Cukuwar Akuya: Gina Jiki, Amfanin Kiwon Lafiya Da Hanyoyin Cin Abinci

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Cuku naman akuya shine ɗayan lafiyayyan cuku da aka ji daɗinsu a duniya. Yana da laushi mai laushi, dandano mai ɗanɗano kuma yana ƙunshe da adadi mai kyau na gina jiki. Cuku ɗin akuya na samar da lafiyayyen mai, furotin mai inganci kuma yana da ƙarancin adadin kuzari fiye da sauran nau'in cuku.

Menene Gashin Cuku

Cuku, wanda aka fi sani da chèvre ana yin shi ne daga madarar akuya. Ya zo a cikin nau'ikan dandano da laushi, daga taushi da yaduwa sabo da cuku zuwa gishiri, cukuɓuɓen cuku.

Duk nau'ikan cukuran akuya ana loda su da kayan abinci masu mahimmanci kamar ƙwayoyin lafiya, furotin, bitamin da kuma ma'adanai kamar su bitamin A, bitamin B2, alli, magnesium, phosphorus, potassium, jan ƙarfe, tutiya da selenium [1] [biyu] .

Ana daukar cuku mai kyau madadin cuku wanda aka yi shi daga madarar shanu saboda yana dauke da furotin mai inganci wanda za a narkar dashi cikin sauki, rashin lactose kuma baya haifar da rashin lafiyan.

Gashin akuya na samar da fa’idodi da dama ga lafiya. Bari mu duba.

bayyana abubuwan da suka shafi lafiyar jiki

Amfanin Kiwan Akuya ga Kiwan lafiya

1. Yana rage cholesterol

Cikakken akuya ya wadatar da shi a cikin ƙwayoyin mai mai ƙanshi (PUFA) wanda ke inganta lafiyar zuciya da kumburi. Wani bincike na 2020 da aka buga a mujallar Nutrients ya gano cewa mutane masu kiba da masu kiba wadanda ke da hadarin kamuwa da cututtukan zuciya wadanda a kullum suke cin cuku 60 na akuya tsawon makonni 12 sun karu sosai da HDL (mai kyau) cholesterol [3] .

2. Yana taimakawa rage nauyi

Kamar yadda ake yin cuku na akuya daga madarar akuya, cinye shi zai iya taimakawa wajen rage kiba saboda madarar akuya tana dauke da sinadarai masu matsakaicin-sarkar - sinadarin capric acid da caprylic wanda ke narkewa cikin sauri kuma yana samar da tushen kuzari kai tsaye wanda ke haifar da daukaka yanayin koshi. Wani bincike na shekarar 2017 ya ba da rahoton cewa mutanen da suka cinye abincin karin kumallo-madara wanda ke dauke da cuku na akuya ya rage sha'awar cin abincin sosai kuma hakan ya haifar da rage yunwa idan aka kwatanta da karin kumallo-madarar shanu [4] .

Feelingara yawan cikewa da rage yunwa na iya taimakawa haɓaka ƙimar kiba.

manyan litattafan batsa 10

Wani binciken ya nuna cewa cuku na akuya na da tasiri wajen rage nauyin jiki, BMI da kuma zagayen kugu a cikin masu kiba da masu kiba [5] .

3. Tallafin lafiyar kashi

Cuku akuya kyakkyawan tushe ne na ma'adanai masu mahimmanci kamar alli, phosphorus da tagulla waɗanda jiki ke buƙata don gina ƙashi mai ƙarfi da lafiya. Calcium muhimmin ma'adinai ne wanda ke taimakawa wajen gina ƙashi mai ƙoshin lafiya da kuma rage haɗarin cutar sanyin ƙashi. Phosphorus wani mahimmin ma'adinai ne wanda ke aiki tare da alli a jikinka don kiyaye kashin ka lafiya da ƙarfi. Copper wani mahimmin ma'adinai ne wanda aka gano yana taka muhimmiyar rawa a lafiyar ƙashi da kiyaye shi [6] [7] .

4. Yana inganta lafiyar hanji

Amfani da cuku na akuya an danganta shi da hanjin lafiya saboda ya ƙunshi nau'ikan maganin rigakafi da dama ciki har da L. plantarum da L. acidophilus [8] . Magungunan rigakafi kwayoyin cuta ne masu kyau wadanda ke taimakawa lafiyar hanji kuma yana hana matsalolin narkewar abinci.

5. Yana rage kurajen fuska

Cukuran akuya na dauke da sinadarin capric acid wanda aka nuna ya mallaki cututtukan anti-inflammatory da antibacterial. Nazarin dabba da nazarin-gwajin tube sun gano cewa sinadarin capric acid na da tasiri wajen yaƙar P. acnes, wani nau'in ƙwayoyin cuta da ke haifar da kuraje a fata [9] .

hanyoyi na halitta don cire alamun pimples

6. narkewar abinci cikin sauki

Cuku akuya kyakkyawan zabi ne ga mutanen da basu iya narkar da lactose ko kuma rashin lafiyan cuku saboda saniyar akuya tana da tsarin sunadarai daban daban kuma shima yana da kyau a cikin lactose fiye da cakin saniya. Bugu da kari, cuku na akuya na dauke da sinadarin A2, sinadarin furotin wanda ba shi da kumburi kuma ba shi da wata illa kamar A1 casein, wani nau'in furotin da ake samu sosai a cikin cuku saniya, don haka cin cuku da akuya ba zai iya haifar da cuta mai narkewa ba kuma zai kawo sauki a narkewa [10] .

Hanyoyi Don Hada Cuku Akuya A Cikin Abincinku

• Yada cuku mai taushi akan kayan toya tare da avocado, kayan lambu mai laushi da kwai don lafiyayyen, lafiyayyen karin kumallo.
• Cheeseara cuku mai laushi mai laushi a cikin kaza ko salatin kore a matsayin salatin salad.
• Cheeseara cuku na akuya da yankakken apple a kan bishiyoyi don ɗanɗano, lafiyayyen abinci.
• Sanya cuku na akuya zuwa girkin da kuka fi so ko girkin frittata.
• Naman kaji mai kaza tare da cuku da ɗanyen ganye da kuma gasa shi a cikin tanda.
• Cook omelette tare da cuku, namomin kaza da ganyen sabo.
• Cheeseara cuku na akuya zuwa mashed dankali.
• Cheeseara cuku na akuya a cikin oatmeal da aka dafa sannan a saka 'ya'yan itace ko kayan lambu kamar yadda ake ɗorawa.
• Yi amfani da cuku lokacin yin pizza na gida ko burodi mai laushi.
• Cheeseara cuku na akuya a cikin kayan miya don ƙara rubutu da dandano.
• Haɗa cuku mai laushi da ɗan zuma kaɗan kuma yi amfani da 'ya'yan itace da aka yanka don kayan zaki mai koshin lafiya.

Girke-girken Gwanin Gurasa

Berry akuya salatin girke-girke [goma sha]

Sinadaran:

• 1 yanka jajayen albasa
• 1 tbsp man avocado
• Hannuwan latas
• N kofin walnuts, kamar yankakken
• ½ kofin tumatir, rabi
• 1 kofin gauraye berries
• ½ kofin rasberi vinaigrette
• 100 g cuku, ya gurɓata
• Gishiri mai gishiri da barkono baƙi

Hanyar:

• Yi amfani da tanda zuwa digiri 350.
• A cikin kwano, jefa albasa, gyada, man avocado, gishirin teku da barkono baƙi.
• Sannan ki sanya kayan hadin a jikin takardar ki gasa shi na tsawan mintuna 15-20. Ajiye shi gefe don sanyaya.
• A cikin wani kwanon, jefa letas, tumatir tumatir, cuku na akuya, 'ya'yan itace, albasa gasasshe, gyada da kuma kanana mai rasberi. Yi aiki kuma ku ji daɗi.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin