Yawancin sabbin abubuwan sun saba zuwa mana daga ƙasashen Asiya, inda abinci ya bambanta da abincin yamma. Idan muka yi la’akari da haka, ya kamata mu kuma san cewa hakan ya sa suka sami ƙarin juriya ga wasu abincin da ba mu da su. Daya daga cikinsu shine konjac.
Sabon kayan abinci na zamani ana kiransa Konjac kuma, kodayake sunansa yana tunatar da ku abin shan giya, gaskiyar ita ce tuber mai cike da kaddarorin amfani. Muna gaya muku abin da yake kuma idan da gaske abincin abinci ne, manufa don rasa nauyi da samun rayuwa mai kyau.
Mene ne wannan?
Konjac (wanda ake kira Amorphophallus konjac) shine a tuber Asalin Asiya kuma ana amfani dashi sosai a China, Japan da Koriya. Abin da muke cinye shi ne tushen konjac, kamar yadda ya faru da dankalin turawa, kuma sun tabbatar da cewa an yi shi daga. 100% fiber kuma tare da babban damar sha ruwa.
Wataƙila sunan ya yi kama da wasu glucomannan, kuma shine cewa an yi amfani da fiber na Konjac a ƙarƙashin wannan sunan a cikin taliya da kayan abinci na abinci wanda ke tabbatar da asarar nauyi. A haƙiƙa, ana samun yawaitar samun noodles na Konjac a manyan kantuna.
Yana da m cewa manna wannan tuber ya zama haka gaye a lokacin da, da gaske, yana ba da kusan babu na gina jiki. Fiye da kashi 90% na abun ciki shine ruwa, don haka bai kamata mu yi kuskuren maye gurbin abincin da muka saba ci na hatsi ko taliyar alkama da irin wannan nau'in noodles ba.
Abin mamaki, wannan shine dalilin da yasa mutane da yawa ke amfani da shi a cikin abincin su na asarar nauyi. Ba na so in ce ba za mu iya haɗa shi a cikin nau'in abinci iri-iri da daidaitacce ba, amma kada ya zama madadin wani abu.
Dafa noodles yana da sauƙi kamar sanya su a dafa na minti biyu. Gaskiya ne cewa nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i)). Kuma mai gina jiki!
A matsayin fa'idodin za mu iya haskaka tasirin satiating na dogon lokaci, godiya ga babban adadin fiber da yake ba mu. Bugu da ƙari, suna tabbatar da cewa yana sarrafa matakan cholesterol, yana rage maƙarƙashiya, kula da matakan sukari na jini da kuma inganta bayyanar fata. Idan ba ku sani ba, ana kuma amfani da Konjac a cikin masana'antar kayan kwalliya, kodayake ba a cikin sigar noodles ba.
Bayanan abinci mai gina jiki
Dukan waɗannan tubers galibi carbohydrates ne kuma suna ɗauke da kusan babu mai. Bisa ga binciken Maris 2016 a cikin Mujallar Food Reviews International, ta ƙunshi:
- 54 zuwa 7% fiber (wanda 61 zuwa 6% shine fiber glucomannan)
- 12 zuwa 3% sitaci
- 2 zuwa 7% sukari
- 5 zuwa 7% protein
Gabaɗayan konjac kuma ya ƙunshi ƙananan adadin iri-iri kayan masarufi, wanda ya hada da bitamin A, bitamin B1 (thiamine), bitamin B2 (niacin), bitamin B3 (riboflavin), calcium, jan karfe, iron, magnesium, manganese, phosphorus, selenium, da zinc.
Da zarar an sarrafa, ana iya amfani da konjac azaman sitaci, gari, ko gel. Za a iya amfani da gari, wanda shine fiber na glucomannan da farko, don yin ƙananan nau'in nau'i na noodles ko shinkafa. Koyaya, kaɗan ne ake buƙata don yin waɗannan nau'ikan samfuran. Yawancin kayayyakin konjac galibi ruwa ne, tare da ƙaramin adadin (tsakanin 1 zuwa 5%) na konjac.
Matsakaicin samfurin shine ainihin fiber kawai kuma babu sauran abubuwan gina jiki. Misali, sanannen spaghetti konjac, ga kowane yanki na gram 100, muna samun adadin kuzari 9, gram 4 na fiber da gram 0 na furotin. Babu sauran abubuwan gina jiki.
Za ku sami irin wannan abinci mai gina jiki don yawancin samfuran da aka shirya. Shinkafa ta dabi'a tana da adadin kuzari 10, gram 5 na fiber da gram 0.3 na furotin, a cikin hidimar gram 128. Alamar wannan samfurin kuma ta ce ya ƙunshi ƙananan adadin, tsakanin kashi 1 zuwa 4 na ƙimar yau da kullum, na calcium da phosphorus.
Amfanin
Yawancin Mutanen Espanya suna cinye gram 15 na fiber kowace rana, kusan rabin adadin adadin da ya kamata su cinye. Haɗa konjac a cikin abincin ku na iya taimakawa ƙara yawan ƙwayar fiber da inganta lafiya.
Koyaya, yana da wasu fa'idodi masu alaƙa da takamaiman nau'in fiber mai narkewa, glucomannan. Dangane da binciken Mayu 2016 a cikin Journal of Food Hydrocolloids, glucomannan na iya:
- Yana goyan bayan asarar nauyi.
- Yana ƙarfafa ƙwayoyin cuta da ke rayuwa a cikin hanjin ku.
- Yana ƙarfafa tsarin rigakafi. Godiya ga kwayoyin cutar antibacterial da antioxidant Properties na konjac shuka, an yi imani da cewa za mu iya samun mafi girma rigakafi. Jiki na iya taimakawa wajen yaƙar cututtuka na yau da kullun kamar mura da mura sosai.
- Yana daidaita matakan cholesterol.
- Yana rage triglycerides.
- Yana haɓaka ji na cikawa.
- Yana ba da hanji da prebiotics masu amfani.
- Sarrafa diverticulitis.
- Yana taimakawa sarrafa ciwon sukari. Kamar yadda konjac ya ƙunshi glucomannan, wannan babban wakili ne don taimakawa wajen sarrafa matakan sukari a cikin jiki, don haka yana taimakawa wajen sarrafa ciwon sukari da alamun bayyanar.
- Yana taimakawa wajen sarrafa ciwon hanji mai saurin fushi.
- Yana kawar da maƙarƙashiya.
- Suna haɗawa da ƙwayoyin cuta kuma suna hana cututtuka.
- Yana da maganin kumburi. Ya ƙunshi abubuwa masu yawa na maganin kumburi, waɗanda zasu iya taimakawa tare da lafiyar kashi da haɗin gwiwa. Za mu iya samun hanyar da za mu ciyar da ƙasusuwa da kyau da kuma rage ciwon haɗin gwiwa. Wannan yana taimakawa musamman ga waɗanda ke fama da yanayi kamar arthritis.
Hakanan zai iya zama madadin waɗancan mutanen da ke kan ƙarancin carb ko abincin ketogenic. Saboda suna da sifili net carbs, abincin da aka yi da konjac ya dace, kuma suna da ƙarancin adadin kuzari.
Shin yana inganta asarar nauyi?
Duk da yake ya bayyana cewa tushen konjac na iya ba da taimako tare da asarar nauyi, rahotanni ba su da daidaituwa. Glucomannan ya taimaka wa ƙaramin rukuni na mahalarta masu kiba su rasa nauyi da mai fiye da ƙungiyar da ke ɗaukar placebo, bisa ga binciken 2015 da aka buga a cikin Journal of the American College of Nutrition. Duk da haka, wani binciken, wanda aka buga a cikin 2014 a cikin mujallar guda ɗaya, ya ruwaito sakamakon rikice-rikice, yana lura da cewa ƙarin asarar nauyi bai taimaka wa mutane su rasa nauyi fiye da ƙungiyar placebo ba.
Yarda da shan kari na iya buƙatar yin la'akari lokacin da ake ƙididdige sakamakon waɗannan binciken biyu da ke nuna karo da juna. Binciken na 2015 ya ba da rahoton babban asarar nauyi da zarar an cire mahalarta marasa daidaituwa daga sakamakon. Amma ƙarin bincike tare da ingantaccen rahoto daga mahalarta har yanzu ana buƙata don sanin ko tushen konjac zai iya dogaro da dogaro da asarar nauyi.
A matsayin kari, ba tabbas ba idan tushen shine kayan aikin asarar nauyi mai tasiri, amma ana amfani dashi don shirya abinci low a cikin adadin kuzari wanda zai iya taimaka maka adana adadin kuzari a cikin abincin ku don rasa nauyi. Shirataki noodles, spaghetti-kamar noodles da aka yi daga tushen konjac, ba kawai ƙananan adadin kuzari ba, har ma da ƙananan carbohydrates. Sabis na 114-oza yana da adadin kuzari 10, gram 3 na carbohydrates, da gram 3 na fiber. Kamar tofu, shirataki noodles suna ɗaukar ɗanɗanon duk abin da aka haɗa su da shi, don haka haɗa waɗannan noodles masu ƙarancin kalori tare da miya na tumatir da kuka fi so ko amfani da su don yin naman alade.
Ana kuma amfani da tushen Konjac don yin "shinkafa," samfurin calorie- da carbohydrate, wanda ya sa ya zama mai kyau madadin shinkafa na gaske, wanda ke da adadin kuzari 250 a cikin dafaffen kofi 1. Ku bauta wa a matsayin gefen tasa ko amfani da shi don yin salad na tushen hatsi.
Wadanne samfura ne suka ƙunshi konjac?
Konjac wani abu ne mai mahimmanci a cikin kayan abinci na Japan, amma kuma ana iya samuwa a cikin kayan abinci marasa abinci.
- Abinci: konjac wani sinadari ne a cikin kayayyakin abinci daban-daban, gami da shirataki noodles, gelatin, da garin konjac. Wadannan sinadarai sun shahara a dafa abinci na gargajiya na Japan; wasu masu kera kuma suna tallata su a matsayin maye gurbin da ba su da alkama.
- Kariyar abinci: za mu iya saya glucomannan, wani muhimmin sashi na konjac, a matsayin kari na abinci. Koyaya, FDA ba ta tsara kari, don haka babu daidaitaccen sashi. Za mu tuntubi ƙwararrun ƙwararrun kiwon lafiya kafin ƙara kari a cikin abinci.
- Kulawar fata: Tushen Konjac sanannen kayan aikin tsaftacewa ne a cikin masana'antar kula da fata. Za mu iya amfani da soso na konjac (wanda aka yi daga tushen) don tsaftace fata a hankali da cire fata, cire matattun ƙwayoyin fata. Don amfani, kawai za mu nutsar da soso a cikin ruwan dumi na minti goma. Za mu yi amfani da soso mai ɗorewa kai tsaye zuwa fuska, muna yin amfani da soso a cikin madauwari motsi don tsaftace fata gaba daya.
Matsaloli masu yiwuwa
Abubuwan da ke haifar da lahani suna fitowa daga nau'in carbohydrates da ke cikinsa. Kodayake waɗannan suna da fa'ida gabaɗaya, ba su dace da kowa ba.
A matsayin prebiotic, konjac yana ƙunshe da gajerun sarkar carbohydrates (wanda kuma aka sani da FODMAP ko fermentable oligosaccharides, disaccharides, monosaccharides da polyols). Abubuwan da ke cikin carbohydrate mai ƙima yawanci yana da kyau ga lafiyar ku, amma kuma yana iya zama da wahala ga wasu mutane su narke. Lokacin da muka ci su, waɗannan carbohydrates suna yin ƙura a cikin babban hanjin ku, inda za su iya haifar da lahani iri-iri na ciki.
Abincin da ke cikin FODMAPs na iya haifar da matsalolin gastrointestinal, kamar kumburi, gas, cramps, da ciwon ciki. Wasu mutane, irin su masu fama da ciwon hanji, na iya buƙatar guje wa abinci mai girma a cikin FODMAPs. Idan kun fuskanci matsalolin hanji mara kyau bayan cin konjac, kuna iya buƙatar iyakance yawan amfani da carbohydrates masu ƙima ko kuma kawai ku cinye ƙasa da su.
Duk da haka, kamar yadda yake tare da duk abincin da ke da fiber, ya kamata a ci shi a matsakaici. Idan kuna ƙoƙarin ƙara yawan abincin ku na fiber na abinci, bai kamata ku yi shi gaba ɗaya ba ko kuma kuna iya fuskantar illa. Yin amfani da fiber da yawa zai iya haifar da matsalolin hanji iri-iri, ciki har da maƙarƙashiya, gudawa, har ma da maƙarƙashiya.
Lokacin da aka ɗauka azaman kari na abinci na ɗan gajeren lokaci, har zuwa makonni 16, tushen konjac ya bayyana yana da lafiya. Duk da haka, an ba da rahoton sakamako masu illa, ciki har da ciwon ciki, zawo, gas, da maƙarƙashiya.
Idan kuna da matsala ta haɗiye, alal misali saboda takurawar esophageal ko ƙunci, kuna iya nisantar da allunan konjac. Ƙarin zai iya faɗaɗa a cikin esophagus akan hanyarsa zuwa ciki kuma ya haifar da toshewa. Duk da haka, ba a lura da irin wannan tasirin ba a cikin konjac foda ko a cikin ƙarin capsules.
wuce haddi fiber
A cewar Harvard Health Publishing, mata su ci tsakanin gram 21 zuwa 25 na fiber kowace rana, yayin da maza su ci tsakanin gram 25 zuwa 30 na fiber kowace rana. Matsakaicin adadin da ya kamata ku ci ya dogara ne akan jimlar adadin kuzarinku.
Akwai nau'ikan fiber guda biyu da zaku iya ci: fiber maras narkewa da fiber mai narkewa. Ya kamata ku sami kusan kashi 60% na abincin ku na yau da kullun daga fiber maras narkewa, wanda ke tallafawa narkewar abinci da fitar da abinci yayin da yake wucewa ta hanyar gastrointestinal. Irin wannan nau'in fiber ba a rushewa yayin aikin narkewar abinci.
Ragowar kashi 40 cikin XNUMX na abincin ku na fiber ya kamata ya fito daga fiber mai narkewa, kamar glucomannan. Mai narkewa zai iya taimakawa wajen daidaita sukarin jini da cholesterol da jinkirta narkewa. Ba kamar mai narkewa ba, yana rushewa lokacin da aka narkar da shi, musamman a lokacin tsarin narkewa; kuma zai iya taimakawa wajen daidaita sukarin jini da cholesterol. Fiber mai narkewa ba ya rushewa: Irin wannan nau'in fiber yana taimakawa wajen narkewar abinci yayin da yake tafiya cikin hanji.
Tunda babban sinadiran da za ku samu a cikin konjac shine glucomannan, babban amfanin da yake da shi shine abun ciki na fiber mai narkewa.