Wace Hanya mafi Lafiya don dafa da cin ƙwai?

Wadatacce

• Binciken hanyoyin girke-girke daban-daban
• Tafasa
• Abun ciki
• Soyayyen
• Gasa
• Kwashewa
• Omelet
• Microwaved
• Cooking yana sanya wasu abubuwan gina jiki su zama abin narkewa
• Saurin zafi mai zafi na iya lalata wasu abubuwan gina jiki
• Cookingarfin zafi mai ƙone ƙwayar cholesterol a ƙwai
• Nasihu 5 don dafa ƙwai masu ƙoshin lafiya
• 1. Zabi hanyar dafa abinci mai karancin kalori
• 2. Hada su da kayan lambu
• 3. A soya su a cikin mai wanda yake tsayayye a yanayin zafi mai yawa
• 4. Zaba kwai mafi gina jiki da zaka iya samu
• 5. Kar ki dafa su
• Layin kasa
• Shirye-shiryen Abinci: Karin kumallo na yau da kullun

Qwai abinci ne mai arha amma mai ƙoshin gaske.

Sun ƙunshi ƙarancin adadin kuzari, amma an cika su da:

• sunadarai
• bitamin
• ma'adanai
• lafiyayyen mai
• daban-daban alama na gina jiki

Wancan ya ce, yadda kuka shirya ƙwai ɗinku na iya shafar martabarsu na gina jiki.

Wannan labarin yana bincika hanyoyin lafiya don dafa da cin ƙwai.

Binciken hanyoyin girke-girke daban-daban

Qwai yana da daɗi kuma yana da ma'amala sosai.

Za a iya dafa su ta hanyoyi daban-daban kuma suna da sauƙin haɗuwa da wasu abinci masu ƙoshin lafiya, kamar kayan lambu.

Dafa su kuma yana lalata duk wata kwayar cuta mai hadari, yana sanya su cin abinci cikin aminci.

Anan ga shahararrun hanyoyin girke girke:

Tafasa

Ana dafa dafaffun ƙwai a cikin bawonsu a cikin tukunyar tafasasshen ruwa na mintina 6-10, ya danganta da yadda aka dafa shi da kyau da gwaiduwar kwai.

Duk tsawon lokacin da za ki dafa su, gwargwadon gwaidin zai yi karfi.

Abun ciki

Ana dafa ƙwai a cikin ruwa mai ɗan sanyi.

An ragargaza su cikin tukunyar ruwa mai ƙamshi tsakanin 160-180 ° F (71-82 ° C) kuma sun dahu na mintina 2.5-3.

Soyayyen

Yankakken soyayyen kwai ya fashe a cikin wani kaskon wuta wanda yake dauke da siririn mai mai dahuwa.

Hakanan zaku iya dafa su "gefen rana sama," wanda ke nufin ƙwai soyayyen a gefe ɗaya, ko kuma "a kan sauƙi," wanda ke nufin ƙwai ya soyayyen a ɓangarorin biyu.

Gasa

Ana dafa ƙwai a cikin tanda mai zafi a cikin kwano mai ƙwanƙwasa har sai an shirya kwan.

Kwashewa

Ana daka ƙwairan da aka ramaɗa a kwano, a zuba su a cikin kwanon rufi mai zafi, kuma a zuga su a ƙananan wuta har sai sun saita.

Omelet

Don yin omelet, ana ƙwanƙwasa ƙwai, a zuba a cikin kwanon rufi mai zafi, kuma a dafa shi a hankali a kan ƙananan wuta har sai sun yi ƙarfi.

Ba kamar ƙwayayen ƙwai ba, ba a motsa omelet sau ɗaya a cikin kwanon rufi.

Microwaved

Ana iya amfani da Microwaves don dafa ƙwai ta hanyoyi daban-daban. Zai ɗauki lokaci kaɗan kaɗan don dafa ƙwai a cikin microwave fiye da wanda yake kan murhu.

Koyaya, yawanci ba kyakkyawan ra'ayi bane ga ƙwayayen microwave waɗanda har yanzu suke cikin bawoyinsu. Wannan saboda matsin lamba na iya haɓaka cikin sauri, kuma suna iya fashewa (,).

Ana iya dafa ƙwai ta hanyoyi daban-daban, da suka haɗa da tafasa, farauta, soya, yin burodi, da ƙura.

Cooking yana sanya wasu abubuwan gina jiki su zama abin narkewa

Dafa kwai yana sa su sami kwanciyar hankali da za su ci, hakanan yana sanya wasu daga cikin abubuwan gina jiki cikin sauki.

Misali ɗaya na wannan shine furotin a ƙwai.

Karatun ya nuna ya zama abin narkewa idan yayi zafi ().

A zahiri, wani binciken ya gano cewa jikin mutum zai iya amfani da kashi 91% na furotin a cikin dafaffun kwai, idan aka kwatanta da kashi 51 cikin 100 na ɗanyen ƙwai ().

Wannan canjin cikin narkewar abinci ana zaton zai iya faruwa ne saboda zafin rana yana haifar da canje-canje a tsarin sunadaran kwan.

A cikin ɗanyen ƙwai, manyan mahaɗan sunadarai sun rabu da juna kuma an dunƙule su cikin hadaddun tsari.

Lokacin da sunadaran sun dahu, zafi yakan karya raunin ƙarfi wanda yake riƙe su cikin sifa.

Kwayoyin sunadaran suna samar da sabbin abubuwa tare da wasu sunadaran dake kusa dasu. Waɗannan sababbin alaƙar a dafaffun kwai sun fi sauƙi ga jikin ku narkewa.

Kuna iya ganin waɗannan canje-canje suna faruwa yayin da farin kwai da gwaiduwa ya canza daga gel mai kauri zuwa roba da ƙarfi.

Hakanan furotin a cikin ɗanyen ƙwai kuma zai iya tsoma baki tare da samuwar kwayar halitta.

Qwai shine kyakkyawan tushen biotin, wanda shine mahimmin abinci mai gina jiki da ake amfani dashi a cikin kitse da sukarin metabolism. An kuma san shi da bitamin B7, ko bitamin H.

A cikin ɗanyen ƙwai, sunadarin furotin a cikin ƙwai da ake kira avidin yana ɗaure da biotin, yana mai ba jikinka damar amfani da shi.

Koyaya, lokacin da aka dafa ƙwai, zafin yakan haifar da canje-canje na tsarin zuwa avidin, yana mai da shi mara tasiri a ɗaure ga biotin. Wannan yana sa sauƙin shayarwa ().

Linearshe: Yin dafa ƙwai yana sa furotin ɗin da ke cikinsu ya fi narkewa. Hakanan yana taimaka wajan samarda bitamin biotin sosai don jikinku yayi amfani dashi.

Saurin zafi mai zafi na iya lalata wasu abubuwan gina jiki

Kodayake dafa kwai na sanya wasu sinadarai saurin narkewa, amma yana iya lalata wasu.

Wannan ba sabon abu bane. Dafa yawancin abinci zai haifar da raguwar wasu abubuwan gina jiki, musamman idan sun dahu a yanayin zafin jiki na dogon lokaci.

Nazarin ya binciki wannan lamarin a cikin ƙwai.

Wani binciken ya gano cewa dafa kwai ya rage abubuwan bitamin A da yake kusa da 17-20% ().

Hakanan dafa abinci yana iya rage yawan antioxidants a ƙwai (,,).

Wani binciken ya gano cewa hanyoyin dafa abinci na yau da kullun, gami da sanya microwaving, tafasa, da soyayen kwai, sun rage yawan wasu sinadarin antioxidants da kashi 6-18% ().

Gabaɗaya, an nuna lokacin girke-girke mafi ƙanƙanci (har ma a yanayin zafi mai ƙarfi) don riƙe ƙarin abubuwan gina jiki.

Bincike ya nuna cewa idan aka gasa kwai na tsawon minti 40, suna iya rasa zuwa 61% na bitamin D, idan aka kwatanta da zuwa 18% lokacin da suka soya ko suka tafasa na wani kankanin lokaci ().

Koyaya, kodayake dafa ƙwai yana rage waɗannan abubuwan gina jiki, ƙwai har yanzu suna da tushen tushen bitamin da antioxidants ().

Yin dafa qwai na iya rage bitamin da sinadarin antioxidant. Koyaya, har yanzu suna da yawa a cikin abubuwan gina jiki.

Cookingarfin zafi mai ƙone ƙwayar cholesterol a ƙwai

Kwai yolks suna da yawa a cikin cholesterol.

A gaskiya ma, babban kwai daya ya ƙunshi kimanin 212 MG na cholesterol, wanda shine 71% na shawarar da aka ba da shawarar 300 MG kowace rana (12).

A yanzu babu wani babban matakin da ya dace na cin abincin cholesterol na yau da kullun a cikin Amurka.

Koyaya, lokacin da aka dafa ƙwai a yanayin zafi mai yawa, cholesterol a cikinsu na iya zama mai wadatar jiki da kuma samar da mahaɗan da aka sani da oxysterols (,).

Wannan damuwa ne ga wasu mutane, kamar yadda ƙwayar cholesterol da oxysterols a cikin jini suna da alaƙa da haɗarin kamuwa da cututtukan zuciya (,).

Abincin da ke dauke da cholesterol da kuma oxysterols ana tsammanin suna taimakawa ga matakan jini na waɗannan mahaɗan ().

Babban tushen abinci mai narkewa na cholesterol na iya zama soyayyen abinci na kasuwanci, kamar su soyayyen kaza, kifi, da dankalin turawa ().

Har ila yau, ya kamata a lura da cewa cholesterol da ke cikin jiki a cikin jiki ana zaton zai fi cutarwa fiye da ƙwayar ƙwayar ƙwayar da kuke ci ().

Mafi mahimmanci, karatu bai nuna alaƙa tsakanin cin ƙwai da haɗarin kamuwa da cututtukan zuciya ga masu lafiya ba (,,,,,).

Saurin zafi mai zafi zai iya sanya ƙwayar cholesterol a cikin ƙwai. Koyaya, cin kwai bai da alaƙa da haɗarin kamuwa da cututtukan zuciya a cikin masu lafiya.

Nasihu 5 don dafa ƙwai masu ƙoshin lafiya

Qwai suna da gina jiki, amma zaka iya sanya kwayayen ka su zama masu lafiya.

Anan akwai nasihu guda biyar don dafa ƙwai masu ƙoshin lafiya:

1. Zabi hanyar dafa abinci mai karancin kalori

Idan kuna ƙoƙari ku rage yawan adadin kuzari, zaɓi ɗan kwai ko dafaffun kwai.

Waɗannan hanyoyin dafa abinci ba sa ƙara wani ƙarin adadin kuzari mai yawa, don haka abincin zai zama ƙasa da adadin kuzari fiye da soyayyen ko rubabben ƙwai ko omelet.

2. Hada su da kayan lambu

Qwai suna tafiya da kyau tare da kayan lambu.

Wannan yana nufin cewa cin ƙwai babbar dama ce don haɓaka yawan cin kayan lambu da ƙara ƙarin zare da bitamin a cikin abincinku.

Wasu ra'ayoyi masu sauƙi sun haɗa da ƙara kayan lambu da kuka zaɓa a cikin omelet ko ƙwai ƙwai, kamar a wannan girke-girke.

Ko kuma kawai a dafa ƙwai ta kowace hanyar da kuke so kuma kuna da kayan lambu a gefe.

3. A soya su a cikin mai wanda yake tsayayye a yanayin zafi mai yawa

Mafi kyawun mai don girki a babban zafi, kamar lokacin da ake soyawa-kwanon rufi, su ne waɗanda suka kasance masu karko a yanayin zafi mai yawa kuma ba sa maye gurbin abu mai sauƙi.

Misalan kyawawan zabi sun hada da man avocado da man sunflower. Idan ana amfani da man zaitun mara kyau ko man kwakwa, zai fi kyau a dafa a yanayin zafi ƙasa da 410 ° F (210 ° C) da 350 ° F (177 ° C), bi da bi.

4. Zaba kwai mafi gina jiki da zaka iya samu

Abubuwa da dama, gami da hanyar noma da abincin kaza, na iya yin tasiri ga ingancin abinci mai gina ƙwai ().

Gabaɗaya, ana zaton ciyawar kiwo da ƙwayayen halittu sunada fifiko fiye da ƙwai da ƙwai da aka saba samarwa.

Wannan labarin yayi bayani dalla-dalla game da bambancin abinci mai gina jiki tsakanin ƙwai da aka samar ta hanyoyi daban-daban.

5. Kar ki dafa su

Gwargwadon zafi da zafi da dafa kwai, yawancin abincin da za ku rasa.

Yin amfani da zafi mafi tsayi na tsawon lokaci na iya kara adadin cholesterol mai dauke da iska wanda suke dauke da shi, wanda ya zama gaskiya ne game da soyawar kwanon rufi.

Don ƙwan ƙwanku su zama masu lafiya kamar yadda ya kamata, zaɓi hanyar girki mai ƙananan kalori, ku haɗa su da kayan lambu, ku soya shi cikin mai mai ɗumi, kuma kada ku dafa shi sosai.

Layin kasa

Gabaɗaya, hanyoyin girke girke da ƙananan-zafi suna haifar da ƙarancin ƙwayar cholesterol kuma yana taimakawa riƙe mafi yawan ƙwayoyin ƙwai.

Saboda wannan dalili, kwai da aka dafa (ko mai wuya ko mai taushi) ƙwai na iya zama mafi lafiya ga ci. Waɗannan hanyoyin dafa abinci kuma ba sa ƙara wasu adadin kuzari marasa buƙata.

Duk abin da aka faɗi, cin ƙwai gabaɗaya yana da ƙoshin lafiya, ko ta wace hanya za ku dafa su.

Don haka kuna iya kawai son dafawa ku ci su ta hanyar da kuka fi jin daɗinsu kuma kada ku damu da ƙananan bayanai.

Aboutari game da ƙwai:

• Manyan Amfani 10 na Cin Kwai
• Qwai da Cholesterol - Qwai Nawa Za Ku Iya Ci Lafiya?
• Me yasa Kwai Ya zama Abincin Kashewar Kiba ne
• Shin Dukkan Kwai da Kwai Kwai suna da Kyau a gare ku, ko masu kyau?

Shirye-shiryen Abinci: Karin kumallo na yau da kullun