Shinkafar Kawa Vs Farar Shinkafa: Wanne Zabi Mai Lafiya?

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Karka Rasa

Gida Lafiya Kiwan lafiya Lafiyar ku oi-Amritha K Ta Amritha K. a ranar 5 ga Fabrairu, 2020

Shinkafa, babban abincin abinci na Indiya, na iya yin abubuwan al'ajabi idan ya shafi lafiyar ku gaba ɗaya. Shinkafa tana da launuka da yawa, siffofi da kuma girma dabam, kuma shahararrun su sune farar shinkafa da shinkafar ruwan kasa.





shinkafar ruwan kasa vs farin shinkafa

Farar shinkafa ita ce nau'in da aka fi amfani da shi, bisa ga lambobi, amma ana sanin shinkafar launin ruwan kasa a matsayin zaɓi mafi koshin lafiya - yana nuni da ƙaruwar shahararrun nau'ikan.

Shin akwai bambanci tsakanin farin shinkafa da shinkafar ruwan kasa? Ruwan shinkafa da farar shinkafa, duka ingantattun hanyoyin sitaci ne. Duk da fa'idodi iri ɗaya na nau'ikan shinkafa, shinkafar launin ruwan kasa ana ɗaukarta fiye da farar shinkafa ta wasu hanyoyi. Bari mu duba fa'idodin kiwon lafiya waɗannan nau'ikan nau'ikan nau'ikan nau'ikan shinkafa da suka mallaka.

Zamu duba banbancin banbanci tsakanin shinkafar ruwan kasa da farar shinkafa, da kuma yadda take tasiri ga yanayin kiwon lafiya da lafiyar ku baki daya.



yadda ake rage manyan hannaye
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Shinkafar Kawa Vs Farar Shinkafa

Ruwan shinkafa shine nau'in shinkafar hatsi kuma tana da ƙoshin lafiya fiye da farin shinkafa. Ba kamar farar shinkafa ba, ana riƙe bran kuma saboda haka shinkafar ruwan kasa itace tushen wadataccen bitamin da kuma ma'adanai. Babban banbanci kawai da ke tasowa tsakanin fari da launin ruwan kasa shine yadda ake shirya su kafin su shiga kasuwa

[1] .

maganin gida don gashi maras so

Farar shinkafa ba ta da dukkan abubuwan gina jiki saboda yadda ake sarrafa shi ba da lissafi. Wannan shinkafar da aka nika ana kuma gogewa kafin ta tashi zuwa kasuwa. Baya ga cire ƙwanƙolin da ƙwanƙwasa da ƙwanƙwasa, mahimman abubuwan gina jiki suma an cire su a cikin wannan aikin [biyu] .



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1. Fihirisar Glycemic

Lissafin Glycemic shine mafi mahimmanci wanda ke rarraba kayan abinci bisa ga saurin da zai ɗaga sukarin jini a cikin jiki. Mafi girman GI, saurin abincin zai narke kuma akasin haka.

Amfani da abinci mai ƙarancin GI yana da kyau don rage nauyi, magance matsalolin yunwa, hana cututtukan zuciya, da dai sauransu. A cewar rahotanni, an ce farin shinkafa na da GI mafi girma idan aka kwatanta da shinkafar ruwan kasa. Koyaya, GI yana da banbanci gwargwadon irin shinkafar da mutum yake ci [3] .

Lura : GI na basmati shinkafa ya bambanta da shinkafar jasmine ko shinkafar dogon-hatsi [4] .

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2. Abun Kalori

Abun kalori wanda yake cikin abinci shine abu mafi mahimmanci na biyu wanda yake taimakawa yanke shawarar fa'idodin abincin a jikin ɗan adam [5] . Shinkafar kawa gabaɗaya tana ɗauke da adadin kuzari kaɗan a kowane aiki fiye da farin shinkafa [6] [7] .

Har ila yau, shinkafar kaza tana da yawan adadin kuzari, mafi yawan carbi, da kuma kitse fiye da farar shinkafa. Kasancewa cikakkiyar hatsi, cin shinkafar launin ruwan kasa ba za ta ba da gudummawa ga haɓakar nauyi kwatsam ba.

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3. Fiber abun ciki

Idan ya zo ga lafiyayyen abun ciki na fiber, shinkafar ruwan kasa tana da fa'ida babba [8] . Ruwan shinkafa suna da ƙarin fiber da antioxidants, haka kuma yana da mahimmancin bitamin da ma'adanai [9] . 100 gram (oza 3.5) na dafa shinkafar shinkafa tana samar da fiber na gram 1.8, yayin da gram 100 na farar shinkafa tana samar da giram 0.4 kawai [10] .

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4. Abincin Arsenic

Arsenic wani sinadari ne wanda aka samo shi a kusan dukkanin abinci da abin sha amma yawanci ana samun sa ne kaɗan, kuma da yawa zasu iya zama mai guba a jikin ku [goma sha] . Yana iya ƙara haɗarin cututtukanku na yau da kullun ciki har da ciwon daji, cututtukan zuciya da kuma buga ciwon sukari na 2 [12] [13] .

mafi kyawun fina-finan nishaɗin iyali

Shinkafar launin ruwan kasa tana da tsayi arsenic fiye da farin shinkafa. Amma, wannan bazai zama matsala ba idan kun ci shinkafa a matsakaici a matsayin ɓangare na bambancin abinci [14] [goma sha biyar] .

fuska tana da kyau ga fuska
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5. Kula da nauyi

Karatu suna tallafawa da'awar cewa cin shinkafar launin ruwan kasa maimakon fari na iya taimakawa sosai wajen rage nauyi, yawan nauyin jikin mutum (BMI) da zagaye kugu da kugu. [16] . Ruwan shinkafa shine mafi kyawun zaɓi don taimakawa asarar nauyi saboda ƙarancin ƙarfin makamashi [17] .

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6. Hadarin Ciwon Suga

Shinkafar Brown tana da matuƙar girma a cikin magnesium da fiber wanda ke taimakawa wajen sarrafa matakan sukarin jini a cikin jiki. Kamar yadda bincike ya nuna, an ce shan shinkafar launin ruwan kasa na rage barazanar kamuwa da cutar sikari ta biyu [18] .

Sauya farar shinkafar ku da shinkafar ruwan kasa na iya taimaka wajan rage matakin suga a jiki da kuma rage barazanar kamuwa da cutar sikari [19] . Shinkafar Brown tana da GI na 50 sannan farin shinkafa yana da GI na 89, ma'ana cewa farin shinkafa yana ƙara yawan sukarin jini da sauri fiye da shinkafar launin ruwan kasa.

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7. Hadarin Cutar Cutar Zuciya

Saboda lamuran da ake samu a cikin shinkafar ruwan kasa, yana taimakawa kare zuciyar mutum daga cututtuka [ashirin] . Lignans an nuna rage yawan kitse a cikin jini, rage hawan jini da rage kumburi a jijiyoyin [ashirin da daya] .

Amfani da shinkafar ruwan kasa maimakon farar shinkafa na iya taimakawa wajen rage haɗarin da ke da alaƙa da zuciya cikin sauƙi. Har ila yau shinkafar launin ruwan kasa tana dauke da yawan ingantaccen cholesterol [22] .

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Don haka, Wanne ne Mafi Kyawun zaɓi?

Idan kawai kuna sha'awar cika tumbin ku ne lokaci-lokaci ba tare da damuwa da karuwar layin ba, to farar shinkafa naku ne. Amma, yawan shinkafar da kuke ci daidai yake daidai da cin abincin kalori, saboda haka dole ne ku ci gaba da kasancewa a kan adadin da kuka cinye. Don haka, motsa jiki ya zama tilas don ƙona waɗancan adadin kuzarin da farar shinkafa ta baku.

Ruwan shinkafa shine lafiyayyen abinci kuma yana kiyaye ka daga cututtuka da cututuka iri iri kamar cutar kansa da ciwon suga. Hakanan an wadatar da shi tare da abubuwan anti-inflammatory. Irin wannan shinkafar tana da fa'ida ga tafiyar asara, saboda ba zai taimaka wajen rage kiba ba amma kuma zai taimaka wajen kiyaye lafiyar jiki.

A can, ana iya nunawa cewa shinkafar ruwan kasa gabaɗaya ta fi ta shinkafa abinci mai gina jiki. Ya fi girma a cikin fiber, magnesium, da sauran abubuwan gina jiki, kuma ba a wadatar da shi da kayan abinci kamar farin shinkafa ba. Koyaya, kowane nau'in shinkafa na iya zama wani ɓangare na ingantaccen abinci kuma babu wani abu mara kyau tare da cin ɗan farin shinkafa yanzu da lokaci.

priyanka and nick wedding pics

Lura : Idan kanaso ka kara shinkafa a abincinka amma baka da tabbas, yi magana da likitan abincinka.

Naku Na Gobe