Duk Abinda Ya Kamata Ku Sani Game Da Man Kwakwa

Wadatacce

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Da zarar an zage shi saboda wadataccen mai mai wadataccen mai, an ba man kwakwa rayuwa ta biyu a matsayin (gasp!) Mai lafiya. Kuma yayin shan shi da cokali ɗaya har yanzu ba babban ra'ayi bane, tabbas yakamata kuyi la’akari da ƙara mai a cikin abincin ku.

Eh, man kwakwa kusan kashi 90 cikin 100 na kitse ne, amma ba duk kitsen da aka halicce shi ba ne daidai. Wendy Bazilian ya ce, "kitse mai cikin man kwakwa galibi lauric acid ne, matsakaiciyar sarkar mai cike da kitse wanda ke nuna yana da tasiri mafi tsaka tsaki akan lafiyar zuciya idan aka kwatanta da dogayen kitse da aka samu a cikin nama da kayayyakin kiwo," in ji Wendy Bazilian, RD, marubucin Abincin SuperFoodsRx.

Wannan yana da ma'ana idan aka yi la’akari da mutanen ƙasashen da ke cin ɗimbin yawa na kayayyakin kwakwa, kamar Sri Lanka, suna da ƙarancin cututtukan zuciya fiye da Amurkawa. Wasu bincike har ma sun nuna cewa man kwakwa na iya inganta lambobin cholesterol ta hanyar farfado da enzymes a cikin jiki wanda ke rushe kitse.

Bazilian ya kara da cewa mai kitse mai matsakaici yana saurin narkar da su cikin makamashi a cikin hanta, ma'ana ba za a iya adana su a matsayin karin matsewa a cinyoyin ku ba idan kuka kiyaye adadin kuzarin ku gaba daya. Bazilian ya ce "Har zuwa cokali 1 zuwa 2 na man kwakwa a rana, gwargwadon bukatun kalori na mutum ɗaya, na iya zama ƙari da ƙoshin lafiya a cikin abincin ku lokacin maye gurbin sauran kalori marasa lafiya," in ji Bazilian."Amma kar ku yarda da ra'ayin cewa kawai ƙara man kwakwa a cikin abincinku zai iya taimaka muku zubar da tarin kitsen jiki."

Ƙarin tabbaci cewa man kwakwa yana da ƙima mai kyau a cikin kayan kwanon ku: Lauric acid yana da alama yana da kaddarorin ƙwayoyin cuta, kuma bincike ya nuna cewa mai na wurare masu zafi (musamman nau'in budurwa) yana ɗauke da falalar antioxidants wanda zai iya taimakawa fitar da waɗancan ƙwayoyin cuta masu cutarwa kyauta. tsattsauran ra'ayi da ake tunanin za su hanzarta tsufa da cuta. Topically, kwakwa man ne ma babban fata moisturizer.

Yadda ake Zabar Man Kwakwa

Ana samun man kwakwa da ake yi wa lakabi da "budurwa" ko "karin budurwa" daga naman kwakwa ta amfani da hanyoyi masu taushi kamar na sanyi. "Wannan nau'in mai zai sami ƙarin antioxidants da kuma ɗanɗanon kwakwa da ƙamshi mai ƙarfi," in ji Bazilian. Cikakke don batch na brownies ko curry mai kamshi.

Ba a shirye don zuwa loco don ɗanɗanon koko ba? Gwada mai mai kwakwa (wani lokacin ana yiwa lakabi da "mai fitar da ruwa"), wanda aka ƙara sarrafa shi don samun ɗanɗano da ƙamshi mai tsaka tsaki. Man kwakwa da aka tace shima yana da wurin hayaki fiye da budurwa, don haka Bazilian ya ce za ku iya amfani da shi don dafa abinci mai zafi kamar su soya ko kuma lokacin da kuke yin jita-jita kamar ƙwai da ba a so ba kuma kada ku so ya ɗanɗana kamar hutun bakin teku. . Amma tana ba da shawarar yin bincike kan samfuran kan layi don nemo waɗanda ke gujewa amfani da sunadarai masu tsafta don tace man kwakwa.

Dukansu nau'ikan sanyi-magudanar ruwa da matsi-matsi suna da tsawon rai (kimanin shekaru 2 ba tare da sanyaya ba), ma'ana akwai ƙarancin damuwa game da man kwakwa da ke tafiya rancid fiye da yadda ake samun ƙarin ƙarancin mai kamar flax ko man zaitun na budurwa.

Manyan Hanyoyin Dafawa Da Man Kwakwa

Man kwakwa yana da amfani iri-iri a kicin. Ƙara wuta mai zafi a cikin waɗannan abinci shida.

1. Gurasa: Saboda yana jure wa yanayin zafi mai zafi, man kwakwa shine sanannen madadin man shanu, gajarta, ko wasu kayan lambu mai a cikin Paleo-cancantar dafa abinci mai kyau. Scones, cupcakes, muffins, brownies, da cookies za su sami haske wanda ba za ku iya samu tare da man shanu ba.

Tunda yana da ƙarfi a cikin ɗaki, man kwakwa yana buƙatar narkar da shi kafin amfani dashi a yawancin yin burodi. Don yin haka, kawai sanya tulun a cikin kwano ko kwanon rufi tare da ruwan zafi sosai kuma bari ya zauna na ƴan mintuna. Idan ana hada shi da duk wani sinadaran sanyi, tabbatar da motsa mai a cikin hanzari don kada ya kara karfi kuma ya yi dunkule. A cikin tsari mai ƙarfi, man kwakwa yana aiki da ƙwaƙƙwara azaman zaɓi marar kiwo a cikin girke-girke inda za ku yanke man shanu mai ƙarfi ko rage cikin busassun kayan abinci, kamar tare da ɓawon burodi.

Gabaɗaya zaku iya maye gurbin man kwakwa ɗaya-da-daya tare da man shanu ko wasu mai a cikin girke-girke na burodi, kodayake kuna iya ƙara ƙarin dash ko biyu na kowane ruwa da girkinku ke buƙata don rama ƙarin danshi da man shanu ke ba wa kayan gasa. . Hakanan zaka iya maye gurbin rabin man shanu don man kwakwa don iyakance kowane dandano na kwakwa. (Babu buƙatar daidaita wani abu a wannan yanayin.)

2. Granola: Rungumi hippie na ciki kuma gasa burodi na granola na gida ta amfani da man kwakwa, wanda ke ba da ƙanshin da ba za a iya jurewa ga hatsin ku da goro ba. Yayin da wasu kayan lambu da mai na goro ke yin oxidize a yanayin zafi mai yawa, wanda ke haifar da ɗanɗanon "kashe" da yuwuwar fa'idodin kiwon lafiya kaɗan, man kwakwa na iya jure fashewar tanderun da ke cikin tanda ba tare da lalacewa ba.

3. Gasasshen kayan lambu: Lokaci na gaba da kuke gasa kayan lambu masu ban sha'awa irin su butternut squash, dankalin turawa, beets, ko rutabaga, gwada jefa su tare da cakuda man kwakwa, ruwan 'ya'yan lemun tsami, thyme ko Rosemary, gishiri, da barkono don sha'awar. alamar kwakwa.

4. Popcorn: Wadannan kernels suna fitowa da kyau lokacin da aka jefa su a cikin kwanon rufi tare da cokali na man kwakwa, wannan kitsen na iya zama mafi kyawun abin da zai faru da popcorn tun lokacin da microwave.

5. Masu goro: A fasa injin sarrafa abinci a nika tare kofuna 2 kamar almonds, pecans, cashews tare da man kwakwa cokali 2 har sai da santsi da man shanu. Tun da za ku iya keɓance kowane nau'i ta hanyar ƙara zuma, maple syrup, kirfa, ƙwayar flax, ko ma kofi na ƙasa, ba za ku iya sake sayen man gyada ba.

6. Mayo: Idan yanayi na Babban shugaba yana da ƙaiƙayi don rungumar Julia Child na ciki, gwada yin mayonnaise ɗin ku. Amma don murɗawa, sai a zuba rabin man zaitun da man kwakwar da aka narke rabin rabin.

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