Kwayoyi da Almonds: Mafi Raw Ko Gasashe?

Ya kamata ku ci goro da almonds danye ko gasassu? Shin suna rasa bitamin lokacin gasa? Ko akwai ma gurbatattun abubuwa? Ta yaya gasasshen zai iya canza goro da almonds?

Gasasshen goro yana da lafiya?

Kwayoyi suna da ban mamaki mai gina jiki da abinci mai cikawa. Sun dace a matsayin abun ciye-ciye ko kuma tushen abin sha na tushen shuka, tsoma, busassun, ko cuku mai tushe.

Kwayoyi suna cike da lafiyayyen kitse, fiber, da sunadarai, kuma suna samar da bitamin, ma'adanai, abubuwan ganowa, da antioxidants.

A ƙasa muna tattaunawa

• ko gasasshen goro yana da lafiya.
• ko an sami asarar sinadarai masu mahimmanci a lokacin gasa,
• ko abubuwa masu cutarwa kuma suna iya tasowa yayin gasa kuma
• ko yana da kyau a ci danyen goro.

Idan ba ku da lokacin karanta labarin gabaɗaya, a ƙasa zaku sami taƙaitaccen bayani da cikakkun bayanai masu mahimmanci don cin goro mai lafiya.

Ta yaya kalori da abun ciki na gina jiki ke canzawa yayin gasa?

A lokacin da ake gasa ’ya’yan ’ya’yan itacen suna bushewa, wato ba tare da an zuba mai ko kitse ko ruwa ba, ta yadda za su samu launin ruwan kasa ta kowane bangare.

A lokacin gasa, goro da farko yana rasa wani ruwa, wanda shine dalilin da ya sa kitsen da adadin kuzari ke ƙaruwa, amma kaɗan ne kawai, ta yadda bambancin danye da gasasshen goro ba shi da amfani.

Ta yaya kitsen goro yake canzawa idan aka gasa su?

Fat ɗin da ba a cika ba, waɗanda ake ɗaukar lafiyar zuciya da rage ƙwayar cholesterol, sun zama mafi sauƙi ga lalacewa da/ko oxidation lokacin da aka gasa su. Mummunan radicals na iya haifarwa, wanda hakan na iya haifar da lalacewar tantanin halitta.

Koyaya, ana iya hana canjin fatty acid ta hanyar sarrafa gasasshen. Zazzabi ya kamata ya zama ƙasa da matsakaici, don haka kada yayi girma sosai. A daya hannun, mafi girma da zafin jiki da kuma tsawon tsarin gasasshen, da ƙarin oxygenation na fatty acid faruwa.

Misali, idan aka gasa goro a digiri 180 na ma'aunin celcius na mintuna 20, matakan malondialdehyde (wani abu da aka yi imani ya zama mai nuna alamar fatty acid oxidation) ya ninka sau 17. Matakan Malondialdehyde suna ƙaruwa sau 1.8 kawai a cikin hazelnuts da ninki 2.5 a cikin pistachios a ƙarƙashin yanayi iri ɗaya.

Dalilin waɗannan bambance-bambancen shine cewa walnuts sun ƙunshi fiye da 40g na polyunsaturated fatty acids (linoleic acid, alpha-linolenic acid) a kowace 100g, yayin da hazelnuts ke da 6g kawai da pistachios kawai fiye da 7g.

Koyaya, idan ana gasa goro na mintuna 25 a matsakaicin yanayin zafi (digiri 120 zuwa 160 ma'aunin celcius), ƙimar iskar oxygen ɗin mai ya ragu sosai. Don haka idan kun gasa goro a cikin dafa abinci na ƴan mintuna kaɗan a matsakaicin zafin jiki, kusan za ku iya kawar da duk wani mummunan tasiri akan fatty acid ɗin da ke cikin su.

Duk da haka, gasasshiyar ƙwaya ba ta kiyaye muddin ɗanyen goro. Gasasu na canza tsarin goro ta yadda sinadarin polyunsaturated fatty acids da ke cikinsa ba su da kariya sosai kuma sun fi kula da tsarin iskar oxygen lokacin ajiya ta yadda goro ya yi saurin gudu.

Gasasshen zai iya samar da kitse mai yawa?

Tsarin gasasshen kuma na iya samar da kitse mai yawa (18), tare da 0.6 zuwa 0.9 g na fatun trans a kowace g 100 na goro. Iyakar ita ce 2 g na trans fatty acid a kowace g 100 na abinci, don haka gasasshen ƙwaya zai zama ma ƙasa a nan.

Fat-fat na iya haɓaka ƙididdiga na magudanar jini kuma yana ƙara haɗarin lalata, ciwon sukari, da kiba.

An rasa antioxidants a lokacin gasa?

Kwayoyi suna da kyakkyawan tushe na abubuwa masu mahimmanci saboda suna ɗauke da yawancin bitamin, ma'adanai, abubuwan ganowa, da antioxidants. Duk da haka, tun da wasu abubuwa masu mahimmanci suna kula da zafi, ana iya ɗauka cewa wasu bitamin da / ko antioxidants da ke ƙunshe sun ɓace yayin gasa.

Abubuwan da ke da tasirin antioxidant, waɗanda ke kare jiki daga radicals masu kyauta kuma don haka suna kariya daga lalacewar tantanin halitta, galibi ana rushewa ko bacewa a ƙarƙashin tasirin zafi. Koyaya, wannan baya shafi duk abubuwan antioxidant. Kamar yadda yake tare da bitamin, akwai abubuwan da suka fi dacewa da zafi fiye da sauran.

Abubuwan tsire-tsire guda biyu na antioxidant lutein da zeaxanthin, alal misali (a cikin pistachios da hazelnuts), ba za a iya rinjayar tsarin gasa shi kaɗai ba (2).

Duk da haka, bincike ya nuna cewa jimlar aikin antioxidant a cikin kwayoyi gabaɗaya yana raguwa a ci gaba yayin gasa (rabin sa'a na farko a digiri 150 na Celsius) amma a zahiri yana ƙaruwa bayan lokacin gasa (amma ba a sake a babban wurin farawa na raw kwayoyi). isa).

Koyaya, lamarin ya kasance kawai bayan mintuna 60, wanda babu wanda zai yi aiki a gidan. Ƙimar antioxidant a cikin rabin sa'a na biyu na gasa yana ƙaruwa saboda halayen sinadaran suna faruwa a lokacin aikin gasa wanda ke haifar da sababbin abubuwa tare da kaddarorin antioxidant.

Shin gasasshen yana haifar da asarar ma'adinai?

Saboda asarar ruwa a lokacin gasa da kuma rashin jin daɗin ma'adinan ga zafi, abun cikin ma'adinan yana ƙaruwa ta atomatik yayin gasa (1). Tare da almonds, alal misali, ƙimar potassium ta karu daga 705 MG zuwa 746 MG da 100 g, darajar magnesium daga 268 MG zuwa 286 MG, da ƙimar ƙarfe daga 3.7 MG zuwa 4.5 MG.

Shin gasasshen almond yana haifar da asarar bitamin?

Yawan asarar bitamin ta hanyar gasa goro ya dogara sosai akan nau'in goro, zafin gasasshen, da lokacin gasasshen don haka ba za a iya yin kalamai iri ɗaya a nan ba.

Misali, gasa almonds da gyada yana haifar da hasara mafi girma fiye da gasa hazelnuts. Tare da pistachios, a gefe guda, kusan babu asarar bitamin.

Matsakaicin alpha-tocopherol (mafi yawan nau'in bitamin E) yana raguwa da kashi 20 cikin ɗari a cikin almonds da kashi 16 cikin ɗari a cikin hazelnuts bayan mintuna 25 na gasa a ma'aunin Celsius 140. Idan zafin gasasshen ya tashi zuwa digiri 170 na ma'aunin celcius, matakan bitamin E sun ragu da kashi 54 (almonds) da kashi 20 (hazelnuts) bayan mintuna 15 kacal.

Ba a canza matakan riboflavin (bitamin B2) yayin gasa.

A cewar wani binciken daga 2010 (Jami'ar Hohenheim), da saba masana'antu peeling matakai (wanda kuma hada da gasasshen) rage yawan yawa sinadaran a cashew kwayoyi, misali B. beta-carotene, lutein, zeaxanthin, alpha-tocopherol, thiamine ( bitamin B1), oleic acid (monounsaturated fatty acid) da linoleic acid (polyunsaturated fatty acid/omega-6 fatty acid).

Kwayoyin cashew waɗanda aka fashe da bawo ta hanyar amfani da hanyar fasa hannun Flores suna da ƙimar sinadarai iri ɗaya kamar ɗanyen ƙwaya da ba a kula da su ba. Fasa hannaye wata hanya ce ta al'ada daga tsibirin Flores na Indonesiya, inda kernels ɗin ke bushewa cikin sanyi, watau ba tare da tsarin gasa ba ko sauran dumama.

Shin gasasshen goro yana samar da acrylamide?

Halin dandano da launi na gasasshen ƙwaya sune sakamakon takamaiman halayen sinadarai da ke faruwa yayin gasa: amsawar Maillard.

Yana da wani dauki tsakanin asparagine amino acid da kuma na halitta sugars samu a cikin kwayoyi. Idan waɗannan biyun suka amsa tare da juna yayin bushewar dumama zuwa sama da digiri 120, launin ruwan kasa wanda yake kama da gasasshen yana tasowa. Duk da haka, shi ne ainihin amsawar Maillard wanda kuma zai iya haifar da abubuwa masu cutarwa irin su acrylamide, wanda ake ɗauka a matsayin carcinogenic.

Tun da almonds suna da matakan asparagine musamman, sun fi sauƙi ga samuwar acrylamide fiye da sauran kwayoyi. A cikin almonds, samuwar acrylamide yana farawa da yanayin zafi sama da digiri 130 kuma yana haɓaka sosai a yanayin zafi sama da digiri 146.

A cikin masana'antar abinci, ana gasa almonds a digiri 140 (minti 23) zuwa digiri 180 (minti 11), wanda zai haifar da manyan matakan samuwar acrylamide.

Yawan zafin jiki yana inganta samuwar acrylamide fiye da lokacin gasa. Ƙara yawan zafin jiki daga digiri 139 zuwa 151 yana haifar da karuwa mai ninki 33 a cikin samuwar acrylamide (tare da lokacin gasa na minti 25) yayin da ƙara lokacin gasa daga minti 20 zuwa 25 kawai yana ƙara haɓakar acrylamide ta hanyar 1.7 (a 160 Centigrade). ).

Don haka yana da kyau a gasa almond a ƙananan zafin jiki kuma na ɗan lokaci kaɗan, misali B. minti 25 a digiri 130.

Sauran kwayoyi ba sa yin acrylamide da yawa idan an gasa su. Wasu adadin suna samuwa a cikin pistachios sama da digiri 140 Celsius (minti 25), amma ba kusan kamar na almonds ba. A cikin macadamias, gyada da hazelnuts a fili ba a samar da acrylamide yayin gasa.

Hakanan yana da ban sha'awa cewa almonds na Turai suna da ƙarancin abun ciki na asparagine don haka suna samar da ƙarancin acrylamide sosai yayin gasa fiye da almonds na Amurka.

Shin danyen goro yana gurbata da kwayoyin cuta?

An ambaci yiwuwar kamuwa da ƙwayoyin cuta masu cutarwa a matsayin rashin lahani na ɗanyen goro, misali B. tare da salmonella, listeria, ko E. coli, wanda zai iya yaduwa daga ƙasa zuwa faɗuwar goro. Gurbataccen ruwa kuma yana iya gurɓatar da goro.

Duk da haka, bincike ya nuna cewa ’yan ƙwaya kaɗan ne kawai ke kamuwa da ƙwayoyin cuta. A cikin samfurori, an sami Salmonella a cikin kashi 1 cikin na kwayoyi, tare da macadamias yana nuna mafi girman matakan Salmonella a cikin lokuta masu wuyar kamuwa da cuta, kuma hazelnuts mafi ƙanƙanta. Pecans ba su shafi komai ba.

Duk da haka, gurɓataccen ƙwayayen kuma suna da ƙananan matakan salmonella waɗanda gabaɗaya ba za su iya haifar da kamuwa da cuta a cikin mutane masu lafiya ba. Duk da haka, a Amurka, duk almonds dole ne a pasteurized don kashe duk wani yiwuwar salmonella.

Gasasshen goro yana kawar da ƙwayoyin cuta masu cutarwa, yana sa goro ya fi aminci a ci ta wannan fanni.

Shin kwayoyi sun gurɓata da gubobi masu ƙura?

Mold kuma na iya zama akan goro ba tare da an gan shi ko an ɗanɗana ba. Duk da haka, guba masu guba na fungal (aflatoxins) suna da cutar daji don haka ya kamata a kauce masa. Idan na goro ya gurbace da aflatoxins, gasasshiyar ita ma ba ta da wani amfani, tun da aflatoxins na da matuqar jure zafi.

Gudanar da abinci ya nuna cewa goro daga wurare masu zafi ko na ƙasa suna da gurɓata musamman, watau goro da ake shigowa da su, wanda a zahiri ba ya ƙarewa a kasuwa. Gabaɗaya, an ce iyakar ƙimar goro ba a cika wuce gona da iri ba.

A kowane hali, ƙwayayen ƙasa sun fi shafar m fiye da dukan goro. Kayayyakin da ke dauke da goro, misali biskit na goro, alal misali, na da matukar muhimmanci a wannan bangaren, don haka ya kamata a rika nika goro da kanka kafin a ci abinci.

Idan kun girbe goro da kanku, to lallai ya kamata ku tabbatar da cewa gororin ya bushe da sauri kuma sosai kuma ku guje wa danshi yayin ajiya.

Gasasshen goro har yanzu prebiotic ne?

Kwayoyi da musamman almonds ko launin ruwan fatarsu ana ɗaukar su prebiotics, wanda ke nufin cewa suna hidima a matsayin abinci ga flora na hanji kuma don haka suna iya ba da gudummawa ga furen hanji lafiya.

Idan an gasasshen almonds yanzu, tambayar ta taso game da ko ana riƙe tasirin su na prebiotic. Sakamako a nan ba daidai ba ne. A cikin binciken daga 2014, wannan tambayar za a iya amsawa da farko da e. Batutuwa 48 sun sami 56 g na gasasshen almonds (amma ba tare da gishiri ba) kowace rana don makonni 6, wanda ya haifar da haɓaka haɓakar flora na hanjinsu. Adadin bifidobacteria da lactobacteria sun ƙaru, yayin da ƙwayar cuta mai cutarwa Clostridium perfringens ta mutu sosai.

Koyaya, binciken 2016 akan berayen ya gano cewa gasassun ya rage abubuwan prebiotic na almonds kaɗan. Dukan danye da gasassun almonds sun ƙara adadin bifidobacteria da lactobacteria kuma sun hana yaduwar ƙwayoyin cuta na enterococcus. Koyaya, ɗanyen almonds sun sami damar haɓaka yawan bifidobacteria fiye da gasasshen almonds.

A lokaci guda, adadin ß-galactosidase, wani enzyme wanda bifidobacteria da lactobacteria ke samarwa kuma an san shi da tasirin lafiyar hanji, ya karu bayan cin danyen almond. Enzymes masu cutarwa ga hanji, a daya bangaren, suma sun ragu sosai ta fuskar adadi, kamar β-glucuronidase, nitroreductase, ko azoreductase, wanda z. B. za a kafa ta clostridia.

Shin danye ko gasasshen goro sun fi sauƙin narkewa?

Wani siminti na narkewa a cikin dakin gwaje-gwaje a shekara ta 2009 ya nuna cewa gasasshen almond na narkewa da sauri saboda suna shan ruwan 'ya'yan ciki kaɗan kuma ba sa kumburi sosai.

Gasasshen almonds, saboda haka, yana cika ku da sauri, amma jikewar ba ya daɗe idan dai da ɗanyen almond. Ƙarshen yana ƙara kumbura, ya cika ku da kyau, amma kuma yana buƙatar ɗan lokaci mai tsawo na narkewa.

Yaya ake adana danyen goro, kamar gasasshen goro?

A kowane hali, goro ya kamata a adana shi yadda ya kamata kuma kada a ci shi fiye da lokacin da za a yi amfani da shi. Raw kwayoyi (pistachios, pecans, walnuts, almonds) na karshe game da 1 shekara a cikin firiji (a 4 digiri Celsius ko kasa) - shelled ko harsashi, bisa ga wani binciken daga Jami'ar California Agriculture da Natural Resources Sashen.

Gasasshen goro a sha a cikin ƴan kwanaki zuwa makonni kaɗan. Zai fi kyau a saka su a cikin firiji ko (a cikin hunturu) a cikin kwanon rufi mai sanyi har sai kuna buƙatar su.

Shin Danyen Kwaya Sunfi Gasasshen Kwaya Lafiya?

Wani bincike na 2017 ya nuna cewa gasasshen hazelnuts bai yi mummunan tasiri ga kaddarorin su na kare zuciya ba. Don wannan binciken, mahalarta 72 sun ci 30 g na hazelnuts kowace rana don makonni 4 - ko dai danye ko gasashe. Duk nau'ikan hazelnut sun inganta haɓakar cholesterol da ƙimar apolipoprotein da hauhawar jini na abubuwan gwajin.

Wani bincike na 2017 ya gano cewa gasasshen ba ya da wani mummunan tasiri a kan pistachios' kariya daga ciwon daji na hanji. An bincika tasirin ɗanyen pistachios gasashe daban-daban akan ƙwayoyin cutar kansa. An gasa shi a 141 zuwa 185 digiri na 15-25 minti.

Takaitawa: Ya kamata a ci goro danye ko gasasshe?

A taqaice dai, binciken da aka yi a sama sune kamar haka:

• Gara a ci danyen goro.
• Danyen ƙwaya da gasassun ƙwaya sun ƙunshi kusan daidai adadin adadin kuzari, furotin, mai, carbohydrates, da fiber. Bambance-bambancen kadan ne.
• Sayi danyen goro a kakar (kaka/hunturu – watau sabo ne sosai) kuma a ajiye su a cikin firiji (ba fiye da shekara 1 ba).
• Ba da fifiko ga almond na gida/Turai da goro.
• Idan kuna buƙatar gasasshen ƙwaya, tofa su da kanku ba da jimawa ba kafin a ci abinci ko ƙara sarrafa su a cikin tanda, inda zaku iya saita zafin jiki daidai.
• Da kyau, gasa a 130, amma a mafi yawan digiri Celsius 140 na kimanin minti 15 zuwa 25 - saboda wannan yana rage asarar bitamin, fatty acids ba su da lalacewa kuma yiwuwar samuwar acrylamide ya ragu.
• Ajiye gasasshen goro na ƴan kwanaki. Karfinsu yayi ƙasa.
• Lokacin siyan gasasshen goro, nemi inganci, kuma ku tuna cewa gasasshen ƙwaya yakan zo da mai, gishiri, ko sukari, waɗanda ƙila ba za ku so ba. Saboda haka, duba a hankali a cikin kunshin ko jerin abubuwan sinadaran.
• Gabaɗaya, gasasshen na kiyaye fa'idodin kiwon lafiya na goro (maganin ciwon daji, kariyar zuciya).
• Duk da haka, abubuwa masu cutarwa zasu iya samuwa a lokacin gasa (acrylamide, trans fats), wanda za'a iya kauce masa idan kun fi son danyen goro.
• Idan kuna buƙatar gyada, sai ku niƙa su da kanku kuma koyaushe kafin ku ci su, don haka kar ku sayi gyada!
• Za a iya gurbata danyen goro da kwayoyin cuta. Duk da haka, hadarin yana da ƙananan.
• Za a iya gurɓata ɗanyen ƙwaya da gasasshen ƙwaya da gubar ƙura idan ba a bushe su da kyau ba. Gudanar da abinci ya nuna cewa gurɓataccen gurɓataccen abu yakan kasance ƙasa da ƙayyadaddun ƙididdiga kuma cewa shigo da goro daga wurare masu zafi / ƙananan wurare ya fi shafa. Aiwatar da matakan cire ƙwayoyin cuta daga lokaci zuwa lokaci.