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Gida Lafiya Gina Jiki Gina Jiki oi-Neha Ghosh Ta hanyar Neha Ghosh | An sabunta: Talata, 5 Maris, 2019, 10:52 [IST]

Carbohydrates galibi ana yin watsi dashi a cikin abinci amma a zahiri shine tushen mai ga jikin ku. Koyaya, ingantaccen carbohydrates da aka samo a cikin farin burodi, kukis, alawa, da hatsi mai laushi suna da lahani ga lafiyar ku. Cin yawancin waɗannan abinci ba cutarwa kawai ba ne ga nauyinku amma kuma yana iya haifar da haɗarin cututtukan zuciya da ciwon sukari. Sauyawa zuwa cikakkiyar hatsi shine zaɓi mai kyau saboda zai hana waɗannan yanayin kiwon lafiyar faruwa da fari ^[1] .

Menene Cikakken hatsi?

Ana kiran hatsi cikakkiyar hatsi idan ya ƙunshi ɓangarori uku na ƙwayar cuta - bran, ƙwaya da ƙwaya. Dukkanin hatsi sun kasu kashi biyu - hatsi da maƙaryata. Masara ta ƙunshi ciyawar hatsi kamar alkama, hatsi, masara, shinkafa, dawa, sha'ir, gero da hatsin rai. Pseudocereal ya ƙunshi ciyawa marasa ciyawa kamar amaranth, quinoa da buckwheat.

Kashi 100 cikin 100 cikakkun hatsi sune mahimmin sifa na daidaitaccen abinci saboda suna da ƙoshin gaske, sabanin tsaran hatsi waɗanda ake cire su daga abubuwan gina jiki da zarar an sarrafa su.

Lafiyayyen Cikakken Lafiya kuma Me Ya Sa Ya Kamata Ku Ci Su

1. Cikakken alkama

Cikakken alkama shine kayan aikin farko wanda aka samo a cikin kayan da aka gasa, taliya, taliya, bulgur da semolina. Kasancewa mai wadataccen hatsi yana da yawa a cikin alkama. Idan baku da hankali, zaku iya amfani da shi sosai kamar yadda alkama gabaɗaya tana cikin antioxidants, fiber na abinci, bitamin da kuma ma'adanai. Cikakken alkama shine mafi kyawun abinci mai gina jiki zuwa alkama na yau da kullun. Amma ka tabbata ka binciki alamar da ke cewa dari bisa dari cikakkiyar alkama yayin cin kasuwa don samfuran alkama.

2. Dukan hatsi

Hatsi suna da wadata avenanthramide, antioxidant wanda ke kare zuciya daga cututtuka daban-daban kuma yana da alaƙa da raguwar haɗarin cutar kansa ta hanji da ƙananan hawan jini kuma ^[biyu] . Hakanan an ɗora shi da fiber, bitamin da kuma ma'adanai. Lokacin da kake siyayya don hatsi gaba ɗaya, sayi hatsi da aka yanke da ƙarfe, da birgima da hatsi. Guji oatmeal na yanzu kamar waɗancan suna da babban-fructose masarar ruwa wanda ba shi da kyau ga lafiya.

3. Dukan hatsin hatsi

Kayan hatsin hatsi ana ɗauka mai ƙoshin lafiya fiye da alkama saboda yana ƙunshe da ƙarin ma'adinai tare da ƙananan carbohydrates kuma baya haifar da ƙaruwa a matakan sukarin jini ^[3] . Rye shine kyakkyawan tushen fiber tare da 16.7 g a cikin sabis na 100 g. Bincike ya nuna cewa yawan cin abinci mai amfani da zaitun na taimakawa cikin saurin shan sinadarin carbohydrates, wanda ke hana matakan suga cikin jini tashi da sauri. ^[4] , ^[5] .

4. Brown shinkafa

Shinkafar Brown tana da abinci mai kyau fiye da farar shinkafa saboda na farkon yana dauke da dukkanin hatsin kuma na biyun yana dauke da kwayoyin cuta da na reshen. Shinkafar Brown ta ƙunshi dukkan abubuwan gina jiki da suka haɗa da magnesium, iron, calcium, bitamin B da kuma phosphorous. Ya ƙunshi antioxidant mai suna lignan wanda ke rage haɗarin cututtukan zuciya, hawan jini, kumburi da cholesterol ^[6] . Har ila yau shinkafar launin ruwan kasa tana da nau'ikan ƙamshi mai ruwan kasa kamar shinkafar basmati

5. Sha'ir

Duk sha'ir babban kari ne ga abincinka mai kyau saboda sha'ir ya ƙunshi yalwa da fiber mai narkewa da mai narkewa. Ana samunsa ta nau'i biyu - duka sha'ir da sha'ir lu'ulu'u. Duk sha'ir kyakkyawan tushe ne na ma'adanai da bitamin kamar manganese, magnesium, selenium, jan ƙarfe, zinc, baƙin ƙarfe, potassium, phosphorus, bitamin B da fiber. Hakanan yana alfahari da kwayoyin halittar jiki wanda ke rage haɗarin cututtuka na yau da kullun, in ji binciken ^[7] .

6. Quinoa

Quinoa ana ɗaukarsa abinci ne na musamman saboda cikakken tushen sunadarai ne kuma yana da wadataccen bitamin, ma'adanai, lafiyayyen kitse da zare. Duk wannan hatsi yana cike da antioxidants kamar kaempferol da quercetin wanda ke da ƙarfin rage cututtukan da ke ci gaba kamar cututtukan zuciya, kansar da kumburi na yau da kullun ^[8] , ^[9] . Quinoa ba shi da alkama, yana da ɗan ɗanɗano, da kuma taushi da dabara.

7. Buckwheat

Buckwheat wani nau'in hatsi ne wanda yake da kyau ga mutanen da ke da cutar celiac. Yana cike da kayan abinci kamar manganese, jan ƙarfe, magnesium, baƙin ƙarfe, phosphorous, fiber da bitamin na B. Buckwheat yana da ƙarfi a cikin sitaci mai tsayayyar jiki, zaren abincin da ke wucewa zuwa cikin hanjinku don ciyar da ƙwayoyin cuta mai ƙoshin lafiya wanda ke da mahimmanci a cikin aikin dacewa na narkewar abinci. ^[10] . Wadanda suke da hankali ga alkama suna iya cinye buckwheat kamar ba shi da alkama.

8. Shinkafar Daji

Shinkafar daji wani hatsi ne gabaɗaya wanda ya kunshi rassa, ƙwayar cuta da ƙoshin lafiya. Itarfin furotin ne mai ƙarfi kuma yana da ɗanɗano mai ƙoshin ƙanshi wanda ke sa tsadar shinkafar daji ta zama mai tsada. Shinkafar daji kyakkyawa ce ga waɗanda ke da cutar celiac ko waɗanda ke da ƙwaya ko alkama. Shinkafar daji babbar hanya ce mai kyau ta fiber, manganese, magnesium, bitamin B6, zinc, da niacin. Amfani da shinkafar daji a kowace rana zai inganta lafiyar zuciya da kuma rage barazanar kamuwa da ciwon sukari irin na 2 ^{[goma sha]} .

9. Masara

Masara sanannen abun ciye-ciyen hatsi ne wanda mutane da yawa ke jin daɗin cin sa. Gabaɗaya, masarar da ba a sarrafa ba kyakkyawan tushe ne na magnesium, phosphorus, zinc, jan ƙarfe, antioxidants da bitamin na B. Cikakken masara yana ƙaruwa da ƙoshin lafiya mai ƙyalli kuma yana da yawan antioxidants kamar lutein da zeaxanthin wanda aka ce zai rage haɗarin lalacewar macular da ƙura ido, a cewar wani bincike ^[12] .

10. Rubuta rubutu

Harshen rubutu ya ƙunshi abubuwa masu mahimmanci kamar su fiber, bitamin B, zinc, ƙarfe, manganese, magnesium da phosphorus. Koyaya, duk wannan hatsi yana ƙunshe da abubuwan ƙoshin abinci mai narkewa kamar phytic acid wanda yake rage saurin shan ƙarfe da tutiya, amma ana iya rage masu amfani da sinadarin ta ƙarfe, toho ko jiƙar hatsin. Mutanen da suke da hankali game da alkama ya kamata su guji rubutawa.

11. Masaka

Dawa tana da laushi mai laushi tare da ɗanɗano mai ƙanshi. Ba shi da alkama kuma yana dauke da mai, sinadarin fiber, furotin da ma'adanai kamar su potassium, calcium, phosphorous da iron. Kari akan haka, an san dawa da samun antioxidant fiye da shuda da shuda. Kamar yadda wani bincike ya nuna, dawa yana dauke da wani fili wanda ake kira 3-Deoxyanthoxyanins (3-DXA) wanda ke da karfin iya rage barazanar kamuwa da cutar kansa ^[13] .

12. Dukan gero na hatsi

A cewar Majalisar Dukan hatsi, gero shine mafi mahimmancin hatsi a duniya. Akwai nau'ikan gero da yawa da aka samo kamar su kodo, foxtail, yatsa, proso, lu'u-lu'u da kuma ɗan gero. Duk waɗannan ba su da alkama kuma suna cikin aikin antioxidant ^[14] . An nuna gero Foxtail don rage matakan triglyceride da kara kyastarol mai kyau, a cewar wani bincike ^{[goma sha biyar]} .

13. Amaranth

Duk wannan hatsin yana dauke da sinadarin calcium, iron, magnesium, phosphorous da potassium kuma shine kadai hatsi wanda yake dauke da sinadarin bitamin C mai yawa, a cewar kungiyar ta 'Whole Grains Council'. Gidaje ne na furotin, ya ƙunshi anti-mai kumburi da cututtukan kariya, yana amfani da lafiyar zuciya, da kuma wadataccen tushen phytosterols ^[16] , ^[17] , ^[18] .

Hanyoyin da zaka Kara hatsi gaba daya a cikin abincinka

Ji daɗin dukan hatsi kamar hatsi ko flakes a lokacin karin kumallo.

Zaɓi gurasar hatsi gaba ɗaya akan farin farin burodi don yin sandwiches.

Sauya farar shinkafa don shinkafar daji, shinkafar ruwan kasa ko quinoa.

Maimakon busasshen burodin burodi, zaka iya amfani da hatsi mai birgima ko nikakken hatsin hatsi na alkama don girke-girke mai zurfi.

Zaka iya ƙara shinkafar daji ko sha'ir a cikin miya, stews, da salads don samun ƙarin adadin abinci mai gina jiki.

Duba Bayanin Mataki

[1]Steffen, L. M., Jacobs, D. R., Stevens, J., Shahar, E., Carithers, T., & Folsom, A. R. (2003). Ationsungiyoyi na hatsi, daɗaɗɗen-hatsi, da 'ya'yan itace da kayan marmari tare da haɗarin haɗarin mace-mace da cututtukan jijiyoyin jijiyoyin jini da cutar bugun zuciya: Nazarin Atherosclerosis a cikin Al'umma (ARIC). Jaridar Amurkawa ta Clinical Gina Jiki, 78 (3), 383-390.
[biyu]Meydani, M. (2009). Amfanin lafiyar avenanthramides na hatsi. Binciken Gina Jiki, 67 (12), 731-735.
[3]Nordlund, E., Katina, K., Mykkänen, H., & Poutanen, K. (2016). Chaananan halaye na Rye da Alkama da keɓaɓɓen Tasirin Tasirin akan su a cikin Rushewar Cikin Vitro da cikin Vivo Glucose da Amsoshin Insulin. Abinci (Basel, Switzerland), 5 (2), 24.
[4]Lattimer, J. M., & Haub, M. D. (2010). Hanyoyin Abincin Abinci da Abubuwan Haɗin sa kan Kiwon Lafiya. Kayan abinci, 2 (12), 1266-1289.
[5]Post, R. E., Mainous, A. G., King, D.E, & Simpson, K. N. (2012). Fiber na Abinci don Kula da Ciwon Suga na 2 Mellitus: Meta-Analysis. Jaridar Boardungiyar Kula da Magunguna ta Amurka ta Amurka, 25 (1), 16-23.
[6]Peterson, J., Dwyer, J., Adlercreutz, H., Scalbert, A., Jacques, P., & McCullough, M. L. (2010). Lignans na abinci: ilimin lissafi da kuma yiwuwar rage cututtukan zuciya da jijiyoyin jini. Binciken Gina Jiki, 68 (10), 571-603.
[7]Idehen, E., Tang, Y., & Sang, S. (2017). Bioactive phytochemicals a cikin sha'ir. Jaridar Nazarin Abinci da Magunguna, 25 (1), 148-161.
[8]Shaik, Y. B., Castellani, M. L., Perrella, A., Conti, F., Salini, V., Tete, S., ... & Cerulli, G. (2006). Matsayi na quercetin (wani nau'in ganyayyaki na halitta) a cikin rashin lafia da kumburi. Jaridar masu kula da ilimin halittu da wakilan gida, 20 (3-4), 47-52.
[9]M Calderon-Montano, J., Burgos-Morón, E., Pérez-Guerrero, C., & López-Lázaro, M. (2011). Binciken a kan abincin flavonoid kaempferol. Mini reviews a cikin ilmin sunadarai na magani, 11 (4), 298-344.
[10]Skrabanja, V., Liljeberg Elmståhl, H. G., Kreft, I., & Björck, I. M. (2001). Abubuwan da ke cikin abinci na sitaci a cikin kayan buckwheat: nazarin in vitro da in vivo. Jaridar Noma da Kimiyyar Abinci, 49 (1), 490-496.
[goma sha]Belobrajdic, D. P., & Bird, A. R. (2013). Matsayin da phytochemicals ke takawa a cikin hatsin hatsi don rigakafin kamuwa da ciwon-sikari-nau'in-2. Nutrition Journal, 12 (1).
[12]Wu, J., Cho, E., Willett, W. C., Sastry, S. M., & Schaumberg, D. A. (2015). Amfani da Lutein, Zeaxanthin, da Sauran Carotenoids da Raunin Cutar da ke da nasaba da Shekaru Yayin Shekaru 2 na Biyewa Mai Gaba. JAMA Ilimin jiki, 133 (12), 1415.
[13]Yang, L., Browning, J. D., & Awika, J. M. (2009). Sorghum 3-Deoxyanthocyanins Suna da Strongarfi mai ƙarfi na II Enzyme Inducer Ayyuka da Ciwon tiesarfafa Ci gaban Cellarfafa Ciwon Cellwayar Cutar. Jaridar Kimiyyar Noma da Abinci, 57 (5), 1797-1804.
[14]Chandrasekara, A., & Shahidi, F. (2010). Abun ciki na Rashin Ingancin Rarrabawa a cikin Millets da Gudummawar su zuwa Antarfin Antioxidant. Jaridar Kimiyyar Noma da Abinci, 58 (11), 6706-6714.
[goma sha biyar]Sireesha, Y., Kasetti, R. B., Nabi, S. A., Swapna, S., & Apparao, C. (2011). Ayyukan antihyperglycemic da hypolipidemic na Setaria italica tsaba a cikin berayen masu ciwon sukari na STZ. Ilimin cututtukan zuciya, 18 (2), 159-164.
[16]Silva-Sánchez, C., de la Rosa, A. P. B., León-Galván, M. F., de Lumen, B. O., de León-Rodríguez, A., & de Mejía, E. G. (2008). Peptides na Bioactive a cikin Amaranth (Amaranthus hypochondriacus) Tsaba. Jaridar Kimiyyar Noma da Abinci, 56 (4), 1233-1240.
[17]Martirosyan, D. M., Miroshnichenko, L. A., Kulakova, S. N., Pogojeva, A. V., & Zoloedov, V. I. (2007). Amaranth man aikace-aikace don cututtukan zuciya da hauhawar jini.Lipids a cikin lafiya da cuta, 6 (1), 1.
[18]Marcone, M. F., Kakuda, Y., & Yada, R. Y. (2003). Amaranth a matsayin tushen abincin of-sitosterol da sauran phytosterol. Abincin shuka don abincin ɗan adam, 58 (3), 207-211.