Yadda Ake Cin Man Kwakwa, kuma Nawa ne Kullum?
Wadatacce
- Abubuwan da ake amfani da su a cikin Nazarin
- Kashi na Sashi
- Kafaffen Sigogi
- Nawa ne Man Kwakwa A Rana?
- Yadda Ake Cin Man Kwakwa
- Yi amfani dashi don Cooking
- Yi amfani dashi a girke-girke
- Toara a Kofi ko Tea
- Me game da kari?
- Calories Duk da haka Countidaya
- Dauki Sakon Gida
Man kwakwa na da wasu fa'idodi masu fa'ida ga lafiya.
An nuna shi don haɓaka metabolism, rage yunwa da haɓaka HDL (“mai kyau”) cholesterol, don faɗi kaɗan.
Koyaya, mutane da yawa suna cikin ruɗani game da yawan da za a ɗauka da yadda za a ci.
Wannan labarin yayi bayanin yadda zaka hada da man kwakwa a cikin abincinka da kuma mafi kyawun abin da zaka dauka.
Abubuwan da ake amfani da su a cikin Nazarin
Yawancin karatu sun binciko fa'idar man kwakwa, yawancinsu ana danganta su ne da babban abun da ke ciki na triglycerides (MCTs).
Kashi na Sashi
A wasu lokuta, yawan man da aka bayar kaso ne na jimillar adadin kuzari, wanda ya bambanta daga mutum zuwa mutum.
A cikin karatuttuka iri uku, hadewar man kwakwa da man shanu sune ainihin tushen kitse a cikin abinci mai kiba 40%. Mata masu nauyi na al'ada sun sami ƙaruwa na ɗan lokaci na saurin rayuwa da kashe kuzari (,,).
A cikin nazarin kwatanta tasirin kitse daban-daban akan matakan cholesterol, rage cin abinci tare da 20% na yawan adadin kuzari daga man kwakwa ya ɗaga HDL cholesterol a cikin mata amma ba ga maza ba. Bugu da ƙari, an nuna shi don haɓaka LDL cholesterol ƙasa da man shanu ().
A kowane ɗayan waɗannan karatun, mutum mai cinye adadin kuzari 2,000 don kiyaye nauyi zai haɗa da gram 36-39 na kwakwa a kowace rana a matsayin ɓangare na abinci mai gauraya.
Kafaffen Sigogi
A wasu karatuttukan, kowane ɗan takara yaci adadin mai daidai ba tare da la'akari da cin abincin kalori ba.A wani binciken, mutane masu kiba ko masu kiba suna shan cokali 2 (30 ml) na man kwakwa a kowace rana tsawon sati 4 sun rasa matsakaicin inci 1.1 (2.87 cm) daga kugu ().
Mene ne ƙari, mahalarta sun rasa wannan nauyin ba tare da ƙuntatawa da gangan ko ƙara ƙarfin motsa jiki () ba.
A wani binciken kuma, mata masu kiba sun sha cokali 2 (30 ml) na kwakwa ko man waken soya yayin da suke cin abinci mai rage kalori. Girman kujerunsu ya ragu kuma HDL cholesterol ya karu, yayin da rukunin masu kula ke da martani na gaba ().
Lineasa:A cikin karatu, man kwakwa na da fa'idodi idan aka bayar dashi a daidaitattun ƙwayoyi ko a matsayin yawan adadin yawan adadin kuzari.
Nawa ne Man Kwakwa A Rana?
Karatu sun gano cewa tablespoons 2 (30 ml) kamar sunada tasiri sosai.
An nuna wannan don fa'idantar da nauyi, rage ƙashin ciki da inganta sauran alamomin kiwon lafiya (,).
Wasu karatun sunyi amfani dasu har zuwa cokali 2.5 (gram 39) kowace rana, dangane da cin abincin kalori (,,,).
Cokali biyu suna samar da kusan gram 18 na matsakaiciyar sarkar triglycerides, wanda ke tsakanin kewayon giram 15-30 wanda aka nuna don ƙara ƙimar rayuwa ().
Cin tablespoons 2 (30 ml) a kowace rana shine adadin da ya dace wanda ya bar daki don wasu lafiyayyun ƙwayoyin abinci a cikin abincinku, kamar su kwayoyi, ,arin zaitun budurwa da avocados.
Koyaya, fara sannu a hankali don gujewa tashin zuciya da loosean mara kwance wanda zai iya faruwa tare da yawan ci. Teaspoonauki teaspoon 1 kowace rana, a hankali yana ƙarawa zuwa cokali 2 a kowace rana sama da makonni 1-2.
Lineasa:Yin amfani da cokali 2 a kowace rana ya isa don cimma fa'idodin kiwon lafiya, amma yana da kyau a yi aiki har zuwa wannan adadin a hankali.
Yadda Ake Cin Man Kwakwa
Akwai hanyoyi da yawa don hada wannan mai a cikin abincinku.
Yi amfani dashi don Cooking
Man kwakwa ya dace da girki domin kusan kashi 90% na kayan mai na kitse sun cika shi, yana mai sanya shi tsayayyiya a yanayin zafi mai yawa.Hakanan yana da babban wurin hayaki na 350 ° F (175 ° C).
Man kwakwa na da ƙarfi kamar dumi a zafin jiki kuma yana narkewa a 76 ° F (24 ° C). Don haka adana shi a cikin kabad, maimakon firiji, don kiyaye shi mai sauƙi.
A lokacin watanni masu sanyi, yana iya zama mai danshi da wahalar gaske daga cikin akwati. Ana iya gyara wannan ta hanyar yin bulala shi da mahaɗin lantarki ko a cikin abin haɗawa.Anan akwai ra'ayoyin dafa abinci da yawa:
- Sautéing ko stir-frying: Yi amfani da cokali 1-2 na wannan mai don dafa kayan lambu, kwai, nama ko kifi.
- Popcorn: Tsiyaye man kwakwa mai narkewa akan popcorn na iska ko gwada shi a cikin wannan girkin girke-girke na murhun-kuka.
- Gurasa: Yi amfani dashi don shafa kaji ko nama kafin shafawa da kayan yaji.
Yi amfani dashi a girke-girke
Za'a iya maye gurbin man kwakwa don mai ko man shanu a cikin rabo 1: 1 a yawancin girke-girke.Tabbatar barin abubuwa masu sanyi kamar ƙwai ko madara su zo yanayin zafin jiki kafin haɗuwa a ciki, don haka ya gauraya a cikin nutsuwa maimakon dunƙulewa.
Zai fi kyau a narke shi kuma a kara shi da santsi da furotin a hankali.
Ga 'yan girke-girke masu amfani da man kwakwa:
- Sautéed Zucchini, Squash da Albasa.
- Kwakwa Kaza Thai Curry.
- Strawberry da Man Kwakwa Smoothie.
Toara a Kofi ko Tea
Wata hanyar da za'a dauki wannan mai shine a cikin kofi ko shayi. Neman karamin kuɗi - kimanin cokali ɗaya ko biyu. Da ke ƙasa akwai girke-girke mai shayi mai sauri wanda ke nuna man kwakwa.
Kayan Shayi na koko na Daya
- Jakar shayi ta Chai (na ganye ko na yau da kullun).
- Kokarin koko koko daya wanda ba a sha ba.
- 1 tablespoon cream ko rabi da rabi.
- 1 karamin man kwakwa.
- Stevia ko wani ɗan zaki, don ɗanɗano.
Za a iya amfani da man kwakwa don dafa abinci, a girke-girke da ƙara wadataccen abinci ga abubuwan sha mai zafi.
Me game da kari?
Hakanan ana samun man kwakwa a cikin kwalin capsule.
A wasu hanyoyi yana iya zama da sauƙi, musamman don tafiya. Koyaya, akwai rashi banbanci ga wannan hanyar isarwar.
Yawancin capsules suna ɗauke da gram 1 a kowace kwali. Don samun cokali 2 (30 ml) a kowace rana, kuna buƙatar ɗaukar kusan kafan 30 a kullum.
Ga mafi yawan mutane, wannan kawai ba gaskiya bane. Madadin haka, gwada amfani da man kwakwa domin girki ko sanya shi cikin girke-girke.
Lineasa:Ana buƙatar cinye capsules na kwakwa a cikin manya-manyan abubuwa don a sami ingantaccen sashi.
Calories Duk da haka Countidaya
Man kwakwa yana ba da fa'idodi masu mahimmanci, amma akwai iyaka ga yawan abin da ya kamata ku ci.
A zahiri, kowane babban cokali yana ƙunshe da adadin kuzari 130.
Kuma kodayake matsakaiciyar sarkar triglycerides na iya haɓaka saurin rayuwa ta ɗan lokaci, cin karin adadin kuzari fiye da yadda ake buƙata zai iya haifar da ƙimar nauyi.
Bincike ya nuna cewa man kwakwa ya fi yin tasiri idan ya maye gurbin ƙananan ƙoshin lafiya a cikin abincin, maimakon a sa shi a saman kitse da kuke sha a halin yanzu.
Shan kusan cokali 2 a kullum alama ce mafi kyau dabarun inganta lafiya.
Lineasa:Don kyakkyawan sakamako, maye gurbin ƙoshin lafiya mai ƙoshin lafiya tare da man kwakwa maimakon ƙara yawan abincin mai yanzu.
Dauki Sakon Gida
Man kwakwa shine asalin asalin triglycerides mai sarƙaƙƙiya, wanda ke ba da fa'idodin kiwon lafiya da yawa.
Ciki har da cokali 2 na man kwakwa a kowace rana, a girki ko a girke-girke, ita ce hanya mafi kyau don samun wadannan fa'idodin.
Tabbatar Karantawa
Abin da za a Sani Game da Lika Tickle Lipo
