Ko da mun je shago ko babban kanti, goro abu ne da muke yawan gani. Muna son cin abinci kamar cashew, gyada, almond, da goro saboda suna da daɗi. Amma shin kun san cewa waɗannan abincin ba wai kawai suna da daɗi ba, har ma suna da fa'idodi da yawa na lafiya waɗanda jikinmu ba zai iya tunanin su ba? A taƙaice dai, goro ba wai kawai wani abu ne mai daɗi ba, har ma abinci ne mai matuƙar amfani da sinadarai masu gina jiki. A yau, bari mu yi magana game da fa'idodin ƙara waɗannan goro a cikin abincinmu.
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Menene amfanin cin goro ga jikinmu?
Gyada abinci ne mai gina jiki wanda ke ɗauke da yawancin bitamin da ma'adanai da jikinmu ke buƙata. Musamman ma, suna ɗauke da wani sinadari mai suna ALA omega-3 fatty acids . Wasu daga cikin fa'idodin kiwon lafiya sun haɗa da taimakawa wajen magance cututtuka kamar cututtukan rheumatoid arthritis da kuma kare kai daga cututtuka kamar Alzheimer's.
Baya ga wannan, bari mu duba wasu muhimman fa'idodi.
| Babban fa'idar | Ta yaya hakan ke faruwa? |
|---|---|
| Yana taimakawa wajen rage kiba. | Goro yana da yawan kitse, wanda hakan ka iya sa su zama marasa dacewa ga waɗanda ke ƙoƙarin rage kiba. Amma a zahiri suna da yawan kitse marasa kitse, wanda ke da kyau ga jiki. Cin su zai iya taimaka maka ka ji ƙoshi, wanda ke taimaka maka ka guji cin abinci mai yawa. Bincike ya nuna cewa mutanen da ke cin goro akai-akai ba sa samun ƙaruwar kiba. |
| Yana taimakawa wajen magance ciwon suga | Bincike ya gano cewa mutanen da ke fama da ciwon suga na nau'in 2 waɗanda ke cin goro fiye da kwana biyar a mako na iya rage haɗarin kamuwa da cututtukan zuciya da kusan kashi 17%. Yi magana da likitanka game da wannan. |
| Yana hana cututtukan zuciya | Akwai alaƙa mai ƙarfi tsakanin goro da lafiyar zuciya. Mutanen da ke cin goro aƙalla sau huɗu a mako suna da raguwar haɗarin kamuwa da cututtukan zuciya da bugun zuciya. |
| Yana daidaita matakan cholesterol | Goro yana taimakawa wajen rage mummunan cholesterol, ko LDL cholesterol, da kuma matakan triglyceride a jiki. Idan aka daidaita matakan cholesterol, haɗarin kamuwa da cututtukan zuciya kamar bugun jini yana raguwa. |
Waɗanne sinadarai ne ke cikin goro?
Gyada abinci ne mai wadataccen bitamin E. Bitamin E rukuni ne na sinadarai masu hana tsufa. Waɗannan suna taimakawa wajen hana ciwon daji da kuma kare shi daga cutar osteoporosis.
A taƙaice dai, goro ba wai kawai wani abu ne mai daɗi ba, har ma wani abu ne mai gina jiki wanda ke ƙarfafa garkuwar jikinmu.
Bugu da ƙari, goro yana da wadataccen abinci mai gina jiki kamar haka:
- Folate
- Magnesium
- Potassium
- Calcium
- Phosphorus
Me ake yawan haɗawa a cikin cakuda goro?
Ka yi tunanin kana cin rabin kofi ɗaya) na cakuda nau'ikan goro iri-iri. Ga mizanin abinci mai gina jiki da ke cikinsa:
| Sashen abinci mai gina jiki | Adadin da ke ciki (bisa ga nauyi ) |
|---|---|
| Kalori | 220 |
| Protein | gram 6 |
| Kitse | gram 19 |
| Carbohydrates | gram 8 |
| Zare | gram 3 |
| Sukari | gram 2 |
Yadda ake cin nau'ikan goro masu kyau?
Yanzu kun fahimci yadda goro ke da amfani. Amma mafi mahimmanci shine ba kowace fakitin goro a cikin shagon yake iri ɗaya ba. Wasu suna da gishiri da yawa, yayin da wasu kuma suna da ɗanɗano. Wannan na iya rage ainihin ƙimar abinci mai gina jiki na goro. Saboda haka, ya fi kyau a zaɓi goro danye ba tare da wani abu da aka ƙara musu ba duk lokacin da zai yiwu.
Goro babban abun ciye-ciye ne da za a iya ci a kowane lokaci na yini. Yana da kyau musamman a ci wasu goro don ƙara yawan kuzarin ku a lokacin da kuke jin gajiya ko barci.
Ga wasu hanyoyi da za ku iya ƙara goro a cikin abincinku:
- Sai a zuba yankakken gyada a cikin yogurt ɗin da za a ci.
- Yi man almond ta hanyar nika almond a gida. Wannan kyakkyawan madadin man gyada ne.
- Yi kek mai daɗi da ayaba da goro.
- Yafa goro, kamar pecan, a saman kowace salati da kuka yi.
- Lokacin yin shinkafa ko yanka kayan lambu da aka soya, sai a ƙara ɗan cashew.
- Sai a zuba ɗan almond a cikin wani abin shake na furotin da aka yi da ayaba da ɗan madara.
- A yayyafa cakuda goro da goro a kan wani yanki na kaza da aka gasa.
Saƙon Ɗauka Gida
- Gyada abinci ne mai daɗi da gina jiki.
- Cin goro na iya samar da fa'idodi da yawa, kamar kula da nauyi, rage ciwon suga, da kuma lafiyar zuciya.
- Domin samun sakamako mai kyau, a koyaushe a zabi goro mara gishiri ko dandano.
- Goro yana da yawan kalori, don haka ku yi hankali da yawan abincin da kuke ci a kowace rana. Ɗan kaɗan ya isa a kowace rana.
- Idan kana da ciwon suga, cututtukan zuciya, ko wata matsala ta lafiya, ka tabbata ka yi magana da likitanka kafin ka yi wani babban canji a abincinka.
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