Ba dole ba ne ka kawar da wannan abincin da aka fi so.
Lokacin da ake ƙoƙarin cin abincin mai-mai-mai, mai yiwuwa a wasu lokuta yana da damuwa don sanin abincin abincin (a bayyane) yana da kyau. Qwai sun sami mummunan raguwa a baya - akasarin abun ciki na cholesterol - amma zasu iya zama wani ɓangare na cin abinci mara lafiya, mai ƙananan-a cikin gyare-gyare.
Cholesterol Connection
An la'anta qwai saboda yawan abubuwan da suke ciki na cholesterol. Ɗaya kwai yana dauke da 210 MG na cholesterol na abincin abin (iri ɗaya, Eggland's Best, ya ƙunshi kawai 180 MG da kwai), wanda har yanzu kashi biyu cikin uku na kwanakin da ake amfani da ita na Mummar Amurka da 300 mg.
Duk da haka, tare da gudanar da binciken da aka sanya shakku a kan akwai hanyar haɗakarwa tsakanin abinci mai cin abinci, abin da yake samuwa a cikin abincin da muke ci, da kuma cholesterol na jini, wanda aka gina ta jiki, Kwamitin Shawarar Abinci na 2015 ya bada shawarar cirewa a yanzu 300 mg na rana . Abubuwa masu yawa sun shafi tasirin cholesterol na jini, ciki har da tarihin iyali, abinci, shekaru, kuma muna shan taba da motsa jiki. A game da abinci, akwai alamun nuna cewa cin abinci mai hatsari da ƙwayoyin cuta mai hatsari yana da tasiri akan tasirin cholesterol na jini fiye da cin abinci na cholesterol na abinci.
Fat Content
Gaskiya ne, yawancin abinci mai yawa na cholesterol kuma suna da kitsasshen mai mai ko mai fatalwa. Amma kwai ba ɗaya daga cikinsu ba. Kwai ɗaya yana da 5g na mai (game da kashi 8 na darajar yau da kullum), wanda kawai 1.5g ne cikakke. Saboda qwai sukan ji dadin abinci mai girma irin su cuku (a crambled ko omelets), ko kuma soyayyen da naman alade da tsiran alade, ana ganin su a matsayin abinci mafi girma - amma dai ta hanyar tarayya.
Idan sauran sinadaran ci abinci tare da qwai suna da lafiya, to, ciki har da qwai a cikin abincin mai-mai mai hankali ne mai hikima.
Abincin mai gina jiki
Bayan kasancewa maras nauyi a cikin mai, qwai yana cike da kayan abinci. Qwai ne mai kyau tushen furotin kuma dauke da fiye da dozin bitamin da kuma ma'adanai, ciki har da baƙin ƙarfe, zinc, folate, phosphorous, riboflavin, da bitamin A, D, E da B-12.
Sun shirya nauyin abincin sinadirai don kimanin calories 70 kowace.
Domin kyauta, zaku iya saya qwai da ke dauke da kayan acid mai muhimmanci omega-3. Omega-3 acid fat, wadda ba za a iya samarwa ta jiki ba, ana zaton zai rage hadarin cututtukan zuciya. Wadannan qwai masu wadata suna samar da adadin mai-mai-omega-3 acid a matsayin nau'i na uku na mai kifi kamar kifi.
Yolks vs. Whites
Dukan mai da cholesterol na kwai yana dauke da gwaiduwa, kuma yawancin sunadaran suna cikin fararen. Don samun mafi yawancin kyautar yakunku, za ku iya yanke wasu yolks a cikin girke-girke. Tsarin doka na babban yatsa shi ne yin amfani da fata biyu na fata don kowane nau'in da ake bukata. Idan ba ka son ra'ayin wani omelet mai launin kwai-fata ko ƙumma mai laushi, yayyafa kitsen da cholesterol ta amfani da kwai guda daya da kwai biyu a jikin mutum a maimakon haka.
Ka tuna cewa karuwar yawan fararen kwai zai iya shafar wasu girke-girke, musamman kayan da aka yi. Idan burananku suna da yawa lokacin da kuka yi amfani da fata kawai kawai, yi amfani da gaurayar qwai da ƙwayar fata a maimakon haka (sake yin amfani da fata biyu ta kowane nau'i na kwai).
Qwai hanya mai ƙananan hanyoyi
Kodayake ƙwai da kansu suna da ƙananan mai, wannan baya nufin ƙwan zuma zai kasance mai ƙananan kitshi idan an dafa shi a cikin man shanu ko tare da ton cuku.
Saboda haka hanyar dafa abinci yana da mahimmanci - sace su, yayata su, kuma su yi omelets. Idan kun yi amfani da pans da skillets, ba ku buƙatar amfani da man shanu. Ƙara cuku ta hanyar amfani da ƙwayoyi mai ƙyama ko ƙananan kyawawan kyawawan cuku.
Idan har yanzu za ku guji yin amfani da ƙwayoyin dukan, kuna iya amfani da ɗaya daga cikin samfurorin samfurori masu yawa waɗanda suke samuwa, wanda ke aiki sosai a mafi yawan jita-jita. Sauran maye gurbin amfani da fata fata kamar yadda suke tushe, kuma dauke da canza launin, flavorings da kuma wani lokacin kayan lambu mai. Wasu iri suna da yawa daga cikin muhimman abubuwan gina jiki da aka samo a cikin "hakikanin" qwai (wasu suna da bitamin da kuma ma'adanai da aka kara don su biya), amma sun kasance sun rage a cikin adadin kuzari, mai, da cholesterol.