Gluten-Free Diets da Qwai

Qwai gaske ne mai ban sha'awa abinci. Wannan labari mai kyau ne ga masu dafa abinci marar yisti saboda qwai yana da mahimmanci a cikin mafi yawan kayan girke-girke maras yalwa. Suna ɗaure gurasar da ba su da ruwan inabi da kayan abinci, suna shimfiɗa da dandano da yawa kuma suna da ƙanshi tare da al'adun gargajiya.

Amma ka san cewa a cikin wannan karamin abu mai ban mamaki, yanayin ya kunshi sunadarin sunadarai da ake kira amino acid wanda ke goyan bayan aiki na lafiya, kiyaye lafiyar lafiya, fata da gashi kuma wajibi ne don yin kira na enzymes da hormones?

Haka ne, qwai suna da ban sha'awa.

Qwai kuma mai kyau ne tushen Bamin bitamin B, Vitamin D, da ma'adanai na iodine, selenium da molybdenum, choline - mai gina jiki mai muhimmanci ga aikin kwakwalwa da lafiyar salula da lutein da zeaxanthin, kayan abinci guda biyu da ke goyan bayan hangen nesa.

Matsaloli masu guba Daga Cibiyar Nazarin Kasuwanci na USDA na Ƙididdiga na misali - 23

• Ɗaya mai girma ya ƙunshi calories 72, gina jiki mai gina jiki 6,3 grams, girasa 4,75 grams, carbohydrates 0.36 grams da sodium 71 mg.
• Ɗaya babban kwai yana da mahimmanci na madogara. A gwaiduwa ya ƙunshi 125 MG.
• Qwai ne kuma mai kyau na lutein da zeaxanthin, abubuwa biyu masu muhimmanci da ke taimakawa wajen kula da lafiyar ido. Ɗayaccen babban kwai yana dauke da 252 mcg.
• Ɗaya cikin babban kwai yana dauke da kimanin miliyon 185 (Lura: USDA ya sake nazarin ƙwayar cholesterol ya ƙunshi samfur daga ƙasa daga bayanan Bayanan Bayani mai mahimmanci)

Qwai da Choline

Yolks mai yalwa, ba fata ba ne mai kayatarwa. Choline na daga cikin neurotransmitter acetylcholine wanda ke goyan bayan ƙwaƙwalwar ajiya kuma yana taimaka maka tsarin jin tsoro da haɗin kai da juna.

Za a yi amfani da madogara a cikin tsarin tantanin halitta da kuma tsarin matakan homocysteine, wajibi ne don lafiyar zuciya. Babu shakka, choline ne mai gina jiki na VIP da qwai suna da mahimmanci mai mahimmancin abincin abin da ake ci.

Abinda aka ba da shawarar da ya dace akai-akai (AI) don Choline:

Yara jarirai 0-6 watanni - Maza 125 MG mata 125 M
Yara jarirai watanni 7-12 - Ma'aurata 150 MG Ma'aikata 150 MG
Yara 1-3 - Mata / Mata 200 MG
Yara 4-8 shekaru - Mace / mata 250 MG
Yara 9-13 shekaru - Mata / mata 375 MG
Yara 14-18 - Maza 550 MG Ma'aurata 400 MG
Manya 19 da haihuwa da kuma tsofaffi - Maza 550 Miliyan mata 425 MG
Tashin ciki Duk shekaru daban-daban - 450 MG
Dairy Dairy Duk zamanai - 550 MG

Masu bincike a Jami'ar Jihar Iowa sun yi nazari akan yawan mutane a Amurka kuma sun gano cewa fiye da kashi 90 cikin 100 na jama'ar Amirka ba su raguwa a cikin layi! Sakamakon binciken su, Choline in Diets of the US Population an wallafa a FASEB Journal, 2007.

Qwai da Cholesterol

An san ƙwayoyin suna da abun ciki na high cholesterol. Labari mai dadi shine bincike ya nuna cewa cholesterol mai cin abinci ba abu ne mai yawa ba game da cutar mai cututtukan zuciya kamar yadda aka yi tunani. Ga yawancin mutane daya kwai a rana bazai cutar da jini ba ko hadari ga cututtukan zuciya.

Bisa ga Cibiyar Harkokin Kiwon Lafiya na Amirka, "Cibiyoyin kulawa da kiwon lafiya na duniya - ciki har da Health Canada, Ƙungiyar ta Kanada da Ciwon Turawa, da Cibiyar Zuciya ta Australiya da Ƙungiyar Zuciya ta Irish - ta inganta qwai a matsayin wani ɓangare na abinci na zuciya, da gane cewa suna yin muhimmiyar gudummawar abinci. "

Ƙara yawan ƙwayar abinci marar amfani da abinci mai gina jiki ba tare da amfani da abinci ba, kyauta ne mai kyau don cin abinci lafiya yayin da yake jin dadin amfani da yadda ƙwayoyin suke inganta kayan girke marasa kyauta.

Delicious Gluten-Free Egg Recipes

• Gluten-Free Eggs Benedict Recipe
• Gluten-Free Deviled Kwai kawai don Kids
• Yadda za a yi amfani da Gwai - Tsarin Mataki na Mataki

• Dabbobin da aka lalace
• Yadda za a tafasa siffofin hanya madaidaiciya
• Kid-friendly Omelette Recipe
• Kayan Gilashin Kayan Kayan Gilashin Kayan Gilashi

Sources:

Cibiyar Nazarin Kasuwanci na USDA ta Aminci na 23
Choline: Cibiyar Linus Pauling, Jami'ar Jihar Oregon
Abincin Mafi Girma na Duniya
Jaridar FASEB