Amfani da kwayoyi ya kasance a cikin adadi mai yawa na girke-girke na girke-girke, an haɗa su cikin abinci da yawa ko kuma kawai azaman abin sha ko abun ciye-ciye tsakanin abinci. Koyaya, akwai wasu sabani tsakanin ko shan sa lafiya ko ba shi da shi. Anan abubuwan da ke haifar da guba sun fara wasa da kuma kitsen da suke dauke da shi.
A cikin wannan labarin zamu ci gaba da magana game da goro don fayyace wasu daga cikin waɗannan abubuwan. Kai Muna ba da shawarar neman sashin farko na shi kafin ci gaba da wannan karatun.
cashew kwayoyi
Wataƙila kun taɓa jin wani abu game da kuɗin kuɗin mai guba. A zahiri, abin da ke da guba resin ne da harsashi ke da shi kuma ake kira cashew balsam. Koyaya, kada ku firgita, an wanke kujerun kuma an dafa su don cire 'ya'yan itacen daga kwasfa kuma ana iya cinye su ba tare da wata matsala ba.
Ana bada shawarar amfani da bai wuce 20g a rana ba, wanda zai iya zama kaɗan daga waɗannan 'ya'yan itacen.
A cikin 20 gr na cashew nuts mun sami kusan:
- Kalori 11
- 6,1 grams na carbohydrates, wanda 0,6 gram fiber ne
- 8,8 g na mai: 4,7 g na MUFA, 1,6 g na LA da 1,6 g na SFA
- 3,7 grams na gina jiki
- 7,1% na shawarar da ake sha yau da kullun na bitamin B1
- 49% na shawarar yau da kullun na jan ƙarfe
- 17% na shawarar ƙarfe a kullum
- 14% na shawarar yau da kullun na magnesium
- 10,6% na shawarar zinc na yau da kullun
Fa'idodin cushe cashews:
Fruita fruitan itace ne busasshiyar da aka bincika, kodayake ana amfani da shi don samar da wasu samfuran kamar vees cuku.
Idan an yi nazari a kan cewa amfaninsa inganta ƙwarewar baroreflex wanda shine alamar lafiyar zuciya.
Fursunoni na chish:
'Ya'yan itaciya ne busashe wanda ake samun rashin lafiyan shi, kamar yadda yake game da gyada.
hazelnuts
Wannan 'ya'yan itacen da aka bushe mutane sun cinye shi tsawon shekaru dubu, an gano ragowar bawonsa a cikin wuraren tarihi na Neolithic. Antarfin antioxidant ɗinsa yana da ƙarfi sosai, fiye da na cakulan. Don haka ta hanyar cin wannan fruita fruitan itacen zamu sami muhimmiyar gudummawa a cikin antioxidants.
Yana da kyau a sha tsakanin gram 20 zuwa 30 a rana.
A cikin 20 gr na hazelnuts mun sami kusan:
- Kalori 126
- 3,3 grams na carbohydrates, wanda 1,9 gram fiber ne
- 12,2 g na mai: MUFA 9, 1,6 LA da 0,9 SFA
- 3 grams na gina jiki
- 10,6% na shawarar da ake sha yau da kullun na Vitamin B1
- 19,8% na shawarar yau da kullun na bitamin E
- 38.2% na shawarar yau da kullun na jan ƙarfe
- 12% na shawarar ƙarfe a kullum
- 7,8% na shawarar yau da kullun na magnesium
- 53% na shawarar yau da kullun na manganese
Amfanin amfani da hazelnut:
- A cikin fatar hazelnut mun sami ɗayan mahimman hanyoyin samar da mahaɗin polyphenolic, fiye da sauran abinci kamar su baƙar fata ko cakulan.
- Suna inganta bayanan lipid kuma suna inganta lafiyar zuciya da jijiyoyin jini.
- Suna taimaka wajen haɓaka matakan Vitamin E
- Suna rage saukin kamuwa da LDL zuwa hadawan abu.
Fursunoni na hazelnut amfani:
- Zai iya haifar da rashin lafiyan.
- Yana da ɗan girma a cikin jiki, amma idan adadin da aka ba da shawara na yau da kullun bai wuce ba bai kamata ya zama matsala ba.
Walnuts
Babban abin da yake dauke dashi na linoleic acid yana sanya mutane da yawa gujewa cin na goro. Koyaya, ba matsala idan bamu wuce cinsa fiye da kima ba.
A cikin 20 gr na goro mun sami kusan:
- Kalori 185,4
- 0,7 g na carbohydrates wanda 1 g shine fiber.
- 18,5 gr na mai: 2,5 gr MUFA, 10,8 gr LA da 1,7 gr SFA
- 4,3 grams na gina jiki
- 50% na shawarar yau da kullun na jan ƙarfe
- 10% na shawarar ƙarfe a kullum
- 11% na shawarar yau da kullun na magnesium
- 42% na shawarar yau da kullun na manganese
Fa'idodin cin goro:
- Suna taimakawa rage cholesterol.
- Suna inganta aikin endothelial a cikin manya da mai mai ciki da kuma buga ciwon sukari na 2.
- Hakanan suna inganta haɓakar lipid, rage yawan gajiya da haɗarin cututtukan zuciya.
Fursunoni na cin goro:
- Abun cikin sa a polyunsaturated fatty acid yana da yawa, amma a cikin daidaitaccen abinci mai wadataccen omega 3 kada su zama matsala.
- Sun kasance tsaka-tsaka a cikin yanayin jiki.
pistachios
Bugu da kari, kasancewa masu dadi, sune mahimmin tushe na ma'adanai, musamman potassium.
A cikin 20 gr na pistachios mun sami kusan:
- Kalori 159,3
- 7,8 g na carbohydrates, wanda 2,9 g sune fiber
- 12,9 g na mai: 6,8 g MUFA, 3,8 g LA, 0,1 g ALA da 1,6 g SFA
- 5,7 grams na gina jiki
- 21% na shawarar da ake sha yau da kullun na bitamin B1
- 28% na shawarar da ake sha yau da kullun na bitamin B6
- 17% na shawarar da ake sha yau da kullum na bitamin K
- 41% na shawarar yau da kullun na jan ƙarfe
- 14% na shawarar ƙarfe a kullum
- 15% na shawarar yau da kullun na manganese
Fa'idodin cinye pistachios:
- Lowananan rashi a cikin ƙwayar phytic.
- Tushen zaren prebiotic.
- Suna taimakawa inganta alamomin ciwo na rayuwa.
- Suna rage haɓakar glucose da glucose a cikin abinci mai yawan carbohydrate.
Amfani da cin pistachios:
Suna iya haifar da rashin lafiyan.
chestnuts
Kodayake mun riga mun ambata a cikin labarin da ya gabata cewa ba ainihin 'ya'yan itace ne busasshe ba, abinci ne wanda ya cancanci magana.
Chestnuts suna da halaye a cikin kayan su wanda ya banbanta su da goro, duk da cewa ana sanya su ɗaya daga cikinsu. Sun ƙunshi sitaci, ƙananan mai da furotin.
Saboda abubuwan da suka hada, sun fi kama da tubers, masu karancin jiki, masu dandano, kuma ana iya cinsu danye, gasashshiya ko gasa.
Ba a ba da shawarar a ci kirji fiye da uku a rana.
A cikin 20 gr na kirji mun sami kusan:
- Kalori 74
- Giram 15,5 na carbohydrates, wanda gram 2,3 sune zare
- 0,8 g na mai
- 1 grams na gina jiki
- 5,7% na shawarar da ake sha yau da kullun na bitamin B1
- 7,8% na shawarar da ake sha yau da kullun na bitamin B6
- 5,7% na shawarar yau da kullun na fure
- 14,8% na shawarar yau da kullun na jan ƙarfe
- 10,6% na shawarar yau da kullun na manganese
Fa'idodin cinye kirji:
Suna da mahimmin ma'adanin makamashi, suna da lafiya sosai a cikin allurai masu kyau kuma basa gabatar da wata matsala idan wata rana bazamu wuce amfanin su ba.
Fursunoni na cinye kirji:
Suna da babban abun cikin carbohydrate saboda abubuwan da suke cikin sitaci, don haka yayin shan su dole ne muyi tunanin su kamar su dankali ne maimakon busasshiyar 'ya'yan itace.