8 Mafi kyawun Mayen Man Gyada

An fi son man gyada saboda yawan hayakin sa.

Amma idan ana neman maye gurbin man gyada, dalilan na iya zama da yawa, kamar:

• Kuna rashin lafiyar gyada
• Babban abun ciki na omega-6
• Yana da saukin kamuwa da oxidation a wasu lokuta.

Don haka, menene mafi kyawun madadin man gyada ko madadin da za ku iya amfani da shi ba tare da sadaukar da ƙamshi mai daɗi ba, tasirin hayaki, dandano da fa'idodin lafiyar man gyada?

Ga da yawa daga cikinsu:

Madadin Man Gyada:

Lokacin da ake buƙatar maye gurbin kayan abinci, mafi dacewa da man gyada shine man sesame, saboda yana da dandano iri ɗaya.

Duk da haka, sesame ba shi da kayan dafa abinci iri ɗaya; Ya kamata ku yi amfani da sunflower, grapeseed ko man canola. (Masanin Man Gyada)

Anan ga dukkan hanyoyin da aka tattauna dalla-dalla:

1. Man sunflower

Man sunflower shine babban madadin man gyada saboda ba shi da mai kuma yana dauke da adadi mai kyau na oleic acid.

Oleic acid shine omega-6 fatty acid monounsaturated wanda ke taimakawa rage cholesterol da ma'aunin glycemic.

Haka kuma yana daya daga cikin man da aka fi amfani da shi a duniya saboda tsawon rayuwarsa. Daga cikin fa'idodin kiwon lafiya da yawa da ta ke bayarwa akwai oleic acid, mai sifiri, da bitamin E.

Wurin hayaki na sunflower wani dalili ne da ake ganin ya maye gurbin man gyada, wanda ya kai kimanin 232 ° C. (Masanin Man Gyada)

Kamar man gyada, akwai nau'i biyu, Nace da kuma Matsewar sanyi.

Mai tacewa shine wanda muke yawan amfani dashi a gida. Yana da launin rawaya.

Tushen sanyi yana da launi amber kuma yana da ɗanɗano mai laushi.

• Man gyada maimakon soya
• Ana amfani da shi sosai a gidan burodi daga tiren yin burodi da ake shafawa don amfani da shi azaman madadin man shanu (Masanin Man Gyada)

Amfanin canza gyada tare da man sunflower:

• Abubuwan Carotenoid (0.7mg/kg) suna taimakawa rage haɗarin ciwon daji.
• Godiya ga abun ciki na bitamin E, yana hana asma, yaƙar free radicals kuma yana inganta lafiyar zuciya.

gazawar:

Gidauniyar Arthritis ta bayyana hakan Man sunflower zai iya haifar da kumburi da ciwon haɗin gwiwa saboda sinadarin omega-6 a cikinsa. (Masanin Man Gyada)

2. Man Canola

Kamar me zaku iya musanyawa da man gyada, wannan shine mafi kyawun amsar tambayar ku.

Yana da babban madadin man gyada tare da fa'idodin kiwon lafiya da yawa da aka tabbatar. Yana da mahimmancin Omega-3 da ake samu a cikin kifi da Lenolied acid omega-6. (Masanin Man Gyada)

Yana da amfani a yi amfani da shi ba tare da dumama ba, saboda yana riƙe da yawancin fatty acid wanda ya dace da tsarin jini.

Bayan samun yawan zafin hayaki na 204 ° C, ƙamshin sa ba shi da ƙarfi.

Dukansu manyan-oleic sunflower da ɓangarorin sunflower mai tsabta ana iya amfani da su azaman madadin man gyada. (Masanin Man Gyada)

Yi amfani da mafi kyau don:

• Grill saboda yawan hayakinsa
• Ana amfani dashi a gidan burodi saboda ɗanɗanonsa mai laushi
• salatin miya
• Mafi kyawun man gyada don gasa turkey

Amfanin sauya man gyada da man Canola:

• Ya ƙunshi adadi mai yawa na phytosterols waɗanda ke rage ƙwayar cholesterol
• Yana da wadata a cikin bitamin E, wanda ke kare jiki daga lalacewa mai lalacewa, cututtukan zuciya da ciwon daji.
• Yana da mafi ƙarancin adadin trans ko cikakken kitse, sau da yawa ana magana da shi azaman kitse mara kyau.
• low cholesterol matakin
• Ya ƙunshi abubuwa masu kyau kamar Omega-3 da linolenic acid. Duk waɗannan suna taimakawa hana wasu cututtuka masu alaƙa da zuciya da bugun jini ta hanyar rage mummunan cholesterol. (Masanin Man Gyada)

gazawar:

• Domin galibin man canola an canza shi ta hanyar kwayoyin halitta, wani bincike na 2011 ya nuna cewa yana son lalata hanta da koda.
• Mutanen da suke amfani da man canola akai-akai sun fi kamuwa da cutar hawan jini da haɗarin bugun jini kuma suna da ɗan gajeren tsawon rayuwa.
• Canola na iya sa membrane na kwayar jinin ja ya zama mai rauni. (Masanin Man Gyada)

3. Man Safflower

Wannan man da aka samu daga tsaban safflower, an fi so a madadin man gyada saboda yawan hayakinsa, watau 266°C.

Man ba shi da launi, rawaya kuma baya daskarewa a yanayin sanyi. Hakanan yana maye gurbin man kayan lambu.

Dukansu manyan linoleic da manyan safflowers na oleic suna samuwa a kasuwa.

Polyunsaturated fats ana samun su da yawa a cikin manyan bambance-bambancen linoleic, yayin da mai monounsaturated yana da wadataccen abu a cikin safflower. (Masanin Man Gyada)

Yi amfani da wannan madadin don:

• Soya da miya
• Mafi kyawun man gyada don kajin turkey mai zurfi
• Hakanan ana iya amfani dashi azaman madadin man zaitun saboda ƙamshinsa mai sauƙi.
• Ana amfani da babban bambance-bambancen linoleic don suturar salad

Amfanin Man Safflower

• Kula da sukarin jini, lafiyar zuciya da ƙananan kumburi
• Yana kwantar da bushewar fata da kumburi
• Amintacce don dafa abinci a yanayin zafi mai yawa (Masanin Man Gyada)

gazawar:

• Idan an sha man safflower fiye da adadin da ya kamata a sha kullum, zai iya rage zubar jini ta hanyar rage zubar jini.

4. Man inabi

Man inabi wani madadin man gyada ne saboda yawan hayakinsa. Haƙiƙa wani samfuri ne a cikin tsarin yin giya.

Ya wadata a cikin omega-6 da omega-9 da cholesterol-free tare da wurin hayaki na 205 ° C, man inabi shine mafi kyawun madadin man gyada. (Masanin Man Gyada)

Koyaya, man inabi, kamar man zaitun na budurwa, yana da ɗan tsada kuma ba a ba da shawarar yin soya mai zurfi ba. Amma zaka iya amfani dashi don:

• Gasa, gasa da gasa nama
• Gasasshen kayan lambu, ɗanɗano mai laushi
• Kyakkyawan madaidaicin man gyada don suturar salati

Amfani:

• Yana ƙarfafa tsarin rigakafi kamar yadda yake da kyau tushen bitamin E.
• Taimakawa yaki da radicals da inganta fata
• Hakanan iri na inabi yana taimakawa lafiyar gashi saboda linolenic acid da ke cikinsa.
• Ana amfani dashi sosai a cikin aromatherapy

disadvantages:

• Ana ɗaukar nau'in innabi mafi aminci fiye da sauran mai. Duk da haka, waɗanda suke da rashin lafiyar inabi kada su yi amfani da shi.

5. Man Gyada

Mafi kyawun man gyada mai daɗi shine Man Gyada. Ana samun man gyada ta hanyar bushewa da matsewar goro.

Ya fi sauran mai da danko sosai kuma yana da dandano mai dadi. Nau’in sanyi da mai tacewa, musamman masu sanyi suna da tsada sosai.

Amfani da man gyada maimakon man gyada:

• kayan ado
• don dandana kaza, kifi, taliya, da salads

Amfani:

• Man gyada yana da wasu muhimman bitamin kamar B1, B2, B3, C, da E
• Yana taimakawa wajen cire wrinkles
• Arziki a cikin maganin antioxidants
• Yana hana zubar gashi
• Yaki da dandruff
• Yana rage cututtuka masu alaka da zuciya

fursunoni:

• Yana ɗanɗano da ɗaci idan an fallasa shi zuwa yanayin zafi mai zafi

6. Man Almond

Baya ga kasancewar man kwakwa, man almond shima madadin man gyada ne, wanda ke da wadataccen kitse mai yawa da kuma bitamin E.

Ana amfani da shi sau da yawa a cikin miya saboda dandano da yanayinsa, wanda shine nama. Kamar sauran mai, ana samunsa a cikin nau'i biyu: Man Almond Matsakaici da Mai Tsafta.

yana amfani da:

• Don yanayin fata kamar psoriasis da eczema

Amfani:

• An tabbatar da cewa yana da kyau mai laushi ga fata da gashi kuma yana kare fata daga lalacewar rana.
• Fatty acids a cikin man almond yana narkar da mai da yawa a cikin fata.
• Retinoid a cikin man almond yana inganta sautin fata gaba ɗaya
• Yana taimakawa kula da lafiyayyen nauyi
• Yana goyan bayan lafiyar zuciya, sukarin jini kuma yana yakar masu tsattsauran ra'ayi

Rashin Amfanin Man Almond

• Yin amfani da shi don soya mai zurfi na iya lalata darajar sinadiran sa.
• Ƙaƙƙarfan ɗanɗano mai ƙarfi na iya lalata ɗanɗanon abincin da aka soya shi da shi.

7. Man Ganye

Man gyada shine maye gurbin man kayan lambu kuma akasin haka. Man kayan lambu shine zaɓi mafi arha don amfani dashi azaman madadin man gyada.

Ana samun man ganyaye daga duk wani tsiro na musamman na tsiro ko tsantsa daga dabino, canola, masara da sauransu. Yana iya zama cakuɗen kayan lambu daban-daban, kamar su.

Don haka, adadin kitsen da ba a cika da shi ba, ba za a iya danganta shi da kayyade ga wannan kitsen ba.

Yi amfani da shi don:

• Mafi amfani don soya mai zurfi da dafa abinci mai zafi

amfanin

• Samun wurin hayaki na 220 ° C yana nufin ya dace da soya mai zurfi.

disadvantages

• Ba zabi mai lafiya ba

8. Man Masara

Man masara, wanda kuma ake kira da masara, shi ma yana daya daga cikin mafi arha kuma mafi inganci madadin man gyada. Kamar man gyada, shima yana da wurin shan taba, 232°C.

Ana samun man ne ta hanyar gargajiya. Wannan yana faruwa ta hanyar danna ƙwayar masara tare da hexane kuma a cire shi. Hakanan ana iya samun shi daga ƙwaya na masara ko zaren masara.

Ana samun sauƙin samuwa a duk faɗin duniya. Kwatankwacin adadin man masara ya isa ya maye gurbin man gyada. Duk da haka, masana ba su ba da shawarar yin amfani da shi da yawa ba, saboda yana ɗauke da kitsen polyunsaturated da yawa.

Babban amfani:

• Yin burodi, soya mai zurfi,
• Sautéing, sering da salad dressing
• A cikin yin margarine

Amfani:

• Abubuwan antioxidants da tocopherols a cikin man masara suna warkar da fata da yaƙi wasu yanayin fata.
• Yana da kusan kashi 13% na abin da ake buƙata na yau da kullun na bitamin E, ƙaƙƙarfan antioxidant mai ƙarfi wanda ke yaƙi da radicals kyauta.
• Yana da fasalin daidaita matakin cholesterol.
• Yana da wadata a cikin phytosterols, cholesterol na tushen shuka, maganin kumburi kuma yana rage haɗarin wasu cututtukan daji, cututtukan zuciya da nau'in ciwon sukari na 2.

disadvantages:

• Matsakaicin rashin daidaituwa na omega-3 zuwa omega-6 a cikin man masara yana ƙara yuwuwar kamuwa da ciwon nono da prostate.

Kammalawa

Akwai fiye da zaɓuɓɓuka takwas idan ana batun maye gurbin man gyada.

Wannan ba cikakken lissafi ba ne; saboda su ne mafi kusancin ashana.

Sauran zaɓuɓɓukan su ne amfani da man avocado maimakon man gyada; Ba gaba ɗaya a cikin jita-jita ba, amma tunda duka biyun mai haske ne, zaku iya amfani da man gyada a matsayin suturar pad thai.

Wasu man gyada, kamar man zaitun, ba a saka su a cikin jerin ba saboda ba su dace da soya mai zurfi da dafa abinci mai zafi ba.

Madadin da muka ambata, zaku iya amfani da su ba tare da damuwa ba.

Hakanan, kar a manta da pin /alamar shafi kuma ziyarci namu blog don ƙarin bayani mai ban sha'awa amma asali.