Mecece Cin ganyayyaki mai kyau? Bayanai na Gina Jiki da ƙari

Wadatacce

• Mecece Cin Ganyayyaki?
• Ciyawar Ganyayyaki Mai gina jiki
• Kwayoyin bitamin na B a cikin ganyayyaki na iya samun fa'idodi masu ƙarfi ga lafiya
• Zai Iya Bunkasar Lafiya
• Iya Rage Gajiya
• Zai Iya Taimaka Rage Damuwa da Damuwa
• Zan Iya Taimakawa Lowerananan dalilai na Hadarin Cututtukan Zuciya
• Kayan Lowaeman itace Vegasa a cikin Calories
• Yana da Sauƙi a toara a cikin Abincin ku
• Yaya Kwatanta da Sauran?
• Duk Wata Damuwa ta Lafiya?
• Layin .asa

Kayan lambu shahara ne, mai yaduwa mai daɗi wanda aka yi shi daga ragowar yisti.

Yana da wadataccen dandano mai gishiri kuma alama ce ta asalin Australiya (1).

Tare da tulun ganyayyaki sama da miliyan 22 na kowace shekara, Australiya kawai ba za su iya wadatarwa ba. Wasu likitoci da likitocin abinci ma suna ba da shawarar a matsayin tushen bitamin na B (2).

Amma duk da haka, a wajen Ostiraliya, mutane da yawa suna mamakin abin da Vegemite yake da kyau.

Wannan labarin yayi bayanin menene Vegemite, amfanin sa, fa'idodi da ƙari.

Mecece Cin Ganyayyaki?

Kayan lambu mai kauri ne, baƙi, mai ƙanshi mai gishiri wanda aka yi shi daga ragowar yisti.

Yisti yana haɗuwa da gishiri, cirewar malt, bitamin B na vitamin, niacin, riboflavin da ɗanɗano, da kuma cire kayan lambu, yana ba Vegemite ɗanɗano na musamman wanda Australiya ke matukar so (1).

A cikin 1922, Cyril Percy Callister ya haɓaka Vegemite a Melbourne, Ostiraliya, da niyyar wadata Australiya da wani zaɓi na gari da na British Marmite.

Shaharar Vegemite ta hauha yayin Yaƙin Duniya na II. An inganta shi azaman abinci na kiwon lafiya ga yara bayan Medicalungiyar Likitocin Biritaniya ta amince da shi azaman tushen tushen bitamin na B (3).

Kodayake yarda a matsayin abincin kiwon lafiya yana tsaye har yau, mutane da yawa yanzu suna cin ganyayyaki kawai don ɗanɗano.

Ana yadu yaduwa akan sandwiches, toast da crackers. Wasu gidajen burodi a Ostiraliya suma suna amfani da shi azaman cika kayan waina da sauran kayan da aka toya.

Kayan lambu shine wadataccen yaduwa wanda aka yi daga ragowar yisti na giya, gishiri, cirewar malt, bitamin B da kuma cire kayan lambu. Ya shahara musamman a Ostiraliya kuma an inganta shi azaman abincin kiwon lafiya, kamar yadda ake ci don ɗanɗano.

Ciyawar Ganyayyaki Mai gina jiki

Kayan lambu yana da dandano mai ban sha'awa wanda mutane ke so ko ƙi.

Amma duk da haka, dandano ba shine kawai dalilin da yasa mutane suke cin shi ba. Har ila yau, yana da abinci mai ban mamaki.

Teaspoonaya daga cikin teaspoon (gram 5) na daidaitaccen Vegemite yana bada (4):

• Calories: 11
• Furotin: 1.3 gram
• Kitse: Kasa da gram 1
• Carbs: Kasa da gram 1
• Vitamin B1 (thiamine): 50% na RDI
• Vitamin B9 (folate): 50% na RDI
• Vitamin B2 (riboflavin): 25% na RDI
• Vitamin B3 (niacin): 25% na RDI
• Sodium: 7% na RDI

Baya ga sigar asali, Vegemite yana zuwa cikin wasu dandano da yawa, kamar Cheesybite, Rage Gishiri da Haɗuwa 17. Waɗannan nau'ikan iri daban-daban kuma sun bambanta a cikin bayanan martaba na gina jiki.

Misali, Rage Gishirin Gishiri yana ba da ƙaramin sodium, amma kuma kashi ɗaya bisa huɗu na bitamin B6 na yau da kullun da bukatun bitamin B12 (4).

Kayan lambu shine wadataccen tushen bitamin B1, B2, B3 da B9. Ragewar Gishirin ya ƙunshi bitamin B6 da B12.

Kwayoyin bitamin na B a cikin ganyayyaki na iya samun fa'idodi masu ƙarfi ga lafiya

Kayan lambu shine kyakkyawan tushen bitamin B, waɗanda suke da mahimmanci don ƙoshin lafiya kuma suna da alaƙa da fa'idodi daban-daban na kiwon lafiya (5).

Zai Iya Bunkasar Lafiya

B bitamin na da matukar mahimmanci ga lafiyar kwakwalwa mafi kyau duka. Beenananan matakan jini na bitamin B an alakanta shi da rashin aikin ƙwaƙwalwa da lalacewar jijiyoyi.

Misali, an sami alakanin matakan bitamin B12 da rashin ilmantarwa da ƙwaƙwalwar ajiya. Bugu da kari, mutanen da ke da rashi bitamin B1 na iya fama da karancin tunani, matsalolin ilmantarwa, hauka har ma da lalacewar kwakwalwa (,).

Akasin haka, yawan shan bitamin na B, kamar B2, B6 da B9, an danganta su da ingantaccen ilmantarwa da ƙwaƙwalwar ajiya, musamman tsakanin mutanen da ke da lahani ().

Wannan ya ce, ba a sani ba idan bitamin B na iya haɓaka lafiyar kwakwalwar ku idan ba ku da rauni.

Iya Rage Gajiya

Gajiya wata matsala ce da ta shafi miliyoyin mutane a duniya.

Aya daga cikin abubuwan da ke haifar da gajiya shine ƙarancin bitamin ɗaya ko fiye.

Tunda bitamin na B suna taka muhimmiyar rawa wajen canza abincinku zuwa mai, ba abin mamaki bane cewa gajiya da ƙananan kuzari alamu ne na yau da kullun na rashin bitamin B ().

A gefe guda, gyara ƙarancin bitamin B na iya inganta matakan ƙarfin ku ().

Zai Iya Taimaka Rage Damuwa da Damuwa

Yawan haɗarin bitamin B an danganta shi zuwa ƙananan matakan damuwa da damuwa.

Studyaya daga cikin binciken ya gano cewa mahalarta waɗanda ke cin abinci mai yaduwar yisti a kai a kai kamar Vegemite ba su da alamun alamun damuwa da damuwa. Anyi imanin wannan saboda abubuwan bitamin B na waɗannan shimfidawa (11).

Ana amfani da bitamin B da yawa don samar da hormones wanda ke daidaita yanayi, kamar serotonin. Menene ƙari, rashi a cikin bitamin B da yawa an danganta shi da damuwa, damuwa da damuwa.

Zan Iya Taimakawa Lowerananan dalilai na Hadarin Cututtukan Zuciya

Ciwon zuciya yana da alhakin ɗayan cikin kowace mutuwa uku a duniya ().

Vitamin B3, wanda yake a cikin Vegemite, na iya rage cututtukan cututtukan zuciya kamar babban triglycerides da “mummunan” LDL cholesterol a cikin manya, musamman waɗanda ke da matakan girma.

Na farko, nazarin karatun da aka samo bitamin B3 na iya rage matakan triglyceride ta 20-50% ().

Na biyu, bincike ya nuna cewa bitamin B3 na iya rage matakan LDL ta 5-20% (14).

A ƙarshe, bitamin B3 na iya ɗaga matakan “mai kyau” na HDL cholesterol har zuwa 35% (,).

Wancan ya ce, ba a amfani da bitamin B3 azaman magani na yau da kullun don cututtukan zuciya, saboda an danganta babban allurai da sakamako masu illa na rashin jin daɗi ().

Kayan lambu yana da wadataccen bitamin na B wanda aka alakanta shi da fa'idodin lafiya kamar ingantaccen lafiyar kwakwalwa da rage gajiya, damuwa, damuwa da kuma cututtukan zuciya.

Kayan Lowaeman itace Vegasa a cikin Calories

Idan aka kwatanta da yaduwa da yawa akan kasuwa, Vegemite yana da ƙarancin adadin kuzari. A zahiri, karamin cokali ɗaya (gram 5) ya ƙunshi calories 11 kawai.

Wannan ba abin mamaki bane tunda kawai yana da gram 1.3 na furotin kuma kusan babu mai ko sukari.

Masoyan ganyayyaki ba su da dalilin damuwa game da wannan yaduwar da ke shafar layinsu. Mutanen da ke ƙoƙari su rasa nauyi na iya samo Vegemite wata babbar hanya mai ƙarancin kalori don ƙara dandano a cikin jita-jitarsu.

Bugu da kari, saboda kusan babu suga, Vegemite ba zai shafi matakan sikarin jininka ba.

Kayan lambu yana da adadin kuzari 11 kawai a cikin karamin cokali (gram 5), saboda yana da ƙarancin furotin kuma kusan babu mai-da sukari. Wannan ya sa ya zama babban zaɓi don kiyaye ko rage nauyi.

Yana da Sauƙi a toara a cikin Abincin ku

Ba wai kawai kayan ƙanshi na Vegemite ba, yana da ma'ana sosai da sauƙi don ƙarawa zuwa abincinku.

Duk da yake ana inganta shi azaman abincin kiwon lafiya, yawancin Aussies kawai suna cin Vegemite don ɗanɗano.

Hanyar da ta fi dacewa don jin daɗin Ganyayyaki ita ce yada ƙarami kaɗan akan yanki burodi. Hakanan zai iya ƙara gwal mai gishiri a cikin pizzas da aka yi a gida, burgers, miya da kuma casseroles.

Kuna iya samun ƙarin sabbin hanyoyin kirkirar amfani da Vegemite akan gidan yanar gizon su.

Kayan lambu yana da sauki kuma yana da sauƙin ƙarawa zuwa abincinku. Gwada shi azaman yaɗuwa akan burodi ko kuma a girke-girke irin su pizzas da aka yi a gida, burgers, miya da kuma casseroles.

Yaya Kwatanta da Sauran?

Baya ga Vegemite, Marmite da Promite wasu shahararrun yaduwar yisti ne guda biyu.

Marmite shine yaduwar yisti na ɗan giya na Burtaniya wanda aka haɓaka a cikin 1902. Idan aka kwatanta da Vegemite, Marmite ya ƙunshi (17):

• 30% kasa da bitamin B1 (thiamine)
• 20% kasa da bitamin B2 (riboflavin)
• 28% karin bitamin B3 (niacin)
• 38% kasa da bitamin B9 (folate)

Bugu da kari, Marmite yana samar da kashi 60% na bukatun manya na yau da kullun don bitamin B12 (cobalamin), wanda kawai ake samu a Rage Gishirin Gishiri, ba sigar asali ba.

Mai ɗanɗano, mutane sun ga cewa Marmite yana da wadata da ɗanɗano mai daɗi fiye da Vegemite.

Promite shine wani yaduwar yisti wanda aka samar dashi a Ostiraliya.

Kamar Vegemite, ana yin shi daga ragowar yisti da cire kayan lambu. A gefe guda, Promite ya ƙunshi sukari fiye da Vegemite, yana ba shi ɗanɗano mai ɗanɗano.

Hakanan ya bambanta da abinci mai gina jiki, kamar yadda a cikin 2013 masana'anta suka cire bitamin B1, B2 da B3, da kuma masu haɓaka ƙanshi biyu. Dangane da kulawar abokan cinikin Masterfoods, wannan ya taimaka wa abokan cinikin da ke kula da waɗannan bitamin ba tare da ya ɗanɗana dandano ko ƙoshin Promite ba.

Kayan marmari ya ƙunshi bitamin B1, B2 da B9 fiye da na Marmite, amma ƙasa da B3 da B12. Hakanan ya ƙunshi duka bitamin B fiye da Promise.

Duk Wata Damuwa ta Lafiya?

Kayan lambu shine lafiyayyiyar yaduwa tare da ƙarancin damuwa game da lafiya.

Koyaya, wasu mutane suna damuwa cewa Vegemite yana ɗauke da sodium mai yawa. Teaspoonaramin cokali ɗaya (gram 5) na Vegaeman itace yana ba da kashi 5% na bukatun sodium na yau da kullun.

Sodium, wanda galibi ake samu a cikin gishiri, ya sami mummunan suna, saboda yana da alaƙa da yanayin zuciya, hawan jini da ciwon daji na ciki (,).

Koyaya, sinadarin sodium yana shafar mutane daban. Mutanen da suka fi fuskantar haɗarin matsalolin da suka shafi zuciya saboda yawan amfani da sodium sune mutanen da ke da hawan jini ko ƙwarewar gishiri (,).

Koyaya, zaku iya jin daɗin ɗanɗano na Vegemite koda kuwa kuna da damuwa game da abin da ke cikin sodium ta zaɓin Rage Rin Gishirin madadin. Hakanan wannan zaɓin yana samar da nau'ikan bitamin B masu yawa, suna mai da shi zaɓi mafi lafiya fiye da asalin asali.

Bugu da ƙari, mutane yawanci suna amfani da ɗan siririn ɗanɗano na Vegemite saboda ƙimar da yake da ita mai ƙanshi da gishiri. Wannan yana nufin sau da yawa suna cinye ƙasa da abin da aka ba da shawara na teaspoon (gram 5-gram).

Babban abun ciki na sodium mai yawa bazai zama abin damuwa ba tunda mutane gabaɗaya suna amfani da ƙananan kuɗi. Idan kana cikin damuwa, zabi tsarin Rage Gishiri.

Layin .asa

Vegemite shine yaduwar Australiya da aka yi daga ragowar yisti, gishiri, malt da kuma cire kayan lambu.

Yana da kyakkyawan tushen bitamin B1, B2, B3 da B9. Ragewar Gishirin ya ƙunshi bitamin B6 da B12.

Wadannan bitamin na iya tallafawa lafiyar kwakwalwa da rage kasala, damuwa, damuwa da kuma cutar cututtukan zuciya.

Duk an fada, Vegemite babban zaɓi ne tare da ƙarancin damuwa na kiwon lafiya. Yana da ɗanɗano, wadatacce, ɗanɗano mai gishiri wanda yawancin Australiya ke ƙauna kuma yana da sauƙin ƙarawa zuwa abincinku.