Man Gyada: Haɓaka, Amfani, da Abubuwan Gina Jiki
Man gyada man kayan lambu ne da aka yi da gyada. Yana da shahara a abincin Asiya, musamman na Sin da Thai. Yana da yawan hayaki da ɗanɗano mara tsami, wanda hakan ya sa ya dace da soya.
Man gyada, wanda kuma aka sani da man gyada ko man arachis, man kayan lambu ne mai ɗanɗano mai ɗanɗano da aka samu daga gyada. Ana samun mai a cikin nau'i mai tsafta, mara kyau, mai sanyi, da gasasshen iri, na ƙarshen yana da ɗanɗanon gyada mai ƙarfi da ƙamshi, kwatankwacin man sesame.
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Me yasa Man Gyada Shine Cikakkar Man Dafasa Don Abincin Abinci
- Man gyada yana da yawa a cikin nau'in kitse guda ɗaya da mai yawa, waɗanda suka fi koshin lafiya fiye da kitse da kitse da ake samu a wasu mai.
- A dabi'a yana da ƙarancin kitse mai yawa, yana mai da shi zaɓi mafi aminci ga waɗanda suka damu da lafiyarsu.
- Bincike ya nuna cewa man gyada na iya taimakawa wajen rage hadarin kamuwa da cututtukan hanji da kuma prostate.
- Hakanan man gyada yana da wadatar bitamin E, wanda zai iya taimakawa wajen kare jiki daga lalacewa daga radicals.
Yadda Ake Ajiye Man Gyada
- A ajiye man gyada a wuri mai sanyi, duhu don kiyaye sabo da dandano.
- Zai fi kyau a sayi sabon man gyada daga shaguna na musamman ko kantunan kayan abinci na Asiya.
- Da zarar an bude, sai a adana man gyada a cikin akwati da aka rufe sosai don hana kamuwa da iska da barbashi.
- Man gyada mai ladabi yana da tsawon rai fiye da man gyada da ba a tace ba.
Yadda Ake Amfani da Man Gyada wajen Dahuwa
- Man gyada yana da wurin hayaki mai yawa, wanda ya sa ya zama cikakke don soya da dafa abinci a yanayin zafi.
- Ana amfani da ita a cikin Sinanci da sauran abinci na Asiya don ɗanɗanonta mai laushi da juriya ga dumama.
- Man gyada na iya ƙara wani ɗanɗano na musamman ga jita-jita idan aka yi amfani da su a maimakon sauran mai, kamar man zaitun.
- Yana da mashahurin zaɓi don yin kayan ado na salad na gida da marinades.
Mai Refined vs Man gyada mara kyau
- Man gyada mai ladabi yana da wurin hayaki mafi girma da ɗanɗanon ɗanɗano fiye da man gyada mara kyau.
- Man gyada da ba a tantance ba yana da ɗanɗano mai ƙarfi kuma an yi imanin yana da ƙarin fa'idodin kiwon lafiya saboda yawan abubuwan gina jiki.
- Dukkanin man gyada da aka tace da wanda ba'a tace ba ana samunsu cikin sauki a shagunan kayan abinci da shaguna na musamman.
Daga Shuka Zuwa Mai: Tsarin Samar da Man Gyada Mai Ban sha'awa
Samar da man gyada yana farawa ne da murkushe busassun tsaba da balagagge na shukar arachis, wanda aka fi sani da gyada. Sannan ana matse tsaba ta hanyar amfani da injina, kamar ganga mai juyawa, don matse mai. Ana amfani da wannan tsari a China, Indiya, Najeriya, Myanmar, Sudan, Senegal, Guinea, Argentina, Ghana, Brazil, da Amurka.
Ciro Mai daga Kayan
Bayan an murkushe tsaba kuma an danna, an raba kayan da aka daskare daga mai ta hanyar amfani da hanyar sarrafawa da ake kira hakar. Wannan hanya ta ƙunshi amfani da sauran ƙarfi, irin su hexane, don narkar da mai daga kayan da ke da ƙarfi. Ana cire sauran ƙarfi daga baya a bar mai.
Haɗin Kimiya Na Man Gyada
Man gyada yana kunshe da sinadarai masu kitse, wadanda suka hada da palmitic, stearic, oleic, linoleic, da arachidic acids. Yana dauke da kaso mai yawa na acid fatty acid, wanda hakan ya sa ya zama nau'in mai mai kyau ga jikin dan adam. Yana da ƙarancin ƙarancin acid fatty acid, waɗanda aka sani suna haɓaka matakan cholesterol a cikin jiki.
Kamshin Man Gyada A sarari Kuma Mai Dadi
Man gyada wani ruwa ne mai launin rawaya mai haske mai kamshi mai dadi. Shahararren mai ne da ake amfani da shi wajen dafa abinci da soya saboda yawan hayakinsa. Hakanan ana amfani dashi a cikin masana'antar kwaskwarima azaman mai ɗaukar nauyi don mahimman mai.
Abubuwan Amfanin Man Gyada
Man gyada na dauke da sinadarai masu amfani kamar su bitamin E, choline, da phytosterols. Hakanan an san shi don rage bile da matakan cholesterol na plasma, yana mai da shi zaɓi mai lafiya ga waɗanda ke da matakan cholesterol mai girma. A zamanin yau, mutane suna samun sauƙin samun man gyada da yawa, wanda ya sa ya zama sanannen zaɓi na dafa abinci da soya.
Sana'ar Samar da Man Gyada
Masana’antar man gyada ta samu ci gaba tsawon shekaru, inda masu zuba jari da dama ke sha’awar wannan sana’a saboda karancin kudin zuba jari da kuma riba mai yawa. Kudin da ake nomawa ya yi kadan, kuma ana bukatar man sosai saboda amfani da shi iri-iri. Ana kuma amfani da man gyada wajen samar da man alkama, wanda ke da wadataccen sinadarin bitamin E da sauran abubuwa masu amfani.
Yawan Amfanin Man Gyada
Man gyada man girki iri-iri ne wanda ke da dandanon tsaka-tsaki, wanda ya sa ya zama babban zaɓi na abinci iri-iri. Ko kana soya kaza ko dafa kaza, man gyada ba zai rinjayi sauran dadin da ke cikin tasa ba.
Nau'i da Iri
Akwai manyan nau'ikan man gyada guda biyu: mai tacewa da mara kyau. Man gyada mai kyau yana da mafi girman wurin hayaki da ɗanɗano mai tsaka tsaki, yayin da man gyada mara kyau yana da ɗanɗano mai ɗanɗano kuma an fi amfani dashi don dafa abinci mai zafi. Bugu da ƙari, akwai nau'ikan man gyada daban-daban, kamar gasasshen ko ɗanɗano da sesame, wanda zai iya ƙara ɗanɗano na musamman ga abincinku.
Ana soya Man Gyada
Man gyada abu ne da ake so a soya saboda yawan hayakin da yake da shi da kuma yadda yake iya shan mai fiye da sauran mai. Wannan yana nufin cewa soyayyen abincinku za su fito da ɗanɗano da daɗi ba tare da yin kiba sosai ba. Wasu soyayyen abinci da aka fi so don dafawa da man gyada sun haɗa da soyayyen faransa, soyayyen kaza, da tempura.
Flavorant don Abincin Abinci
Idan kuna neman ƙara ɗanɗano mai ɗanɗano a cikin abincinku, man gyada ba tare da tacewa ba babban zaɓi ne. Ana iya amfani da shi azaman ɗanɗano a cikin kayan miya na salad, marinades, da biredi don ƙara ɗanɗano na musamman ga jita-jita da kuka fi so.
Man Gyada a cikin Abincin Faransa
Man gyada wani shahararren man girki ne a cikin abincin Faransa, musamman a birnin Paris. Ana amfani da ita sau da yawa don soya da miya saboda yawan hayaƙinsa da kuma dandano na tsaka tsaki. A gaskiya ma, daya daga cikin mashahuran masu dafa abinci na Faransa, Auguste Escoffier, ya yi amfani da man gyada a yawancin girke-girkensa.
Kwarewar Kai: Amfani da Man Gyada a cikin Fryer
Na yi amfani da man gyada a cikin soya gida na tsawon shekaru, kuma koyaushe yana haifar da sakamako mai daɗi. Ga wasu shawarwarin da na koya a hanya:
- Yi amfani da man gyada mai tsafta don gujewa duk wani ɗanɗano mai daɗi a cikin soyayyen abinci.
- Ƙara man fetur zuwa zafin da aka ba da shawarar kafin ƙara abincin ku don tabbatar da ko da dafa abinci.
- Kar a yi cunkoson fryer- dafa a kanana don samun sakamako mai kyau.
- Yi amfani da cokali mai ramuka ko ƙwanƙwasa don cire dafaffen abincinku daga fryer kuma bar shi ya zube a kan tawul ɗin takarda don cire duk wani mai da ya wuce kima.
Ajiye Man Gyada: Tsayawa Mai Dadi Da Dadi
Idan ana maganar ajiyar man gyada, yana da kyau a yi la’akari da ingancin man da kuke aiki da shi. Man gyada sanannen zaɓi ne don dafa abinci saboda wadataccen ɗanɗano, ɗanɗano mai ɗanɗano da kyawawan abubuwan gina jiki. Duk da haka, ba kowane man gyada ake samar da shi daidai ba, kuma wasu nau'ikan na iya zama masu saurin lalacewa fiye da sauran. Don kula da ingancin man gyada, yana da mahimmanci a adana shi da kyau.
Madadin Man Gyada
Yayin da man gyada wani zaɓi ne na musamman kuma sanannen zaɓi don dafa abinci, akwai wasu yanayi da za ku buƙaci la'akari da madadin. Wasu daga cikin manyan dalilan hakan sun haɗa da:
- Dadi mai tsaka tsaki: Man gyada yana da ɗanɗanon nama na musamman wanda bazai dace da wasu nau'ikan abinci ba. A cikin waɗannan lokuta, mai tsaka tsaki kamar canola ko man kayan lambu na iya zama mafi kyawun zaɓi.
- Babban wurin hayaki: Yayin da man gyada yana da wurin hayaƙi mai yawa, akwai wasu nau'ikan dafa abinci waɗanda ke buƙatar madaidaicin wurin hayaƙi. A cikin waɗannan lokuta, yi la'akari da amfani da karin man zaitun mai haske ko man inabin maimakon.
- Yin girki mai ƙarancin kitse: Idan kuna neman zaɓin girki mai ƙanƙara, man gyada bazai zama mafi kyawun zaɓi ba. A cikin waɗannan lokuta, yi la'akari da yin amfani da kayan maye kamar applesauce ko ayaba da aka daskare maimakon.
Hanyoyin Amfani da Man Gyada
Man gyada wani mai ne da ake iya amfani da shi ta hanyoyi daban-daban. Wasu daga cikin shahararrun amfanin man gyada sun haɗa da:
- Soyawa: Saboda yawan hayakin da yake da shi da kuma dandano mai daɗi, man gyada ya shahara wajen soya kayan lambu da sauran abinci.
- Yin burodi: Man gyada wani zaɓi ne mai kyau don yin burodi saboda ɗanɗanonsa na tsaka tsaki da kuma iya kula da siffar gasa.
- Samar da ɗanɗano mai daɗi: Man gyada na da matuƙar mahimmanci a cikin nau'ikan abinci iri-iri saboda yawan ɗanɗanon da yake da shi. Ana amfani da shi sau da yawa a cikin jita-jita kamar satay sauce, salad dressings, da marinades.
Me Ke Ciki Man Gyada?
Man gyada man kayan lambu ne da aka samu daga gyada ko arachis. Ya ƙunshi kitse mai yawa, shi ya sa ake yawan amfani da shi azaman man girki. Anan ga ƙimar abinci mai gina jiki na man gyada a cikin cokali 1 (gram 13.6) dangane da USDA FoodData Central:
- Kalori: 119
- Jimlar Fat: 13.6 g
- Cikakken Kitse: 2.4 g
- Canjin Canji: 0 g
- Polyunsaturated Fat: 4.3 g
- Mai monounsaturated: 6.2 g
- Cholesterol: 0 MG
- Sodium: 0 MG
- Potassium: 0 MG
- Jimlar Carbohydrate: 0g
- Fiber na abinci: 0 g
- Sugar: 0g
- Sunadarai: 0 g
Bitamin da Ma'adanai
Man gyada kuma shine tushen tushen bitamin da ma'adanai. Anan ga raguwar bitamin da ma'adanai da aka samu a cikin man gyada a kowace cokali 1 (gram 13.6) bisa USDA FoodData Central:
- Vitamin E: 4.6 mg (24% na ƙimar yau da kullun)
- Vitamin K: 5.5 μg (7% na ƙimar yau da kullun)
- Alli: 0 MG
- Iron: 0 MG
- Magnesium: 0 MG
- Phosphorus: 0 MG
- Potassium: 0 MG
- Sodium: 0 MG
- Tutiya: 0 MG
- Copper: 0 MG
Acids Acids
Man gyada na da wadata a cikin sinadarai masu kitse, wadanda suke da muhimmanci ga ayyukan jiki. Anan ga raguwar fatty acid da aka samu a cikin man gyada a kowace cokali 1 (gram 13.6) dangane da USDA FoodData Central:
- Cikakken Fatty Acid: 2.4 g
- Mononsaturated Fatty Acids: 6.2 g
- Polyunsaturated Fatty Acids: 4.3 g
Hayakin Hayaki
Man gyada yana da wurin hayaƙin 450°F (232°C), wanda ya sa ya dace da hanyoyin dafa abinci mai zafi kamar soyawa da sautéing. Duk da haka, yana da mahimmanci a lura cewa wurin hayaki zai iya bambanta dangane da inganci da tsabta na man fetur.
Kwatanta da Sauran Mai
Idan aka kwatanta da sauran man girki, man gyada yana da ɗanɗanon ɗanɗano wanda ba ya da ƙarfi. Anan ga rugujewar darajar abinci mai gina jiki na sauran mai dafa abinci na yau da kullun a cikin cokali 1 (gram 13.6) dangane da USDA FoodData Central:
- Canola Oil: 124 adadin kuzari, 14 g jimlar mai, 1 g cikakken mai, 8 g monounsaturated mai, 4 g polyunsaturated mai, 0 MG cholesterol, 0 MG sodium, 0 MG potassium, 0 g total carbohydrate, 0 g na abinci fiber, 0 g sugar, 0 g furotin
- Man kwakwa: 117 adadin kuzari, 13.6 g duka mai, 11.8 g cikakken mai, 0.2 g monounsaturated mai, 0.8 g polyunsaturated mai, 0 mg cholesterol, 0 mg sodium, 0 mg potassium, 0 g total carbohydrate, 0 g fiber fiber, 0 g sugar, 0 g furotin
- Man Masara: 120 adadin kuzari, 13.6 g duka mai, 1.7 g cikakken mai, 3.4 g monounsaturated mai, 7.1 g polyunsaturated mai, 0 MG cholesterol, 0 mg sodium, 0 mg potassium, 0 g total carbohydrate, 0 g fiber na abinci, 0 g sugar, 0 g furotin
- Man zaitun: 119 adadin kuzari, 13.5 g jimlar mai, 1.9 g cikakken mai, 9.9 g monounsaturated mai, 1.4 g polyunsaturated mai, 0 mg cholesterol, 0 mg sodium, 0 mg potassium, 0 g total carbohydrate, 0 g fiber fiber, 0 g sugar, 0 g furotin
- Man waken soya: 120 adadin kuzari, 13.6 g duka mai, 2 g cikakken mai, 3.2 g mai monounsaturated, 7.8 g polyunsaturated mai, 0 mg cholesterol, 0 mg sodium, 0 mg potassium, 0 g total carbohydrate, 0 g fiber na abinci, 0 g sugar, 0 g furotin
- Ragewa: 113 adadin kuzari, 12.8 g jimlar mai, 3.8 g cikakken mai, 5.8 g mai monounsaturated, 2.7 g polyunsaturated mai, 0 MG cholesterol, 0 mg sodium, 0 MG potassium, 0 g duka carbohydrate, 0 g fiber na abinci, 0 g sukari 0 g protein
Man gyada abu ne mai lafiya kuma mai gina jiki don dafa abinci da soya saboda yawan hayakinsa da sinadarai masu gina jiki. Har ila yau, babban tushen bitamin da ma'adanai, yana mai da shi mahimmancin ƙari ga kowane abinci.
Man Gyada vs Man Zaitun: Wanne Yafi Lafiya?
Cikakkun kitse ba a la'akari da lafiyar jiki, kuma duka man gyada da man zaitun suna ɗauke da su. Duk da haka, man gyada yana ƙunshe da adadi mai yawa na kitse fiye da man zaitun. Wannan yana nufin cewa man zaitun shine mafi kyawun zaɓi ga waɗanda ke neman rage yawan mai.
Phytosterols, Zinc, da Vitamin E
Man gyada na dauke da sinadarin phytosterols, wadanda sune mahadi na shuka wadanda zasu taimaka wajen rage yawan cholesterol a jiki. Har ila yau, ya ƙunshi zinc, wanda ke da mahimmanci ga aikin tsarin rigakafi, da kuma bitamin E, wanda shine maganin antioxidant wanda zai iya taimakawa wajen kare jiki daga lalacewa ta hanyar free radicals. Man zaitun shima yana dauke da wadannan sinadirai, amma a kadan.
Kammalawa
Don haka a can kuna da shi- duk abin da kuke buƙatar sani game da man gyada. Yana da babban man girki mai ɗanɗano mai ɗanɗano da wurin hayaƙi, kuma yana da kyau don soya da dafa abinci na Asiya. Hakanan zaka iya amfani da shi don yin salad dressings da marinades. Don haka ci gaba da gwada shi!
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Girke-girke na iyali Bitemybun tare da cikakken mai tsara abinci da jagorar girke-girke.
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Joost Nusselder, wanda ya kafa Bite My Bun shine mai siyar da abun ciki, uba kuma yana son gwada sabon abinci tare da abincin Jafananci a tsakiyar sha'awar sa, kuma tare da tawagarsa yana kirkirar labaran blog mai zurfi tun daga 2016 don taimakawa masu karatu masu aminci. tare da girke -girke da nasihun girki.