Amfanin lafiya na abinci mai kyau da ake kira oat!

Me kuke ci a lokacin karin kumallo? Burodi, shinkafa, ko wani abu makamancin hatsi? Waɗannan su ne abincinmu na gargajiya. Amma wataƙila kun lura cewa kwanan nan, mutane da yawa, musamman waɗanda ke damuwa da lafiyarsu, suna ƙara wa karin kumallo hatsi. Wasu mutane suna tunanin cewa hatsi abinci ne mara daɗi, mara lafiya. Amma a zahiri, wannan babban kuskure ne. Oats abinci ne mai matuƙar amfani wanda ke cike da ƙimar abinci mai gina jiki. A yau, bari mu yi magana game da wannan hatsi mai daraja da ake kira oats da fa'idodin da yake bayarwa ga jikinmu.

Bari mu fara gani, menene waɗannan hatsi?

A taƙaice dai, hatsi nau'in hatsi ne da ake nomawa a gonakin shinkafa. Kamar shinkafa da gero. Abin da ya fi muhimmanci a wannan shi ne, ba ya buƙatar sinadarai masu gina jiki kamar alkama, kuma yana iya girma da kyau ko da a cikin yanayi mai ɗan sanyi.

Idan muka sayi hatsi a shago, muna ganin nau'ikan hatsi da dama. Ana yin su ne bisa ga yadda ake sarrafa ƙwayar hatsi.

• Mafi ƙarancin sarrafawa: Waɗannan su ne mafi kama da hatsi kuma sune mafi gina jiki. Misalai sun haɗa da hatsin da aka yanka da ƙarfe da kuma hatsin da aka naɗe. Waɗannan suna ɗaukar ɗan lokaci kafin a dafa.
• Hatsi Mai Sauri/Nan Take: Waɗannan su ne fakitin da muke saya daga shago. Ana sarrafa su sosai, don haka ana iya shirya su da sauri. Amma ku tuna, ƙimar abinci mai gina jiki tana raguwa kaɗan yayin sarrafawa. Saboda haka, koyaushe yana da lafiya a zaɓi nau'in hatsi wanda ba a sarrafa shi sosai gwargwadon iko.

Fa'idodi masu ban mamaki na cin oat a lafiya

Hatsi ba wai kawai abinci ne mai cike da sinadarai ba. Suna kama da wani sinadari mai gina jiki wanda ke cike da bitamin, ma'adanai, furotin, da zare, waɗanda suke da matuƙar muhimmanci ga jikinmu. Bari mu kalli waɗannan fa'idodin ɗaya bayan ɗaya.

Yana da kyau ga lafiyar hanji!

Hatsi yana ɗauke da wani nau'in zare na musamman mai narkewa wanda ake kira beta-glucan , wanda yake da kyau ga hanjinmu.

• Yana hana maƙarƙashiya: Wannan zare yana taimakawa wajen motsa hanji. Hatsi magani ne mai kyau ga waɗanda ke fama da maƙarƙashiya akai-akai.
• Yana inganta ƙwayoyin cuta masu kyau: Hanjinmu gida ne ga ƙwayoyin cuta masu kyau waɗanda ke da amfani ga jikinmu. Wannan zare na beta-glucan abinci ne mai kyau ga waɗannan ƙwayoyin cuta. Wannan yana taimakawa rage alamun cututtukan hanji, kamar Ciwon Ciwo Mai Raɗaɗi (IBS).

Taimakawa sosai wajen rage mummunar cholesterol

Cholesterol matsala ce da mutane da yawa ke fuskanta a yau. Zabin beta-glucan da ke cikin oat, wanda muka yi magana a kai a baya, yana taimakawa sosai wajen rage yawan cholesterol mara kyau (LDL) a jiki.

Aboki mafi kyau a zuciya

Hatsi yana ɗauke da wani nau'in maganin hana tsufa na musamman da ake kira avenanthramides . Ba a samun waɗannan a cikin wasu hatsi. Suna da fa'idodi da yawa ga zuciyarmu:

• Yana rage kumburi a jiki.
• Hatsi yana taimakawa wajen sassauta jijiyoyin jini da kuma rage hawan jini, wanda hakan zai iya taimakawa wajen rage barazanar kamuwa da cututtukan zuciya.

Hakanan yana taimakawa wajen daidaita sukari a cikin jini.

Hatsi abinci ne mai kyau ga mutanen da ke fama da ciwon suga. Duk da haka, akwai wasu abubuwa da ya kamata a yi taka tsantsan da su.

Ma'aunin glycemic na hatsin da aka sarrafa kaɗan yana da ƙasa zuwa matsakaici. A taƙaice dai, wannan yana nufin cewa bayan cin su, matakan sukari a cikin jini ba sa tashi kwatsam. Yana faruwa a hankali.

Mai kyau don sarrafa nauyi

Oats abinci ne mai kyau ga wanda ke ƙoƙarin rage kiba. Fiber ɗin da ke cikin oat yana sa mutum ya ji ƙoshi ko da bayan ya ci ɗan kaɗan. Wannan yana taimakawa wajen sarrafa yawan cin abinci da yawan cin abinci. Cin 'yan oat da safe zai taimaka maka ka guji abubuwan ciye-ciye marasa amfani tsakanin abinci.

Bugu da ƙari, hatsi yana ɗauke da sinadarai masu mahimmanci ga jikinmu, kamar manganese, phosphorus, jan ƙarfe, da bitamin B1.

Ka yi tunani game da waɗannan abubuwa lokacin cin hatsi

Komai kyawun hatsin da yake da shi, akwai wasu abubuwa da ya kamata a yi taka tsantsan da su.

• Jin Daɗin Gluten: Hatsi ba ya ƙunshe da gluten a zahiri. Duk da haka, masana'antun da ke sarrafa hatsi galibi suna sarrafa wasu hatsi, kamar alkama, waɗanda ke ɗauke da gluten. Wannan wani lokacin yana iya haifar da ɗan ƙaramin adadin gluten a cikin hatsi. Idan kuna da yanayin rashin lafiyar gluten, kamar cutar Celiac , zaɓi hatsi waɗanda aka yiwa lakabi da "Babu Gluten."
• A kula da sukari da gishiri: Kamar yadda muka ambata a baya, fakitin 'Instant Oats' masu ɗanɗano da ake samu a shago galibi suna da yawan sukari da gishiri. Cin waɗannan akai-akai na iya yin watsi da fa'idodin lafiya na hatsi. Saboda haka, koyaushe karanta lakabin. Mafi kyawun abin da za a yi shi ne a sayi hatsi marasa lahani a yi musu ɗanɗano a gida ta hanyar ƙara 'ya'yan itatuwa (ayaba, apples, raisins), kayan ƙanshi kamar ɓawon kirfa, da goro.

Wasu hanyoyi masu daɗi don ƙara hatsi a cikin abincin ku

Bayan yin sa da madara don karin kumallo, akwai wasu hanyoyi da yawa don haɗa hatsi a cikin abincinku! Ga wasu ra'ayoyi kaɗan:

• Lokacin yin abubuwa kamar cutlets da meatballs, gwada ƙara ɗan hatsi maimakon burodi.
• Idan kana yin abin ci mai daɗi, yi kukis ɗin oat maimakon alewa marasa lafiya.
• Sai a zuba hatsi a cikin hadin pancake ɗin.
• Sai a zuba wasu hatsi, 'ya'yan itatuwa, da goro a cikin yogurt domin karin kumallo mai daɗi da gina jiki.
• A jiƙa ɗan hatsi a cikin madara ko yogurt cikin dare (Oats na dare), sannan a ci su washegari da safe.