Shin Sha'ir Yana da Kyau A Gare Ka? Abinci mai gina jiki, Fa'idodi da yadda ake dafa shi

Wadatacce

• Lafiyayyen Cikakken Lafiya
• Kyakkyawan Tushen Abinci
• Zai Iya Amfana da Gudanar da Sugar Jinin
• Zai Iya Inganta narkewar abinci
• Sauran Amfanin Lafiya
• Mayu Taimakawa Rashin nauyi
• Zai Iya Taimakawa Lowerananan Cholesterol
• Hadarin da ke iya faruwa
• Yadda zaka kara shi a cikin abincinka
• Layin .asa

Sha'ir hatsi ne na hatsi mai ɗanɗano da taushi da ɗanɗano, mai ɗanɗano.

Shine irin nau'in ciyawar da ke tsirowa a cikin yanayi mai yanayi a cikin duniya kuma ɗayan farkon hatsi waɗanda tsoffin wayewar kai suka noma.

A zahiri, shaidun archaeological sun nuna cewa an shuka sha'ir a Masar sama da shekaru 10,000 da suka wuce ().

Kodayake yana tsiro da daji a yankuna na yammacin Asiya da arewa maso gabashin Afirka, ana noma shi sosai don abincin mutane da dabbobi da kuma amfani da shi a cikin giya da kuma samar da wuski.

Tare da tan miliyan 144 da aka samar a cikin 2014, sha'ir shi ne na huɗu mafi yawan hatsi a duniya - bayan masara, shinkafa da alkama (2).

Wannan labarin yayi magana akan amfanin sha'ir ga lafiyar jiki da yadda ake kara shi a abincinku.

Lafiyayyen Cikakken Lafiya

Sha'ir ɗin sha'ir din da aka yi amfani da shi ana ɗaukarsa cikakkiyar hatsi ce, saboda kawai an cire kwasfa da ba za ta ci ba yayin sarrafawa.

Koyaya, yawan sha'ir ɗin lu'ulu'u wanda aka fi saminsa ba cikakkiyar hatsi ba ne saboda an cire reshe mai ɗauke da fiber.

Kodayake sha'ir lu'ulu'u har yanzu kyakkyawan tushe ne na wasu abubuwan gina jiki, sha'ir ɗin sha'ir shine mafi kyawun zaɓi.

Abincin da ke cike da hatsi yana da alaƙa da ƙananan haɗarin cututtuka na kullum.

A cikin babban binciken da aka yi a kan mutane sama da 360,000, waɗanda ke da mafi yawan amfani da hatsi, kamar su sha'ir, suna da ƙarancin haɗarin mutuwa na 17% daga duk dalilai, gami da ciwon daji da ciwon sukari, idan aka kwatanta da waɗanda ke da mafi ƙarancin cin hatsi duka ( ).

Sauran binciken sun nuna cewa cin dukan hatsi na iya rage haɗarin kamuwa da ciwon sukari na 2 da kiba ().

Fa'idar sha'ir cikakkiyar hatsi na iya samo asali ne daga ba kawai abun cikin ta na fiber ba har ma da sinadaran halittarta, waɗanda suke da mahaɗan tsire-tsire masu tasiri mai amfani ga lafiyar ().

Cin hatsi cikakke, kamar su sha'ir mai laushi, an alakanta shi da raguwar haɗarin cututtuka masu yawa da mutuwa. Sha'ir din sha'ir ya hada da zare da sauran sunadarai masu amfani ga lafiyar jiki.

Kyakkyawan Tushen Abinci

Sha'ir hatsi ne cikakke wanda yake cike da abubuwan gina jiki. Yana nunka cikin girma lokacin da yake girki, don haka ka tuna da hakan yayin karanta gaskiyar abinci mai gina jiki.

Cupayan rabin kofi (gram 100) na sharar sha'ir wanda ba a dafa ba, ya ƙunshi waɗannan abubuwan gina jiki (6)

• Calories: 354
• Carbs: 73.5 gram
• Fiber: 17.3 gram
• Furotin: 12.5 gram
• Kitse: Gram 2.3
• Thiamine: 43% na Ra'ayin Rana na Yau da kullum (RDI)
• Riboflavin: 17% na RDI
• Niacin: 23% na RDI
• Vitamin B6: 16% na RDI
• Folate: 5% na RDI
• Ironarfe: 20% na RDI
• Magnesium: 33% na RDI
• Phosphorus: 26% na RDI
• Potassium: 13% na RDI
• Tutiya: 18% na RDI
• Copper: 25% na RDI
• Harshen Manganese: 97% na RDI
• Selenium: 54% na RDI

Babban nau'in fiber a cikin sha'ir shine beta-glucan, fiber mai narkewa wanda ke samar da gel idan aka haɗa shi da ruwa. Beta-glucan, wanda shima ana samun sa a cikin hatsi, na iya taimakawa rage cholesterol da inganta kula da sukari cikin jini ().

Bugu da ƙari, sha'ir ya ƙunshi antioxidants kamar bitamin E, beta-carotene, lutein da zeaxanthin, waɗanda ke taimakawa kariya da kuma gyara lalacewar ƙwayoyin da ke haifar da gajiya ().

Sha'ir ya ƙunshi yawancin bitamin masu mahimmanci, ma'adanai da antioxidants. Abin da ya fi haka, kyakkyawan tushe ne na beta-glucan, zaren da zai iya taimakawa rage ƙwayar cholesterol da sukarin jini.

Zai Iya Amfana da Gudanar da Sugar Jinin

Sha'ir na iya taimakawa rage sukarin jini da insulin, wanda na iya rage barazanar kamuwa da ciwon suga.

Sha'ir gabaɗaya shine kyakkyawan tushen fiber, gami da fiber mai narkewa beta-glucan, wanda ke jinkirta shayar sukari ta hanyar ɗaure dashi a cikin hanyar narkewar ku ().

A cikin wani bincike a cikin mata 10 masu kiba wadanda suka ci sha'ir ko hatsi tare da glucose, duka hatsi da sha'ir sun rage sukarin jini da matakan insulin. Koyaya, sha'ir ya fi tasiri sosai, yana rage matakan da kashi 59-65%, idan aka kwatanta da 29-36% da hatsi ().

Wani binciken da aka yi a cikin lafiyayyun maza 10 sun gano cewa waɗanda suka ci sha'ir tare da abincin dare suna da kyakkyawan ƙwarewar insulin 30% bayan karin kumallo washegari, idan aka kwatanta da maza waɗanda suka ci gurasar alkama mai kyau tare da abincin dare ().

Bugu da ƙari, nazarin nazarin ilimin kimiyya na 232 ya danganta yawan cin abincin karin kumallo tare da hatsi wanda ya ƙunshi sha'ir - zuwa ƙananan haɗarin ciwon sukari ().

Wani bincike da aka yi a cikin mata masu kiba 17 tare da ƙarin haɗarin haɓakar insulin ya nuna cewa hatsi na karin kumallo da ke ɗauke da gram 10 na beta-glucan daga sha'ir ya ragu sosai bayan cin abinci bayan cin abinci idan aka kwatanta da sauran nau'ikan hatsi ().

Bugu da ƙari, sha'ir yana da ƙananan glycemic index (GI) - gwargwadon yadda sauri abinci ke ɗaga sukarin jini. A zahiri, adadin sha'ir na 28 shine mafi ƙarancin dukkan hatsi ().

Bincike ya nuna cewa cin sha’ir na iya rage yawan suga da ke cikin jini da na insulin. Bugu da ƙari, yana da ƙananan glycemic index, yana mai da shi zaɓi mai kyau ga mutanen da ke da cutar hawan jini.

Zai Iya Inganta narkewar abinci

Rabin rabin (gram 100) na sharar sha'ir wanda ba a dafa ba ya hada gram 17.3 na zare, ko kashi 69% da 46% na RDI ga mata da maza daidai (6).

Fiber mai cin abinci yana ƙara yawan kujerun ku, yana mai sauƙin wucewa ta hanyar narkar da abinci ().

Sha'ir na iya taimakawa sauƙar maƙarƙashiya. A cikin wani bincike da aka yi a cikin mutane 16 da ke fama da cutar taurin bayan gida, gram 9 na wani karin sha'ir da ya tsiro a kowace rana tsawon kwanaki 10 sai kuma kashi biyu na kwana 10 ya karu duka da yawan saurin hanji ().

Bugu da ƙari, an nuna sha'ir don inganta bayyanar cututtuka na ulcerative colitis, cututtukan hanji mai kumburi. A cikin binciken wata shida, mutane 21 masu ciwon ulcerative colitis sun sami sauki lokacin da aka ba su gram 20-30 na karin ciyawar da ta tsiro ().

Sha'ir yana iya inganta haɓakar ƙwayoyin cuta mai kyau a cikin ɓangaren narkewar ku. Beta-glucan fiber a cikin sha'ir na iya taimakawa wajen ciyar da ƙwayoyin cuta masu ƙyalli, ƙara haɓakar ayyukansu na kwayoyi (,).

A cikin binciken sati huɗu a cikin lafiyayyun mutane 28, gram 60 na sha'ir a rana sun ƙaru da nau'ikan ƙwayoyin cuta masu amfani a cikin hanji wanda zai iya taimakawa rage ƙonewa da inganta sikarin jini ().

Sha'ir yana da yawan zare, wanda ya zama dole domin narkar da abinci yadda ya kamata. Nazarin ya nuna cewa cin sha'ir na iya rage maƙarƙashiya, inganta alamomin wasu yanayi na hanji da ƙara yawan ƙwayoyin cuta masu amfani.

Sauran Amfanin Lafiya

Cin sha'ir na iya samun wasu fa'idodin kiwon lafiya.

Mayu Taimakawa Rashin nauyi

Tun da jikin mutum ba zai iya narkewar zare ba, abincin da ke cike da fiber yana ƙara yawan abincinku ba tare da ƙara yawan adadin kuzari. Wannan yana sanya abinci mai-fiber mai amfani ga mutanen da ke ƙoƙari su rasa nauyi.

Binciken nazarin 10 akan hatsi cikakke ya gano cewa yayin da wasu hatsi, irin su sha'ir, hatsin rai da hatsi, yawan jin daɗin cikawa bayan cin abinci, alkama da alkama da kuma masara ba su ().

A cikin karatu biyu, mutanen da suka ci sha'ir don karin kumallo sun ɗan sami ƙarancin yunwa a lokacin cin abincin rana kuma sun ci ƙasa a abinci daga baya, idan aka kwatanta da waɗanda suka ci shinkafa ko garin alkama gaba ɗaya (,).

A wani binciken kuma, beraye sun ciyar da wani nau'in sha'ir musamman mai dauke da fiber na beta-glucan sun ci kashi 19 cikin 100 kasa da wadanda aka ciyar da sha'ir mai karancin beta-glucan. Abin da ya fi haka, dabbobin da ke cin sha'ir mafi girma-beta-glucan sun rasa nauyi ().

Ofaya daga cikin hanyoyin sha'ir na iya shafar yunwa da ƙoshi ita ce ta rage matakan ghrelin, hormone da ke da alhakin jin yunwa ().

Zai Iya Taimakawa Lowerananan Cholesterol

Yawancin karatu sun nuna cewa cin sha'ir na iya samun sakamako mai amfani akan cholesterol.

Abincin da ke cikin fiber mai narkewa - wanda sha'ir ya ƙunsa - an nuna shi ya rage yawan cholesterol da “mummunan” LDL cholesterol da kashi 5-10% ().

A cikin binciken sati biyar a cikin maza 18 da ke dauke da babban cholesterol, cin abinci tare da 20% na adadin kuzari da ke zuwa daga sha'ir ya saukar da duka cholesterol da kashi 20%, rage “mummunan” LDL cholesterol da kashi 24% kuma ya ƙara “mai kyau” HDL cholesterol da 18% ().

A wani binciken da aka yi a cikin maza 44 tare da babban cholesterol, cin cakuda shinkafa da sha'ir lu'ulu'u ya rage "mummunan" LDL cholesterol da rage ƙoshin ciki, idan aka kwatanta da ƙungiyar kulawa da ke cin shinkafa ita kaɗai ().

Sha'ir na iya samun wasu fa'idodi ga lafiya, gami da rage nauyi da inganta matakan cholesterol.

Hadarin da ke iya faruwa

Dukkanin hatsi gabaɗaya kyakkyawan ƙari ne ga abincin kowa. Koyaya, wasu mutane na iya so su guji sha'ir.

Na farko, yana da cikakkiyar hatsi wanda, kamar alkama da hatsin rai, ya ƙunshi alkama. Saboda haka, ba zaɓin da ya dace ba ne ga duk wanda ke da cutar celiac ko wasu haƙuri ga alkama.

Bugu da ƙari, sha'ir yana ƙunshe da gajerun ƙwayoyin carbohydrates da ake kira fructans, waɗanda nau'ikan fiber ne mai daɗaɗawa. Fructans na iya haifar da iskar gas da kumburin ciki a cikin mutanen da ke fama da ciwon hanji (IBS) ko wasu cututtukan narkewar abinci ().

Sabili da haka, idan kuna da IBS ko wani yanki mai narkewa, kuna so ku guji sha'ir.

Aƙarshe, tunda sha'ir yana da tasiri mai ƙarfi akan matakan sukarin jini, kuna so kuyi taka tsantsan yayin cin shi idan kuna da ciwon sukari kuma kuna shan duk wani magungunan rage sukari cikin jini ko insulin ().

Cikakken hatsi, kamar sha'ir, ƙari ne mai kyau ga yawancin abincin. Koyaya, mutanen da ke fama da cutar celiac ko wasu haƙuri na alkama ya kamata su guji sha'ir. Wadanda ke shan magungunan rage jini-ya kamata suyi taka tsantsan.

Yadda zaka kara shi a cikin abincinka

Kodayake sha'ir bai wuce kashi 0.36% na hatsi da aka cinye a Amurka ba, yana da sauƙin ƙarawa zuwa abincinku ().

Sha'ir ya zo a cikin nau'i daban-daban:

• Sha'ir din sha'ir: Wannan shine nau'in sha'ir din gaba daya wanda ya cire na waje, wanda ba za a iya ci ba. Yana da taushi kuma yana ɗaukar tsayi kafin a dafa shi, idan aka kwatanta da sauran nau'ikan sha'ir.
• Sha'ir lu'ulu'u: Irin wannan sha'ir ɗin an ɗanɗana shi kuma an cire ƙwanƙolinsa da reshensa. Sha'ir ɗin lu'u-lu'u yana dafa abinci da sauri fiye da sha'ir ɗin sha'ir amma yana da ƙarancin abinci mai gina jiki.
• Sha'ir flakes: Sha'ir ɗin sha'ir an yanka shi kuma an yanka shi, kwatankwacin oats ɗin da aka yi birgima. Suna dahuwa da sauri amma sunada ƙarancin sha'ir.
• Sha'ir grits: Ana yin alkama ta sha'ir daga sha'ir wanda aka toas da shi kuma ya fashe. Sun bambanta a cikin kayan abinci mai gina jiki dangane da asalin su (sha'ir mai laushi ko lu'ulu'u).

Zaka iya amfani da sha'ir mai laushi a madadin sauran hatsi gabaɗaya, kamar shinkafa, quinoa, hatsi ko buckwheat.

Don dafa sha'ir, kurkushe hatsi a ƙarƙashin ruwan sha mai sanyi, cire kowane ƙwanso. Bayan haka, dafa shi ta amfani da rabo 1: 3 na sha'ir da ruwa - alal misali, don kofuna 0.5 na sha'ir, yi amfani da kofuna 1.5 na ruwa.

Pearled sha'ir yana dafa a cikin kimanin awa ɗaya, yayin da sha'ir mai yalwa yana ɗaukar kimanin awa 1.5 don zama mai laushi.

Anan akwai wasu hanyoyi don ƙara sha'ir a abincinku:

• Gwada flakes na sha'ir a matsayin abincin karin kumallo maimakon hatsi.
• Itara shi a cikin miya da stews.
• Haɗa garin sha'ir da garin alkama a cikin kayan da aka toya.
• Yi salatin hatsi tare da dafa sha'ir, kayan lambu da sutura.
• Ku ci shi azaman gefen abinci maimakon shinkafa ko quinoa.
• Gwada shan ruwan sha'ir.

Sha'ir hatsi ne mai ban sha'awa wanda za'a iya maye gurbinsa ga kowane irin hatsi a cikin salads, jita-jita na gefe, kayan miya da na abinci.

Layin .asa

Sha'ir yana da yawa a cikin fiber, musamman beta-glucan, wanda na iya rage yawan cholesterol da kuma yawan sukarin jini. Hakanan yana iya taimakawa asarar nauyi da haɓaka narkewa.

Cikakken hatsi, sha'ir mai sha'ir ya fi wadatar sha'ir sha'ir. Ana iya sauya shi don kowane ƙwayar hatsi kuma a sauƙaƙe a sanya shi zuwa abincinku.