Babban fa'idodin kiwon lafiya 8 na kwai da teburin abinci mai gina jiki

Wadatacce

• Babban fa'idodi
• Bayanin abinci

Kwai yana da wadata a cikin sunadarai, bitamin A, DE da kuma hadadden B, selenium, zinc, calcium da phosphorus, suna ba da fa'idodi da dama ga lafiyar jiki kamar ƙaruwar ƙwayar tsoka, inganta aikin garkuwar jiki da rage shan kwalastrol a cikin hanji.

Don samun fa'idojinsa, ana ba da shawarar cewa a ci ƙwayayen ƙwai 3 zuwa 7 a kowane mako, kasancewar za a iya cin adadin fararen ƙwai, inda sunadaran suke. Bugu da kari, yana da muhimmanci a tuna cewa yawan cin kwai 1 a rana ba ya kara yawan cholesterol kuma baya cutar da lafiyar zuciya. Duba ƙarin bayani game da adadin adadin kwan a kowace rana.

Babban fa'idodi

Babban fa'idodin kiwon lafiya da ya danganci cin kwai akai shine:

1. Muscleara yawan ƙwayar tsoka, saboda babban tushe ne na sunadarai da bitamin na hadaddun B, waɗanda ke da mahimmanci don ba da ƙarfi ga jiki;
2. Voraunar asarar nauyi, saboda yana da wadata a cikin sunadarai kuma yana taimakawa wajen ƙara jin ƙoshin abinci, yana haifar da ragin abinci rage;
3. Rigakafin cututtuka irin su cutar daji da inganta ayyukan garkuwar jiki, kamar yadda yake da wadata a cikin antioxidants kamar su bitamin A, D, E da kuma hadadden B, amino acid kamar su tryptophan da tyrosine, da ma’adanai kamar selenium da zinc;
4. Rage shan cholesterol a cikin hanji, saboda yana da wadataccen lecithin, wanda ke aiki a cikin ƙwayar mai. Bugu da ƙari, wasu nazarin suna nuna cewa yawan cin kwai na yau da kullun na iya taimakawa wajen ƙara yawan ƙwayoyin mai kyau, HDL;
5. Hana tsufa da wuri, saboda yana da arziki a cikin selenium, zinc da bitamin A, D da E, wanda ke aiki a matsayin antioxidants, yana hana lalacewar ƙwayoyin cuta kyauta;
6. Yakai karancin jini, tunda yana dauke da sinadarin iron, bitamin B12 da folic acid, wadanda sune muhimman abubuwan gina jiki wadanda suke taimakawa samuwar jan jini;
7. Kula da lafiyar kashi, kamar yadda yake da wadataccen sinadarin calcium da phosphorus, da hana cututtuka kamar su osteoporosis da osteopenia, ban da kula da lafiyar hakora;
8. Inganta ƙwaƙwalwa, aiwatar da hankali da kuma koyo, kamar yadda yake da wadata a cikin tryptophan, selenium da choline, na biyun abu ne wanda ke shiga cikin samuwar acetylcholine, mai mahimmanci neurotransmitter don aikin kwakwalwa. Bugu da kari, wasu karatuttukan na nuna cewa hakan na iya hana cututtuka kamar Alzheimer da kuma taimakawa ci gaban jijiyoyin tayin, misali.

Kwai yawanci yawanci kawai ana hana shi cikin yanayin rashin lafiyan albumin, wanda shine furotin wanda za'a iya samu a cikin farin kwai.

Duba wadannan da sauran fa'idodin kwan a cikin bidiyo mai zuwa ka ga yadda ake cin abincin kwan:

Bayanin abinci

Tebur mai zuwa yana nuna kayan abinci mai gina jiki na kwaya 1 (60g) gwargwadon yadda aka shirya kwan:

Baya ga wadannan sinadarai, kwan yana da dumu dumu a choline, yana da kimanin 477 MG a cikin duka kwan, 1.4 mg a fari da 1400 mg a gwaiduwa, wannan sinadarin yana da alaka kai tsaye da aikin kwakwalwa.

Yana da mahimmanci a ambaci cewa don samun duk fa'idodin da aka ambata, ƙwai dole ne ya kasance ɓangare na daidaitaccen abinci mai ƙoshin lafiya, kuma dole ne mutum ya ba da fifiko ga shiri tare da ƙarancin kitse, kamar ƙwai hanji da kuma dankakken kwan, misali.