kwan kaji na daga cikin nau'in abinci mai inganci na yau da kullum, saboda araharsa da kuma saukin sarrafawa. Babban kwan kaza guda na da nauyin giram hamsin (50 g) ne, kuma a makare yake da furotin (6 g), kwalastaral (200 mg), daskararren mai (1.56 g), tsinkakken mai (2.76 g), nau'o'in bitamins, ɓirɓishin ma'adanai, da sauran muhimman sinadarai masu matukar amfani ga lafiyar jiki. [Furotin, wato 'protein' kenan a turance, ajin abinci ne mai gina jiki. Kwalastaral kuwa, nau'in mai ne da ke cikin ajin kitse / mai a cikin ajujuwan abinci. Kuma bitamins na nufin 'vitamins' a nan.] Yawancin mutane sun fi son cin kwanduwar kwai fiye da farin kwan, saboda ta fi daɗi a cewarsu, musamman ga waɗanda ke zaton cewa kwanduwar ce ke ɗauke da furotin a cikin kwan. Sai dai, wannan zato saɓanin abin da bincike ya tabbatar ne. Domin kuwa farin kwan shi ne ke makare da furotin. A yayin da kwanduwar kuma ke ɗauke da kwalastaral 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 / mai. Kuma shi ne irin man da ke daskarewa ko yai bacci haka kawai, misali, kakide/kitse, man shanu, manja da sauransu.] Saboda yawan kwalastaral da kwai ke ɗauke da shi, hakan ya sa tsawon lokaci mutane ke ci gaba da kaurace wa cin kwai akai-akai, a kokarin rage yawan kwalastaral daga cimaka. Musamman, tun bayan da hukumomin kiwon lafiya suka zargi kwalastaral da haddasa ciwon zuciya kuma suka kayyade cinsa zuwa miligiram ɗari uku (300 mg) a kullum, kafin daga bisani hukumomin su yi watsi da kayyade kwalastaral ɗin a shekara ta 2015. Watsi da kayyade yawan kwalastaral ɗin da mutum ya kamata ya ci a kullum ya biyo bayan sabbin bincike da suka nuna rashin haɗarin kwalastaral daga cimaka ga zuciya kamar ƙwai. Kwalastaral muhimmin tubali ne wajen ginin bangon kwayar halitta, wato 'cell menbrane' a turance, baya ga kasancewarsa muhimmi wajen sarrafa wasu sinadaran jiki. Haka nan, hanta ce ke samar da mafi yawan kwalastaral da jiki ke bukata. Amma a yayin da kwalastaral daga cimaka ya karu, hanta za ta rage yawan wanda take samarwa domin samun daidaiton kwalastaral a cikin jini. Bugu da kari, kwalastaral ya kasu gida biyu: akwai mai ƙyau, kuma akwai mara kyau. Kwalastaral mai kyau shi ne yake yashe ko wanke kwalastaral mara kyau daga cikin jini. Domin kwalastaral 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 kwalastaral mara kyau a cikin jini shi ne daskararren mai, kamar kakide, saɓanin kwalastaral da ke cikin kwai. Saboda haka, babu bukatar kaurace wa cin kwai don rage ko kayyade kwalastaral. Kuma cin kwai ɗaya ko biyu a kullum ba shi da haɗarin haddasa ciwon zuciya, saboda daskararren mai da ke cikin kwai (1.56 g) kalilan 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. Daga karshe, babu damuwa ko ɗar-ɗar ga duk mai son sanya kwai cikin kunshin abincinsa na yau da kullum duba da alfanunsa ga lafiyar jiki. Saboda, i zuwa yanzu, babu cikakkiyar matsaya game da kayyade adadin kwan da mutum zai ci zuwa wani adadi, saɓanin tsohuwar matsayar da ta kayyade cin kwai zuwa uku ko huɗu a sati. Sai dai, duk da janye matsayar kayyade cin kwai da hukumomin kiwon lafiyar suka yi bayan kuɓutar kwalastaral da ke cikin kwai daga zargin haddasa ciwon zuciya, akwai bukatar rage cin nau'o'in abincin da ke dankare da daskararren mai wanda yake ingiza hauhawar kwalastaral mara kyau da ke da haɗarin haddasa ciwon zuciya.