Hanyar da ke gefe-gefe-ɗaya na Mahimman kayan abinci a cikin Kwayoyin Kwayoyin
Yanzu fiye da taba, kwayoyi suna bada shawara a matsayin abincin abincin. An san su da kasancewa a cikin fiber, furotin, fatsari masu kyau, da kuma bitamin da ma'adanai masu yawa, da yawa fiye da kwari na kwakwalwan dankalin turawa, kuma -dan an ci dasu-zai iya taimaka maka ka rasa nauyi. Cin kwayoyi na inganta lafiyar zuciya kuma an nuna su zuwa ƙananan cholesterol. Amma ba kowace kwaya ba ne daidai lokacin da ta zo da rashin lafiya, saboda haka yana da muhimmanci a san yawancin da suke cikin hidima.
Gina Jiki na Kwayoyi
Wannan ma'auni mai sauƙin kwatanta ya nuna yadda kwayoyi iri iri suka bambanta a cikin abubuwan da ke gina jiki, yana mai sauƙi don zabi kwayar da ke da kyau a gare ku. Wannan ginshiƙi ya lissafa kimanin abincin sinadirai masu nauyin nauyi a cikin nauyin nauyin nauyin nauyin kwaya, tare da kimanin adadin kwayoyi da kowane abu. Zaka iya kwatanta adadin adadin kuzari, mai (duka, cikakke, duniyar jiki, polyunsaturated), carbohydrates, da fiber daga kwayoyi tara.
| Kayan abinci da 1 ounce (nauyi) | |||||||||
| Nut iri-iri | Kimanin maki na kwayoyi | Calories (kcal) | Protein (g) | Total Fat (g) | Fat Fat (g) | Mono- unsaturat- ed Fat (g) | Poly- unsaturat- ed Fat (g) | Carbs (g) | Fiber (g) |
| Almonds | 23 | 160 | 6 | 14 | 1 | 9 | 3.5 | 6 | 4 |
| Brazil Nuts | 6 | 190 | 4 | 19 | 4 | 7 | 6 | 3 | 2 |
| Cashews | 18 | 160 | 4 | 13 | 3 | 8 | 2 | 9 | 1 |
| Hazelnuts | 21 | 180 | 4 | 17 | 1.5 | 13 | 2 | 5 | 3 |
| Kayan Abincin Macadamia Nuts | 11 | 200 | 2 | 22 | 3.5 | 17 | 0.5 | 4 | 2 |
| Pecans | 19 (halves) | 200 | 3 | 20 | 2 | 12 | 6 | 4 | 3 |
| Pine Kwayoyi | 165 | 190 | 4 | 20 | 1.5 | 5.5 | 10 | 4 | 1 |
| Pistachios | 49 | 160 | 4 | 18 | 1.5 | 7 | 4 | 8 | 3 |
| Walnuts | 14 (halves) | 190 | 4 | 18 | 1.5 | 2.5 | 13 | 4 | 2 |
Kada ku tafi Kwayoyi
Ɗaya daga cikin kuskuren mutane sukanyi lokacin da cin kwayoyi suna cin abinci mai yawa-ra'ayin shine cewa suna da lafiya, zasu iya taimakawa ku rasa nauyi, kuma sun fi kyau da sauran abincin abun ciye-ciye, don haka babu wata cũta a cikin karbar tasa, daidai?
Ba daidai ba. Kwayoyi suna da ƙwayar kalori, ma'ana suna da karin adadin kuzari da kowane abu fiye da sauran abinci (kamar taliya, alal misali), yana sa ka karu da sauri. Don haka yana da mahimmanci ka tsaya a kan girman girman, wanda shine "dintsi" ko kuma kusan 1/4 kofin.
Har ila yau kuna so ku yi hankali game da irin kwaya da kuka zaɓa, kamar yadda wasu sun ƙunshi karin karin adadin kuzari da kwaya.
Alal misali, yawancin calories mafi yawan adadin kuzari, kuma tare da nauyin kilo 11 kawai a cikin kowane abu, ba ku da kariya sosai don bugun ku. Wani abu kuma don tunawa shi ne cewa kwayoyi zasu iya yin lamba akan tsarin narkewa idan kun ci da yawa. Wasu mahaukaci da aka samo a kwayoyi (phytates da tannins) suna sa bloating da gas kuma su sa kwayoyi da wuya su narke, kuma babban abun ciki zai iya haifar da zawo. Don haka auna ma'aunin abincin!