Abu na farko da mutane da yawa ke tunani da tsoro idan suka gano suna da ciwon suga shine, "Kai, yanzu ba zan iya cin burodi ko shinkafa ba?" Amma wannan ba abin tsoro bane. Har yanzu kuna iya jin daɗin abincin da aka yi da hatsi . Amma akwai sirri guda ɗaya. Wato, hatsin da kuka zaɓa ya kamata ya zama "hatsi cikakke." A yau, za mu yi magana game da menene waɗannan hatsi cikakke, dalilin da yasa suke da kyau a gare ku idan kuna da ciwon suga , da kuma yadda za ku ƙara su a cikin abincin ku.
Me yasa hatsi cikakke suke da amfani ga wanda ke da ciwon sukari?
A taƙaice dai, hatsi cikakke abinci ne mai matuƙar amfani wanda ke ɗauke da sinadarai masu gina jiki. Babban abin da ke cikinsu shine sinadarin fiber .
Ka yi tunanin yadda zai yi kyau idan abincin da kake ci ya narke a cikinka kuma sukarin da ke cikinsa ya shiga cikin jininka. Wannan shine abin da zare ke taimakawa.
- Kula da Sukari: Fiber yana rage saurin narkewar abinci . Wannan yana rage saurin da ake ƙara suga a cikin jinin mutum. Wannan yana taimakawa wajen rage yawan sukarin da ke cikin jini.
- Kula da Nauyi: Cin waɗannan hatsi gaba ɗaya yana sa mutum ya ƙoshi na dogon lokaci. Don haka, yawan jin yunwa da yawan cin abinci ana sarrafa su, wanda hakan kuma yana taimakawa wajen daidaita nauyinsa .
- Lafiyar Zuciya: Wannan zare na iya rage yawan mummunan cholesterol a cikin jininka, wanda zai iya taimakawa wajen rage haɗarin kamuwa da cututtukan zuciya .
Hanya mafi kyau ta samun fiber ita ce samun sa daga abinci. Amma wani lokacin kuma za ku iya shan ƙarin fiber bisa ga shawarar likitan ku. Amma komai abin da za ku yi, fara cin abinci mai wadataccen fiber a hankali. In ba haka ba, za ku iya fuskantar rashin jin daɗi kamar iskar gas da kumburin ciki. Haka kuma, ya kamata ku ƙara yawan ruwan da kuke sha .
Wasu hanyoyi masu sauƙi don ƙara hatsi cikakke a cikin abincin ku
Wannan ba shi da wahala kamar yadda kuke tsammani. Za ku iya farawa da yin ƙananan canje-canje a cikin abincinku na yau da kullun.
- Babban bambanci: Abu mafi sauƙi shine maye gurbin farin burodin da kuke ci da shiKomawa ga burodin gari na atta, burodin kurakkan, ko burodin alkama gaba ɗaya . Haka kuma, ku saba da cin shinkafar launin ruwan kasa da aka yi da bran maimakon shinkafar fari.
- Don miya da salati: Gwada ƙara ɗan hatsi kamar sha'ir ko bulgur a cikin miya, stew, ko salad. Zai ƙara sabon dandano ga abincin.
- Don abincin gida: Idan kuna yin burodi na gida, muffins, kek, ko fanke, maimakon amfani da farin burodi, yi amfani da rabin adadin fulawar da aka yi amfani da ita, garin oat, ko garin semolina .
- Abincin ciye-ciye: Maimakon cin biskit ɗin cracker a lokacin shayin rana, ku ci popcorn da aka yi ba tare da gishiri da man shanu ba . Popcorn kuma kyakkyawan hatsi ne. Hatsi da aka yi da hatsi cikakke ba tare da ƙara sukari ba shi ma kyakkyawan zaɓi ne.
- Gwada wani sabon abu: Maimakon shinkafa, gwada ƙara wani abu kamar quinoa a wasu abinci. Lokacin da kake soya jatan lande ko kaza, gwada shafa shi da quinoa maimakon busasshen burodi, yana da daɗi sosai.
Kada a yaudare ka a babban kanti! Karanta lakabin a hankali
Wani lokaci abincin da muke saya wanda muke tsammanin "hatsi ne cikakke" a zahiri yana ɗauke da garin fulawa mai kyau. Don haka kuna buƙatar duba lakabin da ke kan fakitin a hankali.
| Kalmomi da halaye da za su iya yaudara | Abin da kuke son gani da gaske |
|---|---|
| An yi masa lakabi da "ƙarfafawa." Wannan yana nufin cewa an ƙara sinadaran da suka ɓace daga hatsin ta hanyar wucin gadi. Amma ba hatsi gaba ɗaya ba ne. | Nemi lakabin da ke ɗauke da " cikakken hatsi 100% " ko " cikakken hatsi 100% ." |
| Kalmomi kamar "multigrain" da "an yi daga hatsi cikakke" na iya ƙunsar wasu hatsi cikakke, amma galibi suna ɗauke da fulawa mai kyau. | Nemi kalma ta farko a cikin jerin sinadaran, kamar "While Wheat" ko "While Oats." Sinadarin farko shine wanda ya fi yawa. |
| Launin abincin. Misali, idan burodin ya yi launin ruwan kasa, ba zai yiwu ba saboda an yi shi da hatsi gaba ɗaya. Wataƙila saboda an ƙara wani abu kamar molasses. | Kada ka yi hukunci da launi kawai, ka tabbata ka karanta jerin sinadaran. |
Ko da yana da kyau, nawa ya kamata ka ci?
Duk da cewa hatsi cikakke suna da kyau ga lafiyarka , ba kyakkyawan ra'ayi ba ne ka ci su da yawa. Suna kuma ɗauke da carbohydrates. Yawan abincin da za ka iya ci zai dogara ne akan yadda ake sarrafa matakan sukari a cikin jininka.
Gabaɗaya, kyakkyawan jagora shine a haɗa da kimanin rabo uku na hatsi cikakke a rana.
Menene hidima ɗaya?
- 1/2 kofin shinkafar bran da aka dafa
- 1/2 kofin oatmeal da aka dafa (oatmeal)
- Burodi na hatsi cikakke (yanki 1)
- 1/2 kofin taliyar alkama da aka dafa
Idan kuna da wasu tambayoyi game da wannan, tambayi likitan ku ko masanin abinci mai gina jiki. Za su iya taimaka muku ƙirƙirar tsarin abinci wanda ya dace da abubuwan da kuke so da yanayin lafiyar ku.
Menene ainihin bambanci tsakanin hatsi cikakke da hatsi mai tsafta?
Me yasa shinkafar launin ruwan kasa ta fi shinkafar fari kyau? Me yasa garin atta ya fi garin burodi fari kyau? Dalilin haka shine yadda ake sarrafa hatsin.
Akwai manyan sassa uku na kowace hatsi:
1. Bran: Wannan shine layin kariya na waje na hatsi. Ya ƙunshi mafi yawan fiber, antioxidants , bitamin B , da ma'adanai.
2. Sashen sitaci (Endosperm): Wannan shine mafi girma, mai sitaci a tsakiya. Ya ƙunshi mafi yawan carbohydrates.
3. Ƙwayar cuta: Wannan shine ƙaramin ɓangaren da ke cikin ƙwayar. Wannan shine ɓangaren da ƙwayar ke tsirowa. Tana da wadataccen bitamin, ma'adanai, da kitse masu lafiya.
Hatsi cikakke hatsi ne da ake ci kamar yadda ake ci, ba tare da cire dukkan sassan uku ba. Shi ya sa suke da sinadarai masu gina jiki sosai. Misalan wannan sun haɗa da shinkafar bran, garin atta, hatsi, da buckwheat.
Hatsi Masu TsaftaWannan yana nufin cewa an cire sassan hatsi guda biyu mafi gina jiki, wato bran da germ, sannan a bar tsakiyar sitaci kawai (endosperm). Haka ake yin farin shinkafa da garin burodi. Sakamakon haka, ba su da sinadarin fiber da sauran sinadarai masu gina jiki.
Saƙon Ɗauka Gida
- Ba sai ka daina cin hatsi kamar burodi da shinkafa gaba ɗaya ba saboda kawai kana da ciwon suga. Abu mafi mahimmanci shine ka zaɓi nau'in da ya dace, wato hatsi cikakke .
- Zare a cikin hatsi cikakke yana rage saurin shan sukari cikin jini, yana taimakawa wajen daidaita nauyi, kuma yana da amfani ga lafiyar zuciya.
- Idan kana siyan wani abu a shago, kada ka yarda a ruɗe ka da "multigrain" ko launin ruwan kasa. Nemi "whole grain" da aka fara lissafawa a jerin sinadaran.
- Duk da cewa yana da kyau ga lafiyarka, ka yi taka-tsantsan game da yawan abincin da kake ci. Yana da kyau ka ci abinci sau uku a rana.
- Tattauna duk wata matsala da kake da ita da abincinka da likitanka .
Ciwon suga, hatsi cikakke, hatsi cikakke, ciwon suga na nau'in 2, abinci mai gina jiki, shinkafar bran, abinci mai lafiya
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