Babban abincinmu shine shinkafa! Menene ainihin fa'idodin lafiya na cin shinkafa? (Fa'idodin Lafiya na Shinkafa)

Tambayar wani a ƙasarmu, "Yaya kake?" kamar tambaya ce, "Shin ka ci shinkafa?" Shinkafa tana da matuƙar muhimmanci a rayuwarmu da al'adunmu. Kimanin rabin al'ummar duniya suna samun kashi 50% na kuzarinsu na yau da kullum daga shinkafa. Don haka, shin ba shi da matuƙar muhimmanci a san ainihin shinkafar da muke ci kowace rana, da kuma fa'idodi da rashin amfanin ta? Bari mu yi magana game da hakan a yau.

Shinkafa fara? Shinkafa bran? Menene bambanci?

Mutane da yawa suna tunanin cewa shinkafar fari da shinkafar launin ruwan kasa (ja) nau'i biyu ne daban-daban. Amma a zahiri, dukkansu sun fito ne daga hatsi ɗaya na shinkafa. Bambancin ya ta'allaka ne akan yadda ake sarrafa hatsin shinkafa (niƙa).

A taƙaice dai, ɓangaren waje na ƙwayar shinkafa wani yanki ne mai launin ruwan kasa mai duhu wanda ke da wadataccen sinadarai masu gina jiki. Muna kiran wannan "ƙasa mai launin ruwan kasa." Ba a cire wannan ƙasa daga shinkafa mai launin ruwan kasa ko shinkafa mai launin ja ba.

Duk da haka, idan aka yi farar shinkafa, ana niƙa wannan ɓangaren bran mai daraja gaba ɗaya sannan a goge shi don cire shi. Shi ya sa farar shinkafar ke haskakawa da fari.

Duk da haka, saboda yana ɗauke da bran, shinkafar bran tana ɗaukar ɗan lokaci kafin a dafa ta fiye da farar shinkafa. Don haka, don samun mafi yawan abubuwan gina jiki, ya fi kyau a ƙara bran shinkafa a cikin abincinku.

Manyan fa'idodin cin shinkafar bran a lafiya

Bari mu dubi wasu daga cikin fa'idodin da ke tattare da ƙara shinkafar launin ruwan kasa a cikin abincinku.

Yana taimakawa wajen magance ciwon suga

Shinkafa mai launin ruwan kasa na iya taimaka wa mutanen da ke fama da ciwon suga su sarrafa matakan sukari a cikin jininsu. Bari mu fahimci wannan da wata ƙima da ake kira Glycemic Index . A taƙaice dai, tana auna yadda matakan sukari a cikin jininka ke tashi da sauri bayan cin wani abinci.

• Shinkafa fara tana da babban ma'aunin glycemic na 64.
• Wannan darajar shinkafar bran tana da kusan 55, wanda ƙarancin ƙima ne.

Wannan yana nufin cewa idan ka ci shinkafar fari, matakan sukari a cikin jininka suna ƙaruwa da sauri. Amma idan ka ci shinkafar launin ruwan kasa, matakan sukari a cikin jininka suna ƙaruwa a hankali. Wannan yana da matuƙar muhimmanci ga masu ciwon suga. Nazarce-nazarce da dama sun gano cewa cin shinkafar fari da yawa yana ƙara haɗarin kamuwa da ciwon suga.

Yana da kyau ga lafiyar zuciya

Hatsi cikakke, kamar shinkafa mai launin ruwan kasa, suna da yawan fiber fiye da abincin da aka sarrafa. Wannan sinadarin fiber yana taimakawa wajen rage yawan mummunan cholesterol a cikin jininka, wanda zai iya rage barazanar kamuwa da cututtukan zuciya da bugun jini.

Haka kuma, tunda cin abinci mai wadataccen fiber yana sa mutum ya ji ƙoshi, yana da sauƙi a kula da lafiyayyen nauyi. Bugu da ƙari, bitamin da ma'adanai da ke cikin shinkafar bran suna taimakawa wajen ɗaukar iskar oxygen zuwa jini da sauran muhimman ayyuka a jiki.

Zai iya rage haɗarin kamuwa da cutar kansa

Shinkafar launin ruwan kasa ta ƙunshi nau'ikan phenolics guda uku. Waɗannan antioxidants ne masu ƙarfi da ake samu a zahiri a cikin tsire-tsire. Antioxidants suna kare ƙwayoyin halittarmu daga ƙwayoyin cuta masu 'yanci, waɗanda ke lalata ƙwayoyin halitta. Ta hanyar kare ƙwayoyin halitta ta wannan hanyar, za mu iya rage haɗarin kamuwa da cutar kansa. Waɗannan phenolics masu mahimmanci galibi ana samun su ne a cikin ɓangaren bran na hatsin shinkafa. Don haka lokacin da aka cire bran lokacin yin farin shinkafa, yawancin waɗannan antioxidants suma ana cire su.

Lafiyar tsarin narkewar abinci

Zaren da ba ya narkewa a cikin shinkafar launin ruwan kasa yana hana maƙarƙashiya kuma yana daidaita motsin hanji. Hakanan yana taimakawa wajen hana cututtuka kamar basur .

Wani muhimmin abu kuma shi ne shinkafa abinci ne da ba shi da alkama . Mutanen da ke fama da cutar celiac ba za su iya narke wasu hatsi ba. A gare su, shinkafa abinci ne mai kyau wanda za su iya ci ba tare da wata matsala ba kuma su sami abinci mai gina jiki da ake buƙata.

Bari mu dubi sinadaran da ke cikin shinkafa.

Shinkafar launin ruwan kasa ta ƙunshi bitamin da ma'adanai da yawa waɗanda suke da matuƙar muhimmanci ga jikinmu. Bari mu kuma ga yadda ƙimar abinci mai gina jiki ke kwatantawa da shinkafar fari.

Abubuwa biyu da ya kamata a tuna yayin da ake magana game da shinkafa

Duk da cewa shinkafa abinci ne mai kyau sosai, akwai abubuwa biyu da ya kamata mu kula da su yayin da muke tunanin lafiyar abinci.

1. Shin cin shinkafar da ta rage yana da haɗari sosai?

Wataƙila ka taɓa jin wannan labarin. Ba shi da kyau a ci ragowar shinkafa, yana iya zama guba. Akwai gaskiya a cikin wannan. Akwai wani nau'in ƙwayoyin cuta da ake kira Bacillus cereus . Idan ba a sanyaya abinci mai sitaci kamar shinkafa da aka dafa ba kuma aka sanya shi a cikin firiji yadda ya kamata, wannan ƙwayoyin cuta na iya girma a ciki. Idan aka sha wannan ƙwayar cuta, yana iya haifar da tashin zuciya da amai.

Wannan abu ne mai sauƙin kauce masa:

• Idan shinkafar da aka dafa ta rage, kada ku bar ta a zafin ɗaki na tsawon awanni.
• A rufe shi sosai sannan a saka shi a cikin firiji da wuri-wuri.
• Sake dumama sosai lokacin da ake sake dumamawa.
• A kiyaye tsafta a cikin kicin.

2. Shin shinkafa tana ɗauke da sinadarin arsenic?

Arsenic sinadari ne mai guba wanda ke faruwa a cikin ƙasa ta halitta. Amfani da takin zamani da magungunan kashe kwari ya ƙara yawan sinadarin arsenic a cikin ƙasa da ruwan ƙasa. Shinkafa tana da ƙarfin shan arsenic fiye da sauran hatsi. Wannan ya faru ne saboda ana noma shinkafa ta amfani da ruwa mai yawa.

Akwai mafita ga wannan ma:

• Kafin dafa shinkafa, a wanke shinkafar sau da yawa a ƙarƙashin ruwan da ke gudu.
• Idan ana dafa abinci, a dafa da ruwa fiye da yadda aka saba . Kamar tafasasshen taliya.
• Bayan shinkafar ta dahu , sai a tace sauran ruwan.

Waɗannan hanyoyin na iya rage yawan sinadarin arsenic a cikin shinkafa sosai.

Hanyoyi masu daɗi don cin shinkafa mai kyau

Idan kana damuwa game da tsawon lokacin girkin shinkafar bran, dafa babban rukuni a lokaci guda, raba shi zuwa sassa, sannan ka adana shi a cikin injin daskarewa. Sannan, idan ka shirya ci, abin da kawai za ka yi shi ne ka dumama shi.

Shinkafa ba abu ne da ya kamata a ci kamar shinkafa ba. Ana iya sa ta zama mai gina jiki ta hanyar haɗa ta da kayan lambu daban-daban, ganye, nama da kifi. Ga wasu ra'ayoyi:

• Yi salatin shinkafa mai daɗi ta hanyar ƙara abubuwa kamar lentil, wake, wake, da kayan lambu da kuka fi so.
• Yi shinkafa kamar shinkafar da aka soya da kayan lambu kamar karas, wake, leek, da kabeji.
• Cika barkonon da hadin shinkafa da kayan lambu sannan a dafa.
• A haɗa shinkafa da wake baƙi, masara, da sambal don ƙirƙirar sabon dandano.
• Sai a zuba wani abu kamar broccoli ko alayyahu a cikin curry na kaza ko curry na kifi da kuka fi so sannan a ci shi da shinkafa.

Idan kana damuwa da abincin da kake ci, musamman saboda wata matsala ta lafiya (kamar ciwon suga ko hawan jini), yana da matukar muhimmanci ka nemi shawara daga likitanka ko likitanka game da abincin da ya fi maka kyau.