Masu bin abinci mai gina jiki galibi suna amfani da man masara. Yana da wadata a cikin kitse mai lafiya da kuma antioxidants masu ƙarfi, amma a lokaci guda yana da abun ciki mai kalori mai yawa. Yi la'akari da kaddarorin man masara daki-daki.
Fiye da kashi ɗaya cikin huɗu na jimillar kitsen mai a cikin man masara, kusan gram 4 a kowace cokali, su ne kitse mai ƙima. Cin abincin da ke dauke da wadannan kitse na daya daga cikin mafi kyawun abubuwan da za ku iya yi don lafiyar zuciyar ku. Monounsaturated fatty acids suna taka rawa wajen rage ƙananan ƙarancin lipoprotein, ko "mummunan" cholesterol.
Fiye da rabin kitsen da ke cikin man masara, ko gram 7,4 a kowace cokali, su ne kitse mai yawa. PUFAs, kamar kitse mai guda ɗaya, suna da mahimmanci don daidaita cholesterol da kare zuciya. Man masara ya ƙunshi Omega-6 fatty acids, da kuma ɗan ƙaramin adadin Omega-3. Wadannan fatty acids suna da matukar mahimmanci a cikin abinci, saboda jiki ba zai iya samar da su ba. Ana buƙatar Omega-6s da Omega-3s don rage kumburi da haɓakawa da sadarwar ƙwayoyin kwakwalwa.
Kasancewar wadataccen tushen bitamin E, cokali ɗaya na man masara ya ƙunshi kusan kashi 15% na izinin yau da kullun. Vitamin E shine antioxidant wanda ke kawar da radicals kyauta daga jiki. Idan babu wannan bitamin, free radicals yana dawwama a kan kwayoyin lafiya, yana haifar da cututtuka na kullum.
Dukansu man zaitun da masara an nuna su don rage matakan cholesterol, suna inganta zubar jini, kuma gabaɗaya zaɓi ne mafi koshin lafiya don dafa abinci, bisa ga bincike.
Idan aka kwatanta da masara, man zaitun yana da mafi girman kaso na kitse marasa ƙarfi:
59% polyunsaturated fat, 24% monounsaturated fat, 13% cikakken mai, wanda ya haifar da rabo na unsaturated zuwa cikakken mai na 6,4:1.
9% polyunsaturated fat, 72% monounsaturated fat, 14% cikakken mai, wanda ya haifar da rabo na unsaturated zuwa cikakken mai na 5,8:1.
Don kawai man masara yana da wadatar sinadarai masu inganta lafiya ba yana nufin a sha shi akai-akai ba. Man masara yana da adadin kuzari: cokali ɗaya yana wakiltar kusan adadin kuzari 125 da gram 13,5 na mai. Ganin cewa matsakaicin adadin kowace rana shine 44-78 g na mai a cikin adadin kuzari 2000, cokali ɗaya na man masara zai rufe kashi 30% na ajiya a cikin abincin yau da kullun. Don haka, tabbas man masara yana da daraja a haɗa cikin abincin ku. Duk da haka, ba bisa ga dindindin ba, amma daga lokaci zuwa lokaci.