Ka taƙaita labarin:  Karancin girbin zaitun a shekarar da ta gabata na iya nufin karancin man zaitun. Masanin abinci mai gina jiki Dr. Sarah Schenker ya ba da wasu hanyoyi: Karancin girbin zaitun a shekarar da ta gabata na iya nufin karancin man zaitun - don haka ga wasu hanyoyin. Mafi kyau ga kayan lambu: Rapeseed. Man rapeseed yana da kashi 6 cikin dari na kitse mai kitse idan aka kwatanta da kashi 14.3 na man zaitun. Ƙari ga haka, yana ɗauke da sinadarin omega-3 sau goma fiye da sauran kuma yana ɗauke da sinadarin bitamin E fiye da sauran. Wata damuwa game da man dumama ita ce yadda da sauri ya fara hayaki. Wannan shi ne lokacin da fatty acid a cikin shi oxidise, samar da cutarwa free radicals. Rapeseed mai yana da babban hayaki, don haka amfani da shi don frying ko roasting. Mafi kyau a cikin risotto: shinkafa bran. An samo shi ne daga tsami (tsami mai ɗauke da bitamin da ke ƙarƙashin ɓawon shinkafa mai ɗauke da ƙwayoyin cuta) da kuma ƙwayar shinkafa (ɓangaren mai mai ɗauke da abubuwan gina jiki na ƙwayar shinkafa). Yana da yawa a cikin antioxidants masu kariya kamar bitamin E. KARANTA KARANTA: Kazalika da bitamin E mai lafiya na zuciya, wannan yana dauke da ferulic acid, wanda ke da tasirin antioxidant da anti-inflammatory, yana taimakawa kare tsarin rigakafi da hana cutar. Man kwakwa yana da kyau sosai. Mafi kyau a cikin soyayyen soyayyen: kwakwa. An ciro shi daga fararen naman kwakwa, wannan kusan kashi 50 cikin dari ne na lauric acid, mai 'lafiya' mai kitse mai kitse. Yana da ƙarfi a zafin jiki na ɗaki, don haka ba za a iya amfani da shi don kayan salatin ba, amma tsananin hayakinsa ya sa ya dace da dafa abinci. KU KARANTA: Ko da yake yana da kashi 86.5 cikin dari na kitse mai kitse, bincike ya nuna kitsen mai kitse a cikin kwakwa zai iya amfani da shi da sauri ta jiki kuma yana da wuya a adana shi azaman kitse na jiki. Duk da haka, yi amfani da shi a hankali. Mafi kyau a kan salatin: Walnut. Da yake yana da kitse masu amfani, man gyada zai iya rage haɗarin ciwon zuciya. Kyakkyawan dandano na walnut da ƙananan hayaki, don haka mafi kyau ga dressings. HUKUMAR Kwararru: Yana da daɗi, amma ba shi da amfani sosai. Sayi ƙananan kwalabe kuma adana a cikin sanyi, wuri mai duhu kamar yadda yake da sauƙi. Mafi kyau don yin burodi: Hemp tsaba. Ya fi wadata a cikin mahimman ƙwayoyin mai mai omega-3, 6 da 9 fiye da sauran kayan abinci...
Masanin abinci mai gina jiki Dr. Sarah Schenker ya ba da wasu zabi ga man zaitun. Rapeseed yana da yalwar omega-3 fatty acid kuma yana da kyau tare da kayan lambu. Man kwakwa yana da kyau a dafa shi kuma yana dauke da kitse mai "lafiya".