Wake - kaddarorin masu amfani, abun da ke ciki da abun cikin kalori

Wake ɗanɗano ne mai ɗanɗano da lafiyayyen ɗanɗano mai wadataccen furotin, wanda jikin ɗan adam ke sha shi da kyau. Yana da mahimmanci ga 'yan wasa su haɗa wannan samfurin a cikin abincin su: furotin na kayan lambu a cikin wake zai iya maye gurbin nama, wanda yake narkewa sosai a hankali kuma ya ƙunshi, ban da abubuwa masu amfani, masu cutarwa.

Akwai nau'ikan wake da nau'ikan wake - ja, fari, koren wake da sauransu. Kowannensu yana da amfani ta hanyar sa, yana da abun da ke cikin kalori daban-daban da kuma abin da ya ƙunsa. Bari muyi la’akari da wannan batun dalla-dalla, gano yadda wake yake da amfani ga jikin mace da namiji. Ba za mu yi watsi da abubuwan da ke hana amfani da wake ba, da cutarwa mai amfani daga amfani da shi.

Imar abinci mai gina jiki, haɓakar sinadarai da abun cikin kalori

Theimar abinci mai gina jiki da caloric na wake sun dogara ne da nau'ikan wannan ɗan legume, amma dangane da abubuwan da ke cikin sunadarai, samfurin yana kusa da lentil da sauran legan hatsi. Wake na yau da kullun sune furotin na 25%, wanda ke bawa masu cin ganyayyaki damar cin su a kai a kai, suna maye gurbin kayan naman. Baya ga furotin, wake yana da wadata a cikin wasu abubuwa da kuma bitamin.

Kusan dukkan nau'ikan wake iri daya ne a tsarinsu.

Jajayen wake

Wannan iri-iri anfi amfani dashi wajen girki. 100 g na wannan samfurin ya ƙunshi 337 kcal. Amma kayan aikin sunadaran suna dauke da babban abun ciki na carbohydrates, fiber da bitamin na B. Red wake suma suna da arzikin amino acid, kamar su threonine, arginine, lysine, leucine da sauransu. Wannan legume ya ƙunshi ruwa 11.75 g.

Farar wake

Wani nau'in wake na yau da kullun. Ana cinsa ne kawai bayan magani mai zafi. Wadannan wake basuyi fari ba saboda launin, kawai sun bushe an baje su. Wannan nau'ikan wake, kamar jajayen wake, yana da wadataccen furotin, carbohydrates da fiber.

Farin wake shima yana alfahari da kasancewar mayuka masu narkewa da amino acid a cikin abubuwan da suke sarrafawa. Farar wake suna da darajar sinadirai iri ɗaya da jan wake, tunda abinci iri ɗaya ne. Amma ƙimar kuzari ya ɗan ƙasa kaɗan - 333 kcal, tunda samfurin ya bushe.

Baƙin wake

Waɗannan ƙananan ƙwanƙollan wake ne, ƙimar su ita ce 341 kcal. Kuma kamar yadda yake a cikin wasu nau'ikan, baƙin yana ɗauke da furotin da yawa, carbohydrates, mai da sauran abubuwa masu amfani. Wannan al'adar legume ta ƙunshi ruwa 11.02 g. Har ila yau, nau'ikan yana da wadata a cikin mai mai da amino acid.

Koren wake

Wani lokaci ana kiran bishiyar asparagus, ɗankwalin ƙanƙara ne wanda har yanzu yana cikin harsashi. Ana amfani da wannan nau'ikan wake a hanyoyi daban-daban: ana cinsa danye, dafaffe, da stewed. Koren wake ya bambanta da nau'ikan gargajiya a cikin ƙarancin kalori mai ciki, sun ƙunshi kcal 24 kawai a cikin 100 g, amma akwai ruwa da yawa - 90.32 g.

Koren wake bashi da mai - sai 0.1 g kawai. Wannan samfurin galibi ana daskarewa, sabili da haka mutane da yawa suna damuwa game da ko wake ya rasa kayan amfanin sa bayan daskarewa. Amsar ita ce a'a, ba haka bane. Yawancin abubuwan alamomi da bitamin ana riƙe su, sabili da haka, irin wannan samfurin zai iya kuma ya kamata a ci shi.

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Amma game da soyayyen da wake na gwangwani a cikin tumatirin miya, yawan adadin kuzari a cikin irin waɗannan kayayyakin yana ƙaruwa sosai. Bugu da kari, banda wake, yana dauke da wasu sinadarai wadanda basa amfani koyaushe.

Fa'idodi masu amfani na wake

Abubuwan fa'idodi masu amfani na wake saboda haɗakar haɗakar abubuwa ne, amino acid da bitamin. Tare da abun cikin kalori masu ƙarancin ƙarfi, wannan samfurin ana iya kiran sa ɗayan mafi amfani ba kawai tsakanin ƙwai ba, har ma tsakanin kayan lambu gaba ɗaya.

Oneaya daga cikin mahimman halayen wake shine ikon saukad da matakan sukari a cikin jini: wannan shine dalilin da ya sa dole ne wannan noman wake ya kasance cikin abincin mutane masu ciwon sukari. Wannan abu ne mai yiyuwa godiya ga arginine, wani sinadari wanda yake da nasaba da lalacewar sinadarin nitrogen a cikin jini kuma yana taimakawa wajen ruguza hadadden sugars.

Likitoci sun ce yawan cin wake, ja, fari, baƙi ko koren kore a kowace rana yana rage haɗarin mummunan ciwace-ciwacen ƙwayoyin cuta, tun da samfurin yana aiki a matsayin wakili mai shanyewar jiki wanda ke cire dukkan dafi daga jikin mutum.

Ya kamata a faɗi game da ɓangaren furotin na wannan samfurin. Furotin na shuki yana da lafiya ƙwarai da gaske, kuma adadin wake yana daidai da adadin nama. Koyaya, kayan nama suna daukar tsayi kafin su narke, saboda suna dauke da kitse na dabbobi. Wake, a gefe guda, yana da sauri kuma kusan kusan nutsuwa yake.

Lissafi, gami da wake, ana ba da shawarar ga mutane masu aiki na jiki da 'yan wasa, musamman waɗanda ke gina ƙwayar tsoka. Furotin kayan lambu yana ba da jin cikewar jiki, yayin da ba ya ba da gudummawa ga tarin ƙiba mai yawa, amma jiki ne ke sarrafa shi gaba ɗaya.

Ga mata, wannan samfurin yana da amfani ta yadda yake taimakawa ƙirƙirar matakan hormonal. Ya kamata maza suma su kula da wake, tunda yawan amfani da su na yau da kullun yana taimakawa kawar da lalatawar jima'i (ba shakka, a haɗe tare da abinci mai kyau da magunguna).

Wannan al'adun gargajiyar na da tasirin gaske akan aikin jijiyoyin jijiyoyin jini da hanyoyin jini, yana karfafa shi da kuma kiyaye shi daga abubuwan lalata na waje.

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Ana amfani da jiko na wake don magance tsarin halittar jini, kamar su cystitis. Ana sha abin sha da safe a cikin komai a ciki mintuna 15 kafin cin abinci.

Wake gwangwani kusan gaba ɗaya yana riƙe da kaddarorinsu. Abinda kawai yake canzawa shine abun cikin kalori, tunda mafi yawan lokuta ana rufe samfurin tare da wasu irin miya (tumatir, misali). Samfurin daskararren baya rasa dukiyar sa mai amfani, babban abin shine a datse shi yadda yakamata kafin amfani dashi kuma a hana sake daskarewa.

Shin dafaffen wake yana riƙe da kaddarorin masu amfani? Haka ne, yana yi, amma, kamar wake na gwangwani, ya zama mai gina jiki fiye da ainihin kayan.

Wake da wasanni

Duk 'yan wasa sun san cewa awanni 1.5-2 kafin atisaye, kuna buƙatar saturate jikinku tare da ƙwayoyin carbohydrates masu haɗari. Wadannan mahaukatan sune ake samunsu da yawa a cikin wake. Irin waɗannan nau'ikan carbohydrates suna sha na dogon lokaci, kuma wannan yana ba da gudummawa ga gaskiyar cewa a lokacin atisaye da bayanta ba zai ji yunwa mai kaifi ba, kuma jiki zai kasance cike da kuzari.

Abinci mai gina jiki bayan ƙarfin horo yana da mahimmanci. Sakamakon nauyi masu yawa, jiki yana fuskantar buƙatar sunadarai da carbohydrates, domin waɗannan abubuwan ne ake cinyewa yayin motsa jiki. Jiki yana karɓar kuzari daga glycogen, wanda yake taruwa a cikin ƙwayar tsoka, amma bayan horo ya ƙare, kuma yana da gaggawa don sake cika wadatarta. In ba haka ba, hormone cortisol zai fara lalata tsokoki. Don dakatar da wannan tsari da kuma cike abubuwan ajiyar kuɗaɗe, kuna buƙatar cin abinci wanda ya ƙunshi sunadarai masu saurin narkewa da carbohydrates. Anan amfanin gonar wake ya kawo dauki: zasu taimaka rufe "taga furotin".

Lokacin yin motsa jiki, yana da mahimmanci a tuna cewa babban abu shine ciyar da adadin kuzari fiye da yadda kuke ci. Sabili da haka, daidaitaccen daidaitaccen abinci mai gina jiki zai zama mabuɗin kyakkyawan sifa. Wake a matsakaici yana da kyau don cin abinci mai dacewa. Koyaya, yana da mahimmanci a sha ƙwaya ɗaya kamar yadda ba za a haɓaka ƙarin adadin kuzari a cikin jiki ba a cikin jikin mai.

Legumes ne mai mahimmanci ga abincin 'yan wasa kuma bai kamata ayi watsi dasu ba. Babban abu shine a fifita fifikon daidai: don yawan tsoka - ƙari, don rage nauyi - a cikin matsakaici.

Wake don asarar nauyi

Wake na taka muhimmiyar rawa yayin rage kiba. Wannan al'ada mai ban sha'awa tana da kyakkyawan aiki tare da cholesterol (yana cire shi daga jiki), kuma yana motsa kumburi, wanda ke saurin saurin sarrafa kayayyakin, wanda ke nufin cewa ƙitsen mai mai yawa baya tsayawa cikin jiki. Fiber yana ɗayan waɗancan abubuwan haɗin da ke sa wake ya zama samfuri na musamman, tunda wannan abu ba shi da komai a lokacin maye nauyi.

Idan kuna sha'awar tambayar wacce wake za ku zaba, to babu wani bambanci na asali. Koyaya, ka tuna cewa koren wake ba su da ƙarancin adadin kuzari fiye da wake na yau da kullun.

Mahimmanci! Samfurin bai kamata a cinye shi ɗanye ba, saboda yana ɗauke da gubobi da yawa. Hanyoyin da aka fi so don magance zafi shine dafa ko dafa abinci.

Don cin abincin wake ya ba da sakamako mai kyau, ya zama dole a bar kofi, abubuwan sha mai ƙamshi mai narkewa da kowane kayan ado na diuretic (na ƙarshen kawai ya haifar da bayyanar nauyin da ya ɓace).

Duk wani abinci yana da fa'ida da rashin amfani, kuma wannan ya shafi wake.

Daga cikin ƙari:

• furotin na kayan lambu wanda ke saurin tunawa;
• bitamin da ma'adanai cikin isassun adadi ga jikin mutum;
• wake abu ne mai araha a duk shekara - ana iya girbe shi daga lokacin bazara, amma ba za a sami matsala ba lokacin siyan, tunda samfurin ba shi da tsada;
• ya ƙunshi hadadden carbohydrates wanda zai kiyaye muku jin daɗi na dogon lokaci;
• abincin wake yana iya zama na dogon lokaci idan an zaɓi shi da kyau.

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Amfani da abincin wake

• na iya haifar da maƙarƙashiya;
• bai dace da mutanen da ke fama da ulcers, gastritis, colitis da pancreatitis ba.

Tare da abincin da ake ci, an ba shi izinin cin ɗan wake na abincin dare, amma baya wuce sa'o'i 3 kafin lokacin kwanciya.

Manne wa rage cin abinci, kar ka manta game da na kowa hankali, a cikin rage cin abinci ya kamata ba ba kawai wake. Zai zama daidai idan aka gabatar da wannan samfurin a hankali: da farko a cikin miya, sannan kuma a matsayin gefen kwano.

Contraindications don amfani

Jerin contraindications ga amfani da wake ƙananan ne. Yana da kyau a daina cin wake ga mutanen da ke fama da yawan acidity, colitis ko kuma suna da raunuka.

Kamar yawancin legumes, wake yana haifar da laulayi. Amma zaka iya yaƙar wannan. Ana ba da shawarar a jiƙa wake na awanni da yawa kafin a dafa a cikin ruwan soda. Af, farin wake yana da ɗan taushi a wannan batun fiye da jan wake.

Waɗannan, a zahiri, duk ƙuntatawa ne don wannan samfurin.

Kammalawa

Wake abu ne na musamman wanda kawai yake kawo fa'ida. Ana amfani da wake ba kawai a masana'antar abinci ba, har ma a masana'antar kwaskwarima - alal misali, ana yin maski da mayuka da yawa bisa ga wannan al'adar.

Ga 'yan wasa, wake zai iya taimakawa wajen gina tsoka da kuzari ga jiki don motsa jiki mai fa'ida.

Babban wake iri-iri yana buɗe fa'idodi da yawa don zaɓar samfurin da ya dace da ku. Kusan ana amfani da dukkan bangarorin wannan tsiren wajen girke-girke: bawul, tushe, wake, kwasfa, da dafa samfurin ba ya ɗaukar lokaci sosai. Ku ci wake a kai a kai kuma za ku ji yadda lafiyar ku ta fi kyau.

Kalli bidiyon: คนกนแปลก แดกนรก (Nuwamba 2024).