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Dole ne a kalla

Karka Rasa

Gida Lafiya Gina Jiki Gina Jiki oi-Shamila Rafat Ta Shamila Rafat a kan Mayu 6, 2019

Man kwakwa shine mai mai cin abinci a cikin gidaje daban-daban a duniya. Ana fitar da man daga ƙwallen ƙwanƙollen kwakwa. Manya manyan nau'ikan man kwakwa sun hada da danyen dan tsako da na budurwa kwakwa ^[1] .

Gefen da man kwakwa yake da shi akan mai dahuwa wanda yake dauke da dogayen sarkar mai shi ne, man kwakwa, musamman budadden kwakwa (VCO), yana da wadatattun kayan mai a cikin matsakaici. Wannan gaskiyar ta sa ta zama abinci mai aiki wanda za'a iya la'akari dashi don bayar da fa'idodi daban-daban na kiwon lafiya ^[biyu] .

Darajar abinci na Man Kwakwa

Giram 100 na man kwakwa na dauke da ruwa 0.03 g, 892 kcal (makamashi) kuma su ma suna dauke da shi

99.06 g mai mai
1 m alli
0.05 MG baƙin ƙarfe
0.02 mg zinc
0.11 MG Vitamin E
0.6 µg Vitamin K

Amfanin Man Kwakwa Ga Lafiya

Akwai wasu fa'idodi na shan man kwakwa, musamman nau'ikan kwayoyin.

1. Yana taimakawa wajen rage kitse a ciki

Shekaru da yawa, an san kwakwa a matsayin mai hana ɗanƙo. Ara ga wannan ƙimar rage yawan ci shine ikon ƙona kitse. Duk waɗannan sun haɗu don sanya shi kayan aiki mai ƙarfi don ƙona kitse a cikin jikinku, musamman mawuyacin cire kayan mai a ƙugu.

2. Yana kara karfin kariya

Man kwakwa, mai wadataccen mai mai ƙanshi, an san shi da ƙarfin haɓaka rigakafi kuma ^[3] . An tabbatar da kitse mai mai yawan tasiri a jikin ƙwayoyin cuta. Kamar yadda kayan hade-hade na membranes din, tushen kuzari da karfin siginar kwayoyin, asid acid mai tasiri kai tsaye kan kunna kwayar halitta ^[4] .

3. Daidaita kwayoyin halittar mace

Matsakaicin sarkar mai mai ƙamshi wanda aka samu a kwakwa suna da alhakin haɓaka metabolism na jikin mutum lokacin cinyewa. Kyakkyawan jujjuyawa yana haifar da haɓaka cikin aikin ƙwayoyin halitta da kuma hormones a cikin jiki.

4. Yana inganta lafiyar kashi

Abubuwan da ke da 'yanci na kyauta, tare da damuwa mai raɗaɗi, an san su suna taka muhimmiyar rawa a farkon osteoporosis. A saboda wannan dalili ne aka ba da shawarar antioxidants don rigakafi da magani na osteoporosis.

Gwajin gwaji akan beraye sun tabbatar da cewa budurwa kwakwa ta inganta ƙashi ƙwarai, tana hana ƙashin jijiya da yawa. Ana iya danganta wannan ga kasancewar adadi mai yawa na polyphenols na anti-oxidative a cikin VCO ^[5] .

5. Yana hana masu ciwon suga

Kiba yana da alaƙa da alaƙa da wasu yanayi masu alaƙa kamar su insulin juriya (IR), ciwon sukari, cututtukan zuciya, hauhawar jini, da cutar hanta mai mai haɗari. Tare, waɗannan ana kiran su da Cutar Ciwon Ciki. Duk da yake akwai wasu dalilai masu ba da gudummawa, abincin mai yiwuwa ya fi dacewa da su duka ^[6] .

Akwai shaidu da yawa da ke nuna cewa kitsen mai daga man kwakwa na iya zama da fa'ida cikin rigakafin da kuma warkar da ciwon suga, tare da samun irin wannan tasirin a kan sauran yanayin da aka haɗa a cikin Ciwon Cutar Mutuwar Magunguna ^[7] .

6. Yana hana hawan jini

Inara yawan jini ko hauhawar jini shine babban abin da ke haifar da atherosclerosis ko haɓakar plaque a jijiyoyin jini, cututtukan zuciya, da bugun jini. An ga hauhawar jini ana haifar da shi mai yawa, ta hanyar salon rayuwa mara kyau ^[7] .

Amfani da man kwakwa, musamman man kwakwa na budurwa, yana inganta tasirin antithrombotic wanda ke da alaƙa da ƙananan matakin ƙwayar cholesterol kuma yana hana ƙwayar platelet ^[8] .

7. Yana daga HDL cholesterol

An yi amannar cewa kwakwa za ta iya ƙara kyakkyawan HDL a cikin jikinku, a lokaci guda kuma ta juya LDL mara kyau ta zama sifar da ba ta cutarwa sosai.

8. Yana inganta narkewar abinci

Amfani da man kwakwa na inganta narkewar abinci. Matsakaicin sarkar mai mai mai a cikin kwakwa na taimakawa wajen inganta narkewar abinci da ruɓewar ledoji, ta hanyar inganta kwayar mai da kuma rage yawan sanya kitse a wurare daban daban a jiki. ^[9] .

9. Mai kyau ga gashi, fata da hakora

Za'a iya samun wasu fa'idodin man kwakwa koda ba tare da shan mai ba. Gabaɗaya an gaskata cewa man kwakwa yana ba da fa'idodin kiwon lafiya da yawa. Inganta lafiyar jiki gami da yanayin bayyanar gashi da fata gabaɗaya, an ga amfani da man kwakwa domin rage alamun cututtukan fata daban-daban, kamar su eczema. Shima yin amfani da man kwakwa a jiki yana da tasirin shayarwa.

Ana iya kiyaye lalacewar gashi zuwa wani mizani ta hanyar shafa man kwakwa. Hakanan yana aiki azaman ƙaramin hasken rana kuma yana iya toshe kusan 20% na cutukan UV na rana.

A fannin likitan hakori, za a iya amfani da man kwakwa a matsayin abin wanke baki a matsayin wani bangare na aikin da ake kira jan mai. Tsarin jan mai ana yawan yarda dashi don inganta lafiyar hakori ta hanyar rage warin baki da kashe ƙwayoyin cuta masu cutarwa a cikin baki.

10. Yana inganta lafiyar hanta

Kiba ya kasance yana hauhawa a duniya, sananne ne wanda yake da alaƙa da haɗin haƙuri na glucose, cututtukan zuciya, ƙananan kumburi, kazalika da cutar hanta ^[10] . An ga wasu canje-canje na abinci don sarrafa kiba, da magance cututtukan haɗi haɗe da haɗuwa.

Man kwakwa, musamman budurwa kwakwa (VCO), an gani don saukad da sinadarin glucose da sinadarin lipid, inganta haƙuri haƙuri, tare da rage hawan hanta mai haɗari ko tarin kitse a cikin hanta, wanda ke haifar da yanayin da ake yawan kira da 'mai hanta ' ^{[goma sha]} . Koyaya, kamar yadda aka gudanar da gwaji na asibiti a kan beraye, har yanzu ana aiki mai yawa don tabbatar da fa'idodin kiwon lafiya akan hanta ɗan adam.

11. Yana maganin cututtukan fungal

Gwaje-gwajen asibiti sun tabbatar da cewa man kwakwa, a 100% maida hankali, ya fi fluconazole tasiri wajen magance cututtukan fungal da Candida ta haifar.

Tare da sabbin nau'ikan 'Candida' da ke fitowa kwanan nan wadanda suke da tsayayyar magani, za a iya amfani da man kwakwa yadda ya kamata don magance cututtukan fungal ^[12] .

Illolin Man Kwakwa

Baya ga fa'idodi iri-iri da ake da'awa don man kwakwa, akwai wasu tasirin sakamako da aka sheda haka.

1. Yana haifar da karin kiba

Ya wadata a cikin cikakken mai, mai kwakwa, ko dai duka ko a matsayin mai, ya kamata a sha shi a matsakaici.

Tsakanin ƙara yawan sha'awar masu amfani da jita-jitar watsa labaru game da fa'idodi masu fa'ida na amfani da man kwakwa, an mai da hankali sosai kan man kwakwa kasancewar kayan aiki ne masu ƙarfi don rage nauyi. Koyaya, yakamata a kiyaye gaskiyar cewa kafofin watsa labaru sun fi yawan karatun karatu tare da man MCT gaba ɗaya ba man kwakwa musamman ba ^[13] .

Ana buƙatar ƙarin bincike, musamman gwaji na asibiti na dogon lokaci, don samar da hanyar haɗi da ba za a iya musuntawa ba tsakanin man kwakwa da rage nauyi, wato, idan da gaske akwai hanyar haɗi ^[14] .

2. Zai iya haifar da rashin lafiyan

Kuskuren kuskure, ana ba mutane da sananniyar rashin lafiyan kwayoyi shawarar su guji kwakwa suma. Koyaya, kamar yadda kwakwa (cocos nucifera) 'ya'yan itace ne kuma ba goro ba saboda haka, ba daidai bane a ɗauka cewa wani ma zai iya zama mai rashin lafiyan kwakwa idan yana da alerji na goro.

Amsar rashin lafia ga kwakwa, kodayake ba safai ake shaidarsa ba, da wuya a yi watsi da ita. Rahoton da aka ruwaito game da halayen rashin lafiyan da aka samu a kwakwa sun haɗa da halayen anaphylactic ^{[goma sha biyar]} . Maganin rashin lafia ga kwakwa na tsari ne. Kodayake ba safai ba ne, haɗarin rashin lafiyar ya sa ya zama dole - a Amurka - don ambaton kwakwa a sarari akan abin da ya ƙunsa.

3.Ba mai karfin kwayar cuta

Kar a manta cewa kayan kwalliyar da aka gyara sun bambanta da na kwakwalen budadden kwakwa (HVCO) ko na kwakwa na budurwa (VCO) ^[16] . Cirewa ta hanyar hanyar latsawa mai sanyi yana tabbatar da cewa asid acid mai aiki wanda yake aiki azaman kayan aiki a cikin mai ba'a ɓace a cikin VCO ba, yana mai da shi mafi inganci cikin inganci zuwa ingantaccen mai kwakwa.

Koyaya, wasu gwaji na asibiti sun bayyana cewa VCO da HVCO basu da tasiri akan wasu nau'in ƙwayoyin cuta ^[17] .

4. Yana ba da kariya mai sauƙi daga rana

Kwakwa da kyar ya isa ya zama kyakykyawar hasken rana, yana toshe kashi 20% kawai na hasken rana ^[18] .

5. Zai iya haifar da fashewar fata

Monolaurin, wanda aka samo daga lauric acid, ya ƙunshi kusan 50% na yawan kayan mai a cikin kwakwa. Tare da kaddarorin antibacterial, monolaurin na iya taimakawa wajen maganin fesowar kuraje ta hanyar wargaza bakin ruwan jikin mutum na kwayar cuta ^[19] .

Duk da yake mafi yawan mutane na iya amfani da man kwakwa a matsayin mai ƙanshi ko tsabtace fuska, ba a ba da shawarar amfani da mutanen da ke da fata mai laushi sosai ba. Kamar yadda man kwakwa yake da matukar haɗuwa ko kuma yake da alaƙa da toshewar pores, yin amfani da man kwakwa a fuska na iya haifar da ƙuraje ga wasu mutane.

6. Zai iya haifar da ciwon kai

Duk da yake akwai fa'idodi da yawa na shan man kwakwa, yawanci komai na iya zama mara kyau. Iyakance yawan cin man kwakwa na yau da kullun zuwa akalla 30 ml ko cokali biyu.

Yawan amfani da man kwakwa an ga yana haifar da jiri, gajiya da kuma ciwon kai.

7. Zai iya haifar da gudawa

Kamar koyaushe, daidaitawa shine maɓalli. Lokacin cinyewa yau da kullun, koda mutane masu lafiya, man kwakwa na iya haifar da matsaloli daban-daban ciki har da gudawa.

Gudawa, tare da ciwon ciki da maraɓi, ana yawan shaida shi azaman sakamako mafi illa na amfani da man kwakwa. Ana iya danganta wannan ga canjin cikin ƙwayoyin hanji ko sugars da aka samu a cikin mai mai jawo ruwa da yawa a cikin hanjinku.

shawarwarin girma gashi ga mata

8. Zai iya haifar da fushin fata lokacin da aka sanya shi a bude raunuka

Sananne ne game da dukiyar ta mai kumburi, ana iya amfani da man kwakwa da kyau don warkar da ƙananan matsalolin fata.

Koyaya, dole ne a tuna cewa kawai man kwakwa ya kamata a shafa shi ga fata mara kyau. Lokacin da ake amfani da shi don buɗe raunuka, man kwakwa na iya haifar da ƙaiƙayi, redness da ƙwarin fata.

Lafiyayyen Man Kwakwa

Napa salat na kabeji tare da man shafawa na man kwakwa

Sinadaran ^[ashirin]

1 tablespoon sabo ne grated ginger
1 tablespoon waken soya miya
1 miso manna miso
2 tablespoons na kwakwa vinegar
3 tablespoons sabo ne aka matse ruwan lemu
1/2 kofin man kwakwa
Piecesan 12 masu ɗaukar hoto
3/4 kofin sikakken yanka scallions
1 Napa Kabeji - kofuna 8 zuwa 10, yankakken yanka
2 kofuna waɗanda sugar karye Peas - yankakken
Lemo 1 & frac12 lemu

Kwatance

Zaba man kwakwa a cikin microwave har sai ya narke.
Mix ginger, soya sauce, miso paste, ruwan lemu da ruwan kwakwa a cikin ƙaramin kwano.
Zuwa ga hadin da ke sama, hada man kwakwa mai karfi da karfi.
Sanya wannan a gefe.
Yi amfani da wuka don cire yankin lemu. Yanke tare da bangon membrane ta amfani da wuka mai kaifi don samun dunkulen lemu.
Auki babban kwano, ƙara bakin ciki na Napa kabeji, lemu da kuma peas mai saurin narkewa.
Zage tufafin kuma jefa da kyau. Rike shi gefe.
Yanke kimanin kayan kunu 12 cikin madaidaitan inci & frac14 inci kuma raba su daban.
A cikin kwanon rufi mai zafi, ƙara kamar man 1/1 kofi na kwakwa, da zarar man ya yi zafi sosai, ƙara addan kunshin. A ci gaba da jujjuyawa kada ya kone.
Da zarar sun zama launin ruwan kasa, cire su a cikin tawul ɗin takarda kuma yayyafa ɗan gishiri.
Theara cakuda salatin da aka shirya da scallions da soyayyen kayan kunshi.

Duba Bayanin Mataki

[1]Wallace, T. C. (2019). Illolin Kiwon Lafiya na Man Kwakwa - Nazarin Labari na Shaidun Yanzu Jaridar Kwalejin Nutrition ta Amurka, 38 (2), 97-107.
[biyu]Ghani, N. A. A., Channip, A. A., Chok Hwee Hwa, P., Ja'afar, F., Yasin, H. M., & Usman, A. (2018). Kayan kimiyyar sinadarai, karfin antioxidant, da kayan karafa na man kwakwa na budurwa wanda aka samar ta hanyar ruwa da busasshen tsari. Kimiyyar abinci mai gina jiki da abinci mai gina jiki, 6 (5), 1298-1306
[3]Chinwong, S., Chinwong, D., & Mangklabruks, A. (2017). Amfani da Kwayoyin Kwakwa na Dailyara yau da kullun yana ƙara popananan Matakan Cholesterol a cikin Healthan Gudunmawar Lafiya: Aaddamarwar Caddamarwa ta Musamman. -Arin tushen shaidar da madadin magani: eCAM, 2017, 7251562.
[4]Lappano, R., Sebastiani, A., Cirillo, F., Rigiracciolo, D. C., Galli, G. R., Curcio, R.,… Maggiolini, M. (2017). Alamar kunnawa ta lauric acid tana haifar da apoptosis a cikin ƙwayoyin kansa. Gano mutuwa mai mutuwa, 3, 17063.
[5]Yaqoob, P., & Calder, P. C. (2007). Fatty acid da aikin rigakafi: sababbin fahimta game da hanyoyin. Jaridar Ingilishi ta Nutrition, 98 (S1), S41-S45.
[6]Hayatullina, Z., Muhammad, N., Mohamed, N., & Soelaiman, I. N. (2012). Oilarin man kwakwa na budurwa yana hana ɓarkewar kashi a cikin ƙirar ƙirar osteoporosis. -Arin Cikakken Bayani da Magunguna dabam dabam, 2012.
[7]Deol, P., Evans, J. R., Dhahbi, J., Chellappa, K., Han, D. S., Spindler, S., & Sladek, F. M. (2015). Mai na waken soya ya fi mai ƙyau da ƙyama fiye da na kwakwa da fructose a cikin linzamin kwamfuta: tasirin rawar hanta.PloS one, 10 (7), e0132672.
[8]Deol, P., Evans, J. R., Dhahbi, J., Chellappa, K., Han, D. S., Spindler, S., & Sladek, F. M. (2015). Mai na waken soya ya fi mai ƙyau da ƙyama fiye da na kwakwa da fructose a cikin linzamin kwamfuta: tasirin rawar hanta.PloS one, 10 (7), e0132672.
[9]Nurul-Iman, B. S., Kamisah, Y., Jaarin, K., & Qodriyah, H. M. S. (2013). Man kwakwa na budurwa yana hana hauhawar jini da kuma inganta ayyukan endothelial a cikin berayen da ake ciyarwa tare da mai da man dabino mai zafi akai-akai.
[10]Nurul-Iman, B. S., Kamisah, Y., Jaarin, K., & Qodriyah, H. M. S. (2013). Man kwakwa na budurwa yana hana hauhawar jini da kuma inganta ayyukan endothelial a cikin berayen da ake ciyarwa tare da mai da man dabino mai zafi akai-akai.
[goma sha]Wang, J., Wang, X., Li, J., Chen, Y., Yang, W., & Zhang, L. (2015). Hanyoyin Man Kwakwa na Abinci a Matsakaiciyar Sarkar mai Acid Source a kan Ayyuka, Haɗuwa Gawarwaki da Sababin Layi a cikin Maɗaukakiyar Maza. Jaridar Asiya-Australasia na kimiyyar dabbobi, 28 (2), 223-230.
[12]Zicker, M. C., Silveira, A. L. M., Lacerda, D. R., Rodrigues, D. F., Oliveira, C. T., de Souza Cordeiro, L. M., ... & Ferreira, A. V. M. (2019). Man kwakwa na budurwa yana da tasiri don magance lalacewar rayuwa da kumburi wanda aka samu ta hanyar ingantaccen abinci mai dauke da carbohydrate a cikin beraye. Jaridar Biokemistry, 63, 117-128.
[13]Woteki, C. E., & Thomas, P. R. (1992). Yin Canji Zuwa Sabon Tsarin Cin Abincin. Abinci don Rayuwa: Jagorar Hukumar Abinci da Abinci don Rage Haɗarin Rashin Cutar Ku. Makarantar Jami'o'in Kasa (US).
[14]Clegg, M. E. (2017). Sun ce man kwakwa na iya taimakawa asarar nauyi, amma da gaske? - Jaridar Turai ta abinci mai gina jiki, 71 (10), 1139.
[goma sha biyar]Clegg, M. E. (2017). Sun ce man kwakwa na iya taimakawa asarar nauyi, amma da gaske? - Jaridar Turai ta abinci mai gina jiki, 71 (10), 1139.
[16]Anagnostou, K. (2017). An sake duba Allergy na Kwakwar. Yara, 4 (10), 85.
[17]Hon, KL, Kung, J. S. C., Ng, W.G G., & Leung, T. F. (2018). Amincewa da cututtukan atopic dermatitis: sabuwar shaida da larurar asibiti. Magunguna a cikin mahallin, 7.
[18]Hon, KL, Kung, J. S. C., Ng, W.G G., & Leung, T. F. (2018). Amincewa da cututtukan atopic dermatitis: sabuwar shaida da larurar asibiti. Magunguna a cikin mahallin, 7.
[19]Korać, R. R., & Khambholja, K. M. (2011). Hanyoyin ganyayyaki a cikin kariya ta fata daga radiation ultraviolet. Binciken Pharmacognosy, 5 (10), 164.
[ashirin]Rariya. (nd) Kayan girke-girke na kwakwa [Blog post]. An dawo daga https://www.thedevilwearsparsley.com/2017/02/27/coconut-citrus-salad/