7 Mafi kyawun Mai dafa abinci Don Ƙara zuwa Abincinku Don Lafiyar Zuciya

Mafi Kyawun Sunaye Ga Yara


Mai dafa abinci shine jigon kayan abinci idan an zo kicin. Yin amfani da mai da ya dace da kai da lafiyar iyalinka abu ne na farko. Hakanan ya dogara da salon girkin ku, jita-jita da kuke yawan yi, abinci da makamantansu. Haka kuma, yadda kike sarrafa man girki, ko kina dumama shi fiye da inda yake shan taba ko ba ki dasa shi ba kwata-kwata, ko kina amfani da karin budurci ko kuma abin da ya dame shi ma. Abin da man girki ke aiki a gare ku zai iya aiki yanzu ga abokin tarayya ko dangin ku. Koyaya, zaku iya zabi mafi kyawun mai ta hanyar kallon wadannan abubuwan:

Hoto: Cirewa
  • Monounsaturated Fatty Acids (MUFAs)

Waɗannan fatty acid madadin mafi koshin lafiya ga cikakken fatty acids da trans fats. Ana iya cinye waɗannan mai ta hanyar masu kula da nauyi sannan kuma suna da raguwar kamuwa da cututtukan zuciya.
  • Polyunsaturated Fatty Acids (PUFAs)

An samo asali daga tsire-tsire da abinci na dabba kamar salmon, mai kayan lambu, kwayoyi da tsaba, PUFA ta sake zama lafiya version na sauran mayukan marasa lafiya. Yawanci, mai masu wadatar PUFA suna da wadata a cikin omega-3-fatty acids.
  • Abubuwan shan taba

Wurin hayaki ba komai bane illa yanayin zafin da mai ke daina yin takura ko shan taba. Mafi kwanciyar hankali mai, mafi girma shine wurin shan taba. Ma'anar hayaki da kwanciyar hankali suna tafiya hannu da hannu, don haka, MUFAs da PUFAs suna da mafi girman maki hayaki. Idan an sha hayakin mai fiye da karfinsa, to ya rasa dukkan sinadaransa, da sinadiransa kuma a karshe ya haifar da guba mai cutarwa.

Yanzu, bari mu kalli mafi kyawun mai dafa abinci waɗanda zaku iya ƙara ko canza su cikin abubuwan yau da kullun don lafiyayyen zuciya:

daya. Man Zaitun
biyu. Canola Mai
3. Man Avocado
Hudu. Man sunflower
5. Man Gyada
6. Man Fetur
7. Man Sesame
8. FAQs:

Man Zaitun

Hoto: Cirewa

An yi la'akari da ɗaya daga cikin mafi dacewa kuma mafi kyawun mai dafa abinci da za a iya amfani da shi, masana dafa abinci da masu gina jiki sun yi imanin. man zaitun shine mafi kyau za ka iya zabar. Tare da bambance-bambancen kamar budurwa da karin budurwowi, wanda ke nufin ba a tsaftace su ba, saboda haka suna da inganci. Man zaitun na budurwa yana da adadi mai yawa na fatty acids monounsaturated da polyunsaturated fatty acids wanda ke taimakawa lafiyan zuciya . Man zaitun yawanci suna da ƙananan wurin hayaƙi wanda ke nufin mafi kyawun tafasa su a matsakaicin zafi.

Canola Mai

Hoto: Cirewa

Man Canola shine mafi aminci ga waɗanda ke fama da kowane yanayin zuciya ko cholesterol. An samo shi daga tsaba na fyade yana dauke da 'mai kyau mai kyau' sabanin sauran mai da ake tacewa da sarrafa su sosai. Har ila yau, ba shi da cholesterol kuma, a gaskiya, yana da wadata a bitamin kamar E da K. Duk da haka, mafi yawan man canola suna da tsabta sosai, don haka darajar sinadiran su ta ragu. A irin wannan yanayin, yana da kyau a nemi mai 'canola mai sanyi'. A gefen haske, yana da mafi girman wurin hayaki kuma saboda haka, ana iya amfani dashi a zafi mafi girma.

Man Avocado

Hoto: Cirewa

Avocado ba wai kawai yana da amfani ga 'ya'yan itace da guacamole ba, an kuma san su da mai dafa abinci. Mai avocado yana da ɗayan mafi girman kitsen da ke cikin abubuwan da ke cikinsa a tsakanin sauran mai dafa abinci. Ko da yake ba shi da ɗanɗanon 'ya'yan itace a cikin mai, ya shahara sosai ga jita-jita masu buƙatar soya-soya. Ƙarin batu? Yana da matukar wadata a cikin abun ciki na bitamin E - mai kyau ga fata, gashi, zuciya da lafiya!

Man sunflower

Hoto: Cirewa

Cokali daya na man sunflower yana dauke da kashi 28 cikin 100 na abincin da mutum ya sha a kullum. Wannan ya sa ya zama mai mai gina jiki mai gina jiki da ƙarfafa zuciya a kan toshe. Har ila yau, mai arziki a cikin bitamin E. man sunflower za a iya amfani da sassauƙa wajen dafa abinci. Tare da wadataccen abun ciki na omega-6-fatty acids, zai iya tabbatar da zama ɗan kumburi don haka yana buƙatar yin la'akari yayin daidaita ma'auni kuma.

Man Gyada

Man goro yana da ƙarancin shan taba wanda ke nufin zai kai kololuwar tafasa sosai nan ba da jimawa ba, wanda ke nufin ba za a iya amfani da shi don dafa abinci mai zafi ba. Koyaya, zaku iya amfani da man girki na goro azaman mai ɗorawa a cikin salads, pancakes ko ma ice cream kamar yadda kuke so. Hakanan yana da a lafiya daidaita na omega-3 da omega-6 fatty acids wanda ke nufin yana da lafiya kuma yana hana kumburi.

Man Fetur

Hoto: 123RF

Hakanan, man flaxseed ba su dace da dafa abinci mafi girma ba don haka ana iya amfani da su in ba haka ba. Abubuwan anti-mai kumburi da ƙananan ƙwayoyin cholesterol ana danganta su da kyawawan abubuwan fatty acid omega-3. Kuna iya amfani da man flaxseed a cikin tufa da wasu dafa abinci mara zafi.

Man Sesame

Hoto: Cirewa

Sesame man kuma yana daya daga cikin man girki da ake amfani da su sosai. Ya shahara da daɗin ɗanɗanon sa. Ko da yake mai arziki a cikin monounsaturated da polyunsaturated fatty acids, man musamman ba shi da wani takamaiman sinadirai Properties. Saboda girman wurin hayaƙinsa, yana da sauƙin amfani a cikin girke-girke masu zafi ba tare da haifar da guba mai zafi a cikin abinci ba.

FAQs:

Hoto: 123RF

Q. Man nawa za mu iya amfani da shi don abubuwan ci?

TO. Hukumar Kare Abinci da Matsayi ta Indiya (FSSAI) ta sanar da Budurwa Man Kwakwa , Man kwakwa, Man auduga, Man gyada, Man Linseed, Man Mahua, Man Rapeseed man mustard (Sarson ka tel), Rapeseed ko mustard oil - low erucic acid, man zaitun, Olive Pomace Oil, Budurwa man zaitun, Karin Man Zaitun Budurwa , Man zaitun na yau da kullun, Man zaitun mai kyau, Man zaitun da aka gyara, Man Poppyseed, Man safflower (berry katel), man zaitun (High Oleic Acid), Man Taramira, Man Til (Gingelly ko man sesame), Seed din Niger. Man (Sargiyakatel), man waken soya, man masara, man almond, man kankana, man dabino, Palmolein, Palm kernel oil, oil din sunflower a matsayin wasu man girki da ake ci baya ga wadanda muka ambata a sama.

Q. Me yasa ya zama dole mu sha mai da mai a cikin abincin mu na yau da kullun?

TO. A cewar FSSAI, mai da kitse na da mahimmanci don kiyaye lafiya. Su ne mafi yawan abubuwan da ke da kuzari a cikin abincinmu, suna samar da kusan kcals/g tara yayin da carbohydrates da furotin ke ba da 4 kcal a kowace gram. Hakanan suna samar da abubuwan da ake buƙata don yin membranes na halitta kamar phospholipids da cholesterol, masu mahimmanci don yin membranes na sel waɗanda ke shiga cikin metabolism na ɗan adam. Mai da kitse suna aiki azaman abin hawa don bitamin A, D, E da K masu narkewa da kuma abubuwan dandano.

Q. Man nawa ne ya kamata mu ci?

TO. A Indiya, da shawarar abin da ake ci Jagorar ICMR (2010) don jimlar yawan mai shine 30% na jimlar yawan kuzari a kowace rana. Wannan yana nufin cewa kashi 30% na adadin kuzarin yau da kullun yakamata ya fito daga tushen mai da mai.

Q. Menene mai tace kayan lambu?

Hoto: Cirewa

TO. Man kayan lambu mai ladabi yana nufin duk wani mai kayan lambu wanda aka samo ta hanyar furci ko ƙamshi hakar kayan kayan lambu masu ɗauke da mai, wanda ba a sanya shi tare da alkali, tacewa ta jiki ko ta hanyar tacewa iri-iri ta amfani da izni mai kaushi na abinci da lalata ta amfani da phosphoric ko citric acid da kowane dacewa. abinci mai gina jiki enzyme; sannan bleaching tare da duniya adsorbent da/ko kunna carbon ko duka biyun da deorised da tururi. Babu wani sinadari da ake amfani da shi. Har ila yau, yayin da ake sayar da man girki na kayan abinci, ya kamata a bayyana sunan man kayan lambu da aka haƙa tataccen mai daga cikin tambarin kwandon.

Q. Shin man da aka tace yana da lafiya ga lafiya?

TO. Ee, duk ingantaccen mai da ya dace da matsayin FSSAI suna da lafiya ga lafiya. Gyarawa yana ƙara kwanciyar hankali. Duk da haka, yana da kyau a nemi mai dafa abinci budurwa ko budurwa a duk inda zai yiwu don samun mafi girman tsarin tsarin mai na mai.

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