Madarar Kwakwa: Amfanin Lafiya da Amfani

Wadatacce

• Menene Madarar Kwakwa?
• Yaya ake yinta?
• Abincin Abinci
• Hanyoyi akan Weight da Metabolism
• Tasirin kan Cholesterol da Lafiyar Zuciya
• Sauran Amfanin Lafiya
• Illolin Hanyoyi masu Tasiri
• Yadda Ake Amfani Dashi
• Sharuɗɗa don Itara shi zuwa Abincin ku
• Yadda Ake Zabi Mafi Madarar Kwakwa
• Layin .asa

Madarar kwakwa kwanan nan ta zama sananne sosai.

Yana da wani zaɓi mai ɗanɗano ga madarar shanu wanda kuma na iya samar da fa'idodin kiwon lafiya da yawa.

Wannan labarin yayi cikakken duban madarar kwakwa.

Menene Madarar Kwakwa?

Madarar kwakwa ta fito ne daga farin naman balagaggun ruwan kwakwa, wadanda 'ya'yan itacen kwakwa ne.

Madarar tana da daidaito sosai da kuma wadataccen abu mai laushi.

Thai da sauran kayan abinci na kudu maso gabashin Asiya galibi sun haɗa da wannan madara. Har ila yau, sananne ne a Hawaii, Indiya da wasu ƙasashen Kudancin Amurka da Caribbean.

Bai kamata a rudu da madarar kwakwa da ruwan kwakwa ba, wanda ake samun sa a cikin kwakwa mara tsufa.

Ba kamar ruwan kwakwa ba, madara ba ta asali ba. Maimakon haka, naman kwakwa mai kauri ana gauraya shi da ruwa don yin madarar kwakwa, wanda yake kusan kashi 50% na ruwa.

Ya bambanta, ruwan kwakwa yana da kusan kashi 94% na ruwa. Ya ƙunshi ƙananan ƙarancin mai ƙarancin abinci da ƙarancin abinci fiye da madarar kwakwa.

Madarar kwakwa ta fito ne daga naman balagaggun ruwan kwakwa. Ana amfani da shi a yawancin abinci na gargajiya a duk duniya.

Yaya ake yinta?

An rarraba madarar kwakwa a matsayin mai kauri ko na bakin ciki bisa daidaito da kuma yadda ake sarrafa ta.

• Girma: Naman kwakwa mai narkewa yana da kyau kuma an tafasa shi ko kuma ahaƙa shi a ruwa. Ana cakuɗa cakuda ta hanyar tsumma don samar da madarar kwakwa mai kauri.
• Siriri: Bayan yin madarar kwakwa mai kauri, ragowar kwakwa da ya rage a cikin rigar cuku ana simmishi cikin ruwa. Ana sake maimaita aikin don samar da madara mai yaushi.

A cikin abinci irin na gargajiya, ana amfani da madarar kwakwa mai kauri a cikin kayan zaki da kuma miya mai kauri. Ana amfani da siraran sikari a cikin kayan miya da miyar auduga.

Yawancin madarar kwakwa na gwangwani na dauke da hadewar madara mai kauri da kauri. Har ila yau, yana da sauƙi don yin naku madarar kwakwa a gida, daidaita kauri ga abin da kuke so.

Ana yin madarar kwakwa ta hanyar narkar da nama daga kwakwa mai ruwan kasa, a jika shi a ruwa sannan a tace shi don samar da daidaito irin na madara.

Abincin Abinci

Madarar kwakwa abinci ne mai yawan kalori.

Kimanin kashi 93% na adadin kuzarinsa sun fito ne daga mai, gami da kitsen mai wanda aka sani da triglycerides mai matsakaiciyar sarkar (MCTs).

Madarar ma kyakkyawan tushe ne na bitamin da kuma ma'adanai da yawa. Kofi ɗaya (gram 240) ya ƙunshi (1):

• Calories: 552
• Kitse: 57 gram
• Furotin: 5 gram
• Carbs: 13 gram
• Fiber: 5 gram
• Vitamin C: 11% na RDI
• Folate: 10% na RDI
• Ironarfe: 22% na RDI
• Magnesium: 22% na RDI
• Potassium: 18% na RDI
• Copper: 32% na RDI
• Harshen Manganese: 110% na RDI
• Selenium: 21% na RDI

Bugu da kari, wasu masana sun yi imanin madarar kwakwa na dauke da sunadarai na musamman wadanda za su iya samar da fa’ida ga lafiya. Koyaya, ana buƙatar ƙarin bincike ().

Madarar kwakwa tana da yawan adadin kuzari da mai mai ƙamshi. Shima yana dauke da wasu sinadarai masu yawa.

Hanyoyi akan Weight da Metabolism

Akwai wasu shaidu cewa ƙwayoyin MCT a cikin madarar kwakwa na iya amfani da asarar nauyi, haɓakar jiki da kuzari.

Lauric acid yana da kusan kashi 50% na man kwakwa. Ana iya lasafta shi azaman duka mai ƙwaya mai haɗari mai sarkar mai tsayi ko matsakaiciyar sarkar, saboda tsawon sarkarta da tasirin tasirinsa suna matsakaici tsakanin su biyun ().

Amma man kwakwa shima yana dauke da kashi 12% na gaskiya mai matsakaiciyar sarkar mai - capric acid da caprylic acid.

Ba kamar ƙwayoyin mai daɗaɗe ba, MCTs suna zuwa daga ɓangaren narkewa kai tsaye zuwa hanta, inda ake amfani da su don kuzari ko samar da sinadarin ketone. Ba za a iya adana su da yawa kamar mai (4) ba.

Bincike ya kuma ba da shawarar cewa MCTs na iya taimakawa rage ƙoshin abinci da rage yawan adadin kuzari idan aka kwatanta da sauran mai (,,,,).

A cikin karamin binciken, maza masu kiba wadanda suka cinye gram 20 na man MCT a karin kumallo sun ci karancin adadin kuzari 272 a abincin rana fiye da wadanda suke cin mai na masara ().

Mene ne ƙari, MCTs na iya haɓaka kashe kuzari da ƙona mai - aƙalla na ɗan lokaci (,,).

Koyaya, ƙananan MCTs da aka samo a cikin madara kwakwa da wuya su sami wani tasiri mai mahimmanci akan nauyin jiki ko kumburi.

Fewan binciken da ake gudanarwa a cikin mutane masu kiba da kuma mutanen da ke fama da cututtukan zuciya suna ba da shawarar cewa cin mai na kwakwa ya rage kewayen kugu. Amma man kwakwa ba shi da wani tasiri a kan nauyin jiki (,,).

Babu wani karatu da yayi nazari kai tsaye yadda madarar kwakwa take shafar nauyi da kuzari. Ana buƙatar ƙarin karatu kafin a yi ikirarin.

Madarar kwakwa ta ƙunshi ƙananan ƙwayoyin cuta na MCT. Kodayake MCTs na iya ƙara yawan kuzari kuma suna taimaka muku rasa kitse na ciki, ƙananan matakan cikin madarar kwakwa da alama ba zai iya shafar asarar nauyi ba.

Tasirin kan Cholesterol da Lafiyar Zuciya

Saboda madarar kwakwa tana da yawan kitse mai yawa, mutane na iya yin mamakin shin zaɓi ne na ƙoshin lafiya.

Bincike kadan ne ke nazarin madarar kwakwa musamman, amma wani binciken ya nuna cewa zai iya amfanar da mutane masu yawan gaske ko kuma yawan matakan cholesterol.

Nazarin makonni takwas a cikin maza 60 ya gano cewa rowan madara na kwakwa ya saukar da “mummunan” LDL cholesterol fiye da soyayyen madarar waken soya. Hakanan ruwan kwakwa na madarar kwakwa ya ɗaga “mai kyau” HDL cholesterol da 18%, idan aka kwatanta da 3% kawai na waken soya ().

Yawancin karatun man kwakwa ko flakes suma sun sami cigaba a cikin "mummunan" LDL cholesterol, "mai kyau" HDL cholesterol da / ko matakan triglyceride (,,,,).

Kodayake a cikin wasu karatun LDL matakan cholesterol sun karu saboda amsar kwakwa, HDL shima ya karu. Triglycerides ya ragu idan aka kwatanta da sauran mai (,).

Lauric acid, babban asid acid a cikin mai kwakwa, na iya ɗaga LDL cholesterol “mara kyau” ta rage ayyukan masu karɓa wanda ke share LDL daga jininka ().

Karatuttuka biyu akan irin wannan yawan sun bada shawarar cewa amsar cholesterol ga lauric acid na iya bambanta da mutum. Hakanan yana iya dogara da yawan abincinku.

A cikin binciken da aka yi a cikin mata masu lafiya, maye gurbin 14% na ƙwayoyin da ba a taɓa amfani da su ba tare da lauric acid ya ɗaga “mummunan” LDL cholesterol da kusan 16%, yayin da maye gurbin 4% na waɗannan ƙwayoyin da lauric acid a wani binciken yana da ɗan tasiri sosai a kan cholesterol (,).

Gabaɗaya, ƙwayar cholesterol da matakan triglyceride sun inganta tare da cin kwakwa. A cikin yanayin da “mummunan” ƙwayar LDL ke ƙaruwa, “mai kyau” HDL yawanci yana ƙaruwa shi ma.

Sauran Amfanin Lafiya

Hakanan madarar kwakwa na iya:

• Rage kumburi: Nazarin dabba ya gano cewa cirewar kwakwa da man kwakwa ya rage kumburi da kumburi a cikin berayen da beraye da suka ji rauni (,,).
• Rage girman miki na ciki: A wani binciken daya, madarar kwakwa ta rage girman gyambon ciki a cikin beraye da kashi 54% - sakamakon da ya kamace shi da maganin anti-ulcer ().
• Yaƙi ƙwayoyin cuta da ƙwayoyin cuta: Nazarin gwajin-tube ya ba da shawarar cewa lauric acid na iya rage matakan ƙwayoyin cuta da ƙwayoyin cuta da ke haifar da cututtuka. Wannan ya hada da wadanda ke zaune a bakinka (,,).

Ka tuna cewa ba duk karatun bane akan tasirin madarar kwakwa musamman.

Nazarin dabbobi da gwajin-bututu ya ba da shawarar cewa madarar kwakwa na iya rage kumburi, rage girman miki da kuma yakar ƙwayoyin cuta da ƙwayoyin cuta da ke haifar da cututtuka - duk da cewa wasu nazarin ba kawai nazarin madarar kwakwa ba ne.

Illolin Hanyoyi masu Tasiri

Sai dai idan kuna rashin lafiyan kwakwa, da wuya madara ta sami illa. Idan aka kwatanta da ƙwarin itacen da ƙoshin gyaɗa, rashin lafiyar kwakwa ba su da yawa ().

Koyaya, wasu masana harkar narkewar abinci sun ba da shawarar cewa mutanen da ke da rashin haƙuri na FODMAP sun ƙayyade madara kwakwa zuwa kofi 1/2 (120 ml) a lokaci guda.

Yawancin ire-iren gwangwani da yawa sun ƙunshi bisphenol A (BPA), wani sinadarin da zai iya yin amfani da shi daga kayan abinci zuwa abinci. BPA tana da alaƙa da matsalolin haihuwa da cutar kansa a cikin nazarin dabbobi da na mutane (,,,,,).

Hakanan, wasu nau'ikan suna amfani da marufi marasa kyauta na BPA, wanda aka ba da shawarar idan ka zaɓi cinye madarar kwakwa gwangwani.

Madarar kwakwa na iya zama mai aminci ga yawancin mutanen da ba sa rashin lafiyan kwakwa. Zai fi kyau a zabi gwangwani marasa kyauta na BPA.

Yadda Ake Amfani Dashi

Kodayake madarar kwakwa tana da amfani, amma kuma tana da yawan kuzari. Ka riƙe wannan a zuciya yayin ƙara shi zuwa abinci ko amfani da shi a girke-girke.

Sharuɗɗa don Itara shi zuwa Abincin ku

• Haɗa wasu cokali biyu (30-60 ml) a cikin kofi.
• Sanya rabin kofi (120 ml) zuwa santsi ko girgiza protein.
• Zuba karamin adadin akan 'ya'yan itace ko yanka gwanda.
• Aara tablespoan tablespoons (30-60 ml) zuwa oatmeal ko sauran hatsin da aka dafa.

Yadda Ake Zabi Mafi Madarar Kwakwa

Ga wasu 'yan nasihu don zabar mafi kyawun madarar kwakwa:

• Karanta lakabin: Duk lokacin da zai yiwu, zaɓi samfurin da ya ƙunshi kwakwa da ruwa kawai.
• Zabi gwangwani marasa kyauta na BPA: Sayi madarar kwakwa daga kamfanonin da ke amfani da gwangwani marasa kyauta na BPA, kamar su Forestasar daji da Naturalimar Naturalabi'a.
• Yi amfani da kartani: Madarar kwakwa mara dadi a cikin katako yawanci yana ƙunshe da ƙananan mai da ƙananan adadin kuzari fiye da zaɓukan gwangwani.
• Tafi haske: Don zaɓin ƙananan kalori, zaɓi madarar kwakwa mai gwangwani mai haske. Ya fi sirara kuma ya ƙunshi kusan adadin kuzari 125 a 1/2 kofin (120 ml) (36).
• Yi naka: Don sabo, mafi koshin lafiya madarar kwakwa, yi naka ta hanyar haɗa kofuna 1.5-2 (355-470 ml) na kwakwa da aka yankakken daɗaɗa tare da kofuna 4 na ruwan zafi, sannan a tace ta cikin rigar wando.

Za a iya amfani da madarar kwakwa a cikin nau'ikan girke-girke. Gabaɗaya ya fi kyau a zaɓi madarar kwakwa a cikin katun ko yin naka a gida.

Layin .asa

Madarar kwakwa abinci ne mai daɗi, mai gina jiki da wadataccen abinci wanda ake samu a ko'ina. Hakanan za'a iya yin saukake a gida.

Tana cike da mahimman abubuwan gina jiki kamar manganese da jan ƙarfe. Ciki har da adadi mai yawa a cikin abincinku na iya haɓaka lafiyar zuciyarku da samar da wasu fa'idodi kuma.

Don sanin wannan madaidaicin madarar madarar, gwada amfani da madarar kwakwa a yau.