Emma Miller
Mutane da yawa ba sa cin man alade saboda suna tsoron mummunan cholesterol. Amma a zahiri, wannan ra'ayi ya ɗan wuce gona da iri. Masanin ya yi magana game da fa'idar superfood.
Man alade babban abinci ne na gaske, tushen fatty acid mai kima. Kuma idan ba ku ci man alade ba saboda kuna tsoron wuce gona da iri na cholesterol mara kyau, zaku iya fitar da shi cikin aminci a cikin injin daskarewa, masanin abinci mai gina jiki Natalia Samoilenko ya rubuta a kan Instagram. Masanin ya kuma bayyana mana yadda ake cin naman man alade domin ya zama mafi amfani ga jiki.
Nawa za ku iya ci a kowace rana?
Samoilenko ya karyata labarin cewa babban adadin cholesterol yana shiga jiki tare da man alade. A cewarta, wannan magana ta yi yawa kuma ba daidai ba ne.
"Lokacin da kuka cinye 20-30 g na man alade kowace rana (yawan shawarar), 30 MG na cholesterol yana shiga cikin jiki. Ga mutanen da ke da lafiya na yau da kullun, adadin cholesterol da aka halatta a kowace rana shine 300 MG, kuma ga waɗanda suka sami bugun zuciya ko bugun jini - har zuwa 200 MG, ”in ji masanin.
Samoilenko ya kara da cewa cin gram 30 na man alade a kowace rana ba zai kara yawan sinadarin cholesterol ba, amma zai kona su.
Wace hanya ce mafi kyau don cin man alade?
Zai fi kyau a ci man alade a cikin sigar gishiri ko tsintsin, kamar yadda sauran zaɓuɓɓukan dafa abinci (shan taba, soya) ba za su amfanar da lafiyar ku ba.
Man alade yana da kyau a gare ku
Man alade ya ƙunshi bitamin da ma'adanai masu yawa, wato: A, B1, B2, B3, B6, B12, da D, da calcium, zinc, phosphorus, iron, magnesium, da selenium.
Man alade ya ƙunshi omega-3 polyunsaturated fatty acids, waɗanda ke da mahimmanci don samuwar membranes a kusa da neurons da kuma magance kumburi.
Man alade ya ƙunshi choline, wanda shine bitamin B mai rikitarwa wanda ke shiga cikin metabolism. Cin man alade yana da amfani mai amfani ga magudanar jini da mabobin tantanin halitta domin yana dauke da lecithin.
Har ila yau, samfurin ya ƙunshi arachidonic acid. Tun da jikin ɗan adam bai haɗa shi da isassun adadi ba, wajibi ne a sha shi da abinci.
Yaushe ne mafi kyawun lokacin cin man alade?
"Ku ci man alade da safe ko lokacin abincin rana, a wannan lokacin, ban da yin amfani da abubuwa, jiki zai kuma sami karfin makamashi mai karfi," in ji Samoilenko.
Wanene bai kamata ya ci man alade ba?
"Idan kuna da matsaloli tare da cututtukan zuciya na zuciya, ya kamata ku daina man alade mai gishiri, ku ci sabo ko daskararren man alade da yawa a kan shawarar likitan ku," in ji masanin abinci mai gina jiki.
