Shin Edamame mai kyau ga mutanen da ciwon sukari?
Idan ka taba zuwa gidan cin abinci na Japan, akwai yiwuwar ka cike da damuwa a kan ƙananan wake-wake da ke ciki a cikin tsummaran tsire-tsire masu tsire-tsire waɗanda suka shiga bakinka lokacin cin abinci. Amma ba buƙatar ku ci abinci don jin dadin abincinsu na abinci mai gina jiki ba. Edamame yana sauƙin samuwa a cikin ɓangaren daskarewa daga mafi yawan shaguna. Ba abincin kawai ba ne kawai ya ci, yana da mahimmanci.
Ga dalilin da ya sa za ku so ku ci karin suna.
Mene ne aka ambata?
Edamame sune wake ne da aka girbe da wuri-yayin da suke har yanzu. Girbi na farko ya haifar da laushi, mai laushi fiye da idan an yarda su kasance cikakke akan itacen inabi. Za ku iya samun gurasa a cikin ɗakin daji da yawa a cikin kwanakin nan, a cikin ɓangaren kayan lambu. Su ne mai sauri, dafa kawai biyar ko minti shida don tafasa. Za a yi salun sauƙi ka iya ji dadin su a matsayin abun ciye-ciye, ko kaɗa su a cikin salads, soups, ko wani girke-girke a wurin sauran wake.
Edamame Nutrition Facts
Edamame yana da wadata a cikin furotin, high in fiber, low in fat mai, da kuma mai gina jiki mai yawa. Ɗaya daga cikin kofin a cikin harsashi yana dauke da calories 250, carbohydrate 20 grams, 8 grams na fiber, 22 grams na gina jiki da kuma kimanin 10 grams na masu lafiya. Har ila yau, ya ba ku fiye da kwana ɗaya na wariyar launin fata, da kuma sauran abubuwan bitamin B da ma'adanai, ciki har da potassium.
Edamame yana da mahimmancin tushen furotin da ba dabba ba kuma an cinye shi a cikin kayan cin nama da cin abinci mai cin ganyayyaki.
Edamame da Ciwon sukari
Dangane da nazarin ilimin amfani da soya, matsalar ita ce mafi yawan binciken da aka yi a cikin ɗan gajeren lokaci sun kasance a cikin gajeren lokaci kuma suna da kananan samfurin. Saboda haka, yawancin masu bincike sun yarda cewa an bukaci ƙarin bincike kan amfanin amfani da soya.
Amma bincike na farko ya nuna cewa furotin soya zai iya taimakawa wajen rage haɓakar insulin, cutarwa na koda, da hanta mai haɗari ga mutanen da ke fama da ciwon sukari . Ɗaya daga cikin binciken da aka gudanar, wanda aka gudanar a cikin wata ƙungiya mai zaman kanta na 'yan matan kasar Sin ba tare da tarihin irin ciwon sukari 2, ciwon daji, ko cutar cututtukan zuciya ba, sun gano cewa cin abinci na wake wake yana da alaka da haɗarin ciwon sukari na iri na 2.
Lafiya da Zuciya Lafiya da Ciwo
Yawancin nazarin sun nuna cewa cin abinci mai yalwaci (ba abinci ba tare da abinci mai yalwa) yana iya haifar da matakan cholesterol mafi kyau. Amfanin kiwon lafiya na soya ne, a kalla a wani ɓangare, zuwa wani nau'i na phytoestrogen da aka kira isoflavones, wanda ya yi aiki tare da wasu sunadarai a cikin soya don karewa daga ciwon daji, cututtukan zuciya, da osteoporosis. Mafi yawan rikitarwa shi ne bincike a kan jinya da rigakafin ciwon daji, kuma ya kamata a guji soya idan kana shan maganin rigakafin maganin cutar kanjamau - wanda aka nuna shi ya ɓoye sakamakon wannan magani a wasu nau'o'in ciwon nono .
Yadda za a ci sunan
Akwai hanyoyi guda biyu da za a iya jin dadin shigarwa da kuma daga harsashi. Idan kana da edamame a cikin harsashi, zaka kawai buƙatar kafa albarkatun cikin ruwan zãfi, magudana, ƙara yayyafa gishiri sannan kuma amfani da hakora don jawo wake daga harsashi (sun fito da sauƙi).
Idan kana amfani da shelled edamame, za ka iya ƙara shi kamar yadda za ka kasance da sauran wake: zuwa saman salatin, don bunkasa abun ciki na gina jiki daga dukkanin kayan abinci na hatsi ko amfani da ita a cikin girke-girke inda sunan shine maɓallin mahimmanci, kamar wannan ƙananan yankakken 'ya'yan itace, goro, da kuma edamame.
Kalma Daga
Edamame, wanda ba'a sani da wake mai wake ba, yana da nauyin abinci mai yalwaci wanda ya dace da abinci wanda zai iya haɗa shi cikin shirin ci abinci na ciwon sukari. Yana da babban fiber da furotin abun ciki yana sanya shi abincin abincin, lokacin da aka raba shi daidai, zai iya taimakawa wajen kiyaye jinin jini. Kamar yadda duk abincin abinci, ka tabbata ka karanta alamu don girman girman rabo.
Kawai ci edamame kamar yadda yake ko sanya shi a cikin girke-girke da kafi so.
Sources
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> TCK Rideo, Chan YM, Harding SV, Jones PJ. Ƙananan tsire-tsire-tsire-tsire-tsire-tsire masu tsire-tsire masu karfi sunyi karfi a cikin nauyin ƙwayar plasma lipids da cholesterol kinetics a cikin batutuwa da ke da ƙwayar ƙwayar cholesterol mai yawan gaske; Lipids Health Dis. 2009 Oktoba 20; 8: 45.
Morimoto Y, Steinbrecher A, Kolonel LN, Maskarinec G. Soy amfani ba shi da kariya game da ciwon sukari a Hawaii: Ƙungiyar Ɗaukar Ƙungiya. Eur J Jarin Nutr. 2010 Oktoba 6.
Steinberg FM, Murray Mj, Lewis RD, et al. Sakamakon kwakwalwa na karin yarinya 2-y na isoflavone a cikin mata mazaopausal. Am J Clin Nutr. 2010 Dec 22.
Villegas, Raquel, et. al. Cin da ciwon sukari da abinci mai yaduwar abinci da kuma irin cutar ciwon sukari iri na 2 a cikin nazarin lafiyar mata na shanghai. Am J Clin Nutr. 2008 Jan; 87 (1): 162-167.