Amfanin Lafiya gaba daya na cin hatsi gaba daya

Wadatacce

• Menene cikakken hatsi?
• 1. Mai yawan sinadarai da fiber
• 2. Rage kasadar kamuwa da cututtukan zuciya
• 3. Rage kasadar shanyewar jiki
• 4. Rage haɗarin kiba
• 5. Rage kasadar kamuwa da ciwon suga irin na 2
• 6. Tallafa narkarda lafiya
• 7. Rage yawan kumburi
• 8. Zai iya rage haɗarin cutar kansa
• 9. Yana da nasaba da raguwar hatsarin mutuwar wuri
• Dukan hatsi ba na kowa bane
• Celiac cuta da gluten hankali
• Ciwon hanji
• Yadda ake hada hatsi gaba daya a cikin abincinku
• Layin kasa

Cikakken hatsi ya kasance wani ɓangare na abincin ɗan adam tsawon dubun shekaru ().

Amma masu goyon bayan yawancin abincin zamani, irin su paleo diet, suna da'awar cewa cin hatsi ba shi da kyau ga lafiyar ku.

Duk da yake yawan cin hatsi mai ladabi yana da alaƙa da matsalolin kiwon lafiya kamar kiba da kumburi, ƙwayoyin hatsi labarin daban ne.

A zahiri, cin cikakken hatsi yana da alaƙa da fa'idodi iri-iri, haɗe da ƙananan haɗarin ciwon sukari, cututtukan zuciya, da hawan jini.

Anan akwai manyan fa'idodi guda 9 na cin hatsi.

Menene cikakken hatsi?

Hatsi shine tsaba irin ta ciyawa mai kama da hatsi. Wasu daga cikin nau'ikan iri iri sune masara, shinkafa, da alkama.

Wasu tsaba na tsire-tsire marasa ciyawa, ko masu ƙira, ana kuma ɗauka hatsi cikakke, gami da buckwheat, quinoa, da amaranth.

Kayan kwaya duka suna da sassa uku ():

• Bran. Wannan shi ne wuya, waje
  harsashi. Ya ƙunshi fiber, ma'adanai, da antioxidants.
• Osarshen ciki. Matsakaicin tsakiya na
  hatsi galibi an yi shi ne da carbi.
• Germ. Wannan
  Layer ciki yana da bitamin, ma'adanai, furotin, da kuma mahaɗan tsire-tsire.

Za a iya mirgina hatsi, niƙa, ko fashe. Duk da haka, idan dai waɗannan ɓangarorin uku suna nan a cikin asalinsu na asali, ana ɗaukarsu cikakkun hatsi ne.

Tataccen hatsi ya cire ƙwayoyin cuta da ƙwayar cuta, ya bar ƙarshen endosperm.

Kodayake ingantaccen hatsi ya sami bitamin da ma'adanai da aka ƙara a baya, har yanzu ba su da ƙoshin lafiya ko ƙoshin lafiya kamar dukan sigar.

Nau'in hatsi na yau da kullun sun haɗa da:

• itacen oatmeal
• popcorn
• gero
• quinoa
• shinkafar ruwan kasa
• dukan hatsin rai
• shinkafar daji
• garin alkama
• bulgur
• buckwheat
• freekeh
• sha'ir
• dawa

Samfurori da aka yi daga waɗannan abinci ana ɗaukarsu cikakkiyar hatsi ne. Wadannan sun hada da wasu nau'ikan burodi, taliya, da kuma buda baki.

Lokacin da ka sayi kayan kayan hatsi da aka sarrafa, karanta jerin abubuwan haɗin don tabbatar cewa an yi su gaba ɗaya daga cikakken hatsi, ba cakuda duka da kuma ingantaccen hatsi ba.

Haka nan, sanya ido kan abubuwan da ke cikin sikari, musamman ma a yanayin hatsi na karin kumallo, wanda galibi ake loda masa karin sukari. Ganin “dukan hatsi” akan marufin ba yana nufin kai tsaye samfurin yana da lafiya ba.

Cikakken hatsi ya ƙunshi dukkan ɓangarori uku na hatsi. Akwai nau'ikan iri daban-daban, gami da alkama cikakke da masara duka, hatsi, shinkafa mai ɗanɗano, da quinoa.

1. Mai yawan sinadarai da fiber

Cikakken hatsi yana sadar da mahimman abubuwa masu gina jiki. Wadannan sun hada da:

• Fiber. Baran yana ba da yawancin zaren a cikin ƙwayoyin duka.
• Vitamin. Dukkanin hatsi suna da yawa musamman a cikin bitamin B, gami da
  niacin, thiamine, da folate (3,
  4).
• Ma'adanai. Hakanan suna ƙunshe da adadi mai yawa na ma'adanai, kamar su tutiya,
  baƙin ƙarfe, magnesium, da manganese.
• Furotin Dukan hatsi suna alfahari
  giram da yawa a kowane hidim.
• Antioxidants. Da yawa
  mahadi a cikin dukkanin hatsi suna aiki azaman antioxidants. Wadannan sun hada da phytic acid,
  lignans, ferulic acid, da sulfur mahadi ().
• Shuka
  mahadi. Cikakken hatsi yana ba da nau'ikan mahaɗan tsire-tsire masu yawa waɗanda ke wasa a
  rawa wajen hana cutar. Wadannan sun hada da polyphenols, stanols, da sterols ().

Adadin yawan waɗannan abubuwan gina jiki ya dogara da nau'in hatsi.

Koyaya, don baku ma'anar bayanin abincin su, anan akwai mahimman abubuwan gina jiki a cikin oza 1 (gram 28) na hatsi bushe (4):

• Fiber: 3 gram
• Harshen Manganese: 69% na Bayani
  Amfani da Kullum (RDI)
• Phosphorous: 15% na RDI
• Thiamine: 14% na RDI
• Magnesium: 12% na RDI
• Copper: 9% na RDI
• Tutiya
  da baƙin ƙarfe: 7% na RDI

Dukan hatsi suna ba da nau'ikan abubuwan gina jiki masu mahimmanci, gami da bitamin, ma'adanai, furotin, zare, da sauran ƙwayoyin tsire-tsire masu lafiya.

2. Rage kasadar kamuwa da cututtukan zuciya

Oneayan fa'idodin kiwon lafiya na hatsi duka shine cewa suna rage haɗarin kamuwa da cututtukan zuciya, wanda shine babban dalilin mutuwa a duk duniya ().

Binciken nazarin 10 ya gano cewa sau uku na ounce (28-gram) na cikakken hatsi a kowace rana na iya rage haɗarin cututtukan zuciya ta 22% ().

Hakazalika, nazarin shekaru 10 a cikin manya 17,424 ya lura cewa waɗanda suka ci mafi yawan adadin hatsi dangane da yawan cin abincin su yana da ƙananan haɗarin cutar zuciya 47% ().

Masu bincike sun yanke shawarar cewa abinci mai lafiya mai kyau ya kamata ya haɗa da cikakkiyar hatsi da ƙananan ƙwanan mai.

Yawancin karatu suna haɗuwa da nau'ikan hatsi iri daban-daban, yana mai da wuya a raba fa'idodin abincin kowane mutum.

Har yanzu, burodin da aka yi da hatsi da hatsi, da kuma ƙarin bran, an haɗa su musamman da rage haɗarin cututtukan zuciya ().

Cin hatsi cikakke na iya rage haɗarin kamuwa da cututtukan zuciya, musamman lokacin da suka maye gurbin hatsi mai ladabi.

3. Rage kasadar shanyewar jiki

Dukkanin hatsi na iya taimaka rage haɗarin bugun jini ().

A cikin nazarin nazarin 6 a kusan mutane 250,000, waɗanda ke cin yawancin hatsi suna da ƙananan haɗarin bugun jini da 14% fiye da waɗanda ke cin kaɗan ().

Bugu da ƙari, wasu mahadi a cikin ƙwayoyin hatsi duka, irin su zare, bitamin K, da antioxidants, na iya rage haɗarin bugun jini.

Hakanan ana ba da shawarar dukkan hatsi a cikin kayan DASH da na Bahar Rum, waɗanda duka na iya taimaka rage haɗarin bugun jini ().

A zaman wani ɓangare na ingantaccen abinci mai gina jiki, ƙwayoyin hatsi na iya taimakawa rage haɗarin bugun jini.

4. Rage haɗarin kiba

Cin abinci mai wadataccen fiber zai iya taimakawa wajen cika ku da hana cin abinci mai yawa. Wannan shine dalilin daya sa ake bada shawarar abinci mai-fiber sosai don rage nauyi ().

Cikakken hatsi da kayayyakin da aka yi daga gare su sun fi cikewar da aka tace, kuma bincike ya nuna cewa suna iya rage haɗarin kiba.

A zahiri, cin abinci sau 3 na hatsi a kowace rana yana da alaƙa da ƙananan bayanan jiki (BMI) da ƙananan kiba a cikin nazarin nazarin 15 a kusan mutane 120,000 ().

Wani binciken da aka sake nazarin bincike daga 1965 zuwa 2010 ya gano cewa hatsin hatsi da hatsi tare da karin reshe suna da alaƙa da ƙananan haɗarin kiba ().

Shekaru da yawa na bincike sun nuna cewa hatsi cikakke suna da alaƙa da ƙananan haɗarin kiba.

5. Rage kasadar kamuwa da ciwon suga irin na 2

Cin abinci gaba ɗaya a madadin ingantattun hatsi na iya rage haɗarin kamuwa da ciwon sukari na 2 ().

Binciken nazarin 16 ya tabbatar da cewa maye gurbin hatsi mai kyau tare da cikakkun nau'ikan da cin aƙalla sau biyu na hatsi gabaɗaya na iya rage haɗarin ciwon sukari ().

A wani bangare, wannan saboda yawancin hatsi masu yalwar fiber zasu iya taimakawa tare da kula da nauyi da hana kiba, haɗarin haɗari ga ciwon sukari ().

Bugu da ƙari, nazarin ya danganta yawan cin hatsi don rage saurin sukarin jini da inganta ƙwarewar insulin ().

Wannan na iya faruwa ne saboda magnesium, ma'adinai da aka samo a cikin hatsi gabaɗaya wanda ke taimakawa jikin ku ga haɓakar carbs kuma yana da alaƙa da ƙwarewar insulin ().

Fiber da magnesium abubuwa ne masu gina jiki guda biyu a cikin cikakkun hatsi wanda ke taimakawa rage haɗarin kamuwa da ciwon sukari na nau'in 2.

6. Tallafa narkarda lafiya

Fiber a cikin dukkan hatsi na iya tallafawa narkar da lafiya ta hanyoyi daban-daban.

Da farko, zaren yana taimakawa bada yawa ga ɗakuna kuma yana rage haɗarin maƙarƙashiya.

Na biyu, wasu nau'ikan fiber a cikin hatsi suna aiki kamar rigakafin rigakafi. Wannan yana nufin suna taimakawa ciyar da ƙwayoyin cuta masu amfani, waɗanda ke da mahimmanci ga lafiyar narkewar abinci,,,.

Dangane da abun cikin fiber, dukkan hatsi suna taimakawa tallafawa narkewar lafiya ta hanyar bada ɗumbin yawa zuwa ɗakuna da ciyar da ƙwayoyin cuta masu amfani.

7. Rage yawan kumburi

Kumburi shine asalin yawancin cututtuka da yawa.

Wasu shaidu sun nuna cewa dukkan hatsi na iya taimakawa rage ƙonewa ().

A cikin wani binciken, matan da suka ci mafi yawan hatsi sun kasance mafi ƙila za su iya mutuwa daga yanayin da ke da alaƙa da kumburi ().

Abin da ya fi haka, a cikin binciken da aka yi kwanan nan, mutanen da ke da abinci marasa lafiya sun maye gurbin kayayyakin alkama mai kyau tare da kayan alkama gabaɗaya kuma suka ga raguwar alamomin mai kumburi ().

Sakamakon waɗannan da sauran karatun suna tallafawa shawarwarin kiwon lafiyar jama'a don maye gurbin yawancin hatsi da aka ƙaddara tare da cikakkun hatsi ().

Cin hatsi gaba ɗaya a koyaushe na iya taimakawa rage ƙonewa, babban mahimmin cuta a cikin yawancin cututtuka na kullum.

8. Zai iya rage haɗarin cutar kansa

Bincike kan hatsi da haɗarin cutar kansa sun ba da sakamako mai gauraya, kodayake suna nuna alƙawari.

A cikin sake nazarin nazarin 20, 6 ya nuna rage haɗarin cutar kansa, yayin da 14 ya nuna babu mahada ().

Bincike na yanzu yana nuna cewa amfanin hatsi mai ƙarfi wanda ya fi ƙarfin maganin kansa yana kan cutar kansa, ɗayan sanannun cututtukan kansa (24,).

Bugu da ƙari, wasu fa'idodin kiwon lafiya da ke da alaƙa da zare na iya taimaka rage haɗarin kamuwa da cutar kansa. Waɗannan sun haɗa da matsayinta azaman rigakafi (24,,).

Aƙarshe, sauran abubuwan ƙwayoyin hatsi gabaɗaya, gami da phytic acid, phenolic acid, da saponins, na iya rage ci gaban cutar kansa (24).

Cikakken hatsi na iya taimakawa hana kansar kai-tsaye, ɗayan nau'ikan cutar kansa. Duk da haka, bincike akan ƙwayoyin hatsi 'sakamakon cutar sankara ya haɗu.

9. Yana da nasaba da raguwar hatsarin mutuwar wuri

Lokacin da haɗarin rashin lafiyar ku ya ragu, haɗarin ku na mutuwa ba da daɗewa ba zai sauka.

A zahiri, wani binciken ya ba da shawarar cewa yawan cin hatsi musamman ya rage haɗarin mutuwa daga cututtukan zuciya, da kuma duk wani dalili ().

Nazarin ya yi amfani da bayanai daga manyan ƙungiyoyi biyu, daidaitawa don wasu abubuwan da ke iya tasiri tasirin mutuwa, kamar shan sigari, nauyin jiki, da tsarin cin abinci gaba ɗaya.

Sakamako ya nuna cewa kowane oza 1 (gram 28) na hadaya gabaɗaya yana da alaƙa da ƙananan haɗarin mutuwa na 5% ().

Dukkanin hatsi suna da alaƙa da ƙananan haɗarin mutuwa da wuri daga kowane dalili.

Dukan hatsi ba na kowa bane

Duk da yake cikakkun hatsi suna da lafiya ga yawancin mutane, ƙila ba su dace da dukkan mutane a kowane lokaci ba.

Celiac cuta da gluten hankali

Alkama, sha'ir, da hatsin rai suna dauke da alkama, wani nau'in furotin ne da wasu mutane basa jurewa ko kuma rashin lafiyan sa.

Samun rashin lafiyayyen alkama, cututtukan celiac, ko ƙwarewar gluten na iya haifar da kewayon alamu, gami da gajiya, rashin narkewar abinci, da ciwon haɗin gwiwa.

Cikakken hatsi mara-alkama, gami da buckwheat, shinkafa, hatsi, da amaranth, suna da kyau ga yawancin mutane da waɗannan yanayin.

Koyaya, wasu suna da wahalar jure wa kowane nau'in hatsi kuma suna fuskantar wahalar narkewar abinci da sauran alamomin.

Ciwon hanji

Wasu hatsi, kamar alkama, suna da yawa a cikin gajeren sarkar carbohydrates da ake kira FODMAPs. Wadannan na iya haifar da bayyanar cututtuka ga mutanen da ke fama da cututtukan hanji (IBS), wanda yake gama-gari ne.

Wasu mutane suna da wahalar jure wa hatsi. Sanannen sanannen batun shine alkama, wanda ke shafar mutanen da ke fama da cututtukan alkama, cutar celiac, ko ƙwarewar gluten.

Yadda ake hada hatsi gaba daya a cikin abincinku

Kuna iya haɗa hatsi gaba ɗaya a cikin abincinku ta hanyoyi da yawa.

Wataƙila mafi sauki abin da za a yi shi ne neman samfuran hatsi gaba ɗaya don tsabtace hatsi a cikin abincinku.

Misali, idan farin taliya wani abun ci ne a cikin kayan abincinki, sai ki maye gurbinsa da alkama 100% cikakkiyar alkama ko sauran taliya iri-iri. Haka za ayi don burodi da hatsi.

Tabbatar karanta jerin abubuwan haɗin don ganin idan ana yin samfur daga cikakkiyar hatsi.

Nemi kalmar “duka” a gaban nau'in hatsi. Idan kawai ya ce "alkama" maimakon "cikakkiyar alkama," ba ta cika ba.

Hakanan zaka iya yin gwaji tare da sababbin hatsi waɗanda ƙila baku taɓa gwada su ba, kamar su quinoa.

Anan akwai wasu ra'ayoyi don ƙara ƙwaya duka a cikin abincinku:

• Yi dafaffen romo daga hatsi ko wasu hatsi.
• Yayyafa gandun dajin buckwheat akan hatsi ko yogurt.
• Abun ciye-ciye akan popcorn mai iska.
• Yi polenta daga garin alkama.
• Musanya fitar da farar shinkafa da shinkafar ruwan kasa, ko don kowane hatsi daban
  kamar quinoa ko farro.
• Barara sha'ir a cikin kayan lambu.
• Gwada amfani da garin alkama, irin su garin alkama,
  a cikin yin burodi
• Yi amfani da
  dunkulen masara da aka yi da dutse maimakon fararn masara a cikin tacos.

Akwai hanyoyi da yawa don aiki hatsi gaba ɗaya a cikin abincinku. Maye gurɓataccen hatsi tare da cikakkun hatsi wuri ne mai kyau don farawa.

Layin kasa

Dukan hatsi suna ba da fa'idodi iri-iri na kiwon lafiya.

Yawan cin hatsi a kai a kai na iya rage haɗarin kamuwa da cututtukan zuciya, rubuta irin ciwon sukari na 2, da kiba. Wannan gaskiyane lokacin da suka maye gurbin hatsi mai ladabi a cikin abincinku.

Abincin mai yawan fiber kamar dukkan hatsi yana kuma inganta lafiyar narkewar abinci, kodayake mutane masu haƙuri tare da haƙuri dole ne su guji alkama, sha'ir, da hatsin rai.

Don ingantaccen lafiya da tsawon rai, yi la’akari da ƙarin hatsi a abincinku kowace rana. Lafiya, hatsi na karin kumallo iri-iri, irin su oatmeal da aka yanke da ƙarfe, zaɓi ne sananne.