Shin man shinkafa yana da kyau don dafa abinci? Karanta game da babban hayakinsa
An san man shinkafa da sunan 'lafiyayyen mai' a ƙasashen Asiya da yawa, musamman a Indiya da Japan. Bran shi ne saman hatsin shinkafa da ake amfani da shi lokacin da ake hako man.
Shinkafa shinkafa ce mai sarrafa shinkafa da sarrafa ta kuma galibi ana jefar da ita azaman shara ko amfani da ita azaman abincin dabbobi.
Kwanan nan, ya jawo hankali saboda yuwuwar samar da mai mai lafiya.
Kuma za mu iya amfani da shinkafar da yawa don haka akwai ƙarancin sharar gida.
Ko kuna son jin daɗin ɗanɗano ɗanɗano a cikin abincinku ko kuna buƙatar wani abu mai ɗanɗano mai sauƙi, ko kuna son yin soyayyen mai yawa yayin dafa abinci ko cin salati mai yawa.
Ko yaya lamarin yake, akwai mai wanda ya dace da ku - kuma wannan shine shinkafar shinkafa:
- Yana da man girki iri ɗaya wanda likitoci da masana abinci suka ba da shawarar don yawan zafin hayaƙi da fa'idodin lafiya.
- Man shinkafa yana da wadata a cikin sunadarai na phyto-sunadarai waɗanda suka haɗa da y-oryzanol da tocopherols wanda shine trans-ferulic acid tare da triterpenic alcohols da sterols, tare da kaddarorin antioxidant.
- Baya ga lafiya, yana biyan buƙatun dafa abinci da yawa!
Koyaya, man shinkafa har yanzu kyakkyawa ce sabuwa ga mutane da yawa kuma mutane kawai basu san da yawa game da shi ba, duk da haka. Musamman a cikin ƙasashen yamma kamar Amurka akwai ƙarancin sani game da samfurin.
Shin yana da lafiya? Shin yana sa abincinku yayi daɗi? Menene ya bambanta shi da sauran man girki? To, akwai tambayoyi da yawa da ke bukatar amsa.
Wannan shine dalilin da yasa na ƙirƙiri wannan post ɗin wanda zaiyi aiki azaman jagora don taimaka muku fahimtar komai game da mai na shinkafa.
Mu yi tsalle zuwa ciki.
Duba sabon littafin dafa abinci namu
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Menene Rice Bran Oil?
Mai mai shinkafa mai yiwuwa shine mafi girman kayan aikin gona da ba a amfani da su. Hakar sa da sarrafa sa sun yi kama da sauran kayan lambu.
An ƙara shi da farko don samar da abinci don haɓaka daidaiton oxyidative na abinci yayin haɓaka ƙimar abinci a lokaci guda.
Indiya, Japan, China, Vietnam, da Thailand sune mafi yawan masu samar da shinkafar shinkafa.
Man shinkafa ya ƙunshi manyan kitse mai kama da palmitic acid, linoleic acid, da olenic acid da yawa - yawanci 20%, 32%, da 42%, bi da bi.
Man ya kunshi daidaitaccen sinadarin kitse mai kitse tare da manyan matakan kayan aikin kamar tocotrienols, tocopherols, phytosterols, oryzanol, da sauran abubuwan gina jiki.
Bincike ya nuna cewa cin man shinkafa yana da fa'idodi masu yawa ga lafiya, kamar:
- rage atherosclerosis da wuri,
- ƙara yawan bile bile,
- hana haɓakar platelet,
- da rage matakan cholesterol na jini.
Gwaje -gwajen sun nuna cewa shinkafar shinkafa tana da fa'ida mai kyau akan rashin bacci, hauhawar jini, hauhawar jini, da daidaita cholesterol, tsakanin sauran cututtukan da ke ci gaba.
Kuna amfani da man shinkafa yanzu
Sakamakon keɓaɓɓun sifofin mai na shinkafa, ya zama da amfani sosai a aikace -aikace da yawa, gami da abinci, kayan shafawa, magunguna, da sauran masana'antu.
Yana cikin abubuwa da yawa da kuke amfani da su a yanzu mafi yiwuwa!
Dangane da madaidaicin furotin mai mai shinkafa, yana ɗaya daga cikin mahimman kayan abinci masu gina jiki.
Koyaya, man shinkafa, kamar sauran mai na kayan lambu, yana da saukin kamuwa da iskar shaka yayin dafa abinci, adanawa, ko sarrafawa, wanda ke haifar da samuwar sinadarin oxyidation na biyu da na farko, mahaɗan polar, fatty acid kyauta, da sauran mahadi masu haɗari.
Bambance -bambancen dake tsakanin Man Rice Bran, Man Zaitun, Man Sunflower da Man Soya
Teburin masu zuwa suna nuna bambance -bambancen farko tsakanin waɗannan mai dangane da halayensu:
Man shinkafa
- Mai da ake hakowa daga: Rice husk ko shinkafa
- Bayyanar jiki: Ƙarancin jinkiri, ɗan haske, da ɗanɗano mai sauƙi
- Oryzano da Tocotrienol: A halin yanzu
- An yi amfani da shi wajen dafa abinci don: Ƙaramar zafi, soya, soya mai zurfi, da sauran nau'o'in dafa abinci mai zafi
- Wurin hayaƙi: Babban wurin hayaƙi: 232 ° C, 450 ° F
- Halaye: Yana alfahari da mafi kyawun kitse mai ƙima tare da matakin saturation dan ƙarami
Amfani:
- Goyi bayan matakan sukari na jini masu lafiya
- Inganta lafiyar zuciya
- Yana da tasirin kumburi da tasirin antioxidant
- Inganta garkuwar jiki
- Yaki warin baki
man zaitun
- Mai da aka samo daga: Zaitun zaitun
- Bayyanar jiki: Ƙaramin gajimare, ƙarancin gani, ƙanshi mai daɗi da daɗi
- Oryzano da Tocotrienol: Ya ƙunshi nau'in tocopherol kawai
- An yi amfani dashi a dafa abinci don: Kayan yaji, ƙarancin soya mai zafi, a cikin marinades, a cikin salads da biredi waɗanda basa buƙatar dumama
- Matsayin hayaƙi: Matsakaicin wurin hayaƙi: 172 ° C, 340 ° F
- Halaye: Yana da ƙarancin acidity, ƙarancin abun kakin, da ƙarancin peroxidation
Amfani:
- Yana alfahari da kaddarorin cutar kansa da Rage kumburi
- Taimaka wajen hana shanyewar jiki
- Mai kariya daga cututtukan zuciya
- Ba ya yin tasiri akan kiba ko kiba
- Rage haɗarin ciwon sukari na nau'in-2
Man sunflower
- Mai da aka samo daga: Tsaba na Sunflower
- Bayyanar jiki: Ƙarfi sosai, gajimare, ƙanshin yaji da ƙanshi
- Oryzano da Tocotrienol: Babu
- Ana amfani dashi a dafa abinci don: Soya, searing, da sautéing, kuma azaman salatin
- Wurin hayaƙi: Babban wurin hayaƙi: 232 ° C, 450 ° F
- Halaye: Man sunflower shine mafi wadatar mai a cikin linoleic acid
Amfani:
- Aids lafiya fata da gashi
- Kare daga free radicals
- Taimaka warkar da raunuka da sauri
- Yana inganta lafiyar zuciya
- Yana inganta narkewar abinci kuma yana haɓaka kuzari
Man waken soya
- Mai da ake cirowa daga: Waken soya
- Bayyanar jiki: Launin haske, santsi mai laushi, ƙanshi mai daɗi da ɗanɗano
- Oryzano da Tocotrienol: Babu
- An yi amfani da shi wajen dafa abinci don: Soya, soya, da yin burodi
- Wurin hayaƙi: Babban wurin hayaƙi: 234 ° C, 453 ° F
- Halaye: Yana da kyakkyawan bayanin lipid: waken soya yana da polyunsaturated, monounsaturated, da kitse mai ƙima cikin ƙoshin lafiya
Amfani:
- Tushen wadataccen fats mai lafiya na zuciya
- Tallafa lafiyar ƙashi da tsoka
- Yana taimakawa lafiyar zuciya da aikin kwakwalwa
- Amfana lafiyar fata
- Yana taimaka muku samun nauyi daidai
Har ma na rubuta wannan labarin duka game da duk fa'idodin man waken soya anan, saboda ana amfani da ita sosai a cikin abincin Asiya sosai. Karanta game da man waken soya kuma idan kun gama karantawa game da mai na shinkafa.
Shin Man Shinkafa Ya Shafe Ku?
Man shinkafa ya shahara a cikin kayan abinci na Asiya saboda dacewarsa ga hanyoyin dafa abinci mai zafi kamar soya da soya mai zurfi.
Hakanan yana ƙunshe da abubuwan bitamin E masu mahimmanci waɗanda zasu iya amfanar lafiyar ku. A yayin wani nazari da Jami'ar Rochester, an gano cewa rabe -raben bitamin da ke cikin shinkafar shinkafa na iya zama da amfani don sarrafa babban cholesterol.
A gefe guda kuma, tunda mai na shinkafa yana da girma a tocotrienol fraction rich fraction (TRF), zai iya haɓaka ayyukan enzymes na hanta wanda ke taimakawa wajen share abubuwa masu guba daga hanta kuma ta haka, a ƙarshe yana daidaitawa ko rage ciwon hanta.
A cewar masana, tsawaita amfani da tocotrienol na iya taimakawa rage haɗarin cutar kansa gaba ɗaya. Haka kuma, babban hayaƙinsa yana sa ya fi dacewa da dafa abinci mai zafi.
Duk da yake ba za ku amfana da kowane ma'adanai a cikin mai ba, akwai wasu muhimman bitamin a cikin mai na shinkafa.
- Amfani da cokali ɗaya na man shinkafa yana amfana da ku da kashi 22% na RDI (shawarar yau da kullun) na bitamin E.
- Yana aiki azaman maganin antioxidant wanda ke taimakawa hana ƙwayoyin sel daga lalacewar oxyidative, don haka yana haɓaka lafiyar gaba ɗaya.
- A ƙarshe, shi ma yana ɗauke da bitamin K a cikin adadi kaɗan wanda ke taimakawa tare da hana jini.
Gabaɗaya, man shanu na shinkafa yana da kyau ga waɗanda ke fama da manyan matsalolin cholesterol.
Menene illolin Man Rice Bran Oil?
Man shinkafa yana 'lafiya' ga yawancin mutane lokacin da aka cinye ta baki. Koyaya, a cewar ƙwararrun masana kiwon lafiya, ƙara yawan shan shinkafa a cikin abincin zai iya haifar da:
- hanjin cikin da babu tabbas
- rashin jin daɗin ciki
- gas na hanji
- rashin tsoro
- da canje -canje na yau da kullun.
Gabaɗaya, yana iya shafar tsarin narkewar mutum. Koyaya, wannan yana faruwa ne kawai a cikin farkon makonni na amfani.
Wannan saboda jikinku yana daidaitawa zuwa abubuwan da aka haɗa da shinkafa.
Idan aka shafa kai tsaye akan fata ko gashi, man shinkafa yana da fa'ida ta fannoni da yawa.
Duk da haka, yana iya haifar da fata ja da itching. Wasu mutane sun ɗanɗana sakamako masu illa yayin da suke ƙara kayan cikin wanka yayin da ake kula da dermatitis.
Yayin da man shinkafa ke da fa'ida wajen rage adadin sinadarin calcium na jini a cikin jiki wanda ke taimakawa wajen rigakafin duwatsun koda, wannan yana sa ya zama haɗari ga marasa lafiya da ke fama da yanayi kamar osteoporosis da hypocalcemia.
Hypocalcemia wani nau'in rashi na alli ne kuma ba lallai ne ku sha mai shinkafa ba idan kun riga kun sami rashi na alli.
Baya ga hakan, mutanen da ke fama da yanayin da ke haifar da wahala a cikin narkewa ko hadiye kamar ulcers na hanji ko karancin jini, na iya samun yanayin su ta hanyar mai na shinkafa.
Idan kuna neman ƙarin sinadaran Jafananci masu lafiya, to duba labarin na akan nau'ikan namomin kaza daban -daban da girke -girke.
Haƙiƙa babban girke -girke ne, kuma madaidaicin madadin nama.
Shin man shinkafa yana da kyau ga Deep Frying?
Lokacin da kuke dafa abinci a cikin zafi mai zafi - soya mai zurfi, tsagewa, ko soyayyen soya, yana da mahimmanci ku yi amfani da mai tare da babban hayaƙin hayaƙi wanda ke da dandano mai tsafta, tsaka tsaki. Wannan shine dalilin da yasa man shinkafa ya shahara sosai a cikin dafa abinci a duk faɗin duniya.
Man yana barin ƙanshin abincinku ya fito ko da bayan soyawa mai zurfi. Wannan dukiyar shinkafar shinkafa ta sa ta zama mai zuwa mai dafa abinci mai zafi.
Kodayake ana iya amfani da mai na shinkafa don sauran aikace -aikacen dafa abinci kamar kayan yaji da ɗigon ruwa, ya dace musamman don dafa abinci mai zafi. Ina amfani da mai na shinkafa don sautéing da motsawa.
Na ga alamar hayaƙin da aka lissafa daga 232 ° C ko 450 ° F da sama. Wannan yana sa ya fi, ko kwatankwacinsa, sauran mai na kayan lambu kamar canola da man gyada. Haramcin man shinkafa bai rinjayi abinci ba tunda kamshinsa da ƙamshinsa suna da tsabta da haske.
Man shinkafa yana da ƙarancin kitse mai yawa kuma yana da kaddarorin antioxidant. Akwai da'awar kiwon lafiya da yawa da ake yi game da samfurin kuma binciken ya bayyana cewa yana iya taimakawa tare da rage cholesterol da rage haɗarin bugun zuciya.
Kuna iya samun sauƙin man shinkafa a yawancin kasuwannin Asiya, akan layi akan Amazon, da kuma cikin shagunan abinci na kiwon lafiya.
Gabaɗaya, zan ba da shawarar mai na shinkafa idan kuna soyawa mai zurfi.
Har ila yau karanta: Waɗannan su ne mafi kyawun abubuwan maye gurbin man kayan lambu don amfani a cikin dafa abinci
Wanne Brand Rice Bran Oil ne Mafi?
Akwai wadatattun samfuran da ke ba wa masu siyar da shinkafar shinkafa. Koyaya, wasu daga cikinsu ba su da ingancin da kuke nema.
Yana da mahimmanci koyaushe ku tafi tare da masana'anta mafi inganci koda kuwa dole ne ku biya kaɗan. Tunda za ku cinye mai, yakamata koyaushe ku tafi tare da mafi kyawun alama.
Yayinda yawancin samfuran samfuran da masana'antun ke tallata samfuran su a matsayin mafi kyau a kasuwa, kuna buƙatar da gaske ku duba ƙimar abincin da aka bayar a bayan kunshin don sanin wanne ne ya fi muku kyau.
Idan kuna zaune a Amurka, zaku iya ziyartar kowane ɗayan kasuwannin Asiya don siyan mai na shinkafa.
Koyaya, Ina ba da shawarar ku sayi samfurin daga Amazon saboda yana ba ku damar samun mafi kyawun alama dangane da sake dubawa na abokin ciniki da adadin ƙimomin.
A ganina, akwai manyan samfura guda biyu idan aka zo batun kera mai na shinkafa.
Su ne Bon Vital da Tophe.
Ina amfani da mai na shinkafa daga Tophe, amma Bon Vital shima alama ce da aka kafa idan aka zo batun samar da man girki da sauran abubuwan ci.
Idan baku taɓa siyan mai na shinkafa ba a da, Ina ba da shawarar ku tafi tare da ɗayan waɗannan samfuran.
Ga bita na babban alama da ke kera a Amurka:
Tophé duk na halitta wanda ba na GMO ba
Man shinkafa daga Tophe shine zaɓi mafi kyau ga yawancin masu dafa abinci da mutanen da ke son soya mai zafi.
Yana da 100% GMO-kyauta (kwayoyin halittar da aka canza halitta) kuma yana da girma a cikin antioxidant da ake kira oryzanol wanda aka sani yana rage cholesterol.
Man yana da babban hayaƙin hayaƙi na 254 ° C, wanda ya sa ya dace da dafa abinci mai zafi kamar soya mai zurfi, motsawa, da sautéing.
Man shinkafa daga Tophe yana da wadatar bitamin E kuma ana iya shafa shi da fata da gashi kuma.
Duba sabbin farashin da samuwa a nan akan Amazon
Abin da za ku nema Lokacin Sayen Man Rice Bran
Akwai abubuwa da yawa da kuke buƙatar la’akari da su yayin siyan mai na shinkafa don dafa abinci ko don kula da fata. Amma manyan abubuwa biyu sun haɗa da:
Batun hayaƙi
Wurin hayaƙi na man girki shine zafin da man ke daina tafasa sannan ya fara fitar da hayaƙi.
Yayin da man shinkafa ke da babban hayaƙi, wasu masana'antun na iya ƙara mazinata don ƙara matakin. Mafi kyawun yanayin zafi shine tsakanin 230 ° C da 250 ° C.
Stability
Mafi kyawun man shinkafa ya ci gaba da kasancewa cikin kwanciyar hankali koda bayan an dafa shi a ƙarƙashin yanayin zafi. Don haka, kuna buƙatar tantance tsayuwarta, wato; juriyarsa ga hadawan abu da iskar shaka.
Idan kuna neman kyawawan abubuwan jin daɗin Jafananci yakamata ku karanta game da wannan cakuda furikake shima. Kuna iya ƙara wannan a cikin abincinku don ƙoshin umami mai daɗi da gishiri kuma ƙara ɗan ɓacin rai a lokaci guda.
Duba sabon littafin dafa abinci namu
Girke-girke na iyali Bitemybun tare da cikakken mai tsara abinci da jagorar girke-girke.
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Karanta kyauta
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.