Brown rice: fa'ida da yadda ake

Wadatacce

• Menene amfanin kiwon lafiya
• Bayanin abinci mai gina jiki don shinkafar ruwan kasa
• Yadda za a shirya shinkafar launin ruwan kasa

Ruwan shinkafa hatsi ne mai ɗauke da ƙwayoyin carbohydrates, zarurrukan, bitamin da kuma ma'adanai, ban da sauran abubuwan da ke da sinadarin antioxidant, kamar su polyphenols, oryzanol, phytosterols, tocotrienols da carotenoids, wanda yawan amfani da shi a kullun yana taimakawa ga rigakafin cututtuka kamar su ciwon sukari da kiba.

Babban bambancin dake tsakanin shinkafa da farar shinkafa shine cewa an cire kwandon kwarya da ƙwaya daga na ƙarshen, wanda shine ɓangaren hatsi mai wadataccen fiber da yake ɗauke da dukkan abubuwan gina jiki da muka ambata a sama, shi yasa farin shinkafar take da alaƙa da haɗarin haɓaka cututtukan yau da kullun.

Menene amfanin kiwon lafiya

Amfanin shinkafar ruwan kasa tana da fa'idodi da yawa ga lafiya, kamar su:

• Inganta lafiyar hanji, saboda kasancewar zaren da ke taimakawa ƙara girman ƙwarjin ɗakuna da saukaka fitarwa, kasancewa kyakkyawan zaɓi ga waɗanda ke fama da maƙarƙashiya;
• Yana ba da gudummawar rage nauyi saboda, kodayake yana dauke da sinadarin carbohydrates, amma kuma yana da zare wanda idan aka cinye shi cikin matsakaici, zai taimaka wajan kara jin dadi da kuma rage cin abinci. Bugu da kari, shinkafa mai ruwan kasa tana da mahadi masu yawa na rayuwa, wato gamma oryzanol, wanda ke ba da gudummawa game da kiba;
• Yana taimakawa rage cholesterol, saboda yana da wadata a cikin antioxidants, wanda ke ragewa da hana iskar shaka na mai, yana rage haɗarin cututtukan zuciya da jijiyoyin jini;
• Yana ba da gudummawa wajen daidaita sukarin jini, saboda kasancewar zaren, wanda ke ba shinkafar launin ruwan kasa matsakaiciyar glycemic index, don haka glucose na jini ba ya ƙaruwa da yawa lokacin cinyewa. Bugu da kari, wasu binciken sun nuna cewa kayanta masu dauke da cutar sikari na iya kuma da alaka da gamma oryzanol, wanda ke kare kwayoyin halittar pancreas wadanda ke da alhakin samar da insulin, wanda shi ne sinadarin da ke taimakawa wajen daidaita suga;
• Yana taimaka rigakafin cutar kansa, tunda tana da mahaɗan bioactive tare da sinadarin antioxidant da anti-inflammatory, wanda ke kiyaye ƙwayoyin jiki daga lalacewar da masu cuta ke haifarwa;
• Yana da tasirin kwayar cutar, saboda kasancewar antioxidants, yana taimakawa hana cututtukan da ke tattare da cuta, kamar su Alzheimer, misali.

Bugu da kari, shinkafar launin ruwan kasa tana da wadataccen sunadarai wadanda, idan aka hada su da wasu irin hatsi, kamar su wake, kaji ko wake, suna samar da furotin mai kyau, wanda zai iya zama kyakkyawan zabi ga masu cin ganyayyaki, masu cin ganyayyaki ko cutar celiac. Wani binciken kimiya ya ba da rahoton cewa furotin shinkafar launin ruwan kasa ya yi daidai da na furotin da waken soya.

Bayanin abinci mai gina jiki don shinkafar ruwan kasa

Teburin da ke ƙasa yana kwatanta ƙimar mai gina jiki ta shinkafar launin ruwan ƙasa da ta farin shinkafa:

Yadda za a shirya shinkafar launin ruwan kasa

Rabon girkin shinkafa shine 1: 3, ma'ana, yawan ruwa koyaushe ya ninka na shinkafar sau uku. Da farko, ya kamata a jika shinkafar ruwan kasa, a ƙara ruwa mai yawa don rufe ta, na kimanin minti 20.

Don shirya shinkafar, saka cokali 1 ko 2 na mai a kasko, idan ya yi zafi, sai a zuba kofi 1 na shinkafar ruwan kasa sai a gauraya, don hana shi tsayawa. Bayan haka sai a kara kofi uku na ruwa da dan gishiri kadan, a dafa a wuta mai zafi har sai ruwan ya tafasa kuma, idan hakan ta faru, ya kamata a rage zafin jiki zuwa karamin wuta, sannan a rufe kwanon ruwar, don dafa kamar minti 30 ko sama da haka dafa shi

Idan ka fara ganin ramuka a cikin shinkafar, kashe wutar ka barshi ya dan huta na wasu 'yan mintina tare da murfin a bude, hakan zai baiwa shinkafar damar gama shan ruwan.