KIRKI YANA DA FA'IDA DA KUMA ILLOLIN CIWON SUKARI

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Ananyan itace sune ofanyen tsire na kayan gargajiya wanda yayi kama da kwayoyi a cikin dandano da ƙirar sunadarai. Masu cin abinci masu bada shawara suna bada shawarar hada shi a cikin abincin mutane masu lafiya da masu ciwon sukari.

Menene gyada ta ƙunsa menene amfanin?

Kirki na da wadataccen abu a cikin kananan abubuwa da na macro da ke da mahimmanci ga mutum. 100 grams ya ƙunshi:

mai 45,2 g;
sunadarai 26.3 g;
carbohydrates 9.9 g.

Ragowar shine ruwa, fiber na abinci, polyphenols, tryptophan, bitamin B, E, C da PP (nicotinic acid), choline, P, Fe, Ca, K, Mg, Na.

Ana buƙatar fiber mai cin abinci don kula da aikin hanji na yau da kullun. Su ne kyakkyawan yanayi don rayuwa da kuma kiwo bifidobacteria da lactobacilli.
Polyphenols suna da alaƙar antioxidant kuma suna ba da gudummawa ga kawar da abubuwa masu ɓoyewa daga jiki, wanda aka samar da ciwon sukari a adadi mai yawa.
Tryptophan yana haɓaka yanayi, saboda shine albarkatun ƙasa don serotonin, hormone mai farin ciki.
Bitamin B na rukuni da choline suna haɓaka metabolism, inganta warkarwa na rauni, juriya na retina zuwa cutarwa na radiation na ultraviolet, kare tsarin juyayi da ƙwayoyin hanta daga lalacewa.
Bitamin E da C suna da mahimmanci don ƙarfafa rigakafi, tsara ayyukan abubuwan gland na jima'i da haɓakar mai mai al'ada.
Niacin yana hana cututtukan jijiyoyin jiki, cutar Alzheimer, zawo da zazzabin cizon sauro.
Babban matakan K da Mg suna daidaita karfin jini da tallafawa aikin zuciya na yau da kullun.

Amma gyada tana dauke da karamin adadin cutarwa.

Wannan acid din ne (Omega-9), wanda a cikin manyan allurai na iya hana farawar budurwa, ya lalata aikin zuciya da hanta, kuma ya ragu sosai daga jiki. Saboda haka, bai kamata a kwashe ku da wadanan kwayoyi ba.

Kirki yana da fa'ida da kuma illolin ciwon sukari

Masana kimiyya daga Toronto sun nuna cewa yawan amfanin yau da kullun na 60 g na kwayoyi, gami da gyada, a cikin marasa lafiya da ke fama da rashin lafiyar insulin-da ke fama da cutar rage ƙwayar jini da matakan cholesterol. Amma wannan ba panacea ba ne, saboda dole ne mu manta game da ƙimar kuzarinta.

Kalori abun ciki (100g)	551 kcal
Breadungiyar burodi 1	145 g (gyada peanuts)
Manuniyar Glycemic	14

Tunda ƙididdigar ƙwayar glycemic ƙaranci (<50%), ana iya ƙarasa da cewa gyada tana cikin rukunin samfuran da mutane ke da nau'in 1 da nau'in ciwon sukari guda 2 an ƙyale su ci. Amma cin mutuncin wannan samfurin ba a yarda da shi ba saboda yawan abubuwan da ke cikin kalori, kasancewar erucic acid da yiwuwar haɓaka rashin lafiyar.

Contraindications: cututtukan gastrointestinal, hali ga rashin lafiyan, kiba.

Nasihu don zaɓar, adanarwa da kuma amfani da gyada

A bu mai kyau siyan gyada a cikin kwasfa. A ciki, goro ba ya narkewa kuma yana iya riƙe dukkan halaye masu amfani. Eterayyade sabo na gyada a cikin wake abu ne mai sauki - lokacin girgiza, bai kamata yayi amo ba. Eeanyan gyada wanda za'a iya gogewa. Kamshin yakamata ya zama mai daɗi, ba tare da dattin danshi ko haushi ba.
Riƙe gyada a cikin wuri mai sanyi da duhu don hana ɓarna da ragowar kitsen. Zai yuwu a cikin firiji ko a cikin injin daskarewa.
Zai fi kyau ku ci ɗanɗano.

Gyada gyada wani magani ne mai lafiya wanda nau'in 1 da masu ciwon sukari 2 zasu iya bayarwa a kullun, amma kowa yana buƙatar ma'auni.

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