Nawa ne adadin ƙwan da zan ci ba matsala?

 
Ƙwan kaji na daga cikin nau'in abinci mai inganci na yau da kullum, saboda araharsa da kuma sauƙin sarrafawa. Babban ƙwan kaza guda na da nauyin giram hamsin (50g) ne, kuma a maƙare yake da furotin (6g),
 
kwalastirol (200 mg), daskararren mai (1.56g), tsinkakken mai (2.76g), nau'o'in bitamins, ɓirɓishin ma'adinai, da sauran muhimman sinadarai masu matuƙatar amfani ga lafiyar jiki, (Furotin, wato 'protein' kenan a turance, ajin abinci ne mai gina jiki. Kwalastirol kuwa, nau'in mai ne da ke cikin ajin kitse da mai a cikin ajujuwan abinci. Haka nan, bitamins na nufin 'vitamins' a nan).
 
Yawancin mutane sun fi son cin ƙwanduwar ƙwai fiye da farin ƙwan, saboda ta fi daɗi a cewarsu, musamman ga waɗanda ke zaton cewa ƙwanduwar ce ke ɗauke da furotin a cikin ƙwan. Sai dai, wannan zato saɓanin abin da bincike ya tabbatar ne. Domin kuwa farin ƙwan shi ne ke maƙare da furotin. A yayin da ƙwanduwar kuma ke ɗauke da kwalastirol da kuma daskararren mai, waɗanda tsawon shekaru akai ta kai ruwa rana kan tabbaci ko akasin illarsu ga lafiya musamman wajen haddasa ciwo zuciya.
 
[Daskararren mai, wato 'saturated fat' a turance, nau'in mai ne da ke cikin ajin kitse da mai. Kuma shi ne irin man da ke daskarewa ko ya yi bacci haka kawai, misali, kakide/kitse, man shanu, manja da sauransu.]
 
Saboda yawan kwalastirol da ƙwai ke ɗauke da shi, hakan ya sa tsawon lokaci mutane ke ci gaba da ƙaurace wa cin ƙwai akai-akai, a ƙoƙarin rage yawan kwalastirol daga cimaka. Musamman, tun bayan da hukumomin kiwon lafiya suka zargi kwalastirol da haddasa ciwon zuciya kuma suka ƙayyade cinsa zuwa miligiram ɗari uku (300 mg) a kullum, kafin daga bisani hukumomin su yi watsi da ƙayyade ƙwalastirol ɗin a shekara ta 2015. Watsi da ƙayyade yawan ƙwalastirol ɗin da mutum ya kamata ya ci a kullum, ya biyo bayan sabbin bincike da suka nuna rashin haɗarin ƙwalastirol daga cimaka ga zuciya kamar ƙwai.
 
Kwalastirol muhimmin tubali ne wajen ginin bangon ƙwayar halitta, wato 'cell menbrane' a turance, baya ga kasancewarsa muhimmi wajen sarrafa wasu sinadaran jiki, Haka nan, hanta ce ke samar da mafi yawan kwalastirol da jiki ke buƙata. Amma a yayin da kwalastirol daga cimaka ya ƙaru, hanta za ta rage yawan wanda take samarwa domin samun daidaiton kwalastirol a cikin jini.
 
Bugu da ƙari, kwalastirol ya kasu gida biyu: akwai mai ƙyau, kuma akwai mara kyau. Kwalastirol mai kyau shi ne yake yashe ko wanke kwalastirol mara kyau daga cikin jini. Domin kwalastirol mara kyau shi ne ke kwanciya kuma ya toshe jijiyoyin jini kaɗan da kaɗan, musamman a zuciya har ya haifar da bugun zuciya.
 
Bincike daban-daban da aka gudanar sun nuna cewa babban abin da ke kawo hauhawar kwalastirol mara kyau a cikin jini shi ne daskararren mai, kamar kakide, saɓanin kwalastirol da ke cikin ƙwai. Saboda haka, babu buƙatar ƙaurace wa cin ƙwai don rage ko ƙayyade kwalastirol.
 
Kuma cin ƙwai ɗaya ko biyu a kullum ba shi da haɗarin haddasa ciwon zuciya, saboda daskararren mai da ke cikin ƙwai (1.56g) ƙalilan ne idan aka kwatanta shi da sauran nau'o'in abinci da suke danƙare da daskararren mai kamar naman shanu, madarar shanu, man shanu, cukwi/cuku, fatar kaji, askirim, da dai sauransu.
 
Haka nan, man tsirrai kamar man kwakwa, manja da man kwakwar manja na ɗauke da daskararren mai sosai. Har wa yau, man gyaɗa ma na ɗauke da daskararren mai, sai dai yawansa bai kai na waɗanda aka ambata a sama ba, Har wa yau, idan aka soya ƙwai da mai, wato kamar wainar ƙwai, to man da aka soya ƙwan da shi zai ƙara wa ƙwan mai da kaso 50 cikin 100. A taƙaice, dafaffen ƙwai ya fi ƙwan da aka soya da mai ƙarancin mai da kitse.
 
Daga ƙarshe, babu damuwa ko ɗar-ɗar ga duk mai son sanya ƙwai cikin ƙunshin abincinsa na yau da kullum duba da alfanunsa ga lafiyar jiki. Saboda, i zuwa yanzu, babu cikakkiyar matsaya game da ƙayyade adadin ƙwan da mutum zai ci zuwa wani adadi, saɓanin tsohuwar matsayar da ta ƙayyade cin ƙwai zuwa uku ko huɗu a sati.
 
Sai dai, duk da janye matsayar ƙayyade cin ƙwai da hukumomin kiwon lafiyar suka yi bayan kuɓutar kwalastirol da ke cikin ƙwai daga zargin haddasa ciwon zuciya, akwai buƙatar rage cin nau'o'in abincin da ke danƙare da daskararren mai wanda yake ingiza hauhawar kwalastirol mara kyau da ke da haɗarin haddasa ciwon zuciya.
 

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