Shin kun ji labarin Rye Flakes? Bari mu koyi game da fa'idodin wannan babban hatsi!

A zamanin yau, duk muna damuwa sosai game da abin da muke ci da abin sha, ko ba haka ba? Mutane da yawa suna son su saba da wani abu mai lafiya da lafiya kamar hatsi maimakon shinkafa da burodi na yau da kullun. A yau, muna magana ne game da abinci na musamman wanda ke cike da abubuwan gina jiki, amma wataƙila ba ku taɓa jin labarinsa ba sosai. Wannan shine Rye Flakes. Duk da cewa sunan sabon abu ne, fa'idodin kiwon lafiya na wannan yana da yawa.

Hatsi cikakke suna da matuƙar muhimmanci ga rayuwa mai kyau. Bincike ya nuna cewa ƙara irin waɗannan hatsi a cikin abincinku na yau da kullun na iya rage haɗarin kamuwa da cututtuka da yawa kamar asma, cutar Crohn, da kuma ulcerative colitis. Don haka, rye flakes suna ɗaya daga cikin irin waɗannan hatsin da ke cike da irin waɗannan kaddarorin.

A taƙaice dai, menene Rye Flakes?

Ka yi tunanin, ana yin waɗannan ƙurar rye ta hanyar tururi, birgima, da busar da tsaban rye ɗin, kamar hatsi. Idan ka duba, suna kama da busasshen hatsi. Haka kuma suna da sauƙin yi.

Waɗannan ba wai kawai wani abinci ba ne, amma wani ma'ajiyar abinci mai gina jiki cike da bitamin, ma'adanai, musamman ma zare da jikinmu ke buƙata. Don haka bari mu ga irin fa'idodin da waɗannan ƙananan hatsi ke da su ga lafiyarmu.

Amfanin rye flakes ga lafiyar jiki

Rawanin Rye ba wai kawai yana da amfani ba ne kawai. Suna da amfani ga tsarin jiki da dama.

Mai kyau ga tsarin narkewar abinci!

Idan kuna yawan samun matsaloli kamar ciwon ciki da maƙarƙashiya, to, rye flakes na iya zama mafita mai kyau. Zaren da ke cikinsu yana taimaka wa tsarin narkewar abinci ya yi aiki sosai. A taƙaice dai, idan muka ci rye flakes, motsin abinci ta cikin hanjinmu zai fi inganci. Wannan kuma yana taimakawa wajen rage haɗarin kamuwa da cututtuka masu tsanani kamar ciwon hanji.

Babban taimako wajen sarrafa ciwon suga

Rawanin Rye abinci ne mai matuƙar muhimmanci ga mutanen da ke fama da ciwon suga da kuma waɗanda ke cikin haɗarin kamuwa da ciwon suga. Wannan ya faru ne saboda rawanin rye yana da ƙarancin ma'aunin glycemic (GI).

Bugu da ƙari, zare mai narkewa da ke cikinsa yana taimakawa wajen rage haɗarin kamuwa da ciwon suga na nau'in 2. Duk da haka, idan ana yi maka magani saboda ciwon suga, yana da matuƙar muhimmanci ka yi magana da likitanka kafin ka fara cin irin wannan abincin.

Haka kuma yana taimakawa wajen daidaita nauyin jiki.

Ɗaya daga cikin manyan ƙalubalen da ke gaban wanda ke ƙoƙarin rage kiba shine sarrafa abincin da yake ci. Rawaya mai laushi na iya taimakawa wajen magance wannan. Bincike ya nuna cewa cin rawaya mai laushi na iya taimaka maka jin ƙoshi na tsawon lokaci. Don haka, idan ka ci rawaya mai laushi da safe, za ka iya sarrafa yawan cin abinci har zuwa abincin rana. Hakanan zai iya taimaka maka ka rage cin abinci a lokacin abincinka na gaba.

Yana da kyau ga lafiyar zuciya

Idan ana maganar cholesterol a cikin jininmu, akwai nau'i biyu: cholesterol mai kyau (HDL) da cholesterol mai "mummunan" (LDL). Abincin da ba shi da GI kamar flakes na rye yana taimakawa wajen ƙara cholesterol mai "mummunan" HDL a jikinmu. Wannan cholesterol na HDL yana aiki ta hanyar cire cholesterol mai "mummunan" LDL wanda zai iya taruwa a cikin jijiyoyin jininmu ya toshe su.

Ba wai kawai ba, rye flakes suma suna da wadataccen sinadarin potassium, wani ma'adinai da ke taimakawa wajen rage hawan jini. Ɗaya daga cikin abubuwan da ke haifar da hawan jini shine ƙaruwar yawan sodium (gishiri) a jiki. Potassium yana taimakawa wajen cire wannan sinadarin sodium mai yawa daga jiki. Wannan yana taimakawa wajen sarrafa hawan jini da rage haɗarin cututtukan zuciya da bugun jini.

Taska mai cike da ƙimar abinci mai gina jiki

Rye flakes tarin bitamin da ma'adanai ne, musamman bitamin B da yawa.

Bugu da ƙari, rye flakes yana ɗauke da ma'adanai masu mahimmanci kamar baƙin ƙarfe, magnesium, phosphorus, da zinc , da kuma mahadi da ake kira phytochemicals, waɗanda ke da kaddarorin antioxidant waɗanda ke hana lalacewar tantanin halitta.

Abincin dare a cikin 1/4 kofin

Abincin yau da kullun na flakes na rye ya ƙunshi waɗannan abubuwan gina jiki:

• Kalori: 98
• Sunadaran: gram 4
• Kitse: gram 1
• Carbohydrates: gram 20
• Zare: gram 4
• Sukari: gram 0

Muhimmi: Rawanin Rye yana ɗauke da carbohydrates. Duk da cewa suna da hadaddun carbohydrates, ba sa ƙara yawan sukari a jini da sauri kamar farin burodi, ba kyakkyawan ra'ayi ba ne a ci da yawa. Ya fi kyau a rage yawan abincin da za a ci zuwa kusan kofi 1/4 a lokaci guda .

To, ta yaya za mu ƙara waɗannan a cikin abincin?

Wannan abu ne mai sauƙi. Za ka iya yin rye flakes kamar yadda kake yin oat.

Hanyar da ta fi shahara ita ce a dafa ta da ɗan ruwa a kan murhu har sai ta yi kauri ta zama porridge. Za ka iya ƙara goro kamar cashew, almond, busassun inabi, da kuma 'ya'yan itace kamar ayaba a cikin wannan porridge don dandano.

Ba wai kawai wannan ba, amma ana iya amfani da su ta hanyoyi da dama:

• Sai a zuba garin granola ko muesli a cikin granola maimakon hatsi.
• Gwada amfani da waɗannan maimakon hatsi yayin yin kukis da biskit.
• Soya wasu ƙurar hatsin rai a cikin kasko ka ci su a kan wani abu kamar ƙurar masara.
• Lokacin da ake yin abubuwa kamar cutlets, meatballs, da rolls a gida, gwada ƙara kaɗan daga cikinsu maimakon crumbs na burodi a matsayin abin da zai ɗaure su, wato, don haɗa haɗin.