Kwai Farar Gina Jiki: Mai inari a cikin Protein, Mai inasa a Komai
Wadatacce
- Bayanai na Gina Jiki na Farin Kwai da Duka Kwai
- Kadan a cikin Calories amma Mai Girma a cikin Protein
- Kadan a cikin kitse kuma babu 'Cholesterol'
- Hadarin da ke iya faruwa
- Allerji
- Cutar Abincin Salmonella
- Rage Tsotsewar Biotin
- Kwai Kwai da Kwai Duka: Wanne Ya Kamata Ku Ci?
- Layin .asa
Ana ɗora ƙwai da nau'ikan abubuwan amfani masu amfani.
Koyaya, darajar abinci mai gina jiki na ƙwai na iya bambanta ƙwarai, ya danganta da ko kun ci ƙwai ɗin gaba ɗaya ko kuma fararen ƙwai ne kawai.
Wannan labarin ya ɗauki cikakken bayani game da tsarin abinci mai gina jiki na fararen ƙwai kuma ya bincika ko sun zaɓi lafiya fiye da ƙwai ƙwai.
Bayanai na Gina Jiki na Farin Kwai da Duka Kwai
Farin kwai tsarkakakke ne, ruwa mai kauri wanda ke kewaye da ruwan ƙwai mai haske na ƙwai.
A cikin kwai mai haduwa, suna aiki a matsayin abin kariya don kare kajin da ke girma daga ƙwayoyin cuta masu cutarwa. Hakanan suna ba da wasu abubuwan gina jiki don haɓakarta.
Farin kwai ya kunshi kusan kashi 90% na ruwa da furotin 10%.
Don haka idan kun cire gwaiduwa kuma kuka zaɓi farin kwai kawai, to ƙimar abincin ƙwai ɗinku yana canzawa sosai.
Shafin da ke ƙasa yana nuna bambancin abinci mai gina jiki tsakanin ƙwai ƙwai na babban ƙwai da duka, babban ƙwai ():
Kwai Fari | Duka Kwai | |
Calories | 16 | 71 |
Furotin | 4 gram | 6 gram |
Kitse | 0 gram | 5 gram |
Cholesterol | 0 gram | 211 mg |
Vitamin A | 0% na RDI | 8% na RDI |
Vitamin B12 | 0% na RDI | 52% na RDI |
Vitamin B2 | 6% na RDI | 12% na RDI |
Vitamin B5 | 1% na RDI | 35% na RDI |
Vitamin D | 0% na RDI | 21% na RDI |
Folate | 0% na RDI | 29% na RDI |
Selenium | 9% na RDI | 90% na RDI |
Kamar yadda kake gani, farin kwai ya ƙunshi ƙananan adadin kuzari da ƙananan ƙwayoyin cuta, da ƙarancin furotin da mai, fiye da cikakkiyar ƙwai.
Takaitawa
Farin kwai ya ƙunshi ƙananan adadin kuzari fiye da dukan ƙwai. Hakanan yana ƙasa da furotin, cholesterol, mai, bitamin, da kuma ma'adanai.
Kadan a cikin Calories amma Mai Girma a cikin Protein
Fararen ƙwai suna da yawan furotin amma ƙananan kalori. A zahiri, suna ɗauke da kusan 67% na dukkanin furotin da ake samu a ƙwai ().
Wannan furotin din yana da inganci kuma cikakke, ma'ana ya qunshi dukkan muhimman amino acid guda tara cikin adadin da jikinka yake bukata don yayi aiki da mafi kyawu (2).
Saboda yawan furotin da ke cikin su, cin fararen kwai na iya samun wasu fa’idodi ga lafiya. Protein na iya taimakawa wajen rage yawan sha’awar ku, don haka cin kwai fari na iya sa ku ji daɗi na tsawon (,).
Samun isasshen furotin shima yana da mahimmanci don kiyayewa da gina tsoka - musamman idan kuna ƙoƙarin rasa nauyi (,).
Ganin cewa dukkanin ƙwai suna ba ku ƙarin furotin kaɗan kawai don ɗan ƙarin ƙarin adadin kuzari, fararen ƙwai na iya zama zaɓi mai fa'ida ga mutanen da ke ƙoƙari su rasa nauyi.
TakaitawaFarin kwai daga babban kwai yana ba da gram 4 na furotin da kalori 17 kawai. Wannan na iya sanya su kyakkyawan zaɓin abinci ga mutanen da ke ƙoƙari su rasa nauyi.
Kadan a cikin kitse kuma babu 'Cholesterol'
A baya, kwai sun kasance zababbun abinci ne masu rikici saboda yawan kitse mai yalwar su da kuma yawan cholesterol ().
Koyaya, ana samun duka cholesterol da mai a ƙwai a cikin ruwan kwan. Farin kwai, a gefe guda, kusan tsarkakakken furotin ne kuma ba ya ƙunsar kitse ko cholesterol.
Shekaru da yawa, wannan yana nufin cewa an ɗauki cin fari da ƙoshin lafiya fiye da cin ƙwai ƙwai ().
Amma karatu yanzu ya nuna cewa ga yawancin mutane, yawan kwalastar da ke cikin kwai ba matsala ba ne,,,.
Koyaya, ga ƙananan mutane - waɗanda ake kira "masu amsa-hauka" - cin abincin cholesterol zai ɗaga matakan jini da ɗan kaɗan ().
Masu amsa tambayoyin Hyper suna da kwayoyin halittar da ke kaddara su zuwa babban cholesterol, kamar su kwayar ApoE4. Ga waɗannan mutane ko mutanen da ke da babban ƙwayar cholesterol, fararen ƙwai na iya zama mafi kyawun zaɓi (,,).
Bugu da ƙari, idan aka ba wa farin ƙwai kusan babu mai, suna da ƙarancin adadin kuzari fiye da ƙwai duka.
Wannan na iya sanya su kyakkyawan zaɓi ga mutanen da ke ƙoƙarin iyakance yawan adadin kuzari da rage kiba.
TakaitawaFararen ƙwai ba su da ƙananan ƙwayar cholesterol da mai. Wannan ya sanya suka zama zabi mai kyau ga mutanen da suke bukatar takaita yawan cholesterol, da kuma wadanda ke kokarin rage kiba.
Hadarin da ke iya faruwa
Fararen ƙwai galibi zaɓin abinci ne mai aminci. Koyaya, suna ɗaukar wasu haɗari.
Allerji
Kodayake fararen ƙwai suna da aminci ga yawancin mutane, ƙoshin ƙwai na iya faruwa.
Yawancin yawancin cututtukan ƙwai yara ne ke fuskanta, waɗanda galibi suna fifita yanayin lokacin da suka kai shekaru biyar ().
Rashin lafiyar ƙwai yana faruwa ne ta hanyar tsarin garkuwar ku da kuskuren gano wasu sunadarai a ƙwai masu cutarwa ().
Alamun sauki za su iya haɗawa da kumburi, amya, kumburi, hanci da hanci, da kaikayi, idanun ruwa. Hakanan mutane na iya fuskantar matsalar narkewar abinci, jiri, da amai.
Duk da yake yana da wuya, ƙwai na iya haifar da mummunar rashin lafiyan da aka sani da girgizar rashin ƙarfi.
Wannan yana haifar da alamomi da dama, gami da digo na hawan jini da kumburi mai girma a maƙogwaronka da fuskarka - wanda zai iya zama mutuƙar haɗuwa ().
Cutar Abincin Salmonella
Rawyen farin kwai kuma yana da haɗarin guba abinci daga ƙwayoyin cuta Salmonella.
Salmonella na iya kasancewa a cikin ƙwai ko kan ƙwai, kodayake noman zamani da ayyukan tsafta na iya rage wannan haɗarin.
Bugu da ƙari, dafa kwai fari har sai sun zama da ƙarfi yana rage haɗarin wannan matsalar ().
Rage Tsotsewar Biotin
Egganyen farin ƙwai na iya rage shayarwar bitamin biotin mai narkewa, wanda ake samu a cikin abinci iri-iri.
Biotin yana taka muhimmiyar rawa wajen samar da makamashi ().
Raw kwai fari ya ƙunshi furotin avidin, wanda zai iya ɗaure ga biotin kuma ya dakatar da sha.
A ka'idar, wannan na iya zama matsala. Koyaya, yakamata ku ci yawancin ɗanyen farin ƙwai don haifar da rashi na biotin.
Bugu da ƙari, da zarar an dafa ƙwai, avidin ba shi da sakamako iri ɗaya.
TakaitawaAkwai wasu haɗarin da ke tattare da cin ɗanyen farin kwai, gami da halayen rashin lafiyan, guban abinci, da rashi biotin. Koyaya, haɗarin ga yawancin mutane ƙananan ne.
Kwai Kwai da Kwai Duka: Wanne Ya Kamata Ku Ci?
Fararen ƙwai suna da yawa cikin furotin amma ƙananan kalori, mai, da cholesterol - yana mai da su kyakkyawan abinci mai rage nauyi.
Hakanan suna iya amfanar waɗanda ke da buƙatun furotin da yawa amma suna buƙatar kallon abincin kalori, kamar 'yan wasa ko masu ginin jiki ().
Koyaya, idan aka kwatanta da ƙwai gaba ɗaya, fararen ƙwai yana da ƙarancin sauran abubuwan gina jiki.
Duka ƙwai suna ɗauke da ɗumbin bitamin, ma'adanai, ƙarin furotin, da wasu lafiyayyun ƙwayoyi.
Abin da ya fi haka, duk da yawan abubuwan da suke dauke da shi na cholesterol, bincike daya bai samu wata alaka ba tsakanin cin kwai da kuma cutar cututtukan zuciya ().
A zahiri, wannan binciken ya lura cewa cin abinci har zuwa kwai ɗaya a kowace rana na iya rage haɗarin kamuwa da bugun jini ().
Haka kuma, abubuwan gina jiki da ake samu a cikin kwai an danganta su da tarin fa'idodin kiwon lafiya.
Kwai yolks suma tushen arziki ne na muhimman antioxidants biyu - lutein da zeaxanthin - wadanda ke taimakawa hana lalacewar ido da kyanwar ido (,,,).
Bugu da ƙari, suna ƙunshe da choline, wani muhimmin abinci mai gina jiki wanda wasu mutane basa samun isasshen (,).
Cin kwai duka yana sa ku ji daɗi kuma yana taimaka muku cin ƙananan adadin kuzari gabaɗaya (,).
A zahiri, karatuna sun nuna cewa cin ƙwai don karin kumallo na iya taimaka wajan rage nauyi, BMI, da kuma zagayen kugu (,).
Koyaya, idan kuna kan tsauraran matakan rage yawan kalori, kuna da tarihin iyali na babban cholesterol da cututtukan zuciya, ko kuma kuna da matakan cholesterol mai yawa, to fararen ƙwai na iya zama zaɓin lafiya.
TakaitawaFararen ƙwai sun fi kalori kaɗan fiye da duka ƙwai. Koyaya, suma basu da yawancin abubuwan gina jiki masu amfani waɗanda ke cikin ƙwayayin kwai.
Layin .asa
Farin kwai abinci mai gina jiki mai ƙarancin gaske, mai ƙarancin kalori.
Amma duk da haka ga yawancin mutane, babu fa'idodi da yawa ga zaɓar farin ƙwai akan ƙwayayen ƙwai, kamar yadda ƙwai ke samar muku da yawancin abubuwan gina jiki masu amfani.
Wancan ya ce, ga wasu mutane - musamman waɗanda suke buƙatar taƙaita yawan abincinsu na cholesterol ko kuma suke ƙoƙari su rasa nauyi - fararen ƙwai na iya zama zaɓin abinci mai lafiya.