Shin Shinkafar Shinkafa na da lafiya? Abinci mai gina jiki, Kalanda da Illolin Lafiya

Wadatacce

• Kadan a cikin abubuwan gina jiki
• Kadan a cikin Calories
• Tasirin Lafiya
• Wasu Na Wholeauke da hatsi cikakke
• Yawancin Ba su da Alkama
• Zai Iya Tada Sugar Jinin
• Yadda Ake Hada Su Da Abincin Ku
• Layin .asa

Gurasar shinkafa ta kasance sanannen abun ciye-ciye yayin ƙarancin mai mai ƙarancin shekaru 1980 - amma kuna iya mamakin ko yakamata ku ci su.

Anyi daga puffed shinkafa an matse shi tare a cikin waina, ana yawan cin kek din shinkafa a matsayin mai maye gurbin kalori mai yawa don burodi da masu fasa.

Duk da yake ana samun nau'ikan dandano, ana yin nau'ikan nau'ikan ne kawai daga shinkafa wani lokacin kuma gishiri. Kamar yadda ake tsammani, ba su da ɗanɗano da yawa a kansu.

Wannan labarin yana nazarin abinci mai gina jiki da kuma tasirin lafiyar kek din shinkafa.

Kadan a cikin abubuwan gina jiki

Gurasar shinkafa da gaske shinkafa ce da iska don haka ba sa alfahari da furotin mai ban sha'awa.

Gurasar shinkafa ɗaya da aka yi daga tayin shinkafar ruwan kasa (1):

• Calories: 35
• Carbs: 7.3 gram
• Fiber: 0.4 gram
• Furotin: 0.7 gram
• Kitse: 0.3 gram
• Niacin: 4% na Abinda ake Magana a Kullum (RDI)
• Magnesium: 3% na RDI
• Phosphorus: 3% na RDI
• Harshen Manganese: 17% na RDI

Sun kuma ƙunshi bitamin E, riboflavin, bitamin B6, pantothenic acid, baƙin ƙarfe, potassium, zinc, jan ƙarfe da selenium (1).

Soarin sodium ɗinsu ya dogara da ko sun yi gishiri.

Bugu da ƙari, aikin noman buhunan shinkafa - kamar yadda ake amfani da shi wajen yin wainar shinkafa - an nuna ya rage abubuwan da ke shinkafar na maganin antioxidant ().

Ka tuna cewa waɗannan gaskiyar abinci mai gina jiki don burodin shinkafa ne kawai. Ire-iren dandanon abinci galibi suna ɗauke da ƙarin sikarin da sauran sinadarai.

Gurasar shinkafa tana da ƙarancin bitamin da kuma ma’adanai masu mahimmanci. Suna da kusan mara mai kuma sunada ɗan furotin ko fiber.

Kadan a cikin Calories

Gurasar shinkafa ɗaya (gram 9) tana da adadin kuzari 35 - da farko daga carbi (1).

Yawancin mutane suna cin wainar shinkafa a madadin burodi ko kuma wainar da ake fasawa, wanda duka biyun zasu iya zama mafi girma a cikin adadin kuzari.

Misali, yanki guda (gram 28) na gurasar alkama gaba daya tana dauke da adadin kuzari 69. Sabili da haka, maye gurbin yanka burodi biyu da wainar shinkafa biyu zai kiyaye muku adadin kuzari 68 (1, 3).

Koyaya, zaku ma rasa fiber na gram 3 da ƙwayoyi iri iri.

Kari akan haka, wainar shinkafa guda biyu tana samar da kimanin oza 0.6 (gram 18) na abinci, idan aka kwatanta da oza 2 (gram 56) na yanka biredin guda biyu. A takaice, bambancin kalori na iya kasancewa saboda kawai cin ƙarancin abinci.

A zahiri, gram na gram, wainar shinkafa na da karin adadin kuzari - kimanin 210 a cikin hidimar oza 2 (gram 56), idan aka kwatanta da 138 na burodin alkama duka.

Hakanan, oza ɗaya (gram 28) na masu nikakken alkama yana da adadin kuzari 124. Idan zaka maye gurbinsu da kwatankwacin burodin shinkafa - wainar shinkafa uku, ko gram 27 - zaka cinye adadin kuzari 105 - ajiyar adadin 19 kawai (1, 4).

Yana iya jin kamar kuna cin abinci sosai saboda iska a cikin wainar shinkafar na taimaka muku don jin kun ƙoshi, amma adadin kuzarin da ke cikin canza wainar shinkafa don burodi ko masu fasa kai ƙarancin - kuma ƙila za ku rasa fiber da sauran mahimman abubuwa na gina jiki.

Gwargwadon burodin shinkafa yana da ƙarancin adadin kuzari fiye da burodi ko fatsi-fatsi, amma bambancin ba shi da yawa. A zahiri, gram don gram, wainar shinkafa na iya ma da karin adadin kuzari. Hakanan sun kasance mafi ƙarancin fiber da abubuwan gina jiki idan aka kwatanta da biredin hatsi ko kuma mai niƙa.

Tasirin Lafiya

Gurasar shinkafa na iya samun sakamako mai kyau da mara kyau na kiwon lafiya.

Wasu Na Wholeauke da hatsi cikakke

Ana yin wainar shinkafa sau da yawa ta amfani da shinkafa mai yalwa.

Abincin da ke cike da hatsi an tabbatar dashi don rage haɗarin cututtukan ku na yau da kullun.

Wani babban binciken da aka gudanar a cikin mutane sama da 360,000 ya gano cewa waɗanda suka cinye mafi hatsi - kamar su shinkafar ruwan kasa - suna da ƙananan kasada na 17% na mutuwa daga duk abubuwan da ke haifar da su, idan aka kwatanta da waɗanda suka cinye mafi ƙarancin hatsi ().

Bugu da ƙari, an danganta amfani da hatsi gaba ɗaya da ƙananan haɗarin ciwon sukari na 2 da kiba ().

Koyaya, ba duk wainar shinkafa take a kasuwa da ke amfani da hatsi gaba ɗaya ba, don haka nemi “shinkafa mai dunƙulen hatsi” akan alamar don tabbatar da cewa kun sayi daidai.

Yawancin Ba su da Alkama

Gurasar shinkafa da aka yi kawai daga shinkafa ba ta da yalwar abinci.

Wasu nau'ikan suna hada sha'ir, kamut ko wasu hatsi masu dauke da alkama, don haka tabbatar da karanta lakabin a hankali idan kuna da cutar celiac ko rashin haƙuri.

Kari akan haka, ana samun kek din shinkafa yadu, wanda ya basu damar zama maras alkama daga gida. Idan ka sami kanka a wani wuri inda samfuran da ba ka son maye ba su samu, ana samun kek din shinkafa a duk kantunan sayar da abinci na yau da kullun.

Zai Iya Tada Sugar Jinin

Gurasar shinkafa na iya ɗaga sikarin jininka.

Alamar glycemic index (GI) ma'auni ne na yadda sauri abinci ke ɗaga matakan sukarin jininka. Gurasar burodi na shinkafa suna da maki GI sama da 70 - wanda ake ɗauka mai ƙarfi-glycemic ().

Yayin da wasu rahotanni ke ikirarin cewa wainar shinkafar na iya samun maki GI har 91, babu wasu wallafe-wallafen kimiyya da ke tallafawa wannan lambar.

Ba tare da la'akari ba, galibi sun kasance masu ɗauke da ƙananan furotin da zare don rage tasirin waɗannan ƙwayoyin a kan sukarin jininka.

Cin wainar shinkafa da kansu na iya kara sikashin jininka da insulin. Don rage tasirinsu a kan sukarin jininka, hada su da furotin, kamar su nama, cuku, hummus ko man goro, kuma ƙara zare a cikin 'ya'yan itace ko kayan lambu.

Ana yin wainar shinkafa daga hatsi kuma yawanci ba ta da alkama. Koyaya, mai yiwuwa su ɗaga sikarin jininka da sauri idan suka ci kansu.

Yadda Ake Hada Su Da Abincin Ku

Gurasar shinkafa tana da ƙarancin kuzari, da fiber da furotin. Yawancin adadin kuzari sun fito ne daga carbs (1).

Hada su da furotin da zaren za su iya daidaita tasirin da suke da shi a kan jinin ku.

Gwada haɗawa da wainar shinkafa tare da:

• Hummus da yankakken kokwamba da tumatir
• Cuku, kirim mai laushi da yankakken kabeji
• Man gyada da yankakken ayaba
• Almond butter da yankakken strawberries
• Guacamole da yankakken cuku
• Yankakken turkey da tumatir
• Farar wake ya yada da radishes
• Tuna salatin da seleri
• Alayyacin mashed da kwai
• Tumatir, basil da mozzarella

Yawancin adadin kuzari a cikin kek shinkafa sun fito ne daga carbs. Don daidaita tasirin su akan suga na jini, hada su da furotin da fiber.

Layin .asa

Gurasar shinkafa na iya zama ƙasa da kalori fiye da burodi amma kuma ƙananan fiber da sauran muhimman abubuwan gina jiki.

Bayyana, nau'ikan shinkafar launin ruwan kasa mai hatsi na iya zama mafi koshin lafiya, amma wannan abincin da ba shi da alkama zai iya kara sikirin jininka. Don daidaita wannan sakamako, ya fi kyau a haɗa wainar shinkafa da furotin da zare.

Gurasar shinkafa na iya zama abincin abinci na yau da kullun, amma babu fa'ida ta gaske don cin su idan ba ku son su.