Brown vs Farar Shinkafa - Wanne Ya Fi Kyau Ga Lafiyar Ki?

Wadatacce

• Bambanci Tsakanin Kawa da Farar Shinkafa
• Shinkafar Kawa tana da Girma a cikin Fiber, Bitamin da kuma Ma'adanai
• Shinkafar Kawa tana Antauke da tsofaffin abubuwa kuma tana iya Higherari a Arsenic
• Acid mai ruwa
• Arsenic
• Tasiri kan Sugar Jini da Hadarin Ciwon suga
• Sauran Illolin Kiwon Lafiya da Farar Shinkafa
• Dalilai Masu Haɗarin Cutar Zuciya
• Matsayin Antioxidant
• Kula da nauyi
• Wanne Irin Ya Kamata Ku Ci?

Shinkafa hatsi ne mai kyau wanda mutane ke cinyewa a duniya.

Tana matsayin babban abinci ga mutane da yawa, musamman waɗanda ke zaune a Asiya.

Shinkafa tana da launuka da yawa, siffofi da girma dabam, amma mafi shaharar su shine farar da shinkafar ruwan kasa.

Farar shinkafa ita ce nau'in da aka fi amfani da shi, amma ana sanin shinkafar ruwan kasa a matsayin zaɓi mafi lafiya.

Mutane da yawa sun fi son shinkafar ruwan kasa saboda wannan dalili.

Wannan labarin yana duban fa'idodi da rashin dacewar dukkanin nau'ikan.

Bambanci Tsakanin Kawa da Farar Shinkafa

Dukkanin shinkafa sun kunshi kusan duka, tare da karamin furotin kuma kusan babu mai.

Ruwan shinkafa duka hatsi ne. Wannan yana nufin ya ƙunshi dukkan ɓangarorin hatsi - gami da ɓarɓushin fibrous, ƙwaya mai gina jiki da ƙarancin kayan masarufi.

Farin shinkafa, a gefe guda, an cire ƙwanƙwasa da ƙwayoyin cuta, waɗanda su ne sassan hatsi masu gina jiki.

Wannan ya bar farin shinkafa tare da veryan abubuwan gina jiki kaɗan, wanda shine dalilin da ya sa galibi ana ɗauka lafiyar lafiya fiye da fari.

Ruwan shinkafa shine cikakkiyar hatsi wacce ke ɗauke da ɓoyi da ƙwayar cuta. Waɗannan suna ba da zare da bitamin da ma'adanai da yawa Farin shinkafa shine ingantaccen hatsi wanda aka cire waɗannan ɓangarorin masu gina jiki.

Shinkafar Kawa tana da Girma a cikin Fiber, Bitamin da kuma Ma'adanai

Ruwan shinkafa suna da babban fa'ida akan farin shinkafa idan ya zo ga abubuwan gina jiki.

Ruwan shinkafa suna da ƙarin zare da antioxidants, da kuma bitamin da ma'adanai masu mahimmanci.

Farin shinkafa galibi tushen abinci ne na "komai" da carbs tare da ƙarancin abubuwan gina jiki.

100 gram (oza 3.5) na dafaffiyar shinkafar shinkafa ta samar da fiber na gram 1.8, yayin da gram 100 na farin ya ba da gram 0.4 kawai (1, 2).

Jerin da ke ƙasa yana nuna kwatancen sauran bitamin da ma'adinai:

Shinkafa kaza tana da ƙarfi fiye da farin shinkafa. Wannan ya hada da zare, antioxidants, bitamin da kuma ma'adanai.

Shinkafar Kawa tana Antauke da tsofaffin abubuwa kuma tana iya Higherari a Arsenic

Antinutrients su ne mahaɗan tsire-tsire waɗanda zasu iya rage ƙarfin jikin ku don ɗaukar wasu abubuwan gina jiki. Shinkafar Brown tana dauke da wani sinadarin abinci wanda aka fi sani da phytic acid, ko kuma phytate.

Hakanan ƙila ya ƙunshi arsenic mai yawa, wani sinadari mai guba.

Acid mai ruwa

Duk da yake acid din phytic na iya bayar da wasu fa’idodi ga lafiya, hakanan yana rage karfin jikin ka na shan karfe da zinc daga cikin abincin (,).

A cikin dogon lokaci, cin abincin phytic tare da yawancin abinci na iya taimakawa ga nakasar ma'adinai. Koyaya, wannan yana da wuya ga mutanen da suke cin abinci iri-iri.

Arsenic

Har ila yau shinkafar launin ruwan kasa na iya zama mafi girma a cikin wani guba mai guba da ake kira arsenic.

Arsenic karfe ne mai nauyi wanda yake a zahiri a cikin muhalli, amma yana ƙaruwa a wasu yankuna saboda gurɓatarwa. An gano adadi mai yawa a cikin kayan shinkafa da shinkafa (,,,).

Arsenic mai guba ne. Amfani na dogon lokaci na iya ƙara yawan haɗarin cututtukanku na yau da kullun ciki har da ciwon daji, cututtukan zuciya da kuma buga ciwon sukari na 2 (,,).

Shinkafa mai launin ruwan kasa tana da tsayi arsenic fiye da farin shinkafa (, 14).

Koyaya, wannan bazai zama matsala ba idan kun ci shinkafa a matsakaici a matsayin ɓangare na bambancin abinci. Servan hidimomi a kowane mako ya zama daidai.

Idan shinkafa babban ɓangare ne na abincinku, to yakamata ku ɗauki wasu matakai don rage abubuwan arsenic. Akwai matakai masu tasiri da yawa a cikin wannan labarin.

Shinkafar ruwan kasa tana dauke da sinadarin phytic acid, kuma ya fi arsenic girma fiye da farar shinkafa. Wannan na iya zama damuwa ga waɗanda suke yawan cin shinkafa. Koyaya, matsakaiciyar amfani yakamata yayi kyau.

Tasiri kan Sugar Jini da Hadarin Ciwon suga

Shinkafar Brown tana dauke da sinadarin magnesium da zare, dukkansu suna taimakawa wajen sarrafa yawan sukarin jini ().

Bincike ya nuna cewa cin hatsi a kai a kai, kamar shinkafa mai kalar ruwan kasa, na taimaka wajan rage yawan sikarin da ke cikin jini da rage kasadar kamuwa da ciwon sikari na 2 (,,).

A cikin wani binciken, matan da ke yawan cin hatsi suna da kashi 31% na haɗarin kamuwa da ciwon sukari na 2 fiye da waɗanda suka ci insan hatsi kaɗan ().

Kawai maye gurbin farar shinkafa da ruwan kasa an nuna ƙaran matakan sukarin jini da rage haɗarin ciwon sukari na nau'in 2 (,,).

A gefe guda kuma, an danganta yawan amfani da farin shinkafa da karuwar kasadar ciwon suga (,,,).

Wannan na iya faruwa ne saboda haɓakar glycemic index (GI), wanda ke auna yadda abinci da sauri yake ƙara sukarin jini.

Shinkafar kaza tana da GI na 50 sannan farin shinkafa yana da GI na 89, ma'ana cewa farin yana ƙara yawan sukarin jini da sauri fiye da launin ruwan kasa (27).

Cin abinci mai girma-GI an haɗa shi da yanayin kiwon lafiya da yawa, gami da ciwon sukari na 2 ().

Cin shinkafar ruwan kasa na iya taimaka wajan rage yawan sikarin da ke cikin jini da kuma rage barazanar kamuwa da ciwon sukari na 2 Farar shinkafa, a gefe guda, na iya ƙara haɗarin kamuwa da ciwon sukari irin na 2.

Sauran Illolin Kiwon Lafiya da Farar Shinkafa

Fari da launin ruwan kasa shinkafa na iya shafar sauran fannonin kiwon lafiya daban daban kuma.

Wannan ya haɗa da haɗarin cututtukan zuciya, matakan antioxidant da kula da nauyi.

Dalilai Masu Haɗarin Cutar Zuciya

Shinkafar Brown tana dauke da sinadarai na lignans, mahaɗan shuka waɗanda zasu iya taimakawa kariya daga cututtukan zuciya.

Lignans an nuna rage yawan kitse a cikin jini, rage hawan jini da rage kumburi a jijiyoyin ().

Karatu sun bayar da shawarar cewa cin shinkafar launin ruwan kasa na taimakawa rage abubuwa da dama masu cutar zuciya,,.

Wani bincike na bincike 45 ya gano cewa mutanen da suka ci mafi yawan hatsi, gami da shinkafa launin ruwan kasa, suna da ƙananan haɗarin cututtukan zuciya da 16-25% idan aka kwatanta da mutanen da suka ci thean hatsi kaɗan ().

Wani bincike na maza da mata 285,000 ya gano cewa cin kimanin nauyin 2.5 na kayan abinci na yau da kullun na iya rage haɗarin cututtukan zuciya da kusan 25% ().

Cikakken hatsi kamar launin ruwan kasa shinkafa na iya rage duka da cholesterol na LDL (“mara kyau”). Har ila yau an danganta shinkafar Brown da ƙaruwa a HDL (“mai kyau”) cholesterol (,,).

Matsayin Antioxidant

Ruwan shinkafar shinkafa ta ƙunshi antioxidants masu ƙarfi da yawa ().

Nazarin ya nuna cewa saboda matakan antioxidant dinsu, hatsi gaba daya kamar shinkafar ruwan kasa na iya taimakawa rigakafin cututtukan yau da kullun kamar cututtukan zuciya, ciwon daji da kuma ciwon sukari na 2 ().

Karatun kuma ya nuna cewa shinkafar ruwan kasa na iya taimakawa wajen kara yawan sinadarin antioxidant na jini a cikin mata masu kiba ().

Bugu da kari, wani binciken dabba da aka yi kwanan nan ya nuna cewa cin shinkafar farar shinkafa na iya rage matakan antioxidant na jini a cikin masu ciwon sukari na 2 ().

Kula da nauyi

Cin shinkafa mai launin ruwan kasa maimakon fari na iya kuma rage nauyi, yawan nauyin jikin mutum (BMI) da kewayen kugu da kwatangwalo ().

Studyaya daga cikin binciken ya tattara bayanai akan manya 29,683 da yara 15,280. Masu binciken sun gano cewa yawancin hatsin da mutane ke ci, yana rage nauyin jikinsu (42).

A wani binciken kuma, masu bincike sun bi mata sama da 74,000 na tsawon shekaru 12 kuma sun gano cewa matan da suka fi yawan amfani da hatsi gaba daya nauyinsu bai kai na matan da ke cin ƙwayoyin hatsi kaɗan ba ().

Bugu da ƙari, gwajin da aka yi bazuwar a cikin mata masu kiba 40 da masu kiba sun gano cewa shinkafar launin ruwan kasa ta rage nauyin jiki da girman kugu idan aka kwatanta da farar shinkafa ().

Cin shinkafa mai launin ruwan kasa da sauran dukkan hatsi na iya taimakawa wajen ƙara matakan antioxidant na jini da rage haɗarin cututtukan zuciya da kiba.

Wanne Irin Ya Kamata Ku Ci?

Ruwan shinkafa shine mafi kyawun zaɓi dangane da ingancin abinci mai gina jiki da fa'idodin kiwon lafiya.

Wancan ya ce, kowane nau'in shinkafa na iya zama ɓangare na ingantaccen abinci kuma babu wani abu da ke damun wasu farar shinkafa kowane lokaci da lokaci.

Aboutari game da shinkafa da hatsi:

• Shinkafa 101: Gaskiyar Abinci da Illolin Lafiya
• Arsenic a Shinkafa: Shin Ya Kamata Ku Damu?
• Hatsi: Shin Suna Kyawu a Gare ku, ko Mummuna?