Don haka, wane irin mai ne mai kyau ga salatin, don soya? Bari mu gane shi.
Don salatin, man sunflower mara kyau da maras kyau yana da amfani, wanda aka adana duk abubuwan da ke da amfani daga yanayi. Amma dafa da irin wannan mai haramun ne sosai. A lokacin maganin zafi, duk abubuwa masu amfani suna barin shi kuma yana samun kaddarorin mara kyau a cikin nau'in carcinogens. Saboda haka, yana da kyau a soya a cikin man sunflower mai ladabi. Amma banda man sunflower, man zaitun, man masara, man waken soya, da man flaxseed suna da yawa.
Bari mu ƙayyade amfanin man ta hanyar ƙunshin polyunsaturated fatty acid a ciki.
Wadannan acid suna da tasiri mai kyau akan tsarin zuciya da jijiyoyin jini kuma suna da amfani don rigakafin cututtukan zuciya da atherosclerosis. Polyunsaturated acid yana rage matakin "mummunan cholesterol", yana inganta yanayin fata da gashi, yana ƙarfafa tsarin rigakafi. Dangane da abun ciki na polyunsaturated fatty acids, ana rarraba mai kamar haka:
1st wuri - linseed man fetur - 67,7% na polyunsaturated m acid;
Matsayi na 2 - man sunflower - 65,0%;
Matsayi na 3 - man waken soya - 60,0%;
Matsayi na 4 - man masara - 46,0%
Matsayi na 5 - man zaitun - 13,02%.
Hakanan mahimmin mai nuna alama shine abun cikin wadataccen kitsen mai, wanda ke da tasiri kai tsaye ga tsarin zuciya da jijiyoyin jini. Sabili da haka, ana ɗaukar mai tare da ƙaramin abun ciki na cikakken mai mai ƙoshin lafiya.
Matsayi na 1 - man linzami - 9,6% cikakken mai mai;
Matsayi na 2 - man sunflower - 12,5%;
Matsayi na 3 - man masara - 14,5%
Matsayi na 4 - man waken soya - 16,0%;
Matsayi na 5 - man zaitun - 16,8%.
Imar ta ɗan canza kadan, amma, man flaxseed da mai na sunflower har yanzu suna mamaye manyan wurare.
Duk da haka, yana da ma'ana don la'akari da wani ƙididdiga - wannan shine ƙimar abun ciki na bitamin E. Vitamin E shine mai karfi antioxidant. Ba wai kawai yana inganta tsarin fata ba kuma yana hana ci gaban cataracts, amma kuma yana jinkirta tsarin tsufa na sel da inganta abinci mai gina jiki, yana ƙarfafa ganuwar jini kuma yana hana zubar jini.
Bayani don abun ciki na bitamin E (ƙari, mafi ingancin tasirin mai):
Matsayi na 1 - man sunflower - 44,0 MG a kowace gram 100;
Matsayi na 2 - man masara - 18,6 MG;
Matsayi na 3 - man waken soya - 17,1 MG;
Matsayi na 4 - man zaitun - 12,1 MG
Matsayi na 5 - man linzami - 2,1 MG;
Don haka, mafi amfani mai shine man sunflower, wanda yake a wuri na 2 dangane da abun da ke cikin polyunsaturated and saturated fatty acid kuma a wuri na 1 dangane da bitamin E.
Da kyau, don ƙimarmu ta fi cikakke, kuma ƙimar man ta fi inganci, za mu ƙara yin la'akari da ɗaya kimantawa - wanne mai ne mafi kyau don soyawa? Tun da farko mun riga mun gano cewa tataccen mai ya dace da soyawa, amma yana da daraja a kula da abin da ake kira “lambar acid”. Wannan lambar tana nuna abubuwan da ke dauke da sinadarin mai mai mai a cikin mai. Lokacin dumi, suna lalacewa kuma suna yin oxidized da sauri, suna mai mai cutarwa. Sabili da haka, ƙananan wannan lambar, ya fi dacewa da mai don soya:
Matsayi na 1 - man sunflower - 0,4 (lambar acid);
Matsayi na 1 - man masara - 0,4;
Matsayi na 2 - man waken soya - 1;
Matsayi na 3 - man zaitun - 1,5;
Matsayi na 4 - man linzami - 2.
Ba'a nufin man linseed don soya kwata-kwata, amma man sunflower ya sake daukar gubar. Don haka, mafi kyawun mai shine sunflower, amma sauran mai kuma yana ɗauke da abubuwa masu amfani da yawa don haka yakamata a yi amfani da su. Misali, amfanin man flaxseed ba shi da tabbas a cikin hakan baya ga adadi mai yawa na bitamin (Retinol, tocopherol, bitamin B-group, bitamin K), yana ƙunshe da cikakken fatty acids polyunsaturated waɗanda ke cikin bitamin F. (fatty acid na dangin Omega 3 da Omega-6). Wadannan acid din suna taka muhimmiyar rawa a cikin hanyoyin nazarin halittu a cikin jikin mutum.
Man zaitun, kodayake mutane da yawa suna son shi, kusan koyaushe ya kasance a wuraren ƙarshe, duka dangane da abubuwan da ke cikin ƙwayoyin polyunsaturated da mai ƙanshi, da kuma cikin abun cikin bitamin E. Amma kuna iya soya shi, kawai kuna buƙatar zabi man da aka tace.
An ambaci tsarkakakken man zaitun a matsayin "tsabtataccen man zaitun", "Man zaitun mai sauƙi", kazalika "tsarkakken man zaitun" ko "man zaitun". Haske ne, da ɗan ɗanɗano da launi.
Tabbatar cinye man a cikin allurai masu dacewa kuma ku kasance saurayi da ƙoshin lafiya! Kawai kar a cika shi, saboda gram 100 na mai ya ƙunshi kusan 900 kcal.