mafi koshin lafiya.

Butter daga shanu masu ciyawa ya fi girma a yawancin abinci mai gina jiki fiye da man shanu daga shanun hatsi kuma yana iya zama zaɓi mafi koshin lafiya.

Layin kasa

Butter kayan kiwo ne da ake samarwa daga mai madara.

Duk da yake yawanci ya ƙunshi mai, yana da wadataccen bitamin da yawa, musamman A, E, D, da K2.

Koyaya, man shanu ba shi da gina jiki musamman yayin la'akari da yawan adadin kuzarinsa.

Saboda yawan kitsen mai, an zarge shi da ƙara haɗari don samun nauyi da cututtukan zuciya. Duk da haka, yawancin karatu suna nuna akasin haka.

A ƙarshen rana, man shanu yana cikin ƙoshin lafiya - amma ya kamata a guji yawan amfani da shi.