Shin kai mai son taliya ne? Wataƙila ka ga fakitin taliya mai launin ruwan kasa kusa da fakitin taliya na yau da kullun a babban kanti. Wataƙila kana mamakin, "Menene bambanci?" A zahiri, taliya mai launin ruwan kasa tana da lafiya kuma tana da gina jiki. A yau, bari mu yi magana game da dalilin da ya sa ya kamata ka zaɓi taliya mai hatsi gaba ɗaya maimakon farar taliya.
Da farko, bari mu gani, menene waɗannan 'hatsi cikakke'?
Wannan abu ne mai sauƙin fahimta. Ka yi tunanin kowace hatsi, misali ƙwayar alkama. Tana da manyan sassa uku.
1. Bran: Wannan shine layin kariya na waje na hatsi, wanda ke da wadataccen zare, bitamin, da ma'adanai.
2. Kwayar cuta: Wannan shine ƙaramin ɓangaren hatsin da ke taimaka masa ya tsiro kuma yana da wadataccen sinadarai masu gina jiki. Yana ɗauke da bitamin B, bitamin E, da kuma kitse masu lafiya.
3. Endosperm: Wannan shine mafi girman ɓangaren hatsi. Ya ƙunshi galibi carbohydrates, waɗanda sune sitaci.
Yanzu duba, burodin fari, taliyar fari, da shinkafar fari da muke ci ana yin su ne ta hanyar cire sassan hatsi masu amfani da ake kira bran da germ . Abin da ya rage kawai shine ɓangaren sitaci (endosperm) . Wannan shine abin da muke kira 'hatsi masu tsafta' . A cikin wannan tsari, yawancin abubuwan gina jiki masu mahimmanci a cikin hatsin sun ɓace.
Wani lokaci, wasu daga cikin abubuwan gina jiki da aka rasa ta wannan hanyar ana ƙara su ta hanyar wucin gadi. Wannan shine abin da muke kira 'enriched' . Amma ba ya ƙara duk abin da aka rasa ba.
To mene ne ma'anar 'hatsi cikakke' ? Yana nufin abincin da aka yi daga gari ɗaya ba tare da cire dukkan sassa uku da aka ambata a sama ba, wato bran, germ, da endosperm. Saboda haka, jikinmu yana samun matsakaicin ƙimar abinci mai gina jiki.
Menene amfanin cin taliyar hatsi gaba ɗaya?
Zaɓar taliyar hatsi gaba ɗaya maimakon taliyar da aka saba yi tana da fa'idodi masu yawa ga lafiya fiye da yadda kuke tsammani. Bari mu duba kowanne.
| Fa'ida / Bangaren da abin ya shafa | Kyakkyawan abin da ke faruwa da bayanin |
|---|---|
| Lafiyar Zuciya | Bincike ya nuna cewa cin hatsi cikakke akai-akai na iya rage haɗarin kamuwa da cututtukan zuciya da kashi 20-30%. Suna rage yawan cholesterol 'mara kyau', ko LDL, a cikin jiki, da kuma jimlar cholesterol da triglycerides, wani nau'in kitse a cikin jini. |
| Lafiyar Narkewa | Yawan sinadarin fiber da ke cikin wannan abincin yana hana maƙarƙashiya, yana daidaita aikin hanji, kuma yana taimakawa wajen rage kumburi a cikin hanji. Wannan yana rage haɗarin kamuwa da cututtuka kamar cututtukan diverticular . |
| Rigakafin Ciwon Suga | Hatsi cikakke suna ɗauke da hadaddun carbohydrates. Saboda haka, suna ɗaukar lokaci mai tsawo kafin su narke. Fa'idar wannan ita ce suna rage saurin da ake ƙara sukari a cikin jini. Wannan yana hana ƙaruwar sukari kwatsam a cikin jini (ƙaruwar sukari a cikin jini). Haɗarin kamuwa da ciwon suga na nau'in 2 zai iya raguwa da kusan kashi 30%. |
| Gudanar da Nauyi | Domin suna da wadataccen sinadarin fiber, ko da ka ci kaɗan daga cikin waɗannan, za ka ji da sauri ka ji kamar kana da ƙoshi. Saboda haka, ana sarrafa yawan abincin da muke ci. Tarin kalori mara amfani a jiki yana raguwa. Amma ka tuna, ba za ka iya rage kiba ta hanyar cin wannan kaɗai ba, wannan wani ɓangare ne na abinci mai kyau. |
| Rage haɗarin kamuwa da cutar kansa (Rigakafin cutar kansa) | A cewar wasu bincike, mutanen da suka ci isasshen hatsi suna da ƙarancin haɗarin kamuwa da cutar kansar hanji da kashi 21%. Ana kuma kyautata zaton suna taimakawa wajen kare kansu daga sauran cututtukan daji na hanyar narkewar abinci. |
Menene ƙarin sinadarai masu gina jiki a cikin wannan abincin?
Hatsi cikakke rumbun adana bitamin da ma'adanai ne. Ga abin da za ku samu:
- Protein
- Antioxidants - hana lalacewar ƙwayoyin jiki
- Baƙin ƙarfe
- Sintiki
- Nau'ikan Vitamin B
- Folic Acid
- Magnesium
- Selenium
Duk waɗannan sinadarai suna taimakawa wajen ƙarfafa garkuwar jikinka, kiyaye lafiyar ƙashi, da kuma kula da aikin jiki yadda ya kamata.
Yi tunani game da waɗannan abubuwa kafin siyan
Kawai saboda an yiwa wani abu lakabi da 'hatsi cikakke' ba yana nufin yana da lafiya 100% ba. Wani lokaci masana'antun suna ƙara ƙarin sukari, gishiri, da abubuwan kiyayewa don ƙara ɗanɗano. Shi ya sa yana da mahimmanci a karanta jerin sinadaran kafin a sayi wani abu.
Idan akalla rabin hatsin da muke ci a kowace rana hatsi ne, to babban jari ne a lafiyarmu.
Wannan yana nufin, idan kuna cin yanka guda 4 na burodi a rana, zai yi kyau idan aƙalla guda 2 daga cikinsu sun kasance kamar burodin kurakkan, burodin atta piti, da sauransu. Hakazalika, lokacin cin taliya, ku zaɓi wannan taliya mai launin ruwan kasa maimakon farin taliya.
Saƙon Ɗauka Gida
- Maimakon yin burodin fari, taliyar fari, da shinkafar fari da kuka saba, gwada zaɓar madadin 'hatsi gaba ɗaya', kamar taliyar launin ruwan kasa, burodin alkama gaba ɗaya, da shinkafar launin ruwan kasa mai launin bran.
- Yawan sinadarin fiber da ke cikin waɗannan abincin yana da kyau ga lafiyar hanji, lafiyar zuciya, kula da ciwon suga, da kuma kula da nauyin jiki.
- Ko da yana da lakabin 'hatsi cikakke', tabbatar da karanta jerin sinadaran don sanin adadin sukari da gishiri da aka ƙara.
- Cin wannan abincin kaɗai ba zai warkar da dukkan cututtuka ko kuma ya taimaka maka rage kiba ba. Kawai muhimmin ɓangare ne na daidaitaccen abinci .
- Idan kana da wata damuwa game da abincinka ko yanayin lafiyarka, ya fi kyau ka yi magana da likitan iyalinka game da shi kuma ka nemi shawara.
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