Boiled qwai ko ƙwanƙwasa ƙwai? Da safe ko don abincin dare? Mace ta gano abin da qwai suke da amfani kuma sau nawa zaka ci. Dukkanin furotin da kwai kaza gwaiduwa an cike da abubuwan gina jiki: sunadarai, bitamin da ma'adanai. Akasin mashahurin imani game da haɗarin qwai saboda abubuwan da ke cikin cholesterol a cikinsu, qwai samfurin abinci ne na abinci.
Bayyana dalilin hakan
Da farko, cholesterol muhimmiyar kayan gini ne ga membranes sel. Wajibi ne ga kwayoyin don tsarin bitamin D da Hormones: Testossterone da Estrogen. Abu na biyu, ba shi yiwuwa a yi la'akari da cin zarafin cholesterol cutarwa ga lafiya, tunda akwai nau'ikan cholesterol: LDL da HDL.
Boiled qwai sun fi amfani fiye da gasashe ƙwai
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Nau'in farko yana da ƙarancin rashin ƙarfi, suna kama da lalacewar jikin mutum, yana tarawa a cikin tasoshin a cikin kamannin plaques. Irin wannan cholesterol yana nan da wuce haddi a cikin abinci mai sauri da kuma a cikin wani abinci dauke da cikakken mai. A cikin qwai, LDL kuma ya ƙunshi (duka biyu a cikin avocado da kifi), amma a cikin ƙananan yawa. Bugu da kari, jikin mu yana da ikon tsara matakin cholesterol, wanda muke samu tare da abinci. Nau'in na biyu shine yawan Lipoproteins (HDL). Suna da amfani a cikin wannan, akasin haka, "tsabta" Arheries daga cutarwa cholesterol. Saboda haka irin wannan "mai kyau" cholesterol bai juya cikin abin da aka bayyana ba "mara kyau, ya kamata a tafasa ƙwai, ko mara lafiya. Don soya qwai akan likitocin mai ba sa bada shawara. Amma idan qwai scrambled da yawa da ake so da safe, ya fi kyau dafa shi a kan rabin teaspoon na man shanu.
Bugu da kari, masana kimiyya sun gano cewa cholesterol wanda ke ciki a cikin kwai gwaiduwa ba shi da ciki a cikin masaniyarmu - da yawa antioxidants sun lura a cikin qwai an lura dasu a cikin qwai.
Qwai na jiki
Kwai ɗaya ya ƙunshi kimanin adadin kuzari 78 da gram 6.5 na ingancin sauri na furotin. Goge qwai sune kyakkyawan zaɓi don ɗaukar yunwar, don haka qwai sun shahara tsakanin 'yan wasa da rasa mutane masu nauyi. Akwai ƙwai kamar safe da maraice - alal misali, don abincin dare tare da salatin. Koyaya, rana ta fi kyau zaɓi abinci ɗaya lokacin da kuka ba da fifiko ga ƙwai.
Sauran Abubuwan amfani da kaddarorin ƙwai sun haɗa da:
Qwai sun ƙunshi bitamin A, B2, B4, B5, B6, B6, B9, B9, B9, E, E, E, E, E, E, E, E, E, E, E, E, E, E, E, E, E, E, E, E, E, E, E, E, E, E, EPSHOROS, Selenium, Alli, zinc.
Qwai za su taimaka ƙarfafa karfafa retina
Hoto: unsplash.com.
Kwai kwai ya ƙunshi Choline (bitamin B5) - mafi mahimmancin kayan aikin kwakwalwa. Yana kare membranes na sel daga hallaka da lalacewa, kuma yana rage girman ƙurar tasoshin daga players, kuma yana daidaita musun mai. Bugu da kari, Choline ya hana samuwar gallstones. Kuma a cikin maza choline yana ƙara ayyukan maniyyin.
Quein ya ƙunshi Lutein da Zeaxanthine - antioxidants, da amfani ga idanu. Suna karfafa ido na retina da inganta hangen nesa, rage haɗarin kamuwa da kamuwa da rawaya da rawaya. Karatun ya nuna cewa yin amfani da gwaiduwa guda a kowace rana na 6,50%, da Zeaxanthina ne 114-142%.