Contents
Hakanan ana samun su a cikin 'ya'yan itacen 'ya'yan itace (apricot, peach, cherry, cherry, almond), 'ya'yan inabi, kankana, tumatir, taba, shayi, da kuma a cikin sharar abinci daban-daban mai dauke da mai na sarrafa albarkatun gona. . Na ƙarshe sun haɗa da bran da ƙwayar ƙwayar hatsi. Harsashi na alkama da hatsin rai ya ƙunshi 5-6% mai, a cikin ƙwayar cuta - 11-13% da 10-17%, bi da bi; a cikin ƙwayar masara - 30-48% mai, gero - game da 27%, shinkafa - 24-25%.
Abin da ke cikin man fetur a cikin tsire-tsire da ingancinsa ya dogara da nau'in shuka, yanayin girma (hadi, maganin ƙasa), matakin balaga da 'ya'yan itatuwa da tsaba.
Ba kamar kitsen dabbobi ba, man kayan lambu yana ƙunshe da sinadarai masu kitse marasa ƙarfi, waɗanda jiki ke shiga cikin sauƙi kuma ba sa yin ajiya a bangon tasoshin jini.
Wani bambanci tsakanin man kayan lambu na halitta shine ƙara yawan abun ciki na bitamin F, wanda jiki ke buƙata. Rashin ƙarancinsa yana rinjayar da farko mucosa na gastrointestinal tract. Rashin bitamin F akai-akai yana haifar da cututtuka na jijiyoyin jini (daga sclerosis zuwa ciwon zuciya), rage juriya ga ƙwayoyin cuta da kwayoyin cuta, cututtukan hanta na kullum da arthritis.
Don kula da lafiya, kuna buƙatar cinye aƙalla 15-20 g na hemp mara kyau, linseed, sunflower ko kowane mai kayan lambu yau da kullun!
Dole ne a tuna cewa ana iya tsammanin tasirin rigakafi da warkewa ne kawai daga amfani da mai kayan lambu da aka samu ta hanyar latsa sanyi a zafin jiki wanda bai wuce 40-45 ° C ba - duhu, wari, tare da babban laka, da haka. da ake kira mai mara kyau. Wannan mai dadi ne kuma mai matukar lafiya. Amma yana da babban drawback. Kasancewa mai aiki da ilimin halitta, mai rai, da sauri ya zama girgije, mai ɗaci, mai ɗaci, oxidized a cikin iska, a cikin haske da dumi, kuma da sauri ya rasa kaddarorinsa masu amfani!
Ainihin, ana gabatar da samfuran gyare-gyare daban-daban a cikin kantin sayar da kayayyaki, watau mai mai ladabi. A lokacin tacewa, man yana tsarkakewa daga abubuwa daban-daban da ƙazanta waɗanda ba a so ga masu sana'a, amma a lokaci guda ya kusan rasa dandano da ƙanshi, da duk abubuwan da ke da amfani. A saboda haka ne ba kowa ke son mai da aka tace ba. Wasu mutane sun fi son wari da ɗanɗano samfurin halitta kuma sun yi imanin cewa tsaftacewa yana da lahani a gare shi.
Mai mai mai ladabi da aka yi ta hanyar aiki mai zafi a yanayin zafi daga 160 zuwa 200 ° C ba shi da abubuwa masu aiki da bitamin don haka ba sa lalacewa. Ana iya adana su a cikin kwalabe masu haske na dogon lokaci, ba sa tsoron hasken rana.
kawai shawarar don soya. A cikin abinci - a cikin salads, kayan yaji, jita-jita na gefe - kawai ya kamata a yi amfani da man da ba a tsaftacewa ba.
Halayen mai na kayan lambu mara kyau
Kyakkyawan zaɓi na mai kayan lambu kuma ba koyaushe bayyana sunaye akan alamun shigo da kayayyaki galibi suna ba mu mamaki. A kan sayarwa za a iya ganin amaranth, zaitun, sunflower, waken soya, masara, gyada, sesame, ripensed, dabino, man inabi, man cumin baki, da dai sauransu.
Menene bambanci tsakanin waɗannan mai da abin da ya kamata a jagoranta yayin zabar ɗaya ko wani man kayan lambu? Ƙimar nazarin halittu na mai na halitta an ƙaddara ta hanyar abun ciki na bitamin F da polyunsaturated fatty acids, da kuma bitamin A, D, E.
Flaxseed man Properties
dangane da kimar halittunsa tun farko. Flaxseed shine mafi arziki a cikin bitamin F (fatty acids masu mahimmanci). Man flaxseed yana ciyar da kwakwalwar kwakwalwa, yana inganta ƙwayar sel, yana da tasiri mai amfani akan tsarin juyayi, yana kawar da maƙarƙashiya, inganta yanayin fata, kuma yana rage matakan cholesterol. Man flaxseed yana da sauƙi oxidized kuma dole ne a kiyaye shi daga haske da iska. Masana abinci mai gina jiki suna ba da shawarar man flaxseed azaman mai shuka don asarar nauyi.
Sunflower iri mai Properties
Ana amfani da shi sosai a matsayin babban kayan da ake samarwa a cikin samar da margarine da mayonnaise, da kuma samar da kayan lambun gwangwani da kifi. Man sunflower yana siyar da mai mai ladabi kuma ba a tace shi ba. Man da aka tace shima yana wari, wato mara wari.
Man sunflower mai ladabi mai haske ne, launin rawaya mai haske (zuwa kusan fari) a launi, ba ya fitar da laka yayin ajiya, yana da wari mai laushi na iri sunflower.
Man sunflower mara kyau ya fi duhu launi kuma yana da ƙaƙƙarfan ƙamshi mai ƙarfi; a lokacin ajiya yana haifar da hazo. An ba da shawarar man sunflower mara kyau ga mutanen da ke da atherosclerosis da matakan cholesterol masu yawa.
Abubuwan man zaitun
ya mamaye wuri na musamman tsakanin sauran kayan lambu mai. Man da ke cikin 'ya'yan itacen zaitun shine mafi daraja da gina jiki, yana sha fiye da sauran mai. A kasarmu, ba a samar da man zaitun, kuma yana da tsada fiye da kowane man kayan lambu da ake amfani da shi a kullum.
Man zaitun yana da kyau hatta mutanen da ke fama da matsalar narkewar abinci, cututtukan hanta da gallbladder. Man zaitun yana hana cututtukan zuciya. Man zaitun yana da kyau don shirya kayan lambu, 'ya'yan itace da kayan marmari da salatin 'ya'yan itace, kaguwa da kayan ciye-ciye. Man zaitun yana yin kyakkyawan jita-jita masu zafi; ana amfani da shi wajen samar da kifin gwangwani.
Halayen man masara (maize).
– rawaya haske, m, wari. Ana siyar da shi kawai a cikin ingantaccen tsari. Ba shi da wata fa'ida ta musamman akan man sunflower ko man waken soya, duk da haka, wannan man yana ƙunshe da abubuwa masu yawa masu amfani, wanda hakan ya sa ya shahara sosai. Man masara yana da wadata a cikin polyunsaturated fatty acids, bitamin F da E. Yana haɓaka kawar da cholesterol daga jini.
Amfanin man waken soya
mafi yawanci a Yammacin Turai, Amurka da China. Ana amfani da shi a cikin abinci kawai a cikin nau'i mai ladabi; Bambaro ce mai launin rawaya mai kamshi. Ana amfani dashi daidai da sunflower. Man waken soya ya fi sauran abinci ga jarirai, saboda ya ƙunshi abubuwan da suka wajaba don samuwar tsarin juyayi na tsakiya da na'urar gani. Man waken soya, saboda tasirinsa mai ƙarfi na anti-cholesterol, ana ba da shawarar ga yawan ƙwayar cholesterol a cikin jini.
Properties na sauran kayan lambu mai
kasance cikin rukunin mai marasa amfani. Suna da ƙarancin polyunsaturated acid da ƙarancin kitse mai nauyin ƙwayoyin ƙwayoyin cuta. Ana amfani da waɗannan samfurori a ƙasashen waje musamman don samar da kayan margarine da abinci na gwangwani, da kuma shirye-shiryen salads da soya - don dalilai guda ɗaya kamar duk man kayan lambu.
ya ƙunshi kashi 27 na furotin da kashi 16 na carbohydrates. Man gyada yana da babban abun ciki na fatty acids masu aiki da ilimin halitta da abubuwan lipotropic (lecithin, phosphatide), wanda ke da mahimmanci ga ingantaccen abinci. Gyada kanta da man gyada suna da tasiri na choleretic. Kuma godiya ga fifikon potassium fiye da sau talatin fiye da sodium, gyada kuma tana da sifofin bushewar ruwa.
mafi ƙanƙanta mai kima na duk mai. Yana da ƙarfi a daidaito kuma yayi kama da kitsen naman alade. Don dafa abinci, ana amfani da shi a yawancin ƙasashe na Gabas, inda, saboda dalilai na addini, ba a amfani da kitsen naman alade. A yawancin ƙasashe, ana amfani da wannan samfurin azaman mai ƙarfi don shirye-shiryen margarine, a cikin masana'antar abinci da kayan abinci. Ana cinye man dabino kawai lokacin zafi - bai dace da dafa abinci mai sanyi ba.
- maganin rigakafi mai kyau, yana da kwayoyin cuta da kaddarorin, sannu a hankali da rauni oxidizes. Ƙaramin ƙaramar man mustard yana taimakawa wajen adana wasu man kayan lambu. Ya dace da salads da frying, ba makawa don adanawa. An adana sau 4 fiye da sunflower. Kifin gwangwani da aka yi da man mustard yana kiyaye ɗanɗanon kifin na halitta. Kayayyakin burodin da aka gasa a cikin man mustard ba su daɗe ba na dogon lokaci, suna da tsarin da ya fi dacewa. Nama da kifi da aka dafa a cikin man mustard suna da launi mai daɗi da ɗanɗano.
Ruwa ne mai ruwan lemu-ja mai kamshi mai kamshi da dandano. Godiya ga yin amfani da fasahar samarwa da ba a saba da ita ba, ana samar da mai na buckthorn na teku tare da babban abun ciki na carotenoids, wanda ke haɓaka juriya ga cututtukan cututtuka, yana haɓaka abun ciki na glycogen a cikin tsokoki, zuciya da hanta, yana ba da gudummawa ga hadaddun maganin cututtukan ciki. duodenal miki.