Gyada 101: Gaskiyar Abinci da Fa'idodin Kiwan lafiya

Wadatacce

• Gaskiyar abinci mai gina jiki
• Fat a gyada
• Gwanin gyada
• Carbs
• Vitamin da ma'adanai
• Sauran mahadi
• Rage nauyi
• Sauran amfanin lafiyar gyada
• Lafiyar zuciya
• Rigakafin tsakuwa
• Abubuwa masu illa da damuwa na mutum
• Guba ta Aflatoxin
• Antinutrients
• Maganin gyada
• Layin kasa

Kirki (Arachis hypogaea) su ne kayan gargajiya da suka samo asali daga Kudancin Amurka.

Sunaye da sunaye iri-iri, kamar su gyada, ƙamshi, da gwanaye.

Duk da sunan su, gyada ba ta da nasaba da goro. A matsayin legume, suna da alaƙa da wake, doya, da waken soya.

A Amurka, ba safai ake cin gyada danye ba. Madadin haka, galibi ana cinye su da gasasshe ko kuma man shanu na gyada.

Sauran kayayyakin gyada sun hada da man gyada, gari, da furotin. Ana amfani da waɗannan kayan a abinci iri-iri, kamar su kayan zaki, waina, kayan marmari, kayan ciye-ciye, da miya.

Gyada tana dauke da sinadarai masu gina jiki, kitse, da abinci mai gina jiki iri-iri. Karatun ya nuna cewa gyada na iya ma da amfani ga ragin nauyi kuma tana da nasaba da raguwar barazanar kamuwa da cututtukan zuciya.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da kirki.

Gaskiyar abinci mai gina jiki

Anan ga gaskiyar abinci mai gina jiki don oza 3.5 (gram 100) na ɗanyen gyaɗa:

• Calories: 567
• Ruwa: 7%
• Furotin: 25.8 gram
• Carbs: Goma 16.1
• Sugar: Gram 4.7
• Fiber: 8.5 gram
• Kitse: 49.2 gram
  • Cikakken: 6.28 gram
  • Ba da cikakken bayani: 24.43 gram
  • Polyunsaturated: 15.56 gram
  • Omega-3: 0 gram
  • Omega-6: 15.56 gram
  • Canza: 0 gram

Gyada tana cike da kitsen mai mai kyau da furotin mai inganci. Hakanan suna da yawan adadin kuzari.

Fat a gyada

Gyada tana da mai.

A zahiri, ana sanya su azaman mai mai. Ana amfani da babban rabo na girbin gyada a duniya don yin man gyada (man arachis).

Abubuwan da ke cikin kitse sun fito ne daga 44-56% kuma yawanci ya ƙunshi mai da kuma polyunsaturated mai, mafi yawansu sun ƙunshi oleic da linoleic acid (1, 2, 3, 4,).

Gyada tana da yawan kitse, wanda ya kunshi mafi yawa daga cikin nau'ikan acid mai hade da polyunsaturated. Sau da yawa ana amfani da su wajen yin man gyada.

Gwanin gyada

Kirki ba shi ne tushen furotin mai kyau.

Abubuwan haɗin sunadaran sun fara daga 22-30% na yawan adadin kuzari, yana maida gyada babban tushen furotin mai tushen shuka (1, 3, 4).

Mafi yawan sunadaran da ke cikin gyada, arachin da conarachin, na iya zama masu cutar da wasu mutane sosai, suna haifar da halayen da ke barazanar rayuwa ().

Ga abincin shukar, gyada ita ce kyakkyawan tushen furotin. Ka tuna cewa wasu mutane suna rashin lafiyan sunadarin gyada.

Carbs

Gyada tana da karanci a cikin carbi.

A zahiri, abun cikin carb yana kusan 13-16% na nauyin duka (4,).

Kasancewa cikin ƙarancin carbi kuma mai ƙoshin furotin, mai, da zare, gyada suna da ƙarancin glycemic index (GI), wanda shine gwargwadon yadda carbs ke saurin shiga cikin jini bayan cin abinci (7).

Wannan ya sa sun dace da mutanen da ke fama da ciwon sukari.

Gyada tana da karanci a cikin carbi. Wannan ya sa sun zama kyakkyawan zaɓi na abinci ga mutanen da ke da ciwon sukari.

Vitamin da ma'adanai

Gyada ita ce kyakkyawar tushen bitamin da ma'adanai daban-daban, gami da ():

• Biotin. Gyada ita ce babbar hanyar samarda abinci mai gina jiki, wanda yake da mahimmanci yayin daukar ciki (,).
• Tagulla. Abincin da aka gano na ma'adinai, jan ƙarfe galibi ba shi da yawa a cikin abincin Yammacin Turai. Ficaranci na iya haifar da illa ga lafiyar zuciya ().
• Niacin. Hakanan an san shi da bitamin B3, niacin yana da mahimman ayyuka a jikin ku. An danganta shi da rage haɗarin cututtukan zuciya ().
• Folate. Hakanan an san shi da bitamin B9 ko folic acid, folate yana da ayyuka masu mahimmanci da yawa kuma yana da mahimmanci a lokacin ɗaukar ciki ().
• Manganisanci Ana samun alama, manganese a cikin ruwan sha da yawancin abinci.
• Vitamin E. Antioxidant mai ƙarfi, galibi ana samun wannan bitamin a cikin adadi mai yawa a cikin abinci mai mai.
• Thiamine. Ofaya daga cikin bitamin B, thiamine kuma ana kiranta bitamin B1. Yana taimakawa ƙwayoyin jikinku canza carbs zuwa makamashi kuma yana da mahimmanci don aikin zuciyar ku, tsokoki, da tsarin juyayi.
• Phosphorus. Kirki shine kyakkyawan tushen phosphorus, ma'adinai wanda ke taka muhimmiyar rawa wajen haɓaka da kiyaye kayan jikin mutum.
• Magnesium. Wani mahimmin ma'adinai mai mahimmanci tare da ayyuka masu mahimmanci daban-daban, wadataccen abincin magnesium an yi imanin kare shi daga cututtukan zuciya ().

Gyada ita ce kyakkyawar hanyar samun bitamin da kuma ma'adanai da yawa. Wadannan sun hada da biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium.

Sauran mahadi

Kirki ya ƙunshi mahaɗan tsire-tsire masu tsire-tsire da antioxidants.

A zahiri, suna da wadata a cikin antioxidants kamar fruitsa fruitsan itace da yawa (14).

Yawancin antioxidants suna cikin fatar gyada, wanda ana cinsa kawai lokacin da gyada ta zama ɗanye ().

Wancan ya ce, ƙwayoyin gyada har yanzu sun haɗa da:

• p-Coumaric acid. Wannan polyphenol shine ɗayan manyan antioxidants a cikin gyaɗa (14,).
• Resveratrol. Antioxidant mai ƙarfi wanda zai iya rage haɗarin cutar kansa da cututtukan zuciya, ana samun resveratrol musamman cikin jan giya ().
• Isoflavones Wani nau'i na polyphenols antioxidant, isoflavones suna hade da nau'ikan tasirin lafiya ().
• Phytic acid. An samo shi a cikin tsaba iri, gami da kwayoyi, phytic acid na iya lalata karɓar ƙarfe da tutiya daga gyada da sauran abincin da ake ci a lokaci guda (19).
• Phytosterols. Man gyada na dauke da sinadarin phytosterols mai yawa, wanda ke lalata shawar cholesterol daga bangaren narkewar abinci (,).

Kirki ya ƙunshi mahaɗan tsire-tsire iri-iri. Wadannan sun hada da antioxidants, kamar su coumaric acid da resveratrol, da kuma masu cin abinci kamar phytic acid.

Rage nauyi

An yi nazarin gyada sosai game da kula da nauyi.

Duk da kasancewarsa mai kiba da adadin kuzari, gyada ba ta bayyana da cewa tana taimakawa wajen kara kiba ().

A hakikanin gaskiya, karatun boko ya nuna cewa cin gyada na iya taimakawa wajen kiyaye lafiya mai nauyi da rage kasadar kiba (,,,).

Wadannan karatuttukan duk na lura ne, wanda ke nufin cewa ba za su iya tabbatar da dalilin ba.

Koyaya, ƙaramin bincike, na tsawon watanni 6 a cikin mata masu ƙoshin lafiya ya ba da shawarar cewa lokacin da aka maye gurbin wasu kayan mai a cikin abinci mai ƙananan mai da gyada, sun yi asarar fam 6.6 (kilogiram 3) duk da cewa an gaya musu su riƙe nauyinsu na farko ().

Wani binciken ya gano cewa lokacin da aka saka gyada mai nauyin 3 (gram 89) a cikin abincin yau da kullun na manya masu lafiya har tsawon makonni 8, ba su sami nauyi kamar yadda ake tsammani ba ().

Dalilai daban-daban suna sanya kirki ba da abinci mai nauyi-asara:

• Suna rage yawan cin abinci ta hanyar inganta cikakken abinci fiye da sauran abubuwan ciye-ciye na yau da kullun, kamar su wainar shinkafa (,).
• Saboda yadda ake cika gyada, mutane suna bayyana don rama yawan cin gyada ta hanyar cin sauran abinci ().
• Lokacin da ba a ɗanɗana gyada baki ɗaya da kyau, wani ɓangare daga cikinsu na iya wucewa ta tsarin narkewar abincinku ba tare da ku shanye ba,,
• Babban abun ciki na furotin da kitse mai ƙamshi a cikin gyaɗa na iya ƙara ƙona calori (,).
• Gyada ita ce tushen fiber mai narkewa, wanda ke da alaƙa da rage haɗarin ƙaruwar kiba (,).

Gyada tana cika sosai kuma ana iya ɗaukar sa a matsayin ingantaccen ɓangaren abincin rage nauyi.

Sauran amfanin lafiyar gyada

Baya ga kasancewar abinci mai saukin nauyin-aski, gyada tana da alaƙa da wasu fa'idodin kiwon lafiya da yawa.

Lafiyar zuciya

Cutar zuciya na ɗaya daga cikin abubuwan da ke haifar da mutuwa a duniya.

Karatun aiki ya nuna cewa cin gyada, da sauran nau'ikan goro, na iya kariya daga cutar zuciya (,,).

Wadannan fa'idodin wataƙila sakamakon wasu dalilai ne (,,).

Hakanan, gyada tana dauke da sinadarai masu gina jiki wadanda suke da lafiyar zuciya. Wadannan sun hada da magnesium, niacin, jan karfe, oleic acid, da antioxidants masu yawa, kamar su resveratrol (,,,).

Rigakafin tsakuwa

Duwatsu masu daraja suna shafar kusan 10-25% na manya a Amurka ().

Karatuttukan lura biyu sun nuna cewa yawan cin gyada na iya yanke haɗarin gallstones ga maza da mata (,).

Kamar yadda yawancin gallstones galibi sun hada da cholesterol, sakamakon rage tasirin cholesterol na gyada na iya zama sanadin ().

Ana buƙatar ƙarin karatu don tabbatar da waɗannan binciken.

A matsayin tushen abinci mai gina jiki da yawa, gyaɗa na iya taimakawa rigakafin cututtukan zuciya. Abin da ya fi haka, suna iya yanke haɗarin dutsen gall.

Abubuwa masu illa da damuwa na mutum

Baya ga rashin lafiyar jiki, cin gyada ba a alakanta shi da illoli masu yawa ba.

Duk da haka, akwai wasu matsalolin kiwon lafiya da za a yi la'akari da su.

Guba ta Aflatoxin

Wasu lokuta ana iya gurɓata gyada da wasu nau'in siffa (Aspergillus flavus) wanda ke samar da aflatoxin.

Babban alamun cutar guban aflatoxin sun hada da rashin cin abinci da kuma canza launin rawaya ga idanu (jaundice), waxanda alamomi ne na hanta.

Tsanani gubar aflatoxin na iya haifar da gazawar hanta da kuma ciwon hanta ().

Hatsarin gurɓatar aflatoxin ya dogara da yadda ake adana gyada. Haɗarin yana ƙaruwa tare da yanayi mai dumi da danshi, musamman a wurare masu zafi.

Ana iya kiyaye gurɓatar Aflatoxin yadda ya kamata ta hanyar bushewar kirki ba da kyau ba bayan girbi da kiyaye zafin jiki da ƙarancin zafi lokacin ajiya ().

Antinutrients

Gyada tana dauke da sinadarai masu yawa, wadanda sinadarai ne wadanda suke lalata shayarwar ku da kuma rage darajar abinci mai gina jiki.

Daga cikin masu amfani da gyada, phytic acid ya zama abin lura musamman.

Ana samun sinadarin Phytic acid (phytate) a cikin dukkan tsaba masu ci, kwayoyi, hatsi, da kuma legumes. A cikin gyaɗa, tana zuwa ne daga 0.2-4.5% ().

Phytic acid yana rage samuwar ƙarfe da zinc a cikin gyaɗa, yana rage ƙimar abincinsu ɗan kaɗan (19).

Wannan yawanci ba damuwa ba ne a cikin daidaitattun abincin da ke tsakanin waɗanda ke cin nama a kai a kai. Koyaya, yana iya zama matsala a cikin ƙasashe masu tasowa inda babban tushen abinci shine hatsi ko hatsi.

Maganin gyada

Gyada tana daya daga cikin cututtukan abinci da ake yawan samu.

Allergy zuwa gyada an kiyasta zai shafi kusan 1% na Amurkawa ().

Rashin lafiyar gyada na iya zama barazana ga rayuwa, kuma wani lokacin ana ɗaukar gyada a matsayin mafi rashin lafiyar mai cutar ().

Masu wannan rashin lafiyar su guji dukkan kayan gyada da kayan gyada.

Akwai abubuwa da yawa da ke haifar da gyada, gami da yiwuwar samun cutar aflatoxin, sinadarin phytic acid, da kuma rashin lafiyan halayen.

Layin kasa

Gyada ta shahara kamar yadda take da lafiya.

Suna da kyakkyawar tushen tushen furotin kuma suna cikin bitamin iri-iri, ma'adanai, da mahaɗan tsire-tsire.

Suna iya zama masu amfani azaman ɓangare na abincin rage nauyi kuma yana iya rage haɗarinku na duka cututtukan zuciya da duwatsun gall.

Koyaya, kasancewa mai ƙiba, wannan legume abinci ne mai yawan kalori kuma bai kamata a ci shi fiye da kima ba.