Masara 101: Abubuwan Gina Jiki da Fa'idodin Kiwan lafiya

Wadatacce

• Gaskiyar abinci mai gina jiki
• Carbs
• Fiber
• Furotin
• Masarar masara
• Vitamin da ma'adanai
• Gulbi
• Masara mai dadi
• Sauran mahadi
• Gulbi
• Amfanin lafiya
• Lafiyar ido
• Rigakafin cutar mai karkatarwa
• Entialarin hasara
• Antinutrients a masara
• Mycotoxins
• Rashin haƙuri na masara
• Layin kasa

Kuma aka sani da masara (Zeyi mays), masara shine ɗayan shahararrun hatsi a duniya. Thea ofan shuka ne a cikin dangin ciyawa, nativean asalin Amurka ta Tsakiya amma sun girma cikin varietiesauka marasa adadi a duk duniya.

Gwandu da masara mai zaki iri ne sanannu, amma ana amfani da samfuran masara da yawa, sau da yawa azaman kayan abinci a cikin abincin da aka sarrafa.

Wadannan sun hada da biredin, biredin alade, polenta, garin masara, garin masara, ruwan masara, da man masara.

Cikakken masarar yana da lafiya kamar kowane ƙwayar hatsi, kamar yadda yake da wadataccen fiber da yawancin bitamin, ma'adanai, da antioxidants.

Masara galibi rawaya ce amma ta zo a cikin wasu launuka daban-daban, kamar ja, lemu, shunayya, shuɗi, fari, da baki.

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

Gaskiyar abinci mai gina jiki

Anan ga gaskiyar abinci mai gina jiki don oza 3.5 (gram 100) na dafaffun masarar rawaya ():

• Calories: 96
• Ruwa: 73%
• Furotin: 3.4 gram
• Carbs: 21 gram
• Sugar: 4.5 gram
• Fiber: Gram 2.4
• Kitse: 1.5 gram

Carbs

Kamar kowane nau'in hatsi, masara da farko an haɗa ta da carbs.

Sitaci shine babban kashin sa, wanda ya kunshi kashi 28-80% na busasshiyar nauyin sa. Masara kuma tana bada ƙaramin sikari (1-3%) (, 2).

Masara mai daɗi, ko masara mai sikari, iri ne na musamman, ƙananan sitaci iri-iri tare da haɓakar sukari mafi girma, a 18% na nauyin bushe. Yawancin sukari shine sucrose ().

Duk da sukari a cikin masara mai zaki, ba abinci bane mai girma, yana da ƙarancin matsayi ko matsakaici akan tsarin glycemic (GI) (3).

GI shine ma'aunin yadda sauri narkewar carbi. Abincin da ke kan gaba akan wannan alamar na iya haifar da hauhawar rashin lafiya a cikin sukarin jini.

Fiber

Masara ta ƙunshi adadin zaren daidai.

Wata matsakaiciyar jaka (gram 112) na popcorn na sinima yana alfahari da kusan fiber na gram 16.

Wannan shine 42% da 64% na Darajar yau da kullun (DV) ga maza da mata, bi da bi. Duk da yake abun cikin fiber na nau'ikan masara daban, ya game kusan 9-15% na nauyin bushe (, 2,).

Mafi yawan zaren da ke cikin masarar ba su narkewa, kamar su hemicellulose, cellulose, da lignin (2).

Furotin

Masara shine asalin tushen furotin.

Dogaro da nau'ikan, sunadaran sunadaran sun kasance daga 10-15% (, 5).

Mafi yawan sunadaran da ke cikin masarar an san su da suna zeins, wanda ya kai kashi 44-79% na jimlar adadin furotin (, 7).

Gabaɗaya, ingancin furotin na zeins ba shi da kyau saboda sun rasa wasu muhimman amino acid ().

Zeins suna da aikace-aikacen masana'antu da yawa, kamar yadda aka yi amfani da su wajen samar da manne, inki, da sutura don ƙwayoyi, alewa, da kuma goro (7).

Masara galibi ta ƙunshi carbs kuma tana da ƙarfi a cikin zare. Hakanan yana tattara adadin furotin mai ƙarancin inganci.

Masarar masara

Kayan masara na masara daga 5-6%, yana mai da shi abinci mara mai mai (, 5).

Koyaya, ƙwayar masara, wadataccen kayan masarufin masara, tana da wadataccen mai kuma ana amfani da shi don yin man masara, wanda shine kayan girkin gama gari.

Tataccen mai na masara galibi ya ƙunshi linoleic acid, wani polyunsaturated fatty acid, yayin da mai ƙamshi da mai ke cike sauran ().

Hakanan ya ƙunshi adadin bitamin E, ubiquinone (Q10), da phytosterols, yana ƙaruwa rayuwarsa kuma yana iya zama mai tasiri wajen rage matakan cholesterol (10,).

Cikakken masara yana da ƙarancin mai, kodayake man masara - mai mai daɗaɗa mai daɗaɗawa - wani lokacin ana sarrafa shi daga ƙwaya ta masara, wani gefen kayan masar nika.

Vitamin da ma'adanai

Masara na iya ƙunsar adadin adadin bitamin da ma'adanai da yawa. Hakanan, adadin yana da matukar canzawa dangane da nau'in masara.

Gabaɗaya, popcorn yana da wadataccen ma'adanai, yayin da masara mai daɗi ta fi ƙarfi a yawancin bitamin.

Gulbi

Wannan mashahurin abun ciye-ciyen yana alfahari da yawancin bitamin da ma'adanai, gami da:

• Manganisanci Babban mahimmin alama, manganese yana faruwa a cikin adadi mai yawa a cikin hatsi, legumes, 'ya'yan itatuwa, da kayan marmari. An shanye shi sosai daga masara saboda wannan kayan lambu na phytic acid (().
• Phosphorus. An samo shi a cikin adadi mai kyau a cikin popcorn da masara mai zaki, phosphorus ma'adinai ne wanda ke taka muhimmiyar rawa wajen haɓaka da kiyaye kayan jikin.
• Magnesium. Matakan rashin kyau na wannan mahimmin ma'adinan na iya ƙara yawan haɗarin cututtukanku da yawa, kamar cututtukan zuciya (,).
• Tutiya. Wannan kayan aikin yana da mahimman ayyuka a jikin ku. Saboda kasancewar sinadarin phytic acid a masara, shan sa na iya zama mara kyau (,).
• Tagulla. Abubuwan da ke gano alamun antioxidant, jan ƙarfe gabaɗaya baya cikin abincin Yammacin Turai. Rashin isasshen abinci na iya haifar da illa ga lafiyar zuciya (,).

Masara mai dadi

Masarar mai zaki tana alfahari da yawan bitamin, gami da:

• Pantothenic acid. Hakanan ana kiransa bitamin B5, ana samun wannan acid ɗin a kusan kusan dukkan abinci. Don haka, rashi yana da wuya.
• Folate. Har ila yau, an san shi da bitamin B9 ko folic acid, folate yana da mahimmin gina jiki, musamman mahimmanci a lokacin daukar ciki ().
• Vitamin B6. B6 wani rukuni ne na bitamin masu alaƙa, mafi mahimmanci shine pyridoxine. Yana aiki da ayyuka daban-daban a jikinka.
• Niacin. Hakanan ana kiransa bitamin B3, niacin da ke masara ba shi da kyau sosai. Cooking masara da lemun tsami na iya sa wadatar wannan abinci mai narkewa (2, 20).
• Potassium. Mai mahimmanci na gina jiki, potassium yana da mahimmanci don kula da hawan jini kuma yana iya inganta lafiyar zuciya ().

Masara kyakkyawan tushe ne na yawancin bitamin da kuma ma'adanai. Gwanin popcorn yakan zama mafi girma a cikin ma'adanai, yayin da masara mai zaki yakan zama mafi girma a cikin bitamin.

Sauran mahadi

Masara ta ƙunshi mahaɗan tsire-tsire masu tsire-tsire masu rai, wasu daga cikinsu na iya haɓaka lafiyar ku.

A zahiri, masara tana alfahari da yawan antioxidants fiye da sauran hatsi na yau da kullun ():

• Ferulic acid. Wannan shine ɗayan manyan antioxidants na polyphenol a masara, wanda ya ƙunshi yawansa fiye da sauran hatsi kamar alkama, hatsi, da shinkafa (, 23).
• Anthocyanins. Wannan dangin launuka masu haifar da sinadarin antioxidant suna da alhakin launin shuɗi, shuɗi, da masarar ja (23, 24).
• Zeaxanthin. An kira shi bayan sunan masanin kimiyya (Zeyi mays), zeaxanthin yana daya daga cikin tsire-tsire masu tsire-tsire na yau da kullun. A cikin mutane, an danganta shi da inganta lafiyar ido (,).
• Lutein. Ofaya daga cikin manyan carotenoids a masara, lutein yana aiki ne azaman antioxidant, yana kiyaye idanunku daga lalacewar sanadarin da hasken shuɗi ya samar (,).
• Phytic acid. Wannan antioxidant na iya lalata tasirin ku na ma'adinai masu ci, kamar su tutiya da baƙin ƙarfe ().

Masara tana bada adadin antioxidants fiye da sauran hatsi. Yana da wadataccen arziki a cikin lafiyar-karoid dinka.

Gulbi

Popcorn iri ne na musamman na masara da ke fitowa yayin zafi.

Wannan yana faruwa yayin da ruwa, wanda aka makale a tsakiyarsa, ya juya zuwa tururi, yana haifar da matsin lamba na ciki, wanda ke sa ƙwayayen su fashe.

Babban mashahurin abun ciye-ciye, popcorn yana ɗaya daga cikin abinci mafi-yawancin abinci a Amurka.

A zahiri, yana ɗayan thean wholean hatsi da aka cinye da kansa azaman abun ciye-ciye. Mafi sau da yawa, ana amfani da hatsi gaba ɗaya a matsayin kayan abinci, kamar su burodi da kuma waina ().

Kayan abinci na hatsi na iya samun fa'idodin kiwon lafiya da yawa, gami da rage haɗarin cututtukan zuciya da kuma buga ciwon sukari na 2 (,).

Koyaya, amfani da popcorn na yau da kullun ba shi da alaƙa da ingantaccen lafiyar zuciya ().

Kodayake popcorn yana da lafiya a karan kansa, ana yawan cinsa tare da abubuwan sha masu laushi kuma ana ɗora su akai-akai tare da ƙarin gishiri da mai girki mai yawan calorie, dukkansu na iya cutar da lafiyarku akan lokaci (,,).

Kuna iya kauce wa ƙarin mai ta hanyar yin popcorn ɗinku a cikin tarkacen iska.

Popcorn wani nau'in masara ne da ke fitowa yayin dumi. Shahararren abincin ciye-ciye ne wanda aka rarrabe azaman hatsi cikakke. Don kara fa'idodi, sanya popcorn a gida ba tare da mai ko ƙari ba.

Amfanin lafiya

Amfani da hatsi na yau da kullun na iya samun fa'idodin kiwon lafiya da yawa.

Lafiyar ido

Rushewar macular da ciwon ido yana daga cikin raunin gani a duniya da manyan dalilan makanta ().

Cututtuka da tsufa suna cikin abubuwan da ke haifar da waɗannan cututtukan, amma abinci mai gina jiki na iya zama mahimmiyar rawa.

Cin abinci na antioxidants, musamman carotenoids kamar zeaxanthin da lutein, na iya haɓaka lafiyar ido (,,).

Lutein da zeaxanthin sune manyan carotenoids a masara, suna ƙididdigar kusan 70% na jimlar abun cikin carotenoid. Koyaya, matakan su gabaɗaya sun kasance cikin farin masara (,,).

Wanda akafi sani da suna na macular pigments, wadannan mahadi suna wanzuwa a cikin idodarka, farjin da yake dauke da idanun ka, inda suke karewa daga lalacewar sanadarin da hasken shudi ya haifar (,,).

Babban matakan waɗannan carotenoids a cikin jininka suna da alaƙa mai ƙarfi da raguwar haɗarin lalacewar macular da ciwon ido (,,).

Hakanan karatun kulawa yana nuna cewa yawan cin abinci na lutein da zeaxanthin na iya zama kariya, amma ba duk karatun bane ke tallafawa wannan (,,).

Studyaya daga cikin binciken da aka yi a cikin manya da tsofaffi 356 sun sami raguwar kashi 43% a cikin haɗarin lalatawar macular a cikin waɗanda ke da yawan cin carotenoids, musamman lutein da zeaxanthin, idan aka kwatanta da waɗanda ke da mafi ƙarancin ci ().

Rigakafin cutar mai karkatarwa

Cututtukan Diverticular (diverticulosis) wani yanayi ne wanda yake nuna aljihu a bangon mahaifar ku. Manyan alamun sune cututtukan ciki, yawan kumburi, kumburin ciki, da kuma - sau da yawa - zubar jini da kamuwa da cuta.

Gwanin popcorn da sauran kayan abinci masu manyan fiber sun taɓa yin imani da cewa suna haifar da wannan yanayin ().

Koyaya, binciken shekara 18 da aka gudanar a cikin maza 47,228 ya nuna cewa popcorn na iya, a zahiri, kariya daga cutar ta daban. Mazajen da suka fi cin popcorn sun kasance kashi 28 cikin 100 ba za su iya kamuwa da cutar ba kamar waɗanda ke da mafi ƙarancin ci ().

A matsayin kyakkyawan tushe na lutein da zeaxanthin, masara na iya taimakawa wajen kiyaye lafiyar idanun ku. Abin da ya fi haka, ba ya inganta cuta mai rikitarwa, kamar yadda aka zata a baya. Akasin haka, ga alama yana da kariya.

Entialarin hasara

Masara ana ɗauka lafiya. Koyaya, akwai wasu damuwa.

Antinutrients a masara

Kamar kowane nau'in hatsi, masarar hatsi duka tana ƙunshe da sinadarin phytic acid (phytate).

Phytic acid yana cutar da shayar da ma'adinai masu ci, irin su baƙin ƙarfe da tutiya, daga abinci iri ɗaya ().

Duk da cewa galibi ba matsala ba ce ga mutanen da ke bin daidaitaccen abinci, yana iya zama babbar damuwa a cikin ƙasashe masu tasowa inda hatsi da kuma hatsi suka kasance abinci mai mahimmanci.

Jiƙa, tsiro, da masarar ferment na iya rage matakan acid phytic sosai (,,).

Mycotoxins

Wasu hatsin hatsi da na hatsi suna da saukin kamuwa da fungi.

Fungi suna samar da abubuwa masu guba daban-daban, waɗanda aka sani da mycotoxins, waɗanda ake ɗauka a matsayin muhimmiyar damuwa game da lafiya (,).

Babban ajin na mycotoxins a masara shine fumonisins, aflatoxins, da trichothecenes. Fumonisins sune sanannu musamman.

Suna faruwa ne a cikin hatsin da aka adana a duk duniya, amma mummunan tasirin lafiya yana da alaƙa da amfani da masara da samfuran masara - musamman tsakanin mutanen da suka dogara da masara a matsayin babban abincin su (53).

Yawan amfani da gurbatacciyar masara wani abu ne da ake zaton yana da haɗarin kamuwa da cutar kansa da lahani na jijiyoyin jiki, waɗanda lahani ne na yau da kullun wanda zai iya haifar da nakasa ko mutuwa (,,,).

Wani bincike na lura a Afirka ta Kudu ya nuna cewa yawan cin naman masara na yau da kullun na iya kara barazanar kamuwa da cutar kansar hanji, bututun da ke daukar abinci daga baki zuwa ciki ().

Sauran mycotoxins a cikin masara na iya samun sakamako mara kyau. A watan Afrilu 2004, mutane 125 suka mutu a Kenya daga cutar guba ta aflatoxin bayan sun ci masarar da aka shuka a gida da ba ta dace ba ().

Ingantattun dabarun rigakafi na iya haɗawa da kayan gwari da dabarun bushewa masu dacewa.

A mafi yawancin ƙasashe masu ci gaba, hukumomin kiyaye abinci suna lura da matakan mycotoxins a cikin abinci a kasuwa, tare da samar da abinci da kuma adana shi yadda ya kamata.

Rashin haƙuri na masara

Rashin haƙuri na Gluten ko cututtukan celiac yanayi ne na yau da kullun wanda ya haifar da amsa ta atomatik zuwa gurasar alkama, hatsin rai, da sha'ir.

Alamomin rashin haƙuri a cikin abinci sun haɗa da gajiya, kumburin ciki, gudawa, da rage nauyi ().

Ga mafi yawan mutanen da ke fama da cutar celiac, alamun cutar sun ɓace a kan tsayayyen abincin da ba shi da alkama. Koyaya, a cikin wasu mutane, alamun alamun suna ci gaba.

A lokuta da yawa, cututtukan celiac na iya ci gaba saboda rashin bayyana a cikin abinci mai sarrafawa. A wani yanayin, rashin haƙuri na abinci mai alaƙa na iya zama abin zargi.

Masara ta ƙunshi sunadarai da aka sani da zein waɗanda suke da alaƙa da gluten.

Studyaya daga cikin binciken ya nuna cewa kishin masara ya haifar da wani kumburi a cikin ƙaramin rukuni na mutanen da ke fama da cutar celiac. Koyaya, martanin da aka yiwa zein ya kasance mafi ƙanƙanci fiye da na gluten ().

A saboda wannan dalili, masana kimiyya sunyi tunanin cewa cin masara na iya, a cikin wasu lokuta, ya zama dalilin ci gaba da bayyanar cututtuka a cikin wasu mutane da cutar celiac ().

Hakanan an bayar da rahoton cewa masara ta zama alama ce ta haifar da cutar ga masu fama da ciwon hanji (IBS) ko rashin haƙuri na FODMAP ().

FODMAPs nau'ikan fiber ne mai narkewa waɗanda basu da nutsuwa sosai. Yawan cin abinci na iya haifar da narkewar abinci, kamar kumburin ciki, gas, da gudawa, a wasu mutane.

Masara tana dauke da sinadarin phytic acid, wanda zai iya rage shakar ma'adinai. Cutar mycotoxin na iya zama damuwa a cikin ƙasashe masu tasowa. A ƙarshe, zaren narkewar masara (FODMAPs) na iya haifar da alamomi ga wasu mutane.

Layin kasa

Masara ita ce ɗayan hatsi da aka fi amfani da su.

A matsayin kyakkyawan tushe na carotenoids na antioxidant, kamar lutein da zeaxanthin, masarar rawaya na iya haɓaka lafiyar ido. Har ila yau, tushen wadataccen bitamin ne da kuma ma'adanai.

Saboda wannan dalili, matsakaiciyar masarar hatsi, kamar su popcorn ko masara mai zaki, na iya zama kyakkyawan ƙari ga lafiyayyen abinci.