SHINKAFAR BROWN: GINA JIKI, FA'IDODIN KIWAN LAFIYA DA GIRKE-GIRKE - PAMPEREDPEOPLENY.COM

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Dole ne a kalla

Karka Rasa

Gida Lafiya Gina Jiki Gina Jiki oi-Neha Ghosh Ta hanyar Neha Ghosh a ranar 1 ga Yulin, 2020

Rice (Oryza sativa) hatsi ne mai hatsari wanda yake mallakar dangin Poaceae. Shinkafa ita ce mafi yawan abincin da kusan rabin mutanen duniya ke amfani da shi saboda yawanta da wadatar ta [1] . Shinkafa tana da laushi, mai taushi, zai iya haɗuwa da kowane ƙamshi da yaji, yana ƙara abu a abinci kamar su miya, salati da casseroles, kuma yana yaba jita-jita iri-iri.

Shinkafa ta zo da sifofi iri-iri, girma da launuka. Akwai shinkafa iri daban-daban. Ga wasu nau'ikan nau'ikan shinkafa:

• Brown shinkafa - Nau'i ne na hatsi cikakke wanda yake da wadataccen abinci fiye da farin shinkafa.

• Basmati shinkafa - Shinkafa ce mai tsinki wacce take da dandano da kamshi mai karfi.

• Jasmine shinkafa - Shinkafa ne mai tsayi-tsaba iri-iri masu ƙanshi (wanda aka fi sani da shinkafa mai ƙanshi) wanda yake da ƙamshi da dandano na musamman.

• Farar shinkafa - Ana sarrafa shi kuma an goge shi wanda aka cire kwanshin sa, reshensa da ƙwayarsa wanda yake canza dandano, ɗabi'a da kamannin shinkafar.

• Bakar shinkafa - Hakanan ana kiranta haramtacce ko purple shinkafa wanda yake da ɗanɗano, ɗanɗano mai ƙanshi da walwala.

• Jan shinkafa - Wani nau'ikan shinkafa wanda yake da kwandon ja. Jan shinkafa yana da ɗanɗano mai ƙanshi kuma yawanci ana cinye shi ba tare da an cire shi ba ko kuma an haɗa shi da wani ɓangare.

• Shinkafar Arborio - Shi ɗan gajeren hatsi ne wanda aka saba amfani dashi a cikin abincin Italiyanci.

• Shinkafar cin abinci - Ana kuma kiran sa da shinkafa mai danko domin yakan zama mai danko idan aka dafa shi. Shi ɗan gajeren hatsi ne wanda aka saba amfani dashi a jita-jita Asiya.

Mafi shahararrun nau'ikan shinkafa sune shinkafar ruwan kasa da farin shinkafa. Koyaya, shinkafa launin ruwan kasa abinci ne na hatsi wanda ya sami karbuwa saboda ƙimar ɗimbin ɗimbin ɗimbin ɗimbin ɗimbin ɗimbin ɗimbin ɗimbin ɗimbin ɗinsa kuma yana ba da fa'idodi masu yawa na kiwon lafiya idan aka kwatanta da farin shinkafa. A cikin wannan labarin, zamuyi magana game da yanayin abinci mai gina jiki da fa'idodin kiwon lafiya na shinkafar ruwan kasa da girke-girken shinkafa mai rashi don rage nauyi.

Menene Shinkafar Kawa?

Ruwan shinkafa ɗanyen hatsi ne cikakke wanda ba a tace shi ba kuma ba a goge shi ba. Ana samun wannan nau'ikan shinkafar ne ta hanyar cire ƙwanso (wata suturar kariya mai ƙarfi) barin ƙwanƙwasa da ƙwayar cuta wacce take cike da abubuwan gina jiki [biyu] sabanin farar shinkafa, wacce aka cire kwalliyarta, reshenta da ƙwayarsa, wanda hakan ke haifar da asarar abubuwan gina jiki.

Abincin Abinci Na Shinkafar Kawa

100 g na shinkafa mai ruwan kasa tana dauke da kuzari 82 kcal kuma suma sunada:

• furotin 1,83 g

• 0,65 g duka lipid (mai)

• 17.05 g carbohydrates

• fiber 1.1

• 0.16 g sukari

• alli na 2 mg

• 0.37 MG baƙin ƙarfe

• 3 mg sodium

• 0,17 g mai kitse, mai cikakken cikakken

Amfanin Lafiya Daga Shinkafar Kawa

1. Yana taimakawa wajen rage nauyi

Shinkafar Brown tana dauke da fiber mai kyau. Amfani da fiber na abinci yana taimakawa kiyaye cikar cikinku na dogon lokaci kuma yana hana sha'awar abinci mara kyau. Wannan yana taimakawa cikin rashin nauyi saboda fiber shine mai hana ci abinci na ɗabi'a [3] .

Bincike ya nuna cewa matan da suka fi yawan cin ƙwayoyin hatsi ba su da nauyi idan aka kwatanta da matan da ke cin ƙananan ƙwayoyin [4] .

2. Yana inganta lafiyar zuciya

Shinkafar launin ruwan kasa tana dauke da sinadarin fiber da ƙwayoyin tsire-tsire waɗanda ake kira lignans waɗanda zasu iya taimakawa rage matakan cholesterol da rage haɗarin kamuwa da cututtukan zuciya. Wani bincike ya nuna cewa cinye hatsi gaba daya kamar shinkafar ruwan kasa na inganta aikin zuciya da na rayuwa [5] . Hakanan, wani binciken ya nuna cewa cin hatsi duka na iya rage barazanar cututtukan zuciya [6] .

3. Yana sarrafa suga

Ruwan shinkafa shine abinci mai ƙarancin glycemic index (GI), wanda zai iya taimakawa hana haɗarin kamuwa da ciwon sukari irin na 2 [7] . Glycemic index shine gwargwadon yadda sauri ko a hankali abincin ke cinyewa da kuma yadda suke daga matakan sukarin jini a jiki. Babban abinci na GI suna narkewa cikin sauri kuma suna sha, suna haifar da hauhawar sukarin jini kuma ƙananan abinci na GI suna sha a hankali kuma ba zasu ɗaga matakan sukarin jininku ba.

Wani bincike ya kwatanta tasirin saukarda glucose na jini a cikin shinkafar ruwan kasa da shinkafar milled. Sakamakon ya nuna cewa shinkafar launin ruwan kasa tana da yawan fiber na abinci, acid phytic, polyphenols da mai wanda ke sa ya zama mai amfani ga masu fama da ciwon sukari fiye da shinkafar milled [8]

4. Yana hana cututtuka masu saurin faruwa

Ruwan shinkafa shine kyakkyawan tushen antioxidants wanda zai iya rage haɗarin yawan yanayin rashin lafiya na yau da kullun kamar cututtukan zuciya, cututtukan zuciya da jijiyoyin jini, kansar, cututtukan cututtuka, cututtukan numfashi da ciwon sukari [6] .

5. Yana kara lafiyar narkewar abinci

Abincin fiber a cikin shinkafar launin ruwan kasa yana taimakawa wajen daidaita motsin hanji. Wani bincike da aka buga a cikin Journal of Food Science ya nuna illar shinkafar ruwan kasa da farar shinkafa yayin narkewar abinci. Nazarin ya yi nuni da cewa shinkafar shinkafar shinkafar shinkafa ta inganta narkewar abinci kuma ta taimaka wajen motsawar hanji yadda ya kamata [9] .

6. Yana karfafa garkuwar jiki

Ruwan shinkafa suna da wadataccen bitamin masu mahimmanci, ma'adanai da mahaɗan phenolic waɗanda ke taimakawa ƙarfafa garkuwar ku da haɓaka ikon yaƙar cututtuka.

7. Kula da lafiyar kashi

Ruwan shinkafa suna dauke da adadi mai yawa na alli, mahimmin ma'adinai da ake buƙata don gina ƙashi da ƙoshin lafiya da hakora. Calcium yana hana haɗarin osteoporosis da sauran cututtukan ƙashi.

8. Goyon bayan juyayi tsarin aiki

Shinkafar launin ruwan kasa na iya taimakawa cikin ingantaccen tsarin tsarin juyayi saboda kasancewar ƙarfe a ciki. Iron shine muhimmin ma'adinai da ake buƙata don aikin jijiya mai dacewa-yana hana cututtukan kwakwalwa [10] .

9. Yayi kyau ga uwaye masu shayarwa

Nazarin ya nuna cewa uwaye masu shayarwa wadanda suka shayar da shinkafar shinkafa mai ɗanɗano tana da ƙananan damuwa, fushi da gajiya, wanda ya haifar da raguwar yawan rikicewar yanayi. Bugu da kari, cin shinkafar ruwan kasa kuma ta kara karfin rigakafi tsakanin mata masu shayarwa [goma sha] .

10. Zai iya magance ciwon daji

Nazarin ya nuna cewa ruwan shinkafa mai ruwan kasa tare da babban adadin gamma-aminobutyric acid (GABA) na iya dakatar da ci gaban kwayar cutar sankarar bargo da haifar da mutuwar kwayar cutar kansa [12] . Wani binciken kuma ya nuna cewa kasancewar kwayoyin halitta a cikin shinkafar ruwan kasa tana da karfin ikon dakatar da ci gaban mama da kuma kwayoyin cutar kansa a cikin mutane [13] .

11. Yana hana cututtukan da suka shafi jijiyoyin jiki

Kasancewar gamma-aminobutyric acid (GABA) a cikin shinkafar launin ruwan kasa an nuna tana da tasirin kwayar halitta game da cututtukan neurodegenerative kamar cutar Alzheimer da cutar Parkinson [14] .

12. Kyauta daga alkama

Shinkafar Brown ba ta da yalwar abinci, wanda ya mai da shi cikakken abinci ga masu saurin damuwa. Mutanen da ke fama da cutar celiac ba za su iya cin abincin da ke dauke da alkama kamar alkama, sha'ir ko abinci mai hatsin rai ba kamar yadda alkama ke haifar da amsawar rigakafi da ke lalata ƙananan hanji [goma sha biyar] .

Illolin Shinkafar Kawa

Arsenic a bayyane yake a cikin ƙasa kuma abinci kamar shinkafa, kayan lambu da sauran hatsi sun ƙunshi arsenic. Ruwan shinkafa suna dauke da kashi 80 cikin 100 na arsenic na inorganic saboda yana da layin ƙwaya, wanda ke riƙe da adadin arsenic na inorganic [16] . Don haka, yana da kyau ku ci shinkafar launin ruwan kasa a cikin ƙananan yawa.