Me yasa kwai ke da kyau a gare ku? Abincin Abincin Kwai

Wadatacce

• Qwai Ba Ya Haddasa Cutar Zuciya
• Qwai Mawadaci ne a Cikin Antioxidants Na Musamman
• Qwai Suna Daga Cikin Mafi Ingantaccen Abincin Abinci a Duniyar
• Qwai Suna Cika kuma Suna Taimaka Maka Rage Kiba
• Abincin Abincin Kwai

Yawancin abinci masu ƙoshin lafiya an yi musu aljannu ta hanyar da ba ta dace ba a baya, gami da man kwakwa, cuku da naman da ba a sarrafa ba.

Amma daga cikin mafi munin misalai akwai iƙirarin ƙarya game da ƙwai, waɗanda sune ɗayan abinci mafi ƙoshin lafiya a duniya.

Qwai Ba Ya Haddasa Cutar Zuciya

A tarihance, ana daukar kwai mara lafiya saboda suna dauke da sinadarin Cholesterol.

Babban kwai ya ƙunshi 212 MG na cholesterol, wanda yake da yawa idan aka kwatanta da yawancin abinci.

Koyaya, bincike da yawa sun nuna cewa yawan abincin cholesterol a cikin ƙwai baya tasiri mummunan tasirin matakan cholesterol a cikin jini.

A zahiri, ƙwai suna ɗaga “kyakkyawar” HDL cholesterol ɗinka kuma suna canza “mummunan” LDL cholesterol ɗinka daga ƙanana da masu girma zuwa manya, wanda yake mai kyau (,,).

Analysisaya daga cikin nazarin nazarin 17 game da cin kwai da lafiya bai gano wata alaƙa tsakanin ƙwai da ko dai cututtukan zuciya ko bugun jini ba in ba haka ba mutane masu lafiya ().

Mene ne ƙari, sauran nazarin da yawa sun haifar da yanke shawara ɗaya (5).

Duk da zaton da ba daidai ba game da ƙwai a da, cin su ba shi da alaƙa da cututtukan zuciya.

Qwai Mawadaci ne a Cikin Antioxidants Na Musamman

Qwai suna da wadata musamman a cikin antioxidants lutein da zeaxanthin.

Wadannan antioxidants suna haduwa ne a kwayar ido inda suke karewa daga hasken rana mai cutarwa da kuma rage barazanar kamuwa da cututtukan ido kamar macular degeneration da cataracts (,,).

A cikin binciken daya, kari tare da matsakaicin gwaiduwar kwai 1.3 kowace rana tsawon makonni 4.5 ya kara matakan jini na lutein da kashi 28-50% da zeaxanthin da 114-142% ().

Idan kana so ka koya game da wasu abincin da ke da kyau ga lafiyar ido, duba wannan labarin.

Qwai yana ƙunshe da adadi mai yawa na lutein da zeaxanthin, dukkansu biyu suna rage haɗarin matsalar ido da ta shafi shekaru.

Qwai Suna Daga Cikin Mafi Ingantaccen Abincin Abinci a Duniyar

Yi tunani kawai, ƙwai ɗaya ya ƙunshi dukkan abubuwan gina jiki da tubalin gini da ake buƙata don haɓaka kajin jariri.

Qwai ana lodin su da sunadarai masu inganci, bitamin, ma'adanai, mai kyau da kuma abubuwan gina jiki.

Babban kwai ya ƙunshi (10):

• Kalori kawai 77, tare da gram 5 na mai da gram 6 na furotin tare da dukkan muhimman amino acid 9.
• Wadatacce a cikin ƙarfe, phosphorus, selenium da bitamin A, B12, B2 da B5 (da sauransu).
• Game da 113 MG na choline, abinci mai mahimmanci ga kwakwalwa.

Idan ka yanke shawarar sanya qwai a cikin abincinka, ka tabbata ka ci qwai omega-3 ko qwai mai kiwo. Sun fi yawan gina jiki.

Tabbatar cin yolks, tunda suna dauke da dukkanin abubuwan gina jiki.

Qwai yana dauke da dukkanin muhimman amino acid 9, suna mai da hankali sosai da bitamin da kuma ma'adanai kuma suna cikin mafi kyawun hanyoyin choline da zaka samu. Omega-3-wadatacce ko ƙwai da aka kiwo sune mafi kyau.

Qwai Suna Cika kuma Suna Taimaka Maka Rage Kiba

Qwai yana da tsayi a kan sikelin da ake kira satiety index, wanda ke nufin cewa qwai suna da kyau musamman wajen sa ka ji sun koshi da kuma cin adadin kuzari gaba daya (5).

Hakanan, kawai suna ƙunshe da adadin ƙwayoyin carbohydrates, wanda ke nufin ba za su ɗaga matakan glucose na jininku ba.

A cikin binciken a cikin mata masu kiba 30 ko masu kiba waɗanda suka ci ko dai jaka ko ƙwai don karin kumallo, ƙungiyar ƙwai ta ƙare cin abinci a lokacin cin abincin rana, sauran rana kuma na awanni 36 masu zuwa ().

A wani binciken kuma, an hana manya masu kiba da ba su ƙwai biyu (adadin kuzari 340) ko jaka don karin kumallo ().

Bayan makonni takwas, ƙungiyar masu cin ƙwai sun sami waɗannan abubuwa masu zuwa:

• 61% mafi girma akan BMI
• 65% karin asarar nauyi
• 34% mafi girma rage a cikin kugu kewaye
• 16% mafi girma rage a cikin jiki mai

Wannan bambanci yana da mahimmanci duk da cewa duk abincin biki ya ƙunshi adadin adadin kuzari iri ɗaya.

A taƙaice, cin ƙwai kyakkyawar dabarun asarar nauyi ne akan rage-kalori rage cin abinci.

Qwai abinci ne mai gina jiki, wadataccen abinci mai gina jiki tare da tasiri mai ƙarfi a kan koshi. Nazarin ya nuna cewa cin kwai don karin kumallo na iya taimaka maka rage kiba.

Abincin Abincin Kwai

Qwai yana da ƙoshin abinci mai gina jiki, mai saukin nauyi-mai kaushi kuma mai yawan antioxidants.

Idan kuna buƙatar ƙarin dalilai don cin ƙwai, to suma basu da arha, tafi da kusan kowane abinci ku ɗanɗana daɗi.

Idan kowane abinci ya cancanci a kira shi babban abinci, ƙwai ne.