Ba za mu iya yin kuskure ba da miyar lentil mai daɗi da shinkafarmu ta yau da kullun, ko? Ko kuma ɗan kabewa da aka dafa da tururi tare da abokai a lokacin shayi da yamma, ko kuma ɗan gram kore da shinkafa mai tsami da safe... Waɗannan su ne abincin da muke jin daɗinsa a rayuwarmu ta yau da kullun. Amma shin kun san cewa duk waɗannan suna cikin babban iyali ɗaya, manyan abinci masu gina jiki? Waɗannan su ne abin da muke kira ' legumes '. A yau, bari mu yi magana kaɗan game da waɗannan abincin da ake so.
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Legumes, Wake da Pulses - Menene bambanci?
Muna jin waɗannan kalmomi uku a kowane lokaci, don haka wani lokacin yana iya zama ɗan rikitarwa . Bari mu sauƙaƙa shi.
- Legumes: A takaice dai, wannan shine mafi girman iyali. Wannan suna ne da ya fito daga rarrabuwar tsire-tsire. Tsire-tsire da ke samar da kwasfa suna cikin wannan iyali. Akwai nau'ikan wannan shuka sama da 16,000 a duk duniya.
- Wake: Wake mutum ɗaya ne kawai daga cikin manyan dangin legume. Su manyan iri ne, galibi suna kama da koda waɗanda ke girma a cikin ƙwayoyin legume.
- Hatsi: Waɗannan su ne busassun tsaba da aka samo daga ƙwayayen shuke-shuken leguminous. Misali, busassun lentil, wake, wake kore, da wake da muke saya a shago suna ƙarƙashin rukunin 'Hatsi'.
To, ka fahimta? Kowanne 'Pulse' 'Legume' ne. Kuma kowanne 'Wake' 'Legume' ne. Amma ba kowanne 'Legume' ne 'Pulse' ko 'Wake' ba. (Misali, abubuwa kamar 'wake' da muke ci kai tsaye daga cikin 'wake').
Waɗanne irin legumes ne suka shahara a ƙasarmu?
Duk mun san cewa akwai nau'ikan wake iri-iri da muke ci akai-akai. Bari mu ga menene su.
| Nau'in Legumes | Misalai gama gari a Sri Lanka |
|---|---|
| Lentil | Lentils ja (lentils na Mysore), lentils masu launin ruwan kasa |
| Wake da Wake | Wake, Wake Mung, Wake, Wake kore |
| Wake | Wake, wake baƙi, waken soya |
| Gyada | Mutane da yawa suna tunanin cewa gyada wani nau'in 'goro' ne, amma gyada a zahiri shuka ce da ke tsiro a ƙarƙashin ƙasa kuma tana cikin dangin legume. |
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Check Availability →Fa'idodin kiwon lafiya masu ban mamaki na waɗannan legumes ga jikinmu
Legumes ba wai kawai wani abu ne da ke cike cikin ba. Su abinci ne mai kyau wanda ke cike da sinadarai masu gina jiki kuma yana ba da fa'idodi masu yawa ga lafiyarmu.
- Mai wadataccen furotin: Musamman ga waɗanda ba sa cin nama ko kifi, wake suna da kyakkyawan tushen furotin daga tsirrai. Waɗannan suna da mahimmanci don girma da gyaran ƙwayoyin halitta.
- Yana taimakawa wajen narkewar abinci: Wannan 'ya'yan itacen yana da wadataccen sinadarin fiber . Wannan sinadarin fiber ba wai kawai yana taimakawa wajen rage matsalolin da suka shafi maƙarƙashiya ba ne, har ma yana samar da abinci mai kyau ga ƙwayoyin cuta masu amfani a cikin hanjinmu, yana taimakawa wajen kiyaye tsarin narkewar abinci gaba ɗaya cikin koshin lafiya.
- Yana kare lafiyar zuciya: Legumes na iya rage yawan mummunan cholesterol a cikin jini. Suna kuma taimakawa wajen daidaita hawan jini. Wannan yana rage haɗarin kamuwa da cututtukan zuciya.
- Yana taimakawa wajen magance ciwon suga: Saboda hadaddun carbohydrates da zare a cikin legumes, sukari yana shiga cikin jini a hankali idan aka ci shi. Wannan yana hana matakan sukari na jini tashi kwatsam. Wannan yana da matukar muhimmanci ga mutanen da ke fama da ciwon suga da kuma wadanda ke cikin hadarin kamuwa da ciwon suga.
- Yana rage haɗarin kamuwa da cutar kansa: Suna ɗauke da sinadarai masu ƙarfi kamar polyphenols . Waɗannan suna kare ƙwayoyin halittarmu daga ƙwayoyin cuta masu cutarwa waɗanda ke lalata ƙwayoyin halittarmu. Bincike ya gano cewa wannan na iya rage haɗarin kamuwa da wasu nau'ikan cutar kansa.
- Yana taimakawa wajen sarrafa nauyin jiki: Kasancewar yana da wadataccen sinadarin fiber da furotin, wake yana sa mutum ya ji ƙoshi ko da bayan ya ci ɗan ƙaramin abu. Wannan yana taimakawa wajen sarrafa yawan cin abinci da kuma taimakawa wajen sarrafa nauyin jiki.
"Maganin hana sinadarai masu gina jiki" - shin da gaske waɗannan abubuwa ne da za a ji tsoro?
Wataƙila ka taɓa jin kalmar "maganin hana sinadarai masu gina jiki" lokacin da kake magana game da wake. Idan ka ji haka, za ka iya mamakin ko waɗannan suna da illa ga jiki. Bari mu duba ainihin menene waɗannan.
A taƙaice dai, waɗannan sinadarai ne da ke faruwa a cikin legumes. Suna nan ne don kare shukar daga kwari da sauran lahani. Amma idan muka ci su, suna iya ɗan tsoma baki ga ikon jikinmu na shan wasu sinadarai masu gina jiki, kamar ƙarfe, calcium, da zinc.
| Nau'in Maganin Sinadaran Abinci | Tasiri |
|---|---|
| Lectins | Yana rage shan sinadarai masu gina jiki kamar calcium, iron, da zinc. |
| Phytates | Yana rage shan ƙarfe, zinc, magnesium, da calcium. |
| Tannins | Yana rage shan ƙarfe. |
Amma kada ku ji tsoro da wannan! Wannan ba babbar matsala ba ce. Akwai hanyoyi masu sauƙi don kawar da tasirin waɗannan 'maganin hana abinci mai gina jiki'. Wato, jiƙa lemu sosai sannan a dafa su sosai. Waɗannan hanyoyi guda biyu suna cire yawancin waɗannan mahaɗan. Don haka, kada ku bari wannan ya zama dalilin rasa fa'idodin abinci mai gina jiki na lemu.
Wannan shine yadda ake shirya legumes daidai kuma mai daɗi!
Domin samun mafi kyawun amfanin wake, ana buƙatar a shirya su yadda ya kamata.
1. Jiƙawa: Banda wasu abubuwa kamar lentil, ya kamata a jiƙa busassun wake kamar wake, wake na koda, da wake na tsawon awanni 8 (kimanin awanni 8 ko dare ɗaya) kafin a dafa. Wannan yana sauƙaƙa dafa su, kuma yana cire waɗannan 'maganin hana sinadarai' da sinadarai masu haifar da iskar gas da muka yi magana a kansu. A jefar da ruwan jiƙa a dafa da ruwa mai daɗi.
2. Dafa abinci mai kyau: Wannan yana da matuƙar muhimmanci.A koyaushe a dafa wake har sai sun dahu sosai. Wasu nau'ikan wake, musamman wake, na iya haifar da ciwon ciki, tashin zuciya, amai, da gudawa idan aka ci su danye ko kuma ba a dafa su yadda ya kamata ba. Saboda haka, yana da mahimmanci a dafa su sosai.
3. Wake na Gwangwani: Idan kuna amfani da wake na gwangwani, kamar wake, ku wanke su sosai kafin ku dafa. Wannan zai cire ƙarin gishiri da abubuwan da ke cikewa.
4. Yadda ake ƙara shi a cikin abincinku:
- A zuba a cikin miya domin ƙara yawan furotin.
- Sai a zuba wake da wake da aka dafa a cikin salati.
- Yi vada mai daɗi da abubuwa kamar lentil da wake kore.
- Yi abinci mai daɗi ta hanyar dafa wake da aka dafa, wake, da wake kore.
- Sai a zuba shinkafa a dafa (misali wake kore).
Saƙon Ɗauka Gida
- Legumes sune abincin da muke ci kowace rana, kamar lentil, wake, wake kore, da lentil. Su abinci ne mai cike da furotin, fiber, bitamin, da ma'adanai.
- Waɗannan suna taimakawa wajen magance ciwon suga, cututtukan zuciya, rage kiba, da kuma rage haɗarin kamuwa da cutar kansa.
- Kada ku ji tsoron "maganin hana sinadarai masu gina jiki." Ana iya kawar da tasirinsu gaba ɗaya ta hanyar jiƙa su da dafa su sosai kafin a ci.
- Ƙara nau'ikan wake iri-iri a cikin abincinku na mako-mako kyakkyawan jari ne a cikin salon rayuwa mai kyau. Hanya ce mai kyau ta sanya abincinku ya zama mai daɗi da gina jiki.
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