Shin Butter Mummune a gare ku, ko kuwa mai kyau?

Wadatacce

• Menene man shanu?
• Butter abinci mai gina jiki
• Kyakkyawan tushen haɗin linoleic acid haɗuwa
• Ya ƙunshi man shanu
• Maɗaukaki a cikin kitsen mai
• Mai yawa a cikin adadin kuzari
• Menene binciken ya ce?
• Wane irin man shanu za ku iya ci lafiya?
• Layin kasa

Butter ya daɗe yana zama abin tattaunawa a duniyar abinci mai gina jiki.

Yayinda wasu ke cewa yana cushe matakan cholesterol kuma yana toshe maka jijiyoyin ku, wasu kuma suna da'awar cewa yana iya zama mai gina jiki da ɗanɗano ƙari ga abincinku.

Abin farin ciki, an gudanar da bincike da yawa a cikin 'yan shekarun nan don kimanta tasirin lafiyar man shanu.

Wannan labarin yana kallon man shanu da kyau ko yana da kyau ko mara kyau ga lafiyar ku.

Menene man shanu?

Butter shine kayan kiwo wanda aka sanya shi ta madarar madara, tsari ne da yake raba daskararrun mai daga ruwa, wanda ake kira buttermilk.

Kodayake ana yin man shanu daga madarar sauran dabbobi masu shayarwa kamar tumaki, awaki, da bauna, wannan labarin yana mai da hankali ne akan man shanu da aka yi daga madarar shanu.

Akwai nau'ikan man shanu iri daban-daban, gami da gishiri, mara gishiri, ciyawar ciyawa, da kuma man shanu mai haske - kowane ɗayansu ya bambanta dangane da abubuwan da suka dace da su da kuma hanyar samar da su.

Saboda yawan nitsuwarsa na mai, man shanu yana da ɗanɗano mai dandano da ƙanshi mai laushi.

Yana aiki sosai musamman don girki mai zafi mai zafi kamar sautéing da pan-frying kuma yana iya taimakawa hana ƙullawa yayin ƙara dandano.

Hakanan ana amfani da man shanu a wajen yin burodi don ƙara ɗamara da ƙarar zuwa kayan da aka toya da kayan zaki.

Ari da, ana iya yada shi a kan burodi, gasashen kayan lambu, abincin taliya, da ƙari da yawa.

Butter kayan kiwo ne da aka saba bisa al'ada daga madarar shanu, kodayake ana samun nau'ikan iri daban-daban. Ana amfani dashi a cikin girki da yin burodi kuma za'a iya saka shi zuwa jita-jita daban-daban.

Butter abinci mai gina jiki

Tablespoaƙan cokali ɗaya (gram 14) na man shanu yana ba da waɗannan abubuwan gina jiki ():

• Calories: 102
• Adadin mai: Giram 11.5
• Vitamin A: 11% na Abinda ake Magana a Kullum (RDI)
• Vitamin E: 2% na RDI
• Vitamin B12: 1% na RDI
• Vitamin K: 1% na RDI

Kodayake man shanu yana da adadin kuzari da mai, yana ƙunshe da mahimman abubuwan gina jiki kuma.

Misali, tushen abinci ne mai kyau na bitamin A, bitamin mai narkewa da ake buƙata don lafiyar fata, aikin garkuwar jiki, da lafiyar gani ().

Hakanan ya ƙunshi bitamin E, wanda ke tallafawa lafiyar zuciya kuma yana aiki azaman antioxidant don kare ƙwayoyinku daga lalacewar da ƙwayoyin da ake kira free radicals () ke haifarwa.

Bugu da ƙari, man shanu ya ƙunshi wasu ƙananan ƙwayoyi masu yawa, gami da riboflavin, niacin, calcium, da phosphorus.

Butter yana da yawan adadin kuzari da mai amma kuma ya ƙunshi mahimman abubuwa masu gina jiki, gami da bitamin A da E.

Kyakkyawan tushen haɗin linoleic acid haɗuwa

Butter kyakkyawan tushe ne na hade linoleic acid (CLA) - nau'in kitse da ake samu a cikin nama da kayayyakin kiwo. CLA an nasaba da m kiwon lafiya amfanin.

Nazarin gwajin-tube ya nuna cewa CLA na iya samun abubuwan hana cutar kansa kuma zai iya taimakawa rage haɓakar nono, ciwon hanji, ciwon kai, ciki, prostate, da ciwon hanta (,).

Sauran bincike suna nuna cewa kari tare da CLA na iya rage kitsen jiki don taimakawa gudanarwa mai nauyi (,).

A cewar wani binciken na watanni 24, yawan gram 3.4 na CLA a kowace rana ya rage kitsen jiki a cikin manya 134 masu kiba ().

Hakanan yana iya taimakawa haɓaka aikin rigakafi da rage alamomin kumburi don tallafawa ingantaccen lafiya (,).

Misali, wani bincike a cikin maza 23 ya nuna cewa shan giram 5.6 na CLA na makonni 2 ya rage matakan sunadarai da yawa da ke cikin kumburi, gami da sinadarin necrosis da kuma sinadarin C-reactive ().

Ka tuna cewa yawancin binciken da ake gudanarwa ana yin su ne ta amfani da nau'ikan CLA masu ƙarfi sosai a cikin kari maimakon adadin da ake samu a cikin yawan man shanu na yau da kullun.

Ana buƙatar ƙarin karatu don fahimtar yadda CLA na iya shafar lafiyar yayin amfani da adadi na yau da kullun daga abinci.

Butter ya ƙunshi CLA, wani nau'in mai wanda zai iya samun abubuwan yaƙi da cutar kansa, ya taimaka rage kitsen jiki, da inganta aikin rigakafi.

Ya ƙunshi man shanu

Butter yana da wadata a cikin butyrate, wani nau'in gajeren sarkar mai mai ƙamshi wanda aka haɗu da fa'idodi da yawa.

Butyrate shima ana samar dashi ne ta hanyar kwayoyin cuta masu amfani a cikin hanjinku kuma ana amfani dashi azaman tushen makamashi ga ƙwayoyin da ke cikin hanjinku ().

Zai iya inganta lafiyar narkewar abinci ta rage rage kumburi na hanji da tallafawa ɗaukar ruwaye da lantarki don haɓaka tsari da daidaiton lantarki ().

Bugu da ƙari, yana iya taimakawa wajen magance cututtukan cututtukan zuciya (IBS), yanayin da ke nuna alamun bayyanar cututtuka kamar ciwon ciki, kumburi, maƙarƙashiya, da gudawa ().

Saboda abubuwan da ke da kumburi, wasu bincike sun nuna cewa butyrate na iya zama da amfani wajen magance cutar Crohn (,).

A cewar wasu nazarin dabbobin, butyrate na iya inganta ƙwarewar insulin, haɓaka haɓaka, da rage haɓakar ƙwayoyin mai don tallafawa kula da nauyi (,).

Koyaya, ana yin waɗannan karatun ta amfani da ƙwayoyin butyrate. Ana buƙatar ƙarin karatu don kimanta yadda butyrate da aka samo a cikin yawan adadin man shanu na iya shafar lafiyar ɗan adam.

Butter ya ƙunshi butyrate, wani nau'in mai wanda zai iya inganta lafiyar narkewa, rage ƙonewa, da tallafawa kula da nauyi bisa ga nazarin ɗan adam da dabba.

Maɗaukaki a cikin kitsen mai

Butter yana dauke da adadi mai yawa na kitse, wanda shine nau'in kitse da ake samu a cikin abinci ciki har da nama da kayayyakin kiwo.

A zahiri, kusan kashi 63% na kitse a cikin mai mai mai ƙamshi ne, yayin da mai mai ƙamshi da mai polyunsaturated sun kai kashi 26% da 4% na yawan mai mai, daidai da haka ().

A tarihance, wadataccen kitsen da aka fi yarda da shi mara lafiya ne, mai cike da jijiya, wanda ake zaton zai cutar da lafiyar zuciya.

Duk da haka, binciken da aka yi kwanan nan bai sami hanyar haɗi tsakanin wadataccen mai da haɗarin cututtukan zuciya ba ko mutuwa daga cututtukan zuciya (,).

Duk da haka, ya kamata a haɗu da kitsen mai mai yawa tare da wasu nau'ikan ƙwayoyin rai masu ƙoshin lafiya a matsayin ɓangare na ingantaccen abinci.

A hakikanin gaskiya, sake nazarin karatun 15 ya lura cewa maye gurbin kitsen mai a cikin abinci tare da kitsen polyunsaturated yana da alaƙa da ƙananan haɗari na 27% na al'amuran zuciya da jijiyoyin jini, waɗanda abubuwa ne da ke haifar da lalacewar zuciyar ku ().

Dangane da Bayanai na Abinci na kwanan nan ga Amurkawa, ana bada shawarar rage yawan cin mai mai ƙarancin kashi 10% na adadin kuzari na yau da kullun ().

Wannan yana nufin cewa ana iya jin daɗin ɗanɗano a matsakaici amma ya kamata a haɗe shi da sauran ƙoshin lafiya daga abinci kamar goro, tsaba, man zaitun, da kifi mai ƙiba.

Mene ne ƙari, ƙwayoyin da aka ƙaddara kamar man shanu suna da amfani musamman don girke-girke mai zafi yayin da suke tsayayya da shaƙuwa kuma suna da hayaƙin hayaki. Wannan na iya taimakawa wajen hana fitowar abubuwa masu cutarwa yayin dafa abinci ().

Butter yana da girma a cikin kitsen mai. Kodayake kitsen mai bazai iya haɗuwa da haɗarin cutar cututtukan zuciya mafi girma ba, maye gurbin shi da mai mai haɗuwa yana haɗuwa da ƙananan haɗarin al'amuran zuciya da jijiyoyin jini.

Mai yawa a cikin adadin kuzari

Butter yana da yawa a cikin adadin kuzari - yana ɗaukar kimanin calories 102 a cikin kowane babban cokali (gram 14) ().

Duk da yake wannan yana da kyau a cikin matsakaici, wuce gona da iri yana iya haifar da ƙarin adadin kuzari da sauri don tarawa.

Idan ba kuyi wasu canje-canje na abinci don lissafin waɗannan adadin adadin kuzari mai yawa ba, zai iya taimakawa ga samun ƙaruwa cikin lokaci.

A ka'ida, kara yin hidima sau daya a kowace rana ga abincinka ba tare da yin wasu canje-canje ba na iya haifar da kimanin kilo 10 (Kilogiram 4.5) na karuwar nauyi tsawon shekara guda.

Sabili da haka, ya fi kyau a ji daɗin man shanu a matsakaici kuma a canza shi don sauran ƙwayoyi a cikin abincinku don kiyaye cin abincin kalori a ƙarƙashin sarrafawa.

Butter yana da yawan adadin kuzari, wanda na iya taimakawa wajen samun ƙaruwa idan aka ci shi da yawa.

Menene binciken ya ce?

Duk da dadadden sanannensa a matsayin mai sashin lafiya, yawancin bincike ya nuna cewa ana iya haɗa man shanu a matsakaici a matsayin ɓangare na daidaitaccen abinci kuma yana iya kasancewa haɗuwa da fa'idodin kiwon lafiya da yawa.

Misali, wani bita da aka gudanar kan karatuttuka goma sha shida ya gano cewa yawan cin abinci mai kiba mai yawa kamar man shanu yana da nasaba da raguwar matsalar kiba ().

Wani babban bita a cikin mutane fiye da 630,000 sun ba da rahoton cewa kowane mai shanu yana da alaƙa da kasadar 4% na ƙananan ciwon sukari na 2 ().

Ba wai kawai ba, amma sauran bincike sun nuna cewa cin abinci mai yawa na madara kamar man shanu na iya alaƙa da ƙananan haɗarin bugun zuciya da bugun jini kuma,,).

Duk da haka, wasu nazarin suna nuna cewa cin man shanu na iya zuwa da wasu illa ga lafiyar jiki.

Misali, bincike na sati 5 a cikin mutane 47 ya gano cewa yawan shan mai ya kara haifar da cututtukan zuciya, gami da duka LDL (mara kyau) cholesterol, idan aka kwatanta da man zaitun ().

Hakazalika, wani binciken ya ruwaito cewa cin gram 50 na man shanu kowace rana tsawon makonni 4 ya ƙaru LDL (mara kyau) cholesterol a cikin manya 91 ().

Bugu da ƙari, man shanu yana da adadin kuzari da mai mai ƙanshi, saboda haka yana da muhimmanci a ci gaba da cin abincinku kuma a more nau'ikan kitsen mai mai kyau.

Ana buƙatar ci gaba da bincike don ƙayyade yadda yawan shan man shanu na yau da kullun na iya shafar lafiyar ku gaba ɗaya.

Wane irin man shanu za ku iya ci lafiya?

An ba da shawarar ƙayyade yawan abincin mai mai ƙarancin ƙasa da 10% na yawan adadin kuzari na yau da kullun ().

Misali, idan ka ci adadin kuzari 2,000 a kowace rana, wannan zai yi daidai da kusan gram 22 na kitsen mai - ko kuma kamar cokali 3 (gram 42) na man shanu ().

Sabili da haka, ya fi dacewa a tsaya zuwa cokali 1-2 (gram 14-28) a kowace rana, a haɗe tare da wasu lafiyayyun ƙwayoyi kamar man zaitun, goro, tsaba, man kwakwa, avocados, da kifi mai ƙiba.

Jin daɗin man shanu a matsakaici na iya haɗuwa da ƙananan haɗarin kiba, ciwon sukari, da matsalolin zuciya. Koyaya, ya kamata a more shi tare da sauran lafiyayyun ƙwayoyi a matsayin ɓangare na abinci mai gina jiki.

Layin kasa

Butter yana da wadataccen abinci da mahadi masu amfani kamar butyrate da conjugated linoleic acid.

Abubuwan haɗin kiwo masu ƙanshi kamar man shanu suna da alaƙa da rage haɗarin kiba, ciwon sukari, da matsalolin zuciya.

Duk da haka, man shanu yana da adadin kuzari da mai mai ƙwarai kuma ya kamata a ji daɗin shi daidai. Zai fi kyau a cinye shi tare da cakudadden ƙwayoyi masu ƙoshin lafiya kamar man zaitun, avocado, goro, tsaba, da kifi mai ƙiba.