Ko da yake wasun mu suna danganta kitse da mafi muni, wasu daga cikinsu suna da halaye na musamman na lafiya. Man kayan lambu tushen tushen fatty acid ne, wanda ke ba wa jiki kariya daga kamuwa da cutar kansa da cututtukan zuciya. A kan shaguna yanzu muna iya samun nau'ikan mai da yawa, gami da tsaban fyade, sunflower, waken soya da masara. Wanne ne zai fi koshin lafiya kuma me ya kamata a lura dashi lokacin siyan mai?
Kafin siyan mai, yakamata mu bincika lakabin don tabbatar da cewa bai wuce mafi kyawun-kafin kwanan wata ba. A lokaci guda, dole ne a adana shi da kyau a cikin kantin sayar da (ana kuma iya samun ka'idojin ajiya akan marufi), kuma ƙarin bayani akan lakabin game da abun da ke ciki da hanyar latsawa, mafi kyau. Sannan muna mu'amala da mai mai inganci. Kada a taɓa siyan mai wanda aka adana ba daidai ba ko kuma yana da ƙarancin bayanai akan lakabin. Akwai ka'ida bisa ga abin da mafi kyawun kayan don soya da dafa abinci su ne waɗanda ke da fatty acid mai yawa, kuma waɗanda ke da fatty acid mai polyunsaturated ya kamata a yi amfani da su kawai sanyi, misali don salads.
Me ya sa za ku sha mai?
- Sun ƙunshi monounsaturated fatty acids, wanda isasshen amfani da su yana rage haɗarin atherosclerosis da hauhawar jini. Wannan shi ne saboda suna daidaita matakin cholesterol a cikin jini ta hanyar haɓaka matakin ingantaccen juzu'in HDL da rage mara kyau, watau LDL.
- Su ne tushen tushen omega-3 da omega-6 fatty acid.
- Suna dauke da bitamin E, wanda ake kira bitamin na matasa saboda tasirin antioxidant (yana kawar da radicals kyauta, yana hana tsufa da ciwon daji).
Nau'in mai da kaddarorin su
Daya daga cikin shahararrun mai shine sunflower, yana da ɗanɗano mai laushi, ƙamshi da launin zinare. Ya ƙunshi mai yawa omega-6 fatty acids da ƙaramin adadin omega-3. Abin sha'awa shine, man sunflower yana da mafi yawan bitamin E, fiye da man zaitun, wanda mutane da yawa suka ɗauka a matsayin mafi kyawun mai. Ba zai dace da dogon soya da yin burodi sama da digiri 100 ba, don haka kada ku wuce shi da yawan zafin jiki lokacin amfani da shi, zai kuma yi aiki da kyau a matsayin wani sashi a cikin salads da miya.
Wani nau'in da aka fi sani da amfani da shi shine mai arzikin mai, wanda kuma ya ƙunshi bitamin E, omega-3 acid, kuma a lokaci guda yana zama sabo na tsawon lokaci. Ba ya tsoron wurare masu zafi da yanayin zafi. Daga cikin mai, an kuma bambanta shi da abun ciki na fatty acids monounsaturated. Yana da lafiya sosai kuma ya dace da soya, dafa abinci, salads da duk wani "kalubalen" na dafuwa.
Daga cikin wasu, ƙananan man da ba a sani ba, yana da daraja ambaton sesame. Yana da tushen polyunsaturated da monounsaturated fatty acids, an bambanta shi da babban kwanciyar hankali zuwa haske da zafin jiki, kama da rapeseed, don haka ya dace da cin sanyi, da soya ko dafa abinci a yanayin zafi mafi girma. Yana da kamshi mai daɗi, mai ƙarfi na sesame.
Na gaba akan jerin shine waken soya, wanda ke da adadin omega-6 mai yawa da kuma adadin omega-3. Ya dace da dafa abinci, salads, miya da soya, amma ba tsayi da yawa ba. Zai dace da mata a lokacin menopause, kamar yadda ya ƙunshi phytoestrogens masu mahimmanci, kama da estrogens na mace. Bugu da ƙari, lecithin da ke cikinta zai iya inganta aikin hanta, da ƙwaƙwalwar ajiya da kuma maida hankali.
Misali na karshe shine man masara, wanda kuma yana da yawan omega-6 da kuma omega-3 kadan. Yana da kyau tushen bitamin E da A, amma ya kamata a yi amfani da shi kawai sanyi. Ba zai yi kyau ba don soya, saboda zai rasa dukiyarsa kuma ya yi sauri da sauri, don haka ya kamata a kara shi kawai a dafa abinci, miya da salads.