Ghee Butter (Manyan Man shanu): Na gaske Superfood ko Total Hoax?

Ghee, wanda kuma aka sani da man shanu mai haske, ya kasance babban jigon dafa abinci na Indiya tsawon ƙarni. Yana da wani muhimmin sashi na maganin Ayurvedic na gargajiya, wanda ke mayar da hankali sosai ga makamashi da narkewa. Ko da yake ba koyaushe ya dace da kimiyyar Yammacin Turai ba, Ayurveda ya kasance a cikin dubban shekaru kuma yana da'awar amfani da magunguna da yawa don ghee.

A cikin ƴan shekarun baya-bayan nan, ghee ya zama sananne akan abincin keto da paleo a matsayin abincin da ya cancanci matsayi na abinci. Duk da yake akwai dalilai da yawa don ƙara ghee a cikin arsenal ɗin ku na dafa abinci, yana da mahimmanci ku san gaskiyar kuma kada ku tafi tare da haɓaka. Ghee yana da kaddarorin inganta lafiya da yawa, amma ba harsashin sihiri ba ne.

Tarihin ban sha'awa na man ghee

Ghee ya daɗe. Daidai tsawon lokacin da babu tabbas, kamar yadda ƙirƙirar ta ta gabata kafin ƙirƙirar takarda da rubutu. Kalmar da kanta ta fito daga kalmar Sanskrit ma'ana man shanu mai tsabta.

Ko da yake yana jin daɗin shahara a cikin 'yan shekarun nan a Amurka, an ambaci shi a farkon 1.831 a cikin ɗan gajeren labari na Edgar Allan Poe kuma a cikin littafin girke-girke na 1.863.

Wannan tsohon abin al'ajabi ya ga karuwar buƙatu daidai gwargwado ga faɗuwar ƙiba. Kamar yadda ƙarin shaida ke nuna illar ƙarancin mai da abinci maras kitse, kuma akasin haka, yadda abinci mai yawan kitse zai iya zama mai kyau ga lafiyar ku, ghee ya zama sananne.

Ghee wani nau'in man shanu ne mai haske. Fassarar man shanu shine tsarin dumama man shanu don ba da damar daskararrun madara (sukari da furotin) da ruwa su rabu da kitsen madara. Ana zubar da daskararrun madarar kuma ruwan ya kafe, yana barin kitsen.

Tsarin yin ghee ya haɗa da ɗaukar tsayin daka ga zafi, wanda ke yin caramelizes da daskararrun madara kuma yana ba da ɗanɗano mai ɗanɗano sosai ga ghee kafin a ƙwace. Kusan babu wani ruwa da ya rage a cikin ghee da zarar an kammala aikin tantancewa. Yana haɓaka rayuwar shiryayye kuma yana sanya shi tsayayye a zazzabin ɗaki.

Ghee yana da ɗanɗanon daɗaɗɗen ɗanɗano wanda yawancin jita-jita na Gabas ta Tsakiya da Indiya suka sani.

Ghee Butter Abinci

Ghee ya ƙunshi kitse gaba ɗaya, don haka abun cikin sinadirai ba zai yi daidai da manyan abinci kamar Kale, avocados, ko tushen seleri ba. Wato ba wai a ce ghee ba shi da muhimman abubuwan da ke da amfani ga lafiyar ku. A gaskiya ma, yana da wadata a cikin wani fili da ake kira conjugated linoleic acid (CLA) da bitamin A.

Anan ga rashin abinci mai gina jiki na cokali 1 na ghee ( 1 ):

  • Adadin kuzari 112
  • 0 g na carbohydrates.
  • 12,73 g na mai.
  • 0 g na furotin.
  • 0 g fiber.
  • 393 IU na bitamin A (8% DV).
  • 0,36 mcg na bitamin E (2% DV).
  • 1,1 mcg na bitamin K (1% DV).

Bugu da ƙari, raguwar sinadirai na wannan kitsen ba mai ban sha'awa ba ne, amma ghee yana ba da mafi kyawun madadin ga matsakaicin man girki. Yana da kwanciyar hankali kuma ba zai yuwu ya tafi rancid kafin amfani ba, yana da wurin hayaki mafi girma fiye da mai da yawa na dafa abinci, kuma yana da daɗi.

Shin man gyada yana da amfani ga lafiyar kashi?

Yawancin labaran kan layi suna alfahari cewa ghee yana da kyau ga lafiyar kashi saboda yana da bitamin K2. Wannan ba lallai ba ne lamarin a zahiri.

Giram ɗari na ghee ya ƙunshi micrograms 8,6 na bitamin K2, wanda shine kashi 11% na ƙimar yau da kullun (RDV). Amma gram 100 yana da ɗanɗano mai yawa, kusan rabin kofi, kuma girman adadin da aka ba da shawarar bai wuce tablespoon ba. Dole ne ku ci cokali 8 na ghee don isa ga waɗannan lambobi na bitamin K2. Abincin ghee na yau da kullun zai ɗauki 1% na RDV ɗin ku don bitamin K2.

Tare da Gidauniyar Osteoporosis ta kasa da kasa ta ba da rahoton cewa kashi 8,9 miliyan osteoporosis na faruwa a duk duniya a kowace shekara, ba da rahoton kuskuren cewa abinci yana da kyau ga lafiyar ƙashi da alama ba shi da alhaki.

Vitamin K2 yana da amfani ga lafiyar zuciya da kuma kashi domin yana fitar da sinadarin calcium daga cikin arteries kuma yana karfafa kashi da shi, yana samar da kasusuwa masu karfi a maimakon magudanar jini. Amma babu isasshen bitamin K a cikin ingantaccen abinci na yau da kullun na ghee don tabbatar da da'awar cewa abinci ne mai arzikin bitamin K.

Duk da haka, ghee shine mai dafa abinci mai lafiya kuma bitamin K yana narkewa. Yin amfani da ghee don dafa abinci masu wadatar bitamin K kamar Kale, broccoli, da alayyahu zai taimaka muku samun bitamin K da kuke buƙata don dogon lokaci na zuciya da lafiyar ƙashi.

A takaice dai, ita kanta ghee ba ta da amfani ga lafiyar kashi, amma tana da kitse sosai wajen dafa abinci.

Shin man ghee yana cike da bitamin mai narkewa?

Akwai bitamin mai narkewa guda 4: A, D, E da K. Vitamin D shine bitamin na rana wanda fata ke samarwa yayin fitowar rana. Ana kunna shi a cikin hanta don taimakawa fiye da ayyuka 200. Kuna iya samun ƙarancin bitamin D a cikin abinci kamar namomin kaza da abinci mai ƙarfi kamar madara ( 2 ).

Vitamin A ya fi yawa a cikin hantar dabbobi, cuku, da kayan lambu masu launi kamar su squash hunturu, dawa, kale, da chard na Swiss. Vitamin E yana da yawa a cikin kwayoyi, tsaba, da yawancin halittun teku masu cin abinci, yayin da ana samun bitamin K a cikin ganye mai ganye, waken soya, da kayan lambu masu mahimmanci irin su ƙwanƙwasa, kollard, da broccoli. 3 ) ( 4 ) ( 5 ).

Ba kwa ganin ghee a ko'ina a cikin waɗannan jerin. Cokali ɗaya na ghee ya ƙunshi kashi 8% na adadin da ake ba da shawarar yau da kullun na bitamin A, 2% na bitamin E da 1% na bitamin K. Waɗannan adadin mintuna ne kuma ba shi da daraja a ɗaukaka ghee zuwa matsayi na abinci. Ghee babbar musanya ce ga mai mara kyau, kuma kitsen da ke cikin ghee zai iya taimakawa tare da shayar da bitamin masu narkewa da ake samu a cikin abinci masu wadatar bitamin.

Ghee man ne mai girma don dafa abinci mai arziki a cikin bitamin mai narkewa, amma ba shi da isasshen waɗannan bitamin da kansa don rubutawa a cikin gida.

Ghee yana da abun ciki na butyrate?

Ciyar da ciyawa, man shanu da aka gama ya ƙunshi butyrate, wanda kuma aka sani da butyric acid. Butyrate wani fili ne wanda aka nuna yana da fa'idodin kiwon lafiya da yawa tun daga fifikon samar da makamashi ga ƙwayoyin hanji don ƙarfafa lafiyar hanji, hana ciwon daji, da haɓaka haɓakar insulin.

Butyrate yana da kyau, kuma zaka iya samun shi a cikin man shanu mai ciyawa, amma babu wata shaida ta kimiyya cewa yana cikin ghee. Keto da masu rubutun ra'ayin yanar gizo na paleo na iya yarda su ɗauka cewa idan man shanu yana da shi kafin sarrafawa, ghee dole ne ya sami shi bayan. Amma tsarin dumama dogon lokaci yana iya lalata butyrate.

A ƙasa: Babu wata shaida cewa ghee yana ɗauke da butyrate. Idan kuna son butyrate, zaɓi man shanu mai ciyawa.

4 halaltattun fa'idodin kiwon lafiya na man ghee

Ga fa'idodin kiwon lafiya guda huɗu waɗanda ke fitowa daga ghee.

#1. conjugated linoleic acid

Ghee ya ƙunshi conjugated linoleic acid (CLA), wanda aka danganta da inganta lafiyar zuciya, da nauyi da tsarin glucose na jini, da sauran fa'idodin kiwon lafiya.

Bincike ya nuna rawar da CLA ke takawa a cikin tsarin glucose na jini da kuma ikonsa na rage adadin adiponectin, wanda hakan yana ƙara haɓakar insulin. Ba wai kawai wannan yana taimakawa tare da tsarin glucose na jini ba, amma yana taimakawa tare da ƙarin sakamako masu haɗari kamar nau'in ciwon sukari na 2, ciwo na rayuwa, da kiba.

An gano kwayoyin linoleic acid don ƙara yawan ƙwayar jiki (tsoka) yayin da rage yawan kitse a cikin mutane masu kiba ta hanyar canza testosterone a jiki. Ƙananan binciken 2.017 CLA ya inganta aikin a cikin 'yan wasa masu nisa ta hanyar hana gajiya fiye da placebo ( 6 ).

Wani binciken dabba mai ban sha'awa da aka buga a watan Maris 2.018 ya nuna cewa CLA da aka yi wa allurar a cikin gidajen da suka ji rauni sun haɗu da raguwa a cikin lalacewar guringuntsi da karuwa a cikin farfadowa na guringuntsi. Wannan ya dogara ne akan wata kafa ta shaida cewa CLA yana rage kumburi.

#biyu. mafi girman hayaki

Ghee yana da matsayi mafi girma fiye da man shanu. Wurin hayaki shine mafi girman zafin jiki mai zai iya kaiwa kafin fatty acids oxidize, yana haifar da radicals masu cutarwa da kuma mummunan dandano mai ƙonewa.

Wasu daga cikin mafi dadi abinci ana dafa su a mafi girma yanayin zafi don samar da wani crispy samfurin karshen, ba da ghee gefen man shanu da kuma da yawa sauran dafa abinci mai. Ghee yana da babban wurin hayaki na digiri 485, yayin da man shanu yake 175º C/350º F. Sanin wannan zai iya taimaka maka ka canza daga man kayan lambu zuwa ghee.

Shekaru da yawa, shawarar abinci mai gina jiki ta kasance don guje wa kitsen dabbobi da sauran kitse kamar man kwakwa don neman mai kayan lambu kamar su. masara, canola y waken soya. Amma galibin man kayan lambu a kasuwa ana yin su ne daga tsire-tsire masu gyare-gyare, da sarrafa su fiye da kima, da kwalabe a cikin kwantena masu tsabta waɗanda ke haifar da ƙananan lalacewa tun kafin su isa ga keken kayan abinci. Har ila yau, idan aka ƙara waɗannan mai a cikin kayan abinci, sau da yawa sukan zama wani ɓangare na hydrogenated, suna samar da ƙwayoyin da ba su da kyau.

Ta hanyar maye gurbin man kayan lambu da ghee, ko kuna dafa nama, dafa kayan lambu, ko yin burodin kayan zaki, kuna guje wa illar da man kayan lambu ke yi ga lafiyar ku.

#3. Yana sanya lafiyayyen abinci mai sauƙi da daɗi

Saboda yadda ake shirya ghee, yana da kwanciyar hankali a dakin da zafin jiki da kuma na dogon lokaci. Madaidaicin lokacin ya dogara da samfurin ko hanyar shiri. Wannan ya ce, za ku iya ajiye shi a cikin majalisa ko a kan ma'auni kuma kada ku damu game da faduwa da sauri.

Haɗa ma'ajiya mai sauƙi da tsawon rairayi tare da wadataccen ɗanɗano mai ɗanɗano wanda ke ba da fifiko ga duk abin da kuke dafa abinci, kuma kuna da samfurin da zai taimaka muku ƙara ƙarin abinci mai lafiya a cikin abincin ku. Kuna iya cin abinci mai kyau idan yana da daɗi kuma, daidai?

Dandan na goro zai kara wa kayan lambu karin dandano, kuma kitsen zai taimaka wajen ci gaba da cikawa tsawon lokaci. A saboda wannan dalili, ghee shine mai dafa abinci mai kyau.

#4. lafiya nauyi asara

Kamar yadda aka ambata, mai yana taimaka muku ci gaba da tsayi ta hanyar rage yawan adadin kuzari da kuma taimakawa wajen kawar da sha'awar. Amma akwai ƙarin labarin tare da ghee da asarar nauyi mai kyau.

A conjugated linoleic acid da aka samu a cikin man ghee yana taimakawa tare da tsarin glucose na jini ta hanyar fahimtar insulin. Hakanan yana taimakawa tsarin jiki a cikin mutane masu kiba ta hanyar daidaitawar testosterone. Bugu da ƙari, CLA yana rage kumburi, ɗayan manyan masu laifi a cikin annobar kiba ( 7 ) ( 8 ).

Amma akwai hanya ta uku da ghee ke taimakawa wajen rage kiba. Ghee ya ƙunshi triglycerides matsakaicin sarkar (MCT) kamar wanda ake samu a cikin man kwakwa. An samo acid fatty acids matsakaici don rage nauyin jiki, kewayen kugu (inci a kusa da kugu), da kuma jimlar mai da adiposity na visceral (mai zurfi, mai taurin ciki), duk waɗannan suna ƙarawa ga asarar nauyi.

Ghee yana yin asarar nauyi tare da fa'idodin kiwon lafiya sau uku yayin da yake sa sauran abinci masu lafiya su zama masu daɗi.

Yadda ake siya da adana man shanu

Babu wani binciken aminci da aka yi akan ghee da aka yi daga shanu waɗanda aka ba da sinadarai na wucin gadi da maganin rigakafi, don haka mafi aminci faren ku shine zaɓin kayan lambu, ghee mai ciyar da ciyawa. Ajiye shi a zazzabi na ɗaki, ko dai a cikin firiji ko a cikin kayan abinci.

Damuwar Tsaron Ghee Butter

Ghee ba mai cin ganyayyaki ba ne kamar yadda ake yi da man shanu. Wadanda ke bin cin abinci maras nama na iya samun MCTs daga man kwakwa a maimakon haka, wanda shine tushe ga vegan ko ghee.

Ghee ba abinci ne marar kiwo ba. Yayin da tsarin kera ghee yana cire yawancin casein da lactose (babban allergens guda biyu a ciki da madara kayayyakin), babu tabbacin cewa burbushin ba zai wanzu ba. Idan kun kasance casein ko lactose rashin haƙuri ko m, yana iya zama darajar gwadawa don ganin ko kuna da amsa. Duk da haka, idan kana da cikakken rashin lafiyar jiki, zai fi kyau ka guje shi.

Kamar kowane abu, yana yiwuwa a sami abu mai kyau da yawa. Ci gaba da cin abincin ghee a cikin rajistan saboda yana da yawan adadin kuzari. Yawan cin gyada, ko duk wani mai, ba wai kawai yana hana amfanin lafiyar jiki ba, har ma yana haifar da steatorrhea, kamar gudawa amma rashin kwanciyar hankali saboda yawan kitse, maimakon ruwa.

Gaskiya game da man shanu

Yanzu da kuka fahimci fa'idodin kiwon lafiya na gaskiya na ghee, zaku iya jin daɗi game da ƙara shi zuwa tsarin abincin ku na ketogenic. Ghee mai ciyawar ciyawa tana yin daidaitaccen 1:1 lafiya musanyawa ga sauran mai dafa abinci a cikin yin burodi, soyawa da ƙari. Yana iya zama ba babban abinci ba, amma ƙarfinsa, ɗanɗanon nama yana yin babban aiki na fitar da mafi kyawun sauran abinci masu lafiya.

Mai wannan portal, esketoesto.com, yana shiga cikin Shirin Haɗin gwiwar EU na Amazon, kuma yana shiga ta hanyar sayayya masu alaƙa. Wato, idan kun yanke shawarar siyan kowane abu akan Amazon ta hanyar haɗin yanar gizon mu, ba ku da komai amma Amazon zai ba mu kwamiti wanda zai taimaka mana mu ba da kuɗin yanar gizo. Duk hanyoyin haɗin siyayya da aka haɗa a cikin wannan gidan yanar gizon, waɗanda ke amfani da / siyan / sashi, an ƙaddara su don gidan yanar gizon Amazon.com. Alamar Amazon da alamar ita ce mallakar Amazon da abokanta.