Me Yasa Man Kwakwa Ya Yi Maka Amfani? Mai Mai Dadi Don Dafa shi

Wadatacce

• Man Kwakwa na Da Man Fata Acid
• Man Kwakwa Ya wadata a cikin Lauric Acid
• Mai Kwakwa Zai Iya Inganta Maganin Jini
• Mai Kwakwa Zai Iya Taimaka Maka Ki Rage Kiba
• Yawan Tarihi Wanda Ya Ci Kwakwar Kwakwa da Lafiya
• Layin .asa

Babban misali na abinci mai kawo rigima shine man kwakwa. Kafofin watsa labarai galibi suna yaba shi, amma wasu masana kimiyya suna shakkar cewa ya rayu har zuwa talla.

Yawanci ya sami mummunan rap saboda yana da yawa a cikin kitsen mai. Amma sabon karatu ya nuna cikakken kitsen ba shi da lafiya kamar yadda aka yi imani a baya.

Shin man kwakwa abinci ne mai ƙyamar jijiya ko kuma lafiyayyen mai dafa abinci ne? Wannan labarin yana kallon shaidar.

Man Kwakwa na Da Man Fata Acid

Man kwakwa ya banbanta da yawancin sauran man girkin kuma yana dauke da wani abu na musamman na mai mai kitse.

Asid mai mai kusan kashi 90% ya cika. Amma man kwakwa watakila mafi banbanci ne saboda babban abun cikin shi na mai mai yawan lauric acid, wanda yakai kusan 40% na yawan kayan mai ().

Wannan yana sa man kwakwa ya kasance mai tsananin jure yanayin hadawan abu da zafi mai zafi. Saboda wannan, ya dace sosai da hanyoyin girki mai zafi-zafi kamar su soya ().

Man kwakwa yana da ɗan wadata a cikin sikarin mai mai ƙamshi, wanda yake dauke da kusan kashi bakwai cikin ɗari (200%) na acid da ke cikin ruwan ciki (5%).

Magungunan epileptic akan abincin ketogenic sukanyi amfani da waɗannan ƙwayoyin don haifar da kososis. Koyaya, man kwakwa bai dace da wannan dalilin ba saboda yana da ƙananan tasirin ketogenic (, 4).

Duk da yake ana daukar lauric acid a matsayin matsakaiciyar sarkar mai, masana kimiyya suna mahawara ko wannan rabe-raben ya dace.

Babi na gaba ya ba da cikakken bayani game da lauric acid.

Man kwakwa yana da wadata a cikin nau'ikan wadataccen mai wanda in ba haka ba sananne ne. Wadannan sun hada da lauric acid da matsakaiciyar sarkar mai.

Man Kwakwa Ya wadata a cikin Lauric Acid

Kwakwa na dauke da kusan kashi 40% na lauric acid.

A kwatankwacin, yawancin sauran man girkin suna dauke da adadinsa kawai. Banda shi shine man kwayar dabino, wanda ke samar da kashi 47% na lauric acid ().

Lauric acid matsakaiciya ce tsakanin dogayen sarkar mai daɗaɗɗa.

Duk da yake galibi ana ɗauke da matsakaiciyar sarkar, ana narkar da shi kuma ana canza shi daban da ainihin ƙwayoyin mai mai ƙarkataccen sarkar kuma yana da alaƙa tare da ƙwayoyin mai mai tsayi mai tsayi (4,,).

Nazarin ya nuna cewa lauric acid yana kara matakan jini na cholesterol, amma wannan galibi ya faru ne saboda karuwar cholesterol da ke da alaka da manyan kwayoyi masu yawa (HDL) (,).

Increaseara yawan cholesterol na HDL, dangane da duka cholesterol, an haɗu da rage haɗarin kamuwa da cututtukan zuciya ().

Man kwakwa yana da wadataccen arziki a cikin lauric acid, mai ƙamshi mai wadatar da alama yana inganta abubuwan da ke cikin jini.

Mai Kwakwa Zai Iya Inganta Maganin Jini

Nazarin ya nuna cewa yawan cin mai na kwakwa na inganta matakan lipids da ke yawo a cikin jini, da yiwuwar rage haɗarin kamuwa da cututtukan zuciya.

Largeaya daga cikin manyan binciken da bazuwar sarrafawa a cikin manya manya 91 yayi nazarin tasirin cin gram 50 na man kwakwa, man shanu ko kuma man zaitun na budurwa mafi tsaran yau da wata ().

Abincin mai na kwakwa ya ƙaru sosai da “mai kyau” HDL cholesterol, idan aka kwatanta da man shanu da man zaitun na karin budurwa.

Hakanan ga man zaitun na karin budurwa, man kwakwa bai ƙara “mummunan” LDL cholesterol () ba.

Wani binciken a cikin mata masu kiba na ciki ya gano cewa man kwakwa ya haɓaka HDL kuma ya rage LDL zuwa HDL, yayin da man waken soya ya ƙaru gaba ɗaya da LDL cholesterol kuma ya rage HDL ().

Wadannan sakamakon basu dace ba da tsofaffin karatuttukan da ke nuna cewa man kwakwa ya daga LDL cholesterol idan aka kwatanta da mai safflower, tushen kitse mai sunadarin polyunsaturated, kodayake bai tashe shi kamar mai (ba).

A haɗuwa, waɗannan karatun suna nuna man kwakwa na iya zama kariya daga kamuwa da cututtukan zuciya idan aka kwatanta su da wasu kafofin da ke da cikakken kitse, kamar su man shanu da waken soya.

Koyaya, har yanzu babu tabbaci cewa yana shafar ƙarshen ƙarshen wuya kamar bugun zuciya ko shanyewar jiki.

Karatun ya nuna cewa man kwakwa na iya daga matakan “kyau” na HDL cholesterol, dangane da duka cholesterol, yana iya rage barazanar cutar zuciya.

Mai Kwakwa Zai Iya Taimaka Maka Ki Rage Kiba

Akwai wasu shaidu cewa man kwakwa na iya taimaka muku rage nauyi.

A cikin binciken mata 40 tare da kiba na ciki, man kwakwa ya rage zagayen kugu idan aka kwatanta da man waken soya tare da inganta wasu alamomin kiwon lafiya da yawa ().

Wani binciken da aka gudanar a cikin mata 15 ya gano cewa man kwakwa na budurwa ya rage ci idan aka kwatanta da man zaitun na budurwa mara budurwa, lokacin da aka kara shi a hade da karin kumallo ().

Wadannan fa'idodi mai yiwuwa ne saboda matsakaiciyar sarkar mai, wanda zai iya haifar da raguwar nauyin jiki ().

Koyaya, masana kimiyya sun nuna cewa ba za a iya amfani da hujjoji akan ƙwayoyin mai mai ƙarancin ƙarfi zuwa man kwakwa ba ().

Duk da wasu tabbatattun shaidu, har yanzu ana iyakance bincike kuma wasu masu bincike suna tambaya kan amfanin asarar mai na kwakwa ().

Fewan binciken sun ba da shawarar man kwakwa na iya rage mai da rage ci. Amma fa'idodin asarar nauyi na gaskiya yana da rikici kuma yana matsakaici a mafi kyau.

Yawan Tarihi Wanda Ya Ci Kwakwar Kwakwa da Lafiya

Idan kitse na kwakwa bashi da lafiya, zaku yi tsammanin ganin wasu matsalolin lafiya a cikin jama'ar da ke cin sa da yawa.

A da, yawan 'yan asalin da suka sami yawancin kalori daga kwakwa sun fi lafiyar mutane da yawa a cikin jama'ar Yammaci.

Misali, 'yan Tokalawa, sun sami sama da 50% na adadin kuzari daga kwakwa kuma sune manyan masu amfani da kitsen mai a duniya. Kitavawa suna cin abinci har zuwa 17% na adadin kuzari a matsayin mai mai ƙima, galibi daga kwakwa.

Duk waɗannan mutanen sun kasance ba su da alamun cututtukan zuciya duk da yawan cin mai da ake yi kuma gabaɗaya suna cikin ƙoshin lafiya (,).

Koyaya, waɗannan 'yan asalin ƙasar sun bi kyawawan halaye gaba ɗaya, suna cin abinci mai yawa da' ya'yan itace, kuma kusan cinye abinci ba.

Yana da ban sha'awa a lura cewa sun dogara da kwakwa, naman kwakwa da kirim mai kwakwa - ba wai sarrafa man kwakwa da kuke saya a manyan kantunan yau ba.

Koyaya, waɗannan karatun na lura suna nuna cewa mutane na iya kasancewa cikin ƙoshin lafiya akan abinci mai cike da kitse mai ƙamshi daga kwakwa (,).

Kawai ka tuna cewa kyakkyawan lafiyar waɗannan 'yan asalin yankin na Pacific suna nuni da salon rayuwarsu mai kyau, ba lallai bane yawan cin kwakwa da suke yi.

A ƙarshe, fa'idodin man kwakwa mai yiwuwa ya dogara da salon rayuwar ku gaba ɗaya, motsa jikin ku da kuma cin abincin ku. Idan ka bi abinci mara kyau kuma ba ka motsa jiki, yawan cin man kwakwa ba zai amfane ka ba.

Mazauna tsibirin Pacific masu bin kayan abinci na asali sunci kwakwa da yawa ba tare da wata illa ga lafiyar su ba. Koyaya, lafiyayyar lafiyarsu tana iya nuna kyakkyawan tsarin rayuwarsu maimakon man kwakwa da se.

Layin .asa

Kodayake fa'idodin man kwakwa ya kasance mai rikitarwa, babu wata hujja da ke nuna cewa yawan shan man kwakwa yana da illa.

Akasin haka, yana iya ma inganta bayanan cholesterol, kodayake ba a san shi a halin yanzu ko yana da tasiri kan haɗarin cututtukan zuciya.

Waɗannan fa'idodin an danganta su da babban abun cikin lauric acid, mai cikakken wadataccen mai wanda in ba haka ba yana da sauƙi a cikin abinci.

A ƙarshe, cin man kwakwa yana da lafiya kuma yana iya inganta lafiyar ku. Amma kamar kowane mai mai dafa abinci ne, tabbatar an yi amfani dashi daidai gwargwado.