Hypertrophic Cardiomyopathy: Cutar cututtuka, Dalili, Jiyya da Rigakafin Duba Samfura Don Faɗakarwa Cikin Gaggawa BADA Sanarwa Don Faɗakarwar Yau da kullunKawai A ciki
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Madara mai tsire-tsire ko madara mai cin nama a ko'ina. Daga ƙananan shagunan kofi zuwa gidajen abinci masu almubazzaranci, madara mai tsire-tsire ba ƙaramar kayan marmari ba ce, amma wani ɓangare ne na abincin mutum na yau da kullun. Ofaya daga cikin karuwar shaharar madara mara ƙarancin zalunci ana iya danganta shi ga ragin yawan mutane na narkar da lactose bayan ƙuruciya. Nazarin ya nuna cewa kusan kashi 90 na manya a duniya ba su da haƙuri da lactose a hankali [1] . Dayan dalilin kuwa shine zuwan Veganism - hanyar rayuwa wacce ke neman ware duk nau'ikan amfani da, da kuma zaluntar, dabbobi don abinci, sutura ko wata manufa.
Tare da bukatar madara mai tushen tsiro a kan tashi, bari mu san wasu sanannun nau'ikan madara mara kyau da amfanin da suke da shi a jikinku.
Menene Milk-tushen Milk?
Madadin mara lactose zuwa madarar shanu, madara mai tsire-tsire ko madara mai cin nama ana yin ta ne daga almond, cashew, oats, shinkafa ko kwakwa. Hakanan ana kiransa da mylk, madara mai tsire-tsire ba kawai rashin zalunci bane amma kuma yana da abubuwa daban-daban ƙarin fa'idodi . Amountarancin kitse a cikin waɗannan nau'ikan mylk, tare da kyakkyawan furotin da ke cikin sa madarar vegan ta zama madaidaiciyar madaidaiciya ga madarar shanu ko ta akuya - asali madara mai lactose a ciki.
Abincin da ba shi da madara yana taimaka wa jikinka da cikakkiyar lafiyarka ta hanyoyi daban-daban kamar inganta narkewa, hana hawan fata, inganta ragin nauyi, inganta ciwan jiki da matakan kuzari kuma ba ya haifar da wani kumburi wanda zai haifar da ci gaban ƙwayoyin cuta mara ƙoshin lafiya da ke da nasaba da wasu cututtuka na yau da kullun ko yanayi ciki har da gut.
black cumin tsaba don gashi
A cikin labarin na yanzu, za mu yi la'akari da wasu nau'ikan nau'ikan madara mai tsire-tsire da yadda suke taimakawa inganta rayuwa mai kyau.
1. Ni Madara ne
Madadin da aka fi amfani da shi don madarar shanu, karatu ya tabbatar da cewa madarar waken soya shine mafi daidaitaccen abinci mai gina jiki na madarar madara mai tsire-tsire. Binciken ya kwatanta madara mai tsire-tsire da ta sauran kwatankwacin irin wannan da madarar shanu da madarar waken soya ya fi kusa da nonon shanu. An yi shi daga wake na waken soya, nau'in madara ya dace da waɗanda ba su haƙuri da lactose.
Fa'idodi
- Mawadaci a ciki furotin , madarar waken soya na iya taimakawa wajen inganta daidaitaccen abinci.
- Tushen abinci na estrogen da progesterone da aka samo a cikin kayan madara na waken soya a daidaiton matakan hormone a cikin mata yayin al’ada.
- Da madara mai tsire-tsire kuma ba shi da cholesterol kuma an cushe shi da muhimman ƙwayoyin kitse da ƙananan ƙwayoyin mai (waɗanda suke na kirki) wanda ke taimaka wajan rage cholesterol da inganta lafiyar zuciya da jijiyoyin jini.
Sakamakon sakamako
- Madarar waken soya na da babban kalori - wanda ke haifar da karin kiba.
- Da yake waken soya na daya daga cikin cututtukan da ake yawan shafawa, shan madarar waken soya na iya haifar da kumburi, amya, gudawa, kumburin ciki, ciwon kai da amai ga wasu mutane.
- Childrenananan yara suna da saurin kamuwa da cututtukan soya.
2. Madarar Almond
Na biyu sanannen zaɓi a cikin maras cin nama, madarar almond ana yinta ne ta hanyar jiƙa almond a cikin ruwa sannan kuma a haɗa shi kuma a jujjuya shi. Madarar almond mai ɗanɗano tana da ƙarancin kuzari kuma tana da ƙarancin carbohydrates - yana mai da shi dacewa da rage cin abinci mara ƙanƙanci. Masu bincike sun ba da shawarar cewa madarar almond wani zaɓi ne mai tasiri ga yara da manya waɗanda ke fama da laula ko rashin haƙuri ga madara. Idan aka kwatanta da shinkafa da madarar waken soya, madaran almon a zahiri yana da mafi yawan bitamin da kuma ma'adanai da suka haɗa da jan ƙarfe, tutiya, ƙarfe, magnesium, calcium, potassium da dai sauransu.
tsarin abinci don samun nauyi
Fa'idodi
- Yana da babban abun ciki na ƙwayoyin cuta mai ƙarancin ƙarfi (MUFA) wanda zai iya taimakawa cikin raunin nauyi da kula da nauyi .
- Wannan madara mara cin nama kyakkyawa ce ta halitta mai ƙwayoyin bitamin E.
- Madarar almond mai ɗanɗano ba ta ɗaga matakan sikarin cikin jini, saboda haka, sa shi mai amfani ga mutanen da ke da ciwon sukari.
Sakamakon sakamako
- Wasu nau'ikan madarar almond ƙunshe da ƙarin sukari, wanda ba ƙari mai lafiya bane.
- Yawancin alamomi suna ɗauke da ƙari kamar carrageenan don yin kauri da hana rabuwa, wanda na iya haifar da kumburin hanji da lalacewa.
- Mutanen da ke fama da ƙoshin bishiyar itacen ya kamata su guji madarar almond.
- Ba haka bane fin so yara kamar yadda yake a cikin furotin da adadin kuzari.
3. Madarar Oat
Na dabi'a mai daɗi daga hatsi, madara oat yana da gina jiki kuma yana dauke da fiber mai narkewa. Wadatar da bitamin da alli, madara yana da ƙarancin mai mai ƙoshi. Fiber mai narkewa a ciki yana ba madara mai laushi mai laushi kuma idan aka kwatanta da sauran nau'ikan madara mai tsire-tsire, madarar oat tana da mafi yawan adadin kuzari da carbohydrates. Koyaushe zaɓi don madarar oat maras yisti.
Fa'idodi
fina-finai masu dadi don kallo
- Yana da amfani ga mutane tare da rashin haƙuri ko cutar celiac.
- Madarar Oat tana da yawa a cikin beta-glucans (fiber mai narkewa) wanda ke taimakawa ƙananan cholesterol na jini.
- Sau da yawa ana ƙarfafa shi da alli da bitamin D, wannan madara mai cin nama tana inganta lafiyar kashi .
- Fiber mai narkewa a cikin madarar oat yana taimakawa saurin narkewa kuma yana sa ka ji daɗi na tsawon lokaci.
- Hakanan yana taimakawa daidaita matakan sukarin jininka.
Sakamakon sakamako
- Kauce wa madarar oat mai daɗi ko ɗanɗano saboda suna da sukari sosai.
- Oat madara tare da ƙara sukari na iya tasiri lafiyar narkewa kuma zai iya canza gut microbiome.
4. Madarar Hemp
An yi shi daga ƙasa, soyayyen hatsi, madara mai yalwa ba ta ƙunshe da tasirin psychoactive na Cannabis sativa plant. Mai girma a cikin furotin da omega-3 da omega-6 mai da ba a ƙoshi ba, madara mai yawa ba shi da kyauta. Koyaya, wasu nau'ikan sun ƙara sukari wanda ya ƙunshi ruwan shinkafa mai ruwan kasa, ruwan ɗumi, ko sukarin kara.
yadda ake cire tan a rana 1
Fa'idodi
- Nazarin Nuna cewa madara mai tsami zata iya taimakawa wajen rage yawan cholesterol din mutum.
- Da yake yana da wadata a cikin mai mai mai Omega-3 wanda ake kira alpha-linolenic acid (ALA), madarar hemp na iya taimakawa rage haɗarin kamuwa da cututtukan zuciya da kumburi.
- Kasancewar omega-6 da omega-3 fatty acid na iya taimakawa wajen inganta lafiyar fata.
5. Madarar Kwakwa
Irin wannan madarar ana yin ta ne daga farin naman kwakwa. Madarar kwakwa tana da dandano mai daɗi kuma tana da ƙarancin furotin kamar madarar almond. Idan aka kwatanta da sauran nau'ikan madara masu tsire-tsire, madarar kwakwa tana ƙunshe da ƙananan ƙwayoyin triglycerides masu amfani mai amfani wanda zai amfani lafiyar mutum gaba ɗaya.
Fa'idodi
- Da ƙwayoyin triglycerides a cikin madarar kwakwa na taimakawa inganta matakan kuzarin mutum.
- Yana iya taimakawa inganta tsarin garkuwar mutum.
- Matsakaicin sarkar triglycerides (MCTs) na iya taimakawa inganta lafiyar zuciyar mutum ta hanyar inganta matakan HDL (mai kyau) na cholesterol da rage matakan ƙananan lipoprotein masu lahani (mummunan cholesterol) waɗanda ke da alaƙa da cututtukan zuciya.
Sakamakon sakamako
- Yana da arziki a ciki kitsen mai wanda zai iya haifar da hauhawa a cikin LDL (mara kyau) cholesterol kuma ƙara haɗarin cututtukan zuciya da bugun jini.
- Yawan shan madara na iya haifar da kiba.
- Hakanan madarar kwakwa tana ɗauke da ƙwayoyi masu ƙayatarwa wanda zai iya haifar da lamuran narkewa, kamar su gudawa ko maƙarƙashiya, ga mutanen da ke fama da cututtukan hanji.
- Mutanen da ke da alaƙa da goro na itacen za su iya shan madarar kwakwa, duk da haka wasu sunadarai a ciki na iya haifar da halayen rashin lafiyan kamar ciwon ciki, tashin zuciya, amai, gudawa da ƙaiƙayi ko jin haushi na bakin, maƙogwaro, idanu, ko fata.
6. Madarar Shinkafa
Anyi ta hada shinkafa da ruwa mil mil, madarar shinkafa yana da dandano mai dadi kuma ya zo a cikin nau'ikan dandano. Kamar yadda ya fito daga hatsi, madarar shinkafa tana da babban abun cikin carbohydrate. Madarar shinkafa ita ce mafi yawan hypoallergenic idan aka kwatanta da sauran zaɓuɓɓuka kuma tana da mafi yawan adadin manganese da selenium idan aka kwatanta da sauran madadin madara.
Fa'idodi
- Kasancewar antioxidants a cikin madara yana taimakawa hana kamuwa da cuta da kuma bunkasa garkuwar ku.
- Madarar shinkafa tana da ƙarancin mai mai ƙyama sosai, yana mai da ta dace da tsarin rage kiba.
- Yana da amfani ga mutanen da ke fama da cutar cholesterol.
- Kyakkyawan tushen bitamin na B, madarar shinkafa na iya taimakawa haɓaka ƙarancin mutum, wurare dabam dabam da aikin jijiya.
- An tabbatar da inganta lafiyar zuciya da jijiyoyin jini.
Sakamakon sakamako
- Yana da yawa a cikin carbohydrates, saboda haka shine mafi kyawun zaɓi ga mutanen da ke fama da ciwon sukari.
- Rashin sarrafa madarar shinkafa na iya haifar da haɗarin lafiya ga jarirai da yara saboda matakan arsenic marasa tsari.
Wasu daga cikin nau'ikan nau'ikan madara na tsire-tsire sune madara mai laushi wanda shine ɗayan mafi kyaun tushen tsire-tsire na omega-3 fatty acid, madarar cashew wanda shine madaidaicin madadin waɗanda ke kallon calorie da carbohydrates, da madarar gyada wanda yake da kyau asalin omega-6 mai mai.
A Bayanin Karshe…
Kodayake madarar madara na da fa'idodi, nazari da rahotanni iri-iri sun nuna cewa madara mai tsire-tsire tana da matukar amfani ga lafiyar baligi. Idan aka kwatanta shi, madara mara cin nama tana ƙasa da sukari da adadin kuzari, baya haifar da sakin homonin ICF-1 (wanda ke da alaƙa da haɓakar ƙwayar kansa da ƙuraje) kuma suna da sauƙin narkewa.
jeera amfani da nauyi asara
Koyaya, wasu daga cikin cutarwa na wannan madara mai tsire-tsire shine cewa sunadaran sunadarai, alli, da wasu bitamin da ma'adanai, don haka mutum yana buƙatar ya nemi wasu. Gabaɗaya, abubuwan sha na tsire-tsire ba ainihin madaidaicin madarar shanu bane amma basu da zalunci kuma suna da ƙoshin lafiya. Ga babban mutum, madara mai tsire-tsire shine mafi kyawun zaɓi.
Duba Rubutun Magana- [1]Oak, S. J., & Jha, R. (2019). Hanyoyin maganin rigakafi a cikin rashin haƙuri na lactose: nazari na yau da kullun. Binciken mai mahimmanci a cikin kimiyyar abinci da abinci mai gina jiki, 59 (11), 1675-1683.
