Pecan ba kawai ga pies ba. A gaskiya, nazarin yana nuna cewa akwai nutsuwa da wannan kwaya fiye da dandano mai dadi.
Pecan suna kwayoyi masu lafiya da suka fito daga itacen pecan ( Carya illinoinensis) , wanda itace bishiyar da aka fara girma a Arewacin Amirka. A hakikanin gaskiya, 'yan Indiyawan Arewacin Indiya sun ba da sunan "pecan" a wannan kwayar don bayyana yadda ake amfani da dutse don kwashe harsashinta.
Ko da yake an yi amfani dasu sosai a yawancin girke-girke, pecans sun kuma yi amfani da sabon roko a matsayin abincin da zai iya taimakawa wajen kiyaye ciwon cholesterol - da zuciya - lafiya.
Shin Pecans Yake Lower Cholesterol?
Nazarin da ke kallon pecans sun nuna cewa suna da ikon rage ƙwayar cholesterol , kamar sauran kwayoyi irin su walnuts da pistachios . Wadannan nazarin sun haɗa da mutane da ke da matakai masu tsada ko tsaka-tsakin koyo ko biye da abinci mai mahimmanci ko babu wani abinci na musamman.
Kodayake binciken da ya shafi nau'in pecans an iyakance, sun nuna cewa pecan suna da ikon rage yawan ƙwayar cholesterol da akalla 5% da LDL cholesterol ta zuwa 10%.
Sakamako game da HDL cholesterol suna rikicewa. Ɗaya daga cikin binciken ya nuna cewa pecans zai iya tada HDL cholesterol har zuwa 5% yayin da wani binciken ya nuna cewa pecans zai iya zama dan kadan daga HDL, duk da haka, waɗannan sakamako basu da muhimmanci.
A wasu nazarin, matakan triglyceride ba su da alamun cutar sosai, yayin da binciken daya ya nuna cewa ciki har da pecans rage triglycerides da akalla 11%.
A cikin wani binciken da ya shafi amfani da pecans, mafi yawan amfanin da aka gani a cikin wata daya. Duk da haka, bayan watanni biyu, LDL da jimillar ƙwayoyin cholesterol sun bayyana kadan.
Gaskiyar cewa wannan sakamako mai zurfi na lipid yana nufin ya zama na wucin gadi yana bukatar karin bincike.
Ta Yaya Pecans Ya shafi Nauyin Ku?
Wannan sakamako mai lalacewa zai iya dangana da yawancin ƙwayoyin da ba su da ƙwayoyi masu ciki. An gano ƙwayoyin da ba a sani ba a cikin kwayoyi masu yawa kuma suna dauke da lafiya da zuciya yayin da zasu iya taimakawa wajen kiyaye kundin cholesterol da triglyceride a cikin rajistan. A gaskiya ma, Abincin da Drug Administration (FDA) ya gane cewa wasu kwayoyi , ciki har da pecans, suna da ikon rage yawan cutar cututtukan zuciya. Saboda wannan, FDA ta ba da izini ga pecans da za a lakafta shi a matsayin abincin lafiya. Pecans kuma suna da tsayi a cikin jiki da kuma fiber - biyu, karin kayan abinci na cholesterol-friendly da aka nuna a ƙananan ƙananan LDL cholesterol a wasu nazarin.
Layin Ƙasa
Don haka, suna da lafiya sosai? Bayanan bincike sun nuna cewa suna da kyau ga zuciya saboda ikon su na taimakawa wajen rage ƙwayar cholesterol. Yawancin waɗannan binciken sun hada da yin amfani da 1.5 zuwa 2 oci na pecans a rana, wanda ya kasance kaɗan. Lokacin da aka sauya wasu abincin ƙura - irin su crackers ko kwakwalwan kwamfuta - pecans, ko ma wasu kwayoyi, zai iya taimakawa wajen rage ƙwayar cholesterol.
Duk da yawan abubuwan da suke ciki, yawancin bincike sun gano cewa mahalarta ba su da nauyi ta hanyar cin abinci.
Ciki har da kwari a cikin zuciyarka-jin dadin lafiya
Pecans suna cike da cike da na gina jiki, ciki har da magnesium, zinc, bitamin A, fiber, phytosterols, sunadarai da ƙwayoyi mai ƙinƙarar ciki - yana cancanta su a matsayin abinci mai kyau don haɗawa a cikin abincin kuzarin ƙwayar cholesterol. Akwai hanyoyi da yawa don haɗawa da pecans a cikin abincin lafiya ku idan kuna kallon matakan cholesterol - ko kuna hada da su a cikin karamin ɗaki ko ɗakin da kuke so. Kamar tabbatar da cewa kana amfani da sinadaran da ke ƙasa a cikin kitsen mai da sukari don haka ba za ka iya shafar lafiyar zuciyarka ba:
- Maimakon yunkurin kwakwalwar abincin, cinye kullun na pecans a matsayin abun ciye-ciye don kare garkuwar. Kiran lafiya ya kamata ya rage a gishiri ba tare da wasu sinadarai masu adadin calorie waɗanda aka kara musu ba, irin su man shanu, fudge, ko sukari.
- Tashi wasu pecans a cikin salatin da kukafi so don ƙara dan karamin karin. Misali: Salatin Quinoa tare da Pecans da Farin Ganye
- Mix a cikin yankakken yankakken yankakken da kuka fi so, koshin lafiya - musamman kayan lambu, shayarwa, ko sassan shinkafa. Misali: Gurasar Abincin Gurasar Abincin Abinci tare da Pecans
- Hada kwari a cikin abincin da kuka fi so ko abincin dare. Kuna iya yayyafa yankakken yankakken yankakken kan abincinku, ko kun sanya pecan cikin cikin miya ko shiga. Misali: Sweet Potato Veggie Burgers
Sources:
Del Gobbo LC, Falk MC, Feldman R et al. Hanyoyin bishiyoyi akan kwayar cutar jini, apolipoproteins, da kuma karfin jini: nazari na yau da kullum, bincike-bincike-da-kwaskwarima, da kuma mayar da martani game da gwaje-gwaje na gwaji 61. Am J Cikin Nutr 2015; 102: 1347-1356
Eastman WA, Clayschulte BJ. Pecan sakamako a kan magani lipoproteins da kuma abincin da ake ci intakes na mutane sama-da-rai cinyewa da zabi zabi abinci. F Cons Cons Res J 2005; 33: 197-207.
Hudthagosol C, Haddad EH, McCarthy K et al. Pecans suna kara yawan ƙwayar cutar plasma postprandial antioxidant da catechins da kuma rage LDL oxyidation a cikin mutane. J Nutr 2011; 141: 56-62.
Morgan WA, Clayshulte BJ. Pecans ƙara ƙananan lipoprotein cholesterol a cikin mutane tare da matakan launi na al'ada. J Am Diet Asso 2000; 100: 312-318.
Rajaram S, Burke K, Connell B et al. Abincin mai wadata mai yawanci-mai arzikin mai-mai wadataccen abu yana canza yanayin maganin lipid na maza da mata masu lafiya. J Nutr 2001: 131: 2275-2279.