Shin mustard zuma yana da lafiya? Ga Abin da kuke Bukatar Ku sani

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• Layin ƙasa idan kuna mamakin "shin zuma mustard lafiya?"
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Yi tafiya a kan hanyar kwandon shara, kuma da sannu za ku gane cewa akwai abubuwa da yawa (kuma ina nufin a loot) iri daban -daban na mustard. Dubi alamun alamun abinci mai gina jiki sosai kuma a bayyane yake: ba duk mustard bane aka halicce su daidai. Kuma wannan gaskiyane musamman idan ana maganar zuma mustard.

Cynthia Sass, RD ta ce "Akwai zaɓuɓɓuka masu yawa, daga mai-mai zuwa mai mai yawa.

Lokacin da aka tambaye shi, "shin zuma mustard yana da lafiya?" Sass ya yi nuni da cewa ko da mustard na zuma mara kitse, a kusan adadin kuzari 50 a kowace cokali 2, yana da girma a cikin adadin kuzari fiye da mustards masu yaji da rawaya, waɗanda yawancinsu ba su da kalori. Wasu kayan yaji da Dijon mustard suna da adadin kuzari 30 a cikin cokali 2, amma Sass ya lura cewa ba za ku iya yin amfani da wannan abu mai yawa akan sanwici ba: "Kadan yana tafiya mai nisa, mai hikima." (Dubi waɗannan kayan kwalliyar DIY guda 10 waɗanda ke bugun kantin-siye kowace rana.)

Cikakken kitse na zuma ya fi cutar da abincin ku fiye da fat-fat kuma ba kawai saboda ƙoshin mai ba. Sass ya ce, "Ƙoshin zuma mai cike da ƙima yana da kusan adadin kuzari 120, gram 11 na mai (a cikin cokali 2), kuma yana ɗauke da babban sikelin masara na fructose, wanda galibi ya fi girma a cikin jerin sinadaran fiye da zuma," in ji Sass. (Mayonnaise, idan aka kwatanta, har yanzu shine mafi wadatar zaɓuɓɓuka masu ƙima, aƙalla kusan adadin kuzari 180 da gram 20 na mai a kowace hidimar cokali 2.)

Hakanan, yawancin mustard na zuma kuma ana ɗora su da sukari ko, musamman, ƙara sugars. Ainihin maƙiyin jama'a na ɗaya a cikin duniyar abinci mai gina jiki, yawancin kayan zaki na iya haɓaka haɗarin cututtuka kamar cututtukan zuciya da ciwon sukari. Hanya mai sauƙi don yanke waɗannan damar? Kayayyakin Nixing cike da ƙarin sugars kamar (yi haƙuri!) Ganyen zuma da samun gyara daga dabi'a mai daɗi kamar 'ya'yan itace. (Ana buƙatar inspo? Ga yadda mata na gaske suke sarrafa sukarin su yau da kullun.)

Sass ya ci gaba da yin gargadin cewa ta hanyar maye gurbin mustard na zuma da mustard na yau da kullun, za ku iya rasa ƙarin fa'idodin kiwon lafiya: "Gaskiyar mustard tana ɗauke da phytochemicals masu yaƙi da cutar kansa kamar waɗanda ke cikin broccoli da kabeji." (Mai Ruwa: Menene Waɗannan Kwayoyin Kwayoyin Halittu Kowa Ya Ci Gaba da Magana Game da Su?)

Layin ƙasa idan kuna mamakin "shin zuma mustard lafiya?"

Idan kuna neman hukuncin eh-ko-a'a, "ƙiri na akan mustard zuma a'a," in ji Sass. zuwa ranar ku ko ku rage wani wuri. " Kuma nemi wanda ke da ɗan ƙaramin sinadaran: da kyau, kawai ƙwayar mustard, zuma, vinegar, da mai mai da gishiri. (Gaba na gaba: Girke-girke Sauce mai ƙoshin lafiya da za ku so ku sanya komai)

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