Sau da yawa lokacin zabar kayan abinci don yin burodi ko amfanin yau da kullun, mun rasa. Ana yi mana barazanar cutar da margarine, yadawa, ko samfuran man shanu, ko da yake a zahiri, ba duk abin da ke ɗauke da wata barazana ba. Abin da za a zaɓa: man shanu, margarine, da kuma ko za a iya ci da gaske?
Butter
An yi man shanu da kirim mai nauyi mai nauyi; yana dauke da mai bai kasa da kashi 72.5% (wasu 80% ko 82.5%) kitse ba. Fiye da rabin waɗannan kitse suna cike da fatty acid.
Abubuwan da aka ƙaddara suna da lahani ga zuciya da jijiyoyin jini. Suna haɓaka yawan cholesterol “mara kyau” ko ƙananan lipoprotein, coalesce da toshe magudanar jini.
Amma lipoproteins ba za su taru ba idan ba don samun abubuwa marasa kyau kamar su radicals kyauta daga muhalli ba. Idan kun ci ƙananan adadin antioxidants - 'ya'yan itatuwa da berries kuma suna da mummunar dabi'a, mummunan cholesterol zai tara.
In ba haka ba, man shanu ba ya cutar da jiki, amma akasin haka, yana inganta rigakafi kuma yana kariya daga cututtuka.
Ana iya amfani da man shanu don maganin zafi na samfurori. Akwai kawai 3% na fatty acids, wanda, lokacin da zafi, ana canza su zuwa carcinogens. Duk da haka, yana da kyau a yi amfani da man shanu da aka narke don soya saboda man shanu yana dauke da furotin madara, wanda zai fara ƙonewa a yanayin zafi.
Margarine
Margarine ya ƙunshi ƙwayoyi 70-80% waɗanda ba su da ƙoshin mai. An tabbatar da cewa maye gurbin wadataccen kitsen mai tare da wanda ba shi da illa yana rage barazanar kamuwa da cututtukan zuciya da jijiyoyin jini.
Saboda haka, idan mutum yana da abubuwan da ke haifar da atherosclerosis, ciki har da shan taba, nauyi mai yawa, damuwa, gado, da cututtuka na hormonal, wajibi ne a ba da fifiko ga margarine.
Margarine har yanzu ana ɗaukar cutarwa saboda TRANS fatty acids da aka kafa a cikin tsarin hydrogenation na mai kayan lambu. 2-3% na TRANS fatty acids suna cikin man shanu, haɗarin cututtuka na zuciya da jini yana ƙaruwa TRANS fats na asalin masana'antu. Saboda Ma'auni, adadin kitsen TRANS a cikin margarine bai kamata ya wuce 2%.
Kada a saka margarine a ƙarƙashin magani mai zafi. Margarine ya ƙunshi daga 10.8 zuwa 42.9% na ƙwayoyin polyunsaturated. Lokacin zafin jiki zuwa digiri 180, margarine yana fitar da aldehydes mai haɗari.
yada
Yaduwar samfuran samfuran da ke da kitse mai yawa wanda bai gaza 39% ba, gami da kitsen dabbobi da kayan lambu.
Akwai nau'ikan yaduwa da yawa:
- kayan lambu mai laushi (58.9% na cikakken kitsen mai da kashi 36.6% wanda ba a cika shi ba);
- man shanu (54,2% cikakken kuma 44.3% unsaturated);
- kayan lambu (36,3% wadatacce da 63.1% na unsaturated).
A cikin man shanu da kayan lambu suna yaduwa, akwai wadataccen mai fiye da na man shanu amma ya fi na margarine. Game da ƙwayoyin mai na TRANS, yawansu a cikin abinci bai kamata ya wuce 2% ba.
Zai fi kyau kada a yi amfani da shimfidawa don soyawa da yin burodi: yana dauke da kusan kashi 11% na sinadarin mai mai yawa, wanda, idan ya yi zafi, yake fitar da carcinogens.