Cracking Egg Nutrition: Ingancin sunadaran da dalilin da yasa yake da mahimmanci
An san kwai a matsayin gidan abinci mai gina jiki idan ya zo ga furotin da sauran muhimman abubuwan gina jiki! A haƙiƙa, babban kwai ɗaya kawai ya ƙunshi gram 6 na furotin, da kuma mahimman bitamin da ma'adanai 13. Abin da mutane kaɗan suka sani shi ne cewa ƙwai ɗaya ne daga cikin manyan tushen tushen mafi ingancin furotin akwai1. Amma menene muke nufi idan muka ce 'protein mai inganci' kuma me yasa yake da mahimmanci?
Menene furotin kuma me yasa yake da mahimmanci?
Sunadaran sune ginshiƙan ginin jiki, gyaran kyallen jiki da barin ƙwayoyin mu suyi aiki yadda ya kamata. Suna da mahimmanci ga haɓakar tsoka, suna tallafawa tsarin garkuwar jikin mu, kuma suna taimakawa haɓakar yara.
Farfesa, MD, DMSc Arne Astrup, memba na Ƙungiyar Ƙwararrun Ƙwararrun Ƙwai ta Duniya (IENC) Global Egg Nutrition Group and Director of Healthy Weight Center, Novo Nordisk Foundation a Copenhagen, ya bayyana yadda furotin zai iya amfana da kungiyoyin shekaru daban-daban: "Yana da musamman yana da mahimmanci ga girma yara, don tallafawa ci gaban su, da tsofaffi da waɗanda ke fama da rashin lafiya, saboda yana taimakawa kiyaye mahimman gabobin jiki da kyallen takarda.
Protein ya ƙunshi amino acid - amma ba koyaushe haɗuwa da rabo iri ɗaya ba ne. Jiki yana amfani da kusan amino acid 21 don gina sunadarai daban-daban. Tara daga cikin waɗannan ba za a iya samar da jiki kaɗai ba, don haka dole ne a samo su ta hanyar abinci - waɗannan ana kiran su mahimmancin amino acid.
Ana iya samun furotin a cikin kewayon abinci - daga wake zuwa naman sa - amma quality na furotin na iya bambanta sosai daga tushe zuwa tushe.
Me muke nufi da 'ingancin furotin' kuma ta yaya ake tantance shi?
Farfesa Astrup ya yi bayani: “Ingantacciyar sunadaran ya dogara ne akan nau’in amino acid daban-daban a cikin abinci, kuma za a narkar da su kuma a sha.”
Misali, qwai sun ƙunshi dukkan muhimman amino acid guda tara, wanda ya sa su a cikakken furotin. Bugu da ƙari, rabo da tsarin da ake samun waɗannan amino acid ɗin ya sa su dace da bukatun jiki.
Sunadaran da ke cikin ƙwai kuma yana narkewa sosai - jiki zai iya sha kuma yayi amfani da kashi 95% na shi!
Wadannan abubuwa biyu suna nufin cewa ƙwai ɗaya ne mafi kyawun tushen furotin mai inganci samuwa. Masana kimiyya ma sun yi amfani da ƙwai a matsayin ma'auni don kimanta ingancin furotin a cikin sauran abinci2.
Menene amfanin cin furotin mai inganci?
Yayin da furotin a cikin kowane abinci yana ba da fa'idodin kiwon lafiya, mafi girman ingancin furotin, mafi sauƙi na iya narkewa da sarrafa shi ta jiki.3. Wannan yana nufin cewa jikinka zai iya samun ƙarin fa'ida daga kowane cizon da ka sha.
Farfesa Astrup ya bayyana cewa isasshen adadin furotin mai inganci yana da mahimmanci ga lafiya mai kyau: “Yana tallafawa ƙaƙƙarfan ƙasusuwa, tsokoki, da gabobin jiki masu mahimmanci, da kuma samar da hormones da kariya daga cututtuka, gami da martanin rigakafi ga cututtuka.
“Protein kuma yana taimakawa wajen kula da lafiyar jiki saboda tasirin sa. Haɗin furotin da fiber na abinci yana sa ku ji daɗi na tsawon lokaci, yana taimakawa wajen hana kiba da kiba.”
Mun fasa shi
Mun ko da yaushe son qwai domin su dadi dandano da versatility… kuma yanzu muna da wani m dalili! Ba wai kawai an cika ƙwai da furotin ba, amma sunadaran da ke ɗauke da su yana da inganci - mai sauƙin narkewa tare da ingantaccen abun da ke ciki na duk mahimman amino acid tara.
Farfesa Astrup ya kammala da cewa "kwai suna da babban abun ciki na furotin mai inganci, wanda ke da kyau ga cin ɗan adam da kuma sauƙin haɗawa a cikin duk abincin yau da kullun guda uku."
Lokaci na gaba da kuka yi la'akari da wadanne tushen furotin don haɗawa a cikin abincin ku, ku tuna cewa ba kawai game da yawa ba ne, amma inganci kuma!
References
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 (Spanish)Game da Farfesa Arne Astrup
Farfesa Arne Astrup memba ne na Cibiyar Abinci ta Kwai ta Duniya (IENC) Kungiyar Kwararrun Abinci ta Duniya da Daraktan Cibiyar Lafiya ta Lafiya, Novo Nordisk Foundation, Copenhagen. Yana da gogewar sama da shekaru 30 a cikin bincike na asibiti kuma ya mai da hankali sosai kan bincikensa akan ka'idojin abinci, rigakafi da magance kiba, nau'in ciwon sukari na 2, cututtukan zuciya, da cututtukan da abinci mai gina jiki da motsa jiki ke takawa. A cikin 2018 Farfesa Astrup ya kasance mai suna a cikin Clarivate's (Web of Science) na mafi yawan masu bincike a duniya.
Gamu da sauran rukunin masananmu