A zamanin yau, da yawa daga cikinmu sun manta da tsoffin abincinmu masu kyau kuma mun saba da shinkafa da garin burodi, ko ba haka ba? Amma shin kun san cewa hatsi kamar dawa, gero, da gero ba abinci kawai ba ne, a zahiri abinci ne mai matuƙar amfani wanda ke cike da sinadarai masu gina jiki. Waɗannan abubuwa suna ɗaya daga cikin sirrin yadda kakanninmu suka kasance masu lafiya da ƙarfi a baya. Don haka a yau, bari mu yi magana game da manyan fa'idodin kiwon lafiya na waɗannan ƙananan hatsi.
Menene wannan gero?
A taƙaice dai, gero yana ɗaya daga cikin tsofaffin hatsi da ake nomawa a duniya. Kamar alkama, sha'ir, da shinkafa, memba ne na dangin ciyawa. Ya kasance abinci mai mahimmanci ga mutane a ƙasashe kamar Afirka da Kudu maso Gabashin Asiya tsawon dubban shekaru.
Waɗannan hatsi suna da matuƙar muhimmanci. Domin ana iya noma su cikin sauƙi a kowace yanayi. Kuma ana iya adana su tsawon shekaru ba tare da kwari sun lalata su ba. Iri da muka sani sosai a ƙasarmu kamar Finger Millet , Proso Millet , da Foxtail Millet suna cikin wannan iyali. Duk da cewa suna zuwa da launuka da girma dabam-dabam, ingancin kowannensu yana da girma sosai.
| Nau'in Gero | Yadda ake ganinsa yawanci |
|---|---|
| Gero/Ragi Yatsa | Yana da shahara sosai a ƙasarmu. Yana da launin ruwan kasa kuma yana da ƙananan tsaba. Ana amfani da garin turmeric don yin manna, roti, da porridge. |
| Gero mai siffar foxtail | Ƙananan tsaba masu launin rawaya. Ana iya dafawa a ci kamar shinkafa. Hakanan yana da kyau don yin porridge. |
| Gero (Gero Proso) | Yana zuwa da launuka kamar fari, rawaya, da launin ruwan kasa. Haka kuma ana iya cin wannan maimakon shinkafa. |
| Bajra (Lu'u-lu'u gero) | Hatsi mai ɗan girma kaɗan. Ana iya samunsa a launuka fari, rawaya, da launin toka. |
Menene ainihin fa'idodin waɗannan hatsi ga lafiya?
Waɗannan hatsi kamar tarin abubuwan gina jiki ne. Bari mu ga yadda suke taimaka wa jikinmu.
1. Yana sarrafa matakan sukari a jini
Gero abinci ne mai ƙarancin ma'aunin glycemic (GI) . A taƙaice dai, cin sa ba ya sa yawan sukarin jininka ya ƙaru ba zato ba tsammani. Jiki yana sha a hankali. Wannan yana sa ya zama abinci mai matuƙar amfani ga mutanen da ke fama da ciwon suga na nau'in 2. Cin sa kuma yana taimakawa wajen rage haɗarin kamuwa da ciwon suga.
2. Yana kiyaye tsarin narkewar abinci lafiya
Waɗannan hatsi suna da wadataccen zare mai narkewa da wanda ba ya narkewa. Zare mara narkewa wani abu ne na prebiotic . Wannan yana nufin cewa yana da kyau tushen abinci mai gina jiki ga ƙwayoyin cuta masu kyau a cikin hanjinmu. Bugu da ƙari, wannan zare yana hana maƙarƙashiya kuma yana inganta narkewar abinci. Hakanan yana taimakawa rage haɗarin kamuwa da cutar kansar hanji.
3. Yana kare zuciya
Zare mai narkewa a cikin gero yana taimakawa wajen rage yawan mummunan cholesterol a jikinmu. Ta yaya kuka sani? Wannan zare yana shanye ƙwayoyin mai a cikin hanjinmu kuma yana cire su daga jiki. Wannan yana rage haɗarin kamuwa da cututtuka kamar atherosclerosis, wanda shine tarin kitse a cikin jijiyoyin jini. Ba wai kawai ba, suna kuma ɗauke da isasshen magnesium, wanda yake da mahimmanci ga aikin zuciya.
Ka yi tunanin, yaya zai kasance da amfani idan za ka iya sarrafa zuciyarka da ciwon suga ta hanyar shan kofi na garin kurakkan ko cin kwano na garin shinkafa?
4. Yana taimakawa wajen sarrafa tsufa
Waɗannan hatsi suna ɗauke da sinadarin antioxidants da yawa. Waɗannan antioxidants suna yaƙi da ƙwayoyin cuta masu 'free radicals' waɗanda ke lalata ƙwayoyin halittar jikinmu. Kamar garkuwa ce da ke kare ƙwayoyin halittarmu. Wannan yana taimakawa wajen sarrafa wrinkles, alamun tsufa, kuma yana taimakawa wajen kariya daga cututtuka kamar hawan jini da ciwon suga.
5. Yana gina ƙwayoyin halitta masu lafiya
Musamman ma, kurakkan abinci ne mai wadataccen bitamin B. Bitamin B yana da mahimmanci ga komai tun daga aikin kwakwalwa har zuwa tsarin ƙwayoyin halitta masu lafiya. Suna kuma da wadataccen folate , ko bitamin B9, wanda ake buƙata don samar da ƙwayoyin jinin ja. Saboda haka, suna kuma taimakawa wajen hana cututtuka kamar rashin jini.
Yaya darajar sinadirai ta gero take?
Gero hatsi ne mai wadataccen furotin, calcium, da muhimman amino acid. Idan aka kwatanta da sauran hatsi, darajarsa ta abinci mai gina jiki tana da yawa sosai.
Babban abubuwan gina jiki da ke cikin wannan abincin:
- Bitamin A da B
- Phosphorus
- Potassium
- Magungunan hana tsufa
- Niacin
- Baƙin ƙarfe
Bari mu dubi darajar abinci mai gina jiki na kofi (1/4) na busasshen gero.
| Sashen abinci mai gina jiki | Girman |
|---|---|
| Kalori | 189 |
| Protein | gram 5.5 |
| Kitse | gram 2 |
| Carbohydrates | gram 36.5 |
| Zare | gram 4.25 |
Muhimmi: Duk da fa'idodinsa da yawa, gero, kamar sauran hatsi, abinci ne mai yawan kalori. Saboda haka, yana da mahimmanci a ci daidai gwargwado . Kimanin kofi ɗaya na gero da aka dafa ya isa ga abinci ɗaya.
To, yanzu yaya ake dafa waɗannan?
Ana iya siyan waɗannan hatsi a cikin nau'in fulawa ko hatsi gaba ɗaya a kowace babban kanti ko shagon abinci na kiwon lafiya a kwanakin nan.
Dafa gero abu ne mai sauƙi. Sai a zuba kofi ɗaya na gero a cikin kofi biyu na ruwa sannan a dafa a kan wuta kaɗan har sai ruwan ya shanye. Kamar dafa shinkafa ne.
Shawara kaɗan: Jiƙa waɗannan hatsi a cikin ruwa na tsawon awanni kaɗan kafin dafa abinci yana rage yawan sinadarin phytic acid da ke cikinsu. Wannan sinadari yana hana shan sinadarai kamar ƙarfe da zinc a jiki. Saboda haka, jiƙawa na iya ƙara haɓaka ƙimar sinadirai.
Ga wasu hanyoyi da za ku iya ƙara gero a cikin abincinku:
- Yi rotis, pittu, talapa, da indiappu daga gari kurakkan .
- ThanahalA dafa shi kamar shinkafa sannan a ci shi da kwakwa.
- A yi ɗan garin burodi da safe a sha.
- Sai a zuba ɗan gero a cikin curry ko miyar kayan lambu domin ya yi kauri.
- Sai a zuba gero da aka gasa a cikin salatin domin ya yi laushi.
- Yi kek da waffles masu daɗi daga garin kurakkan.
- Porridge na gero babban abinci ne na farko mai ƙarfi ga yara ƙanana.
Za ka iya yin magana da likitanka game da wannan kuma ka ƙara waɗannan a cikin abincinka bisa ga yanayin lafiyarka.
Saƙon Ɗauka Gida
- Hatsi kamar dawa, gero, da gero abinci ne mai matuƙar gina jiki kuma suna ba da fa'idodi da yawa ga lafiyarmu.
- Waɗannan suna da matuƙar amfani wajen sarrafa ciwon suga, lafiyar zuciya, lafiyar narkewar abinci, da kuma ƙara garkuwar jiki.
- Ana iya ƙara waɗannan cikin sauƙi a cikin abincinmu na yau da kullun. Babban farawa shine maye gurbin shinkafa ko kuma a ci ta a matsayin abincin karin kumallo.
- Bari mu duka mu yi ƙoƙari mu rayu cikin koshin lafiya, mu fahimci muhimmancin abincin gargajiya da na lafiya ba tare da mantawa da su ba.
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