Cracking Egg Nutrition: Aboki na musamman na kwai don sarrafa nauyi
A duk duniya, kiba ya kusan ninka sau uku tun 1975, kuma yanzu fiye da haka 39% na manya sama da shekaru 18 suna da kiba ko kiba1. Mutane da yawa suna samun wahalar cimmawa da kiyaye nauyin lafiya, yayin da suke ci gaba da cin abinci daidaitaccen abinci wanda ya ƙunshi dukkan abubuwan gina jiki da jiki ke buƙata.
Idan kuna neman sirrin sarrafa nauyi, muna tsammanin mun iya fashe shi! Qwai suna da muhimmiyar rawar da zai taka wajen kiyaye nauyin lafiya da daidaita abinci.
Inananan kalori
Qwai suna ba da sinadirai masu mahimmanci 13 da bitamin, da gram 6 na furotin2. Tare da duk wannan alheri mai gina jiki, babban kwai ɗaya ya ƙunshi daidai 70 adadin kuzari
"Abin da ke cikin kalori na abinci shine a muhimmiyar mahimmanci a cikin ƙayyadaddun gudummawar abinci don sarrafa nauyi", in ji Dokta Nikhil Dhurandhar, memba na Cibiyar Gina Jiki ta Duniya (IENC) Kungiyar Kwararrun Abinci ta Duniya kuma shugaba kuma Farfesa a Sashen Kimiyyar Abinci da Abinci a Jami'ar Texas Tech, Amurka.
Tare da ƙwai, za ku iya samun dama ga yawancin mahimman abubuwan gina jiki da jikin ku ke buƙata, ba tare da yin amfani da abun cikin calorie ba.
Mafi girma a furotin
Kazalika kasancewar ƙarancin adadin kuzari, ƙwai suna cike da su furotin mai inganci, yana taimaka muku jin ƙarin tsawon lokaci.
Duk da yake akwai hanyoyi da yawa don sarrafa nauyi, kiyaye yunwa a ƙarƙashin kulawa na iya zama babban taimako. An tabbatar da abincin da ke ɗauke da yawan furotin rage ci da kuma ƙara cika idan aka kwatanta da carbohydrate ko abinci mai yawa (duk da yana dauke da adadin adadin kuzari!)3-8.
"Gamsuwa jin koshi ne wanda zai iya taimakawa wajen daina cin abinci a wani lokaci.” Dr Dhurandhar ya bayyana cewa: “Rashin haƙuri shine tsawon lokacin da wannan jin ya kasance, har zuwa abinci na gaba."
"Don auna gamsuwa sau da yawa muna amfani da ma'auni na haƙiƙa, inda muke yin rikodin matakan jini na hormones yunwa ko cikakken hormones kafin da bayan abinci. Ana kwatanta waɗannan tsakanin, ko a ciki, daidaikun mutane, don tantance martani ga wani abinci. ”
A cikin yanayin tushen abinci mai wadatar furotin (kamar qwai), shaidun sun nuna mafi girman martani daga cikowar hormones. Sakamakon haka, qwai suna yin nasara sosai akan ma'aunin da ake kira da satiety index9.
Nazarin ya nuna akai-akai cewa abincin kwai, musamman idan aka haɗa su tare da tushen fiber, yana haɓaka jin daɗin ci da rage cin abinci yayin cin abinci daga baya idan aka kwatanta da sauran abincin da ke da abun kalori iri ɗaya.5-8.
Saboda haka, da ikon gina jiki a cikin ƙwai na iya taimakawa mutane inganta nauyin sarrafa nauyin su.
Manufa don karin kumallo
Saboda yawan wadatuwarsu, qwai na iya zama da taimako musamman don sarrafa nauyi lokacin cinyewa a lokacin karin kumallo.
"Cin abinci da ke ɗauke da adadi mai yawa na furotin (20-30g) yakan haifar da ci gaba da jin daɗi na ɗan lokaci, yana ƙarfafa mutum ya rage cin abinci a lokacin." Dr Dhurandhar ya fayyace.
"Cin irin waɗannan abincin a farkon rana na iya bayar da "kariyar gamsuwa" ko abin da nake nufi da shi "Protein garkuwa" a lokacin rana da ake iya kamuwa da cin abinci iri-iri.
Matsakaicin metabolism
Qwai kuma na iya taimakawa wajen haɓaka metabolism ta hanyar da ake kira tasirin thermic na abinci: “Cin abinci mai wadatar furotin zai iya inganta metabolism a cikin ɗan gajeren lokaci zuwa mafi girma fiye da masu arziki a cikin carbohydrates ko fats, saboda yawan adadin kuzarin da jiki ke buƙata don sarrafa abinci mai arziki a cikin furotin."
A gaskiya ma, bisa ga binciken da aka gudanar a shekara ta 2014, sunadaran suna kara yawan adadin kuzarin mutum da kashi 15-30 cikin dari.10!
Mun fasa shi
Dr Dhurandhar ya taƙaita dalilin da yasa qwai suke a na halitta ally ga nauyi management: "Suna da ƙarancin adadin kuzari amma suna da yawa, kuma suna da kyakkyawan tushen furotin mai inganci."
Makullin shine ku ci ƙwai a matsayin wani ɓangare na a lafiya, daidaita abinci, tare da sauran kayan abinci masu gina jiki, kamar kayan lambu da hatsi gabaɗaya, don samun damar duk kyawun su da sauƙin sarrafa nauyin ku.
References
10 Pesta D, & Samuel, V (2014)
Haɓaka ikon kwai!
Don taimaka muku haɓaka ƙarfin sinadirai na kwai, IEC ta haɓaka kayan aikin masana'antu da za a iya zazzagewa, gami da mahimman saƙonni, kewayon samfuran shafukan sada zumunta, da zane-zane masu dacewa don Instagram, Twitter da Facebook.
Zazzage kayan aikin masana'antu (Turanci)
Zazzage kayan aikin masana'antu (Spanish)Game da Dr Nikhil Dhurandhar
Dr Nikhil Dhurandhar memba ne na Cibiyar Gina Jiki ta Duniya (IENC) Kungiyar Kwararrun Abinci ta Duniya kuma shugaba kuma Farfesa a Sashen Kimiyyar Abinci da Abinci a Jami'ar Texas Tech, Amurka. A matsayinsa na likita kuma masanin kimiyyar sinadirai masu gina jiki, ya shafe shekaru 35 yana yin maganin kiba da bincike. Binciken nasa ya mayar da hankali ne kan abubuwan da suka shafi kwayoyin halitta na kiba da ciwon sukari musamman, kiba saboda ƙwayoyin cuta, da kuma maganin kiba a asibiti. Ya gudanar da bincike-bincike na asibiti da yawa don bincika tasirin magunguna da abinci kamar hatsin karin kumallo ko ƙwai, akan kiba, satiety da sigogin rayuwa daban-daban. Nazarin sa na farko ya nuna irin rawar da qwai ke takawa wajen haifar da gamsuwa da asarar nauyi.
Gamu da sauran rukunin masananmu