Kuna dagewa game da kiyaye hatsi masu sukari daga cikin kwanon yaranku kuma a maimakon haka kawai ku kawo hatsin karin kumallo na gida waɗanda ke alfahari da yawa na bitamin da ma'adanai akan akwatin: hatsi masu ƙarfi. Amma wannan yana nufin da gaske suna da lafiya? Mun yi magana da Dr. Felicia Stoler, DCN, mai rijistar abinci mai gina jiki, mai gina jiki da likitan ilimin motsa jiki, don gano gaskiya.
Menene Karfafan hatsi?
Duk kayan abinci masu ƙarfi sun ƙunshi bitamin da ma'adanai waɗanda aka ƙara da hannu maimakon abin da ke faruwa a zahiri. Ƙarni ya zo ne a ƙarni na ƙarshe a matsayin hanyar tabbatar da cewa an guje wa cututtuka masu alaƙa da rashi bitamin, in ji Stoler. Ƙarfafawa ya shiga cikin abincin da ake la'akari da 'masu mahimmanci' kuma suna da araha ga yawancin mutane. Shi ya sa kayayyakin da aka fi ingantawa sun haɗa da kayan masarufi kamar hatsi, hatsi, ƙwayar jarirai, madara da ruwan 'ya'yan itace. Yawancin hatsi masu ƙarfi an riga an shirya su kuma a shirye suke don jin daɗin sanyi, amma kuma kuna iya samun ƙaƙƙarfan oatmeal da hatsi mai zafi a babban kanti.
natalie portman da mijinta
Duk wani abincin da aka shirya don ci wanda ya jera hatsi gabaɗaya a matsayin kayan masarufi na farko dole ne a ƙarfafa shi sai dai idan hatsin ya kasance cikakke kashi 100 cikin 100, a cewar USDA . Duk abincin alkama [a cikin Amurka] an ƙarfafa su da bitamin B, folic acid da ƙari, in ji Stoler. Don haka, yayin da aka fi ƙarfafa madara da ruwan 'ya'yan itace tare da alli da bitamin D a cikin Amurka (hooray don ƙaƙƙarfan ƙasusuwa da hakora), ƙaƙƙarfan hatsi sun ƙunshi ƙarin ƙarin bitamin da ma'adanai.
Bambanci na iya zama mahimmanci. Misali, kofi na hatsi da aka yi tare da daidaitaccen alkama yana saduwa da kusan kashi 10 na baƙin ƙarfe da aka ba da shawarar yau da kullun. Irin adadin hatsin da aka yi da shi mai ƙarfi alkama zai iya rufe sauƙi 100 bisa dari na baƙin ƙarfe na yau da kullun, wanda ya ƙunshi kusan 40 MG kowace kofi. Anan akwai wasu garu na gama gari, da dalilin da yasa suke da kyau a gare ku:
- Cracklin 'Oat Bran (Yana da Stoler's go-to.)
- Jimlar Hatsi
- Kashi GO Lean Original
- Hanyar Halitta Flax Plus Multibran Flakes
- Musamman K Original
- Buga Babban Hatsi Crunchy Pecan
- Abinci Don Rayuwa EZ 4:9 Tushen Hatsi
- Love Grown Original Power O's
- Rukunin Ruwan Zuma Na Fiber Daya
- Sihiri Cokali Cereal
- Sunan mahaifi Elizabeth Granola (Babban edita Dara Katz yana son wannan keto, wanda ba shi da alkama )
- Poop Kamar Champion Ultra Fiber Cereal (Psst, Bobbi Brown yana ci don karin kumallo.)
Shin Gagartaccen Hatsi Yana Lafiya?
Ƙarfafan hatsi na iya zama wani ɓangare na ingantaccen abinci, in ji Stoler. Idan ba ku ɗauki multivitamin kowace rana ko ku ci abinci mai kyau ba, ƙaƙƙarfan hatsi hanya ce mai sauƙi don samun adadin bitamin da ma'adanai da aka ba ku shawarar yau da kullun. Hakanan za su iya zama da amfani musamman ga mata masu juna biyu, yara da masu cin ganyayyaki. Kusan dukkanin hatsi suna da ƙarfi, don haka tambayar 'lafiya' ta zama ɗayan zaɓi. Me kuke nema akan alamar abinci? A gare ni, Ina kallon adadin kuzari da fiber.
Don haka, da gaske ya dogara da hatsi. Wasu ba su da abinci na gaske ko sun ƙunshi ton na sukari ko mai (muna kallon ku, ƙaunataccen Cap'n Crunch). Mafi kyawun ingantattun hatsi su ne waɗanda aka yi daga hatsi gabaɗaya waɗanda kuma ke da babban fiber da furotin. Yawancin fiber da/ko furotin don karin kumallo = jin gamsuwa har sai abincin rana. Nawa fiber ya kamata ku nema? Ina ba da shawarar samun hatsi tare da aƙalla gram 4 zuwa 5 na fiber kowace hidima, in ji Stoler.
Matsalolin Ƙarƙashin Ƙarfafan Hatsi
Yayin da akwai fa'ida don cin abinci mai ƙarfi, haka ne a fasahance mai yiwuwa a cinye bitamin da ma'adanai da yawa. Amma bisa ga Cleveland Clinic, ba wani abu ba ne don jaddadawa. Rashin ciki shine yuwuwar sakamakon ɗan gajeren lokaci na cin yawancin bitamin da ma'adanai; na dogon lokaci, sakamakon wuce gona da iri (wato bitamin A, niacin da zinc) sun haɗa da hanta da lalacewar kwarangwal da raunin garkuwar jiki. Idan kun damu, yi la'akari da abincin ku. Idan ma'auni ya isa, ƙila za ku iya tsallake abubuwan da kuke amfani da su ko multivitamin gaba ɗaya kuma ku rage haɗarin wuce gona da iri tare da ingantaccen hatsi.
Amma idan kun nisanta daga hatsi kawai saboda carbohydrates, kuna iya sake tunani. Mutane da yawa suna rataye akan carbohydrates ko ƙara sukari, in ji Stoler. Hatsi daga hatsi ne, wanda ke nufin za su sami carbohydrates, wanda yayi daidai da giram na carbohydrates da sukari akan lakabin. Don haka, kada ku yi wa kanku ƙwaya don guje wa carbohydrates ko sukari idan ya zo ga hatsi mai ƙarfi (sai dai idan kuna kan keto ko wani abinci mai ƙarancin carb); kawai gwada nemo hatsi mai yawan fiber mai ƙarancin sukari wanda kuke a zahiri ji dadin ci. (BTW, da Ƙungiyar Zuciya ta Amirka yana ba da shawarar cewa mata su rage yawan sukarin yau da kullun zuwa cokali shida, maza kuma zuwa cokali tara a rana, ko kuma gram 25 da 36… ba zai kashe ku ba (ko, ahem, mu) don auna hatsi lokaci-lokaci gwargwadon girman girman hidimarsa maimakon cika kwano zuwa sama.
Yin Siyayya don Haɓaka Lafiya? Muna Son Wadannan
A cikin dukkan adalci, tsakanin Kellogg's, Post da General Mills, duk suna yin wasu waɗanda za a iya ɗauka sun fi sauran lafiya, in ji Stoler. A wasu kalmomi, kuna da zaɓuɓɓuka masu yawa a kantin kayan miya kuma ba za ku yi wahala sosai don nemo su ba. Kawai kuna buƙatar sanin inda zaku duba da abin da zaku nema (watau ƙarin fiber, ƙarancin sukari). Pro tip: Duba lokacin da kuke siyayya. Ina ba da shawarar duba manyan shelves guda biyu a cikin babban kanti. Wannan shine inda hatsi mafi koshin lafiya suke zama a kan shiryayye.
Anan akwai lafiyayyan hatsi 12 don ƙarawa cikin jerin siyayyar ku:
Castor man illa a kan gashi
LABARI: Cokali na Sihiri - Keto-Friendly, Low-Carb, Gluten-Free Cereal wanda ke Ci gaba da Siyarwa-An Ƙara Sabbin Dabaru 2
