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Wanene bai damu da man shanu ba? Daga yara har manya, kowa yana son shi saboda suna da daɗi. Man goro na iya zama abin ciye-ciye na motsa jiki da sauri kuma a matsayin babban tushen ƙoshin lafiya. Bari mu gano darajar abinci mai kyau na man gyada, man almond da man shanu.
Kwayoyi suna da ban sha'awa ga lafiyar ku kuma karatun ya nuna cewa mutanen da suke cin kwayoyi a kullun suna da ƙananan ƙwayoyin cholesterol, mafi kyawun tsoka da ƙashi kuma ana kiyaye su daga cutar kansa.
Don haka, wannan shine dalilin da ya sa ya kamata ku haɗa da ƙwayoyi da man goro a cikin abincinku. Almond butter, cashew butter da kuma man gyada na iya zama iri ɗaya a gare ku amma suna da manyan bambance-bambance a cikin abubuwan gina jiki.
Man gyada VS Almond Butter VS Cashew Butter
Anan ga bayanin abinci mai gina jiki game da nau'ikan goge goro iri uku.
Gyada Man Gyada
Gyada man gyada shine man shanu da aka fi amfani da shi. Cokali biyu (32 g) na man gyada na ƙunshe da adadin kuzari 190 da kuma kitse 16 g. Sugar da kayan mai sun bambanta a cikin nau'ikan man shanu na man gyada.
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Gyada man gyada na da adadi mai yawa wanda yake dauke da sinadarin mai da kuma polyunsaturated fatty acid. Hakanan shine kyakkyawan tushen furotin, magnesium, selenium, potassium, calcium, jan ƙarfe, ƙarfe, da aan bitamin na B. Aikin oce 1 (28.3 g) na man gyada na samar da kashi 15 cikin 100 na bukatun ka na yau da kullum na bitamin E, g g 7 na furotin, da 2.5 g na zare.
Amfanin Lafiyar Man Gyada
Gyada ko man gyada kyakkyawan tushe ne na resveratrol, antioxidant wanda zai iya kare ka daga cututtukan daji, cututtukan zuciya, cututtukan jijiya na degenerative, da ƙwayoyin cuta ko fungal. Hakanan, samun man gyada zai rage haɗarin saurin mutuwa, kiyaye ciki gaba ɗaya, zai haɓaka kuzarinka ya kuma ba ka lafiya da tsokoki da jijiyoyi.
Masu binciken sun gano cewa mutanen da suke cin gyada suna da lafiyar zuciya sosai har ma masana kiwon lafiya sun ce man gyada na da amfani a jiki.
Koyaya, yawancin nau'ikan man shanu na gyada sun haɗa da ƙara sukari da mai da ke cikin hydrogen kuma a ɗaya hannun, nau'ikan halittu da na ɗabi'a na iya ƙara zaƙi da ƙarin mai don samun yanayin laushi.
Wannan na iya sanya ku cikin gyara, don haka, yana da kyau ku cinye man gyada a cikin matsakaici.
Cashew Nut Butter Darajar Abincin Abinci
Adadin adadin kuzari da kayan mai mai na man shanu sun kusan kama da na man gyada, amma yana da ƙarancin furotin da ƙarin carbohydrates.
Man shanu mai laushi na fili, ba tare da gishiri yana da adadin kuzari 94, 4 g na jimillar carbohydrates, g g 3 na furotin da 2 g na sodium. Hakanan yana dauke da kashi 4 na karafa da kashi 1 cikin dari na sinadarin calcium. Kodayake, man shanu ya kasance ƙasa da furotin idan aka kwatanta da man gyada, yana da yawan abubuwan gina jiki kamar jan ƙarfe, ƙarfe da phosphorus, da sauransu, kuma yana ƙunshe da adadi mai yawa na maiko.
Amfanin Lafiya Ga Cashew Nut Butter
Man shanu na kashu yana da amino acid da lafiyayyen kitse wadanda ke taimakawa wajen kiyaye zuciyar ka cikin koshin lafiya. Magnesium abun ciki yana haɓaka saurin kuzari kuma yana inganta rigakafin ku. Hakanan yana da kyau ga ciwon sikari, yana yaƙi da masu cutar kyauta kuma yana dakatar dasu daga lalata membrane na DNA, kuma yana rage haɗarin duwatsun gallbladder.
Almond Butter na Gina Jiki
Almond butter yana da yawan fiber da furotin wanda ke sa ya zama da amfani ga tsokoki kuma yana sa ku ji cikakke. Ya fi yawan kitse mai narkewa kusan kashi 50 cikin ɗari da kusan rabin adadin mai mai ƙamshi.
Almond butter ya ƙunshi kashi 7 cikin ɗari na alli, kashi 3 cikin ɗari na ƙarfe da kashi 26 na bitamin E. Cokali 1 na bawon almond yana bayar da g 2 na furotin, adadin kuzari 100, g 10 na mai, 1 g zaren abinci da kuma 4 g na duka carbohydrates. Hakanan ya ƙunshi riboflavin mai yawa, ƙarfe, potassium, da sauran ma'adanai masu mahimmanci.
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Amfanin Lafiyayyen Bututun Almond
Ormondic almond butter zai baku antioxidants wanda ya zo daga bitamin E kuma yana taimakawa wajen rage cholesterol. Servingaramin ruwan almond yana da adadi mai yawa na magnesium wanda yake da kyau ga lafiyar zuciya kamar yadda yake haɓaka yawo da jini, oxygen da abinci. Kasancewar sinadarin potassium yana da kyau dan kiyaye karfin jini, kwanciyar hankali, taimakon sinadarin calcium da jan karfe a cikin aikin tsoka da kuma kiyaye tsarin kwarangwal dinka mai karfi.
Fa'idodin Duk Man Gyada
Duk man goro uku suna dauke da phytosterols, waxanda sune nau'ikan shuka na cholesterol na dabba. Wannan na iya taimakawa wajen rage yawan matakan cholesterol (LDL) a cikin jikinku. Waɗannan ma ingantattun hanyoyin samun furotin ne, ma'adinai da ƙoshin lafiya. Don haka, zaɓi abin da kuka fi so kuma ku cinye don samun fa'idodi duka!
Raba wannan labarin!
